Washing and drying clothes significantly impact the environment, primarily through the consumption of water and energy. Conventional washing machines use up to 40 gallons of water per load, contributing to water scarcity in many regions. The energy required to heat water and power washing machines and dryers generates a substantial carbon footprint. The release of microfibers from synthetic fabrics during washing exacerbates pollution in waterways. These microplastics bypass sewage treatment plants and accumulate in oceans, harming marine life and entering the food chain. According to a study published in Environmental Science & Technology, an estimated 1.7 million tons of microfibers are released annually from washing clothes, underscoring the need for…
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DIY Lavender Bergamot Laundry Detergent
Making your own laundry detergent offers several benefits, both practical and environmental. Firstly, it can lead to significant cost savings. Commercial laundry detergents can be expensive, especially for large households or those with specific laundry needs, such as hypoallergenic or eco-friendly products. By making your own detergent at home, you can purchase basic ingredients like the ones in this recipe in bulk and reduce the overall cost per load significantly. This DIY approach can stretch your budget further, allowing you to allocate savings to other household needs. In addition to financial benefits, homemade laundry detergent is often better for the environment. Many commercial detergents contain harsh chemicals, artificial fragrances, and…
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Is my tap water safe to drink?
Drinking clean water is incredibly important for your health. Water is essential for various bodily functions, including maintaining hydration, regulating body temperature, aiding digestion, flushing out toxins, and lubricating joints. Consuming contaminated water can lead to a host of health problems, including gastrointestinal issues, waterborne diseases, and long-term health complications. Therefore, ensuring access to clean and safe drinking water is paramount for overall health and well-being. Quality of well water If your home receives water through a private well, you’ll be responsible for determining the safety of that water through testing. You can purchase at-home test kits through websites such as My Tap Score or through specific labs that conduct…
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Athletes get cancer too
Last summer, I felt a lump in my breast and immediately made an appointment with my primary care doctor to get it checked out. She was confident that it was “just fibrocystic tissue”, aka not cancer, but wanted me to schedule a mammogram just in case. I was 39 so it was almost time to start getting them regularly anyways. 4 mammograms, 2 ultrasounds, and 9 painful biopsies later, I received the call that my lump was invasive ductal carcinoma – aka cancer. I’ll never forget that phone call which came on a beautiful day in October. I was home alone and fully expecting the doctor to tell me that…
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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…
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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:…
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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…
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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…
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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…
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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,…
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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…
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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…
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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…
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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…
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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…
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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…
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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…
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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…
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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,…
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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…