🗞 LiveTo120 Weekly Newsletter | Edition No. 010

The #1 longevity newsletter on substack for actionable insights on nutrition & wellness, physical & mental fitness + the latest trends in longevity.

May 13, 2023

Friday, May 12th, 2023

Hello Friends,

Welcome to the tenth edition of the #LiveTo120 Newsletter - we hope you’re enjoying your subscription to our Life Aesthetics substack and we have another awesome weekly newsletter for you ahead.

This week Jodii is kicking things off in our nutrition section with Mastering Micronutrients where she’ll open our minds to the importance of the tiniest, but mightiest essential vitamins and minerals that play a vital role in our longevity.

Matt jumps into the lab during our fitness section to dissect the scientific process of how our bodies actually build muscle that will surely get you “jacked” up to go train.

…see what I did there? 🤓

So prepare to rejuvenate your lymphatic system today when Mother Nature stops by the Wisdom Tree and keep your eyes peeled for our Knowledge Bombs throughout the newsletter as Jodii exposes some "Salty Truths" on managing sodium.

We have these topics and much more to dive into this week, so let’s get going.

We're grateful for each and every one of you.

Enjoy the edition, and check your inbox next week for edition No. 011.

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.

🥞 Nutrition & Diet - “Mastering Micro Nutrients”

In our #LiveTo120 Newsletter Ep. 01 we highlighted that 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.

Macronutrients and Micronutrients both play essential roles in overall health, but they have distinct differences when it comes to body composition.

Remember that Macronutrients are the primary nutrients required by the body in large quantities, and they include proteins, carbohydrates, and fats.

These nutrients are the main source of energy for the body and are vital for growth, maintenance, and repair of body tissues. Macronutrients directly impact body composition because they influence muscle mass, body fat, and overall energy balance.

Micronutrients, on the other hand, are vitamins, minerals, fibre, sugar, sodium and water that are required by the body in smaller quantities.

While they don't provide energy like macronutrients, micronutrients play a crucial role in various physiological processes that indirectly affect body composition.

Micronutrients are essential for the proper functioning of the digestive system, immune system, enzyme function, muscle contraction, hormone regulation, and other metabolic processes that influence body composition.

Macronutrients impact your body composition while Micronutrients impact how your body feels, looks & functions.

When you are beginning to monitor your diet & you want to optimize your performance, digestion, energy levels, gut health and the appearance of your body & even your weight on the scale, micronutrients are super important!

Let’s now review the micro-components of your diet👇🏼

Fibre: Fibre is a type of carbohydrate and not technically a “micronutrient” it is an important micro component to our diet and helps the body move food through the digestive system, promotes regular bowel movements, helps to lower cholesterol and maintain gut health. There are two types of fiber; soluble and insoluble.

Soluble fibre dissolves in water and forms a gel-like substance, which can help lower cholesterol and regulate blood sugar levels.
Insoluble fibre adds bulk to stool and helps prevent constipation.

Without adequate fibre you may feel hungry, bloated, constipated, and you may suffer from high cholesterol & chronically elevated blood sugar levels.

Fibre is so important for our overall health & impacts how our body feels and looks because even if you are down in bodyfat but you are bloated and not digesting your food properly, you may feel like you aren’t making the progress you desire.

Sugar: While sugar is a carbohydrate it is essential to monitor and regulate its intake, as excessive consumption can lead to weight gain, insulin resistance, hormonal imbalances, gut microbiome imbalances and an increased risk of chronic diseases like diabetes and heart disease.

Sodium: Sodium is an essential mineral that helps regulate fluid balance, nerve function, and muscle contractions in the body. Adequate sodium levels are very important for overall functioning of the body and can also impact how your body looks and feels.

Sodium plays a crucial role in regulating fluid balance in the body and a disproportionate amount of sodium vs. water can cause the body to retain fluid in order to dilute the the excess sodium which can cause dehydration & a “watery” look to the body.

