• Detox

    The beginners guide to juicing for detox

    (Read time: 6 min 30 sec) Juicing removes the hard parts of fruits and vegetables so that all that remains is the juice. You’re left with a liquid which is highly concentrated in vitamins, minerals and phytonutrients. Juicing for detox has gained popularity among beginners seeking to cleanse their bodies and jumpstart a healthier lifestyle. By incorporating fresh fruits and vegetables into liquid form, juicing aims to flush out toxins and provide essential nutrients. One of the primary advantages is the convenience of consuming a concentrated dose of vitamins and minerals in an easily digestible form, which can boost energy levels and improve overall well-being. Juicing can be a simple…

  • Holistic health,  Recovery

    A guide to using red light therapy for faster healing

    (Read time:  8 minutes) Red light therapy, also known as low-level laser therapy (LLLT) or photobiomodulation, has gained attention for its potential health benefits. One of the primary advantages of red light therapy is its ability to stimulate cellular function and promote healing. The red light wavelengths penetrate the skin and are absorbed by the cells, triggering a series of biological responses. As always, athletes should consult with healthcare professionals for personalized advice on incorporating red light therapy into their training and recovery routines. What are the potential benefits? Pain relief: It can help reduce inflammation and alleviate pain in conditions like arthritis, muscle soreness, and joint pain. Wound healing:…

  • Holistic health,  Recovery

    8 ways to speed up healing

    (Read time: 6 minutes)   When I was 37, I tore my meniscus and decided to have surgery to repair it. After surgery, I hit the physical therapy hard but began incorporating other lifestyle changes that would help me heal faster. My philosophy was that the faster I heal, the faster I could get back to my active lifestyle. But the healing process wasn’t just physical. I also began to realize the emotional toll that injuries can have and getting into a healing mindset is easier said than done. 2 years after my knee injury, I was diagnosed with breast cancer and am in the middle of one hell of…

  • Detox

    30 day declutter challenge

    Decluttering is a powerful tool for achieving organization and reducing overwhelm in our lives. One of its primary benefits is the immediate sense of control and order it brings to our spaces. When we systematically go through our belongings and decide what to keep, donate, or discard, we create a more streamlined and efficient environment. This not only saves us time searching for things but also reduces the mental stress caused by a cluttered and chaotic setting. As we eliminate unnecessary items and simplify our surroundings, we gain a clearer perspective on what truly matters, leading to increased focus and reduced mental clutter. Furthermore, decluttering has a profound impact on…

  • Biohacks

    A guide to identifying and avoiding gerontogens (aka aging accelerators)

    Read time: 4 minutes, 30 seconds Aging, an inevitable part of life, has fascinated and perplexed humanity for centuries. While we cannot halt the relentless march of time, researchers have made tremendous strides in understanding the processes that drive aging. Among the many factors at play, gerontogens have emerged as key players in the aging puzzle. In this blog post, we will delve into what gerontogens are, explore some examples, and understand why we should strive to avoid them. What are gerontogens? Gerontogens are substances or factors that accelerate the aging process or increase the risk of age-related diseases. The term “gerontogen” derives from the Greek words “geron” (meaning old…

  • brain exercises to keep you mentally healthy.

    Stay mentally fit with these 8 brain exercises

    Read time: 5 minutes Brain exercises have a positive impact on brain health and delay aging effects. Activities such as puzzles, memory games, and learning new skills, activate various brain regions and promote neuroplasticity. This is the brain’s ability to reorganize and form new connections between neurons. Brain exercises stimulate the release of neurotrophic factors, which promote the survival and growth of neurons. They also increase blood flow to the brain and deliver essential nutrients and oxygen. Computers and smartphones have profoundly influenced the way we use our brains. Their impact on our brain function can be both beneficial and detrimental. These devices have expanded access to information, improved communication,…

  • Lifestyle habits for brain health.

