What is Mouth Sleep Tape?

What is mouth sleep tape?

Mouth sleep tape, also known as mouth tape, is a type of adhesive tape that is designed to keep the mouth closed during sleep. While this may seem like a simple product, its importance lies in its potential benefits for individuals who struggle with mouth breathing during sleep. In this article, we will explore the significance of mouth sleep tape and the implications of mouth breathing during sleep, the role of nasal breathing, and how mouth tape can help address these issues.

Mouth breathing during sleep is a common problem that can have various negative consequences on an individual’s health and well-being. When a person breathes through their mouth while sleeping, it can lead to a range of issues such as dry mouth, snoring, and disrupted sleep patterns. Mouth breathing is often associated with sleep apnea, a serious sleep disorder characterized by pauses in breathing during sleep. Sleep apnea can have significant health implications, including increased risk of cardiovascular problems, daytime drowsiness, and decreased cognitive function.

In contrast, nasal breathing is considered the optimal way to breathe, especially during sleep. Nasal breathing helps to filter, humidify, and warm the air before it reaches the lungs, promoting optimal oxygen exchange and overall respiratory health. Nasal breathing also promotes retention of carbon dioxide, a molecule that plays a crucial role in oxygen delivery to tissues. Leaving the mouth open during the night will result in excess carbon dioxide leaving the body. Carbon dioxide can be very therapeutic to the cells/tissues. By breathing through the nose, individuals can improve their sleep quality, reduce snoring, and support overall health and well-being.

This is where mouth sleep tape comes into play. By using mouth tape during sleep, individuals can effectively train themselves to breathe through their nose rather than their mouth. The tape acts as a gentle reminder to keep the mouth closed, encouraging the individual to rely on nasal breathing throughout the night. This simple yet effective solution can help address the negative effects of mouth breathing, promoting better sleep quality and overall health.

One of the key benefits of mouth sleep tape is its ability to prevent mouth breathing and encourage nasal breathing throughout the night. By maintaining proper airflow through the nose, individuals can reduce the risk of snoring, improve oxygen intake by increased carbon dioxide, and support overall respiratory function. Nasal breathing has been shown to enhance sleep quality, promote relaxation, and reduce the likelihood of sleep-disordered breathing conditions such as sleep apnea.

Furthermore, mouth sleep tape can help improve oral health by preventing dry mouth, which is a common side effect of mouth breathing during sleep. Dry mouth can contribute to dental issues such as tooth decay, gum disease, and bad breath. By keeping the mouth closed with the help of tape, individuals can maintain proper saliva production, which is essential for oral health and digestion.

In addition to its physical benefits, mouth sleep tape can also have a positive impact on mental well-being. By promoting better sleep quality and reducing disruptions during the night, individuals may experience improved mood, cognitive function, and overall daytime performance. Quality sleep is crucial for maintaining mental clarity, emotional stability, and stress management.

It is important to note that while mouth sleep tape can be a helpful tool for addressing mouth breathing during sleep, it is not a substitute for addressing underlying health issues that may be contributing to this problem. Individuals experiencing chronic snoring, sleep apnea, or other sleep-related issues, or a food or seasonal allergy etc. should consult with a healthcare professional for a proper diagnosis and treatment plan.

In conclusion, mouth sleep tape plays a significant role in promoting nasal breathing, improving sleep quality, and supporting overall health and well-being. By keeping the mouth closed during sleep, individuals can mitigate the negative effects of mouth breathing, such as snoring, dry mouth, and sleep apnea. Incorporating mouth tape into a nightly routine can lead to better sleep, enhanced respiratory function, and a range of physical and mental benefits.

Why you should avoid Polyunsaturated fats

Why you should avoid Polyunsaturated fats

First of all, what exactly are PUFAS?
Pufa’s are an acronym for polyunsaturated fatty acids.
Fats are typically listed under three headings.
They are the polyunsaturated, monosaturated and saturated.
Saturated fat wins class president because of it’s popularity. It’s the one mentioned in lunch rooms, ordering from a menu or while critiquing someone’s eating preferences. It’s had a bullseye on its back for 40 years but recent studies have challenged the lipid hypothesis (1,2). Those who have had an above interest in nutrition for even a short time could see the collapse of the saturated fat theory coming.
Examples of saturated fat are butter, cocoa butter, coconut oil, beef and lamb fat.
A distant cousin of saturated fat is trans fat. This fat has deservedly received its fair share of scrutiny (3). This fat fortunately never could put up the same resistance that saturated fat gave since being exiled to low lipid island.
Trans fat falls under the polyunsaturated heading. If you see partially hydrogenated or hydrogenated oils listed on the product it’s like seeing those warning signs on ski mountain sides.

You’ll find trans fat in doughnuts, baked goods including cakes, pie crusts, biscuits, frozen pizza, cookies, crackers, some cereals, and stick margarines and other spreads. These fats are undeniably recognized as problematic. They have been linked to high blood pressure, obesity, and heart disease. Consumption may also lead to Alzheimer’s disease, prostate and breast cancer, type 2 diabetes, liver dysfunction, infertility, and depression (4,5,6,7,8,9,10,11).
Fred Kummerow (who worked in his lab till 102) lobbied the FDA in 1957 to ban trans fats. For 50 years he preached the dangers of these fats. Not until 2015 did the FDA take trans fat off the GRAS (generally regarded as safe) list.
Trans fat is not up for debate on it’s negative health effects.
However, trans fats are also polyunsaturated fat. What about the other polyunsaturated fats (pufas)?
Kummerow, also known as “the man who saved thousands” says this about pufas:
They oxidize so quickly they become a nuisance in the body, not a help.”
Dr.Broda Barnes, whom I have mentioned before says this about pufas:
Polyunsaturated fats offer you absolutely nothing except an earlier grave.”
If you doubt that, go to the autopsies done among the Bantu, among the Japanese and you will find that their arteriosclerosis before the age of thirty is far greater than it is on the American diet, or on the Austrian diet, very similar to ours.
“Polyunsaturated fats, when this story is finally written is going to make Watergate look like a church social. This is a lie that has been forced on the public.”
The dated reference is funny but the message is not.
“But wait! I thought those fats were good? Canola? Becel? Isn’t Soybean oil in most things? There are green check marks and heart symbols on the label!”
This is where the debate happens. Trans and saturated fat was misunderstood and debated for years with the dust finally settling. Presently, PUFA is slowing leaking oil – rancid oil. Each month more studies surface questioning the efficacy of polyunsaturated fats.
Every oil has a temperature in which it goes rancid or oxidizes. That’s why they put some in dark bottles so light won’t impact. Oxygen, light and heat are the nemesis of these oils.
Guess where you’ll find oxygen and heat plentiful?
That’s right – inside our bodies.
Those oils wouldn’t hurt anybody if they only went rancid while sitting on the shelf but unfortunately they get ingested.
Supplement companies and health experts preach buying antioxidants but wouldn’t it just be better to avoid something that oxidizes so easily and rapidly?
What harm?
They get stored in the tissues and tend to age the body. They have been linked to inflammation, Alzheimer’s, dementia, diabetes, depression, slowing of the thyroid, cancer, heart damage, and lipofuscin (age spots) to name just a few (12,13,14,15,16,17).
The History
Early 1900’s, a guy named Proctor and his brother in law named Gamble came together and started making candles and soap. Then came the introduction of the light bulb and the need for one of their products was gone. It wasn’t the soap. What to do with all the oil? They bought a patent which turned cottonseed oil into a creamy solid known as Crisco. With a heavy marketing campaign and smearing of lard and butter, Crisco took off. An issue of popular science at the time made this comment:
“What was garbage in 1860 was fertilizer in 1870, cattle feed in 1880, and table food and many things else in 1890.”

