Butyrate’s role in ameliorating neurological decline

Maguire G Justin, July 2023

Intellectual capacity can be hacked! Lazar S et al ( 2020) [1] disproved Arthur Jensen’s claim that compensatory education has little impact on boosting intelligence [2] through a 296 participant RCT (randomized control trial), illustrating that prolonged intensive training in creative problem solving can in fact increase IQ!

Essentially, we all have the potential to become smarter and perform better in an ever-evolving cognitively demanding world. As with any possible education our state is imperative to consider, in short, if we choose to augment our intellect through creative problem-solving exercise, we need to ensure our neurochemistry is optimally aligned to allow the least path of resistance toward cognitive enhancement.

Pritchard, C and Rosenorn-Lanng, E provided statistically relevant findings of increased neurological deaths occurring among individuals between 55-74 years of age [3]. Neurological enhancement and rates of decline are interlinked to neurochemical factors stemming from immunological peripheral and subsequent central neurological alterations. Thus, when we strive toward improving our cognition consideration of both internal and external environmental disruptors needs to be included. In doing so we not only gain smarts but offset the chance of neurological decline!

Through holistic consideration, this article provides insight into factors stemming from peripheral metabolism which may positively influence one’s opportunity to succeed with an elevated IQ whilst also offsetting the likelihood of neurodegenerative disease. 

Cenit, CM. et al (2017) demonstrated statistically significant relevance (p<0.05) between the health of our gut and brain or gut-brain axis[4]. Immunological reactions set off through bacterial translocation can influence key factors within neurotransmitter production, metabolism and regulation, including factors such as:

  • Methylation
  • Acetylation
  • Non-coding RNA

All which impact histone tails and the respective ability to produce not only signals for our nervous system to use but also nootropic factors, which enable neurogenesis and recovery from injury.

SCFA (Short chain fatty acids) are by-products developed through fermentation of fiber by specific bacteria in our microbiome. Namely, we have three major types of SCFA: acetate, propionate and butyrate [5], each of which has its unique role in regulating not only metabolism but also neurological activity through free fatty acid receptor binding [6]. Interestingly the integrity of our gut lining is intimately correlated to the quantity of either butyrate (which seals tight junctions) or propionate (which opens tight junctions), thus efforts to regulate butyrate production plays an intimate role within inflammatory outcomes associated with leaky gut.

When our guts become ‘leaky’ a host of immunological processes are fired, resulting in the possible outcome of depleted CNS (central nervous system) serotonin, increased splenic 5HT (5-hydroxytryptophan) and elevated neurotoxic compounds such as quinolinic acid and dopamine quinone[7]. Fortunately, through a focus on improving butyrate formation and even supplementation, our brains have a chance to offset an immunological demand that may often lead to neurodegenerative and cognitive disorders.

Through meta-analysis Skonieczna-Zydecka, K et al (2020) recorded that butyrate supplementation can even assist in restoring dopamine turnover in animals exposed to cocaine and other amphetamine based drugs[8]. Notably, Butyrate stimulates TGFbeta which inhibits histone de-acetylation, leading into increased acetylation of histones in FOXP3, providing us with an increase of BDNF (brain derived nootropic factor) and NGF (nerve growth factor) and inevitably modulating CNS immunity. Butyrate also inhibits synucleic-induced DNA damage and thus improves availability of dopamine, which is often associated to be compromised in those with ADHD (attention-deficit-hyperactivity- disorder)[9]. Overall Butyrate has the ability to prevent neurological ageing, increase focus and decrease the likelihood of monoamine related depression.

Specific species of bacteria have been identified to increase butyrate formation[10]. Find out more about how specific probiotic species may have a neuroendocrine benefit in your nutritional efforts through this link (Sonja please give online url access to the document I wrote in the topic).

In a modern world full of growing environmental toxicity, focus on our internal and external environmental terrain needs to be considered if we aim toward improving cognitive function and importantly offsetting an ever growing neurological death statistic. Through the holistic perspective of whole systems physiological impact on biochemical and correlated neurochemical alteration can be treated, supported and optimized. Medication has its place, yet before throwing chemicals at a problem there may be alternative solution sourced via healing an internal paradigm of microbiome health. Those struggling with cognition are welcome to review our free systems biology app, in which clear systems contributory indication toward faulty thinking can be identified.

https://autonomic-coaching.web.app/tabs/home

[1] Lazar, S. Jihyun, L. Nov 2020. We can boost IQ: revisiting Kvashchev’s experiment’. Available at: https://pubmed.ncbi.nlm.nih.gov/33256082/#:~:text=We%20concluded%20that%20prolonged%20intensive,%2Dsolving%3B%20intelligence%3B%20training.

[2] Jensen A. 1969. “How much can we boost IQ and scholastic achievement,” in environment, heredity, and intelligence. Available at: https://doi.org/10.17763/haer.39.1.l3u15956627424k7

[3] Pritchard, C and Rosenorn-Lanng, E. Jul 2015. Neurological deaths of American adults (55-74) and the over 75’s by sex compared with 20 western countries 1989-2010: cause for concern. Available at: https://pubmed.ncbi.nlm.nih.gov/26290774/

[4] Cenit, C M. et al. Aug 2017. Influence of gut microbiota on neuropsychiatric disorders’. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5558112/

[5] Silva, P Y. et al. Jan 2020. The role of short chain fatty acids from gut microbiota in gut-brain communication. Available at: https://www.frontiersin.org/articles/10.3389/fendo.2020.00025/full#:~:text=The%20SCFAs%20acetate%2C%20propionate%2C%20and,and%20resistant%20starch%20(22).

[6] Rogers, BG. Et al. 2016. From gut dysbiosis to altered brain function and mental illness: mechanisms and pathways. Available at: https://pubmed.ncbi.nlm.nih.gov/27090305/

[7] Liu, T R. 2017. The microbiome as a novel paradigm in studying stress and mental health. Available at: https://pubmed.ncbi.nlm.nih.gov/29016169/

[8] Skonieczna-Zydecka, K. et al. Gut Biofactory-neurocompetent metabolites within the gastrointestinal tract. A scoping review. Available at: https://pubmed.ncbi.nlm.nih.gov/33139656/

[9] Blum, K. et al. Oct 2008. Attention-deficit-hyperactivity disorder and reward deficiency syndrome. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2626918/pdf/NDT-4-893.pdf

[10] konieczna-Zydecka, K. et al. Gut Biofactory-neurocompetent metabolites within the gastrointestinal tract. A scoping review. Available at: https://pubmed.ncbi.nlm.nih.gov/33139656/

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Mindsight and mindfulness and its role in mental health     

written by    Tonia Rall

“ Mindfulness is the awareness that arises by paying attention, on purpose, in the present moment and non-judgementally” Jon Kabat-Zinn

Mindsight is a term coined by Dr. David Siegal, a renowned author and pioneer in the field of mental health[i]. Mindsight is used to describe our human capacity to perceive the mind of the self and of others. Mindsight, as the name suggests is keeping our focused attention, or our ‘sight’ on the mind, observing the mind, becoming the observer, and sitting in the seat of the witness. It is a powerful lens through which we can understand the inner workings of our minds and our internal worlds with more clarity and insight[ii].

Mindsight is a kind of focused internalised attention that allows us to see the internal workings of our minds. It helps us get ourselves out of autopilot, ingrained and habitual responses. It allows us to ‘tame and name’ the emotions that we are experiencing, rather than being overwhelmed but them. It is similar to the concept of interoception, rather Interoception (intero – interior, ception – to perceive), is the brain’s perception of the body’s state through our focused awareness of our physiology, in order to notice the subtle signals, sensations and energies of the body and inside the body, another invaluable skill to improving our resilience and mental health[iii].

Mindsight is the difference between saying “I am stressed” and “I feel stress or I am experiencing stress” in this moment. As similar as these two statements may seem, they are profoundly different. “I am sad” is a kind of limited self-definition, you are thus completely identifying as the state and not separate from it. By rather saying “I feel stressed” – suggests the ability to recognise and acknowledge a feeling, without being consumed by it. The focusing skills of Mindsight make it possible to see what is inside, to accept it and in the accepting, surrendering to it and in the surrendering, letting it go and transcending it. Mindsight is a learnable skill, it is the basic skill that underlies what we mean when we speak of having emotional and social intelligence and can be learnt with practice.

Mindfulness can be seen as a form of a healthy relationship with oneself. Attunement is the concept of how one person focuses attention on the internal world of another; “attunement is sensing another person’s experience and using empathy to create connection” [iv]. This focus on the mind of another enables both people to feel ‘felt, seen, heard and safe’. It is the foundation of any therapeutic or coaching relationship and ideally our intimate relationships with our loved ones. It is fundamentally about getting your prejudices, agendas and hidden motives out of the way and offering your compassionate presence to another person.

Attuned relationships promote mental health, resilience, and longevity. Mindful awareness is a form of intrapersonal attunement, in other words, Mindfulness is attuning to yourself much like you would attune to another, being present with your own internal world and cultivating a healthy relationship with one’s mind, much like becoming one’s own best friend. Mindfulness can promote balanced self-regulation and integration of mind and body that enables flexibility, self-compassion, self-understanding and self-reflexivity, which is the examination of one’s own beliefs, perceptions, bias, prejudice, judgements and behaviours.

Feeling felt, seen and safe by others and connected to others and the world may assist in the understanding of how becoming attuned to oneself could also promote the physical and psychological dimensions of well-being from mindful awareness. Mindfulness creates improvements in immune function, lowers blood pressure, improves sleep, decreases stress, and may even help cope with pain. It may cultivate an inner sense of wellness, resilience, and peace of mind and may enhance our capacity for rewarding interpersonal relationships[v].

Mindfulness is the quality or state of being mindful, it is a state of being, it is a ‘verb’, a doing, an action, it is a skill strengthened by a moment-to-moment awareness. Daniel Seigel describes mindfulness as the ability to cultivate “an experiential understanding of the mind as a direct focus of mindful awareness”, he furthermore states that, “we come not only to know the mind but to embrace our own inner world and the minds of others with kindness and compassion”[vi]. To be mindful means to focus our attention on the present moment, Lao Tzu said; “ If you are depressed, you are living in the past, if you are anxious, you are living in the future ( that has not happened yet), if you are at peace, you are living in the present”.

Mindfulness is the idea of being aware, considerate and conscientious, with kindness and care towards oneself, much like one would be towards a dear friend or a child. It is about how to be reflective and aware of others and oneself with Curiosity, Openness, Acceptance and Love (COAL) [vii] – the qualities of mindfulness. Interesting to notice that the qualities of mindfulness are closely associated with healthy attachment, the qualities you need to raise a healthy child. So, in some way practicing mindfulness is a way of re-parenting yourself.

How we focus our attention helps to directly shape the mind, where attention goes, energy flows and those ‘things grow’ and in neurobiological terms the neural pathways that ‘fire together, wire together’ and create deeply rooted beliefs, patterns and behaviours. So, notice where your attention goes and do you want those negative constructs, unhelpful thoughts, critical self-talk or limiting beliefs to grow? Mindful awareness involves the AWARENESS of awareness, present moment awareness, and being able to focus in the HERE and NOW and feel into ourselves in an embodied (IN body) way as we travel through the world on our path.

