🗞 LiveTo120 Weekly Newsletter | Edition No. 008
The #1 longevity newsletter on substack for actionable insights on nutrition & wellness, physical & mental fitness + the latest trends in longevity.
Thursday, April 20th, 2023
Hello Friends,
Welcome to the eighth 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.
We kick off this weeks edition with Jodii’s ‘The Alphabet of Macro Mastery’ op-ed under our Nutrition pillar! She also “has-your-back” in the Fitness section sharing the (7) functional exercise movements will with a kick-a&$ workout that will test your ability to execute these core fundamentals.
This week Matt shares some eggscellent advice for all of your diet go-getters who are struggling to find variety and joy in your meal plans in our featured recipe section, and shares his top secret mind-expanding substance with a breakdown of this very unique category of cognitive enhancers in our Supplement section.
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. 009.
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 Reader Exclusive - April Coaching Offer
🥞 Nutrition & Diet - “The Alphabet of Macro Mastery”
I want you to remember back when you were a child in grade one and just starting your journey of learning.
At first, we learn the basics: letters, shapes, colors and as we grow and progress we move onto more complex concepts like addition and subtraction, reading and writing.
In the same way, our understanding of macronutrients; protein, fats, and carbs, starts with the basics but then we must move on to a more complex understanding of learning the different types of fats, carbs and proteins and how they affect our bodies differently.
Macronutrients are the three main nutrients that our body needs in large quantities to function properly: protein, fats, and carbohydrates. Each of these macronutrients plays a different role in the body, such as providing energy, building and repairing tissues, and regulating hormones.
When people first start learning about tracking their food and hitting macronutrient targets, they often take an approach called "If It Fits Your Macros" or IIFYM. This approach involves tracking the total number of grams of protein, fats, and carbohydrates consumed throughout the day, regardless of the source of those macronutrients.
With this approach, 15 grams of fat coming from bacon would be viewed the same as 15 grams of fat coming from olive oil, 30 grams of carbs coming from frosted flakes would be viewed the same as 30 grams of carbs coming from quinoa or oatmeal.
But not all foods are created equal.
Last week, I had a great question come in from a client asking if she could replace her oatmeal in her meal plan with the same amount of carbs from grapes and this inspired me to dive into this topic further with a visual to help educate my clients further on food selection and macronutrient types.
Protein Types:
Lean proteins are an excellent source of protein, with a relatively low amount of fat and contain all of the necessary Amino Acids for tissue repair and muscle protein synthesis.
Incorporating lean proteins into your diet can help you reach your protein targets without exceeding your carb and fat goals.
Not only do they provide the building blocks necessary for muscle growth and maintenance, but they also have the highest Thermic Effect of Food, meaning they burn more calories during digestion than other macronutrients.
Fatty proteins, such as those found in red meats, fatty cuts of pork and chicken, bacon, whole eggs and salmon can be a valuable source of protein but also contain a high amount fat.
This means that these proteins have higher calories per serving because they contain both protein at 4 calories per gram and fat at 9 calories per gram making it more difficult to reach your protein targets without going over your fat macros and calorie count for the day.
Additionally, many higher fat protein sources coming from animals contain high amounts of Saturated Fat which is linked to heart disease and stroke with high consumption.
The recommended daily intake for Saturated fat is 5-6% of your total calories so if your diet is 1500 calories that would be about 10 grams of Saturated fat per day.
Plant based sources of fats such as those found in Tofu, Lentils, Beans and Edamame are a great source of fibre, vitamins and minerals and have been shown to lower the risk for heart disease and stroke however they are higher in carbohydrates per serving which may make it more difficult to hit your protein targets without going over your carbohydrate targets and calorie targets for the day.
Additionally, not all plant based proteins contain the full spectrum of Essential Amino Acids such as Methionine which plays a key role in the metabolism of fats and helps to protect cells from damage, Lysine which is important for calcium absorption, collagen production, and tissue repair and Tryptophan which is important for the production of serotonin, a neurotransmitter that regulates mood and sleep.
Carbohydrate Types:
High glycemic carbohydrates are carbohydrates that are rapidly absorbed into the bloodstream, causing a quick spike in blood sugar levels and also provide a quick source of energy for the body.
Fructose is found in fruit and it is a simple sugar, meaning it is made up of a single molecule and is commonly found in sweet-tasting fruits like apples, grapes, and mangoes. Fructose can be metabolized by the liver and used for energy or stored as glycogen, a type of carbohydrate that is used by the body for energy.
While fructose is a natural sugar, consuming high amounts of it can have negative health effects. Studies have linked high fructose intake to an increased risk of obesity, type 2 diabetes, and non-alcoholic fatty liver disease.
High glycemic carbohydrates coming from grains typically contain glucose as their primary type of sugar the carbohydrates are broken down into glucose molecules and released into the bloodstream.
This causes a spike in blood sugar levels, which can lead to a rapid release of insulin from the pancreas to help regulate blood sugar.
High glycemic carbohydrates coming from grains are typically nutrient deficient and you would want to consume these in moderation, high glycemic carbs coming from potatoes and sweet potatoes are also bound to nutrients + have fibre making them a better choice.
Consuming high glycemic carbohydrates around a workout or during an active part of your day may be beneficial, as it can help fuel the body and improve performance.
