🗞 LiveTo120 Weekly Newsletter | Edition No. 011

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

May 19, 2023

Friday, May 19th, 2023

Hello Friends,

Welcome to the eleventh 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.

In this weeks edition, we're going to help you squash your cravings for pasta with our featured recipe of the week - pardon the pun in advance 🤓. In the nutrition section Matt dives into the evil science of hyper-palatable foods and shares a mind-opening perspective on how to recreate your favorite meals in a healthy form without compromising on one single ounce of joy.

Jodii authors a passionate piece on how the world we live in today is designed for convenience and comfort + and how it may be setting us back on our personal goals. Meanwhile, she gives us a swift kick in the 🍑 to get moving as she breaks down the science of the glute muscle in our brand new anatomy series.

Looking for motivation? Look no further than this weeks featured Transformation as we share Denise Hogan’s first month of #LAVirtual Bootcamp, she was a rock star!

We're seriously grateful for each and every one of you. Thanks for being such an incredible community.

Enjoy the edition, and check your inbox next week for edition No. 012.

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.

🎁 #LiveTo120 Weekly Treasure

This week we’re drawing for (1) Complimentary Month of VIPLifestyle™ Coaching*.

To enter, come back to this section once you’ve finished reading the full edition and leave a comment on something you’ve learned or found interesting.

*Draw will take place on Sunday May 21st 12pm PST, Winner will be contacted via 📧

🥞 Nutrition & Diet - “Favourite Meals, Re-Imagined”

One of the most common misconceptions that often stops people from pursuing a healthier lifestyle is the belief that nutritious eating equals bland, uninspiring meals.

They literally picture themselves relegated to a taste bud prison destined for a diet of chicken breast and spinach on repeat as punishment for their sins - but luckily, this couldn't be further from the truth.

In reality, the road to improved health and longevity does not have to pass through monotony.

The beauty of a well-rounded diet lies in its variety and flexibility.

While yes, as a Coach I initially establish a structured and steady longevity meal plan for my clients which is something we work on together for the first 4-5 weeks of our journey together as this is a critical phase, designed to foster dietary consistency, stabilize energy and macronutrient intake, and ensure that the body receives the nourishment it needs.

However, this is not the endgame, but rather a stepping stone, a foundation on which we build a customized, diverse, and satisfying diet.

Once we've mastered the basics with the longevity meal plan, we embark on a more adventurous chapter of your nutritional journey - flexible dieting or macronutrient counting.

This is where the real fun begins.

Now, my clients are not simply following a menu; they’re actively participating in the creation of their meals.

They have the reins and, with them, the opportunity to explore, experiment, and tailor your diet to their individual tastes and needs.

But here's the catch.

While the name 'flexible dieting' might suggest an all-you-can-eat buffet of junk food as long as it fits the macronutrient profile, but it's not quite that.

We still aim for a diet rich in whole foods that provide not only macronutrients but also vital micronutrients and fiber.

So, where does ones favourite meals fit into all of this?

Well, this is where the concept of "Favorite Meals, Re-Imagined" comes into play.

We all have those dishes that we crave, that bring us comfort or remind us of good times.

It might be a cheesy pasta dish, a juicy burger, or a thick slice of cake.

Rather than eliminate these foods from their life, which can lead to feelings of deprivation and frustration, I encourage them to recreate them.

Not in the exact same way, of course, but by swapping out some ingredients for healthier options, reducing portion sizes, or modifying cooking methods, they can still enjoy their favorite flavors while keeping their health goals in sight.

Why is this important?

First and foremost, it ensures that their diet is sustainable.

A diet that one can't see themselves following long-term will eventually fail.

By incorporating favorite flavors and foods, they’re creating a diet that is not only nutritious but also enjoyable, which is crucial for longevity.

Second, it helps them to develop a healthier relationship with food.

Instead of seeing food as just a source of calories or a temptation to be resisted, they start to see it as something flexible and adaptable.

They learn that there are no "bad" foods, only poor eating patterns.

This mindset fosters creativity.

As we discover how to adapt your favorite meals to fit within our dietary goals, we open up a world of culinary possibilities.

We might find new favorite ingredients or cooking methods, expanding our culinary repertoire while improving our health.

Finally, it adds an element of satisfaction and achievement.

Successfully transforming a favorite meal into a healthier version brings a sense of accomplishment that can boost motivation. It’s a tangible sign of commitment to health, a delicious trophy of your culinary inventiveness and dietary dedication.

"Favorite Meals, Re-Imagined" is more than a concept.

It's a mindset, an approach, a strategy that can make the path to a healthier lifestyle more enjoyable, more sustainable, and more aligned with who you are and what you love.

It's about achieving your health goals without sacrificing the joy of eating.

I always invite my clients to see their kitchen as a canvas of possibility.

While a classic comfort food recipe might be a starting point, remember that the potential for adaptation is limitless.

Look at each ingredient not just as a familiar taste or texture, but as an opportunity to make a healthier choice.

Can the cream in your pasta be replaced with pureed cauliflower for a lower calorie but equally creamy sauce?

Can your juicy beef burger be made with lean turkey or even plant-based alternatives?

Can that slice of cake be sweetened with ripe bananas or applesauce instead of refined sugar?

The answers to these questions unlock a new world of culinary creativity that's both rewarding and beneficial to your health.

Additionally, this approach builds and sharpens your nutritional knowledge.

As you explore healthier ingredients and cooking methods, you become more aware of the nutritional content of your meals.

You begin to understand how certain foods can impact your energy levels, mood, and overall health.

You learn how to balance meals not just for taste, but also for nutritional value, developing a holistic understanding of the role food plays in your wellbeing.

This empowerment, this ownership over your meals, extends beyond the kitchen and influences other aspects of your life.

You learn to make healthier choices at restaurants, grocery stores, and social gatherings.