Farmers have known for years the affect pufas have on metabolism. They have used soy and corn to fatten livestock. They knew it slowed down metabolism and when selling by the pound it makes economic sense. A slower metabolism and the animal doesn’t have to eat as much to reach optimal weight. That’s a win/win for the farmer.
When Nixon was trying to get re-elected in early 70’s he wanted to make food cheaper so he subsidized the corn oil industry. Coincidently the lipid hypothesis surfaced around the same time so this set up the perfect climate to run with these oils.
The blame game has fallen on saturated fat, sugar and salt the last 40 years. But as the attached chart shows the rate of pufa increase has been the one thing in our food supply that has changed the most.

I know correlation doesn’t equal causation because that graph could also represent the amount of TV’s in households.
But the one common denominator added to the food supply and increased over the last 100 plus years has been these cheap oils.

Most have heard of the French paradox where the French eat higher percentages of saturated fat than other countries but have lower coronary heart disease(CHD).
The Israeli paradox is also fat related. Susan Allport, author of Queen of Fats, summarizes the Israeli paradox in the following words:
“Israelis eat less animal fat and cholesterol and fewer calories than Americans, but they have comparable rates of heart disease, obesity, diabetes and many cancers. They have an ideal diet, as far as the American food pyramid is concerned, but far from ideal health. Little butter is consumed in Israel, but large quantities of soybean, corn and safflower oil are.”

PUFAs are in most foods. The most problematic are obviously the liquid vegetable and seed oils.
Most restaurants, if not all will use the cheaper oils to increase profit margins.
According to a Boston Consulting Group report, Americans eats out 3.4 times a week. Canadians eat 1 in 10 meals outside the home while Australians eat out more than twice a week.
How much is acceptable?
The best answer would be lower the better.
You would probably have to be in a lab to have complete avoidance. That statement is not meant to cause stress but instead just bring awareness to issue. Becoming worried over which restaurants use lower pufa can be just as unhealthy as the oil. However, there is no reason a person can’t consciously avoid the affecting foods over 20% (see list) when eating at home. Eating under 10% most of the time may take more planning but is achievable.
Please read labels when buying products and try not to be fooled by sleek marketing .

Omega 6 content of common foods by percentage of total calories:

  • Extremely High (Above 50%):
  • Grapeseed oil 70.6%!
  • Corn Oil 54.5%
  • Walnuts 52.5% (oil is 53.9%)
  • Cottonseed oil 52.4%
  • Soybean oil 51.4%
  • Very High Omega 6 sources (20-50%)
  • Sesame oil 42.0%
  • Pumpkin 34.5%
  • Margarine 27.9%
  • Pecans 26.9%
  • Peanut Butter 22.5%
  • Pistachios 21.3%
  • High Omega 6 Sources (10-20%)
  • Chicken Fat 19.5%
  • Almonds 19.1%
  • Canola oil 19.0%
  • Flaxseed oil 12.9%
  • Cashews 12.6%
  • Duck Fat 12.2%
  • Bacon Grease 10.2%
  • Lard 10.2%
  • Moderate Omega 6 Sources (5-10%)
  • Olive oil 9.9%
  • Goose Fat 9.8%
  • Avocado 9.4%
  • Chicken with skin 9.0%
  • Olives 7.4%
  • Bacon 7.0%
  • Eggs 6.8%
  • Pork chops 6.2%
  • Popcorn (Air Popped) 5.8%
  • Oats 5.6%
  • Low Omega 6 Sources (2-5%)
  • Corn 4.7%
  • Chicken Liver 3.7%
  • Sunflower Oil 3.7% (High oleic variety – others are very high in omega 6)
  • Butter 3.4%
  • Beef Tallow 3.1%
  • Cocoa Butter 2.8%
  • Cooked carrots 2.7%
  • Macadamia Nut oil ~2.5%
  • Brown rice 2.5%
  • Cream 2.2%
  • Beef liver 2.1% Grass-fed Beef 2.0%
  • Whole wheat flour 2.0%
  • Extremely low Omega 6 Sources (Less than 2%)
  • Coconut oil 1.9%
  • Prime rib 1.8%
  • Whole milk 1.8%
  • Half and Half 1.8%
  • Ground Beef 1.6%
  • Macadamia Nuts 1.6%
  • Chicken without skin 1.4%
  • Lamb 1.4%
  • Cheese/Brie 1.3%
  • Corn grits 1.2%
  • Beets 1.2%
  • Coconut Milk 1.1%
  • Foie gras 1.1%
  • Palm Kernel Oil 0.8%
  • White rice 0.7%
  • Sockeye Salmon 0.5%
  • Yams 0.4%
  • Potatoes 0.3%
  • Halibut 0.2%
  • Shrimp 0.2%
  • Clams 0.2%
  • Canned tuna 0.1%
  • Blue crab 0.1%
  • Lobster 0.1%

Don’t get me wrong. I’m not an absolutist. It’s not pragmatic to feverishly avoid everything on this list above 2%. Like I mentioned, that may cause more stress than the affecting food. However, it doesn’t take anymore energy to grab a jar of coconut oil from the shelf than a bottle of canola. It is reasonable however to avoid those pufas that are high on the list most of the time. No food is inherently evil – although grapeseed and corn oil are trying 🙂
Supplementing vitamin E and asking for coconut oil or butter when dining out can help counter some effects of these fats.
And for those who know the potential harm and still promote these oils – shame on you.