However, it is important to note that consuming high glycemic carbohydrates on a regular basis can lead to weight gain, non-alcoholic and other health issues, so it is best to consume them in moderation and keep them focused around the most active part of your day to avoid body-fat storage and stress on your pancreas and liver.
Low glycemic carbohydrates coming from fruit are a good source of vitamins, minerals, and fiber, and can be a healthy addition to a balanced diet.
These types of carbohydrates are digested and absorbed more slowly than high glycemic carbohydrates, such as refined sugars, and can help to provide a more steady release of energy throughout the day.
These fruits are typically higher in fiber, which can help to slow down the absorption of sugar in the bloodstream, and can also provide other health benefits, such as improving digestion and supporting healthy cholesterol levels.
Complex carbohydrates coming from vegetables and naturally occurring grains contain a variety of important nutrients, including fiber, protein, vitamins, and minerals, and are digested more slowly than simple carbohydrates, leading to a slower and steadier release of glucose into the bloodstream.
These low glycemic carbohydrates can help to support healthy digestion and promote feelings of fullness and satiety, making them a great choice for maintaining a healthy weight.
Saturated fats are a type of fat that are typically solid at room temperature and are found in animal products like meat, cheese, and butter, as well as in some plant-based sources like coconut and palm oil.
Consuming high amounts of saturated fats can lead to an increase in LDL cholesterol, which is often referred to as "bad" cholesterol and can lead to inflammation + heart disease.
Your intake of saturated fats should be no more than 5-6% of your total daily calories.
Trans fats are a type of unsaturated fat that are typically created through a process called hydrogenation, which involves adding hydrogen to liquid vegetable oils to make them more solid and stable at room temperature.
This process also changes the chemical structure of the fat, making it more similar to saturated fat.
While they were once commonly used in these products due to their stability and long shelf life, trans fats have been linked to an increased risk of heart disease, type 2 diabetes, and other health problems & should be consumed as infrequently as possible.
Unsaturated fats are a type of dietary fat that are typically considered to be beneficial to overall health & help to lower lower levels of "bad" LDL cholesterol in the blood, and they have anti-inflammatory properties.
There are two main types of unsaturated fats: monounsaturated fats and polyunsaturated fats. Monounsaturated fats are found in foods like olive oil, avocados, and nuts, while polyunsaturated fats are found in foods like fatty fish, seeds, and nuts.
These types of fats should make up about 85-90% of your total fat intake daily.
In conclusion, while the "IIFYM" approach can be a helpful tool in tracking macronutrient intake, it is important to remember that not all foods are created equal.
A diet consisting of highly processed, high glycemic carbohydrates and saturated fats can have negative effects on overall health and performance.
Instead, focusing on whole, nutrient-dense foods and understanding the different types of macronutrients and their sources can lead to a more balanced and effective approach to meeting macronutrient targets. By educating ourselves on the quality of our food choices, we can optimize our health, fitness, and overall well-being.
💣 Knowledge Bomb - “Alcohol, Fibre & Sweetener Oh My”
While tracking macros is an essential part of maintaining a healthy diet, there are certain macros that can be tricky to keep tabs on accurately.
For instance, alcohol is one macro that can be difficult to quantify since it's not always listed on nutrition labels.
What's more, the effects of alcohol on the body can vary depending on the type and amount consumed.
For example, a standard 5-ounce glass of red wine contains about 125 calories, while a pint of beer can contain anywhere from 150 to 300 calories.
Fiber is another macro that can be challenging to track. It's essential for maintaining digestive health and promoting feelings of fullness, but the amount of fiber in a food can be difficult to determine since it's not always listed on nutrition labels.
In general, experts recommend that adults aim for at least 25 to 30 grams of fiber per day. Some good sources of fiber include fruits, vegetables, whole grains, and legumes.
Sweeteners can also be tricky to track, as they often come in different forms and have varying levels of sweetness. Some popular sweeteners, such as stevia and monk fruit, are natural and generally considered safe, but others, like aspartame and sucralose, have been linked to potential health risks.
Additionally, many products labeled "sugar-free" or "low-calorie" often contain artificial sweeteners, which can add up quickly in terms of calories if consumed in large amounts.
It's important to be cautious when consuming calorie-free products like Walden Farms Maple Syrup.
These products may seem like a healthy alternative to traditional sweeteners, but they often contain artificial ingredients and preservatives that can be harmful in excess. For instance, Walden Farms Maple Syrup contains caramel color, a food coloring that has been linked to potential health risks.
Additionally, these products often lack the nutrients found in whole foods, which can lead to nutrient deficiencies if relied upon too heavily.
In terms of tracking macros, it's important to understand how many calories per gram each macro provides. Carbohydrates and protein both contain 4 calories per gram, while fat contains 9 calories per gram.
So how do we track the tricky ones?
Alcohol contains 7 calories per gram, making it a more calorie-dense option than carbs or protein.
Fibre is often counted as 2 calories per gram, and is often subtracted from carbs on your nutrition label.
Sweeteners ought to also be counted as 2 calories per gram - think about this next time Starbucks adds 60g of ‘sugar-free’ syrup to your latte.
To accurately track macros, it's important to weigh and measure food portions, read nutrition labels carefully, and use a food tracking app or journal to keep track of daily intake.
📝 Featured Recipe - “Same Classic Breakfast, but Different”
One of the obstacles many of my clients encounter when they are new to tracking macros is learning how to become joyful and creative with meals that bring them delightful emotions.