A disproportionately high sodium intake compared to water can also disrupt the balance of other electrolytes, such as potassium, which is essential for proper muscle and nerve function.

On the flip side, too little sodium can be equally as harmful to the functioning of our body as well as our performance and too little sodium in comparison to your water intake can cause headaches, fatigue, inability to properly contract our muscles and a “flat” look to our muscle bellies.

Water: Water is essential for life, as it helps regulate body temperature, transport nutrients, and eliminate waste products. Staying properly hydrated supports energy levels, helps to control hunger, helps the kidneys filter waste, avoids excess toxin build up in the body, reduces inflammation & “puffiness”, helps lubricate joints and reduces friction

Minerals: Minerals are inorganic substances that the body needs to function properly. Some essential minerals include calcium, magnesium, potassium, and iron. These minerals play various roles, such as supporting bone health, nerve function, and oxygen transport.

If your diet is low in minerals or you aren’t supplementing properly you can deal with symptoms like fatigue, water retention, heart arythmia’s, low oxygen levels, muscle cramps, headaches, hormonal imbalances, bruising, blood sugar imbalances, inflammation, high or low blood pressure, trouble sleeping, brittle hair & nails, metabolic issues, inability to contract your muscles properly.

Vitamins: Vitamins are organic compounds that the body requires to carry out essential processes, such as energy production, immune function, and cell growth. There are 13 essential vitamins, including vitamins A, C, D, E, K, and the B vitamins. Ensuring your diet is rich in Vitamins is essential to overall health & longevity.

When your diet is low in vitamins or you aren't supplementing appropriately, a host of symptoms can manifest. Fatigue and low energy levels may creep in, leaving you feeling lethargic and less motivated. Your immune system can weaken, making you prone to frequent infections. Vision problems might occur, including difficulties seeing at night, while skin may become dry, prone to rashes or bruising.

You might also experience nervous system issues, such as numbness, tingling or poor coordination. Digestive issues such as constipation or diarrhea could arise, and cardiovascular issues like irregular heartbeat or high blood pressure might develop. Problems with blood clotting could lead to excessive bleeding. It's a reminder of how essential these vitamins are to our overall health and well-being.

There you have it, our comprehensive guide on how to master your micronutrients and insight on why ‘zooming-in’ on our food selection is equally as important for optimizing longevity.

💣 Knowledge Bomb - “Salty Truths: The Lowdown on Sodium"

Salt (aka. Sodium) is an essential mineral that plays a critical role in maintaining our body's fluid balance, nerve function, muscle contraction, and even athletic performance. It helps maintain muscle fullness and is crucial for overall health.

Many people mistakenly cut out salt from their diets when they have high blood pressure, not realizing that sodium is not created equal and is, in fact, essential for our health.

The sodium that is found in many processed foods or fast foods as a flavour enhancer is called Monosodium glutamate (MSG) and one of the primary concerns related to MSG intake is its potential impact on blood pressure and swelling.

MSG intake may cause fluid retention and raise blood pressure in some people, particularly those with existing hypertension or a predisposition to it.

In fact, MSG has been linked to a condition known as "Chinese Restaurant Syndrome," characterized by symptoms such as headaches, sweating, chest pain, and swelling, particularly in the face.

This is not because of the sodium itself but because MSG can overstimulate nerve cells, causing inflammation and triggering these symptoms.

This is often the culprit of high blood pressure, water retention, swelling and inflammation and leads to the conclusion that one must “cut out all sodium” which couldn’t be farther from the truth because Sodium is an essential mineral that our body relies on to function properly.

The type of salt you use matters and I recommend one of the following:

1. Redmond Real Salt: This is the salt we personally use and we love it because it contains more than 60 trace minerals and is free from additives and pollutants. It is sourced from an ancient seabed in Utah, USA, and these minerals provide our body with important electrolytes and a unique flavour profile.

