Learning to Unlearn

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Sometimes we have to let go of all we know, all we believe and think we know - to adopt a new idea and embrace it for the change.

 

For example,


If you’re stuck, if things aren’t changing, whether it’s in a relationship and it’s the same patterns, same fights, same feelings, same same,
Or if it’s physically and your not seeing the results you want, you’ve plateaued, 

Or if you’re not seeing changes to your wellbeing, energy or sleep.
Or if it’s in your work or business, and you’re not improving, learning or growing.

Or if it’s emotionally, and you find yourself in the same moods, with the same thoughts and emotions each day.

In any and more of these circumstances, if we want to change, evolve, and want something different this requires us to unlearn what’s gotten us to this position. And this can be super confronting. Our ego can get involved, and we feel proud and in control and in “knowing”, and we have to face ourselves that what we once learned - served its purpose – and its time to let it go and adopt a new idea.

And this cycle is never ending, and each time it’s awkward af. We self-sabotage, we put off, we make excuses, we just tell ourselves it’s not our fault, we don’t think we deserve it, we judge ourselves - and a plethora of other reasons.

For example. If you’re in a relationship and it’s the same shit, you get annoyed over the same things, have the same fights - take a look at yourself. Where are you at fault? Is your approach not working? Are you intentionally pushing the same buttons for a response? What does your partner need to express themselves to fight productively, not just destructively? Look at your behaviour first, and realise that what you’re doing - isn’t working. And you be that shift, and then bring in your partner and invite them to do the same.


Body wise, whether it’s how we eat, what we eat, how we move etc if you’ve hit a point and nothing changing or evolving, you need to unlearn what you’ve learnt to relearn something new - without the past bias and ego driven of “I know what I’m doing”. It’s another type of comfort zone, we’re comfortable with what we’ve learned. 

Like for me, going from just weight lifting / circuits to more tabata and primal movements there was so much resistance. I was like I don’t want to do this, I like lifting weights, it’s easy, I know the pattern movements, I know my workouts etc etc. and I had to unlearn what I thought was right and served my body - because in the past it did - but not anymore. I just kept gained body fat and weight and couldn’t understand why I was changing. And instead of being like “oh well. I guess this is just my body now” I was like baby girl, you need to switch it up. And I did. I felt awkward, and self conscious - but that’s all the ego - because the outcome, having more diverse mobility, able to move better, less injuries or aches and pains and I started dropping BF and weight – it’s SO worth it.


Same goes for going from vegan to incorporating animal proteins when I feel like it. I used to JUST listen to vegan and plant based experts, podcast and professionals - and all this did was reinforce my learning and beliefs. It’s when I consciously started listening to individuals who are pro- keto, carnivore, paleo that I was unlearning to relearn what was best for me and my body - and it’s still a conscious thing I have to do, because we have these patterned ideas, beliefs and values who shape us.

 

In our careers, business’ and jobs, we can see this roll out as the inability to evolve and shift with the times. For most of us millennials, we don’t struggle with this too much as we’ve seen so many shifts in the landscape in our lives, e.g from floppy discs, to CD’s, to USB’s to Hard drives, AirDrop and Bluetooth. But I’m sure we all have worked somewhere where theres an older individual who, no matter how good the ideas, the processes, the simplicity and easier a shift makes their lives and the companies – they cant change – theyre too stuck in their learnt patterns, that there’s 1 way things are done. Or if we own or run a business, we’re comfortable in our approach, our systems, and don’t want to revisit the unknown, but could be jeopardising growth.


Emotionally, if you feel the same each day, experience the same emotions, same thoughts – that aren’t serving you - you need to unlearn. Dr. Joe Dispenza speaks about teaching the body and mind to unlearn the habits that are genetically engrained in us, because we’ve fired a neural pattern over and over, and our body now does it without conscious input – causing us to feel the same each day. 

In his book Breaking The Habit of Being Yourself, he speaks on individuals who have experience trauma, and the ideas of being a victim, not worthy, broken etc. sees the body patterning these emotions, trapping you in a perpetual loop that you cant think your way out of.

Your mind-body is working without conscious input. It can be something that, you’re unhappy with your work, it doesn’t bring you joy, you’re always regretting having to go, and soon, these constant revisited thoughts have created an emotional pattern, that now influences your biology and gene expression. And this mood, which can turn into a personality trait, can bleed into other areas of your life, you’re always desperately searching for external things to bring you joy and make you happy, because you can’t get out of the depressive perpetual loops. 

 If you resonate with this, it’s unlearning the patterns, it’s bringing in something new and novel, pushing your conscious brain to trigger new neurons to fire and create new patterns, as well as putting your body in new situations to break it out of its patterns. Marrying this together with mindfulness (and meditation), so that you’re conscious of what you’re thinking, doing and being, so you can create change.

 

Building upon the idea of learning to unlearn, comes along with stories that are embedded into us. A big one for me I know is having to re-learn that asking for help isn’t weak. As I grew up with this idea that you do everything on your own, and asking for help was a sign of weakness and inadequacy.

 

Other examples include; 

Asking for what we want isn’t selfish

That we’re worthy and deserving to speak our truth

That we can say no, thank you and protect our energy

That napping doesn’t mean you’re lazy

Failure isn’t a bad thing, it’s an epic lesson of what doesn’t work

Taking a day off work to refill your cup isn’t bad

There’s no time for ____ 

That you can leave that job to pursue what you want, it’s not irresponsible 

Buying yourself something you want and love isn’t reckless,

Love is abundant, not a scarce resource, so blast it over everyone.

 Are there any stories you’re aware of that don’t really serve you? 

The only way to learn to unlearn is to put it into action, repetitively. We’re not able to shake our old selves over a day, or week or even month. It takes time. To reprogram our thoughts, emtions and body. To take the big steps to leave what doesn’t serve us, learning to immerse ourselves in what does.

So my biggest piece of advice is exactly that – go do it. Put yourself in stuations that makes you uncomfortable, push outside your comfort zone, do what you have to do, work through the imposter syndrome and inadequate feelings till you’ve mastered that skill, and it becomes just as embedded and remote as the one you replaced it for. And then continue that pattern.


Throughout our lives, we’re learning, we’re growing, we’re discovering, we’re loving, we’re adopting ideas and incorporating them into our sense of self. These ideas make up our personality and identity, so learning to unlearn is a confronting process as you’re literally killing a part of your identity and replacing it with a new one. But it’s so worth it. Because if you’re stagnant, you’re dead – you’re not living, evolving or growing which is all there really is to do, and have fun whilst doing it. 

All my love

xxx

8 Ways to Continuously Re-Charge Your Batteries 

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I thought we’d get ahead this year, and ideally, for as long as we’d like to – in regards to preserving our energy, fighting off fatigue, having a strong immune system, not feeling tired constantly, depleted, defeated and find it hard to get to sleep at night.

 

We’re all back into work and I feel now is the time to start implementing and cementing habits that nourish our human batteries - aka our adrenal glands and support our bodies.

 

The 8 ways outline in this target various aspects of your life, but also all come together to support your adrenal glands – Santa hat looking things that sit on top of our kidneys (which is how I think of them, like Santas lil helper / we’re Santa in this analogy).


Our adrenals enable our survival – they release stress hormones; cortisol, adrenaline and noradrenaline influencing our degree of inflammation, heart rate, blood pressure, immune system, nutrient utilisation and ability to fight or flee. 

 

When stress is chronic and long term, it sucks. It drains our nutrients and energy, switches off our immune system, fucks with our digestion, mood, sleep, ability to be a loving person and everything else. And this is usually what we experience, because there is SO many stressors all around us – we can’t escape or avoid it – we have to learn how to adapt – and these 8 keys help us to do just that. 

 

Short-term, acute stress – is beneficial, and is also termed “hermetic stressors” which actually strengthen our bodies and create a stronger “buffer” to tedious non-life threatening stressors like relationship stress, pollution, traffic, bills etc. And although weknow they’re not detrimental to our survival, our adrenals don’t. They just set a signal saying: ALERT! STRESS! RELEASE!!!! And our body gets flooded with hormones. 


1. Hormetic Stressors:

Incorporating hormetic stressors into your life is the 1stkey way to strengthen your adrenals. Hormetic stressors include; 

  •  Exercise (but not training 24/7 - that you’re constantly breaking yourself down and feeling like a pile of shit) – signals our body to repair, and in that process strengthens our muscle fibres, our CV system, our immune system, balances our hormones and enables us to be more resilient and badass.  

  • Hot and cold exposure– these include cold showers (2 min a day), cryotherapy, infrared saunas or even just letting your body adapt to your surroundings, not always having the AC on, not adding that extra jumper on – teaching your body to deal with ranges of temperature forces your body to adapt and get stronger, signal cell death – cleaning up your rogue cells, decreases inflammation and just improves you as a human being. 

  • Fasting– whether it be Intermittently or prolonged, again triggers the benefits of acute stressors – making you more resilient, adaptive, be able to switch fuel sources, face any food dependencies, signals cell death and cleans up toxic metabolic wastes.

 

So, to implement them into your daily life;

- Have a 2 minute cold shower in the morning or night. Challenge yourself. Hop in, and BREATHE. Calm your nervous system and notice the benefits.

- Establish a consistent movement routine that you love, and yields the results you desire. Don’t cheat yourself.

- Implement intermittent fasting or TRE – skip breakfast, or eat dinner early and don’t eat for at least 12-14 hours, 2 hours after you’ve finished eating (as it starts once your food has digested). 


2. Pick your stimulants

As a passionate coffee lover, I understand. Caffeine is amazing, it has a tonne of benefits, but I also feel we need to pick our battles and not get into that dependable cycle which I know I have. 

 For this habit, you’ll have to experiment what works for you, your lifestyle and also be open minded about the entire thing.

 

Be open minded that you don’t actually need, caffeine – that means you’ve got a degree of exhaustion and adrenal fatigue and therefore – implementing the other 7 habits in this will help you wean this dependence – be open minded that you may experience headaches on your caffeine-free days, that you’ll want to return to your habit and that you have to just know its benefiting you. 

 

My ideas are; some days have your coffee / stimulant of choice. Choose those days, is it Monday, Tuesday and Wednesdays? And then Friday – Sunday you opt for a Matcha latte, Turmeric latte, Hot cacao, Medicinal mushroom tonic, decaf coffee, herbal teas, Dandelion root, water or kombucha? 

 

Set boundaries for yourself – 1 a day. Not 2 or 3. If you’re feeling tired, feel it. Make that a motivating factor to get your adrenals strengthened and release yourself from the reliance on caffeine and stimulants to perform. 


3. Water

Drink it. A lot of us don’t. We choose either stimulants like Redbull, coffee’s, soft drinks, BCAA’s etc. And we ignore the foundational role water plays in our health, energy production and wellbeing.

 

We need water to digest our food and convert it to energy. We need water to detox out all the toxins out from our body. We need water to focus and pay attention. We need water to keep our skin looking juicy. We need water to function – it’s that simple.

 

My tip is to buy yourself either a 500ml or 1L bottle (not plastic coz that’s just leaking xenoestrogens and BPA’s (aka stressors) into your body) – to make it easier to keep track of how much water you’re drinking – especially if you’re exercising and drinking stimulants. 

 0.33L x 1kg body weight is a good goal to consume daily. 


4. Adaptogens

I love adaptogens so much (and if you consume my content, you’d probably guess that by now). 

 

Adaptogens in my mind, are created for this entire blogs purpose – to adapt us to the stressors that exist in our surroundings, to help restore balance, harmony and just normal-ness to our crazy, 2019 lives. 

My favourite adaptogens include:

  • Chaga, Cordyceps, Lion’s Mane and Reishi Medicinal mushrooms – add ½ tsp to your drink of choice each day to reap the epic benefits.

  • Turmeric

  • Ashwaghanda 

  • Rhodiola

  • Rehmannia

  • Shilajit 

I love blends like ATP’s Cort RX or Teelixir’s Primal Essence or Immune Defence.

I also got you guys 10% off for any adaptogens or products from Teelixir use the code: themillennialnutritionist at check out, yee ha


5. Foods and supplements for adrenals

So far we’ve got hermetic stressors, like cold showers, intermittent fasting and exercise. We’ve got choosing your stimulants, and breaking that reliance on them. Then we’ve got water, helping to detox and support vital functions, and adaptogenic herbs. 

 

Incorporating 1, let alone all 4 will drastically improve your life, and so to continue assimilating habits into your life that are beneficial to your energy and wellbeing are eating adrenal nourishing foods.

 

These include foods rich in nutrients;

  • B vitamins, Magnesium and Vitamin C

B vitamins & Mag are both stress buffers, used for 100’s of enzymatic reactions and functions, like macronutrient metabolism, cellular energy production and cognitive function. They are depleted super fast – because of all the stressors in the world, and when we’re not replenishing them adequately we experience anxiety, cramps, spasms, fatigue, insomnia, difficulty sleeping and slowed recovery.

 

Foods for B vitamins include; leafy green veg, whole grains, avocado, legumes and bananas.

Magnesium is cacao, spinach, lentils and kelp.

You can grab an activated B vitamin supplement, as well as a magnesium supplement to further support your body, and alleviate symptoms of chronic stress. 

 

  • Vitamin C is required for creating cortisol – our stress hormone – as well as our immune function and as an antioxidant – requiring daily replenlishing to keep us thriving. 

Foods rich in Vitamin C; citrus, orange, yellow and red fruit and vegetables, Camu Camu powder and Kakadu plum.


6. Reducing lifestyle and external stressors

 

So now we’ve talked about what to add in, we’re talking about what to take out – or reduce. Which are the stressors themselves.


Take note of what causes you stress – things you might not even recognise as stress.


  • Are you fighting with your partner? Friends? Family? Colleagues? Boss?

  • Are you drinking and eating from plastic? 

  • Washing your body with sulphide and artificial fragrance products?

  • Do you let yourself get frustrated in traffic?

  • Are you consuming processed and refined foods?

  • Are you drinking alcohol frequently? Taking drugs? Smoking?

  • Do you work around machinery and fumes?

 

These are just a few examples of common stressors that we may not recognise as adding to our toxic load. 

So create a list, and then go through it. What doesn’t serve you? Why are you putting up with this stress? Is it worth it? What can you do to overcome, diminish and release it?

 

Can you go to therapy or just cut out that toxic relationship?

Can you go buy a KeepCup and glass containers to eat and drink out of?

Can you throw out your mainstream products and opt. for organic and natural skin care products?

Can you use your commute to listen to podcasts and audio books, and be empathetic and focus your attention elsewhere?

 And then go do it.


7. Mindfulness & meditation

 

So to compliment swapping and getting rid of pointless lifestyle stressors, managing the remaining ones is what’s next. 

 

Practicing mindfulness and meditation to calm your nervous system – taking you out of a constant fight-or-flight response, and back into your parasympathetic state. 

Clearing your mind of thoughts, emotions, fantasies and worries that drive stress. 

Practising being grateful to add perspective to your life. 

Stretching, walking, journaling, meditating, breath work – all of these are highly beneficial and scientifically backed (as is everything in this list) to reducing the impact of stress on your body and life. 


8. Honouring rest

 

And then finally, to tie it all together is honouring, accepting and embracing rest. Whether its rest days, where you plan nothing strenuous and just go with the flow.

Whether it’s a remedial massage, a float, a holiday, a retreat, a nap! An early night of sleep, delegating tasks, going home from work early that day to just recoup – just honour that you need rest. And there’s nothing weak about that. It’s smart. To stop, to recharge so you can continue, for as long as you like, and not burn yourself out, burn your relationships and resent everything because you never gave yourself tine to rest, reflect and recharge.  

 

So implementing any or all (ideally) of these will yield 10000x fold investment on you, your wellbeing, your health, your relationships, your journey all of it. And most of these are free – you don’t need money to mediate, to breathe, to walk, to intermittently fast, to dump those toxic relationships, to take a cold shower to exercise. 

If you want further resources and guidance, download my Adrenal Reset Diet guide here!

Download & listen to this blog’s episode here

For 10% off Teelixir’s Adaptogens

All my love

xxx Eliza

Food and Your Mood

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Choosing food as medicine to support & help with brain feels

 

Just like our body, our brain also sends us messages and insight into what’s going on under the hood. We experience anxiety, fuzziness, fatigue, irritability, aggression, numbness - just to name a few.

 

What you choose to eat, can act as medicine for such brain feels, helping to restore harmony and balance to the brain and your emotions, function and moods as a result. 

 

As discussed in our anxiety blog & episode, certain foods have an antagonising and arousing effects – with Glutamate being the primary neurotransmitter (NT) being synthesis from L-glutamic acid, which is found in foods containing MSG (monosodium glutamate), flavourings and slow cooked foods (see full list of foods at the bottom). .

Caffeine although not contributing to glutamate production, does stimulate the nervous system, and along with glutamate forming foods and amino acids, increases the speed of nerve impulses and neuronal activity – hence why we’re “charged up” and are thinking fast, moving fast, feeling irritated, annoyed and anxious.

 

The opposite are foods rich in GABA, a calming and soothing neurotransmitter, that is synthesised from L-glutamine (a similar molecule to L-glutamic acid).

Glutamine is actually made from L-glutamic acid by the body, requiring zinc, vitamin B6 and L-theanine (see full list of foods at the bottom), but conversion can be blunted by increased stress - with stress ranging from inflammation within the body, psychological stress, environmental stress, over training, lack of sleep, etc etc. STRESS IS ALL AROUND US, so it’s safe to say most of us could be experiencing a lack of glutamine conversion. 

These two NT play an important role in our brain feels, but they’re not the only guys holding the cards.


Our microbiome also massively influences our brain feels. Our energy, ATP, that fuels our cells is relient on the nutrients eaten and absorbed within the small intestine, and the bacteria in our gut that produce SCFA (short chain fatty acids) to create energy also.

These bacteria can be friends or foes, providing our mitochondria with the nutrients they require to produce cellular energy, or steal it, and use it themselves leaving our cells starved of fuel. 

Not only that, but the bacteria in our gut is directly linked to our brain via the Vagus nerve - sending messages and influencing chemical signalling and hormone release, impacting our mood, function, emotions and personality. 

 

Processed foods and high sugary, refined foods encourage the growth of bacteria that create havoc, inflammation, and tend to be high in L-glutamic acid, which cause us to gain weight, feel foggy, anxious, moody, irritable, lazy, sluggish and unmotivated. 

Real whole foods, spices and herbs encourage the growth of beneficial bacteria species, which provide our mitochondria with fuel, decrease inflammation, produce serotonin (happy hormone) and help to maintain homeostasis and balance. 


Anxiety 

 

There’s lots of reason we experience anxiety, which we cover indepth in a previous blog & episode (link). Foods that help to alleviate anxiety are rich in magnesium, potassium, zinc and B vitamins – cacao (raw cocoa), pumpkin seeds, green leafy vegetables (spinach, kale, swiss chard, arugula), legumes, almonds, walnuts, avocado, banana, wild-caught fish, bone broth, organic whole grains (soaked and sprouted) and reishi mushroom.

 

Mush / fuzzy 

 

If your brain feels mushy and fuzzy, along with eating gut loving foods, ferments (kombucha, krauts), eating L-Tyrosine rich foods to boost dopamine conversion the NT involved in attention, focus and memory is a good move. Nuts, seeds, grass-fed meats, sustainable seafood, legumes, avocado and banana’s are rich in tyrosine.

Over thinking

L-Theanine is involved in GABA creation, and can help to calm down an overactive mind and nervous system, so consuming matcha, green tea and lion’s mane medicinal mushroom. 

 

Sluggish / down 

 

If you’re feeling sluggish and down, eating more iron rich foods can help. Low iron is linked with depression, fatigue and irregular moods. Iron rich foods include kelp, grass-fed meat, chickpeas & legumes, pumpkin seeds, nuts, seeds, avocado, asparagus, kale and spirulina. 

 

Wired & tired 

 

Being wired and tired brain-wise is to do with sleep and your circadian rhythm (check out blog & episode all about that). Amongst eating GABA rich foods to help with promoting sleep, incorporating calming and grounding foods following Ayurvedic principles includes root vegetables (sweet potato, beetroot, pumpkin, carrots), nuts and seeds and complex carbohydrates, like quinoa, brown rice, wild rice, buckwheat, potatoes, white rice. 

 

Angry / agitated 

 

If you experience random bursts of anger or feel agitated, consuming cooling foods such as cucumber, celery, berries, apples, summer fruits, spinach, zucchini, white rice, coriander, fennel and activated nuts. 

 

Also consuming vitamin C rich foods (which all those foods are) to help clear out histamines from the body, which can cause irritation, reducing caffeine and stimulants, and pineapple that contains bromelain a digestive enzyme to help break down histamine and reduce inflammation. 


Water is your best friend. We’re 70% water, give or take. So making sure you’re adequaltey hydrated helps with fatigue, memory and mood – via detoxification pathways and everything else. 0.33L x every kg of body weight is how you figure out how much water for you, e.g 0.33 x 75kg = 2.47L

 

It’s also important to realise during certain periods and phases of your life, such as higher stressful periods, increased training, when we have our period ladies, that we require more nutrients, sleep and supplementing can help to fill those gaps also, to support brain health and brain feels. 

