🗞 LiveTo120 Weekly Newsletter | Edition No.001
The #1 longevity newsletter on substack for actionable insights on nutrition & wellness, physical & mental fitness + the latest trends in longevity.
Wednesday, February 22nd, 2023
Hello Friends,
Welcome to the very first edition of the #LiveTo120 Weekly Newsletter!
We couldn't be more excited to share with you our wisdom and reflections from over 10+ years of coaching.
As part of the Life Aesthetics Community, your feedback and critique will be invaluable in shaping this project as it evolves over time.
We're grateful for each and every one of you and can't wait to continue this journey together. Stay tuned for next week's edition No. 002!
Sending the best of vibes,
-Jodii & Matthew Fox
📍 Before we dive in, take a moment to make yourself comfortable and relaxed.
⏳ We have about 10-15 minutes of reading ahead, but if you prefer, there's also an option to listen to this episode via audio at the top of the newsletter.
▶️ You can even try listening on 2x speed for a speedy and efficient experience.
ps. in our pre-launch edition, we outlined the structure of this weekly newsletter with the various features and subsection’s you can look forward to - it’s worth a quick read!
🥞 Nutrition & Diet
In 2023 as we go about returning to our busy lives, it's easy to get caught up in the daily grind and forget to take a moment to appreciate the simple things.
One of those simple things is the food we eat.
In a world where diets and meal plans often feel like a burden or form of restriction, it's important to remember that the food we choose to nourish our bodies with can be so much more than just a source of fuel - it can be a source of joy, pleasure, and even inspiration.
As coaches who have spent years helping people achieve their health and wellness goals, we’ve come to understand that the journey into nutrition is much like a treasure hunt of uncovering and discovering foods that you love.
Having gone through our own personal struggles with food and dieting, we know firsthand how challenging it can be to create a healthy eating structure that is sustainable in the long run.
But after years of working with clients and experimenting with our own diets, we've discovered that the key to success lies in finding joy in the process of nourishing your body.
It's about seeking out foods that not only please your taste buds but also provide your body with the necessary macro and micro nutrients that it needs to thrive.
When you find foods that both bring you joy and meet your nutritional needs, sticking to a healthy eating structure becomes less of a struggle and more of a source of pleasure.
It's a journey that requires patience, curiosity, and self-discovery, but the rewards of finding your own personal treasure trove of healthy, delicious foods are worth the effort.
Jodii labelled this concept ‘Joy On Repeat’, and it's become the cornerstone of her approach to healthy eating.
At its core, Joy On Repeat is about finding joy in your discipline.
It's about creating a meal plan that is tailored to your personal goals and that you can easily follow and make a part of your daily routine.
Whether your goal is fat loss, muscle gain, hormone health, gut health, or just overall wellness, the key is to find healthy foods that bring you maximum joy so that you can consistently make them a part of your lifestyle.
For us, the secret to the perfect diet or meal plan is not about deprivation or restriction. It's about discovering the joy in the foods that nourish your body and your soul.
When you find foods that excite your taste buds and bring a smile to your face, sticking to a healthy eating plan becomes effortless.
Eating healthy no longer feels like a chore but instead becomes a delightful adventure of discovering new flavors and textures that satisfy your body's needs and your taste buds' cravings.
This week we encourage you to find your Joy on Repeat.
💣 Knowledge Bomb | Macronutrients vs. Micronutrients 🥊
Do you know the difference between Macro vs. Micro?
Macronutrients and micronutrients are two types of essential nutrients that our bodies need to function properly. As the name suggests, macro- refers to those nutrients that are needed in larger quantities, while micro- refers to those needed in smaller amounts.
The three (3) macronutrients are carbohydrates, proteins, and fats.
Carbohydrates provide the body with energy.
Proteins are essential for growth and repair of tissues.
Fats are important for hormone production and the absorption of certain vitamins as well as brain health.
In contrast, micronutrients can be broken down into (2) categories; vitamins and minerals.
While we need these in much smaller amounts than we do macronutrients, they play an important role in maintaining our health.
Vitamins are organic compounds that our bodies need in small amounts for a variety of functions, such as maintaining bone health, supporting the immune system, and promoting good vision.
