Why You Should Try Ketosis? Plus The Easy Way To Get There

Why You Should Try Ketosis? Plus The Easy Way To Get There

ketosis ketone supplement

For quite some time now I’ve known about ketosis and the ketogenic diet.  I started out hearing about its benefits for weight loss.

Seemed very cool.  I knew some people it worked for, but I didn’t need to lose weight, so I didn’t give it much thought.

But then I started hearing more and more about it, and as it turns out being in nutritional ketosis is incredible for you in so many ways.  SO many ways

ketosis ketone supplement

I just named some in the infographic.

What is ketosis?

Well, our bodies run on (make energy from) glucose or fat.  When your bodies use fat, they break the fat down into ketones.  Our bodies default to glucose because it’s easier to break down and use.  However if there is a lack of glucose, such as in a low-carb ketogenic diet, you’re body will start running more primarily on ketones and you will move into ketosis.

When you’re in an ideal deep state of ketosis your blood ketone levels will be 1.0-3.0, but light ketosis starts a 0.5  (you can get a blood measuring or urine measuring kit on amazon).

Note:  ketosis is not the same as ketoacidosis – a life threatening condition associated with diabetes, in which your body can’t produce enough insulin.

You could google pretty much any chronic health problem (or non chronic) and ketones or ketosis and you’ll likely get some results about proven or probable benefits.

It seems to me from my research and knowledge to be especially helpful for anything to do with brain health and clarity, energy, and weight loss (well actually fat loss but the 2 often coincide).

So again (just incase the infographic doesn’t show up for you) we’re talking.

Benefits of Ketosis:

  • Fat loss
  • Muscle preservation
  • Fast and sustained energy
  • Reduces brain fog
  • Improved focus
  • Strength gain
  • Better digestion
  • Clearer skin
  • Appetite suppression
  • Better sleep
  • Decreased inflammation

And my favorite not listed is the science suggest ketones may improve insulin sensitivity.

That is HUGE HUGE HUGE.

Insulin resistance in the modern plague on society, and at the root of so many health problems.  

Including mine (autoimmune arthritis).  It also affects all your other hormones.

So obviously ketosis is awesome.

But until earlier this year I assumed you had to go on the ketogenic diet, or do some cyclical ketosis with Bulletproof Intermittent Fasting.

I did the intermittent fasting a couple days a week and like it, but doing it everyday didn’t work for me personally.  

Thing is diets are hard, and different diets are right for different people.

So I never really tried the ketogenic diet.

I eat as I share with my clients, lower carb, low sugar, low processed foods.  High veggies!!!  But not full-on ketogenic.

An EASIER WAY

BUT then I learned about an exogenous ketone supplement that has been quite the game changer for me.

And I’ve been doing quite well, as I’ve been sharing.  But hey, when you learn about something that can help you improve even more!! And support your ability to heal even more!!!

Because:

When it comes to health I believe our bodies are designed to heal, we just need to

  1. Get out of it’s way, and allow it to do its thing    – AND
  2. Support it when we know how to.

And ketosis is a way to support your ability to heal by improving your energy.

And this gamechanger I was introduced to is a way to get into nutritional ketosis using exogenous ketones instead of going on the full-time ketogenic diet.

Taking an exogenous ketone supplement can get you into ketosis in under 1 hour regardless of your diet vs. the 2-7 days it can take on the diet.  HOW COOL IS THAT.

So it’s great for those on the keto diet that want to get deeper ketosis, or stay in ketosis if they accidentally mess up their diet.  But it’s also really for anyone looking to support and up their health, bodies, and performance.

And if you didn’t know this about me, I’ll tell you now.  I’m a lazy ass person that hates lines.  Hates lines.  I’m impatient.  I’m of the opinion that life should be easy.  Yes, easy.  It doesn’t need to be heard.  So if you can give me a short cut.  

Hells yes I’ll try it.

And I did, and I’m so so glad I did.

ketosis ketone supplement

 

My results after just 1 month:

  • I’m sleeping better –  And sleep is huge for healing
  • We’re talking energy boost and improved strength.  

I’ve been doing push ups everyday – or most days – and I was plateauing at 18/19.  Struggling to push through.  Do push ups after my drink and bam – pushed right on through to 25, no sweat.  What?!! Come on.  Awesome.  I love that.

  • Serious craving suppression.  Which is awesome.  Desire for night time snacks totally gone.  Which is one of the reason it supports such great fat loss –  which I personally don’t really need, but I’m telling you has been such a big deal for so many people.

And I just feel better.  I feel awesome.

(It must be said. Typical results unknown).

 

If your today doesn’t look like you want it to, decide to do something about it.

 

I did, and that’s why I became a promoter for the ketone supplement I take.

I know, I know.  You’re asking what is it you take?  How do I find it?

Go to lifeupgradenerds.com to give it a try.

 

The Short of It:

 

 

I was Tired of Being Tired.  The 3 best Things I Did to Get My Energy Back.

I was Tired of Being Tired. The 3 best Things I Did to Get My Energy Back.

 

vibrating vitality energy

Because, it all starts with energy.  

 

We all have these goals, these dreams, these big ol Effing responsibilities.   But seriously, SERIOUSLY, aren’t you just sick of being tired?

 

You sit down to work on your to do list, whether that is a to do list of responsibilities or the to do list to make your dreams happen, be it building a business, or a creative endeavor that will fill you up with joy, or a toy you want to build for you kids.  

 

Well you sit, and then you go  – “Damn it, I don’t fucking feel like doing this.”  

 

OR “Damn it, I’m way too effing tired for this.”  

 

OR you just go blank, because you don’t know how to start and you give up in frustration.  

 

But really, you know, that “I’m drawing a blank” sort of frustration, is just a solid excuse to give up because you’re too freakin’ tired.  Whether you’re physically tired, mentally tired, or both, it doesn’t matter.  The point is, you need energy.

 

Energy is life’s fuel.  Energy is everything and everything is energy.  It’s not only life’s fuel, it’s what we are made of on a quantum level.  We’re just energy vibrating at different wavelengths.

 

For me, the beginnings of my obsession with having unlimited, and always tappable energy started when I learned about the importance of physical energy at a mitochondrial level (mitochondria being the part of our cells that produce our energy).  

 

It was like wait, WHAT?  you mean if I focus on fixing my energy levels vs. fixing my autoimmunity I might be able to “fix” both.  Well holy moly, that’s freaking awesome, and definitely worth trying.  

I was tired of being tired.  Tired of coming home exhausted.  Tired needing a 2pm nap at work, but not being able to take it.  Tired of being too tired and unmotivated to work on leaving that job.

 

I learned about this on my journey to become a Bulletproof Coach.  Dave Asprey, the founder is dare I say obsessed with mitochondrial energy.  He even wrote a whole book about why.  Head Strong, which I highly recommend.

 

Essentially though, the healthier and more efficient our mitochondria, the healthier we are all around.  Think about it, our bodies are always healing the themselves.  They are designed to.  They are freaking cool in that way.  

 

Get a cut, it heals.  Get a cold, your body heals.  But it doesn’t stop their.  It’s always repairing and healing.

 

But, it uses energy to heal.  That’s why you tend to be tired when you are sick.  Your body is using more of it’s cellular energy production to heal.  But so much of modern life is detrimental to efficient cellular energy production! Lowering it, making us more tired, and sicker.

 

And for me, and my autoimmunity, that was a huge revelation, and profoundly helpful in shifting my health.

 

“What one can do when they’ve learned how to and have created a wellspring of tappable energy, feels extraordinary, but is actually innate to everyone.”

 

But that’s just physical energy.  There is also just straight up mental fatigue.  You can be an insanely fit person, but still find yourself mentally fatigued on a daily basis from all of life’s stress.  

 

All that B.S. we deal with on a daily basis.  

 

It can be quite the buzz kill.

 

When you are mentally fatigued, you are so much more susceptible to the B.S.  To that downward spiral of negativity, giving up, depression, frustration, anger.  

 

Nothing good.

 

Essentially you just can’t create.  

 

And the 2 play off each other, feed into each other.  If you are physically tired, you’re bummed that you are too tired to be working on what you really want to be, which creates stress and leads to mental fatigue.  

 

And when you’re mentally fatigued, you just feel physically fatigued because the mind body connection is so strong.  Or you really aren’t all the physically tired but the motivation is so low from the mental fatigue that you just sit on your bum and eat junk, which leads to physical fatigue down the road.

 

So what do you do? How do you create a wellspring of energy that’s always tapped, and always ready to be turned up when necessary.

 

My 3 biggest tips for having unlimited energy.

 

For Everything

  1. Banish Stress

For Mental Energy Mastery

  1.  Crush Your Limiting Beliefs

For Upping Physical Energy 10 fold

  1.  Significantly Reduce Sugar and Processed Foods.

 

Yes, I know you’re probably thinking “Bahahahaha, Laura, SUUUURE, if only any of those things was even in the slightest bit easy.”  Cuz, yes of course MUCH easier said than done.

 

But I’m not here to leave you hanging.  

 

Why these 3 thing & how exactly do you even begin to do them.

 

busting stress

Busting Stress

 

Why

 

The funny thing.  I really don’t like saying stress is a bad thing.  Because it’s not always.  It’s a bodily response for a reason. However, it’s meant to be used.  