Increasing all the foods listed, and supplementing with magnesium, activated B vitamins and zinc are ideal.

 

Tune into your brain feels – be aware, conscious of your thought and emotions and take notes metaphorically (or literally) of whats going. Have you been consuming foods, thoughts or ideas that are aggravating or alleviating the brain feels? And just make your own assessments and adjust accordingly. Additionally, ask for help, for advice, for support, work with someone to support and guide you through figuring out if you have any micronutrient deficiencies, gut or hormonal imbalances that are attributing or even, causing, your brain feels. 

 

One love xxx

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Glutamate rich Foods:

  • Slow cooked foods (stews, soups)

  • MSG latened: noodles, chips, Chinese food, soy sauce, stocks, frozen dinners, cold cut meats, condiments like gravy, anything “hydrolysed” including whey and soy protein.

 

GABA forming foods:

  • Almonds

  • Walnuts

  • Pumpkin seeds

  • Oats (GF)

  • Lentils ( soaked& sprouted)

  • Legumes (soaked & sprouted)

  • Brown rice (soaked & sprouted)

  • Broccoli

  • Spinach

  • Banana

  • And good, high quality protein sources (like grass-fed meats, wild-caught fish, organic eggs, and organic tempeh).

Also notice how all these foods are real, whole foods? And antagonising foods are all processed and refined? 

 

 

 

 

Organising your Morning Thoughts & Routines

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We’ve discussed night routines, and the value of setting up a “bedtime” time frame, reducing screen time, cooling the environment and making sleep an attractive descend into slumber. Creating an epic night time routine yields so many benefits, from improved recovery, muscle growth, detoxification, reduced inflammation, improved memory, stress regulation and just so much more! (check out the blog / episode on sleep).

 

So I thought it’s valuable for us to marry it together with morning routines. For how to set up your day for ideal hormone release, productivity, energy and good vibes. 

 

A quick recap on how the morning holds so much power.

Not only does seeing the sun and getting out in it regulate and balance our hormones and energy (serotonin, melatonin and cortisol), but it also enables us to act, rather than react to what comes throughout the day.

 

Setting aside 10 minutes each morning to organise your thoughts and set yourself up for the day biologically, emotionally and mentally is so damn precrious and awesome. And as Tony Robbins says “if you don’t have 10 minutes, you don’t have a life”. So if you’re like “I don’t have 10 minutes” that quote is for you, LISTEN TO TONY (aka the goat). 

 

So, organising our days processions, what we want to achieve, run through our to-do’s, and just compartmentalise the day is what we want to take the time to do. Before picking up your phone and checking social media, replying to texts, opening email, before any of that – carving out 10 minutes each day to weave any or all of these helpful habits into your morning.

 

1.    Say what you’re grateful for.

So it’s the frist thing I do when I wake up. I’m lying in bed and I instantly say 3 things i’m grateful for. And each day is different. It doesn’t matter how big or small, trivial or deep they are. As long as you’re expressing what youre grateful for.

This shifts your mind into an automatic state of abundance, rather than scarcity “I didn’t get enough sleep, I’m going to be so tired today, today’s going to be so long etc etc”. All of that scarcity limiting mindset shit. This is a habit muscle we have to flex. So each day, make it a practice to say 3 things you’re grateful for in the morning as you wake. 

 

2.    Get some sunlight.

If you can walk out onto the balcony, backyard, or open the blinds and get that sun for 2-3 minutes. Direct sunlight on your skin is ideal, as our skin is like a manual. It tells our body what time it is – signalling hormone release and physiological processes, such as breaking down melatonin (sleep hormone) and increasing blood pressure and body temperature.

This helps to sync your circadian rhythm also (sleep/wake cycles), boosting your energy and improving sleep. So a few moments with your eyes and skin in the sun will help boost mood and balance your hormones.

 

3.    Drink some water.

Upon waking, you’ve just been through an epic detoxification, metabolic, synthesising, cleaning, restoring, recovery period. And your bodies been working when you sleep and all of this requires water as hydrogen is the most precious and utilised molecule in the body (maybe besides carbon?!). 

Aubrey Marcus speaks of his “morning mineral cocktail” which includes ACV and some sea salt. Sea salt for electrolyte balance and ACV to aid in digestion, inflammation and just coz ACV cures like everything haha. Lemon water is also ideal.

I was told that if you feel nauseas when you’re drinking water in the morning – it means your liver needs some loving. And I haven’t looked further into it, but makes sense haha.

Also try drinking cool water in the morning, as I’ve noticed it just goes down better and feels more hydrating? Not sure if placebo or not haha. Try it for yourself and see how you go.

Also, in regards to coffee / tea whatever, water comes first. And then give yourself a bit of time before drinking coffee / tea as they’re diuretics and leave your body with negative water loss – if that makes sense? You lose more water drinking coffee and tea than you do from drinking it (because its predominantly water). 

 

4.    Organise your thoughts.

When we wake up, our mind just flies with the most random things – I get song lyrics, random future fantasies, thinking about yesterday, and just so much other shit. Taking a few minutes to stop and process your thoughts, and organise them for the day / week ahead is such an asset.

For me, I think of my to-do list for the day, my daily movements, and then write it out. Write that I want to get accomplished for the day, and the methodologies to achieve it.

For me, and I hope for you - it gives you clarity, momentum and motivation because instead of everything being an overwhelming, big jumble of thoughts, which then create anxiety and feelings of being “behind”.

Organising your morning thoughts gives you the autonomy and feeling that you’ve got shit handled. And so you do - “What you think you become” (I think Buddha said that).  

 

5.    You time.

And then number five for me, has been the most powerful for my mental wellbeing.

I have this routine, in which I go to my fave local coffee shop and read my book, or free journal my thoughts, emotions, reflect on what’s on my mind for anywhere from 10 minutes to an hour depending on my morning and day’s plans. Sometimes I sit and listen to a podcast if I’m feeling it.

It’s taught me to carve out time for myself, to prioritise my mental wellbeing – because for so long I focused on my physical wellbeing, which in turn also benefited my mental wellbeing, but this really took things to a new level.  

Getting up that bit earlier to give me this time and space is so rewarding, and also creates resilience and strength in honouring my non-negotiables and emotional wellbeing. Whether you obtain tools like “the 5 minute journal” or like me, sometimes I only have time to literally read 2 pages and drink my coffee, but I still do it.

It still makes me feel good, gives me that mental space from acting and reacting and just peps me up to feel like a winner, because my future me does this. My future me, the person I want to be, has this morning routine and so do I, making me this person and calling in that vibration. 

 

6.    Moving your body.

To boost mental and physical wellbeing and all the points so far, moving your body is advantageous to an epic morning. Helping with hormone regulation, sensitising insulin, releasing endorphins, jump starting detoxification, oxygenating the body all of this happens when we exercise in the morning.

It’s the same as number 5, in that it creates that resilience, making you a badass because you get up early and honour your wellbeing and get shit done. And this sets the tone for your day. It sets you up to crush it, because you’ve already crushed your morning. 

If you can’t or prefer exercising in the afternoon DO A COLD SHOWER INSTEAD THEN!! Cold showers boost oxygenation, increases metabolism, improves mitochondria function (aka cellular energy production), improves circulation, improves immunity, is a hormetic stress so helps with depression, anxiety and stress, and helps improve recovery!!!!


Implementing one or more of these morning activities will add so much value to your life.

Imagine the person you want to be and think – “what does this version of me do in the morning?” – what does that look like? Feel like? What are you wearing? What are you doing? And then go do that now.

It will set your days up to be full of value, gratitude and love. It will teach you to do things for yourself, for your mental, emotional and physical wellbeing. It will create epic behaviours that will seep into other aspects of your life.

Oh and don’t forget to make your bed in the morning too! Making your bed instils order in your life from the get go, and that you’ve already achieved something and this is a knock on effect. 

 

One love xxx

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Also inspired from Aubrey Marcus’ Own The Day & Lewis Howes’ The Miracle Morning

 

 

How to Actually Detox

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With the holiday season coming up, I want to give you guys the tools and info to be able to support your detox pathways, to help you bounce back. As well as learn how to support your natural detoxification systems every day through simple lifestyle practices (which you may already be doing), plus some information about supplementation to increase the efficiency of these systems. 

And with the new year, people are all like “new year new me” and do some “detox” tea or drink or some dumb shit like that and just shit out their existence and think that they’re “cleansed”.

Like i totally agree with juicing and fasting and shit like that to help your body reset and heal, but i feel a lot of us have bought into the idea that that = a “detox” and that buying a supplement or tea is the answer and magic bullet.

We naturally, have detoxifaction systems that are always working away, to filter our blood, tissues, oxygen and food to ensure it stays in a decent balance. Ensuring you take care of your body – through eating nutritious foods, moving your limbs, drinking clean water and managing stress and sleep, will see our bodies natural detox systems supported.

But, at times, it’s ideal to additionally support our detoxification systems, whether we’ve had a large couple of months drinking, taking drugs, eating shitty food, being overseas, working amongst machinery and chemicals, trying to get pregnant, are experiencing health ailments that just won’t budge, or if you’re wanting to launch into re-invigorating your body and want to “start fresh”. 


Wondering why even detox?

We’re constantly exposed to heavy metals, via our water, our teeth fillings. Chemicals, via our food, air, clothing, cars, etc. Toxins from our gut bacteria and as a by-product of metabolic activities.

It’s like when we need to service our car, to make sure everything’s running smoothly because we fang them all around town and we do the same with our bodies.

We have 5 primary detox pathways;

Our skin pushes bacteria out through our sweat (hence why it smells)

Our kidneys filter our blood and excrete via our pee

Our lungs intake O2 and expel CO2 (we’re not covering lungs in this blog)

Our intestines shit out toxins, and

Our liver filters everything. 


The first step to detox, is eliminating that which hinders your bodies natural ability and throws out the balance:

-      Processed foods – take away, refined, packaged, “fake food”, if it doesn’t grow in nature then that means there’s been a degree of processing – inc. tofu, tempeh, oats, protein bars, etc etc. Swapping out processed for more nutrient rich alternatives (check our blog on this).

-      Being sedentary

Moving our bodies as much as possible each day (training for 1 hr a day is great, but if you’re sitting for 8, think about getting up every hour or so and doing some kind of movement, walk for lunch, etc).

-      Regular and excessive consumption of alcohol and drugs 

-      Chronic stress & insomnia / poor sleep

Practising to manage our stress and optimising sleep – these are all foundational to helping the bodies natural detoxify systems.

There’s no point buying a “lemon detox diet” or pill, or juice cleanse etc. if you’re not even working on these 3-4 key lifestyles shifts. It's just a waste of time and money and toilet paper k.


These are the 4 detox areas we’re going to explore, and how through foods, you can naturally and sustainably support your bodies detox pathways.

 

1.    Skin

 

Supporting your skins detoxification is pretty straight forward: MOVE

Our lymphatic system lives just outside of our blood system, it follows a similar routine of movement, and is moved around the body via muscular contractions.

It’s intrinsically linked to our immune system, with most of us knowig about lymph nodes and noticing them become inflammmed when we get sick (those nodules under your jaw that you massage haha).

Lymph nodes produce lymphocytes – type of white blood cells that help to fight off illnesses, bacteria, viruses and cancer. The spleen and thymus are lymphatic system organs – two of which we never really her emuch about, but are involved in energy production and immune function.

Fluids and bacteria and stuff that leaks out of our tissues and blood, is “caught” by the lymph, filtered and then transferred back into the blood system to then be detoxified out via the skin, breath, poop and urine.  

So exercising is the best way to support lymphatic detoxification, moving your body as much as possible, especially if we’re sitting down all day  – our lymph becomes stagnant and wastes can build up creating inflammation.

Support this with dry brushing. Dry brushing is particularly helpful for girls who have cellulite and stretch marks and are wanting to help reduce it’s appearance and existence. Dry brushing from your feet, up towards your heart post shower is an awesome way to help move the lympth and help your body expel toxins.


2.    Kidneys

 

Our kidneys are constantly filtering our blood, and dispose of excess fluid, wastes, toxins and chemicals from it. The kidneys also reabsorb nutrients and water that we may need, they’re like a really effective recycling plant – getting rid of wastes and keeping the good stuff to be recycles by the body. They also help to manufacture vitamin D!! With VD being almost a hormone that’s super anti inflammatory and helps to keep calcium in our bones. 

They also influence our energy production, as they control blood pressure, electrolyte balance and sodium – all influencing the way our muscles and thus, we move. Kidneys also help to balance our pH levels, naturally alkalising the body (as urine is also acidic). 

Supporting our kidneys enhances detoxification and they deserve to be nurtured, theyre working 24/7, 365 to filter your blood so you can live! I think its something like 200L of blood is filtered each day, which is crazy. 

Because of all the external stressors, creating build ups of toxins in our bodies, alcohol, drugs, pharmaceutical prescriptions, bacteria, all of these things that we’re exposed to, need our kidneys to be at their best. 

Like your skin & lymph; moving your body supports your kidneys and helps with detoxification. 

Drinking as much water as possible, aiming for 2-3L a day especially if you’re dirnnking alcohol all day out in the sun, not only to help with electrolyte and water balance but also to decrease your hangover’s severity. 

Of course decreasing the amount of processed and refined foods consumed, as they’re high in inflammatory ingredients (sugar, gluten, dairy, random frankenfoods), chemicals (artificial colours and flavours), xenoestrogens (plastic) and heavy metals (if in metal). 

Increasing the consumption of raw, real foods is the best way to support your kidney (and all) detox systems.

Foods, Herbs & Supplements to Support your Kidneys:

 

Garlic                                                Ginger

Turmeric                                           Cranberry

Dandelion root                                 Parsley

Celery and celery seeds                  Licorice

Poria mushroom (teelixir)               Reishi mushroom (teelixir)

Stinging Nettle                                                                       

 

The funny, but not so funny, thing is that all these foods support skin/lymph, GI and live detox also – conveying how when you eat powerful medicinal foods, it supports the entire body.


3.    GI tract

 

Our GI (gastrointestinal) tract starts from our mouth, and goes all the way through to our butt hole – it’s legit just a tube, that literally separates us from the outside world. Everything we eat and drink, (and mouth breathe) enters our GI trct, and begins its journey through the stomach / pit of fire, small intestine / nutrient absorber and large intestine / bacteria house and gets excreted.

 

Our GI tract links into our liver also, via the common bile duct, so additional toxins from all throughout the body, our blood, tissues, cells, can get sent out of us via our GI tract. 

 

Leaky gut is a common term that we’ve probably all come across, essentially it happens when gaps start to form between our intestinal cells, allowing molecules, bacteria and toxins to float from the blood stream into our gut, and from our gut into the blood stream – creating inflammation and an imbalance of physiology.

Nourishing our gut is of highest importance in order for us to thrive and feel our best – as our energy is produced from out GI tract – with our small intestine absorbing the macronutrients (P,C,F) and micronutrients (V&M) and giving them to the blood to be then used by our cells. Along with our large intestine with the bacteria also creating cellular energy and additional nutrients such as Vitamin D, B12 and K. 

 

Alcohol, toxins, chemicals, stress, poor sleep, lack of movement, inflammatory foods – processed, refined sugars & flours, heavy metals, excessive poor quality meat consumption, grain, dair and gluten – additional inflammatory foods, all of these break down the GI tract, driving leaky gut. 

 

Eating real foods, lots of green vegetables, and decreasing these physiology-disrupting “foods” and products is key.


Foods, Herbs & Supplements to Support your GI Tract:

 

Slippery Elm Bark                             L-Glutamine

Licorice Root                                    Turmeric

Mastic Gum/Acacia Gum                  Fibre rich foods (chia, flax, psyllium husks)

ACV and lemon                                Aloe Vera

Peppermint Bone Broth

Prebiotics (asparagus, artichoke, dandelion root, chicory root)

Fermented Foods (krauts, kombucha etc.) & Resistant Starches (green banana starch)

All plant foods and high quality protein sources

With probiotics as additional support (particularly if you’re drinking alcohol as alcohol bombs the microbiome, so replenishing the good healthy bacteria is key).         


4.    Liver 

 

The liver has 2 key phases of detox, PHASE 1 & PHASE 2.

Phase 1 turns fat-soluble toxins into water-soluble, so its able to be excreted from the body (and yes, toxins are stored in YOUR FAT CELLS) hence why when you’re on a weight loss journey, supporting your liver and detoxification systems are KEY, as more are getting released.

P1 is also involved in alcohol and caffeine metabolism, offsetting these toxic substances by turning them into less reactive and harmful forms. 

P1 involves cytochrome P450 enzymes, so eating nutrient rich vegetables, fruit, nuts and seeds, along with high quality protein and fat sources to support this pathway.


P2 involves conjugation pathways (there’s 6; glutathione conjugation, methylation, sulfation, glucoronidation, acetylation & amino acid conjugation), that add a molecular group to these intermediates so they’re able to be metabolised and excreted out of the body – via our pee and poo. 

 

Suppporting P2 is super important, because we can be supporting phase 1 through our foods and lifestyle, yet if our P2 can’t keep up with the efficiency of P1, reactive intermediary metabolites form, and this causes stress & inflammation to the body. 

 

Each pathway of P2 detoxifies a different set of internal and external metabolites.

Some of these include; herbicides, fungidies, heavy metals (lead, mercury, cadmium), nicotine, alcohol

Our sex hormones (estrogen), melatonin, neurotransmitters (adrenaline & noradrenaline), serotonin, dopamine, histamine, cortisol, 

Toxins from intestinal bacteria, xenostrogens, salycitates (aspirin/panadol), tobacco smoke and exhaust fumes. 

P2 keeps us clean and all these pollutants and excess metabolites out of our body.


Foods, Herbs & Suppleents to Support P1 & P2:

 

Cruciferous vegetables (cauli, broc, cabbage, etc)

Citrus fruits (grapefruit, lemon, etc).

Berries                                    Beetroot

Mint                                        Rosemary

Activated B vitamins!            Vitamin A

Milk Thistle                            Dandelion Root

NAC                                       Turmeric

Glutamine                              Taurine

Super greens (spirulina, chlorella, barley grass, wheat grass, alfalfa grass)

High quality protein sources

  

For a fast P1 & P2 to be offset, we need to consume lots of anti-oxidants, to help our own SOD and glutathione pathways to neutralise these free radical cells. These are rich in all plant foods and superfoods! Such as chaga mushroom, acai, spirulina, goji berries, etc.


You can see with full body detox pathways that by consuming real, whole foods each day supports them all. Adding in super foods such as greens, camu camu, chaga mushroom and shizandra also additionally boost nutrients and properties that help with detoxification.

 

Consuming water is also a must! As water is required to excrete the wastes filled with the toxins from our body.

Aim for 2L per 20kg of body weight, depending on your activity level and the amount of caffeine/tea you consume.

To compliment all of this, colonics, enemas, activated charcoal, bentonite clay, float pods, body work like remedial massage, all of these also help the body to push out toxins.

all my love xoxoxo

 

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How to Free Yourself of Cravings.

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The Secret Life of Cravings.

 

No lie, I don’t know how many times I’ve heard “but I love ___” “I cant live without x, y, z”, “my body feels good when I have ___” and a slew of other excuses and justificaitons to protect our food identity and attachment.

 

I know I’ve dealt with, and clients, family, friends have dealt with and battle cravings. It seems to be like comedian Iliza Sclesinger’s “party goblin” but it’s like our “cravings goblin”. 

They lay sleeping, dormant, and its not until we’re tired, run down, upset, sitting down to watch that episode, with friends, had a stressful day, bored - that opening, that she awakens and emerges. Ready to feast. And feast she does. Its like our conscious taps out, and cravings goblin taps in ready to dominate. 

But what actually causes us to have cravings? And how can we free ourselves from them, and the yoyo self-disappointment, regret, self-loathing and disgust that comes with it. 


We tend to “blame” and shift the responsibility off ourselves, our willpower, our desire to change oncravings. It’s like we blame the cravings for causing us to not have the body we want, to not get what we want done, yet who the fucks buying the stuff that feeds the cravings?!?!!?!?! LIKE IT DIDN’T JUST FALL INTO YOUR FRIDGE, PANTRY OR MOUTH DID IT NOW?! NO. So, the first step to controlling cravings I feel is

 

GET FUCKING HONEST WITH YOURSELF. Stop trying to dodge the shame, the fact that you’re self-sabotaging, that you’re not as “strong” as you want to be. Why do you choose to engage and buy the foods that feed the cravings? Take ownership (read Jocko Willinck & Lief Babin’s book Extreme Ownership if you have no idea where to start). 

 

Because, here’s the thing about cravings, they are either – psychological,in that we’ve created a pattern that weaves the cravings into a repetitive cycle and its cemented into our brains and behaviours. 

Or, they’re – biological, in that the gut microbes in our body are controlling, speaking to our brain, screaming, and your willpower has zero chance against an avalanche of bacteria. Biological also includes nutrient deficiencies. Our bodies innate wisdom is phenomenal, and say you find yourself craving chocolate around your period girls, maybe you need iron? maybe you need magnesium? two minerals that are rich in cacao (the unprocessed version of cocoa.)