On the other hand, minerals are inorganic compounds that our bodies need for various functions, such as building strong bones, supporting muscle and nerve function, and regulating fluid balance.
It's important to note that both macro and micronutrients are necessary for good health, and a balanced diet that includes a variety of foods is the best way to ensure that you're getting all the nutrients your body needs.
While it can be tempting to focus on one nutrient or another, it's important to remember that a healthy diet is about balance and variety.
🍰 Featured Recipe | “Blueberry Oatmeal Bake” by Alicia Lunn
Do you meal prep to keep yourself on track?
If so, this Blueberry Oatmeal Bake recipe is the most simple breakfast idea that’s extra delicious topped with Greek Yogurt & Maple Syrup!
This recipe makes 12 servings
Each serving is 125 Calories; 3g Fat, 7g Carbs & 12g Protein
Ingredients
2 cups Organic Gluten Free Oats
2 scoops Vanilla Protein Powder
2 cups Organic Wild Blueberries
2 Organic Free Range Eggs
20 grams Organic melted Ghee
100 grams 0% Lactose Free Greek Yogurt
2 cups Unsweetened Vanilla Almond Milk
35 grams Granulated Brown Sugar Stevia
1 tsp Baking Powder
¼ tsp Baking Soda
½ tsp Sea Salt
2 tsp Ground Cinnamon
2 tsp Pure Vanilla Extract
Instructions
Preheat oven to 350 degrees F.
Lightly spray a 9x13” baking dish and set aside.
In a small bowl, combine oats, protein powder, baking powder, baking soda, salt and cinnamon - set aside.
Whisk melted ghee into your milk greek yogurt, eggs, sweetener and vanilla.
Add dry ingredients to wet ingredients and mix well.
Fold your blueberries into the mixture.
Spread evenly in a 9x13” pan.
Mixture will look “soft” and that’s OK - it’s meant to resemble uncooked oatmeal.
Bake at 350 degrees F for 30 minutes.
Portion out for the week, and enjoy each morning!
You can heat up your slice, top with Greek Yogurt and Sugar Free Syrup, cool whip, granola etc.
Once cool, divide into 12 bars and store in airtight container in the fridge.
🏋🏼 Movement & Fitness
I almost spilled my coffee when Jodii told me she did a full Pilates workout in her office last week.
You see, Jodii's the same woman who was bench pressing nearly 2x her bodyweight and competing in fitness competitions for the past 10 years. Pilates seemed like a walk in the park for her - or so I thought.
But as it turns out, Pilates was no joke.
Jodii's body was sore for days after. She admitted her butt and abs were burning the whole time, and at points she was out of breath - all from a 30-minute video series by the super fun and motivating energy of Melissa Wood.
It's funny how things change, isn't it? From barbells to Pilates - it just goes to show how much the fitness industry is evolving. And with the pandemic forcing us all to work out from home, we're seeing more and more people embracing new forms of movement and finding creative ways to stay fit.
Let's face it - we all know that daily movement and fitness routines are good for us. But sometimes, it can feel like trying to tame a inner wild beast of resistance to creating space for a routine. We might start out with the best of intentions, only to find ourselves kicked off the wagon just few weeks (or days) later.
It got me thinking; could at-home Pilates become the secret weapon I use for my clients when designing the fitness component of their lifestyles?
After all, this form of exercise might look deceptively easy, but don't be fooled - it packs a serious punch.
Pilates is a powerhouse of a workout that will leave you feeling stronger, leaner, and more centered. Its focus on core strength, alignment, and control makes it a perfect addition to any fitness routine, or a standalone practice for those looking for a low-impact, full-body workout.
And with the pandemic driving us all indoors, at-home exercise has become more popular than ever.
Pilates is also perfectly suited for small spaces and minimal equipment - exactly what many of the stay-at-home parents I work with require to gain momentum into their programs.
I also love Pilates because the mindful, intentional movements it involves that offer a respite from the chaos of the outside world, allowing us to focus on our bodies and our breath.