You develop the skills to navigate through food marketing claims and make informed choices that align with your health goals.

Reimagining your favorite meals also impacts your social and emotional wellbeing.

Food is a powerful connector; it brings people together, sparks conversations, and creates lasting memories.

By learning to recreate your favorite meals in a healthier way, you can continue to enjoy these social benefits without compromising your health.

In essence, reimagining your meals doesn't mean giving up what you love; it means evolving it to serve your health and longevity goals better.

It's about balance, creativity, knowledge, and most importantly, enjoyment.

Eating well should never be a chore, a punishment, or a source of stress; instead, it should be a fulfilling, enjoyable journey that enhances your life, your health, and your happiness.

That’s how I see nutrition, this is my lifelong vision for #LiveTo120

💣 Knowledge Bomb - “The Devlish Tongue”

"Hyper-palatable foods" is a term you've likely heard tossed around in health circles.

These are foods that are specifically designed to hit a "bliss point" of taste and texture, making them incredibly hard to resist.

This is where our so-called "Devilish Tongue" comes into play, as it becomes entranced by the allure of these irresistibly crafted foods.

These foods are typically high in sugar, fat, and salt – often all three together.

The food industry actually specifically engineers them to go beyond satiating our hunger.

They stimulate our brains' reward systems, releasing chemicals like dopamine that lead to feelings of pleasure and satisfaction.

This reaction is so powerful it can create a feedback loop, where we seek out these foods not out of hunger, but for the euphoric feeling they induce.

It's important to understand that our brains evolved in an environment where food was scarce and high-energy foods were a boon for survival.

Consequently, our brains are wired to seek out and enjoy these high-energy foods, which, in modern times, has turned against us.

Now, instead of foraging for berries or hunting game, we can access these hyperpalatable foods at any corner store, making it a real challenge to resist their allure.

In addition to the blissful sensory experience, these foods often lack sufficient fiber and protein – nutrients that contribute to a feeling of fullness.

Therefore, we can consume large quantities of hyperpalatable foods without feeling satiated.

It's the reason you can polish off a bag of potato chips or a tub of ice cream and still feel like you could eat more.

These foods also have a significant impact on our gut health.

They can alter our gut microbiome, the complex community of bacteria residing in our intestines, which plays a vital role in our overall health. A diet high in sugar and processed foods can shift the balance of bacteria, leading to potential health issues like inflammation and weight gain.

Frequent consumption of hyperpalatable foods can alter our taste buds and our perception of flavors, making less stimulating foods – like fruits and vegetables – seem bland in comparison.

This can perpetuate an unhealthy eating cycle, as we increasingly crave the intense flavors of processed foods.

While hyperpalatable foods might tantalize our taste buds, they can lead to overeating, potential health issues, and a distorted perception of taste.

Knowledge is power, and understanding that the food industry is directing working against you is the first step to walking past the isles at Costco or your Local Grocery Store that contain these items masking as nutrition.

My advice, stick to the extremities of your local grocery store (outer circle) and primarily source your groceries from fresh produce and organic sections of the store - by doing this you’ll bypass the endless rabbit hole of junk food and commercial marketing gimmicks designed to place you in temptation and hyper-palatable purgatory.

📝 Featured Recipe - “Spaghetti Squash Pasta…in under 2 minutes!”

You could say that in May Jodii & I have been squashing our cravings for pasta all month on this Spaghetti Squash kick.

I’ll admit, when I first look at a spaghetti squash recipe I associate the preparation with complex and time consuming, when in reality it takes less than two minutes of preparation.

Don’t believe me?

Well, take a look at the recipe below and try for yourself, enjoy.

Macronutrient & Calorie Breakdown (per half Squash);

Calories 175kcal
Fats 4.5g
Carbohydrates 20g
Protein 12.5g

Ingredients:

1 Full Organic Squash
Optional 90g Chicken Breast
60g Grape Tomatoes
1 tbsp Chives
1tsp Olive Oil
125 ml Organic Tomato Sauce
30g Shallot
30g Mushroom
1 tbsp Nutritional Yeast
Plenty of Pepper

Instructions:

Preheat oven to 425 degrees and set baking pan aside.
Cut Squash in half and remove all seeds.
Dice shallot, chives, mushrooms and tomatoes and place in the centre of the squash.
Place on baking tray and cook for 60 minutes.
Remove from oven and add tomato sauce and oil drizzle, cook for additional 5-10 minutes.
Remove from oven and garnish with chicken, mixing all ingredients together and scrap sides of squash for the spaghetti finish.

🏋🏼 Movement & Fitness - “The Lazy World We Live In”

In the comfort-laden society we inhabit, we're often unaware of how much our bodies are crying out for movement and a bit of discomfort to break the monotony of sedentary living. We're so accustomed to the conveniences offered to us—remote controls, elevators, Ubers, door-to-door deliveries—that we seldom stop to question the toll this easy living might be taking on our bodies.

Nowadays, we can go through most of our day without breaking a sweat, elevating our heart rate, stressing our muscles, or truly pushing our boundaries. In fact, we tend to avoid this type of discomfort at all costs.

Contrastingly, our ancestors led entirely different lifestyles—ones filled with daily movement and physical exertion. They weren't just running from predators or hunting for food; they were constantly in motion, whether gathering supplies or migrating with the seasons. Our bodies, inheriting the genetic traits and characteristics of those active generations, are designed to move, experience strain, and adapt—a beautiful mechanism bypassed in our comfort-driven lives.

While a comfortable and convenient lifestyle might seem more appealing, it's important to note that such ease isn't necessarily beneficial. Studies have shown that regular exercise is often more effective at treating mood disorders and depression than antidepressant drugs. Yet, movement is seldom recommended as treatment, and it’s uncommon for someone to choose exercise as a solution to mental or physical health symptoms over a quicker, more convenient fix.