Biological

Biological cravings essentially create a self-perpetuating cycle that requires intervention to overcome, as when we eat the foods we crave – which usually aren’t broccoli and almonds, they encourage the growth and population of the bacteria that cause the cravings. It’s like they want their food. And their food = processed, simple carbs, sugars, man-made foods. And there’s +10x the number of bacteria than there are human cells, and they communicate to our brain and cells via the Vagus Nerve – which connects our gut and brain. 

 

So even when you’re trying your hardest to resist, you really have fuck all hope if your microbiomes against you. A common sugar-carb craving bacteria is Candida albicans and for girls, it’s the devil that gives us thrush when its overgrowth is out of control. It lives off sugar, and when we feed it, it grows, and wants more sugar and speaks to your brain and says “hey girl, go get yourself some donuts coz you deserve it and I want it”. We laughed at my old job, and named Candida “Cindy” and would call her a slut because she is a thirsty hoe who we’d know when we’d eaten too much sugars – whether naturally occurring from dates, maple, fruit, white flours or from white sugar – that we’d be craving something sweet and so we’d be like “ah Cindy the hoe is hungry” and we’d starve her off and adopt a more higher fat diet and take SB (Saccromyaces boulradii) to help kill her off as a base (as there’s differing levels of candida overgrowth that may require bigger guns such as oregano oil and ATP’s gut relief).

 

If you’ve watched SuperSize Meyou’ll remember in the beginning how Morgan Spurlock’s struggling to finish, feeling sick, throwing up, having headaches, detesting having to eat every bite. But then something shifted – he started to feel better and crave these foods. Because the microbes had changed, and there’s numerous studies that back this up (1). 

 

To biologically override the cravings, we need to starve off the bad bacteria and encourage the survival of beneficial bacteria via eating real foods. When we start to consume more plant-based foods – vegetables, fruit, nuts, seeds, grains, legumes and beans - we start to shift the species of bacteria in our guts.  I know first hand, that when you start to consume a diet based of plant foods, not only do your cravings completely dissolve, your taste buds and food preferences also change without any conscious input. Like people ask me “don’t you miss x, y, z”. And my god honest truthful answer is no. I cant even fathom downing a Big Mac or chips or Dominos or Cadbury, like there is nothing that I miss or want. My body now knows what its like to thrive and receive the proper nutrients that it doesn’t get confused thinking these foods will deliver it, and I’m woke to the fact that companies just make shit taste delicious to get your dollars and don’t care that you get sick as a result. 

 

It’s also 2018 and we can get a natural, healthy alternative to anything ever. Like you name it, there’s a raw snickers, sprouted fermented burger bun, vegan aioli, potatoes to make chips out of, its like the only barrier is you and your commitment and ownership to overcoming your cravings once and for all. Further down I suggest some easily accessible alternatives to common craving foods. 

 

There’s also a pleather of herbs that can help to rebalance the gut flora, but changing the way you eat comes first. If you want more info on these herbs, please email me


Psychological

 

Psychological usually revolves around mouth feel. 

We love salt. We love fat. We love sugar. These three wise men (lol) hit the pleasure centres of the brain. This gets dangerous and out of hand, if we’re unaware – that food companies hire scientists and nutritionists to devise and create foods that have the perfect levels of fat, salt and sugar to hit the pleasure centre in the brain – the Nucleus Accumbens

This pleasure centre is also triggered during orgasms and when we take drugs. It exists for survival – sugar, when found scarcely and seasonally in nature is a quick energy source, and sex, a quick energy source haha are both ideal for survival. 

 

We need to realise that the food companies are taking you advantage of. And that doesn’t sit too well with me, and I hope it doesn’t sit too well with you either. 

 

When we consume the processed, packaged, “fake foods” like the Oreos, Grain Waves, Snickers, Nutella, Pies, Cakes, whatever it is, is our DNA and taste buds being hijacked by food companies, to make their foods addictive so you cant stop buying it. It’s a get rich quick scheme. 

And so, when it comes to psychological cravings, like you usually eat chocolate at 4pm at your desk at work, or you usually have that bowl of ice cream as dessert, they’ve become patterned behaviours that we almost do without a second or conscious thought – it’s just what we do. Companies not only make that chocolate and ice cream so damn good you sometimes can’t even just have a little bit, but they want it to become a part of your life, your family, your routine and now they’ve got that customer loyalty – and you identify with that food to “treat” yourself or to make the day a bit better, to help you relax, to give you energy, to help you sleep – whatever you attach it too – it’s comfortable. 

When we indulge in these foods, there’s usually some emotional basis, whether it be boredom, sadness, stress, anxiety, happiness, whatever – and our foods comfort us and make us feel good. And we’re trapped in this habitual emotion identity fuelled cycle. 

 

So when that time / activity rolls around, our body expects it. It’s like “yo where it at?!?”. And then, the bacteria, along with the habitual routine that’s burned into your brain, start the “cravings process” – and reminds you of how yum it is and how you feel once you’ve had it, saliva starts to be produced, you start to envision it, your stomach juices start flowing (because our brain is that powerful) and we read these signals as “its time to fulfil that craving”. 


 We’re creatures of habit. And so, to interrupt this unconscious behaviour, and thus, get a grip on our cravings, we need to:

 

1.    Become conscious.

Interrupt yourself walking to the fridge, opening that draw, driving to go get Ben & Jerry’s, walking down that aisle. Mel Robbin’s has a method of counting down from 5, and then when you reach 1, you make a conscious decision. By creating space between the thought and the act, this gives us time to insert a new habit. Which leads into number 2.

 

2.    Upgrade your treat like a pro.

We all love what we love. And living life without our favourite foods is a sad existence. But instead of being a slave to the microbes in your gut and the food companies, swapping out the over-processed foods for their more nutritious and natural ancestors not only changes your taste buds and food preferences  (LEGIT), but it also doesn’t rob you of that time and human-ness. 

 

Love your chocolate? Try Loving Earth, Pana Chocolate, The Chocolate Yogi, choose Lindt 75-90%, look for chocolates that use organic coconut sugar, agave, maple syrup, coconut syrup, rapadura sugar, and use cacao not cocoa. 

Love ice cream? There’s Halo Top and Zebra Dream, who use real ingredients and taste amazing. 

Love lollies? Chuck some dates in the fridge / freezer, make your own! use gelatin, fruit and stevia, 

Love Cheese? Opt. for nut-base cheeses that aren’t processed within an inch of their life (without the casomorphins which is an opioid protein that hits the same receptors as heroin, no joke!). 

Love anything sweet and just crave sugar? opt for stevia, xylitol, thaumatin, monk fruit sweetners instead. Also team this with some Chromium Picolinolate to help stabilise blood sugar and thus, cravings also.

Love coca cola? Try kombucha? 

Love chips? Opt. for baked not fried, that use a more sustainable oil and don’t add in a pleather of artificial flavours, MSG and numbers.  Or bake your own!

Love baked goods? Cakes, biscuits, pies, pastries, breads? Opt for options that resemble mother nature as much as possible. GF, Paleo, RSF options, who use honey and maple syrup and coconut nectar as sweetener, and use buckwheat or gf wholegrain flour and are sprouted, stone ground and fermented (it’s really not at foreign as it may seem). 

Love Pizza? Get yourself a wholegrain / gf base boo.


Stacking together the biological approach with the psychological approach is a method to free yourself of cravings. So swapping out the junk food to nutritious alternatives is the key. Consciously reflecting on your food habits and self-sabotaging behaviours and taking ownership can help you to kick your cravings and thrive.

One love xoxo

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  1. Martin, F.P.J et al., 2009,Metabolic Effects of Dark Chocolate Consumption on Energy, Gut Microbiota, and Stress-Related Metabolism in Free-Living Subjects’, J. Proteome Res., no. 8, vol. 12, pp 5568–5579, DOI: 10.1021/pr900607v

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7 Strategies for Facing our Fears.

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We all experience or, try to avoid, facing our fears. Whether it’s something small or something large, whether it’s something internal – our ego, our limiting beliefs, or something external – asking someone out, going to that interview, posting that pic – fear is in constant contact with us.

Fears biologically engrained into us, via our amygdala. It exists to keep us safe, so we’re able to procreate and continue the lineage. But besides potentially harmful physical fears, fear stems from the ego– the idea of not being good enough, not being worthy, of the judgement, shame and vulnerability that attaches itself to the potential outcome and idea of failure. 

 

Society encourages us to be fearful of failure, that it’s a negative, and we’re instructed of sorts, that when we fail – to identify with that. That we are a failure. Rather than just failing at something. As Tom Bilyeu and numerous other influential entrepreneurs and thought leaders poke at – failures produce and encourage growth – which makes them the most valuable lessons we can endure. Failing isn’t even a negative, it’s a positive – we’ve just been conditioned and led to believe that failing is bad, and this discourages us from trying new things (which is usually scary) and trying again until we master it and no longer fail. 

 

When faced with fear, and having to overcome such perceived obstacles, we tend to put things off. We create excuses, for example, me interviewing people I want to come onto the podcast. I create all types of excuses and limiting beliefs – I’m no one, I have no leverage, what would I talk to them about, I’m not worthy etc etc. And so – I don’t. I don’t reach out, I just stay in my safe bubble of me doing solocasts. 

 

It’s like we know what we have to do, we just don’t put it into action. We don’t bring it into real life, even though we know the magic that exists on the other side of facing our fears. Like it’s that adrenaline and endorphin rush, that sense of pride, accomplishment, awe, excitement, that’s so delicious and addictive. And I feel focusing on this, the outcome, the other side, that feeling, producing an outcome, pushing yourself in the trajectory you want to go – focusing on this, enables us to get through the fear. 

As Nietzsche says “he who has a why to live can bear almost any how”.

 

If we focus on the why, why we want to overcome the fear, we can train ourselves and override the biological mechanismto retreat and play it safe. Because when we don’t face our fears, they just simmer in our conscious, we re-think about them, play the “coulda shoulda would” game and this eats away at ourselves. At our sense of self, as we all want to be courageous, it’s why we love super hero movies and stories. We want to identify with that archetype. The hero. The brave, strong, certain individual.

Attaining this ideal, embodying this archetype requires us to be uncomfortable and unsure and just “feel the fear and do it anyways”.


So what stops us from facing our fears?

Our ego. It fears rejection, fears embarrassment, shame, judgement, and we’re wired to avoid this, as we want to be accepted by our tribe, and to stand out is a threat to your existence. Blending in makes us safe. And our amygdala and brain likes safe. It likes predictable, it likes comfort – hence why personal development and digging into the shadows is scary – its not comfortable, and also involves killing parts of ourselves – habits, mannerisms, patterns. 

 

Recognising when our ego and biological mechanism is flaring up, and preventing us from doing something that we want to do, that involves fear, reminding yourself why youre wanting to do it, can help to give you the igniting courage to jump in. 

 

For me, what helps me to overcome my fears is what the outcome is – helping our generation. Because we’re sick, physically and psychologically and spiritually, and I feel its my purpose to help call in a higher level of living. I do what I do to help our generation realise that what we eat is so powerful in determining how we feel and what we do and achieve in this life. It’s the first step to getting woke in my opinion. It opens channels of self love, self-appreciation, and gives us the energy and vitality to go after what we want to do and achieve our dreams and dream our dreams. And so, I brace myself, nurse my ego and just fucking do it. Do I follow through always? Fuck no. I’m still a little bitch in so many ways, but I actively go after it regardless knowing I’m afraid but keeping in mind my why, which overpowers the resistance.


Stacking with focusing on the aftermath of overcoming the fear, when we get used to fear, get familiar with the discomfort, the resistance, we’re able to stack doing the thing in our favour. We do this by doing small things that scare us and make us afraid each day. It can be anything from, posting that caption, telling someone you think they’re attractive, asking your boss for that time off, having that conversation, speaking your truth, whatever is already going on in your vicinity, practice with that. 

 

Consuming content, reading, watching, immersing yourself in eye opening and thought provoking substance can help your frame of reference and mindset to shift and expand. And in these stories, is embracing the failures and embracing the rejections – check out Impact Theory, Leaders create Leaders and Aubrey Marcus, Tom Bilyeu, Andy Frisella, Gerard Adams, Jay Shetty, Lewis Howes. 


We have been bred to be another clog in a machine – fit in this box, fit societies moulds, work all year and live for the weekend and your holidays, then work for 50 years, save that superannuation, live for retirement – we spend our whole lives doing what doesn’t fill and light us up, having expectations on holidays, weekends, other people, creating distance from your true self, and leaving us feeling lost, unfulfilled and full of regrets. It’s like that study that interviewed elderly people on their death beds, and they all said their biggest regret was not taking action, not changing circumstances, just accepting. No one regrets trying something, FOMO. 

When we don’t fit this ideal of what constitutes a “good life”, you feel like your failing. Like you’re not doing it “right” because we’re conditioned to follow this 1 path of life – school, job, partner, babies, retire, die. And then these inner battles arise, because we’re unsure. Our brain is telling us 1 thing because of what we’ve been conditioned to expect and aspire to have in life, vs our heart which is what our soul and what we, truly we, want to do, without the external societal and cultural ideals engrained into us. 

 

What did we want to do when we were kids? That passion, that existed before we were patterned to look for a stable job with a good income, with reliable hours, that’s safe. We’re conditioned to play it safe, as it continues the patterns ideas that runs the predictable landscape of society.

 

We’re conditioned to always approach with caution, if we’re unsure – we usually go towards no. Because we’re wired to be in the familiar as our brain is lazy and likes knowing its surroundings. We’re creatures of habit. And with change, comes fear, because it disrupts this comfy pattern.

The process of doing new things, stimulating change - is scary. Even having new conversations with yourself, going deeper with yourself, internal as well as external. Personal development is scary, because you don’t know what’s on the other side of that wall you’ve had locked up for years. 


With facing our fears, we need to be kinder to ourselves.

We’ve only been real people for like a couple millions years, and in evolution terms it’s a blink. We expect so much from ourselves, as a species, let alone as a millennial. Like we’re just starting out. Forgiving ourselves, for trying, for failing, for succeeding, for making bad decisions, for feeling afraid, for expressing our fears, whatever it is surrounding this topic – of fear, rejection, shame, vulnerability – forgive. And accept the darkness along with the light.

 

We’re always encouraged by society and this ideal of “constant self improvement” (usually through consumption), to always have to be progressing, and moving forward, and growing, and working on ourselves, society neglects to tell us to celebrate and accept the low times, the shit times, and it is part of having a human experience. They’ll be high and lows, light and darkness, and just anchor ourselves into the now and live how we want to.

 

When fear pops up, see it for what it is – be aware of where it is stemming from. What are we afraid of? Where was there an experience or a moment, that has affirmed and cemented this idea (and fear) in us, its imprinted into our thought and behaviour patterns.

 Once upon a time, we were told / shown that ‘this’ hurts our ego, and so we have fear because we associate that with rejection and pain. We’ve built up our armour to protect ourselves and our ego from the rejection, shame, vulnerability and failures. 

Why are we afraid of rejection? Because it confirms we’re not good enough? It affirms our familiar negative self talk, and that’s not a good feel. But that whole dialogue, we need to flip. It’s amazing. It’s amazing to try and get rejected. Don’t feel ashamed or embrassed. Recognise it as the ego getting hurt. And hurting the ego is good. It weakens it and lets the truth and love out shine it. Like when a babys trying to crawl or walk, it doesn’t fall down and be like “nah, I suck at this craling thing im out”. It just keeps going, and when the people around us, are encouraging us to keep trying, keep going, like our parents did, is the secret sauce. 

 

Surrounding yourself with encouraging, supporting amazing people who embrace and hi 5 you over the failures and tries helps you to keep facing fears. That childlike mentality, of feeling it, and doing it anyways. That “who gives a fuck” attitude. 

Don’tattach yourself, your worth, your power to a fear, an event, a failure etc. Leave it as an isolated event that you tried. Don’t weave it into who you are. 

Don’t compare yourself to others, this makes us afraid, because we feel like we’re falling behind, not as advanced, not as _____, and we feel unworthy, we feel not enough, and we create fear around even trying to go for what we want, because we’ve affirmed that, through this process, why try, it wont happen.

Fear staying stagnant. Fear just playing it safe. Fear same shit different day. 


Rejection is part of life, Fear is part of life, its just equipping ourselves and getting used to the feeling of fear, and rewriting the internal monologue, that’s telling us its scary – because someone rejected us, and we then let our self worth ride on one decision, outcome, person, comment.

 

When facing our fears, don’t take anything personally (from Don Miguel Ruiz’s The Four Agreements). We’re afraid usually because of judgement from others, that stops us, because of the shame, because of the fear of being seen as other, as not belonging, which again, is also genetically wired into us because living harmoniously in tribes required us to trust, and we trust what is like us. 

 

So, why not? Why not go after what you want, that’s on the other side of facing our fears. 

Anchor yourself in what’s on the other side, whether it’s success (growth) or failure (growth). Bite off small scary things to do often. Surround yourself with amazing people. Discover your inner drive. Acknowledge your shadows. Embrace experience, and don’t take anything too seriously or personally.

 

We’re all afraid of the unknown – we can anticipate, create expectations, but we don’t know. And so, when the brain sends out a distress signal, and we’re flooded with hormones, adrenaline, cortisol and we have the physical primal response - BREATHE.

Breathe, calm the nervous system. Box breath for 6-10 breaths, and lean in.

 

So much love xoxo

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8 Life Lessons From A Millennial Abroad

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I feel so grateful that I have a platform where I’m able to express myself, my learnings and experiences - in the hope’s of inspiring, resonating and helping millennial’s to grow understand their own, poke ideas and just help to create a new conscious generation.

I went on a solo trip to Europe for 3 and a bit weeks, and amongst my journey, had some cool ideas and revelations, and so this PT 1 of the blog explores 4 of these.

  1. Travelling alone Gives You a Breath of Fresh Air

  2. It helps you to Realise Love Is In Abundance

  3. It Cultivates you to Ask for What you Want

  4. And it makes you really Appreciate Human Connection.

  5. Trust The Universe

  6. The Armour we Wear

  7. Embracing the Warrior Energy

  8. And How we’re all Just Baby Human.


1. It gives you a breath of fresh air.

 

I always had freedom and autonomy growing up, but I feel like when you travel by yourself, it takes personal freedom to a whole other level. 

 

You have no external pressures of time, of other people, their values or ideas subconsciously causing you to mirror them. There is no one else’s’ ideas to potentially sway your own thoughts or actions. You can just run with the wolves. 

 

I find this super relevant to and powerful as millennials, as we’re all so connected yet so disconnected. We’re able to connect through a few taps, able to see what our friends are up to, yet, maybe the abundance of connection has backfired and we don’t know how to connect. On a deep human soul level, not just a superficial IG / FB friend level. We’re also disconnected from ourselves.

 

We don’t know who we are or what we want from life, where we want to be, what we want. It shows us what we act like without an immediate safety net, no familiarity bubble, and it makes you get uncomfortable and this is kinda what life is like. Just uncomfortable situations always arising, demanding us to step into a new version of ourselves in order to see out the situation. It’s like training us for what’s to come. 

 

It also trains us to get comfortable with who you are. What thoughts are you having - how are you speaking to yourself - where are your thoughts travelling to? Like yeah you can distract yourself and fill your mind with podcasts, music, movies, sight seeing etc. But there are periods where it is just you in your head, and we need to learn and listen and pay attention.

 

For me - I’ve caught myself thinking non-beneficial things and cycling old limiting beliefs and patterns, that I’ve consciously been working to interrupt, but no where near enough yet. Like the conclusions my brain would jump to and random shit I would think of, the assumptions, made up fantasies, my sense of self, my identity they all come to light. I realized I have not at all scratched the surface of doing the inner work to overcome my limiting beliefs. And as like “ah fuck” a moment as it was, its also empowering to be like “girl, get working on that”. Like I preach journaling, doing the self work, paying attention to your limiting beliefs, and now I get to walk my walk even more. Which helps me to grow so I’m able to help even more people, because I’m still always going to be doing that work and progression. 

 

Travelling solo also enables you to settle in with yourself. It helps to build awareness - how can I rewrite a new story, what do I want to listen to in my head - rather than escape and down out ourselves wit distractions - Netflix, food, alcohol, drugs, and the other types of bingeing behaviors. Because you realize how much time you actually have when you’re rolling round by yourself. Its like damn, can I just be asleep already so I don’t have to be in my head. And that was a powerful moment, and being aware of what I’d reach for to pass the time.

 

I got to see what’s under the hood and what’s going on behind the scenes - who’s driving the subconscious brain. And when did they gain control? 


2. Love is in abundance. 

When you’re not pouring from your cup, you notice how much love and abundance you have, as there is no energy or other person to give it to. 