In fact, when teaching flexible dieting, I often encourage my clients to think back to when they were kids to find meals that made them smile, meals that made their taste buds dance, meals that they could eat #everysingleday.
This week's featured recipe is as boring as it gets, but this is on purpose to highlight a very important aspect of being successful with one's diet: the concept of multi-purposing ingredients into various structures.
💡 For more on structures vs. content of meals, check out episode four.
Imagine it's a normal workday for you - let's choose a busy Monday morning in your home.
(ps. I always smile when clients say to me, “I am so busy, I need something that I can grab and go!” as this is generally an early warning sign that someone is not understanding the importance of nutrition and prioritizing their diet. More on this later, but for now, we will go ahead with a scenario in which you're rushed for time.)
You need a breakfast that is filling, hits your macros, yet also delivers a yummy experience - let's opt for a classic breakfast of eggs and toast.
There are many ways one can make this meal enjoyable, but what I see often is the following when clients send me photos of their foods:
A skillet turned on scorching hot, haphazardly poured egg whites burned to the pan and scrambled using a fork, bread semi-toasted featuring some sort of hard mashed almond butter brute forced applied to the center of the bread.
Typically, the meal is scarfed down in four bites hardly chewed or digested, and then my client feedback is curious on why they have to eat such a boring meal.
When meals are prepared like the above photo, they become unenjoyable and repetitive as the meal is regarded as simply trying to hit their calorie or macronutrient targets.
Rather, eggs and toast can take on the form of three different prepared meals:
A Broken Yolk Egg Sandwich
Scrambled Eggs with a Side of Toast
French Toast
Now, you tell me - which meals look more enjoyable for a classic breakfast, the first meal or any of the last three?
Keep in mind nothing has changed with the meal, and they are the exact same ingredients, macros, and calories.
This same concept can be applied for any meal.
If you love having vegetables and chicken, don't simply steam vegetables and pan fry your chicken plain with no seasoning and call that a meal - you'll obviously hate dieting and wish for a more palatable meal.
Rather, try incorporating various seasonings, marinades, and styles of stir fry. If you're consuming potatoes, try air frying them into fries or baking them with some chives and a light spray of oil.
Most are not successful with their diets because they rush cooking to get back to phone scrolling.
I'm here to challenge you this week to get inspired to learn how to cook and find enjoyment in the process of becoming creative with your simple ingredients.
Be proud and grateful to have the opportunity to have an abundance of food at your fingertips when many do not have this privilege.
Mix up the structure of your meals by thinking outside the box instead of slapping a few pantry items together and calling it a ‘meal.’
Learn that almost every meal can contain the ‘same’ ingredients, but made different."
🏋🏼 Movement & Fitness - “Putting the FUN in Fundamentals”
Have you ever heard of someone, or maybe you've experienced it yourself, who unexpectedly injured themselves while performing a simple, everyday task?
It could be something as mundane as lifting a grocery bag, picking up a throw pillow, climbing a set of stairs, or reaching for an item on a high shelf.
These incidents may leave us scratching our heads, wondering how such a seemingly harmless and easy activity could lead to pain or injury.
This is because many of us tend to overlook the significance of functional movement patterns in our daily lives.
Functional movement patterns form the foundation of our body's ability to perform everyday activities safely and efficiently.
These movements involve multiple muscle groups and joints working together, promoting stability, coordination, and overall physical preparedness.
Our daily lives often set us up for postural alignment issues and imbalances in our muscular systems, and because of this, we may not be able to engage the proper muscles when doing daily tasks, which is how we wind up with injuries doing the smallest things.
For example: If you work a desk job, you likely have tight hip flexors, weak glutes, forward-rotated shoulders, and a weak core.
This can lead to an anterior pelvic tilt, which is a postural imbalance where the pelvis tilts forward, leading to an exaggerated curve in the lower back known as lumbar lordosis.
This can negatively impact overall posture, muscle activation, movement patterns, and increase the risk of low back injury because when the pelvis is tilted and the glutes are weak, the spine will take an increased load when performing daily tasks.
The increased curvature can compress the intervertebral discs, causing them to bulge or herniate even with a very light load, like picking up a child or a laundry basket from the floor.
This is why it is so important to incorporate functional movement patterns into our fitness routines.
When we train functionally, our bodies will be more resilient and adaptable, making it easier to handle the varied physical demands of our day-to-day lives and prevent injury and pain.
So, what are functional movement patterns?
Functional movement patterns involve multiple muscle groups and joints working together to create efficient, coordinated, and safe movements.
The primary functional movement patterns include pushing, pulling, squatting, hinging, lunging, rotating, and carrying.
These movements help us build strength, stability, flexibility, and coordination.
By focusing on functional movement patterns in our fitness routines, we can improve our overall physical performance and reduce the risk of injuries during daily tasks.
Here are the (7) functional movement patterns:
Push: Movements that involve pushing away from the body, such as push-ups, bench presses, and overhead presses.
These exercises primarily target the chest, shoulders, and triceps.
Real World Examples: Pushing a heavy door open, putting a box onto a high shelf, or pushing a stroller or shopping cart.
Pull: Movements that involve pulling towards the body, like pull-ups, rows, and lat pulldowns and deadlifts.
These exercises primarily target the back and bicep muscles.
