🗞 LiveTo120 Weekly Newsletter | Edition No.003
The #1 longevity newsletter on substack for actionable insights on nutrition & wellness, physical & mental fitness + the latest trends in longevity.
Thursday, March 9th 2023
Hello Friends,
Welcome to the third edition of the #LiveTo120 Newsletter!
We absolutely loved writing this week's edition and discussing everything from psychedelic mushrooms to the pressures social media has on our mental health.
In our nutrition section Jodii share’s the trigger moment for us in 2018 that led us down a journey of transforming our lifestyle choices. Additionally, we've got a hilarious text message from one of our clients that we can't wait to share with you all.
Our featured recipe this week is an incredible macro-friendly cheesecake, made by our lifestyle client Eric - but don’t worry to help you burn off those extra calories, we've included a guide on how to accurately calculate the calories burned during your workouts.
We're grateful for each and every one of you. Enjoy the edition, and check your inbox next week for edition No. 004.
Sending the best of vibes,
-Jodii & Matthew
📍 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
A few days ago, my friend (and long time client) Nilgun sent me a text reading:
“You’re never going to believe it, I found your account on myMacros+ from early 2016
…your last name is still Livingston”
Then she attached a screenshot of the foods I was eating on a daily basis - the Princess Macaroni really made me 🤭
But truthfully, this was a real eye-opener for me in terms of how much my understanding of food, functional nutrition, and the human body has evolved over the past eight years.
While I don't remember the exact foods I was eating back then, I vividly remember how I felt and how that led me to the path I'm on today.
At that time, I was competing nationally in figure competitions, and my sole focus was on getting as lean and muscular as possible.
📸 circa 2015
I reflect back on these photos and recall the many times people would praise me for how I looked, how lean I was how much dedication it required but what you don’t see is my blood work, my anxiety, my bloating issues, the struggles I faced with my hormones, the acne, my fatigue & the list goes on.
You see, I may have been eating a low calorie diet and eating to ‘fit my macros’ but I was eating a very nutrient deficient diet.
The foods I was choosing may have tasted good to me at the time and fulfilled my desire to eat what I want while still getting lean, but it came with consequences of yo-yo dieting, overeating, restriction, and many health issues.
It wasn’t the bodybuilding alone that caused these issues, it was the way I was choosing to diet and to eat.
I was focused on the external only and my body was struggling as a consequence.
Between the years of 2016 and 2018 two major circumstances changes my life;
I lost my dad to cancer in 2016.
Matthew got diagnosed with Celiac disease in 2018.
This was my trigger moment to change how we were living and the lifestyle the choices that we were making.
This experience led us to delve deep into the world of nutrition as medicine, and we learned what our bodies truly need to function optimally.
As we took these steps towards better health, my passion for holistic and functional nutrition was ignited.
Realizing that food and lifestyle choices have a significant impact on our health, I understood that they also have the power to heal us.
This is why Matthew and I eat the way we do with joy and passion, and it's also the reason why we now teach nutrition to our clients with the same enthusiasm.
We believe that by making simple yet powerful changes to our diet and lifestyle, we can promote optimal health and wellbeing.
When you start to explore the food you consume beyond just its calorie and macro content, you begin to ask yourself, "what is this food doing to my body or for my body?"
This simple question can cause a significant shift in perspective, allowing you to see food as more than just a means to an end. Instead, you begin to view food as medicine and an opportunity for health and longevity.
This shift in thinking can lead to a newfound appreciation for the food we eat, allowing us to enjoy and experience it in a new and fulfilling way.
💣 Knowledge Bomb - “The Diet Grid'“
So, when we talk about "diet," we're really talking about the foods we choose to eat to achieve specific health goals or body composition targets.
To figure out what the best diet is for you, you need to first ask yourself what your goals are for your body and your health.
How do you feel now, and how do you want to feel every day?
It's like that phrase, "calories in vs. calories out," which means that losing or gaining weight is all about finding the right balance of energy intake and output.
We all have something called a Metabolic Set Point, also known as our "Total Daily Energy Expenditure."