 

Being solo, with no customers, friends, family, housemates, people I had energetic connections too, it made me realize how much love I leak. I know since looking after myself, the amount of love, energy and good vibes I’m able to share has multiplied crazy ways, and I honestly jut feel illuminated with energy and love and so, because I’m accustomed to being this, I tend to carelessly and skankily throw my energy and love at anyone and everyone – because to me, its in abundance.  This also however, isn’t a beneficial pattern of behavior, because not only do I throw it away so to speak, leaving myself not receiving, I have phases where I’m like emotionally trashed, I get bitchy and short, and just have to invert, and recharge my own battery, because I’ve flatlined myself. This is my fault on all accords. Especially because a) I don’t feel I’m worthy of accepting love and energy back and so, I don’t open myself up to embracing and accepting and b) when I throw my energy (usually at fuck boys because of my own inadequacies and ideas of self worth) I know I’m just trying to “save” and “help” people and think if I give give give, it’ll somehow magically sink in and enable them to help themselves. Which as the saying goes, you cant lead a thirsty horse to water?? Or whatever it is. 

 

Being alone, gave me the space to reassess the position of giving more than receiving. I’ve always been energetically blessed, I don’t know where to channel it - the energy is just like FUAAR. And, this trip I got to reflect and think - where do you want to put the love? Why am I always shifting it towards romantic love and wanting to reach out and text guys and have that energy channeled there, and the idea that in order to be worthy of love and receiving love that I always have to go above and beyond and be like 10000% giving, and drown people in my love because I can give everything, because I’m in a place of abundance.

And this limiting belief doesn’t serve me, and also makes me realize that I’m not in abundance, because I’m insecure that I’m only worthy if I’m giving, and that I have to “show off” these characteristics in order to be desirable. Head fuck I know right!!

And I’m trying to figure out where this programming stems from, is it the societal female? Always giving, emptying herself for those she loves, that maternal role, that king / queen dynamic? I don’t know. But it’s got me tripping. It’s like I accept less than I deserve, because I know I’m able to hold my own and suffice my own energy and love reserves. Its weird. 

 

I also learnt that I need to be open to receiving, and be patient and sit in my true self and know that I’m worthy to receive and don’t need to shove it in peoples faces like “look, look how much love and energy I can give you, look at me, look how good I am”. Because that’s the small self, the ego self, the attention seeking self - which is what I want to get out of this trip - peel back some of my layers of insecurities - who are you, in this space, what stories do you hold, what do you value, where are you wanting to go, who are you wanting to be. And this small self stems deep into my childhood and as I mentioned, not receiving love in a language I understand.

 

Essentially, I’m realising that my “personal development” is fuck all. Because I want to be able to give love, have intention behind it, rather than just giving it because its in abundance and I have so much, ya know? 


3. Asking for what you want. 

 

This has been on many levels, a big lesson that I need to learn and am learning. As I’m sure you can grasp, I’m always channeling my Yoncé and being independent, doing everything myself - which yes is a total superpower BUT is also, so crippling at the same time, because I realize, again, I don’t think I’m worthy of asking for help – its this weird fear of rejection (also stemming from childhood GOD DAMN IT hahah).

 

When you’re travelling by yaself, yeah you defs lean on that independent trait, but also need to overcome depending on other people to like read our mind and help us out. Overcoming random fears and fears of judgement, and it sounds so small, but I know I do it all the time, and I’m betting you do to.

For example.

Being plant based for most of this trip, always having to ask and double check and make sure, always asking for chilli, and pepper to season ma meals haha, asking how to buy a ticket, just asking, whereas a lot of us sometimes offload asking to those closest to us. Like I know I do this I say “do you want me to ask for you?” and I even ask others sometimes to ask for me if I feel intimidated or insecure or whatever (also, every guys trying to get a girls number does this haha). 

 

You’re forced to just ask for what you want and it builds character and growth. And again, gets you used to realizing the ego and fear of judgment.

 

There were also moments in my trip when I was driving with my friend, and like I just couldn’t handle the anxiety it was giving me (if you’ve driven in Italy you understand). And once upon a time I wouldn’t have said anything, and just let it fester inside, but instead, I spoke my truth, and even got out of the car and refused to get back in and walked home hahah but it felt SO GOOD honoring myself, my safety and speaking my voice and feelings. Just even standing up for myself, conveyed my self progression in establishing my sense of self and worth. 


4. Makes you appreciate human connection

 

I totally reckon distance makes the heart fonder, because as humans I feel like we need polarity to appreciate. Especially as millennials, we’re all about that instantaneous-ness and immediate gratification life. And so, when it’s not as abundant as normal every day life is, we “miss it”. 

 

For me, on this trip, I found myself wanting to connect more, and actually spend more time on my phone than I usually would (insecurities?!). Which was weird, as introverted as I am, I found myself wanting to talk to my friends and family so much more. This realization, made me see how much we need human connection to survive - living in a community, being of service, procreating - that is our human nature. And when isolated from that even though I still rang and DM’s and messaged my friends n fam, that face to face interaction which was abundant prior to coming over (retail lyf) had me in my feelings.

 

Doing a solo trip makes you appreciate the people in your life more. My coping mechanism has been “I don’t care” shut it off, wear my armor around, you don’t need anyone, fierce independence. And as I grow into myself, I’m getting back to the me prior to conditioning – that I love love, in all forms. And I love being in that space and being connected and intertwined with people, and not just shutting people out as a survival mechanism.

 

Also, I have a habit of always throwing love into the future of how I want my best friends, family, partner etc. to be, that I almost write off current connection and relationships and love because I’m always so fixated on the future and attaining the ideals that I wanted. And this has caused me to be blind to the magic and relationships that are blessing my life right now. And this trip has really brought me back into reality to cherish what I have in this moment, the people in my life right now - because they’re here as lessons and blessings, and I need to pull myself out of this future idealistic place and into the right now and realize that I’m blessed with beautiful people around me and that’s all that exists – is the right now (cheers Eckhart). 


5. Trust. The. Universe

 

Everything is unfolding how it’s needing to. Leaning into this belief system, takes the pressure off the existential ache and pressures from the expectations we’re conditioned to bite into.

Realising where you are right now is exactly where you need to be, and un chains us from the expectations of time and “achievements” which cripples us (check out expectation episode). And it sounds woo woo, but legit just try it.

Enjoy what’s happening right now. Bring yourself into the present and realize there’s no point being anxious or make yourself feel shit about what you can’t control (to an extent). It also makes life more delicious, and reframe things, rather than “I have to” say “I get to” – take a day off coz I’m sick, wake up and go to the gym, wait in the airport for an hour, and see how reframing potentially sucky situations just blesses you uppppp. 

 

Being in a tiny house in Amsterdam on a farm, I was like “this is awesome” and then it was night time and I was like “this is kinda scary” and then I like said a prayer (legit) to keep me safe and I also just surrendered that whatever was to happen (worstest case scenario haha) is just what’s gonna happen and this enables me to offload my fear, insecurities, scared-ness, anxiety just over to the universe like it is what it is. And like catching planes, its like “it is what it is” whatever happens, like that is it yo. So learning to not let fear and fucking ridiculous ideas take hold and influence my emotions was another thing that I learnt. 


6. The Armour We Wear

 

Brene Brown speaks of how, as grow into adulthood, we’re taught to “armor up” and put up walls, protective mechanisms, coping strategies etc. to protect us from any type of vulnerability, shame, rejection and pain. But armor blocks both the bad and the good, and the lessons that come with the bad.

 

Due to my armor up mechanism, I have this weird martyrdom of giving, but never feeling worthy of receiving, which has me blocking out raw love and connection. Like I give so much love and energy, and growing up, the reciprocation of this was scarce, and so I put scarcity around love, around value, around my worth, because I was never shown in in a love language (take the quiz here) that I understand that I was loved and worthy to feel safe and secured and taken care of. 

 

So the scarcity of receiving love has created these patterns which are being brought more to the surface, so I’m able to be aware and transmute them, and reprogram my subconscious beliefs - that I just give with no end, not ever thinking I’m “allowed” to ask for love back. This also circulates around ideas of neediness and desperateness – but I’m like – why can’t we just use our voice to ask for love? If it’s not being conveyed in a way you can receive and recognize, I feel communicating that amongst our loved ones is key to meaningful relationships.

 

So I am learning how to live in an abundant place and accept love and know that I’m worthy of love, time and attention just as I am - not because of any act, not because of my beauty, not because of my charisma, skills, knowledge, or anything like that – that can be measured. That I am worthy of receiving love just as I am. In my light and in my darkness. 


7. Embracing the warrior energy

 

Being a female, alone, I automatically kind of encased myself in this very primal, masculine, hyper-alert energy to create physical safety and put out “don’t fuck with me” vibes.

 

As a female, I was taught to ignore comments, whistling, etc. – even when the person was a woman. I remember just being told to do this incase “they try to hurt you” or any of that shit, because you’ve bitten back. Which I TOTALLY get, because if you react, you’re inviting them to react, and you also probably hit their ego and yeah. So I understand why my parents taught me that (although my Dad taught me how to fight, just incase haha), and I also feel like not engaging with people on such a low vibrating energy is best. 

 

So when I was travelling / I’m writing this as I still am, I actually enjoyed embodying this persona and energy. Being hyper vigilant, and having that protective momma bear, aggressive energy, its empowering to know that that energy is in there. It also enabled me to build upon the independence foundation and not feel inadequately safe if I didn’t have a guy with me. 


8. How we’re so baby human. 

 

This realization, that we’re all legit just baby humans hits you when you’re out of your comfort bubble. The reliance we have on familiarity, routine, and habits and how when we’re thrusted into new environments, that require us to learn, is a nice reminder that we really are so human. 

 

When we’re in health, doing our daily things, sometimes we think we’re invincible, we think that we’re legit, we have that underlying confidence because we know our route to work, we know the roles we play - our habits create comfort. And being outside your comfort zone makes you giggle at how retarded you are. Like for me, just learning to catch all the metros in the different countries, I felt like such an infant it was awesome. It made me reflect on other aspects of my life, like as a Nutritionist & Life Coach – I don’t know shit, and still have sooo much to learn. And it made me excited to want to learn more, to build more confidence in such areas. 

 

It also shone light on the insecurity of being ‘other’ – as I wanted to assimilate in and pretend “I go here” and not be seen as a tourist (coz I’m weirdly competitive like that haha?). I wanted to belong, I wanted to blend in – which again, is a human trait we have. To belong to a group, and not be the “other”. There’s interesting studies, on how this idea of “same” and “other” shuts off emotional recognition and empathetic pathways in the brain, hence how racism, genocide and war’s able to happen. There’s us vs. them. And this mentality literally changes how we interact with other humans. So underlying, this subconscious attainment to be seen as “same” as a safety mechanism is crazy to think bout and realize. Like likes like. 

THANK YOU

LOVE YOU ALL, xxxxxx

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Anxiety 101

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We all experience anxiety. And it’s debilitating and crippling. I’ll get anxious over random things, I’ll have too much coffee and get anxious, not enough magnesium or sleep and I’ll get anxious, and I feel my anxiety levels and experiences are at the very bottom of the scale. I’ve got friends who I’ve experienced have anxiety attacks and it’s actually just so scary.

 

And so I want to talk about it (like I do everything), and explore how we can help minimise the grasp of anxiety and equip ourselves with tools to be able to decrease the amount of time we’re anxious.


Anxiety begins in the brain, with our limbic system the main player. Our limbic system includes the amygdala (fear and aggression) and the hippocampus (learning, memory and emotions). Within these brian regions, communication occurs via our neurotransmitters, particularly glutamate and GABA. Glutamate is our excitatory and arousing neurotransmimtter, with GABA being our relaxing, calming neurotransmitter.

 

As well as taking into account genetic predispositions to anxiety, we also have to remember that we can, at any time, help to alleviate and take control of the anxiety via lifestyle interventions.

 

Anxiety is seen to be associated with less GABA activity, and more glutamate activity, contributing to how we feel when we get anxious. An increase in glutamates are attributed to eating processed, refined foods and MSG rich foods, as these interact with the microbiome causing inflammation, increasing neuronal stimulation and also, are linked with over-thinking and ADD/ADHD. A decrease in GABA is attributed to lack of sleep, stress, fatigue and nutrient-poor diets. So eating real whole foods is the first and primary strategy to improving anxiety.


Accompanying in removing the processed foods is addressing the underlying exasperators of the anxiety. Where is the fear stemming from? What are we afraid of? What is it, within the anxiety, that is causing it to continually be present?

 

Anxiety also exists usually in the future. because it surrounds an event, experience, conversation, whatever, that potentially is going down in the future. We’re unsure of what’s going to happen, and so we start to work ourselves up, create perceived outcomes and this then signals to the body that we’re not okay, and our breathing becomes shallow, our cerebral cortex goes offline, our blood pressure rises, we go into a fight or flight response – all over out thoughts and fears (false evidence appearing real) of the future. (Don Miguel Ruiz’s “The Four Agreements” is also an EPIC read if this is resonating)

 

And if there’s one tip I can encourage everyone to work on and implement, its being present. Because when we step into the present moment, which is literally all we have (thanks Eckart), we’re experiencing life and we also learn to let go of anticipating future outcomes and events, we stop being so in our heads, and start being more in ourselves, in our body, in this moment, experiencing life as it is.

We also need to weirdly understand that we pretty much have fuck all control over what happens. All we can control is what is happening in the moment. We can think ahead, and plan and guess and manifest, but at the end of the day, the choices we make are in that moment. Whether we’ve thought about it ahead of time or not, we experience and live it out in the present. So even just bringing yourself back to the present moment, which we can practice through meditation, being in flow states, whether we’re playing sports, gaming, driving, training, moving our bodies, our creative outlets, its when we’re in that space that we’re so present because if we’re not, we’ll fuck up. Slowly but surely lean into handing the reigns over to fate.


We can feel anxious based upon other peoples reactions and behaviours, not just our own. We’re apprehenseive to how they’ll react, and thus, we create scenarios that aren’t real, have an emotional response, and just cascade ourselves into a made up future, based upon our own limited brain. Our brain legit just makes assumptions about pretty much everything, it’s a power saving mode thing. it’s l

ike how you can read the first and last letters of a word and instantly know what the word is – our brains preconceived assumptions fill in the blanks.

 

We do this with people and outcomes. We make our present selves anxious about a future thing we cant even control and don’t even know if it’ll play out like that. Practising trying not to live out and apprehend how a person will react, and just go with the flow. Which I know is wayyyyy more easier to say than to do. But it’s about everyday, just being more present of where your thoughts are going, and what is causing you to be anxious? Meditation also helps with this, as it starts to create a distance between your thoughts and “you”.

 

And then we have to go the uncomfortable work of diving into what gives you anxiety? Is it social situations? Is it conversations you might have to have? Is it life changes? Is it because you’re tired and worn down? Do you feel you have no control or direction? Is your bodies lines of defence have been beaten down so you’re more prone to just falling into that space? Start to notice when anxiety arises. Because when we bring awareness to something, not only are we forced to step into the present moment, but we’re also distancing it from our self identity.

 

And as part of our journey to discovering ourselves and what we want out of this lifetime - we need to dig into what’s triggering the anxiety. Where is it rooted? Did something go down in childhood or your adolescence or even adult life? Did an experience create and trigger these anxiety patterns? Why are you scared to let go and try not to control future situations? We have to go back to those moments and address where it started.


Another part is taking care of you - mentally and emotionally. What tools are you employing to handle the anxiety? What is your coping mechanism? Is it serving you? Are you surviving or thriving? I love and encourage my clients to journal. Journaling is so powerful to just open up your thoughts and emotions and create distance from being inside your head that enables you to see situations in a different light. It also empowers you to release, and create space in your brain from the thoughts that trigger habit loops. And there’s no rules on how long you journal for or what you journal about. Let your intuition guide you. Aim for 3x times a week for 20 minutes.

 

It’s also about respecting yourself, knowing where you’re at, what you can realistically bite off and take on. Because we get anxious when we over-exert ourselves, have deadlines, are pressed for time, try to please everyone, comparing ourselves, all these things just fuel anxiety. We (including myself) need to know that it’s okay to say “no thankyou” (as my queen @sabrinariccio speaks). And that we don’t have to be everyone’s everything and put pressure on ourselves to live up to expectations of others. You’re awesome where you’re at right now, and you’re awesome with who you are. Yes be better, improve, strive to be more, but remember where you’re at right now is exactly where you need to be and it’s amazing. You’re doing good boo.


 Are you giving yourself you time? Down time to relax, refill and regenerate? Are you burning the candle at both ends? Are you carving out time to fill up your cup? Because when we fail to do this, our defences start to come down. We start to get more emotionally charged and fail to see the separateness from our thoughts, emotions and actions. They all become one and we get caught up in it all and get carried away by them. It’s silly to think you have to be ON and GO GO GO 24/7. Like you’re a human. You gotta have that chill time to even be able to be efficient and productive, so when you start to ACTUALLY ACT and take action to implement you time, you’re less likely to succumb to the wrath of over thinking and anxiety. Schedule in you time like you would gym time or a meeting. And stick with it. Give yourself a SMART goal.


And then another part is, are you taking care of yourself physically? Exercise and movement is phenomenal for helping with anxiety, as it not only produces endorphins and regulates our hormones, but it also moves our energy, literally. So if you’re all up in your head, exercising forces you to get out of your head. It also boosts your mood, and can give you that time and space to have realisations, calm down, get over it, and just learn to accept. I feel it also creates a better relationship with yourself, because you’re doing something that’s going to improve you and make you feel better, and this can take the edge off the anxiety, because at least you’re doing something productive and good for you - as anxiety is usually steeped in the scarcity mindset, and that we’re not enough. Exercise is also a hormertic stressor, literally, enabling our body to better deal with daily stressors, and anxiety and stress go hand in hand, so this can also aid in the reduction of anxiety. In his book “Spark” John J Ratey dives deep into the benefits of exercise for mental health, a killer read for anyone interested.  

 

And then, what are you putting into your body? Are you fuelling yourself with earth grown nutrients, rich in antioxidants and protective polyphenols, or are you eating processed, nerve excitatory, nutrient-lacking food? This makes a huge difference, I can’t even tell you. Choosing to nourish your body ensure you have the tools to make GABA, our calming neurotransmitter, it ensures you’re able to create serotonin, it enables your microbiome to be thriving will beneficial bacterial families, as studies show the direct link between gut bacteria and anxiety.

L-Theanine the precursor to GABA is an amino acid, and is rich in green tea and matcha.

Magnesium is also another EPIC mineral to help with anxiety and promote relaxation, mag rich foods include cacao, spinach and all the dark leafy greens, all your nuts and seeds (activated is best though), all your cruciferous veggies (broccoli, cabbage, cauli, brussel sprouts etc), legumes, and fish.

B6 rich foods are also really important, we usually get adequate B6 from our diets if we’re eating real foods, but B6 rich foods include: avocado, spinach, sweet potato, chickpeas and tuna/salmon and eggs.

 

Consuming processed and glutamate rich foods, such as foods with MSG (flavourings), slow cooked meats and foods, release glutamate that is a nerve excitatory and can aggregate anxiety because were so over stimulated. Are we consuming lots of caffeine? This also has anxiety antagonising effects. Caffeine is nerve-excitatory, and releases cortisol, adrenaline and noradrenaline, hence why we get that hype feeling. When these hormones are released, it’s the same ones and feelings we get when we’re in our sympathetic nervous system too much, our fight or flight response, and this also happens when we experience anxiety. So if you are anxious, swap out your coffee for either matcha, green tea or medicinal mushrooms, or roasted dandelion root.

Are we drinking and taking drugs? That’s going to fuck with our neural chemistry and liver’s ability to detoxify and excrete nerve-damaging metabolites?

 

Are we getting optimal sleep? Sleep deprivation and insomnia is one sure as hell way to make yourself anxious. Because the cellular metabolism toxic by products get cleaned up when we sleep in our brain and nervous system, and when they build up, that also causes nerve excitation and opens the door to anxiety.

 

Also, when we’re eating shitty food, we’re disrupting our microbiome. And we have the vagus nerve, which connects our gut and our brain and is a communication route FROM the gut TO the brain. So when we’re consuming inflammatory foods – processed, refined, white, packaged, fast food, sugar latened, artificial colours and flavours. This all creates dis-ease and attributes to anxiety, because our bodies in an inflammatory state, our bacteria aren’t favourable, and this inflammation also occurs in the brain and creates brain fog and cognitive shit. In his book “Grain Brain” Dr David Perlmutter discusses this direct correlation.


It’s also important to remember – we’re all different. We all metabolise caffeine and foods differently, we all manage our time differently, we have different strengths and weaknesses, and just because someone you know is g with downing 2 coffees a day and is productive af and works well under pressure, doesn’t mean you “should” be also. Honour and respect who you are and do what works for you boo boo. There is no one size fits all when it comes to “humaning”.


Some tips for managing anxiety:

 

-       Move your body.

-       Do you.

-       Learn what works for you.

-       Optimise sleep.

-     Meditate, journal, creative outlets.

-       Be present.

- BREATHE. If you start to feel anxious, Aubrey Marcus says 6 deep breaths will help reset your nervous system

-       Carve out self-serving time to fill up your cup.