2. Pink Himalayan Salt: This salt is unrefined and is mined from the ancient sea beds in the Himalayas. Pink Himalayan Salt also contains trace minerals but in smaller amounts. It’s still a great choice for those looking for an unrefined option & has a great flavour profile.

3. Sea Salt: Harvested from evaporated seawater, sea salt retains trace minerals, which contribute to its distinct flavour and potential health benefits. Depending on the source, sea salt can have varying mineral compositions, making each variety unique. When looking for a sea salt, it's essential to choose high-quality, unrefined sea salt to ensure minimal impurities and maximum benefits.

The best way to ensure you are getting adequate sodium in your diet is to measure the amount you are intaking every day along with your water intake.

My best tip is to measure out a specific amount each day (1/2 - 1.5 teaspoons) depending on body size & activity level and hydration levels and spread this salt over all of your meals evenly.

This will ensure your body stays hydrated and you get all of the trace minerals and electrolytes your body need to function properly.

🫐 Featured Recipe - “Chef Jo’s Blueberry Oatmeal Bake”

There’s nothing sweeter than the smell of rich oatmeal squares baking in the oven.

But what’s better? The quality of the ingredients I used in this simple recipe.

You’re going to love the jam-packed energy this awesome blueberry oatmeal bake provides and in my opinion best consumed pre-exercise or to satisfy that craving you may have in the evenings.

This recipe makes ~12 Servings | Macros per serving: 4.5g Protein 4.5g Fat 20g Carbs

100g Rolled Oats
40g Vanilla Protein Powder
100g Banana
15g Flax Seeds
15g Organic Ghee
15g Natural Nut Butter
1 tsp Baking Powder
1 tsp Redmond Real Salt
1 Organic Whole Egg
15ml Vanilla Extract
60ml Almond Milk

Mix all wet ingredients together until fully combined & mix all dry ingredients together until fully combined.
Pour wet ingredients into dry ingredients & mix until fully combined.
Pour into an 8x8 baking sheet & bake at 350 degrees for 35 minutes.
Let cool, cut into squares and enjoy.

🏋🏼 Movement & Fitness - "Muscle Magic: The 🤫 to Building Muscle and Transforming Your Body".

Building muscle can seem like a complex and daunting process for many people. However, understanding the science behind muscle growth and how resistance training contributes to it can help demystify this process.

As many of my clients are relatively new to this process (yes you!) I thought it would be helpful dive into some biochemistry & kinesiology science behind the art of muscle building to provide you with a clear and easy-to-understand explanation.

To begin, let's discuss the basic unit of muscle tissue: the muscle fiber.

Muscle fibers are long, cylindrical cells that contain several nuclei and are packed with myofibrils, the contractile elements of muscle tissue.

Myofibrils are made up of sarcomeres, which are the smallest functional units of muscle and consist of two primary protein filaments: actin and myosin.

These proteins are responsible for muscle contraction and, ultimately, muscle growth.

When you engage in resistance training, you create microscopic damage to your muscle fibers.

This damage is caused by the mechanical stress placed on the muscles during exercise, such as lifting weights or performing bodyweight exercises. This stress leads to a series of biochemical and cellular events that stimulate the repair and growth of muscle tissue.

The first step in this process is the activation of satellite cells, which are dormant cells located on the outer surface of muscle fibers. When muscle damage occurs, these satellite cells become active and start to multiply. They then fuse with the damaged muscle fibers, donating their nuclei to help repair and grow the muscle tissue.

Once the satellite cells have fused with the damaged muscle fibers, the next step is protein synthesis. This is the process by which the body creates new proteins to repair and strengthen muscle tissue. During protein synthesis, amino acids, the building blocks of proteins, are linked together to form new muscle proteins.

This process is essential for muscle growth and is influenced by various factors, including hormone levels, nutrient availability, and the type of exercise performed.

One key hormone involved in muscle growth is insulin-like growth factor 1 (IGF-1). IGF-1 is released in response to resistance training and plays a crucial role in the activation of satellite cells, as well as promoting protein synthesis.

