Lesson 1: Module 11 Summary Copy

Private: Lecture Summary 11

Lifestyle Medicine Part 1 & 2 ( Biohacking & Functional Health )

Prepare your Medicinal Spa Bath

Personally, my favorite part of the cleanse day is right before bed, when I get to take a long, dreamy soak. I call these medicinal baths because each day you’ll make a new “recipe” of effective ingredients that help you detox the system. That said, baths are a wonderful way to relax and pamper yourself in a spa-like fashion. I’ve added recommended aromatherapy oils whose fragrance will transport you and add a sensory dimension to the healing bath preparation. Also, I recommended going all out with candles, dim lights, warm cotton towels and relaxing music. All of these elements together help ensure an incredible night’s sleep. For your first night’s bath, I have chosen a simple mix of salt and baking soda, which is detoxifying and will soothe sore muscles. I’ve also suggested grapefruit essential oil to contribute to detoxification and cleanse the skin. If you don’t have a bathtub, you can enjoy the same benefits by soaking your feet in the same combination of ingredients, using a wide bucket or large bowl. To create a foot bath, divide the ingredients in half and create the same meditative ambiance of candles, music and/or dim lights that you would choose for your bath. Situate yourself in a comfortable seated position, and relax.

Salt and soda bath:

1 cup (7 1/2 oz / 235 g) sea salt or Himalayan pink salt
1 cup (7 oz / 220 g) aluminum-free baking soda
6 drops grapefruit essential oil

To make your bath, fill the tub with the hottest water you can stand and dissolve the sea salt and baking soda in the water, swirling it around to be sure all the granules dissolve. Add your fragrance drops, under running water. Soak in the tub for at least 20 minutes. Other options for medicinal bath ingredients are a combination of essential oils you like up to 20 drops. Some seaweed. Some of the three treasures tea placed in a nut milk bag and brewed in the hot bath water.


Practice a pre-sleep meditation

Sit or lie in a comfortable position and close your eyes. Take a few deep breaths into your belly, letting yourself relax more deeply with each exhalation. Intentionally visualize yourself breathing in images of health, love and acceptance while picturing your exhalations as a release of toxins, negativity and old patterns that you want to let go. Continue with the breathing and visualization process until you are in a state of complete relaxation. Now, imagine you are standing underneath a beautiful waterfall and that clean, clear refreshing water is flowing down over your whole body. Beginning at the top of your head, imagine the water washing away all of the old ways of thinking that no longer serves you; let the water wash away any blocked energy and then move down into your neck and shoulders, flushing away any aches and pains in your back and down your spine. Next, imagine the water flowing through your internal organs, flushing out your lungs, stomach, liver, kidneys and intestines. Imagine water continuing down your thighs, knees, calves and through your feet, letting all the excess water flow out of the bottom of your feet, releasing all the negativity deep into the earth.You may also choose to visualize a white light. Breathe in the love and healing that the light imbues, and then exhale any negativity from your system. Continue with the practice until you feel that the water (or light) has completely flushed your mind, body, and spirit and you feel clean, rejuvenated and grateful for things you have let go. Cultivate a willingness to fill the empty spaces with health, love and abundance.


Whats My Attachment Style and Why Does It Matter?

If you are in an unhappy relationship, feel stuck in a pattern of failed relationships, or can’t seem to find Mr. (or Ms.) Right, your attachment style may be the reason. We all learn about human relationships from our first relationships ñ those with our parents or primary caregivers. Understanding your attachment style can help you get to the root of your relationship troubles. Ideally, parents provide security and safety and children learn to trust that their parents will meet their needs. Parents provide comfort and help calm their children when theyíre upset or afraid. As a result, children form a bond with their parents that builds a secure emotional foundation. Children can then confidently explore the world knowing their parents will keep them safe. We know that humans are meant to connect to and depend on each other. Our survival hinges on it! Depending on others is healthy even in adult relationships. We are more successful and happy when we can form healthy, trusting attachments to other humans. There are three primary attachment styles: secure, avoidant, and anxious. I have described each attachment style below.

Secure Attachment

You had your needs met as a child. Your caregivers were attentive and responsive to your needs helping you to feel safe and cared for.
You feel comfortable being close and emotionally intimate.
You seek and maintain close, stable relationships.
You feel comfortable expressing your feelings and needs.

Avoidant Attachment

Your caregivers were probably distant, cold, or unresponsive. As a result, you became more independent and self-reliant, not wanting to depend on inconsistent people.
Close relationships tend to feel smothering and like theyíre impeding your independence.
You pull away from intimacy when it feels too intense.
You need a lot of time to yourself.
You may resist commitment.