 

You’ve probably heard the classic example of running away from lions.  You see a lion.  Stress response activates.  You fight, flight, or freeze.  And once you’re safe, you shake it off, and you’re relaxed again.

 

But that’s not so real world for most of us.

 

Now a days that might look like.  You see a gorgeous man you want to talk to, but your scared out of your mind he’s going to reject you, BUT you really want to try anyways.  So stress response activated.   Your heart start racing.  Cortisol is released and pumps you full of energy.  And then you use that what probably feel like “I’m going to throw up” energy. You use the fact that you are now flush with nerves (hey, it’s bringing a pretty color to your cheeks) and you go talk to the guy.

 

You did it!! Fuck yeah!

 

And regardless of the outcome.  You can now relax.  You shake it off.

 

The problem with stress arises is when we don’t shake it off.  Which tends to happen, when

      1. We don’t know we have it because the stressor is hidden

OR

      2. The stress is chronic.  i.e. you freaking hate going to your job everyday.

 

When that happens, our stress response (sympathetic nervous system) stays on.  When our stress response is on, our body focuses on that. It puts all these awesome, but not absolutely necessary for keeping you alive systems on low power mode, until the stress is dealt with and relax mode (the parasympathetic nervous system) gets kicked back to normal mode.

 

When we stay in stress, our hormones get all out of whack.  Some too high, some too low. Your cortisol (the stress hormone) definitely gets all whacky.  You are just definitely running inefficiently.  For instance chronic adrenal stress (the adrenals being what pumps out the stress hormones) down regulates HPA axis function, reduces conversion of T4 to T3 (your thyroid hormones), and reduces the livers ability to clear excess estrogen.  

 

In case you’re saying “whoseawhat” to the HPA axis.  Your HPA axis is a complex network of interactions between the hypothalamus, the pituitary and the adrenal glands that regulates things such as temperature, digestion, immune system, mood, sexuality and energy usage – in addition to controlling the body’s reaction to stress and trauma. 

 

In short, chronic stress leads to hormone imbalance.

 

The thing being, your hormones including your cortisol levels, insulin levels, and your thyroid hormones play huge roles in the efficient running your mitochondrial energy cycle.  

 

So when they are all whacky, you end up physically fatigued.  And before that, because stress is the double whammy of causing both physical and mental fatigue, you probably were already emotionally drained and mentally tired before becoming physically tired.

 

And while stress is certainly not the only factor in healthy hormone levels and efficiently running mitochondria, it is a huge factor in that as long as your stress response is on, your relax mode, the mode in which you are healing, and repairing, and your systems are all working and communicating their most efficiently, isn’t.  

 

So chronic stress isn’t just a mental fatigue thing, it has a huge impact on our physical energy capabilities, and our ability to heal.

 

How

 

Oh so, oh so, oh so, easier said than done.  And their are a multitude of solid proven ways to reduce stress.

 

But I prefer to look at it as turning on relax mode, vs. turning off stress mode.

 

My favorite way to turn on relax mode is:

 

Gratitude.  Because, and I’ll scream this from the rooftops, there is such an AMAZING POWER in gratitude.

 

Unfortunately, we’re kind of hard wired to be in “life sucks” or “of life is so gosh damn hard” mode.  That mode definitely lends itself to chronic stress.  There is a great episode of the Freakonomics podcast, in which they talk about this.  This, being why so many of us are in “life sucks” mode and why gratitude isn’t the easiest, but also why it’s so great.

 

I love it, because they are so real about it.  Gratitude isn’t always easy, but when you make it a practice it’s freaking awesome.

 

Gratitude has been shown to do all of the following:

And my favorite

 

But how can it specifically help you with stress:

 

Well besides the fact that all of the above are generally associated with lower stress, the exercise I love to offer is based on the practices taught by HearthMath. The HeartMath Institute sells a tool called the emWave2, (they also have a new fancier tool called the Inner Balance) which allows you to see if your heart beats are in coherence or non-coherence.  This has to do with the variability of your heart beats.  When you’re stressed the spaces between heart beats are more regularly (yes regular, it does seem counter-intuitive).  These tools allows you to train your body to return quickly to relaxation mode during stressful times, or never go there at all.  

 

Now while I definitely recommend checking out HearthMath and it’s tools.  I want to share with you one of the ways to help you get back into relaxation mode that I base on what I learned from HeartMath, and found most useful for me when I practice with my emwav2.  But it can be done with or without the tool

 

It is to think of something or someone that gives you the warm fuzzies.  Ideally someone or something that doesn’t also provide you stress regularly, like your significant other or parents might.

 

I personally think of my 2 year old niece, and all the hilarious things she does like pretend she’s one of her puppy brothers, and try to drink out their dog bowl.  

 

So when you are feeling stressed, take a 3 minute break (which will also help with the stress), and think of that person or thing that gives you the warm fuzzies.  Now fill up your body with that love.  Express true gratitude for that person, that thing, and for the feelings of love and joy that they provide.  Wrap yourself in that gratitude and love.

 

And while you’re doing this take nice long slow breaths in and out of your belly.

 

Practice this 2 to 3 times a day, beyond just when you are feeling the stressed.  Because like I said, often we are in stress mode without even knowing it.

The nice long slow breaths out of your belly are an important part to this.

 

I love love love, breathing exercises for quickly turning on relax mode.  In the FREE Energizing Your Body & Empowering Your Mind PDF I share the how and why’s of some of my favorites (the 6/8 breath and the calming breath) along with other quick tips, such as the shaky bounce.

 
limiting beliefs energy

 

Crush Your Limiting Beliefs & Mastering Your Mindset

 

Why 

Ok, so this for that mental fatigue, where you are just demotivated, drained, and brain foggy.

 

Now some people will tell you motivation is crap, and you just have to work through it.  Do “it” (whatever it is you’re struggling to do) anyways.  Well, that’s ok, and can work to a certain extent.

 

But when you are motivated, and excited, and happy you will perform so much higher, so much more efficiently.

 

There are scientific studies that say happy brains perform better. 

 

So sure you can push and force your way through mental fatigue OR you can work turning on the relaxation response AND crushing the limiting beliefs that are major contributors to the stress and negativity in the first place.

 

In doing so you are significantly upping your ability to be happy in the present moment, which is where a lot of powerful creative jedi juju happens.

 

To get rid of OR shift your limiting beliefs, because sometimes you just need to move them out of the way, you first have to identify them.

 

To identify them you have to build your awareness muscle.  This involves turning off the blinders you’ve been walking around with and taking off the headphones you’ve been listening too, and instead begin asking questions and reflecting.

 

So awareness is Step 1 in empowering your mindset.

 

Step 2 is clearing/shifting the limiting beliefs.

 

2 of the biggest limiting beliefs that can be keeping you on the mental fatigue, woe is me train, are “I am not enough” and “my happiness is tied to some person or some goal, something outside of me”

 

This is BTW, a way to build awareness of your limiting beliefs.  Just hearing about others, and recognizing them in you.

 

I am not enough is tied to all sorts of fear, lack of confidence, and lack of self love.  Anger as well.

 

And tying your happiness to reaching a goal, or to a relationship removes your power to control your present happiness.  And let’s face it, life is too short to not to find joy in the everyday.  

 

That lack of joy, that lack of self-love is a 1-way train to stress and mental fatigue.

 

So the technique for clearing/shifting these B.S. beliefs I’ll teach you here is a combination of techniques of learned from my Bulletproof coaching certification via the head of the program Dr. Mark Atkinson, as well as Joe Vitale and Christian Mickelsen

 

The Exercise:

You will need 2 pieces of paper and a pen.

o   On the 1st piece of paper describe the limiting belief you feel you are experiencing.

In describing it, don’t only write down the belief, write along with it, all the negative life patterns and events associated it.  Write down what your life looks like because of that belief.  The things you are doing because of that belief that you don’t like.

(For instance, maybe you have a belief that you can’t be your loud outgoing self in order for people to like you.  So write down all the ways this shows up in your life.  You hold yourself back.  You don’t know if people like you for you.  You don’t get to express yourself the way you like.  Your holding in things you want to/need to say for fear of rejection, etc. Get specific to your life)

o   Close your eyes and feel the emotions associated with it. Find when they are sitting in your body. Where it is the strongest. Even though this will not likely feel very good, the more you are in the feeling of the situation, the more likely you are to release it.

o Sit with those emotions in the body, focusing on the feeling, just breathing into it, until it begins to move.  It’ll eventually want to escape your body, likely through your hands or feet.  Follow along with it, as it exits your body.

o   Now visualize all those feelings being transferred out of your body into the paper. Releasing them from you. You can visualize it anyway you like.  Light, dust or vapor like, even globs and goopiness.  Whatever you see.  Transfer it into the paper.  

o   Next, on the 2nd sheet paper describe the ideal belief or situation you would like to have. Imagine that fully.  What will life look like, be like with that belief.  Fully participate in the vision, really feeling the joy and other feelings associated with it. Immerse yourself in the feel good.

o   Now destroy the first sheet.

o   Destroy it however you see fit – using safety precautions of course.

o    Finally return to the second sheet daily for at least a week. Look at it, and re-feel those good feelings, re-visualize life with that belief, and every time you do you are stepping into the vibration of your new belief.

