Optimal Health Habits
Optimal Health Habits - Elaboration From Post
Here is more information on each bullet point from my recent Instagram post.
GO TO BED EARLY AND WAKE UP EARLY!
Sleep is the most foundational component of better brain health and better health overall. One poor night of sleep can increase your hunger cues, increase blood pressure, make decisions harder, and much more. When we are sleeping, our brain's glymphatic system is activated, which is our brain's cellular cleaning system.
I use an Oura ring to measure my sleep. I like this because getting high-quality sleep is equally as important as getting enough sleep.
Here are a few of my top sleep tips: Ensure your magnesium levels are optimized. I take BioOptimizers magnesium daily. (use code KAYLAB) to save on all of BiOptimizer products. I love all of them.
Other tips for better sleep are: Keep your room cool (I keep mine at 65 degrees F), use blackout shades or curtains, meditate before bed, use red blue light blocking glasses 2-3 hours before bed, and don't eat too close to bed (stop eating 3 hours before bed), don’t drink alcohol, alcohol is a neurotoxin, and will keep you out of the deeper stages of sleep.
When you wake up earlier, you can get a headstart on the day. I like to use my extra time in the morning for my gratitude journaling, meditation, workouts, red light therapy, and more.
If you hone in on your pre-bed rituals, you will wake up feeling refreshed and ready to crush the day.
If you stay up late binging on Netflix, prepare to have a less productive and happy day or week.
GET SUN INTO THE EYES EACH MORNING
This is a game-changer. One of my favorite Neuroscientists, Andrew Huberman, preaches this daily! Morning sun is excellent for your circadian rhythm or sleep/wake cycle. Getting sun into your eyes each morning lets your body know it is time to wake up, plus you get the benefit of soaking up Vitamin D each morning. It's also helpful for eye health and circadian rhythm. Aim for 10 minutes in the sun daily without a hat or sunglasses.
When there isn’t sun and sometimes in the evening I also use a Red Light Therapy panel. Shop the one I use here and save with the code “Kayla”
SET YOUR MIND BEFORE LEAVING THE HOUSE
Mindset is everything for your mood, productivity, and more. I always say, set your mind before the world sets it for you. If you don't determine your mindset first thing in the morning, you are much more likely to be derailed when you encounter your first issue of the day. So how do I set my mindset? Well, it is the combination of a few things. First, I do hard things in the morning. I work out, I take a cold shower or do CRYO, I make my bed, and I make sure to have small wins in the morning. This in itself perpetuates more wins, these are simple things, but it is all about forward momentum. Having the disciple to do the above will keep you disciplined throughout the day. You will benefit from increased blood flow, boosted dopamine and serotonin, and adrenaline from the workout and cold shower. Next, I reflect on what I am grateful for. We can't be grateful and hateful at the same time, so savoring the thoughts of how blessed we are is an instant mood boost. Then I listen to a great Youtube video or read two pages out of my favorite books. I read the Maxwell Daily Reader and The Daily Stoic. When I watch Youtube, it is typically Jocko Willink. After these morning practices, I am mentally and physically energized and ready to attack the day. Later, I brew some of my favorite organic and lab-tested coffee and maybe even blend into a Bulletproof coffee with some grass-fed butter and MCT oil. (Danger coffee is the brand. Save by using the code KAYLA)
Other ways to energize the brain that I love are Qualia Nootropics. I use their MIND formula often, and if you want to take it a step further, Nootopia custom nootropics are a game-changer.
Shop Qualia Here: https://neurohacker.com/shop?rfsn=5679016.c72c5e1 (Use code KAYLA to save 15%)
Shop Nootopia Here: Nootopia.com/vip
TAKE COLD SHOWERS
I already covered this a bit, but cold showers are great for mental fortitude and for physical and psychological benefits. Cold showers can significantly increase dopamine and serotonin, plus give you a major natural energy boost because of the release of adrenaline. Start with doing 30 seconds of cold at the end of your warm shower and work your way up to five minutes or so. You can take this practice up a notch with a cold tub or Morozko forge.
MEDITATE
Meditation is one of the best things that you can do for your brain and mood. Right away, you will notice an improved mood and focus, but over time meditation can also increase the gray matter in your brain, increase the cortical thickness of the hippocampus (involved in learning and memory), and reduce the size of our fear and stress center (the amygdala).