-       Eat real food and reduce the processed yucks.

-       Heal your gut and micro biome.

-       Supplement with magnesium, activated B vitamins/ B6, L-Theanine/GABA, and adaptogenic herbs such as Lion’s Mane, Reishi Mushroom, Withania, Kava, Passionflower, Valerian.

I also got you guys 10% off all of Teelixir’s adaptogens, use the code: themillennialnutritionist at checkout

ONE LOVE xxx

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Nutrition as the First Step to Getting Woke.

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Even saying “getting woke” implies it is a thing we can achieve, when that then divides being with not being, and the entire Tao and journey to enlightenment is removing doing and consciously being. So, I kinda slipped myself up there, but hey, it got your attention which is what currency is nowadays, so now that you’re intrigued about getting woke, I can come through with the goods and my thoughts on how what you eat, is a powerful and fundamental first step that you can take control of every day, to literally, enable you to live a richer, more fulfilled purpose driven life.

 

A diet just means what we eat. It’s just been tainted by marketing and the nutrition world to have a negative connotation. So remove that idea. a diet isn’t minimal calories, its literally just what you’re eating.

 

We eat erryday. So every day, we have the opportunity to create new diet habits and routines, that on multiple levels can enable us to become a higher version of ourselves.


 On one hand, we have the self-love approach to eating whole real foods. When we start choosing what’s best for us, for our vessels, for your bodies, brains, muscles, hair, skin, nails, etc, it creates a pattern in us, where we now also, besides nutrition start to look for other ways to improve ourselves. I don’t even like saying improve, because it again, suggests we’re insufficient in the present moment, which is not at all what I align with, but at the same time, improvement is what we aspire to as humans I feel. Like we always are on the hunt to be better, to go another level up, to go deeper (in a non dirty way haha), to push ourselves outside our comfort zones, so lets stick with improve for now, and know that just based on where you’re at now, there’s another level you’re able to get too, with just a few daily decisions.


 Okay, so back to it, when we start choosing to eat and consume real whole foods, that are full of nutrients, and start to value and question what we put in our bodies, we start looking for other ways to get ourselves to a new level. Whether that’s moving our bodies, working on sleep, managing our stress, helping others, dabbling in our interests, pursuing our goals, reading bout health and life etc. And this starts to accumulate and then you’re now doing things for you - that are in your best interest, you’re looking out for yourself, putting yourself first, prioritising your wellbeing and that’s powerful.

Because when we’re full, when our cup is full, it starts to overflow and we’re able to serve and help those around us and be in a true being of service, which is what aligns us with the universe and the environment and life and we feel a greater understanding and sense of purpose and human experience.


And then we have another aspect, when we’re eating nutritious good whole real foods, and limiting the processed, refined, shit food we’re reducing inflammation, getting rid of brain fog, reducing digestion and gut issues, improving sleep, getting our libido back online, we’re moving better, talking better, we’re upgrading our tissues, organs and cells, because we now have the micronutrients and polyphenols that our bodies requires to make the best possible body. And this is where it gets super awesome. Because you notice, you not only feel, but see and experience a shift in your being and body, you’re seeing your new habits play out and how it’s benefiting yourself. You’re decreasing the inflammation, the dis-ease states, the imbalances and enabling your body to get back to its functioning state of balance. And like, I think its crazy that just a few tweaks of what and how you’re eating, can legit make such a powerful shift in your wellbeing.

 

Like, even just as 1 example, 90% of your serotonin aka happy hormone is made in your gut, soooooo eating real good foods and optimising our gut health = more happiness hormones = more happy feels for you!!!

 

And like, everything our bodies need we’re meant to get from food / our body will make it on its own, so when we’re giving our bodies the tools it needs to build the most bomb house, that’s what it will do.


 And then, another aspect is the environmental goodness impact, because processed and refined and shitty foods use a fuck load of resources, like water, power, fossil fuels which hurt and damage our earth, and ya know WE ONLY GET ONE.

 

So protecting and using our money to vote, vote for the type of world we want is how we’re able to construct and make true change in our capitalist free market society. The corporations aren’t going to change based upon moral ethics, we have to force change with what we’re choosing to consume. Because companies have to pivot and meet customer demands otherwise they’re losing profits. Same goes with consuming real wholefoods, more real wholefoods, will enable the prices to go down, because instead of governments funding and subsidising meat and dairy and corn and soy and all the other shit they subsidise and fuck the farmers over with if they want to survive, we’re able to ensure farmers can grow nutrient dense foods, and ensure a greater percentage of the population is able to have access to healthy real foods, instead of processed snack fast foods as a reliance for their meals.


 And then I feel, this all starts to compound, and its almost a manufactured idea that when we start to eat good, we start to exercise, coz they go together like B1 & B2. And a few AWESOME facts about exercise;

 

-       It increases BDNF, NGF, endorphin release thus improving mental health and helping to fight depression and anxiety

-       Improves cognition, blood flow and arterial health

-       Moves lymph (what exists within our brains and bodies) improving and aiding detoxification

-       Improves energy production, hormones and metabolism

-       Improves focus, memory and cognitive function

-       Is a beneficial hormetic stress, enabling us to be more resilient

-       Improves insulin and Leptin sensitivity (aiding in weight loss and not getting diabetes/Alzheimer’s)

 

So even stacking these two, (along with getting optimal sleep and managing stress through journaling, meditating, yoga, activities etc.) which you will naturally fall into because its all complimentary and “makes sense” with your now habits and lifestyle.


 I feel when we start deciding, breaking the unconscious patterns that eating is, and make more conscious effort and decisions to choose what’s ideal for us, our wellbeing, longevity and planet, something just flips in the brain, like new neural pathways are forged and you just start to evolve into a more conscious, aware, doper person.


We’ve talked about what we eat, now, how we eat is just as important.

 

Are we sitting down to eat, being mindful, being conscious of what we’re eating, or are we scrolling on our phones, just shovelling food in our mouths, with a few chews and washing it down with some liquids. Are we walking, driving, and eating? Wondering why you’ve got digestion issues? That’s defs gonna contribute to it.

 

In order to digest and properly assimilate our nutrients, we need to be chilling and ready to eat. We need to be paying attention, chewing our food, actually taking the time to assimilate our food, make it into chime and swallow it, or if eating is a chore for you, fast. Don’t eat. And eat when you want to and are intrinsically hungry. Don’t eat because you’re bored, because you’re not even conscious then, if you were, you wouldn’t be eating because your bodies not hungry, your mind is and you’re wanting a distraction or a bit of mouth pleasure, which we’re biologically slaves too. So how we eat is just as important.


Slow down, chew, chill out, eating is a space, a time, an activity so treat it like one. Not only will you have a new found appreciation but also you’re giving yourself and your brain a break, from distractions, from social media, from work, and just taking time to do you also. to nourish you, re-fuel, perk you up, (as food shouldn’t cause you to be foggy, lethargic or sleepy post).


So these are my thoughts, on how I feel nutrition is a very doable first step to changing your paradigm and way of being. Choose to eat nutrient dense, earth grown wholefoods, that help fight inflammation, help to make your nerves, muscles, skin, bones, EVERYTHING, help the planet, help your mindstate, help to improve your energy and vitality, like I dunno, to me its like why would you not even want to try, to see what’s on the other side, when you stick with something for long enough it pays off.

One love aka TMN  

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The Power of Trauma

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Amongst the waves of personal development and striving to be your best self, I feel exploring our shadows and choosing to see our trauma, as an asset is a part of this.

 

I also feel that, as a disclaimer, like all my writings and episodes, I am just one opinion, one perspective, and for me, honouring my soul and expressing my thoughts and experiences is how I feel I can serve and help millennials live at a higher level. And so, what I’m saying in this blog may be of little value and you may dismiss me and say “you have no idea” and that’s fine, I don’t. I’m just speaking from my experience and trying to beam a little idea into you in the endeavour of helping you aka I’m not offended if you tell me to fuck off haha.

 

We tend to want to ignore the negatives, ignore the shadows, think our way into happiness. When, as much as its scary, its about showing up, with all your shit, good and bad, and being like “cool, so this is me” and just being who you are. Just as amazing moments make our lives, so do the dark, hard moments in our lives.

 

We all experience trauma on varying levels, whether it was this one time you fell over in front of everyone in primary school or whether you were abused in relationships, it’s all still trauma. One persons trauma is not superior or inferior to another’s, because in the body, in the emotional body, and in the psyche it’s all the same – trauma.

 

Trauma’s defined as “a deeply distressing or disturbing experience”.


In the brain, trauma triggers the stress response – because it is a stress, and thus, we experience the cascade of a stress response throughout the body.  

 

The key areas of the brain that are stimulated by trauma and stress are

 

1.     The Amygdala

2.     The Hippocampus

3.     The Pre-Frontal Cortex

 


 

Studies show that trauma can create “lasting changes” in these brain areas, essentially carving out a neural pathway that is imbedded into us, and can be triggered and tapped into at any moment via a thought, memory, association, and is accompanied by emotion.

 

Each time we revisit or are reminded of the trauma, BAM, the neurons fire, we experience the biological stress of the trauma all over again and thus, put ourselves into a stress state – fight of flight, cortisol and adrenaline are released, shutting down our immune system and impacting our gut health, energy, vitality and wellbeing (it’s ALL connected).

 

We talk so much about stress because it is such a key player in the game of life. If we want to be thriving millennials, we need to learn to manage our stressors and choose our stressors (hormetic stressors such as cold showers, polyphenols and exercise).

 

Trauma sees an over-active amygdala – located in the most primitive part of our brain, and a decrease in activity in our pre-frontal cortex, the ‘newest’ part of the brain developed, involved with decision making, rationale, problem solving, etc. And influences the hippocampus which is involved in involuntary movements, such as breathing, digestion and hormone signalling.

 

Trauma impacts these key three systems. And being a human is crazy, because we can prod this response, when we think. When we revisit a memory, or we re-experience a trigger (such as an anniversary, a scent, an image etc) that is associated with the trauma that’s not been acknowledged, we are flooded with the outcome of this neural pattern.


So how can we help to heal and release these patterns and pain?

 

We gotta honour it. Not bury it. Bring it to the surface, let it be seen, give it light – because in the light is how we’re able to work through and embrace the trauma and pain. It’s the yin tang symbol is so epic. There’s the light with the circle of darkness, and the darkness with the circle of light, each need the other to be fully hole – it gives us perspective and the full spectrum that is being a human being.

 

-       We can’t see light without dark and vice versa –

 

So rather than ignoring or trying to think our way out of trauma and the pain, emotions and wounds it’s beared for us. We flip it.

 

We put on our stoic cape and realise its happened FOR us, not TO us. It is an obstacle in this game of life that was destined for us. It’s part of our story, it doesn’t define our story, but it’s a chapter in our life book.

 

I know for me, I always thought it was “weird” that I truly feel my Mums death was the best thing that ever happened for me. Like probably definitely an unconscious coping mechanism that I just put in place, and yes it hurts, and yes its shitty sometimes, but on the other end of the spectrum, my god was it a blessing. It enabled the space for me to grow and be who I am and the trauma helped to build me. It gave me a greater perspective, it made me resilient, it made me go inside and find my identity, and all these are fucking powerful attributes and skills to obtain in the game of life. It makes us a warrior. It makes us able to reach the next level.

 

I feel trauma gives a taste of darkness, so that we’re able to hold the light and appreciate it so much more. And I feel perspective is a fundamental key of living a bomb ass life, and the best part - we’re able to train our mind to see an alternative perspective.

 

It’s cultivating a growth mindset, that it’s “not this happened and that’s it” it’s “this happened and…” look for the opportunity to shift and build something from a shit situation.


This bleeds into the victim mentality, in that when trauma occurs, we sometimes go into a default mode of victimisation and blame. It’s us trying to make sense of a situation, and thus, if we’re not mindful and curious, we see the trauma as happening to us, and we’re out of control. We didn’t ask for it, we didn’t want it, we had no choice, and thus, we label ourselves a victim and this is how we show up in the world.

 

When we’re living through our victim self deprecating stories, we look for or create ways to affirm this, and this manifests into all aspects of our lives, particularly relationships – work, friends, family, lovers, whatever, we look for how to continue this story of self, and thus, continue living out the same patterns, unaware of the continuance of the trauma and how it lives out in our present lives.

 

We may also just have passively consumed victimisation, based upon how we were treated, and just don’t know any different. It may not have been “an event” but a time period. And it’s so embedded into our knowing, that we’ve normalised it, and just expect and thus, look for, life to reaffirm our normalcy and familiar surroundings and experiences.

 

We create a limiting belief that stems from being a victim. It becomes part of our identity and in order to continue living, as our ego and identity are intrinsically lovers, we look for situations to re-affirm our identity, because we hate change. The ego doesn’t want you to evolve, because that means letting go and killing a part of ourselves and our ego likes where he’s at. And it’s not until we step outside of the unconscious patterns we live in, that we see, what’s potentially going on inside, that’s keeping us in these patterns of pain, fear, loss, and sadness.

 

To dive deeper into how to transmute and give light to our trauma, there’s somatic healing a type of psychotherapy that infuses holistic healing and encompasses the mind and body as one.

“Soma” also means living body (also the technical word for a biological human cell haha)

Because when we revisit traumatic memories, we evoke an emotional and thus, physical response, and so, tuning into where the energy and pain is coming from, gives us the ability to release the energy and pain – because we’re creating awareness around it. And when we become aware - we become conscious, we then bring ourselves and the trauma into the present where we’re able to acknowledge and explore and create space between it being “part of us” and “being part of us?” If that makes sense. Like when we create awareness, we create space, we’re able to look at it from a different perspective, one that is not us, but a distant us. We’re not identified or attached to the trauma, we can see it from a distance, taste and feel it, but it’s not inside of us, unconscious and without our awareness.

 

And then utilising bodily practices, such as breathing techniques, meditation, yoga, dance, movement, teamed with expressive acts such as talking, journaling, And that’s just ONE example of some powerful healing shit right thurrrrrr.

 

So to conclude,

 

How does your trauma build you as a person, how does it strengthen your soul, how does it give you perspective, how does your darkness enable the light to seep through.

One love xxxxx

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Further epic resources:

 

The Obstacle is the Way - Ryan Holiday

Mindset - Carol Dweck

Extreme Ownership – Jocko Willink

Claim Your Power – Mastin Kipp

A New Earth – Eckart Tolle

 

Aubrey Marcus Podcast episode #169 w/ Erick Godsey

Tom Bilyeu – Impact Theory

Sabrina Riccio – The Sovereign Society Podcast  


Bremmer, D 2006, ‘Traumatic stress: effects on the brain’, Dialogues Clin Neurosci, vol. 8, no. 4, pp: 445-461, retrieved 18th September 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181836/

The Expectation Epidemic

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Ahhhh expectations.

 

A familiar friend (or foe really) to all of us.

 

Lately I’ve been pondering on how expectations cripple us.

As millennial’s we’ve grown up with the subconscious and materialistic ideologies that we tend to get what we want. And this has engrained a pattern of expecting into us.

 

We expect fast wi-fi, we expect to get payed on payday, we expect the lights to go on, the water to be hot, and so much more. Because, it’s what we’re accustomed too. It’s our every day. It’s our norm.

 

Which is fine. Coz 2018 is dope. But its when our expectations seep on over into our romantic relationships, that the negatives and frictions can start to seep in.


I grew up reading and consuming fantasy. Anything magical, I was OBSESSED. I loved all the fairy-tales and heroic journeys, where the leading lady wasn’t ever disappointed by the prince and vice versa. It just was. It was effortless, their love was destined and fate had it locked in. And these ideals became engrained in my subconscious and heart.

 

And I stacked this with societal ideals, of the “ideal” and “perfect” couple, girl, boy, relationship, #goals, and voila, our expectations are firmly cemented in us. And then we get our first boyfriend / girlfriend, our first crush, first love, and we have all these expectations and romantic ideas and they’re usually shattered.

 

They’re not giving us lots of attention, not texting us back fast, not commenting love heart emojis on our posts, not suggesting what we want them to suggest, not wanting to go and do what we want to do, they don’t like what we like, they don’t show up how you want and need them to show up, they don’t communicate the way you communicate, they don’t love how you love, and you’re like…. consistently disappointed.

 

And this hurts.

 

“Life hurts when the mind is full of attachments” – Yung Pueblo.

 

Because we’re attached to an idea of what a partner or whatever you want to call them, is like. And this is all a figure of our imagination.

 

We’ve made it all up. We created these expectations, and now project them onto another soul and expect them to meet them. Because “that’s what we want”. And whenever we want something, it’s stemming from our ego.

 

And that’s what gets hurt. our ego. When our boo doesn’t come through with the expected goods, we feel hurt. We feel disappointed, confused, let down, and what creeps in, doubt.

 

Doubt creeps in. That we deserve better. That it shouldn’t be like this (all of this is the ego also). And we entertain these thoughts, and create such anxiety and energy around, a make belief scenario that isn’t real.

 

Our expectations aren’t real. Are they? We live them out in our minds, imagine the outcome or situation, and then attach a feeling and belief that will occur, and PEOW, we’re like “yep, this is what will happen”.

 

What, just because you thought it would? Can we see how insane this seems. Just because we think it, doesn’t mean it is so.

 

And I feel, where the biggest disconnect is, is that, when we expect something from someone, not only is it just a void to shield us from an inadequacy of our selves, but it shy’s away from the person being their true selves.

 

We miss the entire concept of love when we do this.

 

We’re trying to control them. Trying to get them to fit our mould of what the ideal partner is, we’re not honouring their journey, their evolution, we’re trying to train them to meet our cookie cutter mould of what the ideal partner looks like. We’re not truly experiencing or loving them. We’re putting them at the starting line and saying, “go, run, jump” if you make it to the finish line, you’re rewarded. If you stumble over the hurdles, I’m disappointed, and you lose time and points.

 

And that’s fucked.


 When we place expectations on others, like I said, it’s also to cover up some inadequate part of ourselves, that we need the other person to fill – so we feel fulfilled. Because when people meet our expectations, what happens? We get that dopamine hit, that wave that reassures us we’ve made the right choice, with the right partner, we’re on our “way” to where we want to be. We’re getting everything together, everything’s controlled and the way you want it to go – which, truth bomb, is not how life works.

 

You’re filling a void. Because you, yourself, is not whole. You’re searching for tests to see if this person can fill your gaps, mesh into one person. And with romantic relationships particularly, we need to be a whole soul. And then we combine our whole soul, with another whole soul, and we have a soul rocking time.

 

I feel this also really nicely meshes into how, women, we’ve grown up with this power position, in the back lash of the patriarchal society. Our men are raised to be submissive and mouldable – to be the man we want them to be, because we call the shots. Power of the pussy. But this entire establishment is fucked. Just because we’ve got pussy power, doesn’t mean we need to belittle our men to our ideals of attractiveness and mateship. We shouldn’t try to “train” our men to be our idea and expectation of what that encompasses, we need to let them be their own sovereign selves, and we too, be our own wild selves.


So how do we stop fucking ourselves with expectations?

 

Tune in. Become aware of the expectations you’re placing on your partner (and in life in general, in any type of outcome).

Why even? Like what are these expectations achieving? What’s the void you’re trying to fill by conjuring up these imaginary outcomes?

Is it stemming from feeling like you’re not enough? That it’s disrespectful? Where does this righteousness come from then? Why is your ego expressed in this way? What are you afraid of? 

 

“On my darkest days, just tell me I deserve to be here and that I’m a good person” – Danielle La Porte

 

Then communicate. Communication is the foundation of relationships and love. We need to speak more, express more, bear our vulnerabilities, be open, show up, be present and speak our truths. And create an environment where both individuals can express themselves, and agree upon the actions to take to suffice both parties. E.g, you don’t want your partner to do something, explain. Explain why. And then come to an agreed decision on how to play it out in the future, like take action. Don’t just marinate in your disappointment and hurt ego.  

 

And, as a never ending endeavour of our lives, doing things for ourselves, loving ourselves, showing up for ourselves, so that we’re able to stand in our essence and love our partners for who they are, and support them, whilst they support you on this rollercoaster of life.  

 

As soon as we place expectations on a future event, not only do we call up anxiety, but we also wander from the present – which is all we have, and can actually control.

ONE LOVE xxxxx

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Allergies? Hay fever? Histamines!

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Allergies? It's probably definitely to do with Histamine.

 

I don’t know how many times we all hear “balance is everything”. And as much as I’m a 0 or 100 gal, my nutritionist side is like “chick, balance IS everything”. And this is no truer than with histamine build up.

 

 

 

Having a build up of histamine can manifest as – allergies, headaches, hives, asthma, flushing, dizziness, increased heart rate, anxiety, cramps, sinusitis, fatigue and swelling.

 

Sound familiar?


So lets rewind real quick.

 

Histamine is an amine that occurs from the break down of proteins and the amino acid histidine.

 

Amines have vaso- and psycho-active features, and in general, are broken down from amino acids and produce neurotransmitters, such as adrenaline, noradrenaline, serotonin and dopamine.