Reflective ‘awareness of awareness’ means that people approach their here-and-now experiences with COAL no matter what they may be experiencing. Our state of mind and state of being is not dependent on the external situation, but rather how we respond to it.     I think of Victor Frankl’s quote:“Between the stimulus and response there is a space, and in this space lies our power and freedom”. Mindfulness enables us to create that space. We have the power to control our thoughts and state of being, by taking a moment to pause and to become fully present to what is unfolding in the moment and thus making a choice on how to respond, but in order to do that, we need to train the mind to become aware of awareness itself and to pay attention to one’s own hidden motives, intention and beliefs.

Unless one brings them into conscious awareness, your unconscious beliefs, emotions and behaviours will control your experience and perpetuate your identification with a limited, deficient, sick or unworthy self. One does this by being able to shift through the activities of the mind; by being aware of physical sensations, images, feelings and thoughts, one can see these activities as just as “waves on the surface of the mental sea” ( Daniel, J Siegal, 2007).

Here I am sharing a mindfulness and self-compassion meditation practice by Tara Brach, mindfulness expert. It is an easy-to-remember tool for practising mindfulness and self-compassion when feeling anxious, stressed, dysregulated or overwhelmed. RAIN. [viii]

  1. R – Recognise what is going on (this means consciously taking a moment to breathe, observe and notice what is present, in order to acknowledge the thoughts, feelings, emotions, sensations and behaviours that are impacting us.
  2. A – Allow the experience to be there, just as it is (Taking a life-giving pause,  with the intention of relaxing our resistance. Allowing means letting the thoughts, feelings, emotions or sensations we have recognized to simply be there, without needing to judge, change, fix or without going into defences – fight, flight, freeze or fawn).
  3. I – Investigate with kindness (This means calling on our natural curiosity, the desire to know truth and directing a more focused attention to our present experience, by simply asking what is happening inside of me right now? You might want to ask yourself “What needs my attention?” “What and how am I experiencing in this body in this moment?” “What am I believing and is it true and relevant? Or use the HALTS model for the enquiry – am I Hungry, Angry, Lonely, Tired, Sad, Sick or Stressed?
  4. N – Natural loving awareness – there is nothing to do in the last part of RAIN, we simply rest in the witness – natural awareness which comes from not identifying with the experience, when the identification with the small self or little ego is loosened. This practice of non-identification means that our sense of who we are at the core is not fused with any limiting beliefs, sensations or stories. We are not stressed; we are simply experiencing stress in this moment. We are not sad, we are feeling sad.

Mindfulness is not achieving a state of ‘no-mind’ or no thoughts or meditating for hours each day and reaching a zen-like state. Mindfulness in everyday life feels like inserting a few short pauses into your day to take a few belly breaths and check in with yourself and ask yourself how you are feeling, and what needs attention. It may look like being aware and conscious of the everyday attention-demanding activities we are engaged in, like driving, walking, eating, washing dishes, playing with our pets, and spending time with family, without letting our minds wander too much towards distractions or into the past or into the future, this is especially challenging with so many distractions all around us. So, ask yourself to what extent are you present in your own life? To the extent with which you are able to present in your own life is the extent to which you are present in the lives of your loved ones and correlates to how one can respond to challenges and stressors in healthy ways and being able to respond to difficulty from a place of groundedness and consciousness will greatly contribute to wellbeing, healing and optimising function.

[i] http://www.drdansiegal.com/about/mindsight/

[ii] Mindsight: the new power of personal transformation. Daniel, J, Siegal, 2009

[iii] Interoception definition taken from Science Direct website. Clinical psychology Review, 2010

[iv] Goodtherapy.org – Attunement – what is it and why is it important? Denise Renye, 2022

[v] Newsinhealth.nih.gov Mindfulness for your health – the benefits of living moment by moment

[vi] Reflections on the Mindful brain, Danil J Siegal, 2007 p2 to 12.

[vii] The mindful Brain- reflection and attunement in the cultivation of wellbeing. Daniel, J, Siegal,

[viii] Rain exercise taken from Mindful.org/tara-brach-rain-mindfulness-practice

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The Nervous System: A Symphony of Balance



Are you suffering from persistent fatigue, digestive troubles, or a constant sense of unease? Have anxiety, irritability, and difficulty concentrating become all too familiar. Are you experiencing chronic fatigue or illness that doesn’t improve no matter what you do? Do you find yourself feeling increasingly withdrawn or disconnected? If so, you may be grappling with a dysregulated nervous system.

This intricate network, responsible for orchestrating our bodily functions and emotional responses, can sometimes fall out of balance, leading to a cascade of physical and emotional symptoms. From the racing heartbeats of anxiety to the immobilizing weight of depression, to chronic illness and a difficulty to form healthy, stable relationships a dysregulated nervous system can cast a shadow over everyday life. In this week’s newsletter, we are going to delve into the intricacies of the nervous system, exploring how understanding its inner workings can pave the way towards healing and reclaiming a life of equilibrium.

The Autonomic Nervous System

The nervous system is one of the most complex and fascinating systems in the human body, acting as a vast network of communication that controls and coordinates essential functions. It plays a critical role in regulating various bodily processes, maintaining homeostasis, and responding to external stimuli. Consisting of billions of nerve cells, or neurons, the nervous system can be broadly categorised into two main divisions: the parasympathetic and sympathetic nervous systems.

The nervous system can be compared to a symphony, where each neuron functions as an instrumentalist, playing a specific role in maintaining harmony within the body. The primary components of the nervous system include the brain, spinal cord, and peripheral nerves. The brain serves as the command centre, interpreting sensory information, processing thoughts, emotions, and initiating responses. The spinal cord acts as a relay between the brain and the rest of the body, facilitating the transmission of signals to and from the brain. Finally, the peripheral nerves extend from the spinal cord and brain to reach all areas of the body, transmitting messages back and forth like electrical currents.

The Parasympathetic Nervous System: Rest and Digest

The parasympathetic nervous system is responsible for promoting relaxation, restoration, and conservation of energy. It is often referred to as the “rest and digest” system, as it predominates during times of low stress and supports the body’s recovery and rejuvenation processes. When the parasympathetic system is activated, heart rate and breathing slow down, and digestion and nutrient absorption are enhanced.

The vagus nerve, the longest cranial nerve, plays a central role in the parasympathetic nervous system. It extends from the brainstem to various organs in the chest and abdomen, influencing heart rate, gastrointestinal activity, and other vital functions. The stimulation of the vagus nerve can induce a state of calmness and tranquillity, reducing anxiety and promoting overall well-being.

The Sympathetic Nervous System: Fight or Flight

In contrast, the sympathetic nervous system is known as the “fight or flight” system. It is activated during times of stress, danger, or excitement, preparing the body for a rapid response to potential threats. When the sympathetic system is triggered, the heart rate increases, breathing becomes faster and shallower, and blood flow is redirected to essential organs and muscles.

Balance and Harmony

The parasympathetic and sympathetic nervous systems are not isolated entities but work together in a delicate balance, like the ebb and flow of a symphony. This balance is crucial for the overall health and functioning of the body. When we encounter stress, the sympathetic system prepares us for action. Once the danger has passed, the parasympathetic system steps in to help us recover and restore equilibrium.

The chronic stress loop

The sympathetic system evolved to help our ancestors survive dangerous situations, such as encountering predators. In modern times, it still serves a vital role in allowing us to react quickly to emergencies, like jumping out of the way of an oncoming car. However, in chronic stress situations, the overactivation of the sympathetic nervous system can have adverse effects on our health and well-being.

Modern life is characterised by constant hustle, digital distractions, and an ever-increasing pace, leading to a chronic stress response in many individuals. The human brain, designed to protect us from threats, often gets stuck in a perpetual fight-or-flight mode due to the relentless demands and pressures of modern society. As a result, stress hormones flood our bodies, affecting everything from digestion to immune function. Chronic stress disrupts the delicate balance of the nervous system, hindering the activation of the parasympathetic branch responsible for rest and recovery. This chronic activation of the sympathetic nervous system not only contributes to a myriad of physical health issues  but also impedes the body’s ability to heal and recover, leaving many of us in a constant state of illness or preventing us from reaching optimal health.

Signs of a dysregulated nervous system

A dysregulated nervous system can manifest in a plethora of various emotional, cognitive and physical symptoms. Some signs that you may be  suffering from dysregulation are as follows:

Fatigue and Lack of Energy: Feeling chronically fatigued and lacking motivation or energy to engage in activities, leading to reduced productivity and disinterest in hobbies

Excessive Sleep: Experiencing an increase in sleep duration or spending excessive time in bed due to a lack of motivation and energy.

Rapid Heartbeat or breathing: You may notice your heart racing or pounding, especially during stressful situations. Your breathing may become shallow and quick, contributing to a feeling of shortness of breath.

Muscle Tension: Your muscles might become tense and tight, particularly in the neck, shoulders, and back.

Sweating: Experiencing sweaty palms, forehead, or general perspiration due to increased adrenaline.
Trembling: Fine tremors or shaking hands can occur as a result of heightened adrenaline levels.

Digestive Changes: Digestive processes may slow down as blood flow shifts away from the digestive organs, potentially leading to a sensation of butterflies in the stomach.
Elevated Blood Pressure: Blood pressure may rise due to increased heart rate and constriction of blood vessels.
Anxiety: You may experience feelings of apprehension, nervousness, or a general sense of unease.
Irritability: Heightened stress can lead to irritability, impatience, and an increased sensitivity to triggers.
Restlessness: Feeling unable to sit still or relax, and a constant need to be on the move.
Heightened Emotions: Emotions like fear, anger, or frustration might be intensified due to the stress response.
Hypervigilance: Being overly alert and attentive to your surroundings, often expecting potential threats. You may experience an excessive startle response or on the flip side you might experience no startle response at all. Both of these are signs of a dysregulated nervous system.
Emotional Numbness: Feeling emotionally numb or detached from your feelings and experiences, making it challenging to connect with others on an emotional level.

Social Withdrawal: Avoiding social interactions and preferring to isolate yourself from others, even in situations where social engagement would be expected.
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Inability to Focus: Experiencing difficulty concentrating or being present in the moment, making it hard to engage in tasks or conversations effectively.

Disconnection from Surroundings: Feeling disconnected from your surroundings and experiences, as if you are observing life from a distance rather than fully participating

Difficulty Expressing Emotions: Struggling to express emotions or experiencing a limited range of emotions, making it challenging to communicate and connect with others

Avoidance of Eye Contact: Finding it uncomfortable to make eye contact with others, as it can feel overwhelming or intrusive

Feeling Overwhelmed by Tasks: Feeling mentally and emotionally overwhelmed by everyday tasks, leading to procrastination or avoidance

Racing Thoughts and Difficulty Concentrating: Your mind might feel cluttered with thoughts racing through your head. The rapid flow of thoughts can make it challenging to focus or concentrate on tasks
Impaired Decision-Making: in fight or flight mode,, decision-making might be impulsive and less rational.
Memory Changes: Stress can impact memory recall, leading to forgetfulness or difficulty remembering details

Overall, a dysregulated nervous system can significantly impact your well-being, leading to a decreased quality of life and interfering with daily functioning.