References:

Trans Depression

Fats, Functions and Malfunctions

Suitable Fats ; Unsuitable Fats

Getting and Staying Motivated

Getting and Staying Motivated

The body is like a piano, and happiness is like music. It is necessary to have the instrument in good order.”
Henry Ward Beecher

A large part of my job is based on accountability.

Knocking on a person’s door every week goes a long way in adherence to an exercise program.
Many a client have commented that if I wasn’t checking in with them on a regular basis they probably would have let their exercise program slide more than once.

Obviously a trainer can’t be around a client 24 hours a day nor can everyone afford a trainer on a weekly basis. Not to mention the obvious dependency type of relationship that is created.

Then how do these people stay accountable and motivated when the trainer is not around or don’t have access to one?

Staying Motivated – Some suggestions
write down goals
workout with a friend
reward small goals reached
chart progress

These suggestions are all valid and can be effective. Personally, I have even gone as far as getting a woman who needed motivation to write a check to her ex-husband and give it to me. I told her I’d mail it to him in a month if she didn’t follow the program. She followed – for a month.

These can all be effective short term answers.

But they seem to be just that – short term.

The key is to anchor the motivation to the most important thing(s) in your life.

What do I mean?

Basically if I went into your house and looked around at the pictures and keepsakes what would they say? Would there be pics of family, travel, golf, motorcycling, or an impressive wine collection?

This simple exercise can give insight into a person’s life.

The top three areas of importance are typically: family, social life and health with work a distant third or distant 10th.

When I ask clients, “What is really important to you?”
The response, “Health of course.”
Usually this answer is given because they think this is what I want to hear.

To be honest, I really don’t care what the answer is. It could be going dancing every weekend at the clubs till 3am and getting wasted. As long as the person realizes that their exercise and lifestyle program on the other days will enhance that experience then it should be an easier sell.

For now lets focus on the most common answer – Family.

If your health is suffering will your quality and quantity of time spent with your family be affected?

I would say yes.

A chronic bad back or excess body fat can have major impacts on family time. If your back is too sore to play with your kids, swim with your loved ones then it won’t matter if you have millions in your bank account because your quality of life is not optimal.

We need to anchor our motivation to what’s important
How would living a healthy active lifestyle affect the family relationship?
It not only can enrich your life but those around you. You become the example with what you say and do whether you choose to or not. We all tend to learn from others. We learn from the success of others and we hopefully learn from other peoples failures.

Wouldn’t your time with your family be a much fuller, richer experience?

How so you ask?
The more energy that typically accompanies a positive lifestyle change allows you to do more of what you love. It enables you to enjoy hiking, swimming, golfing and or other activities with your family. If you have more energy then it is a safe bet to think your mood would be better thus enhancing the experience.

When an important part of your life is being managed properly then other areas tend to flow in more harmony. You could say organization begets organization.

Psychologist Jerry Wesch once said, “If you have a big enough dream, you don’t need a crisis!”

This is a great quote and proves a point.

A dream can be a powerful motivator

Everybody has one – or should have one. A dream to hike Kilimanjaro? A dream to walk your daughter down the aisle on wedding day? A dream to play with your grand-kids? A dream to kayak the grand canyon?

Regardless what the dream is – use it as the driving force.

If you don’t have a dream then get real clear on what you don’t want.
I don’t want to die early.
I don’t want to be a burden on my loved ones and take a long painful exit out of this life.
I don’t want my physical body to hold me back from things I love to do.

Changing behavior because your doctor told you or for a 4 week fat loss contest usually sets someone up for only short term adherence at best.

A key question I ask clients is, “Do you want to live to 100?

Most (not all) say yes. They tend however to hang a condition on it like, “Only if I’m healthy.”

We really do have a say In our health.

CDC estimates that 40 percent of cancer, as well as 80 percent of heart disease, stroke, and type 2 diabetes are affected by lifestyle choices.

We tend to take our health for granted. Even when someone is faced with a terminal outcome they rarely change. Ask any cardiologist how many people change after a brush with death and they will tell you about a small minority.
Did these people have a dream?
Did they have a clear purpose?
Were they clear on their values?
Are they a ship without a rudder?

How about a reality check?

The life expectancy of someone born in 2014 in Canada is 81. that would be a total of 29,565 days

If you are now 35 you have 16,790 approximately remaining.

If you are 45 you have approximately 13,140 left.

If you are 55 you have just over 9 thousand days to do what you want and do what you love.

Am I trying to scare people in to action? Not at all.

However, I do think it’s more tangible when looking at the numbers.

Don’t just count the days as they pass by – make them count.

21 Tried and True Tips for Sleep

21 Tried and True Tips for Sleep

Don’t look at the clock..

Don’t look at the..

2:34

Awake for 30 minutes now.

4 more hours till the feet hit the floor.

Is it supposed to rain tomorrow?

Is the patio door locked?

Was that the cat?

Unfortunately, this is an all too common internal dialogue for those who suffer from insomnia.

The night time hours are not the only thing that don’t go smoothly for those sleep challenged. For those who don’t experience the toss and turn polka it’s hard to understand.

You wake up unrested, hobble to the bathroom, and wonder why that old knee injury decided to flare up today. You fire up the coffee pot hoping the caffeine brings you into the land of the living. The appetite seems more suppressed than usual but a muffin rides shotgun for part of the drive to work.

Low in energy the body now cries for sugar and doesn’t discriminate against the source. The stash of quarters in the top desk drawer gets inhaled by the vending machine.

“C’mon 5 o’clock!” once again becomes the mantra.

The young intern at work whose enthusiasm has been admired up till now is on the receiving end of a long glare and an internal judgment about her high heels.

The day drags along and the idea of taking a nap during lunch in the car seems appealing except for the fact your hunger is tearing a hole in your stomach.

After lunch the clock seems to stand still and the focus and creativity required for the job has apparently stayed on lunch break.

The auto pilot button is pressed for the drive home except for the detour at a drive through.

The diet will have to wait for another day.

Salty, greasy fingers throw the jacket over a chair because the fries became the appetizer 8 blocks from the house. The main entree is finished on the couch in front of the TV.

A couple hours go by of mindless TV viewing horizontally on the sofa.

The semi coma state is only jarred by a recollection of some chocolates in the cupboard.