Real World Examples: Pulling a drawer open, dragging a heavy object across the floor, or pulling yourself up onto a ledge.
Squat: Lower body exercises that involve bending at the hips and knees, such as air squats, goblet squats, and front squats.
These movements primarily target the quadriceps, hamstrings, and gluteal muscles.
Real World Examples: Sitting down and standing up from a chair, picking up an object from the ground, or playing with children at their level.
Hinge: Movements that require bending at the hips while maintaining a neutral spine, such as deadlifts, hip thrusters and kettlebell swings.
These exercises target the posterior chain, including the glutes, hamstrings, and lower back muscles.
Real World Examples: Bending over to pick up a laundry basket, lifting a suitcase off the ground, picking up a laundry basket or a child or shovelling snow.
Lunge: Lower body exercises that involve stepping forward, backward, or sideways and then bending the knees, like forward lunges, reverse lunges, and lateral lunges.
These movements engage the quadriceps, hamstrings, and gluteal muscles.
Real World Examples: Climbing stairs, stepping over an obstacle , or lunging forward to catch a falling object.
Rotation: Movements that involve twisting or turning the torso, such as Russian twists, woodchops, and medicine ball rotations.
These exercises target the core muscles, including the obliques and deep stabilizing muscles of the spine.
Real World Examples: Turning to reach for an item behind you, swinging a tennis racket or golf club, or wringing out a wet towel.
Carry: Movements that involve carrying a load while maintaining proper posture, like farmer's walks or suitcase carries.
These exercises challenge the entire body, with a focus on core stability and grip strength.
Real World Examples: Carrying grocery bags from the car to your home, lifting and transporting a heavy suitcase, or carrying a child in your arms.
Now that we understand what functional movement patterns are and how they apply to real-life situations, it's crucial to consider how we can include them in our fitness routines.
By doing so, we can ensure that our workouts are not only effective in building strength and endurance but also in preparing our bodies for the daily physical challenges we face.
💣 Knowledge Bomb - “Maximizing Power, Minimizing Injury.”
This quote is a simplified version of the law of conservation of energy and emphasizes the importance of managing energy transfer efficiently in any system.
"Energy cannot be created or destroyed, only transformed."
A closed circuit in electricity refers to a complete, unbroken loop through which electrical current can flow , allowing for the efficient transfer of electrical energy from the power source to the load (e.g., light bulb, appliance, or device) and back to the power source.
Similarly, a closed circuit in biomechanics refers to the efficient transfer of force throughout the body during movement or exercise.
This is achieved through proper alignment, engagement, and coordination of muscles, joints, and connective tissues, allowing for optimal force production and minimal energy leakage.
When we move a weight and our body is in proper postural alignment, our joints and ligaments will be stable and energy and power will flow easily and we can generate force from one body segment to another without losing power.
But if we are out of postural alignment then our body will attempt to exert the same amount of force but with a leak which leads to injury at that specific site.
For example, if someone is performing a deadlift and their hips rise too quickly during the lift, the force that was supposed to be transferred from the feet to the hamstrings and then the glutes and then the lower back will instead be transferred directly to the lower back.
This means that the force is not being distributed properly through the body, which can lead to excessive stress on certain joints, muscles, and ligaments.
This can result in injury, such as a herniated disc or muscle strain.
This is why we must focus on strengthening individual muscle groups in the chain of movement, working on the movement pattern and body position and beginning with lighter weights before we attempt heavy compound movements.
When you get into a compound movement your body should be tight and stable throughout the entire movement so that the power can flow freely through your body segments in the correct order to prevent injury and maximize performance.
🏋🏼♂️ Featured Workout - “FUN-da-mentals”
This workout is a full body workout designed to target all 7 fundamental movement patterns and you can do it anywhere! All you need is a set of resistance bands.
Warm Up
Begin by warming up 5-10 minutes, focus on getting your heart rate above 120 beats per minute and your body temperature elevated, this will help your muscles warm up and prevent injury.
Exercise 01: HINGE | Floor Glute Bridges 3 Sets of 16 Reps
Lie down on your back on a comfortable surface and keep your arms at your sides with your palms facing down.
Bend your knees and position your feet hip-width apart, flat on the ground, and about a few inches away from your glutes. Your feet should be in line with your knees.
Engage your core and glute muscles by slightly tucking in your pelvis and pulling your belly button towards your spine. This will help maintain a neutral spine throughout the exercise.
Slowly lift your hips off the ground by pushing through your heels and squeezing your glutes, raising your pelvis towards the ceiling. Keep your upper body, shoulders, and head in contact with the ground.
Lift your hips until your body forms a straight line from your knees to your shoulders. Ensure that you're not hyperextending your lower back; focus on using your glutes and hamstrings to lift your hips.
Pause for a second at the top of the movement, maintaining the contraction in your glutes.
Slowly lower your hips back to the ground, controlling the movement and keeping your core engaged.
Exercise 02: SQUAT | Bodyweight Squats 3 Sets of 12 Reps
Begin by standing with your feet shoulder-width apart and your toes pointing slightly outwards.
Place your hands on your hips, or extend your arms out in front of you for balance.
Keeping your chest up, core engaged, and your weight in your heels, push your hips back and bend your knees to lower into a squat position.
Lower yourself until your thighs are parallel to the ground, or as low as your mobility allows, ensuring your knees do not cave inwards and remain aligned with your toes.