Speaking of breath work - let's not forget the importance of deep, intentional breathing in any movement practice. Not only does proper a breathing technique increase oxygen flow and help with overall cardiovascular health, it can also help to reduce stress and anxiety. And in these uncertain times, we could all use a little extra help in that department.
So grab your mat, take a deep breath, and consider exploring the wonderful world of at-home Pilates and breath work. Trust us, your body (and mind) will thank you.
💣 Weekly Knowledge Bomb | “We’re all Breathing Like Idiots.”
Are you a shallow breather? (us too!)
The truth is, most of us have probably been breathing wrong for most most of our lives. But don't worry, it's not your fault!
In this week's knowledge bomb, discover the surprising benefits of deep breathing through the transformative practice of breathwork.
Breath work is a powerful tool that has been used for centuries to calm the mind and slow the central nervous system. The practice of conscious breathing has been a staple (if not an art form) in many cultures and traditions, from yoga and meditation to martial arts and even childbirth.
The reason for this is simple: our breath is intimately connected to our physical and emotional states, and learning to control it can have profound effects on our well-being.
Deep breathing, which engages the diaphragm muscle, has been shown to activate the parasympathetic nervous system, which is responsible for the body's "rest and digest" response.
This can lead to a decrease in heart rate, blood pressure, and stress hormones, which in turn can help to alleviate feelings of anxiety, tension, and even pain. This is why deep breathing exercises are often recommended for people dealing with stress, anxiety, or panic attacks.
On the other hand, shallow breathing, which is often associated with anxiety and other stress-related conditions, can have negative effects on both the body and mind.
Shallow breathing can cause the body to enter a state of hypervigilance, triggering the sympathetic nervous system's "fight or flight" response.
This can lead to an increase in heart rate, blood pressure, and stress hormones, which can exacerbate feelings of anxiety and make it more difficult to relax.
Learning to breathe deeply and effectively, using the diaphragm muscle, can help to counteract these effects and promote a state of calm and relaxation. By bringing awareness to our breath and practicing deep breathing exercises, we can begin to retrain our bodies to breathe more deeply and easily, even in moments of stress or anxiety.
🏋🏼♂️ Featured Workout | “The Yogi-In-A-Hurry Workout” (10 Minutes)
There are 1440 minutes in your day which means this 10-minute Yogi-In-A-Hurry workout is approximately 0.7% of your day - but has the potential to improve your entire is-ness by 100% or more. Do it.
What you’ll need:
A Quiet Room
A Yoga Mat or Pillow (optional)
Essential Oils + Diffuser (encouraged)
A selfish commitment that these 10-minutes matter for you to bring the best version of you to every moment of your day.
What you’ll do:
Find a comfortable seated position in a quiet room and take a few deep breaths, inhaling through your nose and exhaling through your mouth.
As you inhale, visualize the breath streaming in to your nose and flowing down into your belly - and as you exhale imagine all the tension and stress leaving your body like a black cloud of smoke purging from your soul.
Begin to alternate nostril breathing.
Use your right thumb to close your right nostril and inhale deeply through your left nostril. At the top of your inhale, use your ring finger to close your left nostril and exhale through your right nostril. Inhale through your right nostril and exhale through your left nostril. Continue this pattern for 3-5 minutes. Try to smile and laugh at the stresses of life as you clear your mind from past or future.
Transition into a seated spine stretch.
Sit with your legs crossed and your hands on your knees. Inhale as you sit up tall, and as you exhale, round your spine forward and tuck your chin to your chest. Inhale as you come back up to a tall spine, and exhale as you round forward again. Repeat for 1-2 minutes.
Move into a tabletop position on your hands and knees.
Inhale as you arch your back and look up towards the ceiling, and exhale as you round your spine and tuck your chin to your chest. Continue to move through these cat-cow stretches for 1-2 minutes.
From tabletop position, move into a downward-facing dog.
Press your hands and feet into the ground and lift your hips up towards the ceiling. Hold for a few breaths, and then walk your hands back to your feet, rolling up to stand.
Finish with a standing spine twist.
Stand with your feet hip-width apart and your arms extended out to the sides. Inhale as you twist to the right, and exhale as you twist to the left. Repeat for 1-2 minutes.