The search party of one has no luck finding the target but stumble across a forgotten cereal box with enough sugary remains to fill the void.

Bedtime draws near and the lights are dimmed and the bath is drawn. This is what that article at the grocery store instructed.

Maybe tonight will be the night.

Maybe the game of counting the ceiling tiles will be postponed due to darkness.

Maybe.

Maybe not.

Unfortunately this scenario may sound all too familiar for those who have insomnia. The fact that 60 million Americans suffer from poor sleep at some point would indicate this is more common than it is publicized.

Optimal sleep has a far reaching impact. Those of you who pillow wrestle can recognize how mental focus, cravings, mood and overall well-being can be affected. Sleep is one of the staples that holds our health together.

Everybody has a home remedy they can drum up with varying degrees of effectiveness.

Some find their pre-bed ritual of utmost importance. Some use magnesium or epsom salt baths prior to bed.

Others dim the lights after supper and need a cool dark room for slumber.

Some choose the TV as a form of mind numbing meditation while others have radio or music as their go to strategy.

The caffeine prohibition after 1pm can work and so can proper breathing prior to sleep or in the early hours.

Some vouch for alcohol and its ability to encourage sleep but alcohol unfortunately usually carries a 2 am wake up call in the form of sweat and rapid heart rate.

Regulating blood sugar and optimizing thyroid has enabled many to sink into deep sleep.

Finding what works for you is the key. One of those mentioned action steps could be the answer but usually it is a combination of a few. There isn’t a need to convince yourself that, “I only need 5 hours.”

There is no badge of honor for less sleep

One thing for sure is lowering the stress hormones of adrenaline and cortisol is key to optimizing sleep quality. These two stress hormones are the partners in crime for most sleep problems.

Discovering how to keep them at bay will go a long way in normalizing the quality and quantity of sleep.

Sleep tight.

I’ve included my checklist from my book.

Here are 21 tried and tested ways to improve sleep

Most should be self explanatory.

  1. Have a ‘Nog’ of fruit juice or milk and honey before bed (refined salt optional)
  2. Reduce or eliminate caffeine after 1 p.m.
  3. Reduce or eliminate alcohol
  4. Minimize physical and mental stimulating activities after supper
  5. Reduce or eliminate water consumption after supper or earlier if needed
  6. Create a smooth transition to bed such as: dimming lights, taking bath, watching funny T.V. reading light material
  7. Avoid stressful work or stimulating, disturbing T.V.
  8. Keep extremities warm with socks, hot water bottles, and long pajamas.
  9. Epsom salt baths before bed are great (don’t be shy with amounts)
  10. Daily sunshine or red light wavelength therapy during the winter months
  11. Raw carrots daily especially if cycle related or menopausal related. Normal bowel functioning is extremely important
  12. Compare awakened heart rate to resting heart rate to determine if adrenaline driven. If adrenaline, then more Nogs are needed
  13. Diaphragmatic breathing, especially when trying to get to sleep. Breathe through nose
  14. Grazing throughout the day to keep blood sugar levels stable
  15. Get enough daily protein (80 grams or more)
  16. Try to maintain the same bedtime
  17. Use F. lux software to protect from blue light. 
  18. Keep bedroom environment suitable for sleep such as darkness, noise, temperature, etc.
  19. Exercise every day. It doesn’t have to be intense—just move. Walking in nature would be optimal for mental stimulation compared to staring at a wall on a treadmill.
  20. Do something you enjoy every day.
  21. Use The Blue X mouth Sleep Tape for antisnoring, preventing dry mouth and increased energy the following day

How to Fix your Dairy Intolerance

How to Fix your Dairy Intolerance

“I’m dairy intolerant.”

This response has become more the norm than the exception when I ask a client about their milk consumption.

Me: “Do you want to try to fix your dairy intolerance?”

Client: “I get a really bad stomach. Ahem…bad gas.”

Me: “Do you want to improve the situation?”

Client: “My naturopath took me off dairy and I don’t have the bloating anymore. My stomach feels much better.”

These are all genuine concerns and the avoidance of milk can indeed be a positive change for some if not life changing.

One doesn’t have to look far to find reasons to avoid “The Deadly Poison” as referenced by Robert Cohen. That book reads like a horror story. The book was on my reading list about 15 years ago and confirmed my bias at the time. I have to admit the elimination stopped my runny nose and gastrointestinal issues and I’ve seen dozens respond favorably in similar areas. It’s usually not a hard sell.

“It has puss!”

“It’s mucous producing!”

“The cow was given antibiotics and hormones!”

“Synthetic vitamins!”

“Running nose”

“Gas”

“Bloating!”

Sounds ‘udderly’ disgusting…. couldn’t resist.

The return to something responsible for much discomfort is understandably one of hesitation.

Milk allergies account for at least 2.5 – 5% of the allergies depending on your ethnicity. It would seem many people, on the advice of their alternative doctor or through self-experimentation, are abstaining from milk. Many do see improvements in mucus, bloating and gas but is the milk to blame or the internal environment of the recipient.

Lactase is at the root of the problem. From the standpoint the enzyme is not produced to break down the lactose (milk sugar). Some point their fingers at gluten that destroys the microvilli in the intestine, and this precedes intolerance. Others vehemently look at the pasteurization of the milk being the source of the problem. They use the argument of breast milk being fine and the conversion to a highly heated indigestible product as the root of the problem.

Cows produce milk from the amino acids produced in their rumens by bacteria digesting the leaves that the cows have eaten.

The nutrients produced in the cow’s rumen are selectively absorbed into the cow’s bloodstream. The liver then filters out any toxins before the amino acids and other nutrients are absorbed by the udder to be synthesized into milk. If cows are fed extremely bad diets, for example with a very large amount of grain, the filtering process is less perfect, and some allergens can reach the milk, but since sick cows are less profitable than healthy cows, dairies usually try to keep their cows healthy.

Intolerance vs. Allergy

A milk allergy and lactose intolerance are distinctly separate. A lactose intolerance is the inability for your body to break down lactose (milk sugar) because of the missing lactase enzyme. Most people after some time realize dairy is causing their bloating, runny nose, and gas so they try to avoid the lactose. Some tests are also available such as the hydrogen breath test and a lactose tolerance test where a blood sample is required.

However, if you look at cultures outside the industrial community like the Masai and Samburu it appears milk drinking is not only popular but a huge staple. So is it only a western civilization issue? What would that suggest? Quality of milk? Quality of cows? What the cows eat? A lower level of health for those with a dairy intolerance? It would be an interesting study.