Another important hormone is testosterone, which helps increase protein synthesis and inhibits protein breakdown, thereby promoting muscle growth.

In addition to hormones, the availability of nutrients, particularly amino acids, is essential for muscle growth. Consuming adequate amounts of protein, especially after a workout, helps provide the necessary amino acids for protein synthesis, promoting muscle repair and growth.

The type of exercise you perform also impacts the muscle-building process.

Resistance training that involves progressively overloading the muscles, such as increasing the weight, reps, or intensity of exercises, stimulates muscle growth more effectively than non-progressive or steady-state training.

Different types of training have different effects on muscle growth.

Hypertrophy training focuses on increasing muscle size by performing exercises with moderate weight and higher repetitions (typically 8-12 reps per set). This type of training leads to greater muscle fiber damage and metabolic stress, stimulating muscle growth.
Strength training, on the other hand, involves lifting heavier weights with lower repetitions (usually 1-6 reps per set), emphasizing neuromuscular adaptations and increasing the ability to generate force.
Power training combines elements of both strength and speed, with exercises performed at a high intensity and low repetitions (typically 1-5 reps per set), improving explosive strength and power.
Lastly, endurance training involves performing exercises with lighter weights and higher repetitions (15 or more reps per set), which primarily enhances muscular endurance and aerobic capacity rather than directly promoting significant muscle growth.

Understanding these differences can help you tailor your training program to achieve specific goals and maximize muscle growth.

As you progress with your resistance training, your muscles adapt and become more efficient at handling the increased workload.

This is known as the principle of progressive overload.

In order to continue experiencing muscle growth, it's essential to keep challenging your muscles by gradually increasing the intensity, volume, or complexity of your exercises.

Another important aspect of muscle growth is recovery.

Proper rest and nutrition are essential for allowing your body to repair and grow muscle tissue. Getting enough sleep, consuming adequate protein, and maintaining a well-balanced diet are all crucial factors in promoting muscle recovery and growth.

So let’s run it back - what is muscle growth?

Muscle growth is a complex process involving the activation of satellite cells, protein synthesis, hormone regulation, and the principle of progressive overload.

By understanding the science behind muscle building, you can optimize your training routine and ensure that you're providing your body with the necessary tools for growth and transformation.

Here are some key take-aways to remember:

Muscle growth occurs when you create microscopic damage to muscle fibers through resistance training.
Satellite cells become active and fuse with damaged muscle fibers, donating their nuclei to help repair and grow muscle tissue.
Protein synthesis is essential for muscle growth, and consuming adequate amounts of protein, especially after a workout, helps promote this process.
Hormones like IGF-1 and testosterone play a crucial role in muscle growth.
Progressive overload is necessary to keep challenging your muscles and promoting growth.
Proper rest and nutrition are essential for muscle recovery and growth.

By incorporating these principles into your fitness routine and maintaining a consistent and balanced approach to training, nutrition, and recovery, you can unlock the secret to building muscle and transforming your body.

🏋🏼‍♂️ Featured Workout - “#LiveTo120 Legendary Max Muscle Workout”

This full-body workout combines various training concepts to challenge your muscles and stimulate growth.

Remember to pay close attention to your form, and don't hesitate to send us a message with any questions about form or how to perform any of these exercises correctly.

Make sure to adjust the weights used based on your fitness level and goals, and always listen to your body to avoid overtraining or injury.

Enjoy the workout!

Warm-up:

5-10 minutes of light cardio (treadmill, elliptical, stationary bike)
Dynamic stretching and mobility exercises (leg swings, arm circles, hip circles, etc.)