This number tells us how many calories we need to consume each day to maintain our current weight, taking into account things like our age, sex, height, weight, and activity level.
By understanding this number and our personal needs, we can start to build a diet that helps us achieve our goals and feel our best.
If you consume less or burn more calories than your “maintenance” calories then you will be in a calorie deficit and your body will tap into it’s energy stores also known as “body fat” and you will decrease the amount of energy stores on your body over time.
So, if you're taking in more calories than your body needs to maintain its current weight, you'll be in a calorie surplus, and your body will store that extra energy as fat.
While the "calories in vs. calories out" equation is a popular method for assessing nutrition, it doesn't account for all the factors that contribute to optimal bodily function.
Sure, it's important to consume enough energy to survive and a calorie deficit can lead to fat loss. But to achieve optimal health, we need to consider not just the quantity but also the quality of our food.
That's why I came up with "The Diet Grid" which emphasizes the importance of a nutrient-dense and functional diet. By focusing on both macro and micronutrient composition, we can give our bodies what they need to function at their best.
Think of your calorie intake like a bank account - if we spend our calories on useless foods, we will have very little to show for it no matter how much we consume.
To break down the four corners of the diet grid:
Calorie Surplus + Nutrient Surplus: Consuming more calories than our body requires, but the food we're consuming is also highly nutritious. This type of diet helps us build muscle, improve our body composition, reduce stress and cortisol, optimize our hormones, manage our hunger cues, and ultimately enhance our metabolic rate over time.
Calorie Surplus + Nutrient Deficient: Intaking too much energy, but the ratio of macronutrients is typically unbalanced, which can lead to body fat gain and blood sugar imbalances. Moreover, the foods we consume in a Calorie Surplus often lack essential nutrients and can contain inflammatory compounds, leading to inflammation, hormone imbalances, and low energy.
Calorie Deficit + Nutrient Surplus: Consuming fewer calories than our body requires to maintain its current weight creates a calorie deficit. However, when trying to lose weight, it's essential to have a diet that our body can effectively utilize. We should spend our calories wisely, ensuring that we're getting the most nutritional value out of every meal, providing our body with the essential vitamins and minerals it requires.
Calorie Deficit + Nutrient Deficient: When we're consuming a diet that is low in both calories and essential nutrients, we're not only eating fewer calories than our body requires, but we're also consuming foods that are void in nutrients, have a low satiety level, and can negatively impact our blood sugar levels, gut health, hormones, and inflammation levels. This type of diet is arguably the worst diet that one can follow.
Which quadrant would you rank your diet?
It’s a great activity to think about which may lead to making subtle changes that make the world of a difference.
📝 Featured Recipe | “California Cheesecake Crumble” - by Eric Rose
I’m super proud of Eric for achieving fantastic results during our first 16 week transformation program working together.
Over the past four months we transitioned from my staple longevity diet into tracking macronutrients and to be honest, I think he’s having too much fun.
Now, raise your hand if you love cheesecake…
🤚🏽
Lucky for those with their hands we’re sharing Eric’s incredible macro-friendly high protein cheesecake recipe that will dazzle your tastebuds this week.
This recipe is ~450 Calories; 12.5g Fat, 30g Carbs & 50g Protein
Ingredients
2x Squares of Honey Maid Graham Crackers
30g Original Cream Cheese
175g 0% Fat Greek Yogurt
10g Almond Flour
75g Organic Raspberries
30g Peanut Butter Cookie MRE Lite Protein
Instructions
Crush Graham Crackers into a small dish
Mix Yogurt, Cream Cheese, Protein and Flour in a Bowl, add atop Graham Crackers
Smash Raspberries in Bowl, add atop Yogurt Mix
Cover & Freeze for 45 minutes, enjoy.
🏋🏼 Movement & Fitness
Earlier this week I received this text* from one of my clients 👇🏼
*shared with permission
I thought to myself, that's a great question!
It's something that comes up a lot when people are trying to lose body fat.