Our Western society is facing an obesity epidemic due to our unlimited access to convenient food and minimal daily physical exercise. It is reported that 66-70% of US and Canadian adults are taking at least one prescription medication every single day, a number that's seen a shocking 14% increase in the last four years.

We have become comfortable with comfort, and as a society, we are hesitant to purposefully increase our daily discomfort for the sake of our health—we like easy buttons. But creating discomfort, as paradoxical as it may seem, is good for us.

The body responds to exercise-induced stress by improving endurance, strength, and resilience—an amazing cycle where stress through workout leads to stronger, more efficient, and more resilient bodies. This demand for energy that exercise places on the body isn't just good for your muscles; it's beneficial for your brain, your heart, your mood, and overall well-being.

But we often make excuses: “I don’t have the time”, “I’m too busy”, “I’m too tired".

Really, it just hasn’t been a priority, and why would you want to purposefully inflict pain upon yourself?

Because exercise gives you more energy, it improves your stamina, it helps you be the best parent or partner you can be, improves your quality of life, helps you perform tasks better and with ease, and even helps you live longer and better.

But here's the good news: you can easily incorporate more movement into your daily routine without upending your life or committing fully to a fitness routine.

NEAT, or Non-Exercise Activity Thermogenesis. NEAT includes all the energy we expend for everything we do that isn't sleeping, eating, or structured exercise. Think of parking farther away from the doors at the grocery store, taking the stairs instead of the elevator, walking while on a phone call, or even standing while you work. This approach contributes to increased daily energy expenditure and reminds our bodies of their natural state—movement.
Create 5-minute pockets of movement where you aim to elevate your heart rate and create some stress on your body. This might be 5 minutes of push-ups as soon as you wake up, 5 minutes of bodyweight squats in the middle of your workday, walking up the stairs at a fast pace in your work building and feeling the burn in your legs, or running for 3-5 minutes with your dog or your kids at the park to elevate your heart rate and increase your oxygen demands.

Combining NEAT and pockets of movement, we can begin to break free from the sedentary habits we've become so accustomed to.

It’s not about abandoning the comforts of modern life entirely but about finding a balance that honours our evolutionary heritage and our body’s inherent need for movement.

It's about time we start cherishing our bodies for what they can do, rather than how comfortable they can be. After all, our bodies are magnificent, adaptable, resilient machines—let's give them the opportunity to show us what they're truly capable of.

💣 Knowledge Bomb - “Anatomy of the Glute Muscle”

When we think about our glutes, we often envision two muscles, one on each cheek 🍑

But in reality, our glutes are composed of three significant muscles and are arguably one of the most crucial muscle groups in our bodies. These three muscles are the Gluteus Maximus, Gluteus Medius, and Gluteus Minimus.

The Gluteus Maximus, our body's largest and strongest muscle, sits on the back of the pelvis and the base of the spine. It stretches across the top of our thigh bone and extends down the outside of our thigh and past our knee, attaching to the iliotibial band. It's what gives our booty its round shape and helps us kick our legs backward and propels us forward when we walk or run.

Underneath, the Gluteus Minimus, a small triangular muscle in our hips, helps stabilize our hips and move our thighs out to the side. If you have weak ankles, knees, or feel any weakness in these areas, strengthening your Gluteus Minimus can provide extra support, especially during activities like running, lunging, or weightlifting.

Similarly, the Gluteus Medius, a larger muscle on the outside of your buttocks, helps move your leg away from your body and maintain hip alignment. A strong Gluteus Medius is critical for agility, running, and changing directions without injury. However, a weak one can lead to pain in the knees and a condition known as IT band syndrome.

Our sedentary lifestyles can often lead to what's known as "gluteal amnesia" or "dead butt syndrome," where these muscles become underused. Long periods of sitting can suppress neural signals to the glutes, causing imbalances. This underactivity can cause lower back pain, weak core stability, and postural problems.

But we can combat this with targeted exercises and stretches. If you work a desk job, try to stand and do some hip stretches and glute activation exercises at least once an hour. This practice helps keep your glutes engaged and prevents back issues.

For Hip Mobility:

Kneeling Hip Flexor Stretch or Runner's Lunge: Start in a high lunge position with your right foot forward. Lower your left knee to the ground. Press your hips forward until you feel a stretch in your left hip flexors. Hold for 30 seconds, then switch sides.
Standing Quad Stretch: Stand tall, bend your right knee, bringing your heel toward your butt, and grasp your right foot with your right hand. Press your hips forward and squeeze your glutes. Hold for 30 seconds, then switch sides.
Lying Knee to Chest with Squeeze: Lie flat on your back, bring one knee into your chest, and squeeze it towards you. Hold for 30 seconds, then switch sides.

For Glute Activation:

Glute Bridges with Banded Hip Abductors: Place a resistance band around your thighs. Perform a glute bridge, and at the top of the movement, push your knees apart against the resistance of the band.
Clamshells: Lie on your side with your legs stacked and bent at 45 degrees. Keeping your feet together, lift your top knee as high as you can without shifting your hips. Lower and repeat for 15 reps on each side.
Kneeling Glute Donkey Kicks: Get on all fours with your hands under your shoulders and knees under your hips. Keeping your knee bent, lift one leg until it's in line with your body and your foot is facing the ceiling. Lower and repeat for 15 reps on each side.
Bodyweight Squats: Stand with your feet hip-width apart. Squat down as if sitting back into a chair, keeping your chest up. Push back to the starting position, squeezing your glutes at the top. Repeat for 15 reps.
Stationary Lunges: Step forward with your right foot and lower your body until your right knee is at a 90-degree angle. Push back up to the starting position. Repeat for 15 reps on each side.