Push through your heels to stand back up, fully extending your hips and knees at the top of the movement, and then repeat for the desired number of repetitions.
Exercise 03: PULL | Resistance Band Close Grip Rows 3 Sets of 15 Reps
Sit on the floor with your legs extended in front of you and your feet slightly wider than hip-width apart.
Loop a resistance band around the arches of your feet, and hold one end of the band in each hand. Make sure the band is securely anchored to your feet and provides adequate resistance.
Sit up tall with a neutral spine, engage your core, and retract your shoulder blades, maintaining a slight bend in your knees.
With your palms facing each other, pull the band toward your abdomen, keeping your elbows close to your body. Squeeze your shoulder blades together and ensure your shoulders remain down and away from your ears.
Slowly extend your arms and return to the starting position, maintaining tension in the band and control throughout the movement.
Exercise 04: PUSH | Push-Ups 3 Sets of 8 Reps
Start in a plank position with your hands placed slightly wider than shoulder-width apart on the ground.
Your body should form a straight line from your head to your heels, with your feet together or slightly apart.
Engage your core and glutes to maintain a stable position throughout the movement.
Lower your body by bending your elbows, keeping them close to your body. Your chest should come close to the ground without touching it. Maintain a neutral neck position by keeping your gaze slightly in front of you.
Push through your hands to extend your arms and return to the starting position, maintaining a straight body line throughout the movement.
Exercise 05: LUNGE | Bodyweight Lunges 3 Sets of 16 Reps per Leg
Stand tall with your feet hip-width apart and your hands on your hips
Take a step forward with your right foot, landing heel first. The distance should be far enough so that both your front and back legs will be bent at a 90-degree angle when you lower your body.
Lower your body by bending both knees, allowing your right knee to hover just above the ground or gently touching it. Your front knee should be directly above your ankle, and your back knee should point toward the floor.
Push through your right heel to raise your body back up and return to the starting position.
Repeat the exercise on the left side by stepping forward with your left foot. Continue to alternate sides for the desired number of repetitions.
Exercise 06: ROTATIONS | Russian Twists 3 Sets x 16 Reps
Sit on the floor with your knees bent, feet flat on the ground, and hold a weight (dumbbell, kettlebell, or medicine ball) with both hands, or use only your bodyweight for a less challenging variation.
Lean back slightly, maintaining a straight spine and engaging your core, until your torso is at about a 45-degree angle to the floor.
Lift your feet off the ground, crossing your ankles if desired, to balance on your sit bones, making sure your core stays engaged.
Hold the weight or clasp your hands together at your chest, and twist your torso to the right, bringing the weight or your hands toward your right hip.
Reverse the movement, twisting your torso to the left and bringing the weight or your hands toward your left hip. Continue alternating sides for the desired number of repetitions, maintaining a strong, stable core throughout the exercise.
Exercise 07: “CARRY” | FARMERS WALK: 2 Sets x 30 Seconds
Choose a pair of dumbbells, kettlebells, or any weighted objects with handles that are appropriate for your fitness level. Make sure the weight is challenging but manageable.
Stand tall with your feet shoulder-width apart, holding a weight in each hand with your arms by your sides. Keep your shoulders down and back, chest up, and engage your core.
Begin walking forward, taking short, controlled steps while maintaining good posture and keeping your core engaged. Avoid swinging the weights or letting your shoulders round forward.
Continue walking for a predetermined distance, time, or number of steps. Remember to breathe steadily and keep your body aligned throughout the exercise.
Once you've reached the end point, carefully lower the weights back to the ground, maintaining good form and engaging your core to protect your lower back.
🧬 Supplementation & Alternative Medicine - “Nootropics, the Modern Day Limitless Pills.”
While I’m no Leonardo da Vinci, Thomas Edison or Albert Einstein, I do share one common trait with all of them - we all love(d) exploring the mind expanding experiences.
It’s true, all three of those wise historical figures were known to seek ways to enhance their cognitive abilities - it seems the quest for mental optimization has always been a part of human history hasn’t it.
I mean certainly we all have those days when we feel like our brain could use a little boost, don't we? And if you’re like me, by 11am you’re likely onto your second cup of coffee or taken a brisk walk to clear your head.
But what if I told you there's a whole world of supplements out there designed specifically to enhance cognitive function?
That's right, there is.
And today we're going to dive into the fascinating world of nootropic supplements!
The History of Nootropics
The term "nootropic" was first coined in 1972 by Romanian psychologist and chemist Dr. Corneliu E. Giurgea. Derived from the Greek words "nous" (mind) and "tropos" (to bend or turn), nootropics are substances that can help improve mental performance, focus, memory, and even mood.
It was Dr. Giurgea who developed the first synthetic nootropic, Piracetam, which showed promise in improving memory and learning capabilities. Since then, researchers have identified and studied numerous other compounds with potential nootropic properties, both natural and synthetic.
While science has brought a modernized approach to the formulation of substances that alter our biochemistry, it’s important to understand that humans have long sought after mild-altering or performance boosting substances.
All throughout history, people have been using plants and natural substances to sharpen their minds, but it was only in the 20th century that we started to see a scientific exploration of these cognitive-enhancing compounds.
If plant medicine excites you, you ought to check out my piece on 🍄 in edition three.
Nootropics 101
Nootropics work in various ways to improve cognitive function.