That's it you little Yogi - now you can get back to being in hurry.
🧬 Supplementation & Alternative Wellness
We're now officially in the home stretch to June 1st, with just 99 days to go - not that I'm counting or anything 😅
This morning, as I passed by the Okanagan lake where I love to paddle board in the summer, I couldn't help but tell it how much I can't wait to be reunited with it.
As I'm writing this today here in the mountains of Kelowna, BC, I'm looking down at my hands, and my skin looks dry and rough. I'll admit, my energy is feeling a little depleted from a lack of sunshine, and all I can think about is the excitement of summer.
At this point in the late stages of winter, it's normal for our energy levels to feel a little exhausted - I call it the pre-spring blues. Our immune systems, energy levels, and moods all take a hit during the long, dark winter months.
It's especially important that we take good care of ourselves during this time, to combat the "winter blahs". We all know how much better we feel when the sun is shining - we're happier, more energetic, less stressed, and we tend to get sick far less often.
This is the power of sunlight.
The sun has an incredible ability to energize and recharge us, and it helps our bodies produce Vitamin D, which is crucial for our immune system, mood, and overall wellbeing.
So while we may be feeling a little blue right now, let's take comfort in the fact that brighter days are ahead, both literally and figuratively.
Let's prioritize self-care and make sure we're taking steps to support our bodies and minds as we make our way through the rest of winter. Before we know it, we'll be basking in the warmth and joy of summer once again.
💣 Weekly Knowledge Bomb | “Why we all need more D.”
Part of this self-care is making sure we all get enough D to make our bodies feel happy.
Yes, Vitamin D is an essential nutrient that your body needs to stay healthy, but it can't produce it on its own.
You can get it through exposure to sunlight, your diet, or supplements. When it comes to the benefits of Vitamin D, there are plenty - it regulates calcium and phosphorus levels in the body, supports immune system function, reduces inflammation, and even helps with brain health and cognitive function.
Plus, it can even boost your mood and help prevent seasonal depression!
But how exactly does our body make Vitamin D3?
Well, when your skin is exposed to the sun's UV rays, a chemical reaction takes place that turns a type of cholesterol in your skin into Vitamin D3. Then, your liver and kidneys help convert this Vitamin D3 into a form your body can use - active Vitamin D.
So, if you're looking to get more D, you have a few options.
You can try spending more time outside in the sun, eating foods like fatty fish, egg yolks, and mushrooms, or taking a Vitamin D3 supplement.
Personally, my favorite way to get my daily dose of Vitamin D3 is through a supplement - it's easy, convenient, and ensures that I'm getting the recommended daily amount to feel my best.
🌱 Mother Nature’s Wisdom
Gather dear ones, and welcome to my healing tree 🌳
To ensure you get enough Vitamin D, it's essential to know the recommended daily allowance (RDA). For adults, it's 600-800 International Units (IU), while for children, it's 400-600 IU.
While we have already discussed that the best food sources of Vitamin D3 include fatty fish like salmon, mackerel, tuna, and trout, mushrooms exposed to UV light, egg yolks, beef liver, and fortified foods like dairy, plant milk, orange juice, and breakfast cereals, it can still be challenging to get enough Vitamin D from food alone, especially in the winter months when sunlight is scarce.
That's why a high-quality Vitamin D supplement is the treasure I have for you today.
Super Vitamin D
This Vitamin D supplement capsule contains 1000IU of Vitamin D and Lemon Balm, which supports mood and hormone balance.
It also supports healthy nervous system function, and is plant-based and vegan-friendly. This supplement helps support the immune system, as well as healthy bones and teeth.
🧠 Personal Growth & Mental Health
Have you ever heard of the 'region beta paradox’?
If no, please take 1-minute and watch this reel for context as I really thought it was an incredible insight and quite an empowering concept that if interpreted correctly, can illuminate why many of us struggle to get outside of our ‘comfort zones’ and inspire us get up and take action towards building the lifestyles we want.
The region beta paradox is a fascinating phenomenon where people living in areas with higher levels of education, income, and overall well-being paradoxically experience higher rates of mental health disorders.
But how can this be?