 

I’m also a ridiculously large fan of EFT.  That is the Emotional Freedom Technique a.k.a Tapping.  It is a powerful way to turn on relaxation mode.  It’s similar to HeartMath in that it can help train your body not to have a stress response to certain situations/beliefs/feelings/thoughts, but it focuses more on making those shifts while feeling the negative feelings and is thus a powerful tool for shifting limiting beliefs.

 

It’s truly freaking brilliant.  

 

Learn more about EFT and more techniques for all 3 steps to greater energy in The FREE Energizing Your Body & Empowering Your Mind PDF .

 

And Step 3 in empowering your mindset to be a powerful and energized creator, otherwise known as Mindset Mastery, is stepping into the new vibration. Stepping into the vibration of vitality, the vibration you want to be sending out to the world so that it can reflect back to you.

 

This oddly enough begins with my favorite stress busting technique – Gratitude.  But more expansive gratitude.  Gratitude for the truth of the vibration you want to AND ARE sending out to the Quantum Physics Field/Force/Universe.  

 

Practicing gratitude regularly can truly be a mindset and thus whole game changer.  I suggest more than the nightly gratitude journal.  I suggest morning, noon, evening.  Anytime you can remember to, find something you are grateful for.  Ideally something new and present, and really feel that gratitude vs just saying thanks.

 

And Finally.

 

no sugar for energy

 

Significantly Reduce Sugar and Processed Foods.

 

Bum, bum, bum.

 

Why

 

I know, I know, I know.  It’s so freaking awful.  But here’s the thing, our bodies energy makers are the mitochondria in our cells.  They run on either glucose (from sugar and carbs) OR fat (from fat).  

 

Things to know about this:

  • Glucose is the primary source because it is quick and easy and doesn’t require as much in the process
  • However fat makes much more energy per molecule than glucose does.
  • The whole process of breaking down glucose or fat, ushering them into the krebs cycle, and then going through the krebs cycle requires A LOT (just to start B vitamins, CoQ10, T3 (yes your thyroid hormone), epinephrine, enzymes, cortisol, and insulin, seriously just to name a few)  – remember how stress messes with some of those hormones.
  • Insulin is the hormone that ushers glucose into the energy making cycle.
  • Eating lots of sugar, like stress, messes with the cycle by messing with the balance of your insulin and glucose levels.
  • Being fat adapted – meaning you use fat for energy more than the average person –
    • A – requires you eat a lot less sugar
    • B – equals much greater energy
    • C – also is much healthier when the fat is healthy undamaged (oxidized from cooking mainly) fat such as coconut oil, avocado, grass-fed butter, ghee
  • Mitochondrial dysfunction is essentially also known as aging.  Your energy production slows.  While this is normal as one ages for lots of factors, 48% of people have early-onset (before the age of 40) mitochondrial dysfunction.  And even post 40 when nearly everyone has it, you can still slow the dysfunctioning/slowing/aging. 
    • This is why we’re all so Effing tired!

 

Ok so now that you understand that, what else about sugar:

  • When you eat carbs, the pancreas secretes insulin to usher the glucose into the energy making cycle.  But when you eat excess carbs (which is so easy to do in the standard American Diet) you have to make more and more insulin, or you can’t make enough insulin fast enough.
  • Too much insulin – leads to high blood pressure and inflammation.
  • Can’t make enough insulin – this leads to high blood sugar which damages nerves, blood vessels, eyes, and gets stored as fat.
  • So your insulin and blood sugar levels are getting all out of whack, and overtime your cells just stop responding as well to the constant onslaught of insulin and you develop insulin resistance.
  • When your insulin resistant (which something like 86 million Americans are) you’re going to be tired because insulin is so important to the energy production cycle, especially if you aren’t fat adapted.  And if you are fat adapted, you are likely on your way to fixing your insulin resistance.  And if you’re insulin resistant you’re probably going to start gaining weight, because now there is excess sugar, which gets stored as fat.
  • When you’re eating too much sugar you are also likely having blood sugar swings, and low blood sugar isn’t good either, because it causes the stress response to turn on releasing coritsol, because cortisol tells the liver to produce more glucose in order to raise blood sugar back to a normal level, this also kicks insulin back on.
    • This happens with stress of any kind.  Releasing cortisol means your body wants more energy, so stress affects your insulin/blood sugar balance.  It’s all coming full circle here.

So yes, I’m saying eat far far less to no sugar and those shitty processed carbs and get yourself fat adapted, or at least insulin balanced. Your mitochondria, energy levels, and overall health will thank you for it!

 

 

How

 

Yes this still deserves a how, because this one can be the hardest of all and actually create that stress that we are working so diligently to get rid of.


Because sugar is freaking addictive.

 

Well, for me knowing why really helped.  Other steps include the obvious.  

  • Don’t keep it in your house.

But also.

  • Fill up on healthy fats like avocado and coconut oil.
  • Don’t try to be fancy, especially while you’re adjusting.  Eat the same 2 or 3 dishes for each meal.  Have the same snacks everyday.
  • Try EFT to help stimmey the “give me, give me, give me” response to cookies.

 

Also consider getting a blood glucose meter to really determine that amount of carbs you should be having, and which carbs your body processes well….

 

  • The suggested by functional medicine doctors level you want your fasting blood sugar (when you wake in the morning) to be is between 75-85.  Then when you eat something with glucose in it, your blood sugar levels will go up right away and then if your body is doing it’s job well, should start dropping in 10-20 minutes.  However, if you eat something and test 30-60 minutes later and the levels still up, especially if it’s still up over 25 points thats a sign that your body is not processing that food well. It’s also a sign of insulin resistance.  

 

86 millions Americans are Insulin resistant.  It’s drastically affecting your energy and leading to major health challenges down the road.
Ah, but these 3 tips, while HUGE, are just beginning.  Download The FREE Energizing Your Body & Empowering Your Mind PDF for over 30 tips and tools to boost your energy –  more stress busting techniques, mindset mastery tools, and help breaking your sugar habits. Plus food ideas!!

 

                       Click here to subscribe

 

Laura Boysen provides Wellness and Vitality Coaching for Women who are sick and tired of being sick and too tired to do (insert countless number of things, ie.; playing with their kids, getting intimate with their partner, meditating before bed, following their dreams). Laura’s mission is to help you learn how to support your innate ability to heal so that you can take back your energy and own your power to create a healthy and incredibly vital life. Schedule a free 45 minute “Get Lasting Energy” coaching session with Laura here.
Exercising for Energy – Stop 8

Exercising for Energy – Stop 8

Exercising for energy

 

Ah, exercise. The little argued value to a healthy life, yet highly argued as to what is optimal exercise. The answer, like food, is it depends on the individual.

 

For most people exercise is about weight loss or maintaining weight. The old calorie in calorie out adage. I’m not of this camp. Diet and proper sleep/circadian rhythms are far more capable of helping you lose weight in my opinion. You can’t exercise your way out of a bad diet.

 

However exercise is important to a healthy lifestyle. I believe exercises from just general moving to intense workouts have a place in your life.

 

Light exercises like walking and slow paced activities are awesome because they are often communal or put you out in nature, which is good for the spirit. Getting outside gets you sunlight and all of nature’s good woowoo vibes. Activities get you social which is incredible for your health. Light activities reduce stress, and movement in general is good. We are not meant to be sedentary. Sitting after all is the new smoking.

 

Lack of physical activity is linked to:

  • Cardiovascular Disease
  • Cancer
  • Obesity
  • Diabetes
  • Osteoporsis
  • Sarcopenia
  • Sleep Issues
  • Brain Health
  • Emotional Health

 

Further, I have no proof of this but I once heard a theory that I loved that activities like walking can help you lose weight because it signals to your brain that you want to be active so your body helps you to be active by shedding weight. Sort of an epigenetic thing. (and that wasn’t even a scientific theory with studies, though I think it may have been a doctor blogger’s theory, but isn’t it a good one)

 

Types of exercise/movement I like:

 

Sports – I love for the social aspect of them. Surrounding yourself with friends is about the best thing you can do for your health in my opinion. They also can be high intensity, and some even sort of interval training (like soccer or basketball where the running comes in spurts) which I will go on to explain why I love.

 

Yoga – I’m not going to even go into, because the Internet is full of reasons as to why yoga is awesome, and I couldn’t agree more. I will say though that I especially love yoga because it is quality exercise that is good for almost anybody. Like I said, everyone’s optimal exercise routine is different, but yoga pretty much fits into everyone’s. It can be a great stress reducer too if you can find one a type/time/place you enjoy.

 

HIIT – High Intensity Interval Training – This is a very popular type of workout these days. For good reason. HIIT training increases VO2 (oxygen uptake), supports heart rate variability and strength, improves blood glucose control and increasing intensity (especially muscular) releases a interleuken-6 an anti-inflammatory.

 

These are all great things. It’s also the quickest way to get a full body workout that is good for your heart, energy, and whole body. Buuuuut it’s not the right type of exercise for everyone, so it’s definitely a good idea to get a doctor’s opinion before starting this training. For instance someone with late stage adrenal fatigue (low cortisol and energy) may not want to be doing HIIT routines because it can often be a high stress exercise.