What can we do to help?

At Autonomic Coaching, we understand the profound impact of a dysregulated nervous system on overall health and well-being, and we are here to help you address these issues and reclaim your optimal health. Our approach encompasses a range of effective methods to restore balance to your nervous system. Techniques such as limbic brain retraining can help rewire your brain’s neural pathways, reducing emotional reactivity and trauma triggers. Vagal nerve toning practices stimulate the parasympathetic nervous system, promoting relaxation and reducing anxiety. Mindfulness techniques cultivate present moment awareness, improving emotional regulation and stress management. Breathwork exercises offer a simple yet potent tool to calm the nervous system and promote a sense of inner peace. Functional neurology exercises, including eye yoga, can enhance neurological function and coordination. Additionally, somatic therapies help release stored tension and trauma from the body, contributing to overall nervous system regulation. By integrating these approaches into your daily life, we can empower you to navigate modern life with greater resilience and foster lasting physical and emotional well-being. 

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,

Cholesterol and its influence on behaviour

Maguire G Justin, Nov2022.

Presents

Cholesterol and its influence on behaviour

Introduction – historically misinformed cholesterol

Cardiovascular disease has historically been associated with cholesterol, leading the public into demonizing this protective sterol, resulting in the misappropriate use of statins and fibrates[1]. Pharmacology is by no means an evil entity, and in some cases, the use of drugs is essential to enable health to flourish. Tackling high or low cholesterol should however be approached through a broader lens, one in which underlying immunological and endocrinological activity is considered. Additionally, suppressing cholesterol may insight unwanted outcomes of psychological distress, this article serves to enlighten intricacies that otherwise may not be considered in the role cholesterol plays within the management of both molecular and psychological health.

What is cholesterol

Cholesterol is a sterol biosynthesized by all animal cells, providing structure to cell membranes[2].  Cholesterol was first discovered by François Poulletier de la Salle in 1796 and later between 1913-1929 lipoproteins were identified by Nikolay Anichov, accelerating studies of cardiovascular lipid studies into full swing with contributions respectively by Joseph Goldstein and Michael Brown in 1974[3].

There is but one type of cholesterol with different types of protein carriers, each of which plays a role in maintaining biological processes in the body. Most of our cholesterol is synthesized by our bodies, with only one-third coming from dietary sources[4]. Cholesterol has a wide range of functions, including:

  1. The structural component of cell membranes
  2. Raw material to produce bile acids to enable absorption of fat-soluble vitamins
  3. Raw material (precursor) to the production of steroid hormones
  4. A component of myelin, which protects our nerves
  5. Aids thermoregulation at a cellular level
  6. Involved in Vitamin D absorption from the skin

Thyroid and cortisol impact on mitochondria – impact on cholesterol

The state of the immune system dramatically impacts cholesterol synthesis and transport. Immunological compromise impacts cholesterol health, often leading to initial elevation and in some cases depletion[5]. Compromised mitochondria function has been associated with different pathologies[6] linked to dysregulated cholesterol levels. Thyroid hormones play a crucial role in the regulation of mitochondria activity[7], enabling mitochondrion to support the production of adrenal hormones[8] thus modulating communication between both the peripheral and central nervous systems. Thus, we need to understand the activity of metabolic hormones when we are looking into the causative factors of poor cholesterol profiles.

Cortisol dominance is often expressed in cases of hypothyroidism[9], given that cortisol instigates elevated levels of oxidative stress[10], increases in LDL (low-density lipoprotein) can closely be associated with both elevated cortisol and poor thyroid hormone levels. Common causes for elevated cortisol[11] and insufficient thyroid hormone levels[12]can be traced back to both hepatic and gastrointestinal health.

Microbiome diversity and our nervous system develop at the same pace[13], thus alterations to our gut flora due to stress directly influences reactivity in the nervous system to stress. Poorly modulated stress leads to dysregulation of thyroid and cortisol function, resulting in mitochondria dysfunction which leads cholesterol metabolism to focus on repairing micro-abrasions caused by oxidative stress, resulting in atherosclerosis and eventual cardiac health compromise.

Recommended testing

  • Omnos Thyroid panel
  • DUTCH – omnos
  • Stool tests – omnos

Low cholesterol and the dangers of poor mental health

Much focus is given to elevated cholesterol, yet low cholesterol is neglected as a major cause of disease[14]. Causes of low cholesterol could be linked back to ongoing immunological compromise, leading the body into a position of exhaustion, and not being able to synthesize enough cholesterol. Other factors that may induce low cholesterol include:

  • Hyperthyroidism – linked to hepatic compromise of sulfation pathways
  • Liver disease
  • Gastritis
  • Intestinal hyperpermeability
  • Malnutrition
  • Manganese deficiency
  • Genetic enzyme disorders
  • Iron overload – hemochromatosis

ASD (Autism spectrum disorder) impacts the way in which a person is able to learn, communicate and interact with the world. Ranging from anger to social isolation, ASD impacts the way in which a person is able to fully express themselves in a safe and productive manner. Low cholesterol was found to in 19% percent of ASD cases within a meta-analysis of this condition[15]. Improving how the body is able to manage and produce cholesterol in those affected by ASH may provide relief from inflammatory conditions commonly associated with the condition.

ADHD (Attention deficit hyperactivity disorder ) ranges in 3 broad classes of expression, all of which limit a person’s ability to feel calm and peaceful within moments of emotional and intellectual challenge. ADHD often leads those affected by the condition into impulsive and at times destructive behaviour. Disruptive and aggressive behaviour has a close association with children impacted by ADHD. Through investigative analysis across the United States of America, children with low cholesterol levels were threefold more likely to have been suspended or expelled compared to those with higher cholesterol[16]. Identifying causative factors which may compromise innate cholesterol metabolism may provide relief to aggression/frustration often experienced in those with ADHD.

Through case series retrospective analysis, it was found that patients with lower cholesterol had a higher tendency to attempt to commit suicide[17]. Cholesterol plays a contributing role within the available concentration of serotonin in cerebral spinal fluid, thus improving symptoms of depression and lowering the likelihood of suicide. 

Through retrospective analysis, it was found those addicted to cocaine had low cholesterol profiles[18]. An investigative analysis of both genetic vulnerability and current physiological function may provide insight into what additional preventative measures could be incorporated in the fight against addiction, namely restoring immunological reactivity and the associated impact on cholesterol.

Improving cholesterol requires focus on not only the intake of cholesterol but the functionality of physiological and immunological systems both of which play an integral role within a homeostatic balance of cholesterol metabolism. For those with low cholesterol consuming enough cholesterol from dietary sources may prove beneficial in supporting the body’s need for this sterol.

Foods that are  high in cholesterol include the following:

  • Eggs – 2 yolks = 500mgs of cholesterol
  • Brain – 3oz = 1000mg cholesterol
  • Liver – 3oz = 372mg

Conclusion

Cholesterol gives the body the ability to regulate and repair. Dysregulated cholesterol metabolism not only leads one into possibly cardiac disease but also may instigate a whole host of behavioural disorders. Approaching the reformation of cholesterol needs to consider more than just incorporating statins or fibrates (although they are also useful in specific situations), rather restoring cholesterol function entails looking into the whole body and cellular metabolism. Through the identification of internal environment disruptors (heavy metals, toxins, pathogenic flora, mycotoxins, candida, etc..) we can support, remove, detoxify and restore cellular health, in particular, that of the mitochondria, thus providing a greater opportunity for lipid health renewal and lowered incident of mood or behavioural disorders.

Kris Gethin testimonial

[1] Soliman, GA. 2018. Dietary cholesterol and lack of evidence in cardiovascular disease. Available at: https://pubmed.ncbi.nlm.nih.gov/29914176/ (Sourced: 28 October 2022)

[2] National library of medicine: National center for biotechnology information. Oct 2022. Compound summary: Cholesterol. Available at: https://pubchem.ncbi.nlm.nih.gov/compound/5997 (sourced 28 October 2022)

[3] Kuijpers, P. 2021. History in medicine: the story of cholesterol, lipids and cardiology. Available at: https://www.escardio.org/Journals/E-Journal-of-Cardiology-Practice/Volume-19/history-in-medicine-the-story-of-cholesterol-lipids-and-cardiology#:~:text=Fran%C3%A7ois%20Poulletier%20de%20la%20Salle%20(1719%2D1788)%20first%20identified,cholesterol%20for%20the%20first%20time. (sourced 28 October 2022)

[4] Kapourchali, R F. Surendiran, G. Goulet, A. Moghadasian, H M. Oct 2016. The Role of Dietary Cholesterol in Lipoprotein Metabolism and Related Metabolic Abnormalities: A Mini-review. Available at: https://pubmed.ncbi.nlm.nih.gov/26055276/#:~:text=Cholesterol%20plays%20a%20vital%20role,the%20body%20(endogenous%20cholesterol). (sourced 28 October 2022)

[5] Anderson, J C. 2018. Impact of dietary cholesterol on the pathophysiology of infectious and autoimmune disease. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024721/ (sourced 28 October)

[6] Naviaux, K R. Mitochondrion. 2019. Perspective: Cell danger response biology – the new science that connects environmental health with mitochondria and the rising tide of chronic illness. Available at: https://www.sciencedirect.com/science/article/pii/S1567724919302922 (sourced 28 October 2022)

[7] Sinha, R H. Singh, B. Zhou, J. Wu, Y. Farah, L B. Ohba, K. Lesmana, R. Gooding, J. Bay, BH. Yen, M P. Autophay 2015. Thyroid hormone induction of mitochondrial activity is coupled by mitophagy via ROS-AMPK-ULK1 signalling. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4590606/ (sourced 28 October 2022)

[8] Lam, M. Lam, C. mitochondria’s impact on adrenal gland diseases. Available at: https://www.drlamcoaching.com/adrenal-fatigue/complications/mitochondria-impact-on-adrenal-gland-diseases/ (sourced 28 October 2022)

[9] Gassama, S. Ndoye, O. Mbodj, M. Akala, A. Cisse, F. Niang, M. Ndoye, R. 2000. Serum cortisol level variations in thyroid diseases. Available at: https://pubmed.ncbi.nlm.nih.gov/14666786/#:~:text=Excessive%20catabolism%20can%20lead%20to,often%20allow%20normal%20cortisol%20values. (sourced 28 October 2022)

[10] Simsek, S. Yuksel, T. Kaplan, I. Uysal, C. Aktas, H. ‘Pyschiatry Investigation 2016’. The levels of cortisol and oxidative stress and DNA damage in child and adolescent victims of sexual abuse with or without post traumatic stress disorder. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5128349/#:~:text=It%20was%20reported%20that%20oxidative,axis%20dysfunction%20and%20mental%20disorders.&text=It%20was%20also%20reported%20that,production%20of%20reactive%20oxygen%20species. (sourced 28 October 2022)