For Glute Strength and Growth:

Squats: Variations include Wall Sit, Bodyweight Squats, Dumbbell Squats, Barbell Squats, and Bulgarian Split Squats. Keep your chest up and your knees in line with your toes.
Lunges: Take a large step forward and lower your body towards the ground until both knees are bent at a 90-degree angle. Push back up to the starting position.
Weighted Hip Thrusts: Sit on the ground with your shoulder blades against a bench, knees bent, and a weighted barbell across your hips. Push through your heels to lift the barbell and your hips off the ground. Lower and repeat.
Step-Ups: Find a step or bench, and place one foot on the elevated surface. Push up through your heel to lift your body up. Step back down and repeat, then switch sides.

Remember, everybody is different, and what works for one person might not work for another. Always listen to your body, and make sure to get clearance from a healthcare professional before starting any new fitness program.

🏋🏼‍♂️ Featured Workout - “Train like Bruce Lee”

Are you ready to become a Warrior like the famous Bruce Lee?

This was an artifact of a tweet that I came across and had to save for our newsletter this week.

Now, I’m uncertain if this workout alone is going to grant us our black belts anytime soon, but nevertheless it’s an authentic workout from Bruce Lee’s training regime from the 60’s and pretty cool to see - give it a roundhouse kick this week.

🥋 Bruce Lee’s Workout

Squat 3 x 10
Heavy French Press 4 x 6
Heavy Incline Curl 4 x 6
Heavy Bench Press 4 x 6
Heavy Hanging Concentration Curls
Push-Ups 3 x 10
Dual Arm Hammer Curls 3 x 8
Weighted Dips 3 x 8
Heavy Reverse Curls 4 x 6
Barbell Forearm Curls 4 x AMRAP
Sit-Ups 5 x 12
Calve Raises 5 x 12

🧬 Supplementation & Alternative Medicine - “Saint or Scam - The Supplement Industry”

The supplement industry - often hailed as the savior of our nutritional deficits, yet, at times, viewed skeptically as the crafty salesman of empty promises.

As with most things, the truth lies somewhere in between, often veiled beneath layers of marketing tactics, conflicting research, and personal biases.

When my clients first begin working with me I provide a detailed encyclopedia of supplements ranging across various pillars such as wellness, hormones, digestion, sleep and performance.

Normally my procedure is to list the supplement ingredient, the daily dosage and a brand recommendation for them to purchase.

Once of the first questions I’m typically asked is something along the lines of this;

“I already have this supplement at home, is this brand okay?”

(to which I’ll reply)

“Unfortunately not, the quality behind that brand is terrible.”

Often this statement is met with a blend of confusion and frustration as they are curious while the local pharmacies and grocery stores stock these ‘leading’ brands yet little old Coach Matt has the authority to say that it’s 💩.

So today, I want to shed some insight and unravel the complexities of this industry and provide a clearer picture of its potential benefits and pitfalls.

To understand the supplement industry, it's crucial first to appreciate why it came into existence.

We live in an era of convenience, where fast-paced lives often push nutrition to the back burner.

Time-strapped and stress-ridden, many of us find it challenging to consistently maintain a balanced diet, rich in all essential nutrients.

This is where supplements seemingly come to the rescue, offering a quick and easy solution to meet our nutrient needs.

Yet, while they promise convenience, are they truly the saint they're made out to be?

Supplement manufacturers often emphasize that their products "fill the gaps" in our nutrition, and indeed, they can be beneficial in certain situations.

Pregnant women may need additional folic acid, vegetarians and vegans might require a reliable source of vitamin B12, and individuals with limited sun exposure could benefit from vitamin D supplements.

In these cases, supplements have the potential to play an important role in ensuring we receive the necessary nutrients for our bodies to function optimally.

But, on the flip side, the supplement industry can often be driven more by profit than by our health needs.

Many claims made by supplement companies aren't regulated as tightly as pharmaceutical products.

They can promise significant benefits with little substantial scientific evidence to back them up, leading to an unfortunate prevalence of misleading marketing.

A classic example is the weight loss supplement market, which is rife with products claiming to offer quick fixes and easy results.

Furthermore, while supplements can help address specific nutritional deficiencies, they cannot replace a balanced, nutrient-dense diet.

Whole foods offer a plethora of benefits - including fiber and phytochemicals - that aren't typically included in supplements.

Plus, the nutrients in whole foods work in synergy, enhancing each other's absorption and effectiveness.

This complexity is often lost in a supplement pill.

It's important to remember that while supplements can play a supporting role in our nutrition, they are not meant to be the star of the show.

Another very important aspect to consider is the quality of the supplements themselves.

As the industry is not as heavily regulated as pharmaceuticals, there is considerable variability in product quality. Some supplements may not contain the quantity of the active ingredient listed on the label, while others may contain fillers or contaminants.

Therefore, it's crucial to purchase supplements from reputable brands that prioritize quality control and transparency.

One factor to consider is the source of the ingredients.

Not all ingredients are created equal; their quality can vary depending on where and how they are grown, harvested, and processed.

For example, herbs used in supplements can be affected by factors like soil quality, weather conditions, and the use of pesticides and fertilizers.

Similarly, the source and purity of fish oil, a popular supplement for omega-3 fatty acids, can impact the level of contaminants like mercury.

Therefore, it's worth researching brands that prioritize high-quality, sustainably sourced ingredients.

The manufacturing process is another crucial aspect.

Some supplements go through a minimal processing route, while others can be heavily processed, potentially degrading the quality of the active ingredients and adding unnecessary fillers, binders, and artificial colors.

Additionally, good manufacturing practices (GMP) and third-party testing are key indicators of a product's quality and reliability. GMP ensures that products are consistently produced and controlled according to quality standards, while third-party testing provides an unbiased review of the supplement's safety and efficacy.

A company's transparency about their sourcing and manufacturing practices can be a good indicator of their trustworthiness.

Brands that willingly share information about their sourcing and manufacturing processes demonstrate their commitment to quality and safety.

