Team Events

August: Breathing

Nasal Breathing Mouth Breathing
Conditions the air for optimal use Causes dry mouth
Retains moisture from exhaled air Causes excess release of water
Filters bacteria, viruses, allergens before entering the lungs Allows all particles into the mouth, throat, and lungs
Assists with parasympathetic nervous system activation Triggers sympathetic nervous system activation
Provides air resistance for optimal breathing volume(10-12 bpm) Causes over-breathing(18-20+ bmp)
Maintains oxygen and carbon dioxide balance in the blood for more efficient respiration Dysregulates carbon dioxide in the blood
Supports anatomical development in the oral cavity (teeth, jaw, palate) Leads to anatomical malformation during development
Helps with sense of taste Leads to inflammation in the oral cavity and throat

July: Inflammation

Acute inflammation is a vital primary reaction to our defense system. Normally, inflammation subsides during the healing process and the immune system can use resources on other potential pathogens. However, if the cause of inflammation (toxin, stressor, pathogen) is not removed, then chronic inflammation can occur in various areas of the body. All of the most deadly chronic diseases result from chronic inflammation!

Known causes of chronic inflammation:

  • Common diet sources: gluten/grain, dairy, eggs, nuts, yeast, PUFAs
  • Less common diet sources: corn, soy, nightshades, citrus
  • Allergies
  • Hidden infections
  • Autoimmune issues
  • Environmental toxins (molds, chemicals, smoke, etc.)
  • Chronic stress
  • Trauma
We believe chronic inflammation is the root cause of all diseases that make us sick, obese, and unhealthy.

June: Microbiome

What is it?

The microbiome is the collection of microbes for a specific area or system of the body. Most of the bugs are good and assist in our immunity, digestion, and production of nutrients. On the other hand, some of the bugs are pathogenic which increases the risk of illnesses. The proportion of beneficial microbes is thought to directly relate to the rate of disease. Healthy microbiomes correlate with healthy people.

How to care for it?

Many factors can affect our microbiomes, specifically by what is consumed via the mouth and the skin. Whole/real foods (in season local fruits and vegetables, organ meats, eggs, ruminant meat), fermented foods, healthy fats, and tolerated grains can assist with feeding and resupplying our gut bugs.

Biotics?

  • Prebiotics - foods and fuel for the microbiome
  • Probiotics - foods or supplements that contain gut bugs to help restore the microbiome
  • Postbiotics - byproducts and metabolites from the gut bugs which can have a therapeutic effect
  • Antibiotics - drugs that treat bacterial infections and disrupt the microbiome

May: Stress

Many people do not realize the negative effect chronic stress has on other 4 pillars for a healthy life. The underlying effects of chronic stress dysregulate sleep, hormones, and metabolism. This means digestion, mood, energy, and choices are compromised in some fashion everyday.

In general, long-term or chronic stress (months, years, decades) has a negative affect on the individual. This is characterized as distress. On the other hand, short term stressors are normal, if not beneficial, and are known as eustress. Finding ways to reduce chronic stress and/or distress are imperative for a healthy lifestyle.

Our bodies can and will adapt to chronic stress so identifying the stressors might involve some combination of introspection, collaboration efforts, therapy, and/or taking a sabbatical. Unlocking the circumstances of the chronic stressors is paramount as some can be removed or reduced while others might not (at this point in time).

Below are some tools to identify and/or reduce chronic stress:
  • Talking to someone or a group
  • Therapy
  • Medications
  • Meditation
  • Breathing exercises
  • Exercising
  • Moving to a new location
  • Finding a new job or career
  • Finding a happy place (location, hobby, activity)
Once chronic stressors are removed or reduced the body needs time to repair, regulate, and readjust to the new mindset. How much time? It will vary with each person and can take many weeks or months to reset.

April: Exercise (and movement)!

2022-04-04 Team exercise 1

The importance of exercise and movement cannot be understated as one of the 5 pillars of health. Whether it is solo or group activities, high or low intensity, inside or outside, any resistance or weight then it counts!