[11] Panduro, A. Iniguez, R I. Sepulveda-Villegas, M. Roman, S. Genes, emotions and gut microbiota: The next frontier for gastroenterologist. Available at: https://www.researchgate.net/figure/Gut-brain-axis-and-dysbiosis-A-The-gut-microbiota-maintains-a-two-way-communication_fig1_317093451 (sourced: 28 October 2022)

[12] Knezevic, J. Starchl, C. Berisha, T A. Amrein, K. Thyroid-gut-axis: How does the microbiota influence thyroid function? Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7353203/ (sourced 28 October 2022)

[13] Yahfoufi, N. Matar, C. Ismail, N. 2020. Adolescence and aging: impact of adolescence inflammatory stress and microbiota alterations on brain development, aging, and neurodegeneration. Available at: https://pubmed.ncbi.nlm.nih.gov/31917834/ (sourced 28 October 2022)

[14] Budzynski, J. Tojek, K. Wustrau, B. Czerniak, B. Winiarski, P. Korzycka-Wilinska, W. Banaszkiewicz, Z. 2018. The cholesterol paradox among inpatients – retrospective analysis of medical documentation. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6374572/ (sourced 28 October 2022)

[15] Tiery, E. Bukelis, I. Thompson, E R. Ahmed, K. Aneja, A. Kratz, L. Kelly, I R.  Am J of Med Genetics Part B: Neuropsychiatric genetics Vol 141B, Issue 6, Pg 666-668, 2006. Abnormalities of cholesterol metabolism in autism – spectrum disorders. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2553243/ (sourced 28 October 2022)

[16] Zhang, J. Muldoon, F M. McKeown, E R. Cuffe, P S. Am J Epidemiol. 2005. Association of serum cholesterol and history of school suspension among school-aged children and adolescents in the United States. Available at: https://pubmed.ncbi.nlm.nih.gov/15781958/ (sourced 28 October 2022)

[17] Modai, I. Valevski, A. Dror, S. Weizman, A. J Clin Psychiatry. 1994. Serum cholesterol levels and suicidal tendencies in psychiatric inpatients. Available at: https://pubmed.ncbi.nlm.nih.gov/8071280/ (sourced 28 October 2022)

[18] Buydens-Branchey, L. Branchey, M. Psychosom Med. 2003. Association between low plasma levels of cholesterol and relapse in cocaine addicts. Available at: https://pubmed.ncbi.nlm.nih.gov/12554819/ (sourced 28 October 2022)

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,

Thyroid madness…what your psychologist forgot to tell you

Maguire G Justin, July 2022.

Time for another word picture that hopefully leads to some curiosity. Let’s say you, a friend, a family member or that co-worker Greg who won’t stop recommending their favourite book, is struggling with weight gain. However, it’s not just weight gain. They, or you, are just out of it. They are not as part of the conversation as they usually are. When asking if they are okay, or vice versa, they say everything is fine and they are just stressed. Of course, we all experience stress on this blue marble of ours, but surely that can’t be all? There seems to be this monkey on their shoulder, but it’s not their shoulder. It’s more like the jerk is hanging around their neck.

Weight gain is well known to have an association with a struggling underactive thyroid1; however, did you know that poor thyroid activity contributes to depression, infertility, anxiety and poor cognition2? If not, you’re in for a few knowledge bombs about the thyroid that will not only blow brain fog out of your mind but also improve the way you tolerate stress.

Thyroid function is fully appreciated when we appreciate the impact that stress and cortisol have on production, conversion, and release. Our Nervous systems are highly organized networks, providing feedback to either accelerate or halt the function of our metabolism, including that of brain function! Two major systems namely: The HPA axis and HPT axis work in concert with one another to monitor energy requirements for physiological function, essentially influencing the activity of our cell’s powerplants, the mitochondria3. Excessive stress caused by lifestyle and environmental factors compromises communication within both metabolic networks, setting off a cascade of metabolic dysfunction. Below are two diagrams that accurately depict how stressors negatively impact the function of both the HPA axis and HPT axis:

With poor feedback mechanisms of thyroid hormone and function, hypothyroidism develops. There are namely three classifications in which hypothyroidism can be identified4:

  • Primary hypothyroidism – cases in which the brain is screaming at both the thyroid and liver to produce thyroid hormone, but little hormone is produced. In these cases, high levels of oxidative stress are often seen, decreasing the availability of vital precursors required for thyroid hormone production.
  • Secondary hypothyroidism – cases in which the brain is not stressed but the thyroid and peripheral organs are unable to make thyroid hormone. In these cases, stress often impedes both the thyroid and peripheral organ’s ability to produce and convert thyroid hormone, often, due to the impact TDO (tryptophan 2, 3 dioxygenase) has on depleting a vital enzyme required for thyroid hormone conversion.
  • Peripheral hypothyroidism – cases in which cortisol levels elevate to the point of which the liver uses the same enzyme required to convert thyroxine (T4) into triiodothyronine (T3) but instead converts thyroxine into rT3 (reverse T3). Reverse T3 has a higher binding effect on thyroid receptors and increased the ability to lower the availability and production of triiodothyronine.

Additionally, Autoimmune Hashimoto’s – in cases of autoimmune thyroid compromise the immune system has become increasingly dysregulated and as such our body’s own antibodies start to attack our thyroid gland. Often toxins and environmental pollutants are to blame, in which case cortisol is often flooded to contend with the stress of toxins, thus inhibiting innate immunity and increasing activity of adaptive immunity to recognize a perceived threat, that of our proteins being released by the thyroid gland.


Women seem to be at the highest risk of developing hypothyroidism, with 2-8 times the volume of hypothyroid cases reportedly being associated with women5. Additionally, poor thyroid activity impacts the fertility of women, due to the synergy thyroid hormone plays in the production of progesterone and regulation of prolactin. From painful periods to miscarriage, poor production of progesterone has been associated with multiple female endocrinological pathologies.

Increasing levels of prolactin do not only affect women but also have an impact on men too! Prolactin levels play an inhibitory role in the production and regulation of dopamine6, as such when thyroid levels decline and prolactin levels increase, the likelihood of impulsive and habit-forming actions is increased, increasing the development of not only cognitive impairment by psychological distress too. Mental health performance, therefore, is heavily reliant on healthy thyroid hormone function.



Below are a few lifestyles and dietary considerations one can implement to address poor thyroid function:

DIETARY CHANGES

  • Eating principles: low sugar, low fat (saturated animal proteins), high fibre, low cholesterol
  • Calorie percentages: 70% complex carbohydrates, protein 12-15%, fat 15-18%
  • Therapeutic foods: oats, kelp, seaweed, artichokes, onions, garlic, dulse, Swiss chard, turnip greens, egg yolks, wheat germ, cod roe, lecithin, sesame seed butter
  • Fresh juices: carrot, celery, and/or spinach with powdered kelp or dulse
  • Avoid goitrogens (which can reduce thyroid function) unless cooked: broccoli, turnips, cabbage, carrots, kale, rutabaga, soybean, spinach, peanuts, yams, radishes, millet, green peppers, beets, celery, lettuce, cauliflower, brussels sprouts, collards, kohlrabi, peaches, pears, strawberries, apples, apricots, blackberries, raspberries, prunes, cherries, honeydew, grapefruit, grapes, oranges, peas, sorghum, bamboo shoots
  • Avoid known food sensitivities

HYDROTHERAPY

  • Short cold spray to thyroid after warm bath/shower Or
  • Cold mitten friction to thyroid after bath/shower
  • Alternating hot and cold compresses to thyroid gland daily: Hot compresses moulded to neck for 3 minutes hot followed by 30 seconds to 1 minute of cold compresses. Repeat 3-5 times
  • Cold shower to middle and lower back to stimulate adrenals
  • Constitutional hydrotherapy treatment to help stimulate digestion

OTHER CONSIDERATIONS

  • Do not use an electric blanket-the body’s metabolism will be slightly raised in the body must generate its own heat to keep warm
  • Exercise daily to stimulate the thyroid gland and elevate the body’s metabolic rate

Struggling with ADHD, depression, infertility, and weight loss may all have an association in the way of which your thyroid is functioning. Before you commit to a series of anti-inflammatory drugs, anti-depressants, and even possibly harmful hormone fertility therapy, I would highly recommend you run a comprehensive thyroid hormone panel. For those reading this email-based in the UK, Omnos provide an affordable solution https://app.omnos.me/all-tests/blood/bloods-thyroid-complete and for those living in the United States of America I would suggest a panel offering through Ulta Lab tests https://www.ultalabtests.com/test/thyroid-complete

Analysis of findings can be illusive, as such I am offering a free analysis to the first 10 enquiries, based on their thyroid hormones findings provided through either Ulta labs or Omnos. In order to take advantage of this opportunity email the following to info@autonomiccoaching.com

Name:
Surname:
Email address:
Major concerns:

And complete these initial provisional symptoms exam https://www.autonomiccoaching.com/provisional-symptoms-diagnostic/


I look forward to helping anyone reading this article, struggling with the symptoms of a poor thyroid, which for those of you unaware include but not limited to the following symptoms:

  • Constipation
  • Abdominal cramps and bloating.
  • PMS
  • Cold intolerance
  • Muscle cramps and tenderness.
  • Fibromyalgia
  • Brain fog
  • Depression
  • Weight gain
  • Seasonal exacerbation of symptoms.
  • Infertility
  • Miscarriage
  • Frequent cold and flus
  • Low libido
  • Absence of sweating
  • Brittle nails
  • Easy bruising
  • Coarse, dry hair
  • Dry skin and scalp
  • Hair loss of the scalp,
  • groin, outer eyebrows. YOUR
  • Pale, cold, scaly, and wrinkled skin.
  • Poor wound healing
  • Swelling of the hands,
  • face and eyelids.
  • Yellow/ivory skin colour
  • Itchy skin
  • Immune system disruption 

References

  1. Sanyal, D. and Raychaudhuri, M. Hypothyroidism and obesity an intriguing link. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4911848/
  2. Nippoldt B, T. can thyroid disease affect my mood?. Available at: https://www.mayoclinic.org/diseases-conditions/hyperthyroidism/expert-answers/thyroid-disease/faq-20058228#:~:text=Yes%2C%20thyroid%20disease%20can%20affect,Unusual%20nervousness
  3. Akil, H. Relation between the Hypothalamic-Pituitary-Thyroid (HPT) Axis and the Hypothalamic-Pituitary-Adrenal (HPA) Axis during Repeated Stress. Available at: https://www.researchgate.net/publication/7723683_Relation_between_the_Hypothalamic-Pituitary-Thyroid_HPT_Axis_and_the_Hypothalamic-Pituitary-Adrenal_HPA_Axis_during_Repeated_Stress#:~:text=Previous%20work%20has%20indicated%20that,thyroid%20(HPT)%20axis%20regulation.
  4. Krucik, G. Hypothyroidism (Underactive Thyroid): Everything You Need to Know. Available at: https://www.healthline.com/health/hypothyroidism/symptoms-treatments-more#What-is-hypothyroidism?
  5. Orlander R, P. Is hypothyroidism more common in men than females? Available at: https://www.medscape.com/answers/122393-11271/is-hypothyroidism-more-common-in-males-or-females
  6. Fitzgerald, P. and Dinan G, T. Prolactin and dopamine: what is the connection? A review article. Available at: https://pubmed.ncbi.nlm.nih.gov/18477617/
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Adrenal fatigue

We all have had times in our lives when responsibilities pile onto responsibilities and life crises through wrenches into plans. We are living in a society where everything is becoming faster and faster and more energy is needed to catch up. How does your body do this? Your adrenal glands amp up their work by making more cortisol. The high cortisol production will keep you up to speed for a while, but only a while before you crash down. HPA-axis dysfunction (Adrenal Fatigue) results from prolonged stress.