You can read more on the benefits of mediation in this article that I wrote for BYRDIE: https://www.byrdie.com/meditation-effects-on-the-brain-5196071
To get the most out of my meditations, I use the FocusCalm headband. This is an at-home neurofeedback device. You can learn more and save on the device here.
EAT HEALTHY FATS
Our brain is made up of mostly fat and water. We need healthy fats for our brains to function optimally. I love organic avocado, organic olive oil, grass-fed butter, and ghee.
COMMIT TO ONLY FUELING YOUR BODY AND BRAIN WITH
NUTRITIOUS FOODS (WHOLE FOODS, OPTIMAL PROTEIN INTAKE, ZERO REFINED SUGARS, ZERO PROCESSED FOODS, FRUIT IS OK!)
Our brain only weighs 2-3 pounds but uses about 30% of our calories daily. It is a very energy-hungry organ. So if you want peak cognitive performance, do you think you should eat a Twinkie? I think not. As we know, food is medicine, and we have to choose wisely. Our brain needs adequate protein intake. I like this from grass-fed and finished meats or organ meats and our brain likes healthy fats, so a morning meal for me looks like grass-fed meat, organic eggs, some arugula with EVOO, and some avocado. Cacao is also a superfood for the brain, and so are wild blueberries. I eat plants but not nearly as often as I used to, and when I do, I try to also ensure they are cooked. This is not to say that this is the best option for everyone. In the literature, lots of organic dark leafy greens are great for brain health, but personally, I feel best on a carnivore-Esque diet. This is also not to say that I will continue this dietary choice. At one point, I also tried raw veganism, but that did not work out for me personally at all. I am often experimenting with my diet and testing my blood biomarkers to see what is best for me and my biology. I also consume lots of fruit, from wild blueberries to mangos, organ meats like liver, and organic dates, and I drink a lot of organic coconut water. I will say that I also used to be strict Keto and would rarely indulge in sweets or foods that may "spike my blood sugar" I do still believe that keeping stable blood glucose is important, but now that I have increased my training intensity and frequency, I am now consuming more carbs in the form of fruit. I also consume honey, raw goat's milk Keifer, and super nutrient-dense smoothies or shakes daily. Diet is super personal. I have arrived at my current diet based on testing (VIOME) and paying attention to how I feel. I am also not stuck on identifying with only one diet, and I am open and always reading/learning about new data on specific diets. The hard rules still apply regardless of what diet you are choosing: eat real foods, eliminate processed foods, and keep sugar in check.
WALK TEN TO FIFTEEN THOUSAND STEPS DAILY
Low-level movement is a game-changer. It is equally as important if not more important, than hitting the gym for an intense training session a few times a week. I use the Oura ring to track my steps, and if I am not hitting at least 10K, I go back outside to walk. Take your calls on a walk, have meetings on a walk, and do as many things as you can while walking, and you will hit these numbers easily.
STRENGTH TRAIN THREE TO FIVE TIMES PER WEEK
This is a major passion of mine. Watching and feeling my body change and get stronger makes me super grateful for the ability to move!! Every time I get to the gym, I think of it as a brain booster! Exercise is incredible for the brain, from improving blood flow to boosting BDNF, dopamine, and serotonin. Plus, as we age, we naturally lose muscle mass, so train hard while it is easy, and you will benefit for the rest of your life.
DRINK PLENTY OF WATER (ADD MINERALS IF YOU ARE DRINKING RO WATER)
Again, our brains are mostly fat and water, so consuming enough water is critical. I aim for half my body weight in ounces, so I am about 130, so I aim for 65oz of water. I use an RO water filter because tap water is toxic. I use an AquaTru, but then I re-mineralize the water with Trace Minerals because RO removes everything from the water. Someone just brought up the fact that not everyone carries a water bottle with them everywhere. If you don't have a refillable water bottle that you carry with you, what are you doing?
Shop Aqua Tru Here: https://aquatruwater.com/?oid=2&affid=146&c=cjwm (Use code KBARNES to save)
FOCUS ON YOUR BREATH THROUGHOUT THE DAY. LONG EXHALES RELAX THE SYSTEM.