Main Workout:

Barbell Squats (Strength)
- 4 sets x 4-6 reps, with 2-3 minutes rest between sets
Pull-ups (Hypertrophy)
- 4 sets x 8-12 reps, with 90 seconds rest between sets
Bench Press (Strength)
- 4 sets x 4-6 reps, with 2-3 minutes rest between sets
Dumbbell Romanian Deadlift (Hypertrophy)
- 4 sets x 8-12 reps, with 90 seconds rest between sets
Box Jumps (Power)
- 3 sets x 3-5 reps, with 2-3 minutes rest between sets
Seated Cable Row (Hypertrophy)
- 3 sets x 8-12 reps, with 90 seconds rest between sets
Standing Dumbbell Shoulder Press (Endurance)
- 3 sets x 15-20 reps, with 60 seconds rest between sets
Superset: Bicep Curls and Tricep Dips (Endurance)
- 3 sets x 15-20 reps for each exercise, with 60 seconds rest between supersets

Cool-down:

5-10 minutes of light cardio (treadmill, elliptical, stationary bike)
Static stretching for major muscle groups.

💪🏼 We hope you crushed it!

🧬 Supplementation & Alternative Medicine - “Liver Longevity”

If there was one organ I’d bow down to as the holy grail of organs that will help you #LiveTo120, it’s your Liver.

(…#LiverTo120? 🤓)

The liver is one of the most vital organs in the human body, responsible for a multitude of essential functions that contribute to our overall health and well-being.

In fact, amongst the thousands of clients we have worked with over the past 10 years, the Liver is the organ that most neglect the most due to poor lifestyle choices such as over consumption of alcohol, household and environmental toxins (such as fragrances, home cleaners, body lotions & candles to name a few), anabolic steroids and recreational drug usage.

In order to make the lifestyle changes needed, one must first begin with education. In longevity guru fashion, this week I want to share an overview of the liver's functions, how it works, and how to maintain its health and longevity.

*We'll also discuss what to look for in blood work, the impact of toxins, foods that support liver health, daily habits to promote liver function, liver diseases to be aware of, and supplements that may benefit long-term liver health.

Let’s dive in.

The liver is responsible for over 500 different functions in the body, with some of its primary roles being detoxification, metabolism, nutrient storage, and the production of essential proteins and hormones.

The liver filters and detoxifies our blood, removing harmful substances such as toxins, drugs, and alcohol, while also metabolizing fats, carbohydrates, and proteins to be used as energy or stored for later use.

It also plays a crucial role in the production of bile, a substance necessary for the digestion and absorption of fats and fat-soluble vitamins.

Additionally, the liver stores essential vitamins and minerals, such as iron and vitamin A, and produces proteins and clotting factors required for blood coagulation.

(Cue Anatomy Lesson)

The Liver is the largest internal organ in the human body, weighing approximately 1.4 kilograms (3 pounds) in adults.

It is situated in the upper-right section of the abdomen, beneath the diaphragm and above the stomach, right kidney, and intestines.

…take a moment and see if you can feel yours!

The liver is divided into (2) main lobes, which are further divided into smaller lobules.

Each lobule consists of liver cells, or hepatocytes, organized in rows around a central vein. Blood from the digestive system, containing nutrients and potentially harmful substances, flows through the portal vein and into the liver.

This blood is then filtered by specialized cells called Kupffer cells, which remove and neutralize toxins and pathogens.

The liver's detoxification process occurs in two phases.

Phase 1, enzymes break down toxins into smaller, more water-soluble molecules.
Phase 2, these molecules are further processed and bound to other substances to facilitate their elimination from the body.

This detoxification process helps protect the body from the harmful effects of various toxins, including those from medications, environmental pollutants, and alcohol.

In addition to detoxification, the liver plays a significant role in metabolism (ie. burning bodyfat!)

It processes carbohydrates, proteins, and fats from the food we consume and converts them into energy, which is either used immediately or stored for later use.

The liver also regulates blood sugar levels by releasing glucose when needed or converting excess glucose into glycogen, which can be stored and released when required.

Moreover, the liver synthesizes various proteins, such as albumin and clotting factors, which are essential for maintaining fluid balance and blood coagulation.