Moreover, the impact of supplements can vary greatly between individuals due to factors like genetics, age, sex, health status, and lifestyle.

What works for one person may not work for another, and in some cases, supplementation without professional guidance can even be harmful. For example, excess intake of fat-soluble vitamins, such as vitamins A and D, can lead to toxicity.

So in essence the supplement industry isn't inherently evil, nor is it an unequivocal saint.

It's a tool, and like any tool, its usefulness depends on how it's used.

Supplements can provide essential nutrients that may otherwise be deficient in our diets, supporting our health and wellbeing. However, they can't replace a balanced diet, nor can they compensate for unhealthy lifestyle choices.

You can now understand more clearly the dilemma I’m confronted with when why my clients are of the belief that their local grocery store brand of multivitamins are top shelf, pardon the pun.

I have to first unveil the layers of programming they’re been exposed to and rewire how they see the industry in an attempt to educate them on the saint or sinful characteristics of a top grade supplement and manufacturer.

So I want for all of you to keep all of these points in mind the next time you find yourself adding a tub, a bottle or a pill into your everyday regime.

Think quality first, it’s worth it in the end.

💣 Knowledge Bomb - “Glutathione - The Master Antioxidant”

Glutathione is a naturally occurring protein in your body, made from three building blocks or 'amino acids' - cysteine, glutamine, and glycine.

Glutathione is primarily produced in the liver, which is the body's main detoxification organ. However, it's worth noting that every cell in the body has the ability to produce its own glutathione. That's one of the reasons why it's so effective at neutralizing free radicals and harmful substances right at their source. Despite this, the liver remains the key organ for glutathione synthesis and recycling in the body.

What makes Glutathione so powerful and why does it get the label the “Master Antioxidant”?

Well, Glutathione is your body's personal bodyguard, protecting your cells from harmful substances like toxins, free radicals, and infections. It helps keep your immune system strong and resilient.

Despite the vital role glutathione plays in maintaining health, several factors can deplete our body's glutathione levels. Persistent stress, poor nutrition, environmental toxins, pesticide exposure, exposure to radiation, certain medications, like acetaminophen (commonly known as Tylenol) can all dramatically decrease glutathione levels.

A decrease in glutathione levels is concerning due to the integral role it plays in our overall health.

Low levels can leave our cells defenceless against oxidative stress and inflammation, thereby contributing to the development of numerous health conditions, including heart disease, cancer, neurological disorders, and premature aging.

When your glutathione levels are low, you might not notice any immediate symptoms. However, over time, low glutathione levels can affect your health in a number of ways. Some signs that might indicate low glutathione include:

Decreased energy: Glutathione plays a crucial role in energy production in our cells so if your levels are low, you may feel fatigue or lack of energy.
Increased oxidative stress: Oxidative stress occurs when there's an imbalance between the production of free radicals and the body's ability to counteract or detoxify their harmful effects. Increased oxidative stress can lead to various symptoms, like premature aging, inflammation, and pain.
Poor immune function: Glutathione supports our immune system. If you find yourself getting sick frequently, it could be a sign of low glutathione levels.
Problems with focus and clarity: Since glutathione plays a role in detoxifying the body, low levels could lead to an accumulation of toxins that could impact brain health, leading to issues like foggy thinking and lack of focus.
Chronic health issues: Low levels of glutathione over time have been linked to several chronic diseases, like heart disease, diabetes, and cancer.

Fortunately, there are multiple strategies that can help to boost the body's production of glutathione:

Nutrition: Foods high in sulfur-containing amino acids can significantly boost glutathione production. These include garlic, onions, broccoli, kale and brussel sprouts. Avocado and spinach are also great sources of dietary glutathione.
Supplements: Specific supplements can also be beneficial to help promote healthy glutathione production. Sulfurzyme from Young Living provides an excellent source of dietary sulfur which is a critical nutrient required for the synthesis of glutathione.
Essential Oils: Essential Oils that are high in a compound called Limonene such as orange, grapefruit lemon and lime have been shown to stimulate the production of glutathione and can be used topically or inhaled for their glutathione-boosting benefits.
Exercise: Regular physical exercise can significantly stimulate the body's production of glutathione. Both cardio and strength training workouts promote better blood circulation and oxygenation, which in turn encourages the production of this vital antioxidant.
Quality Sleep: Never underestimate the power of good, quality sleep. Sufficient restorative sleep is needed for the proper functioning of all body systems, including the natural synthesis of antioxidants like glutathione.

Small changes make a big difference to your overall health and knowing how to support your body’s natural glutathione production can keep your immune system strong, help prevent chronic diseases and keep your body healthy and vibrant as you aim to live to 120!

🏆 Life Aesthetics Featured Client Transformation - Denise Hogan

This week, I am thrilled to shine a spotlight on an incredible client who has truly inspired me.

Denise's journey is not only punctuated by a remarkable physical transformation in just four weeks but also by her unwavering dedication to the process of changing her life.

When Denise joined the first round of the Life Aesthetics Virtual Bootcamps in April, she embarked on a journey that would go far beyond the surface.

While her physical results in just four weeks are nothing short of astonishing, the true change she experienced runs much deeper.

In creating these virtual challenges, my goal was to cultivate an environment that would motivate and empower women to become the best versions of themselves.

Often, in the midst of life's demands, we neglect our own well-being, allowing our mental and physical health to suffer.

Transforming your health, body, and life involves a multifaceted approach that encompasses various aspects: mental, spiritual, emotional, physical, and nutritional.

It also requires the courage to embrace the highest version of yourself, release old patterns that no longer serve you, venture into uncharted territories, and fully commit to your new life.

Denise embraced every aspect of this journey with unwavering commitment. She made a conscious decision to show up for herself each and every day.

For the first time, she delved into personal development books, devouring not just one but two in a single month! Even on the most challenging days, she persevered with her daily workouts, learning to track her food and create meals that brought her true joy.