If you look at the a site like the Mayo Clinic they say there is no cure or dairy intolerance lactose-intolerance-

I disagree.

Especially if it’s just dairy causing the problem and not an underlying digestive issues such as celiac or I.B.S.

Having food restrictions is just that – restrictive. The benefits of milk from the makeup of protein, carbs and fat are just too good to ignore.

The calcium from milk is too important not to be included in a person’s diet.

Calcium is responsible for bone health, nerve and muscle function, helps control blood pressure by lowering parathyroid hormone, teeth and gum health, and helps with blood clotting ability.

“But I supplement.”

Ahem…….Unfortunately calcium supplements have been linked to cardiovascular risk

Also, the excipients (additives) in supplements can be problematic. Additives like silicon dioxide,titanium dioxide and silica have been questioned about their safety.

Be aware that the fat soluble vitamins of A,D,E,K are key to calcium absorption.

Cheese, eggs, liver, butter, and of course milk will help with obtaining these valuable and sometimes forgotten vitamins.

How to fix your dairy intolerance.

Start off SLOWLY…..I repeat…START. OFF. SLOWLY

The first week is really an introduction of white milk alongside food. You want to start with 1-2 ounces only every day for the first week. If this dose becomes problematic then lower the quantity back to an ounce or less.

Monitor if you have any side effects. If none of your regular side effects occur then increase it the second week by another couple ounces. Continue to slowly increase quantity for a few weeks and usually within a month your body is making the lactase enzyme and dairy is no longer your arch enemy. Awesome!

Some people have found switching brands of milk or even going with the ultra-pasteurized milk improves their ability to drink it. Some tout the opposite; with raw milk being the answer but it may be more the absence of synthetic vitamins giving a false positive. Also, I’m not talking about chocolate milk or other dairy products containing carrageenan (which can cause it’s own issues). That additive and other gums can be quite hard on digestion.

Good luck and let me know how it goes.

Stay well

Should you Avoid Gluten? Try a 14 Day Test.

14 Day Gluten Test

14 days! That’s all!

Think about how fast the last 2 weeks went – nothing to it – right?

What is this 2 week challenge I talk of?

It’s the elimination and avoidance of the root of all evil. The bane of existence.

The etiology of much peril.

GLUTEN! ……Cue the dramatic music.

First, let me gladly contradict myself somewhat by saying I’m not a fan of demonizing certain foods. Food shouldn’t be labeled Good or Bad

Everything should be looked at in context. If you are in an airport and your scheduled flight is delayed 7 hours and your pre-packed meals have run out and only a big burger joint is open at 3am

What do you do?

Eat that burger! Enjoy the burger! You’ll get to live another day.

Or… if first world problems are not on today’s menu by all means gorge on gluten.

Stressing over not eating perfectly may cause more problems than eating a particular food

It would be better to have something to eat than to go through an unscheduled fast and have your body eat itself.

However, this is not the context I’m talking about. I’m referring to your average 2 week span. Where life is just at a normal chaotic pace.

What is gluten and where do you find it?

Gluten is mainly found in wheat, barley, rye and oats are also thrown under that heading due to cross contamination in processing.

Science would suggest that 3%-6% of the population are gluten sensitive which is hard to accurately measure due to many individuals self-diagnosing without a doctor’s supervision.

It would seem in the last 10 years the avoidance of gluten has become very mainstream. Some of this is just trendy and meant for those who chase the latest fad. There are those however that are genuinely concerned and proactive about their health.

No longer is there a need to track down a local health store to get products. You can get gluten free products in almost every grocery store and even some gas stations.

Even restaurants and places like Dominos are catering to the demand.

But just because there is popularity does it mean it is the right option for you? “Having an allergy to gluten is vastly different than just being intolerant or sensitive

Maybe those who are known to be celiacs are lucky to the extent they can take an active role in controlling their health knowing the cause of their problems.

I’ve come across dozens of people who report all sorts of mysterious health issues that the medical community seem to shrug their shoulders at or try to manage at best. Strange fact is most people don’t realize they have a sensitivity. Most don’t consider fatigue, joint and muscle pain, skin problems, bloating and cravings to be associated with what they are eating.

“But gluten doesn’t bother me.”

How do you know if you haven’t at least taken a hiatus from it?

Are your present energy levels reaching your potential?

It is impossible to know for sure without a period of elimination

Obviously, there are tests for the diagnosis of celiac disease. This is usually missed on average 11 times according to Braly and Hoggan in the book Dangerous Grains

An average of 1 person per 100 has celiac disease which makes it more than twice as common as cystic fibrosis, Crohn’s disease, and ulcerative colitis combined. Braly and Hoggan list over 150 medical conditions that may have a gluten etiology. Only 1 out 8 celiacs have gastrointestinal symptoms so it can be subclinical.

According to Braly and Hogan if you are gluten sensitive you are 10 times more likely to develop an autoimmune disease!

It is suggested gluten will cause the villi in the small intestine to atrophy and thus diminish a person’s ability to absorb not just gluten but most foods. This is why someone could be eating food quality but still be malnourished.

According to Dr. Dan Kalish gluten will have a calming effect on the body by releasing gluteomorphines which is really a stress response. People become attached to the calming (stress) response and find it difficult to part with their morning toast or pasta.

Like I mentioned, there are testing for this but I have found it is hit or miss in most cases. The best way to ultimately check this is to eliminate all gluten for at least two weeks (that should be long enough to see change)

On the 15th day, have a gluten feast with every meal and take notice of the difference. If no change, then that is great. If there are changes for the worse then you may have an intolerance or sensitivity so it would be wise to avoid.

Let me know the results.

Achilles Reflex Test for Thyroid

Achilles Reflex Test for Thyroid

This was another simple test Dr. Broda Barnes used with his patients to check thyroid status. He would observe the relaxation rate of the Achilles tendon reflex. He would have a person kneel on the edge of a chair and thump their Achilles tendon so that it would make their toes twitch away from their body. A person with almost any thyroid function will have the reflex, but what you need to watch is how quickly the foot relaxes back to its resting position. A hypothyroid person’s foot looks like it has a pneumatic door closer on it or there is no movement at all. A person with a normal reflex will return to resting position or even slightly past at a more rhythmic tempo.

If you understand the premise that a tired cell is an excited cell then the ability of that cell/muscle/tissue/body to relax will be more difficult.

It’s similar to when you see a 2 year old who is “over tired” but can’t calm down.