Another crucial function of the liver is the production and secretion of bile, a fluid that aids in the digestion and absorption of fats and fat-soluble vitamins.

Bile is produced in the liver and stored in the gallbladder, which releases it into the small intestine when needed. Bile helps emulsify fats, breaking them down into smaller droplets, which allows digestive enzymes to act more efficiently.

(Maintaining Liver Health)

Healthy #LiveTo120 diet: Consuming a balanced diet rich in fruits, vegetables, lean protein, and whole grains can support liver function and overall health. Some liver-friendly foods include cruciferous vegetables (e.g., broccoli, cauliflower, and Brussels sprouts), leafy greens, berries, nuts, and seeds.
Hydration💧: Staying well-hydrated is essential for overall health, including liver function. Drinking adequate water helps the liver flush out toxins and ensures proper digestion and nutrient absorption.
Limit alcohol and avoid drug abuse🍷: Excessive alcohol consumption and drug abuse can cause liver damage and impair its ability to function properly. Limiting alcohol intake and avoiding drug abuse are crucial for maintaining liver health.
Maintain a healthy weight ⚖️ : Obesity and being overweight can lead to non-alcoholic fatty liver disease (NAFLD), which impairs liver function. Adopting a healthy diet and engaging in regular physical activity can help maintain a healthy weight and reduce the risk of NAFLD.
Avoid exposure to toxins☠️: Toxins in the environment, such as chemicals and pollutants, can harm the liver. Minimizing exposure to these substances and using natural, liver-friendly cleaning products can support liver health.

(Blood Work and Liver Health)

Regular blood tests can help monitor liver function and detect potential issues early. Some key liver function tests include:

Alanine aminotransferase (ALT) and aspartate aminotransferase (AST): These enzymes are found in liver cells and can indicate liver damage when present in high levels.
Alkaline phosphatase (ALP): Elevated levels of ALP can indicate liver damage, bile duct issues, or bone disorders.
Bilirubin: High levels of bilirubin may suggest liver dysfunction, as the liver is responsible for breaking down this waste product.
Albumin: Low levels of albumin, a protein produced by the liver, can indicate liver disease.

❗️Caution: Liver Diseases to check for with your Doctor.

Hepatitis: Inflammation of the liver caused by viruses (hepatitis A, B, and C), excessive alcohol consumption, or autoimmune conditions.
Cirrhosis: Scarring of the liver due to long-term liver damage, which can impair liver function and potentially lead to liver failure.
Non-alcoholic fatty liver disease (NAFLD): Excessive fat buildup in the liver not caused by alcohol consumption, often associated with obesity and insulin resistance.
Liver cancer: Malignant tumors that originate in the liver or spread to the liver from other parts of the body.

Now that you’re educated on your Liver 101, let’s dive into this weeks knowledge bomb with a few supplements we recommend for our clients to help support and give a little extra love to the liver.

💣 Knowledge Bomb - “The #LiverTo120 Checklist”

Write this out, post it on your fridge and share with your family and friends so we can all #LiverTo120.

(…I’m never going to get sick of that play on words 😂)

Incorporate liver-supporting supplements: Including supplements like milk thistle, N-acetylcysteine (NAC), turmeric, and dandelion root in your daily regimen can provide antioxidant and anti-inflammatory support for your liver and help optimize its detoxification processes.
1. Milk thistle: Contains silymarin, a compound known for its antioxidant and anti-inflammatory properties, which may support liver function and protect against liver damage.
2. N-acetylcysteine (NAC): A precursor to the antioxidant glutathione, which helps neutralize harmful substances in the liver and supports detoxification processes.
3. Turmeric: Contains curcumin, a potent anti-inflammatory and antioxidant compound that may help protect the liver from damage and support its function.
4. Dandelion root: Traditionally used to support liver and digestive health, with potential benefits due to its antioxidant and anti-inflammatory properties.
Engage in regular exercise: Physical activity has been shown to improve liver function and reduce the risk of fatty liver disease. Aim for at least 180 minutes of moderate-intensity exercise or 90 minutes of vigorous-intensity exercise per week to maintain liver health.
Prioritize sleep and stress management: Chronic stress and poor sleep can negatively impact liver function. Ensure you're getting 7-9 hours of quality sleep per night and implement stress-reducing techniques such as meditation, deep breathing exercises, or yoga to support your liver's health.
Drink green tea: Green tea contains powerful antioxidants called catechins, which have been shown to support liver function and protect against liver damage. Replace sugary beverages or excessive caffeine consumption with green tea to support your liver's detoxification pathways.
Avoid excessive use of over-the-counter medications: Certain over-the-counter medications, such as acetaminophen, can cause liver damage when taken in large quantities or for extended periods. Limit your use of these medications and follow the recommended dosages to protect your liver from potential harm.