It sounds so, counterintuitive - doesn’t it?
It was studied and proven that despite having better access to resources and healthcare, individuals in such regions are more prone to anxiety, depression, and substance abuse than those living in less developed areas.
One possible explanation is that the demands and pressures of modern life and higher levels of social isolation and loneliness may be causing more stress in people living in urban areas.
I love how in the reel he articulates:
If we have 1 mile to travel, we may walk.
If we have 2 miles to travel, we will likely drive.
“Paradoxically you’ll travel two miles faster than one mile, which means worse situations can be better than good situations.”
This demonstrates the reason why many people just "coast" through life.
Even though most are dissatisfied with their life circumstances, their situations are not bad enough to prompt them to take significant action, and at the same time, their situations are good enough to keep them comfortably passive, but still silently unhappy.
So it’s worth asking yourself, are you in a comfort zone?
💬 Quote of the Week
“Our levels of desire, patience, persistence, and confidence end up playing a much larger role in success than sheer reasoning powers. Feeling motivated and energized, we can overcome almost anything. Feeling bored and restless, our minds shut off and we become increasingly passive.” - Robert Greene, Mastery
📚 Weekly Book Recommendation
I absolutely loved reading 'Mastery' by Robert Greene. As someone who's part entrepreneur and part coach, I've had moments in my personal journey where I've doubted my abilities and questioned the path I've chosen. However, this book was like an energetic magnet that kept me engaged from cover to cover.
Greene's thorough examination of well-known public figures, both historical and modern, takes you through their inspiring life stories and the obstacles they overcame to achieve greatness in their fields. From Leonardo da Vinci to Paul Graham, he highlights the light bulb moments that changed everything for these individuals and propelled them to success.
Overall, 'Mastery' was not only informative and educational, but also a fun and engaging read that I highly recommend to anyone looking to improve their skills and achieve mastery in their chosen field.
🧘🏽 Mantras & Meditations
'“Grateful for the opportunities and abundance coming to us.”
For many years we have been started our journal entries with the phrase '“Grateful for the opportunities and abundance coming to us.” or #GOACTU for short.
Gratitude is a powerful force that can transform your life and bring you the abundance you seek. When you cultivate an attitude of gratitude, you open yourself up to receiving the blessings and opportunities that are waiting for you.
It's essential to recognize the importance of being grateful for the abundance that is already present in your life. By focusing on the things you already have, you create a positive energy that attracts more abundance to you.
When you are in a state of gratitude, you are subconsciously in alignment with the universe. You are open and receptive to the opportunities that are available to you, and you are more likely to recognize them when they appear.
This alignment is essential when you are searching for abundance, as it allows you to see the possibilities and take action towards them.
So, if you are looking to bring more abundance into your life, start by cultivating an attitude of gratitude.
Take time each day to reflect on the things you are thankful for, and express your appreciation for them.
As you do this, you will begin to notice more and more opportunities coming your way, leading you in the direction of the abundance you seek.
#GOACTU
📰 Top Headlines in Health & Culture
🗞️ Do we really have as much time left as we think?
@SahilBloom is one of our favourite content creators on Twitter that continuously inspires us with his writing on growth, health and life itself. In a recent tweet, Sahil offers a unique perspective on the time we have left with our loved ones, prompting us to cherish every moment we can with them.
We live in a world where academic studies and breaking news often take centre stage, it's refreshing to be reminded that knowledge and wisdom can come from anywhere - even a well-crafted combination of words and ideas.
Sahil's insights are a true perspective shifter and a call to action for all of us to make the most of the time we have.
*Read the full thread below
🗞️ Will we look back at Alcohol the same way as a society we view Smoking?
When you spend over 15 years helping people transform their lives, you start to see the dangers lurking in the murky waters of societal norms.
Of all the threats we face, alcohol consumption is the darkest, by far.
But even with all the risks and negative impacts on our bodies, many people still wonder if they can keep their red wine or go out with friends for beers.
As coaches, we are in a delicate position: we need to educate our clients on the dangers of excessive alcohol consumption, while also understanding that changing habits takes time.