You might have heard the saying "you can't out-exercise a poor diet," which means it's really tough to burn enough calories through exercise alone to create a calorie deficit.
This is especially true if you're already eating too many calories.
It's easy to overestimate how many calories we burn during exercise, especially if we're smaller in size.
So imagine this: you just finished a really tough workout, and you're feeling great. You're sweaty and tired, but also super proud of yourself. As you leave the gym, you start thinking about all the calories you just burned, and suddenly that burger and milkshake you've been craving sounds like the perfect way to reward yourself.
But what if your workout didn't actually burn as many calories as you think?
This is a common mistake that can hold you back from reaching your body composition goals.
It's important to understand how many calories you're really burning during exercise, and to focus on creating a calorie deficit through both exercise and diet.
In this weeks knowledge bomb I’ll share a little wisdom on how to figure this out for yourself.
💣 Knowledge Bomb | “Sweat the METs”
Knowing how many calories we burn during exercise is crucial when trying to lose body fat.
The good news is, you don't necessarily need an Apple Watch or a fancy machine to figure it out.
One way to measure how much energy our body is using during physical activity is by using ‘METs’, or metabolic equivalents.
METs measure how much energy we use during physical activities compared to when we're at rest, and the more intense the activity, the higher the MET value.
Because METs are related to energy use, they're also related to calorie burn. So, knowing the MET value of different physical activities can help you better understand how much energy you're using and how many calories you're burning during exercise.
To estimate the MET value of an activity, you can use a table or chart that lists the MET values for different activities based on average body weight. For instance, playing soccer or running would have a higher MET value than watching TV or reading a book.
1 MET is equal to the amount of oxygen your body uses when you're at rest, which is usually around 3.5 milliliters of oxygen per kilogram of body weight per minute.
Here are a few examples of Metabolic Equivalent (MET) values by activity:
To calculate your calories burned per minute here is the formula / equation
METs x 3.5 x (your body weight in kilograms) / 200 = calories burned per minute
So the more you weigh and the more intense the exercise is, the more oxygen that your body will take in and therefore the more calories you will burn per minute.
Noah jogging for 30 minutes at 194 pounds: Jogging has a MET of 66 x 3.5 x 87kg / 200 = 9.1 calories per minute x 30 minutes = 275 calories
Noah jogging for 30 minutes at 194 pounds: Jogging has a MET of 66 x 3.5 x 87kg / 200 = 9.1 calories per minute x 30 minutes = 275 calories
Sophie jogging for 30 minutes at 137 pounds: Jogging has a MET of 66 x 3.5 x 62kg / 200 = 6.5 calories per minute x 30 minutes = 190 calories
This is why as you lose weight or if you are a smaller person you may have to do more cardio time or higher intensity workouts to create more of a calorie deficit with exercise and why Noah’s cardio session burned more calories than Sophies even though their time and intensity was the exact same.
🏋🏼♂️ Featured Workout “15-Min MET Shred'“
Got 15-minutes, let’s sweat the MET’s.
Perform this circuit:
Burpees (MET value of 8.5): 30 seconds
Jumping jacks (MET value of 8): 30 seconds
Mountain climbers (MET value of 10): 30 seconds
High knees (MET value of 12): 30 seconds
Rest for 30 seconds
Repeat the circuit 3-4 times for a total workout time of 12-15 minutes.
This workout includes exercises with high MET values, meaning they will help to burn more calories in a shorter amount of time.
🧬 Supplementation & Alternative Medicine
Part One | The Psilocybin Chronicles
Raise your hand if you’re watching the HBO series ‘The Last of Us’?
🙋🏽♂️
For those who need to know, the storyline of 'The Last of Us' is built upon a plot in which humanity has been overtaken by Cordyceps, a genus of parasitic fungi that infects insects and other arthropods.
The fungal infection turns humans into aggressive and dangerous creatures known as "infected" or "clickers," similar to zombies.
The storyline focuses on the journey of two main characters as they navigate this post-apocalyptic world and try to find a cure for the infection.
While I seldom turn on the big black box in my living room anymore, this plot intrigued me due to the mushroom-laced storyline.