 

We release and produce histamine in 2 key ways –

Endogenously, from our bodies own break down of amino acids and from our white blood cells (basophils and mast cells) and

Exogenously – from our gut bacteria.


Histamine is contained within our mast cells and basophils – 2 key white blood cells, involved in our immune response. So when we’re exposed to allergens (as such), mast cells and basophils are called into action and release histamine, inflammatory markers and both contain compounds that prevent blood clotting. This reaction sees the flushing, sinusitis, itching, headaches, dizziness, and the other symptoms associated with allergies and a humoral immune response.


Our gut bacteria are able to synthesise enzymes (e.g histidine decarboxylase) that break down specific amino acids, such as histadine, into histamine. The fact that our gut bacteria have the ability to create enzymes that break down our amino acids, reallllyyyy conveys the importance of taking care of our gut and its role in a sustainable, long term solution to solving the problem of histamine intolerances and allergic response.

 

- We also know that leaky gut and GI permeability / inflammation is directly a cause of allergies, hayfever and histamine build up. So healing out gut is a high priority.

- SIBO (small intestinal bacterial overgrowth) is also a contributor to histamine overload.

- DAO deficiency – DAO is an enzyme that breaks down histamine. DAO is blocked by tannins in coffee & tea (black and green!)

- Further, anti-inflammatory and anti-histamine medications ALSO contribute to the build up of histamine, in their negative feedback loop (essentially our body is super smart and knows when there’s an external compound in us, and so thinks “oh, anti-histamines are here, I’ll down grade my own”.


What to do:

 

1.     Decrease high histamine foods

-       All animal products (meat, processed meats, eggs, seafood, condiments e.g fish sauce,

-       Fermented foods!!! (too much of a good thing can be unbeneficial – kombuchas, yoghurts, tempeh, soy sauce, tamari, krauts, cheese, ACV, sauces/dressings, pea protein)

-       Vinegars inc. ACV (apple cider vinegar & dressings)

-       Citrus fruits (inc. pineapples, papayas, strawberries and kiwi)

-       Dried fruits

-       Tomatoes

-       Avocado

-       Banana’s

-       Walnuts, peanuts, cashews

 

2.     Decrease DAO blocking beverages - coffee, green tea, black tea

 

3.     Heal the gut – check out our blog on that one and what to get and how to go about (essentially, cut out inflammatory, processed, refined foods and oils, eat whole foods, bye bye dairy and gluten, add in a gut healing powder, probiotic supplement, manage stress & sleep).

4.     Take natural anti-histamines – Chaga mushroom, Quercetin, Bromelain, Vitamin C and Stinging Nettle tea.

Teelixir produce Chaga & Nettle, get your 10% off at checkout with the code; themillennialnutritionist

5.     You can also opt. to take a DAO supplement


Acting on these 5 key action points, will see your balance of histamine build up and degradation restoring to normalcy, relieving you of the severity of allergies and histamine symptoms.

 

One love, xxx 

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Martin, S.M, Brachero, S & E.G Vilar 2016, ‘Histamine intolerance & dietary management: a complete review’, Allergol Immunopath (Madrid), vol. 44, no. 5, pp. 475-483, doi: 10.1016/j.aller.2016.04.015.

 

 

Maintz, L & Novak N 2007, ‘Hiatamine and histamine intolerance’, Am J Clin Nutr, vol. 85, no. 5, pp. 1185-1196, retreieved 3rd Septmeber 2018, https://www.ncbi.nlm.nih.gov/pubmed/17490952

 

Myer, A (M.D.) 2013, ‘Everything You Need To Know About Histamine Intolerance’, MindBodyGreen, retrieved 3rd Septmeber 2018, https://www.mindbodygreen.com/0-11175/everything-you-need-to-know-about-histamine-intolerance.html

 

 

How Hormones Influence our Thoughts and Emotions

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In previous episodes and blogs we’ve gone through what each of our hormones are (link), but I did this in a very biomedical model type way – in that I kinda of just said “this does this”.

 

But in this episode I want to explore what types of influence our hormones have on our mental wellbeing.

Our mental wellbeing is a system that’s definitely getting some more discussion around it, with meditation, yoga, consciousness, awareness, the power of thoughts and so much more seeping into our every day dialogue and what we see on the gram. I feel, to be honest, talking about our mindset, emotions and mental wellbeing is becoming more “trending” than the physical, because for so long, it was soooo much just about our physical wellbeing and body, rather than what’s going on upstairs that’s enabling or inhibiting the physical body.

 

A lot of us either blame our / women’s hormones for our actions. And we take this submissive position and just “accept” that’s the way we “are”. We essentially outsource our emotions and mindbeing (mind+wellbeing) to that of our hormones, but without actually considering that maybe our mood swings, depressive dips, anxiety and mental fatigue… actually is because of our hormones, and that maybe something’s out of whack?

I feel the majority of us, feel like we’re going crazy or we go through periods of depression, anxiety, irritability, restlessness, and don’t put two and two together, that hey, maybe its not actually “you” and maybe you’re hormones are influencing you much more than you think.

So rather than just blaming and playing societies bitch in adhering to the “norm” lets step outside and have a look at what and why our hormones could be contributing to our mindbeing.


As an opening note, there are A LOT of factors that influence our brain chemistry and mood. Diet, movement, sleep, stress, inflammation, relationships, behaviour, mindset, toxins, travel, life changes etc. Our hormones are just one factor that contribute and influence our brain state, but I feel they pull a hefty factor, and when our diet, movement, sleep and stress aren’t optimal – that throws our hormones off balance, which in turn, altogether and separately influence our mood and thought processes and feels.


So like everything, there’s not just one magic silver bullet to fix your mood. Everything plays a part, so optimising your sleep, eats, stress management and movement, as the core building blocks, then we can tap into our hormones once they’ve got the additional support from these pillars down packed.


The key hormones we’re going to be exploring today in regards to their impact on mood are;

 

our sex hormones - testosterone – our main androgen and estrogen – estradiol E and our thyroid hormones

All of our hormones work optimally when they’re in homeostasis (balance), and naturally fluctuate throughout our days. It’s when they get thrown too far either way that we can experience depressive states, mood imbalances, anxiety, decreased cognition and memory and motivation. (reference links).


Within our brain, there is an abundance of hormone receptors. And we can think of our hormones being either bound to SHBG (sex hormone binding globulin) a protein that packs up our hormones and pops them in his backpack and they’re unavailable for use. Or they’re free floating around our blood stream, being sexy single hormones binding to receptors and working their magic. 

The 4 neurotransmitter pathways in the brain & the clusters of hormone receptors.

The 4 neurotransmitter pathways in the brain & the clusters of hormone receptors.

So within our brain there’s heaps of hormone receptors existing within key areas that are part of our 4 main neurotransmitter pathways – Glutamate, GABA, Serotonin and Dopamine.

 

Glutamate is our main excitatory and stimulating neurotransmitter.

GABA is our main calming and inhibitory neurotransmitter

Serotonin is involved in regulating mood, appetite, memory and emotion

Dopamine is involved in reward, pleasure, attention, motivation and learning

 

All of these 4 key NT pathways play a role and contribute to our biological mood, and the fact that we have hormone receptors within these pathways connects further how our hormones interplay with and contributes to our emotional mindbeing.


HORMONES

 

It’s interesting how throughout the evidence, acute exposure to our hormones is BENEFICIAL, which is what is naturally meant to occur across the menstrual cycle, it’s only when long term exposure (due to the pill, steroids, xenoestrogens and an inability to detoxify our hormones) that the negative cascades on our mental health occur.

Because across the board, E, P and T are beneficial to our mindbeing. It’s only when they’re out of whack that we experience mood imbalances. And because these are commonplace, we accept them as “the way it is”.


For women, with PMS that’s because your hormones are unbalanced, you being a moody emotional bitch isn’t “healthy and normal”. So don’t think that’s just “how it is” because you can take action to turn down the heat on them pre-menstrual feels.

For men, if your mood and libido are mellow at best, and you’re a millennial don’t immediately accept you’re having a period in time, look at your hormones and lifestyle and take action to have roaring healthy hormones.


ESTROGEN

Estradiol or E2 is our strongest estrogen and is what’s circulating in our blood stream.

Estrogen is awesome, it builds and preserves our bones, fortifies collagen in our skin, regulates cholesterol, increases BDNF (brain derives neurotrophic factor 1), improves our cognition and mood, and increases serotonin uptake in our brains.

 

Estrogen is actually naturally an anti-depressant.

 

It naturally peaks during week 2 & 4 of a regular menstrual cycle, and ladies, you may notice during these times that you’re thinking clearer, your moods naturally pepped and you have more energy. (if estrogens in balance).

And we can see this play out on another level – when women come off the pill, post-preganancy and menopause – because there’s all of a sudden a drop in estrogen, they experience states of depression and weird emotional rollercoasters.

So low estrogen’s associated with depressive states and mood imbalances.


So what happens when we have too much estradiol in our bodies?

An excess of estrogen decrease GABA, which makes sense as estrogen is involved in concentration and learning. Yet, when we lean too far the other way, and consistently decrease GABA pathways because of excess estrogen, we can become anxious, wired, over-think, be indecisive.

 

What causes excess estrogen?

-       the pill

-       slow phase 2 liver detoxification

-       poor diet

-       lack of movement

-       genetics

-       exposure to excess plastics and toxins


Progesterone

 

Unline estrogen, P increases GABA pathways and is more sedative than stimulating. For girlies, this makes sense around our cycle, as we tend to feel lazy during week 3 (our period is week 1).

Progesterone decreases PMS and mood imbalances, and in a study, we see progesterone increase post SSRI treatment – showing that progesterone is involved in the production and regulation of serotonin.

When we experience mood imbalances as women, it’s usually that PMS that is happening pre-bleed, when both P & E are flat.

This also occurs when our parents hit menopause, and when girls come off the pill - hormones are flatlining, and so is your mindbeing. So be mindful of your mum and the women in your life because they’re mood and state might not even be in their control.


Also, ladies, who are on the pill – know the pill tricks your body into thinking you’re pregnant. That’s why your hairs thicker, nails grow faster, your appetite is larger, and with this comes an influx of hormones and thus, greater spikes and dips, so you experience a greater range of emotions. When we come off the pill, all this stops. We flatline. Just like in PPD (post partum depression).


So its important, that when choosing to come off the pill / IN GENERAL TO HELP BALANCE YOUR ENDOCRINE (HORMONE) SYSTEM we utilise:

 

Herbs such as White Peony, Dong Quai and Black Cohosh, there’s also Vitex (Chaste tree) to regulate our cycle.

(as well as the epic list just further down)


Testosterone

 

Same with E & P, an imbalance of T is associated with depression. Both when there’s an increase in exogenous testosterone, boosting levels, via SARMS and steroids, and when there’s a decrease in testosterone via detoxification inadequacies / toxin exposure and OTT aromatisation.

 

Aromasiation is the natural bodily process in which the body synthesises estrogen (E2) from testosterone. And like everything, when this process becomes too overactive, that testosterone is more rapidly converted intro estrogens, and this can present itself in more estrogen dominant body types in males (hips, man boobs, bigger thighs etc), and can impact mood and emotions.

 

What might cause low testosterone in boys?

 

-       xenoestrogens, such as plastics (don’t heat your food in plastics)

-       anabolic steroids

-       aromatisation

-       chronic poor sleep

-       stress

-       low thyroid

-       shit diet – overly processed

-       heavy metals

-       alcohol consumption (this is a MAJOR driver of aromatisation).

 

By working on these factors and the list above to balance our hormones, we’ll be decreasing SHBG and freeing up more testosterone, enabling its functions.


Thyroid

Having an underachieve thyroid (hypothyroidism) is linked to depression, and also interacts with our sex hormones.

Low thyroid is associated with lower testosterone and higher E2. And vice versa, with high levels of E2 decreasing TBG (thyroid binding globulin) making our thyroid less active. 

With our thyroid determining the rate at which we convert and utilise our nutrients into cellular energy, our mood and behaviour can be impacted when under (and over) active.

So optimising our thyroid function via adequate nutrition and movement, stress and sleep habits, along with adequate iodine and selenium will see an increase in LH (luteinising hormone) which in turn, makes our sex hormones. 


So what can we do to help restore hormone homeostasis and some good mind feels:

 

Consume lots of our leafy green and cruciferous veggies to support our liver and phase 2 detoxification – 7-10 handfuls of greens a day.

 

Good healthy fats rich in omega 3’s (walnuts, flax, chia, fatty fish)

 

Vitamin C rich foods to aid in iron absorption and utilisation.

 

Fibre helps to detoxify and remove excess hormones.

 

Zinc rich foods like pumpkin seeds and tahini.

 

Along with consuming adequate protein for amino acids to be able to synthesise our neurotransmitters

 

Magnesium & B vitamins as a stress buffer and for macronutrient utilisation

 

Adaptogens to help restore homeostasis

 

And supporting and loving our microbiome, so we’re able to utilise these nutrients and make enough serotonin.

 

Get good optimal sleep


So if you resonate with any of the symptoms and states we discuss, you can opt to get your hormones tested, either by blood or saliva testing, and then implement the list above and if you need any help, feel free to email or DM me @themillennialnutritionist.

one love hormone home slices, 

xxxx 

Signature Black.png
 

Barth, C, Villiringer, A & Sacher, J 2015, ‘Sex hormones affect neurotransmitters and shape the adult female brain during hormonal transition periods’, Front Neurosc, vol. 9, no. 37, doi:  10.3389/fnins.2015.00037

 

Johnson, JM, Nachtigall, LB & Stern TA 2013, ‘The effect of testosterone levels on mood in men: a review.’, Psychosomatics, vol. 54, no. 6, pp. 509-514, doi: 10.1016/j.psym.2013.06.018.

 

O’Connor, DB, Archer, J & Frederick CW 2004, ‘Effects of Testosterone on Mood, Aggression, and Sexual Behavior in Young Men: A Double-Blind, Placebo-Controlled, Cross-Over Study’, The Journal of Clinical Endocrinology & Metabolism, vol. 89, no.6, pp. 2837–2845, https://doi.org/10.1210/jc.2003-031354

 

Saran et al. 2016, ‘Effect of hypothyroidism on female reproductive hormones’, Indian j Endocrinol Metab, vol. 20, no. 1, pp. 108-113, doi:  10.4103/2230-8210.172245

 

Roselli, C.E, Liu, M & Hum P.D 2009, ‘Brain Aromatization: Classical Roles and New Perspectives’, Semin Reprod Med, vol. 27, no. 3, pp. 207-217, doi:  10.1055/s-0029-1216274

How to Stop Cheating Yourself

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aka creating non-negotiables & healthy habits.

 

I've been consuming ALOT of Andy Frisella (@andyfrisella), Ed Mylett (@edmylett), David Meltzer (@davidmeltzer) and Grant Cardone (@grantcardone)lately, and so this blog was inspired by their content!

 

I truly feel, and like every highly successful person also preaches - that creating non-negotiables (NN) in your life - in regards to your habits and behaviours is key to being a thriving millennial and being an abundant boss badass individual.


Lets define what we’re talking about when we say non-negotiables -

Its behaviours or actions you do, that enable you to be your best self, and thus must not be waivered by any incoming peer pressure or egotistic whispers.

They’re engrained into your core being, that to dishonour your NN would be to dishonour yourself and your journey.


Our brain LOVES momentum, so when we create these NN – whether their actions or thoughts, regardless how small you may think they are or how “easy” your brains secretly like YAAAS, and this starts to compound.

It’s like the saying “you don’t have to see the whole stair case, just the first step” - MLK.

When we start executing and actually honouring our NN, we create and build momentum.

We're building beneficial habits, we’re carving out that time to improve who we are, we're acting like the person we want to be and cultivating confidence in ourselves - which are all positives.


Us humans are innately lazy. We’re lazy creatures. Unless, it’s for a purpose. Then we’re the most vivacious, gung-ho, tenacious creatures, and that’s the underlying core belief you have to cement – your non-negotiable are for a purpose. Whether its getting up at 6 every morning and going for a run, or training at the gym 5 days a week, or if you meditate every morning, if you drink 2L of water a day, if you don’t answer emails until a certain time, if you read 1 chapter before bed, if you have family dinner once a week, if you get your hair done weekly, if you save a certain amount of money each pay, whatever it is that resonates with you, and your higher self and the person you want to be – make that a non-negotiable.

When we envision who we want to be, we need to get deep into it, what does this version of you do? What do you act like, look like, feel like, sound like - and then you do that.

Live out your fantasy version self, and attach emotions to it.

And when we do this, we begin weave these actions into our NN, and as the brain likes what’s familiar, it begins to look for cues and stimuli (subconscious or conscious) that are familiar, and it becomes a habit. These habits become subconscious and automatic – freeing up energy and ‘space’ to focus energy on other things.


With all the stimulus’ flying at us constantly, creating effective habits is the most effective way to ensure you’re able to not only become the person you want to be, but also flex the self-restraint muscles to follow through, even when you don’t want to - building resiliency and strength, both mentally, physically and emotionally.

Creating NN’s in our lives is actually, also, quite simply, honouring ourselves. It’s respecting yourself (past, present and future) to know that it’s important. It also helps us to recognise and over-come the self-sabotage loops we build and experience.


We also live out inhibiting habits, which too are usually baked into our subconscious. So by consciously, bringing your behaviours into your attention.

When we start to recognise our self-sabotaging tendencies throughout our days, we can dive into them, unwravel them and discover where they came from, why they’re there, what lesson or purpose do they serve, and then continue to deconstruct them and replace them with our aligning NN, literally building yourself up and diving deeper on that self-discovery adventure.

Further, when we’re faced with judgement and peer pressure from external forces, such as our friends, family, loved ones, co-workers, partners, society, celebrity culture, whoever it is, we’re forced to stand in our own. We’re forced to be brave, be vulnerable, be strong and “brave the wilderness”. Everything Brene Brown brilliantly shares in her work. And when we’re able to be brave, be vulnerable and be strong, we not only deepen our relationships and connections, we also stay true to who we are, and we learn to brave the wilderness in all our glory. We deepen our sense of self, and that - is powerful.


But, as the great entrepreneurs of our generation cement - execution is everything. If you’re not actually doing it, not seeing through your NN, then you’re cheating yourself. And when you don’t stay true to yourself or what you say you’re going to do, then you’re just disappointing yourself and disappointment as the emotion, fucking sucks.

We all know how shit disappointment feels, especially when you disappoint yourself. Like you KNOW you could’ve done better, and start the coulda, shoulda, woulda – and replay scenarios in your head acting out different variables, causing us to have anxiety and regrets.

Instead of this familiar disappointment routine, what we need to be doing in these situations, is take away a key lesson and learning, and then adopt that, make it part of your make up, and then the next time use that as a fuel source, use that disappointment and emotion to propel you to act, to execute, to see out what you said you were going to.

We get that dopamine and serotonin wave, and we feel awesome. And we’re wired to seek out actions and behaviours that enable us to have this surge and release of endorphins and feel good neurotransmitters. And this is how patterns and habits emerge – because there is a pay off, an outcome that is biologically and emotionally rewarding.

And this all sounds good and actionable, until it happens. Until you’re faced with a situation or person/s who threaten to challenge this. And it could even be yourself - you know that inner voice that tells you to snooze the alarm, blow it off, reassure yourself you don’t need to do it. And this sneaky self-sabotage is something we need to be aware of, and fuck it off, and replace it because it too is a pattern - Don’t snuggle back into bed, don’t reassure yourself (as nothing is guaranteed) you’ll do it later, and don’t lie to yourself in that you don’t need to do it.

Because whatever this is, it’s beneficial to you, that’s why you’re aspiring to do it, so why would you try to pretend otherwise? #extrafacts


So, start creating non-negotiables in your life.

When internal and external forces rise in an attempt to test your strength and your NN, stand strong. Build that resilience and sense of self. Not only will you be grateful for it, the future you will be too and your mission will be too, because it’s enabling you to grow at each step and stand true in your essence and purpose and serve the world the way your soul intended you too.

It’s also just super freeing and liberating, that sense of sovereignty, knowing nothing can break or disturb these behaviours, they are yours, sacred, they honour you, you don’t have to experience the anxiety or indecision, or regret, or disappointment that comes along when we fumble and don’t honour our non-negotiables, which is a lovely way to live.

the end

xxx eliza aka TMN aka i love making things into acronyms 

How to Improve Your Digestion

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how do we know if we’re not digesting food optimally?

how do we know if we have low stomach acid? or too much stomach acid?

if we have a lazy gut? if we have malabsorption issues?

 

and if we’re experiencing any of these upper digestive issues? why? and how do we heal and overcome it?


so, our digestive juices begin before we even put anything in our mouth. as soon as we’ve put something into our bodies, hundreds of enzymatic chain reactions start happening - adjusting pH balance, releasing digestive juices, pumping blood towards out digestive organs and so many more subconscious processes, it’s honestly fascinating how we transform food into our very own cells and DNA.