 

The Vibe – Kind of sort of an exercise. Whole body vibration plates are incredible, because they support the lymphs and detoxification. Further it supports the immune system, increases muscle strengths and bone density and stimulates brain function. And like yoga, can fit into almost anyone’s routine. You can also do exercises on The Vibe to increase difficulty/intensity/effectiveness depending on the exercise.

 

And that’s just the tip of the exercise iceberg. There are so many programs and routines out there.

 

Change it up. Keep it interesting. Have fun. And most importantly take time to recover. But if you’re looking to get the most bang for your time HIIT routines, Body by Science super slow workouts, or the new up and coming if you can find it in your hood ARX machine seem to be where it’s at.

 

Popular exercises I have some problems with:

 

Static exercises like running for 45 min at a target heart rate and endurance training like this are actually kind of bad for your heart in the long run because they can lower heart rate variability, and heart rate variability is really important to long term heart health.  

 

Crossfit – crossfit is doing skill-based exercises (such as snatches) to fatigue, but because you do it to fatigue there is a tendency to lose form as you fatigue and risk injury.

 

I’m not saying don’t do these types of exercise, especially if you like them and they motivate you to work out.  Just be wary of the risks, and try change it up as much as your motivation allows for.

 

The Energy Takeaway

 

Exercise improves oxygenation to the blood and blood flow, which increases energy. It’s also a great chronic stress reducer, which just improves all of life.

 

Check out my free webinar: The 5 Keys to Optimal Energy for my biggest and best tips to shortcut getting back and sustaining optimal energy.

 

The Short of It:

 

BACK TO INTRO

 

Laura Boysen provides Wellness and Vitality Coaching for Women who are sick and tired of being sick and too tired to do (insert countless number of things, ie.; playing with their kids, getting intimate with their partner, meditating before bed, following their dreams). Laura’s mission is to help you learn how to support your innate ability to heal so that you can take back your energy and own your power to create a healthy and incredibly vital life. Schedule a free 45 minute “Get Lasting Energy” coaching session with Laura here.

 

DISCLOSURE

I am not capable of diagnosing or treating diseases. Nor is that my intention. These statements have not been FDA approved.  I’m a girl that has been studying holistic wellness for over 10 years, working on my own health, and feel compelled to share the information I have learned, that I believe in, and that has changed my vitality, performance, resilience, and health for the better. I of course can not guarantee its accuracy, though most has supporting scientific studies, it is always important to note that scientific studies are fallible and some are completed much more stringently than others. Again I’m only sharing information that I believe has improved my life.  Further this article contains affiliate links (TOS) and I truly appreciate your support.

 

Hacking Happiness – Stop 6

Hacking Happiness – Stop 6

cultivating happiness

 

The degree to which people experience positive emotions in their lives can predict whether or not they will be languishing or flourishing. (1)

 

Ah, the illusive happiness.  We all want it, and many of us struggle to get it or maintain it when we do.  We say we’re happy, but then think “but I could be happier.” So maybe it’s really the happier that is illusive.  That grass is always greener on the other side idea.

 

I recently heard a great version of that quote though.

 

hacking happiness

 

When you water your patch of happiness it grows. Being happy is as good for your health and longevity as giving up smoking is.  Not only are you less stressed when you are happy, your immune system is also healthier and more robust.

 

When happy, you: (2,3)

  • Are more productive
  • Have WAY more creativity, like 300% more creative  
  • Create a higher sense of well-being
  • Increase life satisfaction
  • Increase physical health
  • Have greater resilience to stress
  • Have better social connection to others
  • And people even have longer lives.  

 

Research even shows that positive emotional experiences cause these various outcomes rather than just being a consequence of them, which is very very cool. (3)

 

This is how I look at it.  When you are happy you aren’t stressed.  When you aren’t stressed you are allowing your body to enter or remain in healthy or healing mode.  Not to say you can’t be stressed and happy, but in that case you are probably in a good stress mode, one that is temporary.  

 

There are many definitions for happiness out there, but it boils down to having more positive than negative thoughts and emotions, and a sense of life satisfaction.

 

Now this doesn’t mean if you experience a lot of negative feelings that you can’t or won’t be happy.  Negative feelings can be quite healthy.  Good or bad feelings/emotions, it really is about how we deal with them.  And dealing with them in a healthy way involves opening up to and working skillfully with the full range of your emotional spectrum.  The best way to do this that I know of is to practice mindfulness and presence which I discuss much more of in the stress section as well as the hot tip I give away in my free webinar: The 5 Keys To Optimal Energy.

 

So how do we let positive emotions light our way and water our little patch of happiness?

 

Cultivating Happiness:

  • Gratitude
  • Cultivate optimism
  • Avoiding overthinking and comparative thinking
  • Practice kindness
  • Build and nurture relationships – happy people have stable relationships
  • Develop coping strategies and increase resilience
  • Practice Forgiveness
  • Increase Flow
  • Savor pleasures in life
  • Commit to your goal
  • Be curious and try new things – take risk (4)

 

I want to expand on the two I personally believe are the most important for cultivating happiness.

                                    

Building social circles

 

Neuroscientist Matthew Lieberman explains how society not understanding the real, literal value of social is our kryptonite.  Being social makes us happier, healthier, smarter,and more productive.  (5)

 

And I couldn’t agree more with Lieberman.  Understanding the power of being social and using it, is a super power.  

 

The following is an excerpt from book I Can. I Am. I Have about related to why relationships and being social is so good for your health and happiness.

 

There have been many scientific studies done that show the importance of relationships. So many that I don’t think it’s a stretch to say that building and maintaining quality relationships may be the most important factor in living a long and healthy life.

Kelly McGonigal [health psychologist] talks about how stress [in her TED talk] makes you social, because the hormone oxytocin is released as part of the stress response, motivating you to seek support. Oxytocin is the hormone released when you hug someone. It’s good for you. It’s an anti-inflammatory. It encourages you to release your stress through relationships. People are nourished by other people.[i]

A recent study by Brigham Young University psychology researchers found that loneliness and isolation boost chances of death by 29%.[ii] It is comparable to obesity. Another study found that the effects of loneliness might be even worse in older people. During a six-year period, isolated people who are 50 and over had twice the mortality rate of their peers who enjoyed more active social and family lives, according to a 2012 paper published in The Journal of Psychology: Interdisciplinary and Applied.[iii]

I also was recently reading about a study of an old community of Italian immigrants in Roseto, PA in the 1960’s. This community was very close-knit and looked after one another. The type of place where doors were always open and you spent evenings socializing, drinking, and playing cards together. Researchers were drawn to Roseto because the community statistics seemed to defy medical logic. Residents seemed almost immune to the most common causes of death, even though they lead lives that would typically be linked to early death such as drinking, smoking, eating lots of pasta, and doing hard labor jobs.

Researchers believed that it was the community and its strong social nature that led to the health statistics. They shared a life, a community, a work ethic, a goal of a better life for their children. Three generations of family would live together and elderly would be elevated socially, instead of diminished. Social clubs and church activities would bring out the whole community. As the community advanced with the times and kids went off to school and stayed away, and everyone turned to their computers and TV’s, it wasn’t shocking to find that their stellar statistics of health began to fall into normal ranges.[iv]

If you think about it, it makes a ton of sense. When you are with friends and family you are releasing stress. You can talk about your problems and get feedback. If you don’t want to talk about your problems, but are still actively engaged, you are living in the moment. Some of the time you might be doing physical activity, another one of the excellent ways to release stress. You are also likely to be feeling loved and giving love, which will release oxytocin, another powerful stress reducer.

Some of you might be seeing this as bad news, because you are lonely, and struggle with social connection. All hope is not lost. A couple of loyal friends can actually be better than many less engaged friends. Meetups.com is a great way to meet new friends that share your interest. There are a surprising number of book clubs still taking place. Church or spiritual groups are fantastic places to find support, friendship, and people to help. Don’t just seek to find people to support you, but also to find people you can support. You can also start online. Perhaps start a pen pal relationship. Expressing yourself through writing is a fantastic stress reducer and relationship builder. Groups on Facebook are numerous, and while not as ideal as in person interactions, they are a great outlet for support if you find the right group, and a great start. For instance, as a solo entrepreneur I belong to a couple of groups of other entrepreneurs that offer me much more support than I could ever get from my family and friends revolving around my business, simply because they are also immersed in the world and know a lot more about it than my friends do. I’m so grateful to have them. One group even led to an in person mastermind meet-up with others who live close to me.

 

When you are being social, and have a strong social life you have a lot of opportunities to cultivate happiness.  Not only are you reducing stress by talking it out, or laughing, or simply being in the moment with friends you have more opportunity to; express gratitude and kindness, practice forgiveness, get help developing coping strategies, try new things, and savor pleasures in life.  These are all things that have been shown to water and grow your patch of happiness.

 

This doesn’t mean you need to have a ton of friends, or even the more friends the better.  Even one or two really good friend you can talk to often will provide strong happiness boosting benefits.

 

The second tip for cultivating happiness that I believe is uber important is to:

 

Practice kindness – but in particular choose love and practice kindness for yourself

 

To me kindness is about love and forgiveness as well giving and receiving.  You know how they say money doesn’t buy happiness, especially once you’ve reached a level of income to provide you with comfort in meeting all of life’s basic needs.  Well this is often followed up with, but money actually can make you happier IF you are spending that money on others.  When you are giving.  Now of course giving doesn’t just mean giving something of monetary value.  Kindness is a form of giving.