Some of them increase the supply of oxygen and nutrients to the brain, while others enhance the production of neurotransmitters like dopamine and serotonin, which play crucial roles in learning, memory, and mood regulation.
Understanding the inner workings of our brain and the neurotransmitters involved in cognitive function can help us appreciate the benefits of nootropics.
Let’s quickly run down through the key neurotransmitters affected by the nootropics and how they contribute to enhancing our cognitive function, mood, and energy levels.
Dopamine is a neurotransmitter that plays a vital role in motivation, pleasure, and reward. By supporting the production of dopamine, we can improve our mood, enhance focus, and increase motivation to complete tasks. An increase in dopamine levels can also help counteract feelings of fatigue and enhance overall cognitive performance.
Noradrenaline, another neurotransmitter, is associated with alertness, attention, and the "fight or flight" response. The increase in noradrenaline levels can lead to heightened alertness and attention, which can be particularly beneficial during times of stress or when focus and concentration are essential.
Acetylcholine is crucial for learning, memory formation, and overall cognitive function. By enhancing the availability and function of acetylcholine in the brain, we can improve memory retention and recall while also supporting various aspects of cognitive performance.
Serotonin, often referred to as the "feel-good" neurotransmitter, plays a significant role in mood regulation, sleep, and appetite. Supporting serotonin levels can lead to improved mood, reduced feelings of stress and anxiety, and better overall emotional well-being.
Much like a guitar has many strings to strum and keyboards have many keys to play, our brains have many neurotransmitters that affect the tune of our daily lives.
So how do we know how to choose a nootropic that is best suited for our needs, and which product will effectively keep us upbeat in our day to day lifestyles?
What’s under the hood; Nootropics Ingredients
Well, we check the supplement formula to ensure we look for products that contain these scientifically-backed ingredients and avoid those that rely on artificial stimulants or excessive amounts of caffeine.
In order of potency, here’s a short reference guide to refer back to when your local supplement dealer shows you what they got on hand.
Caffeine Anhydrous: Sensitizes neurons and provides mental stimulation while promoting alertness and wakefulness, making it one of the most potent nootropics.
L-Tyrosine: Aids in synthesizing neurotransmitters like noradrenaline and dopamine, significantly improving mood and focus.
Bacopa Monnieri: An Ayurvedic herb with powerful adaptogenic and nootropic properties, used as a brain tonic and cognitive enhancer.
Rhodiola Rosea: An adaptogenic herb that effectively reduces fatigue and provides neuroprotection in stressful situations.
Lion's Mane: A dietary mushroom with potent cognitive-enhancing, anti-inflammatory, and immune-boosting properties.
Alpha GPC: A choline-containing compound that strongly supports the production of acetylcholine and has been shown to improve memory and cognitive function.
Huperzine A: Extends the half-life of choline in the brain, making it highly effective in supporting memory enhancement and increased cognitive function.
Ginkgo Biloba: A popular herb known for its ability to enhance blood flow to the brain, leading to significant improvements in cognitive function and memory.
Aniracetam: A member of the racetam family of nootropics known for its ability to effectively improve memory, creativity, and focus.
Phosphatidylserine: A phospholipid that supports cell membrane health and has been linked to noticeable improvements in cognitive function and memory.
N-Acetyl L-Carnitine (ALCAR): An amino acid that enhances mitochondrial function in brain cells, supporting cognitive function, memory, and mood.
Ashwagandha: An adaptogenic herb that helps the body adapt to stress, reduces anxiety and cortisol levels, and improves overall cognitive function.
L-Theanine: An amino acid found in green tea that promotes relaxation without drowsiness, often used in combination with caffeine for synergistic effects on focus and attention.
Cognizin®: A patented nootropic that supports attention, memory, focus, and concentration while increasing brain energy.
Vinpocetine: A synthetic compound derived from the periwinkle plant that improves blood flow to the brain, supporting memory and cognitive function.
Panax Ginseng: An adaptogenic herb known for its ability to enhance mental performance, reduce fatigue, and support overall brain function.
Dynamine®: Increases energy, alertness, and motivation to perform mental tasks, though it might not be as potent as other nootropics.
Infinergy® (Di-Caffeine Malate): A milder, longer-lasting form of caffeine that stimulates alertness without the potential crash, ranking lower in potency.
Bioperine®: A patented black pepper extract that increases nutrient absorption, enhancing the effectiveness of other ingredients, but not as potent on its own.
Sulbutiamine: A synthetic derivative of Vitamin B1 (thiamine) that enhances mood, memory, and cognitive function by increasing thiamine levels in the brain, ranking lower in potency.
What I found most interesting in researching this list was the amount of patented ingredients that have developed over the past 50 or so years - certainly the nootropics industry has come a long way since its inception.
My Nootropic Recommendation
Speaking of innovation, leading the pack amongst these innovators in the Nootropic industry is VNDL, a Canadian based supplement company known for their exceptional product formulas and premium quality.
Their nootropic product VIVID checks all the boxes we look for from formula potency to manufacturing excellence.
VNDL has built trust with their loyal community as a brand that is pushing the outer limits of modern day science in their quest to stand out above the rest and certainly is worth checking out their brand.
Nootropics are a super cool category of supplements that I believe will be far more prevalent in the future than even they are today due to the world as we know it speeding up into a fasted paced digital age.
