Budget Biohacks #5-10

I am always looking for ways to improve my overall health. And I have tried hundreds if not thousands of ways to do it.  Some work, some didn't.  In this short list I will share 5 cheat codes that I have learned in my 25 years of being an acupuncturist, nutritionist, hearbalist and optimal health advocate and coach.  

1. Get morning sunlight upon waking.  When sunlight hits your eyes it activates your circadian clock, which wakes you up and turns on certain hormones and turns other ones off.  This master clock in your eye controls every other clock in your body.  These peripheral clocks are located in the front of every single gene in your body telling it perform certain activities or shut down.  Getting morning sunlight also has the effect of assisting your sleep in the evening.   

2. Intermittent fast the opposite way.  In the morning eat a protein rich meal and have an early dinner when the sun starts to go down.  This helps build muscle, improves your sleep quality and is more in line with your circadian rhythms.  Remember: Eat like a king in the am, a prince in the afternoon and a pauper in the evening. 

3. Breathe through your nose.  Breathing through your nose helps filter out dust and allergens, boost your oxygen uptake, and humidfy the air you breathe while mouth breathing can have negative effects on your health.  Nose breathing also increases the amount of nitric oxide (NO) you produce.  NO is a vasodilator, which means it helps to wide blood vessels.  This can help improve oxygen circulation in your body.  Read Breath, by James Nestor. 

4. The 10-3-2-1 protocol for better sleep.  Stop drinking caffeine 10 hours before bed.  Eat your final meal 3 hours before sleeping.  Cut out liquids 2 hours before bed to avoid waking up at night to pee. Stop ALL screen time 1 hour before bed to sleep faster.  And get amber or red glasses to activate your melatonin.

5. Sauna's for longer life.  Saunas have been shown to improve your sleep quality, relax the body, improve circulation, aid detoxification through sweating, reduce stress and boost cardiovascular health. Dr. Rhonda Patrick talks about the science here.  It 's great way to beat the winter cold and blues. Make an appointment in the New Castle office today!

Now go on out there and get hackin!

Until next time be well, God Bless :)

--KK