Anxious Attachment

Your caregivers were inconsistent in attending to your needs. As a result, you hold on tight in order to try to get your needs met.
You crave intimacy and can never get enough closeness.
You question whether youíre partner really loves you or whether youíre lovable and seek frequent reassurance.
An anxious attachment can be described as ìneedyî or ìclingy.î
You desperately seek security and attention from your partner, but this can push him/her away.

Why does my attachment style matter?

Attachment theory originated with work of John Bowlby, who studied mothers and infants, but we now recognize that our attachment style is still at play in our adult romantic relationships. The parent-child attachment sets the stage for our ability to trust that our adult partners will meet our emotional needs. Our attachment style becomes a blueprint for the rest of our intimate relationships. Our attachment style impacts our choice of romantic partners and how we relate to them. We replay these attachment patterns over and over with new people as a way to find evidence for our beliefs about ourselves. This is why people often feel stuck in the same kinds of relationship patterns. For example, many anxiously attached people date or marry avoidants who can never seem to give them enough closeness and reassurance. This confirms the anxiously attached personís fears of abandonment and belief that s/he is flawed or unlovable. Understanding your attachment style is useful not only because it gives you insights into your relationship with your parents and how you felt as a child, but it can also help you understand difficulties you have in your adult relationships. Ultimately, understanding your attachment style can help you figure out how you can change in order to have more fulfilling relationships. In other words, having a healthy relationship is about choosing the ìrightî partner and about developing a healthy, secure attachment.

How can I become more securely attached? Although attachment patterns are well established, you can shift toward a more secure attachment style by learning new skills and practicing a lot. A few ways to start changing your attachment style are:

Notice your relationship patterns. Becoming more aware of your anxious or avoidant behaviors is the first step in change. Pay attention to what you need and how you feel. Share your feelings with your partner. Recognize cognitive distortions and challenge them. Communicate your relationship needs and expectations clearly to your partner. Take good care of yourself.
Do things that make you feel good about yourself; acknowledge your strengths and successes. Work with a therapist (shifting your attachment style is hard work). Spend time with people who model healthy relationships. As always, be patient and gentle with yourself as you challenge yourself to change.


Skin brushing:

Skin brushing is best done with a dry, natural bristle brush or an abrasive mitt. It is performed with short, brisk movements, always in the direction of the heart, so that the circulation of lymph is encouraged. Skin brushing is ideally done before an aromatherapy massage or the application of a moisturiser. As part of an aromatherapy lymphatic drainage course of treatments, the client is requested to skin brush every day.

Simple hand cream:

75 g (3 oz) of coconut oil, a heat-resistant glass bowl, a pan of hot water, 25 ml (1 fl oz) of sweet almond oil, 8 drops each of lavender and lemon, 4 drops of benzoin & a large glass jar. Put the coconut oil in the glass bowl, placed inside a pan of hot water over a gentle heat. Once the coconut oil has melted, add the sweet almond oil and stir until the mixture is thoroughly blended. Remove the pan from the heat and stir in the lavender and lemon and the benzoin. Mix them in thoroughly, then pour into the glass jar while stil warm and liquid.


Romantic scents:

Romance is a special intimate mood which many people would like more of in their lives. Being romantic is different from feeling sexy and erotic and need not be passionate. There is gentle, wisful quality to romance, which evokes an escapist, fantasy, dreamlike feeling. Women especially watch romantic movies and read romantic novels to recreate that special, elusive mood. We often want our partner to be more romantic, because romantic behaviour tells us that we are loved and cared for. St. Valentine’s Day encapsulates the essence of romance, with its traditional gifts of roses, boxes of chocolates and candle-lit dinners. However, using romantic mood scents can bring a little more romance into your everyday life.

Exotic fantasy:

15 drops of rose otto
15 drops of neroli
5 drops of lemon
5 drops of verbena
3 drops of benzoin
3 drops of marjoram
2 drops of clove
2 drops of mimosa

Deep and mysterious:

10 drops of rose absolute
10 drops of palmarosa
10 drops of ylang ylang
5 drops of vetiver
5 drops of clary sage
4 drops of nutmeg
3 drops of basil
3 drops of violet leaf

Romatic rose:

15 drops of rose otto
15 drops of rose absolute
10 drops of geranium
3 drops of bergamot
2 drops of patchouli
3 drops of rosewood
2 drops of ambrette seed


Uplifting scents:

Uplifting scents contain some of the most useful essential oils because they help alleviate common psychological symptoms including depression, anxiety, melancholy and apathy. Some of these moods are not entirely psychological and may have physical causes, which you should not attempt to treat. Nonetheless, these uplifting mood scents may be of benefit to anyone who is feeling generally low.