 

our stomach is acidic, it’s full of HCL, and sits around 1-2 on the pH scale (taking you back to year 10 chemistry), and that’s exactly how we want it.

our stomach can be though of as a big giant pot, and our food is in it, getting cooked and broken apart and down into smaller molecules so its able to processed into our small intestine where our nutrients are absorbed, and then our large intestine, where waters reabsorped, vitamins and compounds are made like vitamin K and SCFA (short chain fatty acids)  like butyrate from our microbiome bacteria, and the remainding fibre, dead red blood cells, bacteria and non-digested matter is expelled out, bye bye bye.


we know we’re not digesting properly if we experience acid reflux, heart burn, distended stomachs, fatigue, constipation or looser stools, infrequent stools, excessive gas, bloating.

(and this list of symptoms, also, leads into a vast, vast array of other dis-ease within our body and systems, but i feel the digestive system tends to be the key system that attributes to this, along with the nervous system, for example.) these symptoms are essentially, just a piece of the puzzle and is a way of our body yelling and waking you up to the idea that SOMETHING IS NOT RIGHT.

 
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- we may not be digesting properly because the foods we’re consuming are shit and difficult to break down, because they’re not real foods.

- it may be because we’re stressed, and leaning more into that sympathetic nervous system thus reducing the digestive fire

- we may be drinking too much cool liquids before or during our eating

- you may be consuming too much alkaline foods, which will make our stomach’s pH more alkaline – which isn’t what we want

- we may have too much stomach acid from too much acidic foods

- we might be eating too fast and not chewing our food properly

- lacking key digestive nutrients, such as B’s and zinc

- smoking impairs digestion via relaxing our oesophageal valve.


low stomach acid is predominantly what people actually experience, vs high stomach acid.

 

low stomach acid manifests as

 

-       bloating

-       gas post meals

-       indigestion / heart burn

-       acid reflux

-       diarrhoea / constipation

-       fatigue

-       poor immunity

-       nutrient deficiencies and the symptoms that manifest (clerly, if you’re eating a shit diet, full of processed foods, you’ll be experiencing all of these regardless, so a) FIX WHAT YOU’RE EATING).

 

high stomach acid manifest more as

 

-       burping

-       heart burn (same as low)

-       acid reflux (same as low)


further down (lol) if you’re experiencing intestinal (small intestine and large intestine aka bowel aka colon) digesive issues, they’ll manifest as anything and everthing from IBS like symptoms, nutrient deficiency symptoms like cracked nail beds, mouth ulcers, constipation, diarrhoea, poor energy, poor immune function, fatigue, brain fog, my god it’s anything and everything, hence why eating nourishing foods and restoring your GI tract and gut is FUCKING SO CRUCIAL for being a thriving millennial. if you want to read more about healing your gut, scope our previous blog. 


so what do we do?

 

like i've said, and will continue to say forever, remove the foods that are difficult to digest and that overwhelm your digestive system. these are ones that usually are processed, contain all macronutrients, and alter gastric motility and enzymatic activity,

fuck off your excuses, swap out little thing, step by step, start small and it will build. step outside your comfort zone and try something different, thats how you'll get different results.


also, there's a few simple food combining take aways you can apply to alleviate and help with upper digestion, as well as removing foods you're aware create upset and symptoms. so we conscious, take notes, write in your iPhone, keep track of what you're eating and how it makes you feel.

 simple food combining take aways;

- eat concentrated protein and concentrated carbohydrates away from each other.

protein requires an acidic environment to be digested by enzymes, whereas carbohydrates inc. starchy veg require alkaline environments.

so eating the two together neutralizes the pH and thus deactivates enzymes on both sides, and can slow down digestion, thus causing indigestive issues.

same thing with concentrated fats and concentrated proteins, as fats are digested slower, and lessens the gastric activity, hence how fats keep you fuller for longer.

- protein heavy meals go well with non-starchy veggies

- carbs/starchy veg and veggies together

- fat and non-starchy veg and protein,

non-starchy veggies and all greens go well with anything and everything.

- fruit on its own, as it has a slower digestion due to the fructose content.


undigested food not only can cause and worsen “leaky gut” / intestinal permeability, and particles to be circulating in your blood, which can lead to auto-immune, allergies, intolerances and a chronic inflammatory state,

 

undigested food can also putrefy within the gut, festering not good bacteria and sees toxins getting reabsorbed into the blood stream and your body, which is definitely not optimal and can cause all kinds of dis-ease, inflammation, brain fog, neural issues, and yeah, not good.


So if you’re experiencing upper digestive issues,

slow down.

chew your food.

don’t eat when youre walking or doing something.

avoid liquids with your meals.

food combine effectively.

take away dumb shit like Coke and gum, which will fuck with your digestion 100%

try adding in digestive loving herbs and spices to your meals – ginger, turmeric, cinnamon, cayenne, or digestive products such as digestive enzymes or Swedish bitters, or combinations of digestive herbs (e.g Metagenics Digestex).

try drinking ginger tea before meals

work on  healing your GI tract, look for slippery elm, aloe vera, pectins and gums or GI repairing combinations such as MediHerbs GIT, Bioceuticals Intestamine, Eagles CytoPro Repair.

look at taking probiotics and consuming fermented foods.

eat sitting up, and don’t go lay down post meals, put gravity on your side.

deal with your stressors, employ adaptogens to help, pop in themillennialnutritionist at Teelixir’s checkout to get 10% off your adaptogen babes

ensure you’re eating adequate nutrients so you’re able to create digestive juices and enzymes and utilise the food you’re consuming, and of course, eat awesome real foods that your body recognises and knows what to do.

the end.

one love, eliza aka TMN aka digestive goddess 5000

Why Millennials are Suffering from Low Sex Drive


So lets talk about libido. 

 

Even I’m confused that this is even a topic I have to talk about. But, the more I started asking people about it, the more I realised it’s a thing. boys and girl, millennial’s, us, in our 20’s and 30’s, experience phases of low or no sex drive.

And I’m not talking about not being in the mood every now and then, I’m talking about how because of our lifestyle and our behaviours, we’re not down.



We’re too tired. We’re disconnected. We’re not communicating. We’re stressed. We’re busy. We’re unhappy.

 

Sometimes it’s biological - medications are impacting our sex drive, the pill is impacting our sex drive, taking drugs and drinking is impacting our sex drive, not enough sleep’s impacting our sex drive, poor diet’s impacting our sex drive, non-optimal detox pathways are impacting our sex drive.

 

Other times, it’s emotional and psychological. Stress is impacting our sex drive, our wellbeing’s impacting our sex drive, our mental health’s impacting our sex drive, our self-love’s impacting our sex drive, our relationships impacting our sex drive, our work’s impacting our sex drive, over-thinking impacts our sex drive.

 

Other times, it’s spiritual. We’re not feeling loved, connected, supported, protected, so that communication between sex drive and our physical body are disconnected. And we’re just not down for it.

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Our sex drive is often referred to the “canary in the coal mine” analolgy. It’s the first thing to go when we’re out of balance, both mentally and physically.

 

So, let’s start with stress.

 

Stress puts our body into fight or flight mode – into our sympathetic nervous system.

We’re freeing up glucose, our heart rate increases, our blood vessels constrict, and we’re alert. We’re tense. We’re in survival mode. And guess what. Pretend (or intentional) baby making and lusty great sex, isn’t high on your bodies priorities when it thinks there’s a threat around.

Our reproductive system goes offline. Semen is metabolically expensive. Our bloods going to our vital organs, not our reproductive ones. Like we’re not thinking about sex.


I feel it’s also important to add a note that some of us, are just more primal and sexually driven, others aren’t. This blog and episode just aims to address underlying reasons for why, you’ve noticed a decrease or dead sex drive.


And a lot of us are chronically stressed. We’re stressed for all sorts of external and internal reasons. Some we can’t really control, like junk light, environmental pollutants, metallic by-products, and others, we kinda can - by making lifestyle and mindset moves to decrease it’s sapping control it has over us.

We’re talking about movement – both physically and emotionally (e.g training vs journaling), magnesium supplementation / baths, float pods, removing the stress, strengthening our mindset to be able to step away from the stress and remove its power it has over us, like living in abundance, embracing challenges, manifesting, affirmations, all that awesome “woo woo” shit.

 
 

Next, being physically unhealthy, will reduce our sex drive. Being over weight, obese and insulin resistant lowers testosterone in both men and women, reducing sex drive.

 

Exercise boosts not only testosterone in both men and women, but also improves circulation, decreases stress, releases endorphins and thus, increases libido

 

Not eating enough plant foods rich in vitamins and minerals means our synthesis of hormones and neurotransmitters are compromised. Both of which we require to get us in the mood.

 

Junk light, like blue light from our Iphones decreases the amount of luteinising hormone that’s produces, and luteinising hormone primes our ovaries and testes to make sex hormones.

 

So reducing exposure to junk light and blue light, wamring up our environments with warmer coloured globes, and f.lux-ing our laptops and phones.

 

Shit sleep also decreases our sex drive. Because again, sex hormones are produced during sleep. So is human growth hormone.

Also not getting enough sunlight to regulate our wake-sleep cycle, negatively impacts our bodies homeostasis and can lead to additional imbalance and low grade chronic inflammation.


Anti-depressants (such as SSRI’s) and anxiety medications (e.g Benzodiazepins) also lower our sex drive. They interrupt our neurotransmitter balance and this can impact our desire to get it on.

 

Weight loss and low fat diets – not enough nutrients and good fats to synthesise our sex hormones, also lower our sex drive. Again, because we’re in more of a sympathetic stress mode, and our body knows we don’t have enough nutrients to make epic babies, so libido dips.

 

Birth control, in all forms, plays with our hormones and when we cycle off it, destroys our sex drive, and our hormones and can leave us with a desert and zero drive.

 

Same goes for SARMs (selective androgen receptor modulators) and cycles of steroids, whether required medically to reduce inflammation or for da gains.

 

Smoking decreases blood flow, which can dull feeling things down there. Yikes.

 

Having our body, physically unaligned, due to movement patterns also impacts our sex drive. With all our nerves connected to not only our peripheral limbs, but also our brain and mind.

 

Self-esteem, body confidence and body language, can also decrease our sex drive.

 

Feeling disconnected decreases our sex drive (maybe more so girls than men, because of how we’re wired), but feeling distant from our partner/s can reduce our sexual desire

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To finish off this episode, a few reasons why we should care about our libido and why sex is awesome for our health (if you need a reason haha).

 

Sex has a healing ability I feel. Energetically. It’s just freeing and releases a tonne of feel-good endorphins and hormones its hard not to love it, so this can boost our mood, mental state and strengthen feelings of connection and love.

 

Sex has the ability to lower blood pressure, reduce inflammation, boosts our immune system, is also exercise and I don’t feel I need to even explain how beneficial movement is, can actually reduce and blunt pain?!

 


 

Easy additions to boost libido,

 

Besides getting to the root cause of the blockage (all pun’s intended), like if you’re stressed, lets work on strengthening and supporting your adrenals – I love adaptogenic herbs such as Withania and Rhodiola, -  medicinal mushrooms like Reishi, nutrients to support the adrenals and nervous system, such as magnesium and B6,

 

Adding in hormone boosting / balancing / libido giving adaptogens such as; Cordyceps mushrooms, Maca powder, Shilajit, Pine Pollen, Nettle Root, (get your 10% off Teelixiri’s adaptogens using themillennialnutritionist code YAY)

 

Vasodilators, such as beetroot and cacao.

 

If it’s more emotional, dive in, explore why you’re feeling those feels. And communicate with your sexual partner/s if there’s something you feel isn’t happening. Whether its intimacy, after-care, etc. 

 

The end xxxxx

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Your Skin is a Mouth

Your skin is a mouth.

Sounds weird, but its true. 


We’ve grown up marketed to buy face and body products with alcohol based everything, artificial scents, flavours and colours, and they’re stripping away not only our natural oils, but also adhering our first line of defence against the outside world.

 

Over 80% of what you put on your skin, gets absorbed.

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And if they're filled with toxins, chemicals and other synthetic random ingredients, that are potentially harmful. And we're absorbing them, accumulating them, and that means it’s flying through our blood, and our detoxification systems have to figure out what the fuck it is and break it down and remove it.

These ingredients can get stored in our adipose tissue, coz our bodies like I DUNNO WHAT TO DO WITH YOU, UMMM GO IN HERE, HIDE! And so it lives.

It also puts additional pressure on our kidneys, liver and gut, to detox out.

And i'm talking about body products, fake tan, face cleansers, toners, masks, moisturisers, scrubs, make up, hair products, nail polishes and chemicals, lube ingredients and yeah.

But, it’s not about throwing the baby out with the bath water and being like WELL FUCK ELIZA WHAT DO YOU WANT ME TO DO, NOT WEAR MAKE UP?!? MY HAIR SMELL LIKE A SWAMP? HUH?

And I’m like nah yo, lets just swap out some bad stuff for some better stuff to just decrease the toxic load you’re exposed too.

 

And lets go through potential aggregators that are causing you to suffer from skin conditions, stubborn fat, allergies, anxiety, inflammation, poor sleep, are sensitive to light/smells/etc, dry skin, overly oily skin, it might be because of what you’re putting on (as well as what youre eating of course).

 

Like wear your KKW beauty products, looks flawless, but hey, maybe instead of washing yourself with some Dove bodywash that smells like vanilla rainbow goodness or OTT masculine smells, you opt for Dr. Bronner body wash and smell like a heavenly version of you (dw they have diff flavours haha). BALANCE ya’ll.


 

FACE

Moisturisers, cleaners, masks, toners, serums, anti-ageing stuff etc etc.

 

Firstly, why do you need these products?

Like are you using them because they give you a result, or are you just using them because you think you have to?

Secondly, if they give you a result. Why is your skin not okay? (check our blog for more info?)

Thirdly, have you ever thought that maybe the products your putting on your face may actually be harming you and aggravating relying on such products? Because our bodies are adaptive machines, and we’re also creatures of habit.

If you’ve got oily skin, and using products that help strip out the oil and “balance” the pH, why is your skin oily? Lets address the base issue and work our way to the top.

Fourthly, do you know what you’re putting on your face? Do you know whats inside your face products? Do they have names like “hydroxyl” end in “onol’s” and other odd ingredients? 

 

With your skin absorbing pretty much all of what you’re putting on it, if you wouldn’t eat it, why pop it on your skin?

 


And we’re usually using these products daily, which means every day, when our pores are open from the warm water, we attack it with chemicals, alcohols, and parabens - increasing our toxic load - which causes additional stress on the body, additional inflammation, disrupts our hormones, adding extra layers of work for our body to do, decreasing our ability to be and feel our best, because it’s constantly side tracked dealing with these constant threats.

 

But it ain’t all bad. Like I said, its about balancing our toxic load, and swapping out what we can and are open too.


We live in such a great time, we’ve gone backwards to go forwards in our approach to beauty and skin care. Natural, food-based, real ingredient face products are cool again.

 

There’s plenty of awesome brands out there, play around and see what works for you. Check out Flora & Fauna’s website, and the array of awesome natural skin care they have, I’m not wanting to make blanket recommendations for brands, because everyone’s skin is different, so one product or brand, may not suit your skin, but will someone elses. It’s all very individual.

You can even create and play with making your own products if you’re feeling it. And remove the harmful ingredients that exist in these products, like masks are the most easiest to do, and a lot of these ingredients you may even have hanging out in your cupboard, a quick google search will open you up the wonderful opportunities of customised body product making. 


BODY

 

Same same but different. Our skin is our biggest organ. It’s living, breathing, protecting you. Each day, when we wash and moisturise, we’re either exposing our body to poisons, or we’re helping it to heal and protect us.

 

Just because certain things and brands are normal, doesn’t mean they’re good for you.

The artificial colours and scents, go into your body.

And your body thinks you’re under attack, and will produce a reaction.

Some of us experience being itchyness, redness, inflammation, dry skin, stinging, some of us experience nothing at all. It just passes through our dermal layer and into the blood stream it goes.

Others of us experience allergies, auto-immune, hormone imbalances, mood swings, and fuck knows what else because our generations are the ultimate guiniea pig. No one knows what happens when humans are exposed to so many toxins for prolonged periods of time.


Again, there’s again heaps of options out there, natural oil based products or even just using coconut oil on its own is awesome. Again, everyone is different and you might find coconut oil is too heavy,

So here’s a list of oils and what a few of their functions are depending on your needs:

 

Coconut oil – anti-microbial, anti-bacterial,

Jojoba oil – good for both oily, dry and sensitive skins, light oil, helps with inflamed skin and acne prone skin (also good during breakouts)

Argan oil – deeply moisturising (very dry skin), damaged skin,

Sweet Almond –nourishing and light

Avocado oil – contains vitamin D, good for sensitive and PMS’ skin times,

Rosehip oil – good for scarring, wrinkles and pigmentation, very moisturising and regenerating

Sea Buckthorn – regenerating especially for sunburn / sun damaged skin

 

Jump on over to Flora & Fauna https://www.floraandfauna.com.au/#  

and scope their MASSIVE range of natural products, and then if you have any questions, feel free to hit me up


Deodorant 

Another one, that I feel a lot of us are waking up to, or are just ignorant. A lot of mainstream and “normal” deodorants are packed full of toxins, metals, and other Frankenstein ingredients that disrupt the microbiome that exists under our arms.

 

Just like our gut, our underarms (and mouth) are all microbiomes, teaming with microorganisms that work to keep us in balance. When we apply these harmful alcohol and toxins, its like anti-biotics, we’re bombing our natural flora. Ever noticed that you smell different when you eat something not so good for you or have a big weekend? You’re detoxing.

 

Our smell is our pheromones, and our pheromones is our DNA encoded into a scent, so we’re able to sniff out a suitable mate. Hence why your partner always smells so good even if they smell haha.

 

Also, crazzzzzyyy fun fact side note, the pill changes what scents us women find attractive in regards to pheromone, and when we come off the pill, our pheromone smelling preferences switch back to what they naturally are.

And there’s legit research and studies showing that couples break up, divorces happen because you’re not attracted to that person or how they smell anymore. Because the pill pumps us full of hormones and makes our body think we’re pregnant – hence why it improves skin, we wanna eat more, don’t bleed and are less moody. We’re pretend pregnant yo. And when we come off the pill, because we realise ITS FUCKED, we’re back to being our true self, except now we’re fucked because we have a hormonal hurricane we need to re-balances.

ANYWAYSS, back to the point haha


Our skin always manifests what’s going on inside.

 

I understand we want results now. We don’t want to work. We don’t want to wait. We want it now. And usually now = chemicals and drugs and parabens. And they’ll give you results now, which can boost your confidence, and like go for it.

 

But once your now is here, work backwards.

 

Don’t rely on chemical laden products to give you what you’re wanting.

Use the time that the immediate result has given you, to buy natural products, eat better, move more and sleep better.

Because I aint gonna ask you to give that space up which is good for your mental health, but I am going to make you question why you need these products.

Lets identify and deal with what’s actually going on. You can’t cheat. Your body will fuck you up and it’ll manifest in how you look.  The end xxx

 

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Winters, L 2017, 'Everything You Need To Know About Face Oils, Explained", Mind Body Green blog, https://www.mindbodygreen.com/articles/the-best-face-oil-for-your-skin-type

The Power of Sleep

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We try to pretend sleep isn’t a vital part of our function as humans. But just as breathing is required for survival, so too is sleep.

 

The more we uncover how to optimise our lives – our physical, mental, emotional and psychological selves - sleep, time and time again, is the absolute fundamental foundation we need to tune into, respect and improve in order to feel and be our best self.


We bio-hack, take nootropics, drink caffeine, take prescription drugs – both ones that make us more alert and ones that knock us into sleep, we down pre-workouts, teas, herbs, nutraceuticals, supplements, the list is endless of the amount of shit we do to try to get to sleep and have the energy to get through the days. Yet, despite all the research, self-exploration and hacks - real, unadulterated sleep is the MVP.

 

We’re wired and tired, stressed, anxious, we suffer insomnia, we don’t dream, don’t even enter that non-REM, deep sleep, we don’t give our brains the opportunity to clean themselves up, consolidate our memories, repair neural networks, enter the subconscious, brain dump the days external stimuli.

 

We don’t get to power down and recharge and relax.

And it’s showing.

It’s showing through how we communicate, how we go about our day, our mood, how we feel, how we interact, how we make decisions, how we spend our time, how we’re able to perform and experience the days. It impacts everything. The quality of our sleep is something us millennia’s need to wake the fuck up to it’s importance.

Pun intended.


We’ve grown up and exist in a society where burn out, partying all night, defying our circadian rhythms (sleep & wake patterns) are the norm and accepted. 

Blue light’s beaming at us all the time, we stare at our phones before we go to sleep, unable to fall asleep because we’ve pushed back our melatonin production. We’ve got outside light seeping through our windows, we’ve got the days and the next days to-do’s / has happeneds’ replaying in our minds.


But what we need to do, is pay sleep the respect and importance it deserves. We’re not night owls. We’re not nocturnal animals. We try to be, we pretend we are, we label ourselves as that – yet you probably feel like shit most days.