 

It’s pretty easy to see how practicing kindness to others can boost your happiness levels.  Just thinking about people being kind to each other is making me smile right now.  It can be the greatest gift you give someone in their day, and in doing so you will also feel better, instantly happier because you helped someone else to be happier.

 

For many however it is a lot easier to be kind to others then it is to be kind to themselves.  It’s so easy and common to barrage yourself with harsh words and thoughts, or beat yourself up for failures, mistakes or not being where you want to be.  Also, for many, like myself, it is far harder to forgive yourself then it is to forgive others.  

 

I believe when you practice kindness for yourself you are not only cultivating happiness but love for yourself as well.  And in doing so, I you will be able to forgive others and yourself more easily.  

 

Forgiveness is the ultimate kindness that can be given.  

 

Not only for someone that may desperately want the forgiveness but every single time forgiving is an act of kindness to yourself, knowing that by forgiving you can let go, move on, and create space for love and happiness to grow.  (with the caveat that you shouldn’t forgive too quickly, not without first grieving, or feeling/expressing the emotions that came along with what needs forgiveness)

cultivating happiness

 

A fantastic way to practice kindness it do practice a meditation called:

 

Loving kindness meditation

 

Loving kindness meditation, sometimes known as metta meditation, is meant to cultivate and learn to self-generate loving emotions and direct them to yourself, others, and eventually everyone, everywhere.  It is a meditation practice taught by buddhist to develop the habit of selfless love.  Practicing it consistently has many benefits: (6,7)

 

  • More socially connected
  • Improvement of self-reported health symptoms
  • Increases positive emotions
  • Increases vagal tone
  • Decreases migraines, chronic pain, and PTSD
  • Increases empathy and compassion
  • May increase telomere length (a marker of aging)
  • Decreases biases towards others
  • Decreases self-criticism

 

During a loving kindness meditation you use visualization, reflecting, or auditory (mantras/phrases) to evoke feeling of love and kindness.  Phrases such as:

 

May I be filled with lovingkindness.

May I/he/she/all be safe from inner and outer dangers.

May I/he/she/all be well in body and mind.

May I/he/she/all be at ease and happy.

May I/he/she/all be free from inner and outer harm and danger. May I be safe and protected.

May I/he/she/all be free of mental suffering or distress.

May I/he/she/all be happy.

May I/he/she/all be free of physical pain and suffering.

May I/he/she/all be healthy and strong.

May I/he/she/all be able to live in this world happily, peacefully, joyfully, with ease.

 

These feelings are directed first to yourself, than to others.  Some meditations go through next a respected, beloved person such a teacher, then a dear friend or family (someone who you have no internal conflicts about such niece or nephew), then to a neutral person (someone like you see occasionally like the barista at your coffee shop), then to someone you have negative feelings for, and some meditations take it all the way out to everyone in world.  

 

And in practicing love for yourself in this way I believe you will be attending more to some of the other things on the list, such as forgiveness, gratitude, resilience, and optimism.

 

These sites have some good written versions of the loving kindness meditation.  

 

Contemplative Mind

Metta Institute

Jack Kornfield

 

Get a free audio version of a loving kindness meditation along with some other powerful mindful meditations you’ll learn about in the Stress chapter of the roadmap by joining the Life Upgrade community HERE.

 

The Energy Takeaway:

 

Water your patch of grass with happiness.  More happiness = less stress, more flow, more presence = more energy.

 

Check out my free webinar:  The 5 Keys to Optimal Energy for my biggest and best tips to shortcut getting back and sustaining optimal energy.

 

The Short of It:  

 

 

BACK TO INTRO   –  GO TO STOP 7

 

Laura Boysen provides Wellness and Vitality Coaching for Women who are sick and tired of being sick and too tired to do (insert countless number of things, ie.; playing with their kids, getting intimate with their partner, meditating before bed, following their dreams). Laura’s mission is to help you learn how to support your innate ability to heal so that you can take back your energy and own your power to create a healthy and incredibly vital life. Schedule a free 45 minute “Get Lasting Energy” coaching session with Laura here.

 

DISCLOSURE

I am not capable of diagnosing or treating diseases. Nor is that my intention. These statements have not been FDA approved.  I’m a girl that has been studying holistic wellness for over 10 years, working on my own health, and feel compelled to share the information I have learned, that I believe in, and that has changed my vitality, performance, resilience, and health for the better. I of course can not guarantee its accuracy, though most has supporting scientific studies, it is always important to note that scientific studies are fallible and some are completed much more stringently than others. Again I’m only sharing information that I believe has improved my life.  Further this article contains affiliate links (TOS) and I truly appreciate your support.

 

The Inner Side of Healing – Stop 5

The Inner Side of Healing – Stop 5

Inner healing

 

When it comes to doing inner healing work, there is a lot we can talk about,  but in today’s case, I am referring to 2 things.

 

  1. The extraordinary power of belief

 

This is often referred to as the Placebo Effect, though it doesn’t actually require a placebo to work.  Simply truly believing will work just as well.

 

The idea of the placebo effect is that in most clinical trials a placebo is given to one group and the other group is given the real medicine.  The placebo effect occurs when a placebo given patient heals just as well or better than the real medicine group even though they received an inert pill.  Yet they still got better because they believed they would.  They believed they were receiving the real treatment and that the treatment would help, and then they got better.

 

This has been documented countless times over the years, and not just with pills but with all sorts of treatments and procedures.

 

There is actually emerging science as to why the placebo effect works, and if you are interested I encourage you to check out my book – I Can. I Am. End of Story.  Or the works of Gregg Braden, Bruce Lipton, or Lynne McTaggert.  They delve into the quantum theory, epigenetics (how your environment, including your thoughts, control your genes) and the science behind the placebo effect, and in my book I try to take all I’ve learned from them and others and make it nice and short and clear.

 

Regardless of why it works, there is true power in believing something to be so.  And for some of us, it really is pretty simple. For others, like me, believing isn’t so cut and dry.  Because for the placebo to work, you really have to believe without a shred of doubt.  

inner side of healing

 

So how do we believe? Read on.

 

  1. Ridding yourself of all those nasty little limiting beliefs and past traumas you are holding on to.

 

What it all really comes down to is that your environment controls your genes and your cellular health.  You may have heard the term biohacking before.  Biohacking is all about this exactly.  Changing your environment in and around you so that you have control of your biology.  This entire roadmap is about doing just that.  About what needs to be changed in your environment and why.  Your thoughts and beliefs are an environment.  They are a powerful environment that can be working with and for you, or it can be working against you.  

 

It’s more than just about optimistic thinking and happiness (which is important and part of the roadmap).  It’s also more than power of belief.  All too often we have all these hidden and limiting beliefs.  Limiting beliefs that conflict with and keep us from truly believing what we want to and need to believe.  

 

Not only can limiting beliefs keep you from believing in healing, they can be the cause of your disease all together.

 

For example the all too common limiting belief – “I am not good enough” can come from anywhere, from a couple flippant remarks by your parent or teacher as a child, from getting picked on, to a couple friends not showing up to your birthday.  

 

But once that belief settles in, it starts to limit you.  It keeps you from asking cute boys out on dates for fear of rejection.  “I’m not (blank) enough, why would he say yes”.  It can keep you from taking risks, applying to jobs, building strong relationships, standing up for yourself, keep you stuck in a bad relationship, all sorts of things.

 

These limiting beliefs we all have, can also provide a lot of negative feelings and associated emotional and psychological stress that can often manifest in diseases. 

 

You can be doing all the right things, but if you are holding onto a limiting belief especially one keeping you in a bad relationship or job or unhappy place, or you have a past trauma that is stifling you, there is a very real possibility you will not heal.  

 

Examples of limiting beliefs:

 

  • I’m not X enough (pretty, smart, cool, confident, strong, good, etc.)
  • I can’t trust people because I’ve been betrayed before
  • Money is hard to obtain
  • I’m not lovable
  • I can’t pursue my dreams because I don’t know what I’ll do if I fail
  • I have to do everything on my own, because people aren’t helpful (or I don’t want to be needy)
  • I’m not worthy
  • I’m helpless
  • Many fears tend to be tied to limiting beliefs, caused from them or at the root of them. Fears of judgement, rejection, failure, etc.
  • I can’t change

 

The inner side of healing can be difficult, emotional, and a ton of work, and is something that never really ends.  Though once you start doing it, you’ll see how amazing it is, and you’ll want to make it a part of your life.  It gets easier.   Once you really get through the most difficult stuff you’re holding onto, it get much easier.  And fortunately there are some powerful tools out there for getting your inner healing and believing on.

limiting beliefs

 

How to Get Rid of Limiting Beliefs and Believe

 

The first and foremost being:

 

Presence and awareness:

 

There is an incredible power in being present to the moment.  When you are in the present moment you are attuned to your current being.  This builds awareness.  The more aware and observant you can be of yourself in the present moment the more you will notice when your limiting beliefs pop up.  Because it’s a lot easier to get rid of limiting beliefs when you are aware of them.  Sometimes that’s all it takes.  Noticing them, and deciding you don’t need it anymore.

 

Being present and building your inner awareness helps you get to know yourself.