Stress can be physical, mental, emotional, environmental, and even somewhat ‘infectious.’
Cortisol production starts with the hypothalamus. Your hypothalamus sends a hormone to your pituitary gland called corticotropin-releasing hormone, (CRH.) This causes your pituitary gland to produce the adrenocorticotropic hormone or ACTH. ACTH tells your adrenal glands to produce cortisol.

Cortisol is a critical part of our day-to-day functioning. It is the Hormone that wakes us up in the morning and it is the hormone that can control blood sugar levels, regulate metabolism, help reduce inflammation, and assist with memory formulation. Cortisol is not the enemy. But too much

cortisol could be. Under stress, your body keeps producing cortisol at large amounts that after a while your body will not respond well to it. 

Although adrenal fatigue has been around for over one hundred years, it is only now being recognized as a unique condition with its own set of symptoms.  Some of the major symptoms include:

  • Fatigue and tiredness; general feeling of being wiped out
  • Weight gain and inability to lose weight despite effort
  • Frequent colds and flu
  • Anxiety
  • Sleep difficulties
  • Difficulty concentrating and problems retaining information
  • Allergies
  • Symptoms of PMS

Although many of us might be in a constant “Fight” mode we might not even know it because we have become so used to this stressed state.

The human body has a 3 Stage Stress Adaptation Response. We need to be able to identify overstimulation before it’s too late. 

The 3 Stage Stress Adaptation Response works as follows. 

  1. ALARM PHASE

Periodic activation of the sympathetic nervous system (Fight mode), causing cortisol and adrenaline release, breakdown of proteins and muscle tissue, blood sugar dysregulation, decreased production of thyroid and sex hormones, decreased white blood cell production. During this phase the DHEA (Dehydroepiandrosterone) to Cortisol Ratio is Optimal.

This is a normal Healthy stress response. 

  1. RESITANCE PHASE

Progression of the alarm phase in which signs and symptoms become chronic.

During this phase, the sympathetic Nervous system is still stimulated causing higher Adrenaline and Noradrenaline release, higher HP Axis stimulation causing a higher presence of ACTH (adrenocorticotropic hormone). This then further increases Cortisol to a point where the cortisol to DHEA ratio is elevated. 

During this phase the increased cortisol also causes these undesired reactions:

  • Glucose utilization to decline
  • Insulin Resistance increases
  • Increased breakdown of Muscle tissue
  • Blood lipids start to rise, and abdominal fat tends to rise
  • Immune suppression occurs
  • Increase chance of Intestinal hyper permeability (Leaky Gut)
  • Increased chance of chronic infection.

3. Exhaustion phase

Occurs with ongoing, unrelieved stress. Cortisol and adrenaline tend to be depleted and low.  Chronic fatigue will probably be present. Can accompany post-traumatic stress disorder and occurs more frequently in people that have undergone major stressors in life, or sustained levels of high stress without recovery.

ADRENAL FATIGUE WILL CAUSES:

  • A decline in the body’s ability to synthesize cortisol and other corticosteroids.
  • Pro-inflammatory cytokines are upregulated.
  • Acute stress with no adrenal response amplifies liver detoxification and increase oxidative stress.
  • This fatigue or maladaptation stage promotes chronic inflammation, tissue damage and degenerative diseases.
  • Decrease in DHEA.

Treatment:

Unfortunately, there is no quick fix to adrenal fatigue. Personalized supplementation and dietary changes can treat symptoms while the deeper-lying problem (Stressors) is being addressed. 

Your first step to healing is to seek help from a functional medicine practitioner. Don’t even try visiting an endocrinologist and suggesting you might have adrenal fatigue. They will not take you seriously. 

Conventional medicine usually treats a symptom rather than the root cause and will use the pharmaceutical route to treat symptoms.

We know that adrenal fatigue can’t be treated through pharmaceuticals.

This does not mean that there is not an effective researched treatment. There is. Many conventional doctors are simply not trained in it. 

Healing and treating Adrenal Fatigue comes down to stress management.

Your functional medicine practitioner will help you evaluate your stage of adrenal fatigue and make lifestyle adjustments where necessary. 

Treatment for adrenal fatigue might include:

  • Dietary changes
  • Correct Exercise 
  • Stress management techniques

As mentioned before, there is no quick fix method to adrenal fatigue. The best method is dependant on the root cause and severity of it. Adrenal fatigue recovery time can take up to 18 months, but I’d done correctly it can be quicker. 

You deserve a personalized approach to your healthcare. Make sure you have a practitioner passionate about treating the root cause and not just a symptom

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Life Changing Habits

Life Changing Habits

Core and additional beneficial Habits.

Index:

Core Habits – 1

  1. Protein consumption within first hour upon waking.
  2. Eat every 2-4 hours.
  3. Sleep before 10pm
  4. No electronics 90min before bed.
  5. Morning Motivation
  6. Gratitude 90 min before bed
  7. Minimum of two servings of green veggies.
  8. Minimum of 7500steps daily
  9. Maximum of two shots of coffee a day.

Additional:

  1. Epsom salt Bath.
  2. Access to natural blue light.
  3. Infrared light therapy
  4. 2 Cups of Tulsi tea daily
  5. Using blue light blockers.
  6. Meditation
  7. Cold Therapy
Core Habits:
Consume protein within the first hour of the day.

It is recommended to consume 20g of protein for every 50kg of body weight. E.g., If you weight 100kg, consume 40g and if you are 75kg consume 30g.

 Meals stimulate gastric acid secretion in man and animals. The lowest pH of gastric content in man, however, occurs during the early morning hours. Protein meals are both effective buffers raising the gastric pH immediately after ingestion and potent stimulants to acid secretion lowering the pH as the meal is emptied. 

For Detoxification reasons early morning protein consumption in favourable as proteins are necessary to help carry toxins out of the body for digestions. Proteins also take longer to digest and will help stabilize your blood sugar and leave you satisfied between meals.

Proteins are broken down into their amino acid building blocks during digestion. An amino acid called tyrosine will increase the production of dopamine and epinephrine and norepinephrine. These neurotransmitters are known for their ability to increase levels of energy and alertness. No one just eats pure tyrosine but eating foods high in protein will give you a slight mental boost. High protein foods include fish, poultry, meat, and eggs. If you cannot eat those, try high protein foods that also contain significant amount of carbohydrates, such as legumes, cheese, milk, or tofu.

Eat every 2-4 Hours.

Eating every 2-4 hours has many benefits. The first benefit is that you will consume smaller easier digestible meals throughout the day meaning you will potentially have less bloating and will not have any abdominal pain from eating and hunger will be better managed. Keeping long gaps (Fasted gaps)  in between meals can lead to low energy, poor concentration, acid reflux, fluctuations in blood sugar, sluggish metabolism, and food cravings.

The autonomic nervous systems responsibilities are regulating a variety of body process that take place without conscious effort. The autonomic system is the part of the peripheral nervous system that is responsible for regulating involuntary body functions, such as heartbeat, blood flow, breathing, and digestion.

It then makes sense that the ANS is greatly affected by the timing of daily meals.

Meal timings and fasting has a large impact on your cortisol levels. Cortisol is the so-called stress hormone.   It mediates the ‘flight or fight response’ with help from the sympathetic nervous system. Cortisol is part of a class of steroid hormones called glucocorticoids (glucose + cortex + steroid) produced in the adrenal cortex. Cortisol is induced by stress.

Why could this be a problem? The theory is that with our ever-stressed, fast-paced lifestyle, our bodies are pumping out cortisol and epinephrine and norepinephrine almost constantly, which can wreak havoc on our health.

According to a meta-analysis by (Yuko Nakamura 1, 2016)  caloric restriction significantly increased serum cortisol level in 13 studies (357 total participants). Heightened Cortisol levels lead to heightened and inconsistent blood sugar levels. So, someone with blood sugar regulation issues, long breaks between meals can make them worse. High levels of Cortisol and stress are commonly experienced together.

Sleep before 10pm

Getting seven to eight solid hours of sleep each night might seem an almost impossible luxury to many people. But not getting enough sleep is known to impair mental function and increase the risk for heart disease, among other ill effects.

Your sleep-wake cycle follows a circadian rhythm. Every 24 hours, roughly synchronized with night-time and daytime, your body enters a period of sleep followed by a waking period. See this as a “routine” or “internal alarm clock”.  The production of cortisol in your body follows a similar circadian rhythm.

As mentioned earlier Cortisol is a stress hormone causing heightened alertness and readiness. This is not exactly something you would like when trying to sleep.

During the evening time your pineal gland releases melatonin and this helps you sleep. Cortisol on the other does the exact opposite.

Sleeping after 10pm is usually associated with sleep deprivation as many mornings tend to start early. With too little sleep, the body is also more likely to produce cortisol. After sleep deprivation, subjects in several studies (Harmon, 2012) had higher levels of cortisol later in the day, a time when it should be tapering off to prepare the body for sleep. Having your Cortisol circadian rhythm not well lined up with actual night and day can cause slow mornings and a delayed onset of Cortisol causing you to feel tired during the day.

Remember: Cortisol production follows a daily, 24-hour rhythm, lower overnight and highest first thing in the morning. When that rhythm gets disrupted, so does sleep.

Switch off all electronics 90 minutes before bed.

EMF’s (Electromagnetic frequency’s) influence your endocrine system and therefore your sleep and everyday activities. The kind that we should be mostly concerned with are the ones being emitted from wireless devices such as cell phones, Wi-Fi routers, baby monitors, security systems, Alexa, Google home etc.  All these wireless communication devices we have in our world now are communicating via these extremely low frequency emissions.

The problem is that our bodies absorb them. The pineal gland secretes melatonin and EMF emissions can cause cyclical secretions of melatonin and therefore disrupting your circadian rhythm and ultimately your sleep. The pituitary gland, along with the pineal gland, controls the body’s metabolism and physiology. Some of the hormones it produces include human growth hormone,(HGH or GH), thyroid-stimulating hormone (TSH), adrenocorticotrophin hormone (ATCH), follicle-stimulating hormone (FSH), luteinizing hormone (LH) and prolactin.

When any of these hormones are affected by a disruptor, it can have a ripple effect on growth and development. 

Technology could also keep you distracted or stressed and therefore raised cortisol levels supressing melatonin and preventing you from getting the sleep you deserve.

By creating a “technology free “zone and time your brain will be able to secrete Melatonin again and circadian rhythm will not be disturbed.

Morning Motivation

Morning Motivation can be in the form of either text, video or audio so read your favourite motivational book, watch your favourite motivational YouTube video, or put on your favourite podcast. The way you start your morning is the way you live your day.