Spring blossom:

10 drops of rose otto
10 drops geranium
10 drops of neroli
4 drops of mimosa
3 drops of orange
4 drops of roman chamomile
3 drops of bergamot
3 drops of holy basil
3 drops of sandalwood

Summer breezes:

10 drops of bergamot
10 drops of melissa
10 drops of neroli
5 drops of lavender
5 drops of petitgrain
7 drops of frankincense
3 drops of juniper

Elixir of life:

15 drops of melissa
12 drops of rose absolute
7 drops of cypress
5 drops of rosewood
5 drops of patchouli
3 drops of roman chamomile
3 drops of verbena


Stimulating scents:

Stimulating essential oils are enlivering for both body and mind, and almost everyone feels they need a little extra stimulus to get going once in a while.

Get up and go:

10 drops of bergamot
10 drops of coriander
7 drops of jasmine
7 drops of petitgrain
6 drops of neroli
5 drops of black pepper
5 drops of lemon-scented eucalyptus

Spicy sparkler:

10 drops of grapefruit
10 drops of ginger
10 drops of ylang ylang
10 drops of melissa
5 drops of patchouli
3 drops of cardamom
2 drops of holy basil

Ready to rock:

10 drops of rosemary
10 drops of lemon
10 drops of geranium
10 drops of juniper
5 drops of clove
5 drops of basil


Calming scents:

Stress and tension are major problems in today’s society and using calming essential oils to relieve their symptoms is one of the major functions of aromatherapy. However, it is not always possible to go for an aromatherapy massage or take a bath with essential oils when you feel stressed out, but calming mood scents can easily be carried in a handbag or pocket and applied when needed. Stress and tension can easliy lead to frustration and even anger if you don’t deal with them as and when they arise. The timely application of a soothing mood scent and remembering to sniff it frequently in the first few minutes can release aggravation before it escalates.

Calm tranquility:

10 drops of frankincense
10 drops of neroli
10 drops of sandalwood
5 drops of rose otto
5 drops of bergamot
4 drops of clary sage
4 drops of angelica
2 drops of jonquil

Provence floral:

15 drops of lavender
15 drops of roman chamomile
10 drops of neroli
6 drops of ylang ylang
2 drops of narcissus
2 drops of tuberose

Sweet and gentle:

12 drops of roman chamomile
12 drops of frankincense
12 drops of lavender
4 drops of marjoram
4 drops of melissa
4 drops of linden blossom
2 drops of vetiver


Confident scents:

Lack of confidence can be extremely debilitating and can manifest either as feelings of inadequacy on a personal level, such as lack of self-worth or as a lack of trust in your own ability to accomplish the important tasks at hand. It can also manifest as shyness, not wanting to put yourself in the spotlight and therefore perhaps missing out on life’s opportunities. A good way forward is to identify the feelings precisely and try to understand the causes and conditions that bring out your lack of confidence. Once you have a good idea of when and why these feelings sometimes arise, you can be prepared for them and can apply a confident mood scent shortly beforehand. The shy person’s best friend is jasmine. This rich, exotic essential oil is a powerful, relaxing anti-depressant that inspires confidence. If anxiety is present, then neroli, benzoin and majoram are good choices.

Frangrant courage:

10 drops of lavender
10 drops of basil
8 drops of rose otto
8 drops of neroli
7 drops of bergamot
5 drops of ylang ylang
2 drops of narcissus

Indian promise:

10 drops of jasmine
10 drops of neroli
10 drops of sandalwood
8 drops of ginger
7 drops of bergamot
5 drops of benzoin

Scented salvation:

10 drops of frankincense
10 drops of lavender
10 drops of marjoram
10 drops of grapefruit
6 drops of jasmine
4 drops of violet leaf


Sensuous scents:

Creating a mood of sensous indulgence using essential oils is definitely one of the luxuries and pleasures of aromatherapy. The word ‘sensuous’ means literally ‘pertaining or appealing to the senses’, and this is an area where aromatherapy becomes more of a treat than a treatment. A sensuous mood scent can either be created for yourself alone – to enjoy a relaxed evening of good food, music and other sensous arts – or it can be a prelude to passion and sexual activity. A good sensuous mood scent strikes a balance between relaxation and stimulation, so that you are neither hyped up and tense nor so relaxed that you want to fall asleep. If more than one person is involved, you should both like the perfume – otherwise the sensuous mood scent could turn into a passion-killer!