 

Mindful meditation is a great way to begin practicing presence.  You can download some free meditations I recorded for you HERE.  

 

Getting and staying present gets easier and easier with practice.

 

Exercise for releasing limiting beliefs

 

Once you’ve identified a limiting belief, you can begin the work to get rid of it.

 

Work with one belief at a time.  Start with the big ones, and by big ones I mean the ones having the most impact on your current life.  For me it was very much the common – I’m not good enough belief.  Write it down.

Then write down all the things you can think of that may have caused this belief to manifest.  It’s a good idea to do a short meditation and really get present with yourself before starting this.  Think all the way back to your childhood.

Now having acknowledged all these reason, express gratitude for them.  Express gratitude for the belief.  Expressing true gratitude helps release the negative emotion attached to this list, making them easier to release from your body and mind. Thank them for what they have done for you or they believe they have done for you, and then write down all the reasons these reasons the the belief is wrong.  

At this point I like to destroy the paper by burning it (take all the proper safety measures if you choose to do this as well)

Finally write down your new belief that you are replacing the old limiting belief with.  And practice it.

 

Practice:

 

For a long time most scientist, researchers, and doctors believed that at a certain age the brain stops growing and changing.  Many still do believe this.  But it turns out that is pretty much BS and the truth has recently emerged.  Our brains ALWAYS have the ability to change and rewire.   This concept is called brain plasticity, and it’s freaking cool.

 

Essentially it means you can teach an old dog new tricks, so teach on. It also has a profound impact on healing as well.  In this youtube clip, Dr. Norman Doidge, discusses how the concept of brain plasticity and “talking to the brain in its own language” has helped autistic kids have great improvements, and how it has helped patients with parkinsons, and many other brain health patients.

 

Practice and repetition is how the average person rewires their brain.  That’s why you want to practice the right way.  The more you fire the new/different neurons together, eventually that pathway will become dominant.

 

The more you practice mindfulness, the sooner it will become second nature, and you’ll be living a more present life. The more you say your affirmations and feel your affirmations the sooner you’ll start to truly believe them.

 

This isn’t really a new concept.  But for some it can be a needed shift.  This idea that you never are too old to master something new, you can get smarter, you can change things you don’t like about yourself, you can make beneficial changes to your brain.

 

So I invite you to practice believing. Practice the beliefs you want to replace your limiting beliefs with. Practice life as if you have no limiting beliefs.  Practice the shit out of it.

 

Create rituals that you do daily, weekly, monthly, etc. that are about your own personal development.  – Journaling, meditating, affirmations, praying, walking, power gab sessions with your bestfriend about inner healing in particular, etc.

 

Intention:

 

I look at intention as the precursor to belief.  This is an excerpt from my book about Lynne McTaggert’s Intention Experiment, showing the power of intention.  

 

Dr. William A. Tiller, a material science engineer at Stanford University, had scientifically controlled experiments in which he tested intention. He tested the power of the mind through intention to change physical matter. One of his first experiments was to test whether or not intention could change the pH level of water by a full degree. Not just half a degree or less than half a degree, which could be chalked up to chance. He wanted a noticeable, at least one degree, difference in the pH of water. (1)  How they did this was by imprinting devices with intention and then sending those devices to a laboratory 2,000 miles away where it was placed next to water and then turned on. When the device was turned on in the vicinity of the jar of water, the pH level decreased or increased according to the intention that was directed at it as much as one and a half full units.

Lynne McTaggart and The Intention Experiment are expanding on this. They’ve done some really, really cool things as well. They started out doing scientific controlled blind experiments across thousands of miles, some across the ocean, to see if, not only in presence but at a distance, intention can change physical activity. They took a set of leaves and had a group of people, across thousands of miles, set an intention to have one of those leaves glow. It worked. The scientists working with Lynne, who didn’t know which leaf was intended to glow, confirmed that in fact one leaf was glowing. You could see it in pictures, compared to other ones. How cool is that? It’s through intention of thousands of miles away that a leaf was made to glow. They were also able to do the same sort of experiments making plants grow faster. They had several groups of people in several different parts of the country, each working with a different set of plants thousands of miles away. The one plant that they had intended to grow faster, grew faster. (2)

What one of the really interesting, but not surprising, findings was that they did have one group, it was a group of all trained healers and experienced intenders, who were able to make their plant grow even higher, even faster, than the other groups that weren’t as trained and experienced. That is really cool because that means that you can cultivate your power, you can cultivate and improve your ability to intend and to turn that into actual physical results. (3)

 

How do you cultivate your capability to intend and see results?  You practice.   Practice setting intentions, believing they will occur, and see what happens.  If it doesn’t work.  Don’t get down on yourself.  Just try again.

 

My best tip from the science behind the placebo effect is to truly believe you have to feel it.  It’s not the thought that’s powerful, it’s the feeling associated with it.  The feeling of belief.  The feelings associated with visualizing your intention as complete.  Seeing it, tasting it, smelling it, hearing it complete.   Practice getting into the emotions and really feeling your intention manifesting.  

 

One of my favorite books – E Cubed by Pam Grout, as a ton of fun intention setting experiments in it.

 

Talk to yourself

 

Seriously, you’ll be amazed by what you hear in return.

 

Not too too long ago I had started to develop an anxiety disorder.  I experienced my first panic attack, and if you’ve ever had one you know how terrifying they are.  You feel an absolute lack of control over your body, and not in a good way.  They pop up out of nowhere, and can lead to you being terrified of possible triggers you associate with the panic attack.

 

To be honest, I thought it was a one time thing.  How could I in all my new agey power and self-confidence develop a panic disorder.  Was I under that much stress that I was denying?

 

So I began to see a therapist.  I was interested in getting EMDR therapy which I had recently learned about as a way to get rid of limiting beliefs.  While my therapist did do that therapy it wasn’t her primary go to.  She started explaining to me Internal Family Systems.

 

The IFS Model, views a person as containing an ecology of relatively discrete minds, each of which has valuable qualities and each of which is designed to — and wants to — play a valuable role within. These parts are forced out of their valuable roles, however, by life experiences that can reorganize the system in unhealthy ways. A good analogy is an alcoholic family in which the children are forced into protective and stereotypic roles by the extreme dynamics of their family. While one finds similar sibling roles across alcoholic families (e.g., the scapegoat, mascot, lost child), one does not conclude that those roles represent the essence of those children. Instead, each child is unique and, once released from his or her role by intervention, can find interests and talents separate from the demands of the chaotic family. The same process seems to hold true for internal families — parts are forced into extreme roles by external circumstances and, once it seems safe, they gladly transform into valuable family members. (1)

 

Essentially your internal families are various and often undefined parts of your body, that your therapist can help you uncover.  Then you have conversations with these parts with the idea that you can help that part return to its original healthy role or to release all together.

 

I highly recommend the therapy and seeing a professional to help you with it.  However I think it’s also something you can explore a bit on your own.  Talking to your body from individual cells, to organs, to emotional centers while in meditation.  If you only come from a place of love and only give love I don’t think you will do any harm, and only good (this is obviously a non-professional point of view, see my disclosure).

 

Talk to your parts – we have many parts to us.  We have parts that get angry, get sad, we have parts that hold in anger, we have parts that are shy, embarrassed, jealous.  And they are all there for a reason.  An example would be to protect you.  But from what?  Something you don’t need protection from anymore, most likely anyways, especially when you have stirred your soul and awakened to your truth.

 

Go into a meditative state, notice a part of you that’s feeling down or feels off when you think of a limiting belief or of your disease, etc.  Bring it forth in meditation.  Talk to it.  Let it talk it back.  Have a conversation with your part.  Find out why it’s doing what it’s doing.

 

Talk to your body.  You can talk to figurative parts that represent emotions and beliefs, and you can talk to actual physical parts.  You’re parts are listening.  Your cells are listening.  And they’ll talk back, if you are in the right frame and space to hear them.  

 

Work with them in mediation to find and eliminate limiting beliefs and fears.  Ask them what they need to heal.  Ask the parts that aren’t serving your highest interest to start doing so.  

 

3 tips for the conversation. (2,3)

Real Intent – Understand that your body is made of parts and cells that have a consciousness of their own.  They experience emotion.  Always choose love and gratitude and compassion when it comes to your conversation.

Attunement – Go into your conversation knowing that you and your parts are one. You are working together to build a relationship and to heal.  You are allys.

Spontaneity – allow for changes in the conversation.  Don’t go in with an expectation of results or the conversation that will be had.  Sometimes it goes well, other times – crickets.  Sometimes you don’t hear what you want to hear, and sometimes the parts just don’t get what you’re trying to say.  Try different words and thoughts that elicit different emotions. Just go with it, with love and respect and appreciation.

 

So go on, talk to yourself.

 

I go more into this in my book I Can. I Am. End of Story.

 

Take a leap of faith and trust yourself

 

When it comes down to it, to believe something truly you just have to choose to believe it.  Sometimes you just know it, and sometimes you have to make that choice over and over again until it’s locked in.

 

Making this choice though often requires a taking leap of faith and trusting in yourself and, if you believe it, a higher power.