❗️The last point I want to expand on for a moment.

One of my biggest frustrations with our current medical system are the trigger-happy-prescription-writing MD’s whom more often than not are harming our society by flooding household medicine cabinets full of antibiotics and pain killers that are extremely toxic to the liver.

The next time you’re visiting you Doctor, ask if there are any Organic or Traditional alternatives to OTC pills and prescriptions, it may end up saving your life long term compared to the would-be damage caused by big pharma’s profit printing ponzi.

🌱 Mother Nature’s Wisdom Tree - “Dry Brushin’ for Lymph Detox”

Gather dear ones, today I want to talk to you about a very important system in our body that has a profound impact on our overall health, The Lymphatic System.

The Lymphatic System is an essential component of the immune system, responsible for removing waste products, toxins, and excess fluid from our body.

Comprising a vast network of lymph vessels, nodes, and organs, the lymphatic system helps maintain fluid balance, protect against infection, and transport vital nutrients.

However, unlike the circulatory system, the lymphatic system lacks a central pump (like the heart), so it relies on muscle movement and other manual methods to propel lymph fluid through the body.

When the lymphatic system is not functioning optimally, it can lead to a sluggish feeling, bloating, and an increased susceptibility to infections.

To maintain good health and promote proper lymphatic drainage, it is essential to understand the benefits of manual drainage techniques, such as dry brushing, which can help support this vital system.

Dry brushing is an ancient practice involving the use of a natural bristle brush to gently exfoliate the skin and stimulate the lymphatic system.

Some Benefits of Dry Brushing Include:

Improved lymphatic flow: The gentle brushing motion stimulates the lymphatic system, encouraging the movement of lymph fluid through the body and promoting detoxification.
Enhanced circulation: Dry brushing can help boost blood circulation, which further supports lymphatic flow and overall detoxification.
Reduction of cellulite and water retention: By stimulating the lymphatic system and encouraging the removal of excess fluid and toxins, dry brushing can help reduce the appearance of cellulite and decrease water retention.
Exfoliation: Besides its lymphatic benefits, dry brushing helps remove dead skin cells, promoting smoother, healthier skin.

To further enhance the benefits of dry brushing, incorporating essential oils such as grapefruit, cypress, and rosemary can provide additional support for the lymphatic system and improve circulation and detoxification.

These oils can be diluted with a carrier oil and applied to the skin before dry brushing or added to epsom salts & magnesium flakes for a relaxing, detoxifying bath.

How to Dry Brush:

Choose a natural bristle brush with a long handle to reach all areas of your body easily.

Begin at your feet and work your way up, using gentle, upward strokes towards your heart.
Brush each area several times, overlapping as you go, and be sure to avoid sensitive areas or any broken skin.
After brushing, shower to rinse away dead skin cells, and consider using a body oil infused with your chosen essential oils (cypress, rosemary, juniper, grapefruit)
Aim to dry brush once or twice a week for the best results.

🧠 Personal Growth & Mental Health - “The Me Inc. Report Card.”

Every week we onboard a wave of eager new clientele all whom are embarking a journey of their own in the realm of personal growth and wellness.