    9 lifestyle habits to preserve your brain’s youth

    Read time: 4 minutes, 30 seconds As we grow older, various changes occur in the brain that can impact cognitive abilities. One change is the gradual loss of brain cells in regions associated with learning and memory. This loss can affect memory formation and retrieval. There is also a decline in the production of neurotransmitters. These chemical messengers are essential for communication between brain cells. This decline can lead to slower processing speed and decreased cognitive flexibility. The brain’s blood vessels also undergo changes. They become less efficient at delivering oxygen and nutrients to brain cells. This can impair cognitive function and increase the risk of conditions like dementia. Research…

  • 4 Adult athletes(2 men and 2 women) above 40 running in a park.

    9 Anti-aging habits for athletes in their 40s

    9 Anti-aging habits for athletes in their 40s Read time: 4 minutes, 45 seconds. As athletes enter their 40s, their bodies go through natural aging processes that can present unique challenges compared to their 30 year old selves. As we age, our bodies take longer to recover from physical activity. This means that athletes in their 40s may need more time to recover from workouts or competitions than they did in their 30s. Our muscles, tendons, and ligaments become less flexible and more prone to injury. This can increase the risk of injury for athletes in their 40s, especially if they do not take appropriate precautions. Also Read: 8 Anti-aging tips…

  • An athlete lifting a kettlebell.

    8 Anti-aging tips for athletes in their 30s

    Read time: 6 minutes, 15 seconds. Athletes in their 30s experience a gradual decline in physical performance and recovery. The body’s ability to produce energy declines, leading to decreased muscle mass, strength, and endurance. Recovery time also increases because healing takes longer. This makes it harder to maintain a high level of performance during intense training periods. This may require shorter training sessions, more rest days, and a more conservative training approach to avoid injury and burnout. One significant difference between athletes in their 30s and athletes in their 20s is the increased risk of injury. As we age, the body becomes more susceptible to wear and tear, making it…

  • Harmful toxins that reduce athletic performance.
    Green Living

    Maximizing athletic performance: How reducing exposure to toxins can make a difference

    Read time: 6 minutes, 15 seconds. Reducing exposure to toxins is important for both health and athletic performance. Exposure to environmental toxins, such as pesticides, heavy metals, and air pollution, can have negative effects on the body, including damage to organs, impaired immune function, and inflammation. These effects can ultimately impact athletic performance, causing decreased endurance, reduced strength, and slower recovery times. By reducing exposure to toxins, athletes can help protect their bodies from harmful effects, allowing for optimal performance and overall health. Additionally, reducing exposure to toxins can lead to improved respiratory and cardiovascular health, which are critical for endurance and performance in many sports. By making conscious choices…

  • A rising line graph, showing progress.

    10 Micro-Habits With Major Results

    Two sprinters are at the starting line getting ready, right as the official yells “on your mark!”. One athlete is crouched down with their bodyweight leaning forward. The other is standing completely upright with their weight on their heels. Assuming they start at exactly the same moment, who is more likely to win the race? The sprinter who is leaning forward will gain more momentum at the beginning of the race. They begin the race in a position to crush it. We can use this concept of leaning forward and apply it to the rest of our lives. If you are always leaning toward your finish line, then you’ll improve…

  • Diet affecting your aging process.

    5 ways your diet is accelerating aging

    (Read time: 4.5 minutes) The foods that you eat can have a major impact on the rate that your body ages.  If you’re depriving your cells of the nourishment they need, they will become damaged and cause you to age faster.  If you are exposing your cells to toxic compounds then you are accelerating the rate at which that damage occurs.  Here are 5 ways that your diet may be causing you to get older faster: 1. Consuming processed foods and added sugars. Highly processed diets are associated with obesity and Type 2 diabetes but researchers in Spain also found that people who consume high amounts of “ultraprocessed foods” have…

  • Habits,  Productivity

    Is your morning routine serving you? (+ free download)

    During the last half of 2022, I am embarrassed to say that let go of my self-care a bit. I began to slip on the consistency of my training, nutrition and morning routine. I used to be so good at mornings. At one point my routine included walking outside, reading, journaling, a skin-care routine, AND even a 4 minute cold shower! Then life (aka a puppy and more demanding work schedule) happened. Little by little, I had less control over my mornings. Some days, I wouldn’t even have the chance to change out of my pajamas before having to take the pup out to do his business. Before I knew…

  • Do less and achieve more
    Mindset,  Productivity

    How To Do Less And Get More

    This post was an email I sent to my newsletter subscribers on February 7, 2023.  Every January, I take the time to choose a word to set an intention for what to focus on. 2022 was A YEAR. We got a german shepherd puppy named Axel. I launched my Elite Athlete Training Camp. Then we got engaged. And I finally got a promotion at work that I’ve been working toward for years. Life was good. Full of BIG time-consuming and energy-intensive responsibilities, but good. Also Read: 5 Hacks to Manage Your Energy Not Your Time Once January 1st rolled around, I didn’t have as much clarity as I’ve had in years…

  • An adult woman sitting Infront of a laptop holding head in her hands due to stress.