 

Trust in yourself and your power to create, manifest, heal, intend and make happen.  Trust your awesome Jedi like powers to manifest your intentions.  Trust in your knowledge that you are designed to heal.  (I know I did not go into it, so if you don’t have that knowledge yet check out my book or the works of Gregg Braden, Bruce Lipton, Pam Grout, and many more).  Trust in what you are doing to heal, will heal you.

 

Because the real magic of it all, of you, is that we don’t know how we began, we don’t know the truly profound abilities we have hiding in us waiting to be discovered, science can’t explain it all, at least not yet, and it could be wrong.  We are so intricately complex, and our power is limitless.  How did we get that way? Who really knows, but let’s embrace it.  

The more books you read on the subject the more you awaken, the more it gets ingrained, the more it’s like “well I already knew that”.  And that is a good thing.  Have faith in you knowledge.  You know that health is the true state of your being.  You know that you can heal yourself.  You know that your awareness can change the body, your very cells and genes can change from your beliefs.  You know life is abundant and expanding and limitless.  You know you can fix distorted energy.  You know you are energy, you are pure love, and your body is meant to align to that state, and can easily do so.  You know you are not your ego, and that their is another way to live.  You know the answers to your questions are always given.

Have faith in this knowledge.  Let it sink in, let it stew for awhile.  Hold it in, embrace it, claim it, because it’s your truth.  And yes, you’ll go about your day and forget, but that’s ok, because you can remind yourself.  And the more you remind yourself, and have faith in your knowledge, the more it sticks around, the more the subconscious mind says “ok let’s do it this way.  I like it better this way” and starts to release the old programs and conditioning.

(I Can. I Am. End of Story.)

 

Reaffirm this trust as often as possible.  

 

limiting beliefs

 

 

Further, consider working with a professional or coach (like myself).  From professional therapist doing therapies like EMDR to energy work professionals and hypnotherapist that can help you energetically cut cords are release limitations, to EFT practitioners, there are a lot of them out there that can help with inner healing.  Sometimes it takes that outside professional to help you see beliefs you aren’t finding, or really fully cut out the deep ones.  

 

For more on this check out my book I Can. I Am. End of Story.  An Amazon former #1 best-seller in it’s category.

 

The Energy Takeaway:

 

Doing some inner healing work will have a big impact on your stress levels and confidence.  This will be a strong boost to your mental and emotional energy, which will reflect in your physical energy as well, because it’s all connected.

 

Check out my free webinar:  The 5 Keys to Optimal Energy for my biggest and best tips to shortcut getting back and sustaining optimal energy.

 

The Short of It:

 

 

BACK TO INTROGO TO STOP 6

 

Laura Boysen provides Wellness and Vitality Coaching for Women who are sick and tired of being sick and too tired to do (insert countless number of things, ie.; playing with their kids, getting intimate with their partner, meditating before bed, following their dreams). Laura’s mission is to help you learn how to support your innate ability to heal so that you can take back your energy and own your power to create a healthy and incredibly vital life. Schedule a free 45 minute “Get Lasting Energy” coaching session with Laura here.

 

DISCLOSURE

I am not capable of diagnosing or treating diseases. Nor is that my intention. These statements have not been FDA approved.  I’m a girl that has been studying holistic wellness for over 10 years, working on my own health, and feel compelled to share the information I have learned, that I believe in, and that has changed my vitality, performance, resilience, and health for the better. I of course can not guarantee its accuracy, though most has supporting scientific studies, it is always important to note that scientific studies are fallible and some are completed much more stringently than others. Again I’m only sharing information that I believe has improved my life.  Further this article contains affiliate links (TOS) and I truly appreciate your support.

 

Light, Sleep and Your Circadian Rhythm

Light, Sleep and Your Circadian Rhythm

UV Light Benefits

 

I just want to start this stop by saying, Light is freaking cool.  I’m not going to pretend to know everything there is to know about the full spectrum of light and how it affects our health.  In fact, I think there are very few that understand it to the full extent of what is becoming known by science. But I find it completely cool and fascinating.

 

Here is what I do know. Our bodies have a natural rhythm to them, called circadian rhythms.  These rhythms are important in determining sleeping and feeding patterns and this cycle links to brain wave activity, hormone production, cell regeneration and other biological activities.(1)  In short it’s important to maintaining a healthy sleep pattern and our health in general.

Why Is Sleep So Important?  

 

During our sleep we consolidate memories.  We recover, we heal.  Lack of sleep is a detrimental barrier to health, performance, mood and memory.  It plays a pivotal role in the normal function of the endocrine (including pituitary glands) and immune systems.  Lack of sleep is linked to health problems including obesity, diabetes, heart disease, kidney disease, and depression.  Sleep helps maintain a healthy balance of hormones such as leptin (your hunger hormone) and insulin (your blood sugar hormone that is vital to optimal energy production), which is why a lack of it is linked to obesity and diabetes, and low energy.  A good night’s sleep improves learning and memory, mood, decision making and problem solving.  Not to mention, as a kid, sleep is when you do your most growing, and is thus even more vitally important in the early years. (5)

 

Circadian Rhythms and Our Health

 

So back to circadian rhythms. These rhythms are found in most living things and respond to light/darkness cycles in a being’s environment.  

 

They are controlled by the body’s master clock.  This master clock is located in the hypothalamus, and consists of a large group of nerve cells (about 20,000) in the brain called the suprachiasmatic nucleus, or SCN.  The hypothalamus is located in the brain just above where the optic nerves from the eyes cross. (2)  And that location is important.  

 

Circadian rhythms are produced by the body, but they are affected by signals in the environment, mainly the light and dark cues.

 

98% of sunlight enters the body through the eyes. (3) And with the location of the SCN being just above the optic nerves, is it all that surprising light plays such a huge role in controlling the rhythms.  The SCN relays information about light coming through to the brain.  

 

Truly the number one way to get a consistent good night’s rest is to reset your internal clock.  To do this you have to be wary of light exposure.  

 

Blue light messes with your internal clock and the production of melatonin.  Exposure to bright blue lights in the evening can turn off your melatonin production that is going to help you fall asleep.  Further getting out into the sunlight or the bright lights of your kitchen, etc. first thing in the morning wakes you right up, and actually helps nighttime melatonin production occur sooner. (4)  So we want bright morning light in the morning ideally from the sun.   The melatonin rhythm phase advancement caused by exposure to bright morning light has been effective against insomnia, premenstrual syndrome, and seasonal affective disorder (SAD).   

 

So here’s the hot tip for resetting your internal clock:

  • Eat your breakfast outside whenever possible.  Poor weather isn’t a great excuse.  Really poor weather, well ok.  
  • Even if it’s cloudy or rainy you’ll still get the blue light from the sun coming through.
  • And certainly don’t put on sunglasses during this time.

 

The Woes of Blue Light Especially at Night

 

However at night, we need less light, and specifically less blue light in order to make more melatonin.  Unfortunately all our favorite tech devices (ipads, tvs, cellphones) have blue light coming from their screens.  But not just our tech devices.  CFL light bulbs are heavy on the blue light spectrum.  

 

While natural blue light is good for us especially in the morning and early day, at night time blue light can affect our circadian rhythms.  Further artificial blue light from staring at our screens all day can affect our eye health.  Blue light has a tendency to flicker due to its short wavelengths.  This flickering can cause glare and contribute to eyestrain, headaches, and physical and mental fatigue, and potential retinal damage and macular degeneration. (6)

 

Further there is some evidence that blue light exposure at night is linked to diseases (many similar to the lack of sleep related diseases – coincidence?) Study after study has linked working the night shift and exposure to light at night to several types of cancer (breast, prostate), diabetes, heart disease, and obesity. (7)

 

Even dim light can interfere with a person’s circadian rhythm and melatonin secretion. A mere eight lux—a level of brightness exceeded by most table lamps and about twice that of a night light—has an effect, notes Stephen Lockley, a Harvard sleep researcher. Light at night is part of the reason so many people don’t get enough sleep, says Lockley, and researchers have linked short sleep to increased risk for depression, as well as diabetes and cardiovascular problems. (7)

 

So what can we do to avoid blue light exposure at night?  Specifically at least an hour before bed, but ideally as soon as the sun sets, so yes much longer in the winter when you make more melatonin and you begin to make it earlier.  

 

Remember 98% of light enters the body through the eyes.  So you can get nifty blue blocking glasses like these?

uv light benefits

 

Don’t I look nifty.  Truth is, there are much more fashionable ones, but these are cheap and do the job.  And honestly from the day I started wearing them at night, my body knew what was up.  I’ve gotten sleepier and fell asleep much more easily.

 

Further, you can get apps like f.lux, it’s free, to automatically turn down the blue light on your computer.  Though to be completely honest I don’t love flu.x.  I think it could do a better job of giving you control over when your light switches, though it’s recent update has improved it greatly.  Mac computers have an app called candlelight that I think does a better job at getting all the bluelight out, but flu.x is great for “forget it and set it”, and I generally put on the glasses on top of that.  

 

But remember light also comes through your skin, so if you really want to get hardcore about it, which I suggest you do, change out your light bulbs and/or where full coverage clothing in your house at night.  Lowbluelights.com is great for all your orange and amber lighting needs.  I’m a big fan of amber night lights.  Incandescent, while being phased out (so harder to find), is much better in terms of low blue light than CFLs or LEDs.  Halogen lights are also a decent option.  

