The Benefits of Mentorship

The Benefits of Mentorship

Deshaan Johnson is a men’s work coach. His company, Socially Agile, is dedicated to improving and empowering the lives of men. Deshaan has a great YouTube channel by the name Socially Agile where he discusses many topics that are near and dear to me such as the power of presence, being intentional in life, growth, grounding oneself with integrity, and he did a video with Soma Miller about our topic today which is the benefits of mentorship. So go check out Deshaan on YouTube!

http://happyandhealthyover40.com/sad-saga-yes-man/

http://happyandhealthyover40.com/the-sacred-sacrifice-of-fatherhood/

http://happyandhealthyover40.com/natures-healing-power/

Ketosis vs Intermittent Fasting – Which is right for you?

Ketosis vs Intermittent Fasting – Which is right for you?

Ketosis and intermittent fasting – which is right for you? These two dietary philosophies are similar in that both systems focus on insulin, fat, and ketone bodies to lose weight and stay healthy.

Ketosis happens when we eat foods that are low in carbohydrates and higher in fat. These are foods such as eggs, meat, high fat fish like salmon, and non animal products such as olives, avocados, and coconut oil. By keeping your dietary carb intake to about 25 to 35 grams of carbs a day, you will likely start burning stored fat as a primary source of energy. This is called Ketosis.

When you eat foods that are very low in carbohydrates, your body releases less insulin. Less insulin, means less fat storage. It also means less glucose that is available for immediate energy. So you’d better make sure that you’re eating enough healthy fats!

Intermittent Fasting (IF) limits the amount of time that you can eat food, during a given amount of time. It takes much of the benefits of ketosis, without having to follow a ketogenic dietary plan. Fasting does this because while you are not eating, you have less carbohydrate in your blood stream. Less carbs = less insulin.

Some people fast for 36 to 48 hours once a month. Some folks fast on a daily basis from anywhere between 16 to 23 hours. The most common and easily achievable way to start with IF is called 16/8 Intermittent fasting.

it’s reasonable to assume that you can fast for 16 hours. You’re asleep for approx 8 of those hours anyway. The tricky part for most people is when to begin eating. Author Tim Ferris has a version of IF that advocates eating breakfast 30 minutes after waking up. He also advocates for low glycemic load foods consisting of bean or lentils, a small piece of protein, and fiber from something like leafy greens such as mustard greens, or spinach. I love cruciferous vegetables. Broccoli , lentils and eggs is a great meal to break the fast from the night before.

An important point about Ferris’s example, is that we want to set ourselves up for success.If you’re used to eating breakfast and you can manage not eating later in the day then go for this version. I like doing my morning workout routine while I am still fasting. It’s fantastic! Exercise is much easier on an empty stomach, and I feel amazingly clear-headed when I am done. You can eat your protein and fiber afterwards, and have a better sense of how much your body appreciates delicious healthy foods.

Is it all just Hype?

They both work, but which is right for your lifestyle?

In a word – no. It’s not all hype. To be clear, we lose weight by expending more calories than we consume. There’s no denying that fact. You can lose weight simply by counting calories. Many have done it before you, and you can successfully lose weight by doing the exact same thing. However, for everyone who has succeeded this way, thousands more have given up and failed. What I’m saying either, keto or IF is a superior way of meeting your dietary needs and still lose weight.

The calories in – calories out approach alone, is a miserable way to lose weight. You know what I mean. You’re always hungry, and thinking about food. Your energy levels are through the floor because you’re essentially starving yourself. Sometimes, people end up making themselves sick by dieting this way.

Both Keto and IF can give you enough calories, to get you through the day. Insulin makes you hungry. The lack of insulin in your system, keeps hunger at bay. The idea is to take in a few fewer calories a day than you expend. That is the way to sustainable long-term weight loss. Can you take in a few less calories a day with a more conventional diet. Sure. If and Keto just make it a whole lot easier, and you get to eat a lot more nutritionally dense foods too. Delicious!

Common Cause

Ketogenics limit glucose intake and increases fat intake. Consuming under 35 grams of carbohydrate is normally considered enough to put a person in ketosis. Intermittent fasting simply takes advantage of the amount of time that you are not eating to gain some of the benefits of ketosis without having to be obsessed with carb counts and weighing foods, etc. Both systems prevent the storage of fat, mobilize the fat that’s already stored in your body, and they both suppress your appetite quite a bit while you’re reaching for your healthy goals.