The truth is, alcohol is the most toxic contributor to liver damage, with cirrhosis and liver cancer among the most severe consequences of abuse. And that's just the beginning.
Regular drinking can lead to and worsen mental health problems like depression and anxiety. It dramatically impairs cognitive function, affects decision-making ability, and depletes the body of serotonin, the "feel-good" chemical.
Despite all of this, we know that change is hard. Breaking the habit of drinking can be a long and difficult process.
But we also know that it's possible, and that the benefits of reducing or eliminating alcohol from our lives are enormous. Improved health, better relationships, and greater clarity of mind are just a few of the many rewards that await those who choose to prioritize their wellbeing over societal norms.
If this topic interests you, Dr. Andrew Huberman has an incredible podcast on this topic - I highly encourage you to listen in the tweet we linked above.
🏆 Life Aesthetics Featured Moments of Confidence
Nicole and I have been working together for eight years, and it has been a pleasure to coach her through many goals, including multiple bikini competitions and the International Arnolds Sports Fest in 2020.
However, as we continued our coaching journey, Nicole realized that her true passion was not just competing in competitions but also building a healthy and sustainable lifestyle for herself.
She shifted her focus to prioritize wellness, stress management, and hormone balance, and she found that this approach not only made her feel better physically but also mentally and emotionally.
Nicole's story is a testament to the power of self-awareness, self-reflection, and self-care. By shifting her focus from external validation to building a healthy and sustainable lifestyle that aligned with her true passions and values, Nicole not only achieved greater physical health but also found a deep sense of purpose and fulfillment.
Her journey reminds us that when we focus on creating sustainable habits that promote physical, mental, and emotional balance, we can achieve greater levels of vitality, resilience, and joy, and create a foundation for a lifetime of wellness.
📍 Life Aesthetics Featured Programs & Coaching Promotions
Introducing Kickstart, the ultimate program designed to help you jumpstart your fitness journey!
Whether you prefer to work out at home or in the gym, this program is tailored to your needs and preferences.
With optional at-home or gym workouts, you can choose the setting that works best for you. Plus, Kickstart comes with custom macronutrient targets to ensure you're getting the right balance of carbs, protein, and fats to fuel your body and support your fitness goals.
Kickstart also includes a custom meal plan design that incorporates your favorite foods, so you don't have to sacrifice taste for health.
We believe that healthy eating should be enjoyable and sustainable, and that's why our meal plans are designed to fit your lifestyle and tastes. Kickstart also includes a longevity supplement guide to help you optimize your health and well-being.
Whether you're just starting out on your fitness journey or looking for a fresh start, Kickstart from the 21 Collection is the perfect way to get moving and take charge of your health and fitness.
*To sign-up, click the photo below!
👋🏼 Hey!
Thanks for reading this week's #LiveTo120 Newsletter Edition No. 001
If you have any comments, feedback or questions on any material written in this edition please share as we’d love to continue a dialogue below.
If you enjoyed the read, we’d really appreciate if you’d share our community with your network of friends, family & fellow longevity enthusiasts.
🎁 Leave a comment on this post and we’ll choose someone before next weeks episode for a 4-Week Nutrition or Fitness Structure Design.
*Disclaimer; we are passionate and educated coaches with 20+ years of combined experience working exclusively online with clients to transform their bodies and their lifestyles; however, it must be said and understood that our perspectives and opinions written on substack are our own and do not constitute specific advice for your individual goals in health and wellness.
All material presented in this newsletter is not to be regarded as medical advice, but for general informational and entertainment purposes only. Following over-generalized Exercise, Diet & Supplementation guidelines does involve risk, so caution must always be utilized and a medical professional consulted to provide unique care and guidance for your needs. We cannot guarantee weight-loss or remedy for ailments by following the information provided within the Life Aesthetics substack. You assume the entire risk of following any information provided within our publications. You are solely responsible for making your own wellness decisions. Owners of this newsletter, its representatives, its principals, its moderators, and its members, are NOT registered medical professionals either within British Columbia or any regional or international regulatory authority. We recommend consulting with a registered medical professional for tailored healthcare. Reading and using this newsletter or using our content on the web/server, you are indicating your consent and agreement to our disclaimer.