Our brain communicates with our bodies with neurons. Neurons use electrical impulses to communicate with each other, which is an extraordinarily complex process. Brain impulses (waves) move at different speeds and amplitudes depending on the task and state of awareness required by your body.

The beta brain waves are one of the four main brain waves (the other ones are alpha theta and delta brain waves). Our brain is always in a specific brain wave state. When we are awake and doing our job, study, solve math problems and so on, we are normally in the Beta brainwave state. Beta brain waves mainly occur, when we are awake and doing a task that involves active thinking.

The benefits of beta waves include:

Concentration, Motivation, Enhancement of language and reading skills and Treatment for ADD.

When you first wake, your brain operates at around 10.5 waves per second. The range from eight to 12 Hz, or cycles per second, is the alpha stage. Alpha waves encourage Daydreaming, inability to focus, and being relaxed. Beta waves on the other hand, do the opposite, range from 12Hz- 40Hz and increases your awareness, concentration and primes your nervous system for the day. Morning motivation will not only change your mindset, but it will energize your day and literally start you on a high.

Gratitude within the last 90min in the day.

Humans all show gratitude in many ways. We at Autonomic Coaching recommend that right after you start your 90min Technology free time you show gratitude.
At the end of each day write down what your achievements were during the day and write down what you are thankful for. Reflecting allows you to leave the day behind and calm down before bed. In the end, you should feel confident and proud when you go to bed.

 Writing in a gratitude journal improves sleep, according to a 2011 study published in Applied Psychology: Health and Well-Being. Spend just 15 minutes jotting down a few grateful sentiments before bed, and you may sleep better and longer.

Gratitude raises your Vibrational frequency. A normal, healthy body should resonate with a natural frequency of 65 – 75M Hz. While it might be strange to think about, that means humans generate electromagnetic energy or “noise” even as we are just standing in place
Any time we stop to really focus on gratitude, our vibrational frequency increases to 540 megahertz. Gratitude is a remarkably high vibrational state to be in, and a remarkably high mood or energy to experience compared to other moods and energies out there. And so, what gratitude does for our bodies is, the more time we spend time being thankful, then the more endorphins our body starts to make and the more energized our body starts to feel. The world suddenly gets brighter, and we are lit up from the inside.

Going to bed in a happy state will only be good.

https://iaap-journals.onlinelibrary.wiley.com/journal/17580854

Minimum of two servings of green veggies.

One of our most critical processes that underpins our health and wellness is one called methylation. This process which underlies so many body functions is the addition of a ‘methyl group’ to other molecules. Yet this seemingly simple chemical process, occurring billions of times every second, is important for our mood, brain function, energy levels, detoxifying of harmful substances, helping our immune system, supporting growth and recovery, and lots more. It is a process that is called upon a lot when we are under stress, so can it potentially become depleted.

Low levels of dietary folate (found in green, leafy vegetables, legumes, and whole grains) alter DNA function that raises risk of diabetes. Reduced levels of folate are associated with altered DNA methylation in the liver of people with diabetes, found a study by (Finland, 2016).

 Poor methylation has been linked to many health complaints, including Alzheimer’s disease, polycystic ovary syndrome (PCOS), birth defects, multiple sclerosis (MS), depression, autism, migraines, or heart disease.

In most healthy people, the liver plays an important role in maintaining glucose homeostasis, but in type 2 diabetes, it does not.

Along with over produced non nutrient rich foods, our genetic make-up may mean that some of us are predisposed to methylate less well.

By Including plenty of green leafy vegetables like kale, spinach, chard, broccoli will aid in methylation.

Eating plenty of greens will also Ensure healthy bacterial balance in the gut to improve absorption of nutrients. Some probiotic bacteria, especially from the Lactobacilli and Bifidobacterium species can produce folate. Consume a diet rich in probiotics (sauerkraut, kimchi, kefir etc.) and prebiotics (chicory, Jerusalem artichoke, onions, leeks, garlic etc.). Fructooligosaccharides (F.O.S.) found in such prebiotic foods can particularly stimulate growth of beneficial bacteria which will then in turn absorb nutrients better and aid in methylation.

Minimum of 7500 Steps daily.

“There is but one disease and its name is congestion.” said Paracelsus in the 16th century.

Movement – especially when it is loaded, whole body, and variable in rhythm – is a congestion-buster.

A simple movement like walking could have the greatest impact on your health. Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise. Walking is also a great form of physical activity for people who are overweight, elderly, or who have not exercised in a long time.

Although 10 000 is recommended 7500 is the minimum amount of daily that prove to beneficial to health. A study published in JAMA Internal Medicine (I-Min Lee, Eric J. Shiroma, Masamitsu Kamada, & al, 2019) has found that for older women, there is no benefit, in terms of mortality, in taking more than about 7,500 steps per day. And even 4,400 steps a day may significantly reduce your chances of an earlier death.

Even though 7,500 is the minimum, there is no harm in doing more. Even though the study was done on women the same is recommended for men and we as humans need to take full advantage of our ability to walk as much as we can, while we still can.

Maximum of two Shots of Coffee per day.

One major influence caffeine has is on Oxidative stress. Oxidative stress is an imbalance between free radicals and antioxidants in your body. Free radicals are oxygen-containing molecules with an uneven number of electrons. The uneven number allows them to easily react with other molecules. Free radicals can cause large chain chemical reactions in your body because they react so easily with other molecules. These reactions are called oxidation. They can be beneficial or harmful.

Oxidation is a normal and necessary process that takes place in your body. Oxidative stress, on the other hand, occurs when there is an imbalance between free radical activity and antioxidant activity. When functioning properly, free radicals can help fight off pathogens. Pathogens lead to infections.  When not functioning properly it can cause damage.

Study results suggest that coffee consumption can increase glutathione levels and improve protection against DNA damage, especially following regular/repeated intake.  (Martini, 2016)

 Caffeine is able to scavenge ROS (Reactive Oxygen Species), particularly the hydroxyl radical, known to be generated in the body by exposure to ultraviolet light and by many physiologic reactions involving oxygen utilization. (Sci., 2019)

Although Caffeine has been shown to protect membranes from oxidative stressit causes potential issues elsewhere. (Sci., 2019)

Coffee is a diuretic. This means that coffee increases your production of urine. Frequent urination can lead to this loss of important minerals such as potassium and phosphorus. A low potassium level (Hypokalaemia) can make muscles feel weak, cramp, twitch, or even become paralyzed, and abnormal heart rhythms may develop. Coffee is low in phosphorus. Although uncommon Symptoms of phosphorus deficiency include loss of appetite, anxiety, bone pain, fragile bones, stiff joints, fatigue, irregular breathing, irritability, numbness, weakness, and weight change. In children, decreased growth and poor bone and tooth development may occur.

It is important to have a good relationship with coffee and find a good balance between how much is needed.

Additional Habits:
Epsom salt bath 3x per week.

Run a comfortable warm bath and add 500g of Epsom salts and 100g of bicarbonate of soda. Epsom salts are high in magnesium, a vital mineral responsible for playing a role in over 300 enzyme reactions in the human body. Its many functions include helping with muscle and nerve function, regulating blood pressure, and supporting the immune system. Epsom salts decreases inflammation and relieves muscular soreness. Most importantly it will minimise the effect of painful muscular cramps. The magnesium component of Epsom Salts acts a muscle relaxant. This further contributes to stress reduction by relieving muscular tension. Healthy magnesium levels can boost brain neurotransmitters that are responsible for inducing sleep and reducing stress. Magnesium may also promote melatonin, the sleep-inducing hormone.

People feeling stressed and overwhelmed may benefit from taking an Epsom salt bath.

Epsom salt along with bicarbonate of soda bathes also have a significant influence on detoxification. Baking soda has cleansing and detoxifying properties that may help to purify your body and boost immunity. You can also add essential oils and other natural ingredients of your choice to create a soothing detox bath.

Gain access to natural blue light within the first 30min of the day.

Blue light occurs in natural visible light so our bodies can get it from the sun. Computers, smart phones, tablets, tv screens, and interior are emitters of artificial blue light, which is not the desired blue light.  Of all the colours of the visible light spectrum, blue light has the strongest impact on our physiology and circadian rhythm because the pigments in the skin and retina react to this wavelength (wavelength 446 – 477 nm).

The pineal gland in our brain secretes melatonin, a hormone that helps regulate your sleep-wake cycle (circadian rhythm) 

Blue light effects the pituitary gland which stimulates the secretion of stress hormones. Such as cortisol, adrenaline, noradrenaline, TSH, estrogen, prolactin, and more are released into the body.

Blue light effects the pineal gland and shuts down melatonin production. And, as our master hormone, melatonin controls our body’s clock, how well we sleep, what we feel like when we wake up, and how effective our immune system works.

Exposure to natural blue light in the mornings will heighten alertness, memory and cognitive function allowing you to wake up better.

The best source of Natural blue light would be the sun or artificial light therapy. Opening your phone or putting on the tv first thing in the morning is not the best source of good beneficial blue light.

30min Daily infrared therapy.

Light therapy is as old as the sun. Photo biomodulation (PBM) is the use of red or near-infrared light to stimulate, heal, regenerate, and protect cell tissues that have either been injured, are degenerating, or are at risk of dying. Infrared light encourages and stimulates photo biomodulation. 

Infrared therapy influences mitochondria. Mitochondria is known as “The powerhouse of the cell”. Mitochondria produces energy know as ATP (adenosine triphosphate). Your body uses the food you eat and the oxygen you breath to produce ATP. Infrared light adds to this and stimulates the process allowing for better ATP production allowing for better cell regeneration.

Infrared therapy has many effects on the human body. These include detoxification, pain relief, reduction of muscle tension, relaxation, improved circulation, weight loss, skin purification, lowered side effects of diabetes, boosting of the immune system and blood pressure management. In day-to-day life when we are constantly exposed to blue light, both natural and unnatural we need to counteract the negative effects of blue light which include shifted circadian rhythms. Red light therapy is also much less likely to disturb circadian rhythm and supress melatonin. 30 Minutes of therapy is enough to reap the benefits but not too much to cause too much light exposure to cause skin tissue damage.

1 Cup of Tulsi tea every day:

Tulsi has also been shown to counter metabolic stress through regulation of blood glucose levels, blood pressure and lipid levels, and psychological stress through positive effects on memory and cognitive function and through its anxiolytic and anti-depressant properties.

Possibly its most unique quality is its ability to work on both the sympathetic & parasympathetic (Autonomic) nervous system. Therefore, Tulsi can be used both for stimulating focus in the mind or for relaxation, according to how it is taken.

Tulsi also influences cytokines. Cytokines are small protein peptides that are crucial in controlling the growth and activity of other immune system cells and blood cells. When released, they signal the immune system to do its job. Cytokines affect the growth of all blood cells and other cells that help the body’s immune and inflammation responses. However, too many cytokines can be bad for your health causing a “cytokine storm” as a response to a bacterial or viral infection.

Tulsi enhances cytokine signalling in your body and therefore improves your immune system but does not cause a potential of a cytokine storm.

Utilise Blue light blocking glasses after 4pm.