I was curious about how the writers of this TV series would take a simple mushroom and turn it into a deadly, world-ending threat.
Meanwhile, in real life, we are witnessing a critical moment where psilocybin, the main psychoactive compound found in certain mushrooms, is being integrated to help people overcome depression, pain, and trauma, and embark on transformative journeys that can lead to healing and new beginnings.
Part Two | Did Mushrooms create Consciousness?
The use of mushrooms for spiritual practices has a long and ancient history, dating back thousands of years.
One of the earliest known examples comes from indigenous cultures in Mesoamerica, where the use of psilocybin mushrooms was a central aspect of religious rituals and ceremonies.
These cultures believed that the mushrooms were a divine gift that could connect them with the spiritual realm and allow them to communicate with the gods.
It is well known that psilocybin is a potent psychedelic that can produce profound changes in perception, cognition, and emotion.
It is even speculated (and very possible) that early humans who consumed psilocybin-containing mushrooms experienced altered states of consciousness that expanded their understanding of the world and themselves.
Dating back thousands of years ago, pre-Homo sapien humans were hunter-gatherers who lived in very small, tightly-knit groups. These groups were highly dependent on cooperation and social cohesion for survival.
And because we now know Psilocybin is known to enhance social bonding and empathy, it could have played an important role in the development of complex social structures and the evolution of human consciousness.
Part Three | Don’t take my word for it, I’m just a Fungi. (...get it?)
Modern-day science has conducted research and clinical trials to explore how psilocybin promotes neuroplasticity, which refers to the brain's ability to change and adapt over time.
This ability is believed to facilitate the development of new neural pathways and the expansion of consciousness.
As someone who has personally experimented with psilocybin, I can attest to the transformative effects it can have.
Over the past five years, I have explored various strains of mushrooms and experimented with different dosages, ranging from micro-dosing (under .1g) to more mind-expansive experiences (3.5g+).
While the interpretations of each psilocybin experience may vary from person to person, I have nothing but remarkable enthusiasm for the healing journey that this form of alternative medicine has brought into my life.
I'm very proud and highly optimistic over the momentum that psilocybin is gaining on the path to becoming legalized as a profound therapy and transformational alternative medicine.
In just a few short years, research has shown promising results for patients who have undergone therapy with psilocybin. The feedback from these patients has been nothing short of astounding, and here are the most highly reported effects:
Positive mood changes: Many patients report feeling a sense of euphoria, peace, and contentment during and after psilocybin use. This can lead to improvements in mood and a reduction in symptoms of depression and anxiety.
Altered perception and cognition: Psilocybin can produce profound changes in sensory perception, thought patterns, and introspection. Patients may experience changes in visual and auditory perception, and altered states of consciousness that can lead to spiritual or mystical experiences.
Increased empathy and social bonding: Psilocybin is known to enhance social bonding and empathy, which can lead to improvements in relationships and social functioning.
Reduction in addiction and substance abuse: Psilocybin has shown promise in reducing symptoms of addiction and substance abuse, possibly by disrupting maladaptive patterns of behavior and promoting neuroplasticity.
While I cannot professionally recommend psilocybin as being the right form of therapy for any other human other than myself, I do feel with all of my heart and soul that it’s a worthwhile alternative form of medicine that many should begin researching as a part of their mental health journey.
In the meantime, I can wholeheartedly recommend starting the TV series "The Last of Us." It is a well-scripted and engaging fictional tale that is sure to have you on the edge of your seat.
Let us not mistake fungi for the end of the world as we know it, but possibly the beginning of a new era of conscious humans, putting an end to the dark chapter of human mental suffering.
💣 Knowledge Bomb - “Normie Mushrooms are aight’ too"!”
While the mushrooms we discussed above are of the magic type, when you visit your organic market do not look past the normie mushrooms as being without superpowers in their own right.
Mushrooms are a highly nutritious food source that are low in calories and high in antioxidants, vitamins, and minerals. They also contain unique compounds that have been associated with a range of health benefits. Here are some of the potential health benefits of mushrooms:
Boosting immune function: Mushrooms contain beta-glucans, which have been shown to enhance immune function and improve resistance to infections.