 

The best sleep hack I know is to block all light in your room at night.  Get blackout curtains.  Remove your clock.  You don’t need it.  Turn your phone on airplane mode and use an app like Sleep Cycle as your alarm, which wakes you up when you are at the top of your sleep cycle.

 

Infrared and UV light

 

I’ve become a bit of a light nerd.  Light is so freaking cool, and as it turns out, it has quite the impact on our health.  And if you think about it, it’s not much of a shocker.  The sun is what gives us life.  The Earth being the perfect distance from the sun allowed life to not only exist, but flourish on this planet, so why wouldn’t it have a big impact on our biology.
Electromagnetic spectrum

via Wikimedia Commons

 

Infrared

Going back to the electromagnetic spectrum, we just talked about how the visible light spectrum plays a big part in our circadian rhythm, in particular blue light, but really the full spectrum, which is why actual sunlight is best for resetting your circadian rhythm (and why those with seasonal affective disorder use full spectrum lighting to help battle it).  But now I want to talk about UV light benefits, and how Infrared (IR) and Ultraviolet (UV) light play their part.

 

Infrared is becoming well known in healing circles as a powerful tool for health.  There are handheld tools like Infrared lasers for pinpointing spots, and there are also infrared saunas to soak your whole body in IR light.  There is even this really cool company called HigherDOSE that is trying to bring Infrared lighting to all hot yoga studios as there heating source, because IR light emits heat.  If you live in a big city you can probably find a yoga studio that has it already, and they are doing it because they know what IR lighting can do for the body.  You can even make your own homemade IR saunas and tools, though I don’t have the expertise to share how to do that, it is definitely available on the Internet.  Then there is of course the sun as the easiest and most powerful light source that emits plenty of and the complete range of IR light.

 

Infrared lighting exists in a broad spectrum, ranging from near IR to far IR.  Both are beneficial, though far IR is more commonly found in saunas and current healing tools, however, if you can find a full IR spectrum sauna, that is where it is at.

 

Benefits of IR include: (8)

Far Infrared:

  • detoxification
  • lowered blood pressure
  • relaxation

Mid Infrared:

  • improved circulation
  • weight loss
  • pain relief

Near infrared:

  • cell health/immunity
  • wound healing
  • anti-aging
  • oxygenation of tissues

 

Infrared laser therapy helps: (9)

  • Reduce pain
  • Reduce inflammation
  • Enhance tissue healing
    • Including muscles, ligaments or even bones

 

Sunlight/Ultraviolet

So what about UV light?  It’s bad, right?  Well too much, yes, it’s probably not great.  Burning out in the sun is not a good thing, never will be.  However, a little bit goes a long way and that little bit is vital.  

 

We have this cultural fear of UV light.  Sunscreen, sunscreen, sunscreen.  Well for starters have you ever looked at the ingredients in commercial sunscreen.  Gross. Talk about toxic and unhealthy. But more than the fact that commercial sunscreens tend towards unhealthy levels of toxins, how about the fact that getting some sunlight, just a bit, everyday is ideal and healthy.  Sunlight, the full spectrum, including UVA and UVB.  

 

Sunlight is the most natural way to get vitamin D.  Your body produces vitamin D in response to UVB, and with humans spending 93% of their time indoors (10)  coupled with the fact that UVB is varies greatly according to certain times of day, certain times of year and latitude, it is easy to see why deficiency is extremely common.  So getting out in the middle of the day without sunscreen for even just 5 minutes (more depending on your skin color and sensitivity) can do you a world of good.

 

Vitamin D is important, and helps the body function in (11)

  • Immune system, which helps you to fight infection
  • Muscle function
  • Cardiovascular function, for a healthy heart and circulation
  • Respiratory system –for healthy lungs and airways
  • Brain development
  • Anti-cancer effects

There is compelling evidence that low vitamin D levels lead to increased risk of developing rickets, osteoporosis and osteomaloma, 16 cancers (including cancers of breast, ovary, prostate and non-Hodgkin’s lymphoma), and other chronic diseases such as psoriasis, diabetes mellitus, hypertension, heart disease, myopathy, multiple sclerosis, schizophrenia, hyperparathyroidism and susceptibility to tuberculosis. (12)

 

If you check out the Vitamin D council you can see how vitamin D can play a roll in healing or preventing a huge range of health problems from tooth decay to multiple sclerosis.

 

UV Light Benefits Beyond Vitamin D

And if you delve into this further, you can see there is some evidence as to why getting some UV light (again not advocating you go out and burn without sunscreen while tanning at the beach) is important beyond the benefits of creating vitamin D (in case you were thinking I’ll just take the vitamin supplement some more):

A study in New York found that summer sun exposure but not vitamin D levels was associated with increased grey matter volume and whole brain volume. (13)

 

It has long been known that the risk of MS increases at higher latitudes. From the relation with latitude, it appears that low solar UVB doses during winter are an important risk factor. (14)

 

There was just a study published in 2014, done in Sweden, that tested 30,000 women over 20 years, and it correlated their amount of sun exposure to all caused mortality, which means that anything that they died from. They were twice as likely to die from anything when they got less sun exposure. (15)

 

Direct immune suppression. Exposure to both UVA and UVB radiation can have direct immunosuppressive effects through upregulation of cytokines (TNF-α and IL-10) and increased activity of T regulatory cells that remove self-reactive T cells. These mechanisms may help prevent autoimmune diseases. (16)

 

Treating skin diseases, such as psoriasis, vitiligo, atopic dermatitis, and scleroderma. UV radiation also enhances skin barrier functions (17)

 

Enhancing mood and energy through the release of endorphins (17)

 

Relieving fibromyalgia pain (17)

 

Increasing testosterone levels – yes, many people lack this important hormone, including women.  A quite old study, 1939 found that getting UV radiation on your chest increases testosterone 120% and it increases 200% when the genitals are exposed. (18)

 

Humans make several important peptide and hormone “photoproducts” when our skin is exposed to the UVB wavelength of sunlight. (19) These:

  • induce relaxation and increases pain tolerance
  • protect against hypertension, vascular inflammation, and oxidative stress
  • promote blood flow and regulates the immune system in response to acute stressors
  • Produce a polypeptide hormone that controls cortisol release by the adrenal glands, thus regulating the immune system and inflammation
  • reduce appetite and increases libido

 

Exposure to the UVA wavelength of sunlight increases the release of nitric oxide from storage. Nitric oxide produces a strong cellular signal that dilates the blood vessels and thus reduces blood pressure. (19)

 

We’re designed to live in light, in particular, sunlight.  Based on heredity and the latitude your ancestors lived at and you live at, we all need different amounts.  But, don’t be scared of it, don’t burn, don’t aim to burn, but get your sunlight.  Tan’s aren’t bad.  Not great for wrinkle developing, but not bad for your health.  People who work indoors are much more likely to get melanoma than people who work outdoors. (15)

 

The vitamin D council explains this well.  I encourage you to read the whole article if you are concerned about melanoma.  It’s not the sun itself that we need to be scared of, but we do need to be cautious how we go about exposing ourselves to it.  

 

According to many studies, the risk of melanoma increases with recreational UV exposure. But melanoma risk does not increase with chronic UV exposure such as from outdoor occupations. People who participate in recreational UV exposure often go in the sun just a few times a year. Their skin has not been prepared for higher UV doses.

However, when the skin is exposed to UV gradually, such as a few minutes longer each day in the spring, the skin develops a protection factor. This protection doubles or quadruples the time of sun exposure without burning.

Some articles with good sun safety tips.

http://lifeupgrademovement.com/1742-2/

https://www.ewg.org/sunscreen/

http://articles.mercola.com/sites/articles/archive/2012/09/29/sun-exposure-vitamin-d-production-benefits.aspx#_edn3

 

The Energy Takeaway:

Light from the sun plays a vital role in normalizing our circadian rhythm.  A normal circadian rhythm not only helps us sleep which helps us with our daily energy, it also helps support a proper HPA axis which is important for normalized cortisol levels that are so very important to energy production.  Further infared and UV light benefits include promoting blood flow and oxygenation, both will help support optimal energy production.

 

Check out my free webinar:  The 5 Keys to Optimal Energy  for my biggest and best tips to shortcut getting back and sustaining optimal energy.

 

The Short of It:

 

 

BACK TO INTRO GO TO STOP 5

Laura Boysen provides Wellness and Vitality Coaching for Women who are sick and tired of being sick and too tired to do (insert countless number of things, ie.; playing with their kids, getting intimate with their partner, meditating before bed, following their dreams). Laura’s mission is to help you learn how to support your innate ability to heal so that you can take back your energy and own your power to create a healthy and incredibly vital life. Schedule a free 45 minute “Get Lasting Energy” coaching session with Laura here.

 

DISCLOSURE

I am not capable of diagnosing or treating diseases. Nor is that my intention. These statements have not been FDA approved.  I’m a girl that has been studying holistic wellness for over 10 years, working on my own health, and feel compelled to share the information I have learned, that I believe in, and that has changed my vitality, performance, resilience, and health for the better. I of course can not guarantee its accuracy, though most has supporting scientific studies, it is always important to note that scientific studies are fallible and some are completed much more stringently than others. Again I’m only sharing information that I believe has improved my life.  Further this article contains affiliate links (TOS) and I truly appreciate your support.