One saying that resonates with the longevity mindset is "muscle knows no age". It's never too late to get stronger, although as we age it can become more difficult to build muscle. Consequently, maintaining muscle mass is key and crucial for healthy aging.

Muscles support our bones and all of our movement. We need healthy muscle to recover from a long day of working, a fall in the shower, working out, and any active hobby. Maintain and/or build your muscles doing any of the following:

  • Hiking
  • Biking
  • Gardening
  • Sports (Pickleball, basketball)
  • Walking with a partner
  • Resistance training and weightlifting
  • Yoga
  • Stretching and breathing
  • Stationary machine

March: Nutrition

There isn't a shortage of nutrition and diet information available!

Where to start? Where to look for info?

A good question to begin with is what did my ancestors eat? Is there someone in my family that lived a long healthy life that I can learn from? Unfortunately, there isn't a diet that works for everyone. Our personal nutritional needs change all the time depending on the status in each of the 5 pillars as well as our environments.

Overarching themes in our journey:
  • Eat seasonal whole foods
  • Limit ultra-processed oils: canola, vegetable, soybean, corn, safflower
  • Cook with healthy fats like ghee, tallow, avocado oil, coconut oil
  • Avoid sugary drinks and smoothies both diet and non-diet
  • Chose a variety of colors
  • Grass-fed ruminants, pastured poultry, pastured eggs are most nutrient dense

The following foods works for some and is a problem for others:

  • Dairy and fermented dairy items
  • Rice and rice products
  • Grains and breads
  • Legumes, seeds, and nuts
Living in the Sacramento Valley provides us with an abundance of fruit, vegetables, livestock, poultry, nuts, seeds, rice, and grains. Check out a local farmers market to see the variety of all the local products within your area. Other benefits of shopping at local farmers markets is seeing what is in season locally and meeting the people who are responsible for the products.

February: Focus on Sleep!

Sleep might be the most disregarded pillar of health, yet disrupted sleep or no sleep at all will negatively affect us in every aspect of our lives. Our internal clocks, or circadian rhythms, operate optimally with routine, which sleep seems to be mostly affected. Creating a sleep routine in regards to preparation, location, temperature, disturbances, and timing will provide quality sleep for recovery and regeneration.

No matter what type of learner you are there are resources we recommend:

  • If you are methodical person or prefer lists then read through the 21 strategies that Shawn Stevenson provides in his book "Sleep Smarter". There are many solutions that everyone can benefit from in order to help their sleep hygiene. Shawn's interview on the Health Theory with Tom Bilyeu is another great resource.
  • For a quick read (or listen) then check out "How to Sleep" by Dr. Rafael Pelayo. He provides practical solutions for sustained sleeping through the night. Dr. Pelayo is a sleep specialist at the Stanford Sleep Medicine Center.
  • For a full masterclass on sleep check out “Why We Sleep” by Matt Walker. He’s a well-known, knowledgeable sleep scientist and professor at UC Berkeley. Highly recommended to read (or listen)!

January: It's water month!

2022-01-03 Team

So many of us do not drink enough water throughout the day. Depending on various factors and specific body requirements, most people need at least 48-64 ounces of water per day. We found a few tricks that help with water consumption:

  • Drink Water Reminder App
  • Dedicated water bottle
  • Consume different water types:
    • Hot/cold
    • Tap/spring/RO
    • Carbonated
  • Water additions:
    • BCAAs - Xymogen XmoBolX
    • Electrolytes - LMNT
    • Ketones
    • Fruit and/or veggies
    • Xylitol or other prebiotics
    • Tea

Recommendations:

  • Reverse Osmosis (RO) water with mineral add-backs like Home Master Filters
  • Unflavored sparkling water
    • San Pellegrino
    • Perrier
    • Gerolsteiner
  • Spring water like Mountain Valley Spring
  • RO with fruit/veggies added
Our Greatest Wealth is our Health FLYER