Ketosis has been shown to increase GABA in the brain. As you probably know, GABA helps us sleep and reduces anxiousness. Anything good for the brain is good for the nervous system too. Intermittent Fasting gives you increased GABA and other similar benefits, simply because you are not eating for 16 hours a day.

Which should You choose?

If you can manage to stay consistent with the ketogenic system, and you can do it perfectly, so as not to knock yourself out of ketosis, then this is the right call for you. It works well, and it works quickly. You can lose weight with little effort if you do this right.

Ketogenic diets are right for thousands of people who are looking to lose weight, and lower the inflammation in their joints. However keto is not the right call for me. Why you ask?

I choose to eat IF because, it is so much easier to do correctly than keto. With intermittent fasting, all you have to do is not eat for a minimum of 16 hours and you are taking many of the benefits from ketosis, for about 4 to 5 hours daily. That is even if you ate a little too much that day. It’s much easier to sustain than keto because of this reason alone.

Intermittent fasting  gives you a greater variety of foods that you can eat. At the moment, I am eating around 100 grams of net carbs. That’s about 70 grams more than you’ll get on Keto. I don’t see the point of putting myself through such an unforgiving dietary system such as Keto, if I can have similar benefits and still be able to have a beer at a party once in a while.

The truth is, that it is far too easy to fall out of ketosis. A teaspoon of mustard can screw all of your efforts up, if it contains any sugar – which it probably does. an apple could knock you out of ketosis for a couple of days. If you are struggling with high blood pressure, you’d better make sure that you are very careful about the fats and carbs that you are consuming. This is no joke. It is not a quick fix diet to jump on and off from. You can seriously raise your blood pressure overnight if you do.

If you go the IF route, black beans, and garbanzo beans are delicious sources of fiber, and protein. Many fruits such as blackberries, strawberries, and an occasional apple are all on the menu. With keto you’re better off not eating the fruit at all to stay on the safe side.

Another good thing about IF is that it is much cheaper to get a good healthy meal than on keto. Most vegetables are pretty cheap in the markets, even the organic and locally raised produce is cheaper in comparison to lots of meat and fresh fish. It’s also nice to have a sweet potato with my salmon and greens.

So what eating system works best for you? Here are a few other links for you to help you on your journey:

Carefree Meal Plans for Weight Loss and Healthy Families!

Three Nutrients for Improved Brain / Neurological Health and Where to Find Them

Dietary Solutions for Treating Seasonal Depression

Paleo Based Meal Plan – Help Reach Your Healthy Goals

Is Testosterone Replacement Therapy Right For You? Pt 2

Is Testosterone Replacement Therapy Right For You? Pt 2

Last week in In Part 1 in our series on testosterone replacement therapy, we illustrated the benefits and dangers of going on TRT, and the importance of finding a good endocrinologist, Here’s the important stuff to know when you go and see your doctor and what to expect during treatment.

What to do before seeking treatment

Most men tend to ask for hormone treatment before they even know what is actually wrong. These men go to the doctor and demand medication, without exhausting all possibilities before doing so. As I stated in the last article, hormone therapy isn’t a game. The wrong medication or dosage could seriously mess you up. Low T will seem like heaven if your prostate swells up or you start growing breasts. I can not emphasize the importance of taking this seriously and consulting with a competent doctor. Don’t go online and buy products that may or may not even be testosterone, and inject them into your body. That would be madness, but many men do this every single day.

Before you even consider TRT do everything possible to raise your testosterone levels naturally. Here are a few things that can get you started on your journey to healthy hormone levels:

  • Start with your diet. Cut out all junk food and stick with a basic 16/8 hour meal plan 
  • Get plenty of sleep. Seven to eight hours is great, and you’ll feel refreshed
  • If you don’t lift weights, then you should start. Make sure that you have proper instruction and are consistent with your exercise plan.
  • High intensity interval training or HIIT is excellent for raising your T levels naturally. You’ll look and feel like a stud too!
  • Get yourself checked out with your primary doctor to rule out any other potential issues other than low T, as a cause for your low sex drive and lack of mental focus.

Assuming that you have done all of the above, with no positive results, then you can go and ask the doctors about hormone therapy.