    Is your lifestyle accelerating your aging?

    This post is an email that was sent to my newsletter subscribers on February 15, 2023.  Today I am grateful for my 10-year-old car with 140k miles. This modern(ish) machine makes all the things that I love in my life possible. It gives me access opportunities that would be difficult to get without it. I am able to drive to play volleyball. To a trailhead in the mountains (as long as it isn’t snowing). To far off lands to see new places and visit familiar faces. I know next to nothing about cars except for the fact that they 1.) are expensive and 2.) wear out and get old. Oh,…

  • Hack aging and improve your athletic performance.

    Hacking Age-Related Decline in Athletic Performance

      According to sport scientists, most elite athlete peak between the ages of 28 and 32, and then performance declines about 2 percent each year.  The reason this occurs is because there are factors involved in the aging process that the aging process is causing changes at the cellular level.  Once an athlete hits the age of 30, the following changes begin:  Declining maximum heart rate Decline of ability to utilize oxygen during maximum effort (aka aerobic capacity, aka VO2 max) Loss of muscle mass, especially fast twitch fibers Decreased collagen production Loss of strength, speed, endurance, and reaction time Lower production of growth and sex hormones Due to these…

  • probiotics
    Gut Health

    When and Why to Consume Probiotics

    I’ve been taking probiotic supplement every day for the past 5 or so years. I’m convinced that they have contributed to my overall health and well-being but have also helped my digestive system adapt when it’s thrown for a loop. They’ve helped to keep me regular and healthy while I’m traveling, and got everything back to normal quickly after needing full anesthesia for my knee surgery. In general, probiotics have been found to support: Immunity. Since 80% of of your immune system resides just outside of your intestinal walls, a healthy gut supports a healthy immune system. A healthy gut microbiome helps to minimize immune responses that lead to inflammation…

  • probiotic supplements
    Gut Health

    Beginner’s Guide to Choosing Probiotics

    Probiotics are live micro-organisms that are administered to provide benefit to the host. They mainly consist of bacteria, but also include fungi such as yeasts. There are two types of probiotics: exogenous and endogenous. Exogenous probiotics are those that are consumed through the diet and must be continually ingested to maintain balance in the bowels. Endogenous probiotics are those beneficial bacteria and fungi that naturally occur in the human gut and make up the microbiome. If you’re new to probiotics, it’s a good idea to consult your doctor and make sure that a probiotic isn’t going to interfere with any medications or symptoms of an existing condition. This guide can…

  • essential oils for focus
    Essential Oils,  Mindset,  Performance

    5 Essential Oils For Improving Focus

    Focus is important for athletes to get into their flow state and perform at their physical and mental peaks.  There are a lot of factors to consider when it comes to focusing, and getting into the flow state.  I talked about them in this podcast episode and give you some tips on how to get into your flow state.  Aromatherapy can be a very effective trigger for helping you to get into your flow state and improve focus, mental clarity and athletic performance.   Essential oils can bring balance to the brain by calming an anxious mind or energizing a sluggish one.   Here are my favorite and most effective essential oils…

  • reset, renew and reinvent yourself

    15 Ways to Reset, Renew and Reinvent Yourself

    I find that because I work from home (and will be for the foreseeable future), every day feels like a Tuesday. Even back before the pandemic and I was commuting into an office, I still would fall into these groundhog-day funks where my life just felt so…mundane. There are weeks when I will wear and wash the same clothes, buy the same groceries and cook the same meals. I feel like my life is on auto-pilot and with everything being so planned and predictable, I find it difficult to be spontaneous. Spring is here and is a great time to switch some things up and get a fresh start. The…

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