Beyond that, she became an unwavering source of support and motivation for the other women in the group challenge, consistently uplifting and sharing her positive energy.

You see, the power of habit and routine is truly transformative.

When you make small changes to your daily habits, feed your mind with empowering information, nourish your body with wholesome foods, push your physical boundaries, and radiate positivity to those around you, your entire reality can shift.

Denise's remarkable journey is a testament to this truth.

I am in awe of Denise's efforts, her infectious positivity, and the incredible physical transformation she has achieved.

I share her story with you all today to illustrate what becomes possible when you simply show up for yourself and believe in your own potential.

Denise, you are a true inspiration, and I am eagerly anticipating all the remarkable accomplishments we will achieve together. Keep up the extraordinary work!

🧠 Personal Growth & Mental Health - “Cyclical Behaviours & Routines”

I’m curious my friends, do many of you live in spontaneous chaos day-to-day, or do you have a set routine from wake to sleep that has been time audited to help propel you towards your goals in life?

Cyclical behaviors and routines - these aren't just buzzwords thrown around in the world of personal development.

These principles form the bedrock of successful living and optimal wellbeing.

But why is that so, and how can we harness the power of cyclical behaviors and routines in our everyday life?

Think of a cycle in nature - the day and night cycle, the changing seasons, or the rhythm of the tides.

Nature is punctuated by regular, predictable patterns, and we humans, as part of nature, are intrinsically attuned to these rhythms.

Our bodies operate on a 24-hour circadian rhythm that governs our sleep-wake cycle, metabolism, and numerous other physiological processes.

Aligning our lifestyle habits with these natural rhythms can enhance our health, energy, and overall wellbeing.

The benefits of a routine, on the other hand, are more cognitive in nature.

Our brains love patterns; they help us to organize information efficiently and make sense of the world around us. Routine gives our days structure, providing a framework within which our brains can operate optimally.

By setting a routine, we essentially create a series of habits. Once these habits are established, they require less conscious thought to perform.

This cognitive automation is a powerful tool.

It allows our brains to save energy, reduce decision fatigue, and free up mental resources for more complex tasks, promoting a state of flow and increasing productivity.

Even outside of work, routines can be beneficial.

Morning and evening routines can act as bookends to our day, providing consistency and a sense of control.

They can serve as a form of self-care, ensuring that we prioritize our health and wellbeing amidst the demands of our busy lives.

A lifestyle characterized by cyclical behaviors and routines can offer predictability in an unpredictable world.

However, it's crucial to balance this predictability with flexibility. Life is dynamic, and while routines provide structure, they should not be so rigid that they create stress or prevent us from adapting to change.

Adopting a cyclical behavior and routine-focused lifestyle doesn't happen overnight, but it's worth the effort.

Just as I have personally found value in maintaining a daily routine, many successful individuals share this trait. It isn't a coincidence. Routines create a mental environment where creativity, productivity, and happiness thrive.

Even on days where our to-do lists might be less populated, adhering to our routines can serve us well.

In my own experience, keeping the rhythm of my daily habits, even on lighter days, has a beneficial impact. It keeps my internal clock synchronized, reduces the mental load, and maintains a sense of normalcy and control.

More significantly, by holding onto my routines, I empower myself to engage in more profound mental processes.

❗️Rather than thinking about what comes next, my mind can wander, reflect, and generate new ideas, all while I'm automatically navigating through the actions of my day.

This form of advanced autopilot is not only liberating, but it also enhances cognitive function, creativity, and productivity.

By using our routines as a structure within which we can freely innovate and think, we create a unique synergy between discipline and creativity.

This balance fosters personal growth, better problem-solving skills, and a sense of personal satisfaction and achievement.

The concept of cyclical behaviors and routines extends to all facets of our lives - our eating habits, sleep schedules, exercise regimens, and even our moments of relaxation and recreation.

By syncing our routines with our body's natural rhythms, we can support our health, optimize our energy, and ultimately, maximize our potential.

However, remember that your cycle, your routine, should be tailored to you, your goals, and your lifestyle.

We are all unique individuals with unique needs and circumstances.

The routines that work for me may not work for you.

The key is to understand the principles and adapt them to create your personal cyclical behaviour and routine system - one that propels you towards your goals while fostering wellbeing and satisfaction.

Routines and cyclical behaviours are more than just habits; they are the rhythm of our lives. By mindfully crafting these rhythms, we can create a harmonious symphony that supports our success and happiness. It's about moving through life with grace and intention, one cycle, one routine at a time.

After reading this newsletter today, ask yourself a simple question;

“What is my day to day routine and how am I measuring it’s effectiveness in bringing me moment to moment joy while helping me accomplish my goals - and what may need to be adjusted to fine tune this routine.”

Feedback loops are essential for personal growth, work on strengthening yours.

💬 Quote of the Week

“Be Selfish Until You Can Be Generous” - Grant Cardone

If you’ve worked with us before you know that we encourage looking through the selfishness lens in a positive light rather than it’s status quo meaning.

Becoming selfishness is an essential component for living a fulfilling life as without placing the interests of your own joy, happiness and health as a priority you become accustomed to showing up for those around you with an empty, dull and uncharged battery.

Become selfish towards yourself means to recharge your soul first, mentally, physically and spiritually so that you have an abundance to give to others around you when they need you the most.

📚 Book Recommendation - “Evolve Your Brain”

I'm currently reading 'Evolve Your Brain' by Dr. Joe Dispenza and wow, it's a mind-expanding journey.

In his book, Dr. Dispenza explores the fascinating science of how our brains work, and more importantly, how they can change.

The best part? He breaks it all down in a way that's accessible and relatable, so you don't need a neuroscience degree to understand it!

What grabbed me about this book is how it fuses knowledge from fields like neurology, brain chemistry, biology, and quantum physics to demonstrate our inherent ability to change our minds and, by extension, our lives.