Why an Endocrinologist? 

Your endocrinologist is a doctor who specializes in the endocrine system. These are glands that make up our hormonal system. Testosterone is not the only gland that your specialist will be addressing. There are other glands such as estrogen, that are vital to our health. It’s important to have a specialist who understands these hormones and how to balance them. Your normal medical doctor may not have the level of training to make these distinctions.

Undergo a thorough exam with your healthcare provider that should include the following:

  • Write down all your questions before you go to the doctor. Ask questions and speak openly about your symptoms.
  • During the exam, your doctor may check your genitals, body hair, breasts and other parts of the body for possible signs of low testosterone. Other tests may be done to rule out alternative causes.
  • Have blood testing for testosterone levels if indicated. Your doctor may order other, related blood tests as well. For accuracy and consistency, testosterone blood testing should be done in the morning. Repeat testing should be done at a later date rather than relying on a single blood sample.
  • If your testosterone levels are consistently low, and you’re interested in treatment, discuss the risks, benefits and side effects with your doctor.
  • Choose the right form of treatment for yourself. They’ve got patches, topical solutions, and injections to choose from. Ask your doctor which is best for you.

Once treatment begins, make sure your doctor regularly monitors your testosterone blood levels and treatment response. Other periodic blood tests might include PSA tests, red blood cell counts and cholesterol and liver function tests.

If you decide to go on hormone replacement therapy, make sure that you drop me a line and let me know how it’s going for you. I’d love to hear about it!

 

Is Testosterone Replacement Therapy Right For You?

Is Testosterone Replacement Therapy Right For You?

EVERY MAN OVER 40 thinking about testosterone replacement therapy (TRT) for energy, mental focus, and libido, needs to ask these questions. Do you actually have low testosterone levels, confirmed by blood tests? Do you have normal or low-normal testosterone levels and want to try treatment anyway? What’s “normal” anyway?

Hypogonadism also known as “low T” afflicts 200,000 men a year. It can start as early as fetal development. It could begin later in life as well. One potential problem is the testicles are not making enough testosterone, for one reason or another. These men experience certain symptoms, such as low sex drive, weak erections, and depression . TRT may help. Fatigue, increased body fat, reduced focus, difficulty concentrating and other symptoms could also be signs of low T.

 

Some men with normal testosterone levels, think they’ll get an extra boost of testosterone. They think they’ll feel like an 18-year-old football star. It doesn’t work that way. If you have normal T levels, testosterone replacement therapy, will not give you super human strength. It will not turn you into a love god.

Prescription testosterone isn’t really helpful in the case, of normal hormone levels in men. Research suggests, taking supplemental testosterone may expose men to unnecessary health risks. Some of these risks are: fluid retention, enlarged breasts, and sleep apnea. Other alarming risks are enlarged prostate, increased anxiety, high blood pressure, strokes, and heart attacks. I think that you’ll agree that these are serious complications. If you’re going to go on TRT, then please make sure that you are consulting with a physician. AND not just any old doctor – go and consult with an endocrinologist.

 

TRT is it the magic bullet that you need
or a bunch of media hype?

Testosterone 101

Testosterone is known as the male hormone, produced primarily in your testicles. This androgen effects the density of our bones, muscle size and strength. It also effects body fat, body hair, sperm production, sex drive and red blood cell production. Testosterone is key for maintenance and health in men of all ages.

Our testosterone levels change and adjust throughout our lives. Any adult man knows about the changes in physical, mental, and emotional states during our adolescent years. Puberty begins in boys around the ages of 10 to 14. This is when testosterone production starts cranking. It hits its peak sometime in adolescence or in our early twenties. Unfortunately, testosterone slowly decreases approximately 1 percent a year after a man hits his 30’s and 40’s.

The Endocrine Society, says that average total testosterone ranges from about 265 to 915 nanograms per deciliter for younger men ages 19 to 39. Current guidelines discourage physicians from prescribing testosterone unless blood levels are demonstrably low. With men ages 65 and older, low testosterone levels alone does not lead to TRT, according to the society’s recommendations.

The Rising Tide

As, more and more men, are now asking for TRT therapy. It’s hard to imagine that big pharma is will ignore the demand for better tools to manage an aging population. We are living longer than any time in human history. As TRT gets more attention, and new research is published and peer-reviewed, better products will come to the market.