Reducing inflammation: Mushrooms contain anti-inflammatory compounds such as ergothioneine and selenium, which may help reduce inflammation in the body and lower the risk of chronic diseases such as heart disease, cancer, and Alzheimer's.
Regulating blood sugar: Certain types of mushrooms, such as shiitake and maitake, contain compounds that have been shown to improve insulin sensitivity and regulate blood sugar levels.
Supporting heart health: Mushrooms contain compounds such as beta-glucans, polysaccharides, and sterols, which may help lower cholesterol levels and reduce the risk of heart disease.
Supporting brain function: Some types of mushrooms, such as lion's mane and reishi, contain compounds that have been shown to promote neurogenesis, or the growth of new brain cells. They may also improve cognitive function and memory.
Whether you’re adding portobello mushrooms as a side dish to your next steak, or adding shiitake mushrooms to Coach Matt’s detox salad, you can bet your immune system and gut will thank-you for the nutritional boost mushrooms provide.
🧠 Personal Growth & Mental Health
#GiveMeBackMyDopamine - A Millenial’s Monologue
It’s okay, it’s not just you.
The fleeting motivation levels, the short attention spans, feeling scatterbrained and emotionally volatile. Things that used to bring you joy might not have the same effect anymore, and it can feel like you're in a slump that's hard to shake off.
During the pandemic, when the only way to connect with friends, family, work, and school was through the internet, we became accustomed to logging on to interact with others. As a result, our phone usage for social media has significantly increased, leading to a slow addiction to our phones over the past three years.
Dopamine is a chemical in our brain that makes us feel good and happy when we do something rewarding or pleasurable.
When we engage in pleasurable activities such as social media, video games, food, or drugs, our brains release dopamine.
Over time, our brains can become accustomed to these high levels of dopamine, leading us to crave and seek out those activities more and more.
This can lead to a decrease in the number of dopamine receptors, potentially leading to addiction.
As a result, we need more of the addictive substance or behavior to produce the same response as before, leading us to seek it out even more.
This process is called tolerance and is a key factor in the development of addiction.
The more we seek out our addiction, the more our brain adjusts to lower dopamine levels, creating a vicious cycle.
Social validation is a huge source of dopamine.
When we receive social validation online, our brain's reward system is triggered, encouraging us to seek more. However, changes in social media platforms over the past few years have made things faster, with the algorithm pushing frequency and popularity over connection.
When we go online, it can feel like everyone is vying for attention, making it hard to find genuine connections.
It can be challenging to keep up with the never-ending production of perfectly curated content. Every time we refresh and scroll, we hope for a hit of dopamine, and these apps are designed to keep us locked into the scroll, hoping for something new, exciting, or the ultimate source of dopamine: social validation.
When we don't feel validated, we seek more and more social validation, leading to rejection or loneliness.
This rejection equals pain, which causes us to feel isolated, sad, unmotivated and like our life isn’t as exciting as the perfectly curated grids that showcase other peoples lives. It’s like a worldwide popularity contest.
Social media has conditioned our brains to be fast-paced, causing our attention spans to shorten.
It's challenging to focus on anything that requires us to slow down because our brains are so used to being in a high-energy state.
As a result, it's challenging to focus on the real world, which seems slow and tedious compared to social media.
Because of our depletion in Dopamine receptors and our tolerance to Dopamine, it can be difficult to feel motivated in our real lives and we can question whether there is something “wrong” with us.
It's essential to recognize the effects social media has on our mental health and take breaks when necessary.
It's okay to disconnect and find joy in the present moment. If you’re feeling unmotivated, unfocused or emotionally volatile, it might just be time to unplug, log off, disconnect and take a break.
💬 Quote of the Week
“The hardest part about change is not making the same choices you made the day before.”
– Joe Dispenza
📚 Book Recommendation
"Breaking the Habit of Being Yourself" by Dr. Joe Dispenza has been a life changing read for me and many of my clients.