The reflex should look similar to the T wave (repolarization phase) used in an ECG. A tired cell/tissue/muscle will tend to stay in the excited/contracted phase longer and will have a harder time relaxing. This will reveal it’s self in the ability of the muscle to relax. Could this also explain cramping? Rapid heart rate? Situations of anxiety?

Would it be a stretch to think the Achilles and heart would similar?

In the videos below we see two examples of the test. Both of these examples show a desired result with the female showing a ;slightly slower reflex but returns at the same rate of speed as the contraction phase.

There can be Three Negative test results:

  1. The slow pneumatic door effect; in the return phase
  2. A choppy return.
  3. No movement at all.

I have found the no return can also be extremely tight calves so stretching them prior to the test is recommended.

Use this test as a tool. Use due diligence with all tests.

In other words,

Think. Perceive. Act

If you have not signed up for my weekly updates, please do so. I’ll also send you 3 simple tests to check your metabolism.

The Importance of Body Temperature

The Importance of Body Temperature

If you have ever been hospitalized one of the first things a nurse will do is take your temperature.  This is a vital sign along with heart rate and blood pressure.

Your temperature is a great representation of not only your well being but what is occurring at the cellular level.  The definition of a calorie or gram calorie (usually denoted cal) “is the amount of heat energy needed to raise the temperature of one gram of water by one degree Celsius (or one kelvin).” In other words, your temperature is intimately related to your metabolism or your ability to ‘burn’ calories.

Seemingly outside the hospital this easy and affordable test is neglected compared to taking one’s blood pressure.

The body’s ability to maintain a temperature with little fluctuation is called thermoregulation. This is a process that allows your body to maintain its core internal temperature. All thermoregulation mechanisms are designed to return your body to homeostasis (a state of equilibrium).

A healthy internal body temperature falls within a narrow window. The average person has a baseline temperature between 98°F (37°C) and 100°F (37.8°C). Your body has some flexibility with temperature  However, if it varies too much it can affect your body’s ability to function. For example, if your body temperature falls to 95°F (35°C) or lower, you have “hypothermia.” This condition can potentially lead to cardiac arrest, brain damage, or even death. If your body temperature rises as high as 107.6°F (42 °C), you can suffer brain damage or even death.

You can see with a variance of 4 degrees Fahrenheit and 2 degrees Celsius and the body can be in trouble. Which emphasizes just how important and telling the body temperature is.

Those who have used the timing method to get pregnant will have some insight into the importance of body temperature. This method involves tracking the basal body temperature and trying to conceive a couple days prior to raising a woman’s body temp will raise about .5 to 1 degree about midway through the cycle due to an increase in progesterone.

There are various mechanisms involved in controlling body temperature which include:

Sweating: Your sweat glands release sweat, which cools your skin as it evaporates. This helps lower your internal temperature.

Vasodilatation: This happens when the  blood vessels under your skin get wider. This increases blood flow to your skin where it is cooler and away from your warm inner body. This lets your body release heat through heat radiation.

If your body needs to warm up, these mechanisms include:

Vasoconstriction: This occurs when blood vessels under your skin become narrower. This decreases blood flow to your skin, retaining heat near the warm inner body. Example: cold hands, feet and possibly nose.

Thermogenesis: Your body’s muscles, organs, and brain produce heat in a variety of ways. For example, muscles can produce heat by shivering.

Hormonal thermogenesis: Your thyroid gland releases hormones to increase your metabolism. This increases the energy your body creates and the amount of heat it produces.

Methods of measuring

There are many ways to record body temperature but the three more common choices are:

Oral: The digital thermometers of today make this the preferred choice for convenience. Drinking or eating very hot or cold food can affect temperature measurement when measuring orally.  15 to 20 minutes should be a safe time frame away from food. Physical activity can alter a person’s core body temperature. A patient that has recently exerted themselves should be given time to recuperate prior to taking a measurement. Usually exercise will drive up temperatures unless the adrenals are on overdrive. It is important that the patient keep their mouth closed during oral measurements. The most accurate results will come when the thermometer is properly positioned in the sublingual pocket and the  mouth is closed.

Auxillary

The underarm must be dry prior to measurement. You may need to wipe the  a dry towel prior to measurement.

After placing the probe tip in the armpit, bring the arm down close against the body to trap body heat.

The probe tip should be oriented in the same direction of the body, with the tip towards the patient’s head.

Rectal Measurement

Not the popular choice but some contend to be more accurate. Generally, water-soluble jelly or petroleum jelly should be used as a lubricant when taking rectal temperatures. This will allow for easier insertion of the probe and hopefully increase  comfort during the measurement.

The probe tip should be inserted no more than ½ inches or 1.3 cm into the rectum. You should never force the probe tip in if resistance is encountered.

If you have been recently heavily exercising their legs or lower body may have an elevated rectal temperature.

About a hundred years ago the temperature test was used to access thyroid functioning.  Broda Otto Barnes in 1942 made it popular advised in his book, ‘Hypothyroidism: The Unsuspected Illness’ and continued with support in, “Solved: The |Riddle of Heart Attacks’

He argues that Basal Body Temp (BBT) is a more accurate and a more convenient predictor of thyroid status than both Basal Metabolic Rate (BMR) and blood cholesterol. In this book, he advocates oral measurements. “The patient places a thermometer and book by his bedside. When he awakens in the morning the thermometer is left in the mouth without interruption for ten minutes by the clock.” He states: “From a study of over 1,000 cases the results indicate that subnormal body temperature is a better index for thyroid therapy than the basal metabolic rate.”

A couple of popular studies would support this assertion.

The biosphere 2 study where  healthy adults spent 2 years sealed off from the outside world. They had to eat a low-calorie diet that caused 18% weight loss in men and 10% weight loss in women. These participants were not overweight going in had an average body temperature around 98.6. But by the time they got out, their body temperatures had dropped to 96-97 F, and sometimes lower. When they started eating again and regained their weight, their body temperature went back up to normal. This mirrored their thyroid function. A lower body temperature corresponded to lower thyroid hormone levels. Evidently, their body temperature dropped as their metabolic rate dropped. It then rebounded when they resumed their normal eating pattern.

A similar result came from the Minnesota Starvation Experiment . this took place in 1945-46 and it was to study the physiological and psychological effects of dietary restriction and subsequent re-feeding.

The study was designed to have the participants lose 25% of their normal weight over an eight-week period by the following formula: For the first three months, participants ate 3200 calories a day and were quite well fed and comfortable.