Who knows how the demand will affect the future of anti-aging products and TRT, as big pharma can clearly see that this is a lucrative revenue stream. For the men that have benefited from hormone replacement therapy, it’s been described as a game changer. A man described the effects as if “somebody switched on a light in a dark room”.

Don’t dream. Lift!

Some of the other benefits are greater sex drive, improved cognition, and if you are into working out – bigger muscles too! I know several men who swear by TRT. They say it’s the best thing that has ever happened to them. One man, who thought his competitive days were over, started to do competitive martial arts after taking TRT just for a few months. Better sex drive, stronger and bigger muscles – this sounds great! With such rave reviews, why has the health industry become reluctant to break out the old prescription pad, when it comes to TRT?

Slowing your Hormonal Roll

Evidence suggests, that there was an early boom in hormone replacement therapy for men. Drug manufacturers, enthusiastically marketed TRT to the public and medical professionals alike. Today, doctors are writing fewer testosterone prescriptions.

In 2013, JAMA Internal Medicine – the American Medical Association’s peer-reviewed monthly journal published a study based on insurance prescription data for approximately 10 million men starting at the age of 40 and older. From 2001 to 2011, androgen replacement therapy, was prescribed in the form of topical gels, skin patches, pills and injections. Sales had tripled.

The trend reversed in 2013. TRT prescriptions for American men from 30 and older decreased by almost fifty percent from 2013 to 2016, according to findings published July 10, 2018, in JAMA.

It was discovered that in the five-year’s since the original study,  heart attacks and stroke risk from testosterone therapy appeared in respected medical journals. In October 2016, the FDA approved changes to TRT labeling to emphasize  possible risks for heart-related problems and mental health issues having to do with testosterone products. 

What’s worse is that, in the first study, about 25 percent of the men on TRT were not tested for low T-levels. Many of these men were not hypogonadal, and put at risk for heart disease, and prostate issues for no good reason.

Judge for Yourself 

For men how have significantly low testosterone levels, the benefits of hormone replacement therapy usually outweigh potential risks. If you are a man with moderate to borderline levels, you’re going to have to make some decisions with your doctor. There is a lot to think about. On the one hand, It offers men who feel like garbage an opportunity to feel as right as rain, and on the other hand, that magic bullet could put you at higher risk for heart disease and prostate cancer.

There is some debate as to whether heart and prostate problems increase with the use of hormone replacement therapy. There just have not been enough studies conducted yet. However, keep these potential risks in mind when weighing the pros and cons of TRT. Is it worth it, if you don’t really need it? 

 

I will be doing later articles on what you should do before you go and see the doctor to talk about TRT, and what you can do to increase your testosterone levels without using any of the many products such as gels, and pills.

If you have anything to add to the conversation please post your thoughts in the comment section.

Carefree Meal Plans for Weight Loss and Healthy Families!

Carefree Meal Plans for Weight Loss and Healthy Families!

Episode 31 – Carefree meal plans for weight loss and healthy families! Paleo Folks founder, Kirsty Briscoe, discusses the benefits of a carefree meal plan. Kirsty is back for a second visit to the show. She’s got all types of new products to get you on track with your health and fitness goals!

Meal Plans for Every Lifestyle

For the busy health conscious person, it’s sometimes hard to figure out meals that support your health goals. You try your best. It gets repetitive eating the same basic meals all the time. This might cause you to make bad choices over the long haul.

Some of you are new to paleo or just too busy or can’t quite figure it all out. You, can try new foods and learn new tricks to add to your eating plan. Why struggle to figure out all of the metrics on calories, and macros when someone else has done it for you?

It’s a Family affair

What parent hasn’t felt the guilt of serving something, less than healthy, to their kids? Kirsty created a menu membership product for the whole family! It’s called Real Food Family Style. All of the information on calories, and macro nutrients are included. You don’t have to feel the guilt of serving your family junk food for dinner just because you had to work overtime this week.

Kirsty’s Bio:

Kirsty Briscoe is the founder of Paleo Folks; grain free baking mix company, health coaching agency, and curated meal planning service all in one! Their paleo pancake mix and chocolate chip cookie mix are both top paleo products at Whole Foods Market and on Amazon! Kirsty struggled with health, wellness, and her weight for most of her life, and paleo changed it all for her. As a former teacher, sharing the paleo diet in an easy to understand way is a deep passion for her! She specializes in paleo for busy people, moms and kids, and budget conscious healthy eaters.