Dr. Dispenza provides practical exercises that can help us rewire our brains, literally evolving them, to replace negative patterns of thinking with more empowering ones. So, if you've ever been stuck in a rut or found yourself in a cycle of self-defeating thoughts, this book provides the tools and insights to break free and embrace a new way of thinking and being.

If you're up for a transformative read that combines cutting-edge science with actionable steps, I can't recommend 'Evolve Your Brain' enough. It's a true testament to our ability to change our brains and, ultimately, our reality.

🌱 Mother Nature’s Wisdom Tree - “A+ Zzzzzzz”

Sweet Sweet Sleep

Life is a balancing act, and one of the essential balancing acts we all engage in is that of sleep and wakefulness.

We live in a fast-paced society where sleep often takes a backseat to our busy schedules. But, neglecting sleep isn't just about feeling tired - it can have serious impacts on our health and wellbeing.

Scientific research has painted a clear picture of how vital sleep is to our physical health, cognitive function, and emotional well-being.

It's a universal biological need that plays an essential role in our survival, longevity, and quality of life.

Yet, despite its importance, many of us find ourselves in a state of chronic sleep deprivation.

A study published in "Sleep," the official journal of the Sleep Research Society, revealed that nearly one-third of us get fewer than six hours of sleep a night.

This lack of sleep can have significant implications for our health and happiness.

Sleep deprivation has been associated with a range of adverse health outcomes. From a weakened immune system, leading to a greater susceptibility to infections, to an increased risk of heart disease, diabetes, and obesity.

It's also been linked to mental health issues like depression and anxiety.

The Science of Sleep: 7 Reasons It's So Important:

Repair and Restoration: Sleep activates the body's repair system. During sleep, your body produces proteins called cytokines, which target infection and inflammation, promoting cellular repair. Sleep is the body's natural healing process.
Boosting Brain Power: Sleep is the brain's 'reset' time. During sleep, particularly in REM stages, the brain processes the information gathered during the day. It's like reorganizing your brain's hard drive, consolidating memories, boosting concentration and enhancing creativity.
Emotional Balance: Sleep has a significant impact on our mental and emotional health. Lack of sleep leads to a decreased ability to control and regulate and process our emotions because sleep deprivation impairs the prefrontal cortex's ability to control the amygdala (our emotional control center of our brain)
Immunity Boost: Sleep influences the regulation of immune function, including the production of specific cytokines that fight infection. Studies suggest that people who don't get quality sleep or enough sleep are more likely to get sick after being exposed to a virus.
Healthy Heart: Sleep affects processes that maintain heart and blood vessel health, including blood sugar, blood pressure, and inflammation levels. It also plays a vital role in your body’s ability to heal and repair blood vessels and the heart.
Sleep & Appetite: Sleep plays a vital role in regulating hormones that control appetite. Ghrelin, the hormone that signals hunger, is increased when you are sleep-deprived. On the other hand, Leptin, the hormone that signals fullness, decreases when you don't get enough sleep.
Sleep & Blood Sugar Control: During deep sleep, your body's insulin sensitivity increases, and your body has a chance to rest and reset. When you don't get enough sleep, your body's ability to regulate blood sugar can become impaired, leading to higher levels of fasting blood sugar and increased risk for type 2 diabetes. A study published in the Annals of Internal Medicine found that sleeping only 4.5 hours per night for four days impairs insulin sensitivity and raises diabetes risk.

Understanding the Stages of Sleep + their Importance:

Each night we cycle through three different stages of sleep and each stage has it’s own benefits for our brain and our body.

It’s not just about the quantity of sleep but also the quality and it’s important that you cycle through each stage of sleep multiple times per night to get the full benefits of a good nights sleep.

Stage One: Light Sleep

This is the transition from wakefulness to sleep. This is when the body begins to slow down & relax and your brain waves, heart rate and eye movement also slow.
Your body begins to restore its energy, and aids in recovery, muscle growth, and repair, and serves as a source of energy for your brain and body. This stage of sleep takes up about 50-60% of your sleep and serves as preparation for the body to enter deeper sleep stages but this stage is also the easiest for you to be woken.

Stage Two: Deep Sleep

Deep sleep is the most restorative stage of sleep. In this stage the brain waves slow down even further—this stage is also known as slow-wave sleep. This is the sleep stage where it becomes a bit harder for someone to wake you up.
Deep sleep is the stage where the body repairs muscles and tissues, stimulates growth and development, boosts immune function, and builds up energy for the next day. Deep sleep also plays a significant role in strengthening memory and retaining what we learned in our day.

Stage Three: REM Sleep

REM stands for Rapid Eye Movement and we cycle through multiple different REM phases approximately every 90 minutes throughout the night with the first cycle occurring about 90 minutes after you first fall asleep.
REM sleep is the stage when you dream. The brain is active, and the body becomes immobile to prevent us from acting out our dreams (this is known as REM atonia).
REM sleep plays a critical role in learning and memory function since this is when your brain processes information from the day before so that it can be stored in your long-term memory. REM sleep also contributes to emotional health and plays a huge role in mood regulation and emotional processing.

The Golden Hour for Sleep

Did you know there is actually a “golden hour” for bedtime that is critical to your overall health and longevity specifically when it comes to preventing heart disease.

Quality sleep is not only how long you sleep for but what time you shut down in the night time. The “golden hour” for sleep is between 9pm - 11:30pm and you should always try to be asleep by midnight.

This is because your body runs on a 24 hour clock and body every cell in our body is linked to the movements of the earth and the moon!

Our circadian rhythm synchronizes the function of all the systems in our body and plays a critical role in balancing hormones, cellular health, maintaining healthy blood pressure and cardiovascular health.