Then, for the next six months, participants were restricted to an uncomfortable low calorie diet of 1570 calories a day. After this brutal period of deprivation, the men were then fed 2000-3000 calories a day. Finally, the study was concluded with the participants being allowed to eat an unlimited number of calories a day.

During the starvation period there were very noticeable changes.

Coldness, incessant hunger, weakness, exhaustion, dizziness, muscle wasting, and hair loss were some of the symptoms.

Also, heart volume shrank by 20%. Heart rate slowed. Body temperature dropped. Obsessive thoughts of food. Binging behavior. Extreme depression. Severe emotional distress. Irritability. Loss of libido. Interest in everything other than food vanished. Social withdrawal and isolation. Several subjects became frankly neurotic. One patient reportedly amputated 3 fingers with an axe in an act of self-mutilation. WTF !

Safe to say this study won’t be repeated.

Resting metabolic rate dropped by 40%.  In other words, the body was shutting down. Let’s consider this from the body’s point of view. The body was accustomed to getting 3,200 calories per day and now it gets 1,570. In order to preserve itself, it lowers energy production. It has no choice.

The heart gets less energy slowing the heart rate and heart volume shrinks. Blood pressure drops.

The heating system is turned down and the body feels cold.

Muscles get less energy leading to physical exhaustion.

Hair and nails get less energy resulting in hair loss and brittle nails.

These were survival measures the body used   under a time of extreme stress.

Not meaning to get sidetracked here but I wanted to show how metabolism, body temperature, energy and well being are extremely intertwined. I also want you to take notice of the calorie count in the deprivation phase of 1570 calories a day. This number and below is routinely handed out in weight loss regimes.

Broda Barnes recommended tracking temperature over a period of time to get an idea of what was happening.

Taking your temperature upon waking before you brush your teeth or drink/eat would be the first measurement of the day. this is the measurement you’ll be at your lowest temperature likely. the body typically will rise slightly throughout the day and usually slightly after meals. Tracking for 5-7 days will give  you a good picture of how your body is functioning.

A healthy functioning thyroid will consistently maintain a basal body temperature between 97.8 °F (36.6 °C) and 98.2 °F (36.8 °C) upon waking.

Anything lower than 97.8 °F (36.6 °C) implies that at complete rest, your cells are not able to produce adequate energy to meet the energy demands of your body.

This would indicate that you are in fact hypothyroid.”

Is the Fitness Industry broken?

Is the Fitness Industry broken?

In my 28 years of being a personal trainer I’ve never had those thoughts, until recently.

No doubt there are varying degrees of quality and methodologies when it comes to health and fitness. Like any profession you get good ones and you get….not so good ones.

But with the ever-increasing popularity in social media, we tend to turn to the internet for advice and expertise when unsure. The internet has the first and last say on most if not all matters.

There is upsides to having such access to information. It hands over some responsibility and accountability to the individual. It lets the person become a player or participant instead of a witness to what happens to them. This proactive approach can be powerful in that they are not resorting in the mentality of someone having to “fix them.”

However, the internet does require some critical thinking skills to wade through the mass amount of information and misinformation.

Curiosity can bring you to WebMD.com wondering why you have a prolonged rash and within 30 minutes you are getting your affairs in order and deciding where your ashes will go.

Before we throw the baby out with the bath water let’s put this in some context first. As I mentioned, I’ve been in the health and fitness industry for 28 years. Prior to that time of starting my business and formal training I read whatever I could get my hands on (pre internet). Books, magazines, newsletters in the mail, whatever I deemed that I may learn from.

The one thing I didn’t read was the “trash” magazines you would see at the checkout line. Snuggled next to the National enquirer and a headline like, ‘Prince William and Harry fighting with each other’ would be a magazine touting, ‘Eat this food and melt pounds away” or “this exercise will burn fat wherever you want your.” These were the original click bait headlines and sole purpose was grabbing your attention and selling the magazine. Unfortunately, scanning through Instagram or TIK TOK shorts gives me the same feeling as those grocery store magazines. I’m left thinking, “people actually believe this stuff?!”

Let me be the first to say I’ve made my share of mistakes even with the sole intention of helping a client. Fortunately, after repeatedly seeing failed attempts of certain recommendations of exercise prescription I’ve built enough reference points to weed through the bullshit or give credence to new ideas.

Unfortunately, if you happen to click on one of these, “Lose 10 lbs when you eat this herb” videos you get inundated by ads for the next couple weeks. I’m partly amused and disgusted at the same time. Amused that people are using these click bait titles and also disgusted that people are being duped.

I’m fortunate to have the background to see through the crap but I’m ticked off that people are being misled and/ or lied to for strictly monetary reasons.

One of the clear downfalls of the health and fitness industry is the advice given can come from someone with zero background in fitness and health. For example, I tend to listen to various podcasts in my car while driving to some clients. It could be a sports podcast, politics, comedy or whatever mood I’m in that day. Just a few weeks ago I was listening to a podcast about entrepreneurs. It was feel good stories of people who changed their lives when they put in the effort. The couple being interviewed have been very successful with their online business. I’m talking $100,000 a month successful. They talked about how they started and built their website. They also talked about catering to trendy topics. In particular the keto diet which they have their very own program and sell. They admitted their keto program they developed was a very good seller for them. The host happened to question the pronunciation of the word keto and the guest replied, “I’m not sure really.” (insert white guy blinking gif)

Her background was an accountant and just switched to the online health and wellness business under 3 years ago. Now, I highly recommend you don’t ask me for accounting advice. I think you see my point.

There’s a chance I may be the idiot here. They are the ones making big coin. Personally, with good conscience I couldn’t sell advice to people knowing it’s wrong or that I’m not informed on the topic. I’m not against people succeeding. Not at all. But, I am against people being misled or misinformed. Food has a huge impact on how we look, feel, think and act. Call me crazy but someone who has little knowledge in health and wellness shouldn’t have control over your feelings, mood and health.

This is the case in the industry however. An attractive 22 years old with low body fat is representing products or a certain program and it’s “hook line and sinker” for the reader. This isn’t new to marketing but I’m just a little surprised at the effectiveness of it. I’m surmising the buyer today should be more savvy with having google at their finger tips. Sure, it’s an emotional decision many times and logic is cast aside but I’m guessing many of these buyers are not first time buyers of the “get lean in 43 seconds” program. These programs that promise quick results. That promise minimal effort or just add this ingredient to a “just drink this one thing” wreak of B.S.