Links

Meet Kirsty

Three nutrients for improved brain function

Paleo Based Meal Plan

The Life Coach for Insomnia and Sleep Disorders

The Life Coach for Insomnia and Sleep Disorders

The Life Coach for Insomnia and Sleep Disorders – this episode is a wake up call, and a genuine eye-opener where Derek Lacey and yours truly discuss his theory on the leading causes of poor sleep, and insomnia. This self-professed “Life Coach for insomniacs”, thinks that artificial blue light from televisions, cellphones, and artificial lighting from LED, and fluorescent sources are not allowing us fall into a proper circadian sleep cycle. He further states that the lack of exposure to full spectrum light (Daylight) doesn’t allow the proper hormones and nutrients to be released by our eyes.

Derek’s solutions are practical and available for any of you who are suffering from insomnia and sleep disorders. His approach is based in science, and common sense. I urge you to listen to this podcast, and finally get some good sleep. Your life depends on it!

Derek Lacey Bio

Derek Lacey is a Sleep Coach who works with Insomniacs to discover their own power and internal resistance to sleep.

As a former Insomniac himself, Derek’s lifestyle brought him to rock bottom, with no solution for rising above. His commitment to a whole new set of habits around food, mindset, and spirituality helped him overcome his greatest lifestyle challenges, even beyond Insomnia. He began to see life differently and understand how to use his unique skills as a communicator and connector to influence the lives of others.

As a speaker, Derek offers a unique way to make incredibly complex scientific information about sleep accessible, inspiring audiences to make simple but radical changes to their lifestyle. As a coach, he enables people to rapidly transform their lives through good sleep.

Derek Lacey explains his unique approach to insomnia and sleep disorders

It’s difficult to one day decide it’s time to make sincere changes in your life so you can start sleeping again. Part of what makes that so challenging are the listless options you might be tempted to try instead, offered by people who really do know a lot about sleep.  Their knowledge isn’t the problem, it’s the confidence you have in yet another sleep product, idea, or sleep tip to reverse years of sleeplessness or acute insomnia.  This part is rarely, at least I’ve never seen it, addressed. In a way, these things are destined to not work before you even try them.

Not because they aren’t proven, but because what is missing, in my opinion, is the understanding for what an Insomniac is going through and the compassion for the catch 22 lifestyle they experience that’s posing the bigger problem.

It’s not just about falling asleep!

That puts more pressure on this “thing” to work so that you can start sleeping.  Then there are no back up plans or victories of any kind to celebrate when they don’t work or stop working.  There is no system to it.  With so much pressure on something working, no wonder you’ve never heard of the sleep supplement that saved the day!

As a life coach for Insomniacs, this is where my approach is radically different.  It is of the highest priority for me to help you experience a higher quality life, before you actually start sleeping better and not the other way around.

Interesting quotes

“Insomniacs appreciate sleep more than anybody else, because of the ‘or else’ factor.”

“It’s about avoiding toxic light, and also getting the good light. If you’ve got insomnia, and you’re not doing that, you need to start.”

“I call myself a life coach for insomniacs, because I’ve never met a person with a sleep problem. They’ve got life problems that affect their sleep.”

Links

Sound Sleeper Glasses Use discount code “Happy” for 20% off of your purchase!!!

The Sound Sleeper Course

Derek Lacey Coaching

Three nutrients for improved brain function

Not getting enough sleep can kill you

Why people over 40 need plenty of sleep

Food Allergies Ruin Healthy Sleep

Ayurveda a blueprint for fatherhood – with Arun Deva

Ayurveda a blueprint for fatherhood – with Arun Deva

Episode 29 – Ayurveda a blueprint for fatherhood – with Arun Deva, is a conversation with Ayurveda and Yoga therapist Arun Deva about fatherhood. Today I learned that Ayurveda is not just about food combining. It’s a system and science for living, with a special blueprint for fathers and how to raise a family, through respect, communication, and personal sacrifice.