Paying attention to how we breathe is one of the most underutilized tools that we have. It is free, and it is simple. Use long, deep inhales and even longer exhales to activate your parasympathetic nervous system throughout the day. Especially do this prior to a meal, if we can put our bodies into a parasympathetic state before eating, we will better absorb the nutrients in the meal.
HAVE GREAT SEX WITH A TRUSTED PARTNER
Yes, sex can be a very healthy part of life, but I also think that choosing a partner is equally as important. Sex is an exchange of energy. You are allowing someone to enter your body, so don't just give that blessing away to anyone. Ensure this is with someone that you love and trust. Sex is easy to find, but a proper sexual experience, not so much. Wait for the right person.
The benefits of sex range from better cardiovascular health, boosted brain health, feeling of satisfaction, and much more.
REDUCE TOXINS IN YOUR ENVIRONMENT (SHOWER WATER FILTER, AIR PURIFIER, WATER FILTER, USE PLANTS, REDUCE JUNK LIGHT) TOSS OUT TOXIC CLEANING PRODUCTS AND PERSONAL CARE PRODUCTS.
Keeping our environment as low toxin as possible is important. Some of my top tips are to use air purifiers and keep the air you breathe clean. I use AirDoctor. I also use a shower water filter from Aquabliss and an RO water filtration system from AquaTru. Another way to limit toxin exposure is EMFs. I try and keep smart devices off as often as possible, and I completely unplug all wifi and smart devices at night. I also use two types of EMF blockers. I keep the SYNERGY SCIENCE EMF blocker next to my router and the Somavedic I keep on top of my water purifier because it can also structure water.
DO THE INNER WORK
This can be in many forms, from talk therapy to hypnosis, ketamine or psychedelics, and more, but if you grew up in a traumatic household or you have experienced trauma, it's necessary to heal from that before you can truly achieve optimal health. I have done all of the above. I will have a blog post coming out soon on my recent experience with Elliot Roe, where he took me through a hypnosis experience. I will also have a podcast coming out with Elliot soon.
STRONG SOCIAL CIRCLES
A meta-study covering more than 300,000 participants across all ages reveals that adults get a 50 percent boost in longevity if they have a solid social network.
https://www.scientificamerican.com/article/relationships-boost-survival/
BE GRATEFUL
We touched on this above, but gratitude can boost your mood in the short term and boost overall happiness in the long term. The key to gratitude journaling is not just to check the box of getting it done but to truly feel grateful for what you have. The feeling is where the magic happens.
CREATE JOY
Life is too short not to experience joy! Do things that light you up, take time from your busy day of exercise and work to spend time with loved ones, take a stroll on the beach or in nature, or take a vacation with a group of your closest friends. Life is about memories, don't get too busy to make them.
LIMIT EMFS (UNPLUG ALL WIFI AT NIGHT)
This one we already covered in the low-toxin environment.
Here are the EMF blocking devices that I use.
Synergy Science (Use code Kayla10 to save on the entire store)
Somavedic (also structures water) Use code KAYLA to SAVE.
KEEP LEARNING
Continual learning helps grow new neurons (neurogenesis) plus changes the way our neurons currently communicate (neuroplasticity). As a lifelong learner, reading, studying, and learning, in general, brings immense joy to my life.
REMOVE TOXIC RELATIONSHIPS OR INFLUENCES IN YOUR LIFE
Eliminate anything in your life that brings you mental unrest. Relationships should be beneficial; they should inspire you to be a better person or at least bring happiness in some way. If not, you should take a long hard look at these relationships. If they are bringing negativity for too long, it is time to reevaluate. This goes for online relationships as well. If you are following accounts that make you feel worse about yourself overall, simply unfollow.
GROUND (MAKE CONTACT WITH THE EARTH)
Grounding has many benefits, from lowering blood pressure and improving your HRV to decreasing cortisol. Take your shoes off and walk in the grass or meditate on the beach.
CHECK YOUR BIOMARKERS
In order to "biohack" your health, you have to understand your current health status. That's why I love InsideTracker. Get all of your biomarker data along with a plan to improve your suboptimal markers.
LEARN MORE ABOUT INSDIE TRACKER HERE. Save using code KAYLABARNES