I feel for those who get suckered in by sleek advertising. They hit at people’s pain points and promise to take you to the land of milk and honey. These quick fix exercise programs set people up for failure. They lead to disappointment. It leaves people discouraged. “I’ve tried everything it’s just the way I am.” is the resulting mantra.  People develop the mindset that they need to starve themselves. They are yo-yo exercisers. They start the program with high hopes and when the results don’t happen the motivation goes down the toilet.

If you’re ok with that then great! But if you’re eternally searching then please make sure the headlines pass the smell test.

If they promise melting fat in a certain area or 10 lbs in a short time then please run in opposite direction – FAST!

Best Ways to Lower Cortisol

Lowering Cortisol

Cortisol can be thought of as the loud pitched noise coming from the smoke detector. It can keep us safe in times of intense stress but when it becomes chronic it can age and deteriorate us quickly. Stress has been considered to be the cause of most if not all chronic disease. If cortisol rises due to stress then it would be wise of us to find ways to manage the stress and reduce cortisol.

The fight or flight response is the term typically used to describe when cortisol increases. One of cortisol functions is to supply energy (sugar) in the blood to provide muscles, brain and organs with fuel in times of distress. This occurs by breaking down our tissues like muscles, skin and organs into amino acids which are then converted by the liver into sugar (energy). This process is called gluconeogenesis.

Cortisol is believed to be made in the adrenals but some research suggests it can be produced in every cell.

Society in general is over worked, over stimulated, over trained, under rested and undernourished. These lifestyle habits in the first half of life can shorten the second half.

Every mental stressor is processed differently for each individual. Some people are very stress hardy while others can’t handle as much. A common phrase you hear is “that person has a lot on their plate.” This may be true but it’s also true that everyone has a different size plate.

High cortisol symptoms:

  • Suppresses thyroid – stops the conversion from T4 to T3
  • Estrogen increase
  • Progesterone drops for both men and women
  • Fatigue
  • Anxiety
  • Body fat gain
  • Decreased bone density
  • Skin quality diminishes
  • Testosterone drops
  • Long term will affect Immune system
  • Accelerated aging

Strategies to Reduce Cortisol

  1. Optimal food. Malnutrition will affect cortisol levels. Lack of nutrients or enough carbs or calories will raise cortisol levels. Keeping blood sugar levels under control will help mitigate cortisol. Avoiding poly unsaturated fats will have universal benefits.
  2. Exercise. Finding the right balance is key. Too intense or too frequent will be a problem, just as too little. More is not better contrary to the popular fitness culture. If you are already fighting high cortisol it would be wise to stay with minimal exercise and/or intensity. A walk in the woods or a stroll in the park may be the prescription required.
  3. Sunlight (red and orange light). This will not only help circadian rhythms and sleep but also Vitamin D levels which is a cofactor with the protective hormones. The red light wavelength will penetrate the skin and improve cellular function (metabolism).
  4. Laughter. Hard to feel stressed while laughing. Watch a funny show or just being around people who make you laugh more frequently. The opposite is also true. Try not to surround yourself with “doom and gloom” people who look at roses and see the thorns.
  5. Regular sleep. This is when the body renews and repairs. If you are not getting 6-9 hours you may be in a more catabolic state. The regularity is important meaning going to bed and waking at similar times each day. Changes in the regularity can be clearly seen in the jet lag effect. This advice may sound like telling a drowning person to swim faster because high cortisol will cause sleep problems. I’ve covered improving sleep before so check that advice out and hopefully it will help.
  6. Get a pet. Pets have been shown to lower stress, anxiety and improve overall mental health. A dog can also get you outside in the sun and make that low intensity walk consistent.
  7. Breathing exercises: There are many great breathing techniques out there such as the Buteyko method, or Jon Kabat Zinn. One of the main principles of these techniques is to increase carbon dioxide levels. Carbon dioxide will ‘push’ oxygen into the cells and have a calming and relaxing effect on the overall body. Using mouth sleep tape can also play a big role in retaining carbon dioxide levels in the body. Its a big reason why I developed The Blue X sleep tape.
  8. Find a hobby. Having a hobby like knitting, painting, or comic collecting can be therapeutic. I’ll frequently hear how gardening feels almost meditative. Any activity that involves ones focus to stay on that one activity has a meditative property.
  9. Yoga or Qigong. I’m not talking boot camp yoga where it’s high intensity and leaves you exhausted. Ideally, these sessions should leave you energized or slightly relaxed.
  10. Herbs. Herbs such as ashwaganda and holy basil have been used to control anxiety. The herbs can be a nice option because of price and less side effects than prescribed drugs.
  11. Vitamins. Eating a nutrient dense diet will help but sometimes we can’t get everything we need. Vitamin B, zinc and minerals like magnesium and calcium have been useful ways to reduce cortisol.
  12. Gelatin. The amino acids of glycine, lysine and proline have an anti- inflammatory and anti-excitatory effect. This is helpful to combat tryptophan’s pro inflammatory and excitatory characteristics. Tryptophan is an abundant amino acid in the average diet.

Reduce Cortisol

It’s quite apparent we all have different abilities to handle stress. Some people will buckle under the slightest disturbance while others can handle anything thrown at them. The protective hormones of pregnenolone, DHEA (Dehydroepiandrosterone) and testosterone are three hormones extremely important with a person’s ability to handle stress. Age and malnutrition will interfere with these hormones.

If these hormones are abundant you are very stress hardy and could be subjected to a cortisol pill and not be affected. These protective hormones are built from a functioning thyroid when enough cholesterol is present. if your thyroid and cholesterol is low you will turn any trace of cholesterol into adrenaline or cortisol. Basically, you can get over active adrenals from a low thyroid and a liver that is not producing enough cholesterol.

Having a hypo (underactive) thyroid with high cortisol can become a viscious cycle. The thyroid will slow because of stress which in return will increase estrogen. Estrogen then activates the adrenals and cortisol production.

When cortisol is high and testosterone is low depression may be the outcome. The body senses it is being destroyed by cortisol and slows down to almost hibernate. This can result in anxiety and depression.

If you knowingly have high cortisol try to incorporate some or all of these strategies above. A common theme with these suggestions is to take time for oneself. Spreading yourself thin will undoubtedly have an undesired effect. Optimizing your protective hormones will make you more resilient to handle whatever is thrown your in your direction.

Nothing erases unpleasant thoughts more effectively than conscious concentration on pleasant ones – Hans Seyle.

Keep me updated on your progress and let me know any other strategies you find effective.

Please feel free to share with someone.