Many conversations I’ve had where the other party is struggling to focus with frequent attention span shortages or on the contrary feeling lethargic to take action - this is where nootropics may see huge adoption rates as time unfolds.
Now, you certainly won’t see me ditch my two cups of coffee each day any time soon, but you can rest assured that when I need next level cognitive function, it’s products like VIVID, or nootropics that you can count on to give you limitless like abilities.
💣 Knowledge Bomb - “5 Facts About Neurotransmitters in Your Brain”
A highway can be thought of as a system of interconnected roads that allow vehicles to travel from one point to another efficiently.
Neurotransmitters can be thought of as a complex system of interconnected pathways in the body, much like a highway system.
There are over 100 known neurotransmitters, each with a different function and impact on the body and brain. Some neurotransmitters, like serotonin, are produced primarily in the gut, while others, like dopamine, are primarily produced in the brain.
Like exit ramps and on-ramps on a highway, neurotransmitters have different receptors that allow them to bind and transmit their messages to other neurons. The effects of neurotransmitters on the receiving neuron can be either excitatory or inhibitory, much like speed limits on a highway regulate the speed of traffic.
However, disruptions in neurotransmitter signaling, much like traffic congestion on a highway, can lead to communication breakdowns in the brain and body, which can contribute to psychiatric and neurological disorders like depression, anxiety, schizophrenia, and Parkinson's disease.
Finally, like highways that require maintenance and repair to function properly, the body has mechanisms for regulating the production, release, and reuptake of neurotransmitters, ensuring that their signaling remains balanced and efficient.
How many of these (5) facts did YOU know about your own brain?
There are over 100 known neurotransmitters, each with a different function and impact on the body and brain. Examples include serotonin, dopamine, acetylcholine, and glutamate.
Neurotransmitters are not only produced in the brain, but also in other parts of the body, such as the gut. In fact, the gut produces up to 95% of the body's serotonin.
Neurotransmitters can have both excitatory and inhibitory effects on the brain. Excitatory neurotransmitters increase the likelihood of an action potential (or nerve impulse) occurring in the receiving neuron, while inhibitory neurotransmitters decrease the likelihood of an action potential.
Neurotransmitters play a crucial role in many psychiatric and neurological disorders, including depression, anxiety, schizophrenia, and Parkinson's disease. Drugs that target specific neurotransmitter systems are often used to treat these conditions.
Some neurotransmitters can also act as hormones when released into the bloodstream, affecting organs and tissues throughout the body. For example, norepinephrine acts as both a neurotransmitter and a hormone, playing a role in the body's stress response.
🌱 Mother Nature’s Wisdom Tree - “Organic Nootropics”
Welcome to my healing tree, my dear ones.
Today I have a treasure box filled with the most potent and powerful plant compounds that have been gifted to us by the earth.
These compounds are produced by plants and are responsible for the unique aromas associated with essential oils and have a wide range of therapeutic benefits for our body.
I would like to share some terpenes that are known to aid in cognitive focus and mental clarity, the essential oils in which they are found, and how to use them in your daily routine.
Let’s sniff em’, I mean dive in.
Alpha-Pinene is the most commonly recognized terpene for its stimulating effect on the brain, improving mental alertness, clarity, and focus. It has powerful anti-inflammatory properties, making it great for bronchodilator effects, increasing airflow to the lungs and oxygenation in the body and brain, thus reducing fatigue.
Essential oils containing Alpha-Pinene include:
Frankincense
Rosemary
Eucalyptus
Northern Lights Black Spruce
Blue Spruce
Cypress
Juniper
Pine.
Limonene is another terpene studied for its cognitive benefits, especially concerning mental clarity and alertness. It has mood-boosting properties, promoting a positive outlook and reducing stress and anxiety. Limonene may also have potential as a natural treatment for conditions such as ADHD and Alzheimer's disease.
Essential oils containing Limonene include:
Lemon
Grapefruit
Orange
Lime
Bergamot
Beta-caryophyllene is unique in its ability to bind to CB2 receptors, found mainly in the immune system and peripheral tissues. It has anti-inflammatory effects and has been shown to help reduce anxiety and depression in animal models.
Essential oils containing Beta-Caryophyllene:
Copaiba [50% Beta-Caryophyllene]
Black Pepper
Clove
Ylang Ylang
To create a Focus + Concentration Roller Recipe or Diffuser Blends, combine 3-4 of the essential oils listed above and diffuse in your office or work area, or where your children do their homework.
You can also make an essential oil roll-on by adding these oils together in a 10ml glass roller bottle and filling the rest of the roller with liquid fractionated coconut oil.
Apply the roll-on to your temples, behind your ears, on your chest, or wrists every 2-3 hours or as needed.
Three of my favourite blends for focus & concentration:
Blend One:
4 Frankincense
4 Lime
4 Black Pepper
Blend Two:
4 Northern Lights Black Spruce
4 Grapefruit
4 Ylang Ylang
Blend Three:
4 Rosemary
4 Bergamot
4 Copaiba
🧠 Personal Growth & Mental Health - “Cash Flow < Positive Thought Flow”
Behind the scenes of Coach Matt’s professional life I invest 75% of my day into working privately with my online clientele helping them achieve life changing results through my coaching methods.
Meanwhile the remaining 25% of my free time I put on the mask of ‘TheStoicSatoshi’, a moniker for my presence in the Crypto world as a market analyst and digital asset investor - the two realms are almost polar opposites.