A circadian rhythm is a natural internal cycle that works on a 24-hour cycle. Circadian rhythm manages your sleep wake cycle allowing you to go to sleep in the evenings and wake up in the mornings.

Blue light emitted by all visible light including the sun, computer screens, cell phones, LED lights, tv screens, etc. It is impossible to escape blue light.

Blue light effects the pituitary gland which stimulates the secretion of stress hormones. Such as cortisol, adrenaline, noradrenaline, TSH, estrogen, prolactin, and more are released into the body.

Blue light effects the pineal gland and shuts down melatonin production. And, as our master hormone, melatonin controls our body’s clock, how well we sleep, what we feel like when we wake up, and how effective our immune system works.

Naturally, early evenings, our bodies start decreasing cortisol levels and gradually start increasing the secretion of Melatonin to slowly get ready for bed.

Excessive blue light exposure in the evenings can greatly influence your circadian rhythm and prevent you from having the best possible sleep habits. This can easily be prevented by wearing blue light blocking glasses from 4 pm onwards. This will prove most beneficial because this is when access to natural blue light (sun) slowly starts to disappear and is replaced by artificial blue light such as TVs, household lights and cell phones.

Meditation.

Meditation comes in many forms.

  • Mindfulness meditation
  • Spiritual meditation
  • Focused meditation
  • Mantra meditation
  • Visualization Meditation.
  • Many more.

Meditation can give you a sense of calm, peace and balance that can benefit both your emotional well-being and your overall health.

And these benefits do not end when your meditation session ends. Meditation can help carry you more calmly through your day and may help you manage symptoms of certain medical conditions.

Because we are all different there is no fixed “best” method of meditation. The best method is simply whatever works for you.

Meditation is a sort of self-imposed tunnel vision where you are focusing on one thing to exclusion of all others. Activities of meditation could include sitting in one place listening to a specific mantra, sitting in complete silence focusing on one thing and one thing only. Various breathing techniques could also prove beneficial for meditation.

However, this does not work for everyone.  Many people prefer other activities such as painting, drawing, writing, or even running as a form of meditation. If a state of tunnel vision, focus and peace is achieved then meditation could be successfully achieved.

2x Cold therapy sessions a week.

Cold therapy is immersing the body into a significantly colder environment than what it is used to either via water or chambers.

Cold therapy has numerous positive effects on the body and influences growth factor release, cell regeneration.

Cold can reduce inflammation. Inflammation is a natural consequence of exercise, training, and recovery. But if you overdo it, excess inflammation can lead to an overuse injury. Cryotherapy can help stop that process. The result: Less inflammation and a lower risk of muscle soreness and injury.

When your body is exposed to cold temperatures your blood vessels constrict slowing blood flow to your extremities. When it is no longer cold your blood vessels dilate (open) and this helps to flush out any metabolic waste and bring new oxygenated blood to areas in need and this allows for optimized cell regeneration.

Human Growth Hormone (HGH) is responsible for growth of all tissues in the human body, including bones. Hgh is secreted by the pituitary gland when exposed to higher heats.  No changes in HGH was found during the cooling process of cold therapy but instead during the “rewarming” phase of cold therapy. An increase in Hgh will further contribute to the cell regeneration benefits of cold therapy.

References

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BetterHealth. (2020). Walking for good health. Retrieved from Betterhealth: https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health

BioCare. (2018). Learn why Green Leafy Vegetables are so important – Methylation. Retrieved from strugarcentre: https://www.strugarcentre.com/news/learn-why-green-leafy-vegetables-are-so-important-methylation/

Brooks, F. P. (1985, Nov). Effect of diet on gastric secretion. Retrieved from Pubmed.gov: https://pubmed.ncbi.nlm.nih.gov/4061354/#:~:text=Meals%20stimulate%20gastric%20acid%20secretion,as%20the%20meal%20is%20emptied.

Campo, J. (2019). The dynamic of blue light and how to reduce its effects. Retrieved from Thrive Global: https://thriveglobal.com/stories/the-dynamic-of-blue-light-and-how-to-reduce-its-effects/

Cherry, K. (2020, April). What Is the Autonomic Nervous System? Retrieved from verywellmind: https://www.verywellmind.com/what-is-the-autonomic-nervous-system-2794823

chris Kresser, M. (2019, April). Intermittent Fasting, Cortisol and Blood Sugar. Retrieved from chriskresser: https://chriskresser.com/intermittent-fasting-cortisol-and-blood-sugar/

Cohen, M. M. (2014). Tulsi – Ocimum sanctum: A herb for all reasons. Retrieved from NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4296439/#:~:text=Tulsi%20has%20also%20been%20shown,anxiolytic%20and%20anti%2Ddepressant%20properties.

CVIJETIC, S. (2013). What Are Beta Brainwaves? Improve Focus and Motivation With Beta Brainwave Entrainment. Retrieved from owlcation: https://owlcation.com/stem/What-are-Beta-Brain-Waves-Focus-and-Motivation-with-Beta-brainwave-entrainment

DEBAUN, D. T. (2020, August). Feeling Moody? How EMF Radiation Affects Your Hormones + Endocrine System. Retrieved from DefendaeShield: https://www.defendershield.com/feeling-moody-how-emf-radiation-affects-your-hormones-endocrine-system

Dix, M. (2018). Everything You Should Know About Oxidative Stress. Retrieved from Healthline: https://www.healthline.com/health/oxidative-stress

Finland, U. O. (2016). Lack of folate linked to epigenetic changes in diabetes. Retrieved from archive.uef: https://archive.uef.fi/en/web/uef-bulletin/folate/

Hamblin, M. (2016). Shining light on the head: Photobiomodulation for brain disorders. Retrieved from Science Direct: https://www.sciencedirect.com/science/article/pii/S2214647416300381

Harmon, K. (2012, October). How Slight Sleep Deprivation Could Add Extra Pounds. Retrieved from Scientific America: https://www.scientificamerican.com/article/sleep-deprivation-obesity/#:~:text=With%20too%20little%20sleep%2C%20the,prepare%20the%20body%20for%20rest.

I-Min Lee, M. S., Eric J. Shiroma, S., Masamitsu Kamada, P., & al, e. (2019). Association of Step Volume and Intensity With All-Cause Mortality in Older Women. Retrieved from jamanetwork: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2734709

Lewis, J. (2020). Hypokalemia (Low Level of Potassium in the Blood). Retrieved from merckmanuels: https://www.merckmanuals.com/home/hormonal-and-metabolic-disorders/electrolyte-balance/hypokalemia-low-level-of-potassium-in-the-blood

Martini, D. (2016). Coffee Consumption and Oxidative Stress: A Review of Human Intervention Studies. Retrieved from researchgate: https://www.researchgate.net/publication/305689532_Coffee_Consumption_and_Oxidative_Stress_A_Review_of_Human_Intervention_Studies

Michael J. Breus. (2020, April). The Effects of Cortisol on Your Sleep. Retrieved from psychologytoday: https://www.psychologytoday.com/us/blog/sleep-newzzz/202004/the-effects-cortisol-your-sleep

Paramount health. (2020). Magnesium is an essential mineral required for extensive use in the body! Retrieved from Paramount health: https://paramount-health.com.au/benefits-epsom-salt-magnesium-bath/

Ruscio, D. M. (2019, August). 2 Things In Your Home That Can Make You Sick, Light and EMF, and Simple Tips To Fix Them. Retrieved from drruscio: https://drruscio.com/light-and-emf/

Sasseville, A. (2019, Dec). HOW EXPRESSING GRATITUDE ENHANCES YOUR ENERGY. Retrieved from flourishcounseling: https://www.flourishcounseling.com/how-expressing-gratitude-enhances-your-energy/#:~:text=Any%20time%20we%20pause%20to,actually%20increases%20to%20540%20megahertz.&text=And%20so%20what%20gratitude%20does,our%20body%20starts%20to%20feel.

Sci., A. M. (2019). Effect of caffeine on biomarkers of oxidative stress in lenses of rats with streptozotocin-induced diabetes. Retrieved from ncbi: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6657250/#:~:text=Intake%20of%20caffeine%20is%20associated,stress%20%5B11%E2%80%9315%5D.&text=Additionally%2C%20caffeine%20has%20been%20shown,many%20tissues%2C%20including%20the%20lens.

Sinai. (2015). Phosphorus. Retrieved from Mount Sinai: https://www.mountsinai.org/health-library/supplement/phosphorus

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Tello, V. (2020). 7 Health Benefits of Blue Light Therapy + Side Effects. Retrieved from selfhacked: https://selfhacked.com/blog/blue-light-therapy-benefits/

Wilson, D. R. (2018). What are the benefits of an Epsom salt detox? Retrieved from Medicalnewstoday: https://www.medicalnewstoday.com/articles/321627#:~:text=Healthy%20magnesium%20levels%20can%20boost,taking%20an%20Epsom%20salt%20bath.

Yuko Nakamura 1, B. R. (2016). Systematic review and meta-analysis reveals acutely elevated plasma cortisol following fasting but not less severe calorie restriction. Retrieved from Pubmed: https://pubmed.ncbi.nlm.nih.gov/26586092/

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5 Habits to reset stress

Resetting stress

Performance is a constant quest, one which most of us aim to improve, getting ahead in the ‘rat’ race of life. Whether it be going to the gym to gain a great physique or producing reports to present your ideas, performance is a key factor in all goals and dreams we have.

Recovery is necessary to perform, without efficient recovery, you simple deplete your reserves, leaving you demotivated and simply exhausted. In a performance based society we are often presented with the outcomes effort, the end result, the glory moments. Yet little emphasis is given toward how well we recover and rest.

Now recovery, does not mean doing nothing, on the contrary, recovery often requires greater intent to slow down.

Products or habit; becoming familiar on how to push through limiting subconscious ques can be useful in certain moments, however persistent and prolonged alteration of this mind-set only leads one into not knowing how to slow down….

Only through establishing habits, those which take discipline to not rush or ‘perform’ will enable you with recovery of an ironically high performance. Below are 5 core habits to include in your stress reset…

  1. Consume protein within the first hour of the day.

It is recommended to consume 20g of protein for every 50kg of body weight. E.g., If you weight 100kg, consume 40g and if you are 75kg consume 30g.

According to (Brooks, 1985) Meals stimulate gastric acid secretion in man and animals. The lowest pH of gastric content in man, however, occurs during the early morning hours. Protein meals are both effective buffers lowering the gastric pH immediately after ingestion and potent stimulants to acid secretion raising the pH as the meal is emptied. 

For Detoxification reasons early morning protein consumption in favourable as proteins are necessary to help carry toxins out of the body for digestions. Proteins also take longer to digest and will help stabilize your blood sugar and leave you satisfied between meals.

Proteins are broken down into their amino acid building blocks during digestion. An amino acid called tyrosine will increase the production of dopamine and epinephrine and norepinephrine. These neurotransmitters are known for their ability to increase levels of energy and alertness. No one just eats pure tyrosine but eating foods high in protein will give you a slight mental boost. High protein foods include fish, poultry, meat, and eggs. If you cannot eat those, try high protein foods that also contain significant amount of carbohydrates, such as legumes, cheese, milk, or tofu.

  • Switch off all electronics 90 minutes before bed.