About Arun Deva

Arun Deva, is a highly credentialed Ayurvedic Practitioner, and Ayurvedic yoga therapist. DASc. He’s a graduate of the American Institute Of Ayurveda, Ayurvedic Practitioner (NAMA)*, Ayurvedic Yoga Therapist (NAMA), Yoga Therapist (IAYT**) and a Vinyasa Krama certified yoga teacher (E-RYT500).

Arun is also the founder of Arunachala Yoga & Ayurveda, Arun has the pleasure of serving both the National & State Ayurvedic Associations: NAMA & CAAM for over 15 years.  Currently he heads NAMA’s Committee for Ayurvedic Yoga Therapy.

Arun teaches internationally, lectures at Conferences, writes articles for different publications, has been featured on both radio and television and has a clinic for consultations and various treatments including panchakarma (detox and rejuvenation protocols) and yoga therapy in Los Angeles/West Hollywood.

What you learn

  • Do they celebrate Father’s Day in India?
  • The things that Arun feels his practice of Ayurveda has brought to his parenting, that gives him a unique perspective? 
  • What aspects of life has gotten better for Arun as he gets older? This is absolutely related to Ayurveda and yoga!
  • Arun’s advice to young fathers, who are having difficulty communicating with their family?
  • What it means when Arun says, “grow up before you grow old”.

Links

Arun’s website

Rasa Bhava Goes to India! (Mention this podcast and get $100 off!)

The Sacred Sacrifice of Fatherhood

Ayurveda for modern living

 

Three Nutrients for Improved Brain / Neurological Health and Where to Find Them

Three Nutrients for Improved Brain / Neurological Health and Where to Find Them

Take responsibility for your brain and nervous system health!

It’s been eight years since I was diagnosed with RSD, due to a work place accident. If I had continued to follow doctor’s orders I would be walking with a cane today. In early 2012, I decided that I’d had enough after hobbling passed my surgeon’s Bentley in the hospital’s parking lot. My goal was to be able to walk, run, and live a great life filled with physical activity. Brain and nervous system health were the keys. Even though I was determined to succeed, getting the right information, was a little more difficult than I imagined.

Of all the many specialists that I’d seen regarding my neuropathy not a single one asked me about my diet, sleep and exercise. They were all focused on their training. The surgeons wanted to do another operation. The pain specialists wanted me to try another medication. You get the idea.

Trial, Error, and Research

Through research and speaking to nutritionists, and fitness experts, such as Mark Sisson, I decided that food was to be my medicine. It took me several years to figure out truth from dogma when it came to brain and nervous system health. I’d like to give you the three nutrients and some foods and supplements that I found most useful to reduce the inflammation of my nervous system, and improve my cognitive function.

 1. Creatine

Creatine is one of the most researched natural supplements.

Few experts would argue the benefits of having enough creatine in their diet. Some folks think, creatine is just for athletes that want to put on more muscle. Well it’s also important for brain cognition too.  It’s also important to the central nervous system. Creatine recycles ATP. The human central and peripheral nervous system, relies on ATP. Brain and nervous system health recycles its own body weight in ATP each day. ATP is also a precursor to your DNA.

Best source of creatine

Red meat is a reliable source of creatine. It’s also a great source for zinc, iron, and B vitamins. Grass fed and locally raised cattle or bison are usually the great sources of red meat. Sea food like Albacore tuna are also good. In fact, you can get up to 5 grams ( a good daily amount) of of creatine from a pound of fresh tuna fish. I doubt many of us can eat a pound of fresh tuna a day. So what can do you to up your intake of this valuable nutrient?

Creatine Supplements

My preference is always to get my nutrition from food. However, Vegans, vegetarians, and people who normally do not eat much red meat or seafood can get the benefits of creatine without eating meat! They can benefit by taking a supplement called polyethylene glycosylated creatine. I find that it works better for me, than creatine monohydrate. You be the judge. Either one would be beneficial to your brain health!

2. Magnesium

Your body needs magnesium for pretty much everything you do. It’s one of the most important minerals for your overall health. Magnesium helps regulate your immune system, heart rate, and metabolism.  If you are having troubles with injuries that will not seem to heal, magnesium can help.

Best sources of magnesium

Some of the best food sources are leafy greens like spinach, and kale. Seafood like salmon, and tuna are great. Black beans are dood, although some people don’t do well with legumes, so figs and bananas might be best for you in that case.