You’re tried, lethargic, brain fogged, moody, depressive, I’ve been this person, I know the days where I don’t get optimal sleep cycles I am that the next day. I feel fucked up. And all I’ve done is had a shit sleep. Yet it fucks my whole day up, and now we’re accruing “sleep debt”. And it fucking blows my mind to think that many of us live like this. Day in and day out. And wonder why we’re not healthy. Not energetic, not feeling dope. And we’re young as fuck. We’re meant to have vitality and feel amazing and awesome, and instead we’re throwing money at supplements and pills to try to hack ourselves out of these feels.


So step 1 is prioritising sleep.


 Wanting to lose weight?

Sleep deprivation is linked to cravings, as our brain sees a reduction in glucose uptake when we’re tired, and our willpower can’t overpower biology. Brain scans showing sleep deprived individuals to have more activity in their amygdala – our primitive fear response area in the brain, and we know when we’re tired our pre-frontal cortex goes offline.

And this equates to choosing to eat sugary, processed food, which in turn, fuels the unstable, unfavourable cycle of bad eating and bad lifestyle / sleeping habits. We’re always reaching for a “quick sugar fix” when we’re tried, because we’re in a survival mode.

Sleep deprivation also increases your insulin resistance and blood glucose levels, which is a bad thing. And causes obesity, inflammation and type 2 diabetes.

Not only that, but when we’re sleeping optimally, our appetite is regulated. We’re not running uphill against our hunger, with our willpower being tested to the max.

Also, stress fat is a thing. And it’s sitting on us, usually around our tummy, and we find it hard to move. Optimising sleep means re-regulating our cortisol pattern, and if you don’t know what cortisol is, stop living under a reality TV rock and go find out (I explain it here). Decreasing our chronic exposure of cortisol, will reduce the inflammatory effect, enabling us to be less stressed and able to shift the weight.

So, getting that good sleep will help us to make better choices and not feel bad about it the next day, and help decrease stress fat.  

Shawn Stevenson’s podcast “The Model Health Podcast” explores how sleep is the #1 factor to losing weight, and keeping it off. With its link to hormones, gut health and overall wellbeing, it may be the key handbreak that’s holding you back from getting the results you deserve.


Want to gain muscle?

Data from the journal of Brain Research found that sleep depravation reduced testosterone production in men, because testosterone is produced at night time. Also my theory why morning sex is so bomb haha.

And with testosterone being VERY helpful for building lean muscle and just looking good naked, makes sense to optimise it.   

Our body releases growth hormone during sleep, so when we’re sleeping adequately, we’re able to recover better. And thus we’re able to improve, adapt, mend our muscle fibres, and go in the next day and push even more, go further, go faster, hit positions you couldn’t previously and have better performance.

PS what do growing babies do lots of? Sleep. Coz we grow in our sleep.


Wanting to have more sex? (the answers always yes)

 Lack of sleep leads to a lowered libido in both men and women, probably due to the fact that testosterones lowered, we’re tired, in survival mode, stressed (probably why we’re not sleeping, in any form).

And if you didn’t know the benefits of having sex, then I’ll have to do an episode on it. COZ THERE’S SO MANY ITS SO GOOD.

Sleep deprivation is also linked to infertility, in both men and women. So to be fertile turtles for when we wanna pop out babies, sleeps important. And sleep and sex are like PB and a spoon. They go together so perfectly.


Wanting to have better skin and decrease ageing?

 Most of us have probably heard of telomeres? They’re essentially like the plastic ends of your shoelaces that stop them from unwravelling. But for our DNA. Shorter telomeres are associated with ageing. And guess what triggers accelerated loss of our telomere lengths? LACK OF SLEEP.

Your mum wasn’t lying about getting your beauty sleep. Sleep, along with diet, movement and decreasing stressors, can reverse telomere shortening and help preserve our juicy DNA.


Wanting to improve your mood?

We all know serotonin’s predominantly made in our gut, but guess what triggers the production of serotonin - is the amount of sunlight you get (along with diet and movements). When we get exposed to the early morning sun, serotonin is triggered to be produced via light receptors in our eyes, which sends a message to our pineal gland. And this not only makes us feel better, but also helps to regulate our sleep / wake cycle (circadian rhythm), and gets us into an optimal pattern of wakefulness and sleep.

Serotonin = contentment and relaxation.

And serotonin converts into melatonin – our sleep hormone (which blue light also blocks).

Sleep interferes with our dopamine levels, and dopamine = motivation & alertness.

Poor sleep and insomnia are also directly linked to anxiety and depression. Sleep yourself into mental wellness.


 Wanting to make better decisions?

Being sleep deprived actually sees a reduction in glucose uptake (12-14%) by the pre-frontal cortex and parietal lobe, both of which are in contro of making decisions, social control, ideas, and determining the difference between what’s right and wrong. This sees willpower and decision making abilities deteriorate.

A study shows that individuals who were sleep deprived took 14% longer to complete a tasks and made 20% more errors, when completing the same task after a good nights sleep.

Being sleep deprived depresses our brain function.

When we don’t get enough sleep, our brain cells irreversibly die. Meaning we’re not able to make connections, lose attention span, memory abilities,

Sleep almost doubles our ability to recall and remember previously recalled information and reorganises and strengthens connections between neurons.

We need sleep to make better decisions, have a stronger willpower and be able to ake judgement calls that will launch us forward, not backwards.


Wanting to have more energy?

 To be able to create more cellular, emotional and mental energy we need to recharge our batteries. Individuals who tend to have more energy, tend to look after themselves more, fuel themselves with better nutrients, have better lifestyle practices and ensure adequate sleep for optimal functioning. Sleep like a champion. Numerous GOAT’s praise sleep as an integral part of their performance, like Tom Brady, Kevin Durant, Usain Bolt and LeBron and Federer sleep for 12 hours a night. Sheesh.


Wanting to recover quicker?

 With HGH releasing when we’re asleep and the majority of our repair occurring when we’re resting, whether we’re wanting to recover from a night out, a gym session or a bug, sleeping is the secret sauce for that.

When energy isn’t used up doing digestion, taking in external stimulus, processing information, etc etc, it becomes available to clean up our body and repair what needs to be. Sleep better, feel better.


 Wanting to diminish brain fog?

 Brain fog occurs not only from eating refined carbs and sugars consistently, but also from a lack of sleep.

When we sleep, we mop up the toxins that can cause inflammation in the brain, along with the cellular by products that decrease our neuronal firing and circuitry. We all know how shit we cognitively feel when we haven’t gotten enough sleep. Its like you can’t think properly, cant speak properly, lose sentances, can’t focus, you’re like a big marshmellow. And that’s not optimal.


Wanting to not be fatigued and run down?

 Bodily and mental fatigue is usually a result of a wear down of our adrenals, our Jing’s leaking and we can end up with chronic fatigue or fibromyalgia at the extreme. To paraphrase my fave, Brene Brown, in a culture that celebrates exhaustion, it takes courage to say yes to rest. It’s seen as lazy. Yet, I feel like the sleep revolution that’s brewing and has somewhat arrived, is shining light on the key importance of rest, recovery and play as key pillars to our health. So, cop the opinions of those who don’t understand the importance of sleep and do you boo boo.

I’d rather be called a little bitch and wake up feeling fresh af, ready to kill the day, than fatigued, tired and “just wanting to get through the day”. Coz that feel and behaviour accumulates and becomes your life. And to those of who reading this who ain’t woke, GET WOKE. Don’t be one of those “same shit different day” “I wish it was 5 already” people. FUCKING CHANGE YA LIFE.

 


Wanting to save money?

 Go to sleep haha. Don’t be sucked in by excellent marketing schemes selling you the newest super charged coffee alternative / mix / pre workout / whatever the fuck you need to get you up and a human throughout the day. This also includes supplements, on the opposite end of the spectrum, like phenibut, 5-HTP, and sleep formulas and herbs like kava and valerian. Why aren’t you sleeping? Lets address that. Sleep is natural, it comes naturally to us and the reasons for having interrupted or non-existent sleep is what you need be throwing your money at to address. Not a bandaid solution.


Wanting to not live for the weekend, holidays and sleep in’s?

 Sleep debt. Turns out it’s a thing. We rack up sleep debt each shitty night of sleep we have, and contrary to popular belief, you don’t get it back by sleeping in on the weekend. Once its gone, its gone. All we can do is set ourselves up to be sleeping winners for the next night.

Side note, having a sleep routine is the good shit. So aim to go to sleep and wake up at the same time each night, including weekends.


Wanting to not be a zombie until that caffeine hit?

I ain’t on no pedastool preaching, I’m fucking in the trenches with ya’ll. I LOVE COFFEE. I love how it tastes, I love how it smells, how it makes me feel, all of it. It’s so damn rich in antioxidants and polyphenols and yeah. I definitely, go through phases we’re I’m like “fuck me I need coffee”. I also go through phases where I don’t need it, at all, and just drink it because it tastes delicious and I love it.

I feel like we want to be the PT 2 of that story. Being PT1 is going to happen and come, but if we spend more time optimising sleep and being on the PT2, I feel we’ll be better people J


 Wanting to detox and move wastes out the body?

 This is a biggie. Our body makes so much endogenous (internal) toxins and wastes as by products of every day living. We team that with the exogenous toxins we face, pollution, plastics, additives, ingredients in cosmetics, shampoos, moisturisers, lubes, nail polishs, hair waxes, sprays, etc etc. And all that adds to our toxic load. When our toxic load is too overwhelming for our detoxification system, aka our liver, kidneys, skin and gut we suffer.

Sleep is a peak time for detoxification. We’re able to move things through the body, break down toxins and eliminate them or store them. Especially in our brains as I’ve talked about. So sleeping helps us to detox, hence why we get up in the morning and always need to pee or poop. Bye bye toxins.  


 Want to decrease the chances of developing Alzheimers, dementia or cancer?

Our glymphatic system (which runs through our brain) works when we sleep to clean up cellular and metabolic wastes, which are outputs of every day cognitive activities. When we don’t get enough good sleep, these wastes build up.

Our glymphatic system is 10x more active when we’re asleep then when we’re awake. When we sleep, our brain cells shrink, enabling the (my favourite word) cerebrospinal fluid, to flow through and clean up toxic wastes.

With toxic build up being directly linked and associated with Alzheimers disease, sleeping can prevent developing such a horrible disease, and prevent us from losing our memories.

A lack of sleep’s been shown to change the expression of our genes that turn on inflammation. These changes were shown to happen just after 1 week of not getting enough sleep. Even though we’re a few decades off even have to consider Alzheimers, brain degeneration occurs even when we’re young. And the brain cells we kill, cant regenerate. And tech may evolve and biotech to build them, or something awesome and crazy we’ll discover or make to grow new ones, but until then, prevention is the best medicine.


Want to not get sick all the time?

What’s the one thing we’re compelled to do by our bodies when we’re sick? REST. We stay in bed. We sleep, nap, chill. That’s how we heal. That’s how we fight, and reboot our system. Bed is medicine. It’s like a computer, when it has a bug, we hold down those buttons and reset it. Give it a few seconds to rest and regather itself and then off we go. Our bodies are similar.

For those millennials who have a compromised immune system, meaning you’re always feeling under the weather, sniffles, get the flu/cold every year, we need to strengthen your immune system. And as much as I am a huge supporter and fan of immune boosting herbs, foods and vitamins, sleep is the foundation. No amount of zinc or vitamin C can do what sleep can do for our immune system.

Sleepiness is a symptom of sickness for a reason. Like our bodies smarter than we are. Codral isn’t the answer. Sleep is. Fuck work off and go home and rest.


Want to be more creative?

Sleeping and dreaming helps us to connect to our subconscious, and escape our real life world for a few hours. Which is awesome. And magical. And fun. Dreams and lucid dreaming in particular, have the power to change our lives, receive guidance, answers, give us ideas, stir up feelings and encourage us to take action in the conscious world. Enriching the human experience even further.


Want to have better ideas and better execution?

 Sleep is a time of intense neurological activity, its not dead space or a time of nothing. Although, that is part of its power, like meditation, the conscious mind gets to go on cruise control and not be in charge.

What better than to prepare yourself for a presentation or event, or exam or whatever, than by visualising it and playing it out in your head? I know before me exams or if I have a talk, before I go to sleep, I just run over things in my mind, and end up falling asleep, and then magically through the conscious /subconscious link, I wake up and go into it and like those ideas / lines / answers are so visibly in my mind, I can easily just access them and live them into fruition.


Our brain cells have created the entire world as we know it. So we need to take care of them.

Implementing sleep optimising principles and actions are important for us millennials because we’re fucked. We’ve got junk and blue light always beaming at us, we’ve got toxins and environmental pollutants inescapeable, we’ve eaten inflammatory shit foods for the past 20 years that have hurt us, we’re insomniacs and I’m like um hello can we celebrate sleep and make it cool and sexy?

Sleeps a natural state we’ve evolved to need, and for good fucking reason. So get off your high horse, of “no sleep” and realise all you’re doing is decreasing your efficiency and legendary-ness.

We need to change the way we see sleep, rather than a burden or an obstacle of something we need to hack, see it as a treat. And learn to love and look forward to sleep. Congratulate yourself for crawling into bed and giving yourself the sleep you NEED to be your best.

 

Whether that’s 4 sleep cycles a night (a sleep cycle = 90 minutes, so that’s 6 hours) or if you feel and be your best at 5-6 sleep cycles (7.5-9 hours).

If you’re wanting to shift your sleep cycle, whether extending or decreasing, do it in 30 min increments. Extend or decrease by 30 minutes for a few nights, then another 30 etc etc, until you’re at the space you want to be.

 

Super charging and optimising our sleep starts with personal sustainability. We’re the only ones who are able to put in place action to optimise our sleep.

 


Stevenson, S 2016, Sleep Smarter, 1st ed, Rodale Books, Pennsylvania.

Huffington, A 2017, The Sleep Revolution, Penguin Random House. 

Huffington Post 2014, "These famous athletes rely on sleep for peak performance", https://www.huffingtonpost.com.au/entry/these-famous-athletes-rely-on-sleep_n_5659345#gallery/359368/1

BCAA's and Muscle Growth

 

BCAA vs collagen, and BCAA's won. So here we are

 

So, I’m going to assume that 93% of us have heard of BCAA’s (branched chain amino acids) or at least have seen some IG honey sexily shaking and sipping coloured water during their workouts, with a perfect placed product and branded shaker in prime position.

 

And a part of me feels a lot of this push for BCAA’s is fabricated and saturated with marketing and white noise, hustling us to drink these powders and reap the benefits of being an Adonis and Cleopatra (I couldn’t think of a female equivalent). HOWEVER, besides my inner consumer critic, they definitely do have an epic place in helping to repair muscle fibres, and thus, aid in recovery and growth.

 

Amino acids are what make up our protein (there’s 21). So every time we consume protein in our diets, we’re assimilating these amino acids into our “amino acid” pool, in which our body pulls from when required to build EVERYTHING in our body. Hence why protein has been the most worshiped macronutrient (until keto came on the scene haha).

 

BUT to give praise to Dr Garth Davis’ Proteinaholic our society has praised this macronutrient and the food industry and food manufacturers have taken massive advantage of this trend and now, for a real example, create things like “mars protein bar”… (just take a minute HOW FUCKING STUPID THAT IS). But we’ve been conditioned to see the word protein and think “more is better” “I always need protein” “I’ll shrink and fade away without protein” “protein means its good for me, its healthy” AND ON AND ON WE GO.

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Essential amino’s are the 9 that we need to consume through our diet, as our millennial bodies are unable to make them - histadine, methionine, phenylalanine, isoleucine, leucine, lysine, threonine, tryptophan, valine.

 

Our enzymes, neurotransmitters, hair, skin, nails, bones, muscles, blood vessel health, immune function, mood, stress buffer all are dependent and require amino acids, so yeah they’re important.


isoleucine, leucine and valine make up the BCAA abbreviation, and are essential for muscle building,

They're oxidised (broken down) within our skeletal muscles (most others are broken down in the liver) - and excess energy expenditure promotes this oxidation. So what this means, is that skeletal muscle maintenance / gains is dependent upon the “fasted losses and fed gains” of protein.


BCAA’s have a particular effective role if we’re dieting down, going through chronic illness’, or are wanting to maximise our efforts and results. They’re able to be utilised by the body and have a “sparing” effect, meaning when in times of sustained calorie deficit (not an intermittent fast), our body will break down muscle stores to free up amino’s to enable us to still function.

On the hierarchy of priorities, having swole muscles is not up there when we’re in a deficit. The body needs fuel, and breaking down your muscle provides that fuel. And if we think of this as a simple math equation,

muscle synthesis > muscle breakdown = gains

when they’re level = plateau

when its inversed, muscle breakdown / gains “lost”.


Leucine is the most beloved of the amino’s and this is due to it’s ability to convert into HMB (beta hydroxyl-methylbutyrate), which initiates protein synthesis, via triggering mTOR (mammalian targeting of rapamycin). Essentially HMB like role calls the other amino’s to create muscle fibres and enables us to repair and build muscle.


I feel it's also valid to add perspective, that when amino's are consumed in excess, our body makes sure we spit them out even faster as to not disrupt homeostasis or cause toxicity (turns out more is not always better), so keep that in mind and sipping on them throughout the day is dumb, and a waste of moolah.

Also, remember  just because something has “added protein” attached to it’s label doesn’t mean its fucking good for ya. Or that you need it? Around 1g/kg a day is PLENTY and optimal for muscle growth (we make around 70g of endogenous protein through cell breakdown and enzymatic . And every thing has varying amounts of protein, like, if you’re interested, track your daily intake and you’ll be surprised at how much protein you tend to just rack up when eating a solid diet.


So BCAA supplements vs whole foods / protein powders. BCAA’s are ready to go, in their most absorbable form, ready to be pumped into your blood stream, around your body and shuttled into skeletal muscle.

Whereas, when we consume whole food protein sources / protein powder, the amino’s come together as a family, usually with fibre and fats if we’re looking at wholefoods, and have a slowed digestion and utilisation rate.

Consuming adequate protein through our diet is epically useful just to be a thriving millennial, and upping up your amino intake post training can improve your performance, recovery and physique (lol at me saying physique) YA BODY. YA BODYYYYYYY. MA MINDS TELLING ME NOOOO, BUT MA BODY, MA BODDYYYY IS TELLING ME YEEEEES.


During high intensity workouts, using BCAA’s pre can work in their availability to be utilised as an immediate fuel source, as they’re converted into glucose and used within the Krebs cycle (year 11 flashback coming at ya). Otherwise, during training sessions to increase rep ranges and sets, or post workout (where i feel they have the most benefit), to be readily uptake by our starved and primed muscles for ideal repair and recovery. 

Also the insulin response helps to shuttle amino’s into the cell faster, and can reduce muscle soreness and DOMS, and help to build muscle, so in this case, it’s not the worst thing ever if your BCAA’s are sweetened.


Saying all this, BCAA’s alone, will not ensure you muscle growth, because leucine, isoleucine and valine are just 3 of 9 essential amino’s that are required to build skeletal muscle, not to mention the micronutrients required to utilise these amino’s (e.g magnesium, calcium, zinc) so if you’re diet is lacking such amino’s, like any puzzle, if you’re missing pieces, you can’t really complete the puzzle.

 

So like all supplements, they do that – supplement a dope diet. So ensuring you’re consuming adequate protein for your daily expenditure and goals is fucking important.


All in all, BCAA’s are awesome, they play an integral role in maximising muscle building.But also remember that not having BCAA’s doesn’t mean you’re not able to make gains, improve strength, or recovery – BCAA’s are just a piece in the puzzle. They indeed do, aid and help in all of these things (which is why they are awesome), but marketers have misled a lot of us millennial’s into thinking we need to be constantly dripping them into our mouths, preventing muscle breakdown at all costs, etc etc. But that ain't the case. Consume them pre, during or after your workouts 

The end. 

 

aka TMN aka BCAA bebe

Shimomura, Y, Murakami, T, Nakai, N, Nagasaki, M, Harris R.A 2004, ‘Exercise Promotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle during Exercise’, The Journal of Nutrition, vol. 134(6), pp. 1583S-1587S, https://doi.org/10.1093/jn/134.6.1583S

 

Norton, L April 17 2018, BCAAs: The Many Benefits Of Branched-Chain Amino Acid Supplements, BodyBuilding.com, retrieved 21 June 2018, <https://www.bodybuilding.com/content/bcaas-the-many-benefits-of-amino-acids.html>

 

Wilkinson, DJ et al. 2013, ‘Effects of leucine and its metabolite β-hydroxy-β-methylbutyrate on human skeletal muscle protein metabolism’, J Physiol, vol 591(11), pp. 2911-2923, doi: 10.1113/jphysiol.2013.253203

 

Lockwood, C 2018, BCAA Bashing: Have The Big Three Of Aminos Been Debunked As Muscle-Builders? BodyBuilding.com, retrieved 21 June 2018, <https://www.bodybuilding.com/content/bcaa-bashing-have-the-big-three-of-aminos-been-debunked-as-muscle-builders.html>

 

Wolfe, R. R 2017, ‘Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?’ Journal of the International Society of Sports Nutrition, 14(1), 30.