Their goal? A complete lifestyle transformation under our guidance & support.

However, as coaches it’s important our clients understand that we can only supply a fraction of what it takes to experience long term success.

Why? Because a fulfilling lifestyle transformation requires a crucial ingredient we cannot provide: honest self-assessment.

What I mean by honest self-assessment is the art of learning accept being vulnerable and becoming willing to confront your weaknesses - because we all have them.

In fact, it’s through this process you will learn to set more realistic goals, develop effective strategies, and ultimately achieve meaningful long-term progress.

The first step towards true self-improvement is truly embracing vulnerability.

Admitting your limitations in areas such as physical strength, nutritional knowledge, or exercise habits can be daunting, but it's essential for growth.

By identifying your weaknesses, you can create a targeted plan of action to improve these areas and ultimately achieve your fitness and wellness goals.

Remember, vulnerability fosters self-compassion, as you recognize that nobody is perfect, and everyone has aspects of their fitness journey they need to work on.

As you strive for personal growth, it's essential to establish feedback loops.

Feedback loops are systems in which you consistently review and evaluate your progress, allowing you to make necessary adjustments and stay on track towards your goals.

For example, in the context of fitness and wellness, you might track your workouts on your lifestyle platform, plan out your weekly nutrition on a coaching call, or become more frequent with journaling your thoughts and feelings.

By regularly reviewing this data, you can identify patterns, pinpoint areas that need improvement, and celebrate your successes.

But is making progress as easy as being honest with yourself? Of course not.

Problems, or what I like to call frictions, resistances, obstacles, and hesitations generally arise when honest self-assessment takes a backseat to defensiveness and ego.

We experience this phenomenon frequently during the course of working with a client from start to finish.

Why does this occur? Because in the process of changing your life and lifestyle, the person who you once were slowly fades into a memory as if modifying the opacity of one's existence.

For some, this is a joyful experience as they’ve accepted their new path ahead of them and have no resistance letting go of who they once were and how they were living.

For others, this can be a painful process as the habits and lifestyle they have identified with are so tightly bound with their sense of self that they feel an abundance of judgment, fear, and panic at the thought of change and who they’ll become on the other side.

Thus metaphorically, ego has now taken the driver's seat in the journey, and the side of oneself who wishes to be honest and vulnerable has their mouth taped in the backseat struggling to escape.

This is generally the part of any journey where frustration mounts and progress stalls, intense emotions arise, and thoughts become charged with anxiety and negative energy.

All feedback loops now become shut down, and open-mindedness to change is closed for business.

This is the inflection point that most people will reach in their pursuit of any goal, the balance between honest self-assessment and egoic defensiveness.

The caveat is that the individual who has a strong will and a stronger "why" behind their goals generally will break out of this trap and barge forward willing to make changes, meanwhile, others turn around and decide that the process has become too challenging to accept and assume the position that right now is no longer the time to pursue this goal.

The concept behind the Me Inc. Report Card is to continuously set goals and actionable items while monitoring both the objective and subjective aspects of your progress.

If a goal is struggling to be reached, you may have hit an obstacle or resistance that requires honest self-assessment.

You may ask yourself, “What is this lesson teaching me, and where must I focus my energy to overcome this phase of my journey?”

Conversely, it’s equally as important to celebrate the achievement of small goals with an equal amount of self-assessment by asking yourself, “How did this accomplishment make me feel, and what did I learn from my actions and behaviors?”

Thus, feedback loops and self-assessments play on both spectrums of success and failure, respectively.

It’s important for you moving forward, a mere student in the game of your life, to begin grading and self-validating your own efforts as there lies the secret piece of the puzzle most overlook.

💬 Quote of the Week

“Compare yourself to whom you were yesterday, both in action and in thought.”

👋🏼 Hey!

Thanks for reading this week's #LiveTo120 Newsletter Edition No. 010

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Life Aesthetics