Magnesium Supplements

There are many types of magnesium products. They have several uses. You should know which one would work best for your needs. For instance, if you picked up a bottle of magnesium, at your local GNC, it might be magnesium oxide, which is commonly used as a laxative. Magnesium oxide is not as soluble as some of the other choices. That’s why it’s an excellent laxative. Your body will eliminate it quickly. Remember Milk of Magnesia?

I take Magnesium Orotate, which is known to have the greatest effect on the heart and nerves, at the cellular level. There are several choices that could work best for you. Some of these include magnesium sulfate otherwise known as Epsom Salts, Magnesium Chloride which comes in topical solutions as well as tablet form, and chelated forms such as Magnesium Malatate.

3. Zinc

Zinc deficiencies have been linked to immune system disorders, and poor cognitive function. It’s the most common mineral deficiency along with iron.

Food sources for more zinc!

Pumpkin seeds pack about 7 milligrams in a single cup. That’s about half of a daily dose. Grass fed beef, lamb, and some fish are also good sources. Throw some pomegranate seeds on your salad for a delicious dose of zinc! One of my favorites is cocoa powder. I’ll put about 2 ounces of unsweetened cocoa powder in my afternoon veggie shake. That gives me about 5 milligrams from eating something that tastes chocolaty and satisfying!

 Taking a zinc supplement

The most bio available form of zinc is chelated zinc orotate. Avoid zinc gluconate. It has poor absorption. and you’d be wasting your money.

Take Magnesium and Zinc Separately

Magnesium and zinc are involved in virtually every bodily process. these two minerals are essential to brain and nervous system health. They are often packaged together as a sleep aid. This is very convenient. Although, I recommend that you take them separately, for reasons of absorption. Zinc and Magnesium will fight for absorption when taken together so you should maybe take zinc in the morning and then take the magnesium about an hour later. If you prefer to take zinc and magnesium together, try using ZMA. There are several versions of this on the market. Just remember magnesium and zinc are best absorbed on an empty stomach, but if it messes up your stomach, then eat a light meal with your supplements.

Eat loads of leafy greens!

There are so many benefits to eating more dark leafy greens that I don’t know where to start. Fiber, antioxidants, magnesium, potassium, and iron are just some of the nutrients that will keep you sharp and fit for years to come.

That said, I’m not a big kale fan. It’s not like I hate it. It’s just – everywhere. Swiss chard, bok choy, and dandelion greens are some of my favorites. I’ll eat some collard greens in the morning with some soft-boiled pastured eggs for a load of minerals like magnesium, zinc, and potassium. Pastured eggs are a great source of omega three fatty acids, which help your brain synapses fire more efficiently. These fats are highly bio-available in pasture raised eggs.

Bonus tip!

More than 100 million U.S. adults are now living with diabetes or pre-diabetes, according to a new report released today by the Centers for Disease Control and Prevention (CDC). The report finds that as of 2015, 30.3 million Americans – 9.4 percent of the U.S. population –have diabetes.

To improve your overall health and wellness and not just your brain and neurological health, eat less sugar. In fact, cut out all processed foods and sugar from your diet. carbohydrate is one of the most important macro-nutrients. You don’t need to rely on pastas, breads, and other processed carbs. You’ll get plenty when you start eating more vegetables everyday.

I hope that these tips are helpful to you. Please subscribe!

The Sacred Sacrifice of Fatherhood

The Sacred Sacrifice of Fatherhood

Episode 28 of Happy and Healthy Over 40 – The Sacred Sacrifice of Fatherhood – Coach and Facilitator Soma Miller discuss why he sees fatherhood as a sacred sacrifice, and why he thinks fathers should learn by talking with one another to discuss ideas on parenting, especially for young fathers. The Sacred Sacrifice of Fatherhood, is a conversation that surprised me a great deal.  Soma Miller is a friend and a wise man. I’d never heard fatherhood described as a sacred sacrifice.

Happy Father’s Day to all the dads who don’t get enough recognition, and to all the dads that do. This is the first in the Father’s Day series for all of those fathers out there who respect, the sacred sacrifice of fatherhood!

Links:

The Essential Man

Nature’s Healing Power

Domains of Well Being and Happiness

Can Cookware Cause Cancer?