My roots in banking & finance (long before Coach Matt) taught me about the importance of positive cash flow - in short, having more cash incoming than expenses outgoing.
I thought to myself this week how important of a lesson this is when applied to ones mindset as a pillar of their personal growth journey.
In my opinion achieving a state of positive thought flow begins ones quest for emotional and spiritual balance, much like achieving a state of positive cash flow begins ones quest for expansive wealth and success let’s say in business.
Positive thought flow requires us to cultivate a mindset that attracts positivity and abundance while letting go of negative thoughts and emotions.
In essence, when positive thoughts and emotions are flowing in and out of our minds, we feel emotionally stable and fulfilled.
To achieve positive thought flow, we need to practice non-resistance, non-attachment, and non-judgment.
Non-resistance means accepting negative thoughts and emotions without judgment or attachment.
Mindfulness meditation is a powerful practice that helps us cultivate non-resistance. It enables us to observe our thoughts and emotions without getting caught up in them.
Through mindfulness, we can let negative thoughts and emotions pass by without judgment or attachment, allowing positive thoughts and emotions to flow in.
Gratitude is another practice that can help us achieve non-resistance. It involves acknowledging and appreciating the good things in our lives. When we focus on the positive aspects of our lives, we create a positive feedback loop that attracts more positivity.
One simple way to practice gratitude is to keep a gratitude journal. Each day, write down three things you are thankful for. It could be something as simple as a warm cup of tea, a phone call with a friend, or the smile of a stranger - the simplest of joys.
Non-attachment means letting go of our desires and expectations and trusting that the universe will provide what we need.
Visualization is a powerful tool that can help us achieve non-attachment. It involves creating a mental image of what we desire, along with the emotions associated with it.
By doing so, we create a positive energy that attracts our desires to us.
However, it is important to remember that we must detach ourselves from the specific outcome we envision, allowing the universe to provide what we need, not what we want.
Surrender is another way to achieve non-attachment.
It involves trusting that everything is happening for our highest good, even if it may not seem like it at the time.
Surrendering to the flow of life can be challenging, especially when faced with difficult circumstances. However, by trusting the universe and relinquishing control, we open ourselves up to greater possibilities and opportunities.
Personally, I love to think of surrender as a form of faith.
Non-judgment requires us to refrain from judging ourselves or others harshly and cultivate compassion instead.
Loving-kindness meditation is a practice that can help us achieve non-judgment. It involves directing positive intentions and energy towards ourselves and others.
By doing so, we create a positive feedback loop that attracts more positivity into our lives. This practice helps us to cultivate compassion and empathy, allowing us to see ourselves and others in a more positive light.
Consciousness is a central concept to positive thought flow.
It involves becoming aware of our thoughts, beliefs, and emotions. Journaling is a powerful tool that can help us become more conscious.
By writing down our thoughts and emotions, we can gain insight into our internal landscape and begin to shift our mindset. This practice allows us to identify negative thought patterns and replace them with positive ones, creating a life of abundance and fulfillment.
Mantras are another powerful tool for cultivating positive thought flow.
These are simple phrases that we repeat to ourselves throughout the day to create a positive energy and mindset. Examples of mantras include "I am worthy," "I trust the universe," and "I am capable of achieving my dreams."
By repeating these mantras regularly, we create a positive feedback loop that attracts more positivity into our lives.
The use of mantras has a spiritual significance in many cultures.
In Hinduism, mantras are considered sacred sounds that connect us to the divine. They are believed to have a vibrational energy that affects our consciousness and the world around us.
By cultivating positive thought flow, we can transform our lives and the world around us.
We become more open to new opportunities, more resilient in the face of challenges, and more loving towards ourselves and others. We become a positive force for change, radiating positivity and abundance to those around us.
I shared with one of my investment clients this week that she ought to not be stressed about money and rather think of money as being inventory vs. self worth. I told her that money is currency, and meant to flow in a liquid state. Often times there may be plenty of stock, other times inventory may be low - and that’s perfectly the cycle of life.
Thoughts are no different, they have not come to stay but have come to pass, they’re equally as liquid.
Although the one difference between thoughts and dollar bills are that you have an endless ability to print them on either side of your mental balance sheet, both negative and positive.
Knowing this, it’s perfectly acceptable to inflate your mental well being with more positive than negative as it works wonders on the economy of your emotions.
Keep this little anecdote ‘in mind’ as you move forward in life.
💬 Quote of the Week
“We define ourselves far too often by our past failures. That’s not you. You are this person right now. You’re the person who has learned from those failures. Build confidence and momentum with each good decision you make from here on out and choose to be inspired.”
- Joe Rogan
📚 Book Recommendation
In late 2022, I read "The Nature of Consciousness" by Rupert Spira - it was a challenging yet incredibly mind-altering read for me.
It's quite related to our discussion above on positive thought flow in that it challenges our assumptions about the nature of reality and consciousness.
Rupert's book really helped me form a comprehensive understanding of consciousness as it relates to scientific matter (I'm talking atoms and physics here…) and quite frankly blew my mind open with his poetic discussions over how 'thoughts' are quantified in the physical world.
It was an esoteric read that stands tall above the rest, but a holy grail for those looking to understand themselves deeper as the being that lies behind the mind field of consciousness.
👋🏼 Hey!
Thanks for reading this week's #LiveTo120 Newsletter Edition No. 008
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