When you go to sleep before midnight those hours are “extra nourishing” for the body and even if you get less hours of total sleep but you focus on sleeping before midnight our body can function better than if you go to bed after midnight and you sleep longer.

The Link between Light and Sleep

Light exposure plays a critical role in our natural circadian rhythm (our sleep wake cycles) both in a positive and negative way.

Think of us as monkeys 🙊 before we ever had technology or lightbulbs we rose when the sun came up and rested when the sun set in the evening.

This is the natural rhythm of our body and even though we have advanced as a human species over the past 100 years our biological clock is still ver dependent on light exposure (or lack of exposure).

To put it simply, sunlight exposure is critical for Melatonin production specifically morning sunlight as it tells your body to suppress melatonin production and helps us to wake up, synthesize a healthy amount of cortisol and Serotonin (our happy hormone) Serotonin is then metabolized into Melatonin by the Pineal gland which helps us fall asleep at night.

Darkness on the other hand is so critical at night for the release of that Melatonin to make us feel sleepy which inhibits the production of Cortisol and helps our body to rest.

Artificial light or white light is harmful to our production of Melatonin which is why your bedroom should be completely dark and we should avoid looking at blue light after the sun sets.

After the sun sets, put your technology away and dim your lights in your home and turn on some yellow hue lamps or salt lamps to mimic the natural rhythm of the sun and help your body prepare for sleep.

Creating Your Ideal Sleep Environment

Here are five tips to transform your space into a sleep sanctuary:

Keep your room tidy and clutter-free: When your space is cluttered or messy, it will be difficult for you to relax. Keep your room free from clutter & remove any unnecessary items or put them in a place out of your sight. This will allow your mind to be more clear as you climb into bed at night without anything cluttering your mind.
Temperature Control: The optimal sleeping temperature is between 14-18 degrees Celsius, set your thermostat to this temperature about one hour before bed, open your windows to allow fresh cool air to float through your window.
Embrace the darkness: Darkness is essential to quality sleep. When it’s dark, our body releases the sleep hormone melatonin which makes us feel tired. Avoid blue light or fluorescent lights 2 hours prior to bedtime & choose yellow lights in the evening vs. White light. Ensure your room is as dark as possible, if needed blackout curtains are a great option.
Incorporate calming sounds: Sleeping in silence may be your preference but if you struggle with calming your mind at night, try adding an auditory stimulus such as white noise, rain, spa music or nature sounds. This can allow your brain waves to slow down and get into the first stage of sleep easier.
Use Aroma Therapy: Essential oils can play a vital role in supporting quality sleep. Their aromatic compounds can relax the nervous system and the limbic brain, and help promote a sense of tranquility and relaxation.

Essential Oils and Their Impact on Sleep

When we inhale an oil through our nose, the tiny aromatic micro particles from the essential oils work with our olfactory system (the nerves and receptors that connect the nose to the brain👃🔄🧠

Once the tiny micro particles pass through the receptors in the nose, they make their way to a specific region of the brain called the Amygdala which is part of our Limbic System (emotional center) of our brain.

Essential Oils stimulate the brain to release neurotransmitters such as Serotonin and Dopamine which help us to regulate our mood but healthy Serotonin production is also necessary for the sleepy hormone Melatonin.

Fill your diffuser with relaxing essential oils 15-20 minutes before bedtime so the aroma has time to fill your bedroom & create a calming and relaxing atmosphere.

Applying essential oils topically have a similar impact as the molecules are able to pass through our skin into our blood stream and we also can inhale the aroma in addition to you get longer lasting benefits through the use of topical application.

The best places to apply your oils topically for sleep are on the acupressure points for your pineal gland:

The Spirit Gate Point: Located at the crease on your outer wrist, below your pinkie finger.
The Inner Frontier Gate Point: Found on your inner forearm between two tendons.
The Bubbling Spring Point: is located on the sole of your foot. It’s the small depression that appears just above the middle of your foot when your curl your toes inward.
Pineal Reflex Point: is located on the inside of your big toe

My Top 6 Essential Oils for Sleep

Lavender: Known for its calming properties, Lavender oil contains linalyl acetate and linalool, compounds that have been found to have sedative and anxiolytic effects, promoting quality sleep.
Cedarwood: Cedarwood oil has sesquiterpenes that stimulate the brain's limbic region and the pineal gland, promoting the release of melatonin, the body's natural sleep hormones.
Stress Away: This blend, especially Copaiba, contains beta-caryophyllene, which has been shown to have neuroprotective effects. Additionally, the Lime in this blend is rich in limonene, which has anxiolytic properties, helping promote a calm and relaxed state.
Rutavala: Valerian in this blend has been used for centuries to treat insomnia and anxiety. It's believed to interact with GABA, a neurotransmitter that helps regulate nerve impulses in your brain and nervous system. Increased GABA levels lead to sedation.
Northern Lights Black Spruce: This oil is known to promote a sense of relaxation and balance, thanks to its high concentration of alpha-pinene and limonene, compounds known for their calming effects.
Peace and Calming: A blend that contains Ylang Ylang, Orange, Tangerine, Patchouli, and Blue Tansy, this oil aids relaxation and promotes a peaceful environment, perfect for preparing for a good night's sleep.

Try these sleep-enhancing diffuser blends:

4 drops Peace & Calming, 2 drops Lavender, 2 drops Cedarwood.
3 drops Lavender, 2 drops Rutavala, 3 drops Stress Away.
3 drops Lavender, 3 drops Peace & Calming, 2 drops Northern Lights Black Spruce.
4 drops Stress Away, 2 drops Lavender, 2 drops Northern Lights Black Spruce.

Prioritizing sleep is a vital step in self-care. With these insights and tools, you can empower yourself to create an ideal sleep routine and environment. Here's to your best sleep yet!

👋🏼 Hey!

Thanks for reading this week's #LiveTo120 Newsletter Edition No. 011

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.

Life Aesthetics