Can Cookware Cause Cancer?

Can cookware cause cancer? – 4 Safe Non-Stick Alternatives to toxic Cookware – You have heard all about the importance of eating healthy foods. You understand how to measure your calories, and macro-nutrients like fats, protein, and carbs. But what about your non-stick cookware? Did you know that your shiny new copper coated non-stick skillet is potentially very toxic to you and your family? Even the healthiest diet can cause severe health problems if your pots and pans are toxic.

The cookware industry has been searching for a safe non-stick coating for healthy cooking for decades. The grand daddy of synthetic non stick surfaces for cooking is Teflon. Teflon cookware gets its non stick properties from a coating of PTFE. When heated above 572°F, this plastic polymer releases terrible toxins. These toxic fumes lead to flu-like symptoms called polymer fume fever. It’s more commonly known as Teflon flu. Several chemical compounds found in Teflon cookware are threatening to the body, as well as to the environment.

Like many other non-stick surfaces, aluminum cookware is usually coated. Just like several of the other toxic surfaces that are underneath the safe ceramic coating. Ceramic is an effective barrier to the negative effects of aluminum. However ceramic is prone to chipping while cooking or washing your cookware. Rapid heating and cooling can crack an expensive skillet. This allows the toxic metal to leach into your food.

Aluminum foil, is even more dangerous. There’s an established “safe” amount of aluminum the human body can manage. It’s approximately 20 mg per pound of body weight a day. When you wrap your food in aluminum foil and cook it this way, the amount of this substance that leaks into the food significantly exceeds the permissible level. For me personally, no amount of a toxic metal in my blood stream is okay.

Aluminum is a neurotoxic metal. Elevated levels of aluminum in the body have been linked to several central nervous system diseases, including ALS, Alzheimer’s, and other forms of dementia.

Uncoated copper pots and pans, are quite toxic. A nice dinner of salmon in lemon sauce, could lead to desert in the ER with a case of metal poisoning. And that’s because it can release copper when you cook acidic foods.

Companies like All Clad, Calphalon, and Cuisinart are always cooking up expensive new non-stick surfaces to sell to you. A new skillet can run you upwards of $200. This is especially painful when you later discover that your shiny cookware is really poisoning you. Ouch!

Safer Options

So what should you do? Non-stick cookware makes clean up easier, and you use a lot less oils and fats in your cooking with non-stick cookware. The solution is easy. Stick with the classics, such as, cast iron, carbon steel, glass, and 100% ceramic cookware.

Here Comes Ironman!

Your grandma knew how to make a cast-iron cookware as smooth as any overpriced option from Wolfgang Puck. Cast Iron has great heat retention. So your food stays warm just in case someone’s a little late for dinner. Cast iron heats well and evenly.It doesn’t leak anything toxic into your food. Plus it has the added benefit of increasing your body’s iron levels.

Many manufacturers are now making preseasoned cast iron pans. If you follow the manufacturer’s care instructions, your morning omelet will slide right out of the pan. Cast iron is also about as durable and rugged as cookware can get. You can make popcorn in your cast iron Dutch oven over a campfire, without a scratch on it. Try that with your $200 copper pot.

When in Rome

Carbon steel is very popular in Europe. It’s a lighter, and equally durable alternative to cast iron. Carbon steel is generally safer stainless steel, because stainless can contain nickel, another toxic metal. It’s better to be on the safe side in my opinion. The only draw back to carbon steel is it’s a little harder to purchase here in the United States.

Earth Friendly

Glass cookware is about as safe as you can get. It does not release anything toxic when heated, Glass doesn’t hang on to any old food flavors. It’s also eco-friendly!

You might be scratching your head as to why I suggest 100% ceramic cookware. Notice the 100% part of the sentence. The problem with ceramic coated cookware is not the ceramic part, it’s the aluminum, lead, and other toxic substances underneath. Ceramic coatings are usually soft. They chip and peel. All ceramic pots are much more durable, and don’t peel, or chip like coated versions.

Conclusion

So, can cookware cause cancer? The answer unfortunately is – yes. In my opinion, it’s always better to be on the safe side, when it comes to your health. Why go with a new and untried non-stick pan, when, all you have to do, is do what your grandma did. Iron, steel, glass, and ceramic have been around for a very long time, and they’re here to stay.

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