The premise of the book is that we have the power to change our thoughts and beliefs, and ultimately change our lives. It's not just about positive thinking, but about understanding the science behind our thoughts and how they shape our reality.
Dr. Dispenza provides practical tools and techniques to help you break free from limiting beliefs and negative patterns of thinking. By learning to rewire your brain and create new neural pathways, you can transform your life and achieve your goals.
I highly recommend this book to anyone who is looking to make positive changes in their life and break free from self-sabotage. It's an empowering and transformative read that will leave you feeling inspired and motivated to take action.
🧘🏽 Meditation - Essential Oils & Box Breathing
Breathing techniques can activate the vagus nerve, a long nerve responsible for regulating the body’s “rest and digest” response. These techniques can help reduce stress, lower blood pressure, improve digestion, and boost immune function.
There are many different breathing techniques but I want to share with you an easy one to start with and one I use when I just need to take a moment.
❗️click the photo below to play the 🎥
I love incorporating aromatherapy into my breathwork practice for its added benefits. When we're experiencing strong emotions or stress, our breaths can become shallow, making it challenging to enter into that parasympathetic state of relaxation.
This is where oils come in handy.
By inhaling the scent of essential oils, the tiny molecules travel through our nose and stimulate the receptors in the emotional center of our brain, called the limbic system.
This helps us process and regulate our emotions, and essential oils are known to promote the release of neurotransmitters like GABA and Serotonin.
One breathing technique I enjoy is called box breathing.
It's simple: breathe in through your nose for 4 seconds, hold for 4 seconds, breathe out through your mouth for 4 seconds, and hold for 4 seconds.
I repeat this 5-10 times, every single morning, and any time I need to take a moment throughout my day.
Some of my favourite emotional support oils include Inner Child, Valor, Stress Away, Kid Power, and Peace and Calming.
📰 Trending on Social
🗞 The Circadian Rhythm
Most people are familiar with the basic concept of the circadian rhythm - it's our internal clock that regulates our sleep-wake cycle.
However, what many people don't know is that the circadian rhythm actually affects a lot more than just our sleep patterns.
It's a complex system that helps regulate a wide variety of bodily processes, including hormone production, digestion, body temperature, and even gene expression.
In fact, disruptions to the circadian rhythm have been linked to a range of health problems, including obesity, diabetes, depression, and cardiovascular disease.
Another thing that many people may not know is that the circadian rhythm is not just controlled by our internal clock - it's also influenced by external factors such as light exposure and meal timing.
Exposure to bright light in the morning can help reset our circadian rhythm and improve sleep quality, while late-night meals or snacking can disrupt the rhythm and interfere with weight management.
Understanding the nuances of the circadian rhythm and how it affects our health can help us make more informed lifestyle choices and improve our overall well-being.
What are some of your good (or bad!) habits surrounding your evening routine?
Spark a conversation in the comments below!
🗞 Chronic Stress
When most people think of stress, they likely think of the acute kind - the rush of adrenaline and anxiety that comes with a big deadline or a stressful situation.
However, what many people don't realize is that there's a darker, more insidious form of stress that can have long-lasting effects on both physical and mental health: chronic stress.
Unlike acute stress, which comes and goes relatively quickly, chronic stress is a persistent state of stress that can last for weeks, months, or even years.
This type of stress can have a range of negative effects on the body, including inflammation, hormonal imbalances, and immune system dysfunction. It can also take a toll on mental health, leading to symptoms of anxiety, depression, and burnout.
Unfortunately, many people don't realize the extent to which chronic stress can impact their health, and may fail to take steps to manage it until it's too late.
What practices do you have in your day to help reduce the effects of chronic stress?
Looking to start your VIPLifestyle Transformation?
We would absolutely love to work with you towards your personal goals, please contact us at my@lifeaesthetics.life or schedule a consult.
📍Learn more about our flagship VIPLifestyle coaching please visit our website.
👋🏼 Hey!
Thanks for reading this week's #LiveTo120 Newsletter Edition No. 003
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.
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*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.