EMF’s (Electromagnetic frequency’s) influence your endocrine system and therefore your sleep and everyday activities. The kind that we should be mostly concerned with are the ones being emitted from wireless devices such as cell phones, Wi-Fi routers, baby monitors, security systems, Alexa, Google home etc.  All these wireless communication devices we have in our world now are communicating via these extremely low frequency emissions. (Ruscio, 2019)

The problem is that our bodies absorb them. The pineal gland secretes melatonin and EMF emissions can cause cyclical secretions of melatonin and therefore disrupting your circadian rhythm and ultimately your sleep. The pituitary gland, along with the pineal gland, controls the body’s metabolism and physiology. Some of the hormones it produces include human growth hormone,(HGH or GH), thyroid-stimulating hormone (TSH), adrenocorticotrophin hormone (ATCH), follicle-stimulating hormone (FSH), luteinizing hormone (LH) and prolactin.

When any of these hormones are affected by a disruptor, it can have a trickle-down impact on growth and development. (DEBAUN, 2020)

Technology could also keep you distracted or stressed and therefore raised cortisol levels supressing melatonin and preventing you from getting the sleep you deserve.

By creating a “technology free “zone and time your brain will be able to secrete Melatonin again and circadian rhythm will not be disturbed.

  • Morning Motivation

Morning Motivation can be in the form of either text, video or audio so read your favourite motivational book, watch your favourite motivational YouTube video, or put on your favourite podcast. The way you start your morning is the way you live your day.

Our brain communicates with our bodies with neurons. Neurons use electrical impulses to communicate with each other, which is an extraordinarily complex process. Brain impulses (waves) move at different speeds and amplitudes depending on the task and state of awareness required by your body.

The beta brain waves are one of the four main brain waves (the other ones are alpha theta and delta brain waves). Our brain is always in a specific brain wave state. When we are awake and doing our job, study, solve math problems and so on, we are normally in the Beta brainwave state. (CVIJETIC, 2013) Beta brain waves mainly occur, when we are awake and doing a task that involves active thinking.

The benefits of beta waves include:

Concentration, Motivation, Enhancement of language and reading skills and Treatment for ADD.

When you first awake, your brain operates at around 10.5 waves per second. The range from eight to 12 Hz, or cycles per second, is the alpha stage. Alpha waves encourage Daydreaming, inability to focus, and being relaxed. Beta waves on the other hand, do the opposite, range from 12Hz- 40Hz and increases your awareness, concentration and primes your nervous system for the day. Morning motivation will not only change your mindset, but it will energize your day and literally start you on a high.

  • Minimum of 7500 Steps daily.

“There is but one disease and its name are congestion.” said Paracelsus in the 16th century.

Movement – especially when it is loaded, whole body, and variable in rhythm – is a congestion-buster.

A simple movement like walking could have the greatest impact on your health. Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise. Walking is also a great form of physical activity for people who are overweight, elderly, or who have not exercised in a long time. (BetterHealth, 2020)

Although 10 000 is recommended 7500 is the minimum amount of daily that prove to beneficial to health. A study published in JAMA Internal Medicine (I-Min Lee, Eric J. Shiroma, Masamitsu Kamada, & al, 2019) has found that for older women, there is no benefit, in terms of mortality, in taking more than about 7,500 steps per day. And even 4,400 steps a day may significantly reduce your chances of an earlier death.

Even though 7,500 is the minimum, there is no harm in doing more. Even though the study was done on women the same is recommended for men and we as humans need to take full advantage of our ability to walk as much as we can, while we still can.

  • 1 Cup of tulsi tea every day:

Tulsi has also been shown to counter metabolic stress through regulation of blood glucose levels, blood pressure and lipid levels, and psychological stress through positive effects on memory and cognitive function and through its anxiolytic and anti-depressant properties. (Cohen, 2014)

Possibly its most unique quality is its ability to work on both the sympathetic & parasympathetic (Autonomic) nervous system. Therefore, Tulsi can be used both for stimulating focus in the mind or for relaxation, according to how it is taken.

Tulsi also influences cytokines. Cytokines are small proteins that are crucial in controlling the growth and activity of other immune system cells and blood cells. When released, they signal the immune system to do its job. Cytokines affect the growth of all blood cells and other cells that help the body’s immune and inflammation responses. However, too many cytokines can be bad for your health causing a “cytokine storm” as a response to a bacterial or viral infection.

Tulsi enhances cytokine signalling in your body and therefore improves your immune system but does not cause a potential of a cytokine storm.

Some sources which will enable 20gr of protein intake within the first hour of the day:

Sources of 20g protein:

  1. One egg contains about 6g Protein. By cracking open three of these bad boys, you will get 18g of protein.
  2. Protein Shakes- Your average good quality protein shake will have 20g of protein.
  3. Chicken Breast- 85 grams of chicken will give you about 27g grams of protein.
  4. Tuna- One can (85g) contains about 27g protein.
  5. Shrimps is high in protein – 85g shrimp contain about 12g protein.
  6. One fillet (87 grams) of tilapia can pack up to 23 grams of protein.
  7. Cod- Three ounces (85 grams) have 16 grams of protein. 106g = 20g protein
  8. Beef- One 3-ounce (85-gram) serving of lean sirloin steak contains 25 grams of protein and 186 calories.
  9. Salmon – Per 100g of salmon you can get 25g protein.
  10. Sardines- Per 100g Sardines
  11. Lamb- Per 100g Lamb – 20g protein
  12. Jerky/Biltong – About 80g contains 20g protein.
  13. Pinto Beans- 1 Full cup contains about 20g protein.
  14. Turkey Breast – 85 grams contains about 26g,
  15. Cottage Cheese – One cup (226 grams) of low-fat cottage cheese with 1% fat contains 28 grams of protein.
  16. Lentils: One cup (198 grams) of boiled lentils contains 18 grams
  17. Pumpkin seeds: One ounce (28 grams) has 9 grams of protein. So, 62 grams of pumpkin seeds will give you 20g protein.
  18. Pork – 85g equals about 22g protein.
  19. Greek Yogurt- 1 Cup = about 20g protein
  20. Cottage Cheese – 22g Protein per 200g serving.

Vegan 20g protein sources:

  1. Pumpkin seeds: One ounce (28 grams) has 9 grams of protein. So, 62 grams of pumpkin seeds will give you 20g protein.
  2. Vegan Protein Shakes- Your average good quality protein shake will have 20g of protein.
  3. Pistachios – 100g pistachios equal 20g protein
  4. Pinto Beans- 1 Full cup contains about 20g protein.
  5. Tempeh – 100g of Tempeh = 20g protein
  6. Lentils: One cup (198 grams) of boiled lentils contains 18 grams
  7. Almonds – about 100g of almonds equals 20g protein.
  8. Soy Nuts – 54 grams = 22g Protein
  9. Tofu – 15g of protein per 100g of tofu. So, 133 grams tofu equals 20g protein.
  10. Edamame – 22 Grams protein per 200gram
  11. Soybeans – 17g of protein per 100gram
  12. Soy milk is 3g of protein per 100ml therefore 670ml equals 20g protein.
  13. Chickpeas (Hummus) – 9g protein per 100g.
  14. Black beans – 9g protein per 100g.
  15. Hemps seeds – 25g protein per 100g
  16. Chia Seeds – 16grams protein per 100g
  17. Flaxseed – 16grams protein per 100g
  18. Seitan – 25g equals to 20 grams of protein.
  19. TVP (Textured vegetable protein) – Half a cup equals 23g protein.
  20. Vegan Protein bars.
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Autonomic Coaching Biometrics

The celebrated gold standard of measuring what we do, and we are successful in what we do, are the following three biometrics:

  • Fasting Glucose
  • Temperature
  • Pulse Rate

Here’s why…

Fasting Glucose

This is hugely vital to get a grip of and to keep under control and is often an indicator that something is amiss. Your pancreas has the job of maintaining safe blood sugar levels. We have to fully understand where we are at with individual clients we work with so we know how to move forward and get them on the most effective and beneficial plan. There’s so much info we can gather by analysing fasting glucose and has such an impact on health and wellbeing. That single starting point allows us to pinpoint specifics. Here’s what it tells us:

  • How the pancreas is performing
  • Suppression of immunity
  • Rest and sleep time – is it enough, sufficient for their needs – is it giving them the necessary energetic boosts?
  • How stress is managed
  • Are they having too many or too little calories
  • How well macronutrients are consumed
  • Are they getting enough micronutrients

Temperature

This helps us recognise when we’re ill but also lends a hand in ascertaining if we’re performing as we should metabolically. This has never been so crucial to build immunity from viruses and infections and, especially after this past year, the more help we can give our immune systems to keep us well and safe from harm, the better. When we get struck down by a bug our body tends to have a bad habit of ramping up inflammation levels and white blood cell activity. A major player in maintaining metabolic levels is our friend the thyroid.

Your temperature can be affected by:

  • Too much sugar
  • Poor sleep
  • Stress overload and not knowing how to cope
  • Gut bacterial imbalances
  • Not enough selenium
  • Lack of the green stuff – veggies
  • Lack of Vitamin C
  • Lack of iodine

Pulse Rate

Our resting pulse rates can be very revealing and give us a clue of how healthy or unhealthy we are. Low pulse rates can be a badge of honour, particularly if you’re an elite athlete! However, and this is where red flags pop up, though it indicates lower stress response we have to look at the overall impact of stress on health. Yes, we do NEED stress. Without it we’re pretty much lost. It gifts us energy, vitality, and a reason to leap out of bed each morning. It just has to be BALANCED and not detrimental to our wellbeing. Checking  cortisol (stress hormone) is best achieved by monitoring pulse rates. If our body is drowning in stress and damaging us, those readings will tell us.

Reasons for poor pulse rate are:

  • Overusing stimulants
  • Poor sleep
  • Too much stress
  • Lack of androgens
  • Lack of certain but vital antioxidants
  • Lack of Vitamin C
  • Dehydration
  • Lack of magnesium

To sum up, each of the above is central to Autonomic Coaching’s process and ethos. They’re at the heart of what we do and why we do it. Cold hard stats and facts enable us to tweak our bespoke and individual programmes to suit every single person who walks through our doors. We constantly review to make sure the client gets optimum benefit and value. By tracking quantifiable black and white data we swiftly assess what’s happening, if it’s working then great. If something isn’t working then we know exactly how we can refine regimes to best suit their purpose. These evaluations complement an overarching holistic approach, so the analysis we stringently do is coupled by real-time observations to see how every client is performing. Based on up-to-date readings for glucose level, temperature and pulse rates, we build the best plan available and will have no hesitation in switching it up – whether it’s exercise or nutrition – if the data alerts us and indicators are not improving as we had expected them to. Our superpower is that we are so on the ball we are actually stood on top of it. Our staff are expertly trained to analyse correctly and make judgement calls – the health of people are in our hands!

Once they sign up, every client embarks on a life-changing transformation that requires mental toughness and a can-do mindset for the physical challenges that may well initially break them! They smack into that wall at some point. But where there is a will there is a way. Our ethos at Autonomic Coaching is that walls are also there for you to lean on before you carry on!

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