Amorous dreams:

10 drops of rose otto
8 drops of patchouli
8 drops of jasmine
6 drops of lime
6 drops of sandalwood
3 drops of juniper
2 drops of tuberose
3 drops of clary sage
2 drops of cardamom
2 drops of champaka

Passionate embrace:

15 drops of rose absolute
15 drops of neroli
10 drops of lemon
6 drops of rosewood
5 drops of ylang ylang
3 drops of black pepper
2 drops of linden blossom
2 drops of jonquil
2 drops of oak moss

Magic moments:

12 drops of rose otto
12 drops of rosewood
8 drops of sandalwood
8 drops of rose absolute
5 drops of mandarin
3 drops of ambrette seed
2 drops of cardamom


Using a burner:

Light the tea light or specific lamp with a glass cup/bowl on top and pour some warm water into the top bowl to half-fill it. Then sprinkle 8-10 drops of essential oil. As the water heats, the essential oils vaporize and fragrance the air. Lemongrass will keep insects at bay, while geranium and bergamot will deodorize and neutralize pet smells. To prevent infection spreading, use tea tree, rosemary or eucalyptus and to create a relaxing atmosphere, try frankincense and sandalwood.

Room sprays:

Do not use plastic bottles as essential oils can chemically react with the plastic. It is important to remember that essential oils do not dissolve in water, so you must shake the bottle vigorously every time before spraying. Making a room spray: Take a glass bottle with a spray attachment and almost fill it with cold water. For each 5 ml (1 tsp) of water, use 3 drops of essential oils. For instance, a 100 ml (3 1/2 fl oz) bottle will take 60 drops of essential oils. A room freshener might include lavender, rosewood, bergamot and sweet orange. For a bathroom or toilet, a suitable blend could be cedarwood, juniper, pine and lemon. To create a sensous evening atmosphere you could try rose, patchouli, mandarin and sandalwood.


Topics to Discus.

Predictors of happiness by Dan Buetner



Reticular activation system – Visualisation

Autoimmune – Body attacking itself

The Warburg Effect – Keto Diet – Cancer as a metabolic Disease

Biohacking is the art and science of changing the environment around you and inside you so you have more control over yout own biology

Go evomed.com


Air quality – plants + filters + salt lamps

Parasites – zapper + (clove, wormwood and black walnut)

Colon cleansing – colonic + enema

Rebounding – mini trampoline

Singing – activate vagus nerve

Lymphatic stimulation – sauna + cold water

Touch – massage + nervous system regulation

Mindfullness meditation + gratitude

Relationship – ultimate relationship program

Earthing – grounding

Forrest bathing + ocean + nature – negative ions

Dance – movement + regulation + safety + play + destress

Emotional expression – psychotherapy

Happiness – Positive affect – 6 hours/day face to face interaction


Dysfunctional metabolic regulation

The Warburg effect specifies that all or most cancer cells ferment which as a primitive made of cell metabolism before we had oxygen.
The cancer cells ferments using glucose and glutamine creating lactic acid instead of ATP.

Starving the cancer cells of these glucose + glutamine molecules by forcing the body into ketosis with a ketogenic diet meaning eliminating sugar + carbs + certain proteins from diet + increasing fats.
The liver then produces ketones which then serve as a fuel source throughout body + brain. Cancer can not grow with ketones.

Cancer is a mitochondria metabolic disease – Thomas Seyfried

The oncogenic paradox



Healthy cell metabolism: (Via Oxygen)

Glucose ——-> Pyrvate via glycolysis ——-> Mitochondria ——-> ATP

Cancer cell metabolism: ( Via Fermentation)

Glucose ——> Lactate production ——-> ATP

This usually happens in environment if no oxygen(hypoxic). The Warburg effect suggests this happens with cancer cells regardless of presence of oxygen. Cancer has widespread abnormalities in the mitochondria thus an increase in oxidative stress (free radicals) + lack of DNA repair.


Lifestyle medicine questions:

Did you feel safe as a child? With who?

Did you feel loved as a child? By who?

Describe your childhood in 5 words

Describe your relationship with mother in 5 words

Describe your relationship with father in 5 words

How was discipline dealt with growing up

+ Adverse childhood experience (10 questions)

How do you feel about anger?

Do you get a lot of touch in your life?

What do you do for fun?

What do you do when you feel anxious?

Do you see life as long or short? Hard or easy?


Points of reference:

The Mc’naugton rule:

The 15 a test of criminal insanity based on 1840’s
Neuroscience not reflecting neuroscience today.

Confucius said we have two lives – the second life begins when we realise we only have one.

Full blood test + ubiome + health assessment

The Warburg effect – Otto Warburg 1931
Spoke about largely by professor Tom Seyfried

Stress and cancer (Gabor Mate)

Cancer as a metabolic disease rather than genetic

The voodoo death which is sudden death as a result of over stimulaion of the parasympathetic nervous system. Specifically the vagus nerve which regulates heartbeat. The lethal vagal effect is the psychological state of hopelessness. An extreme cause of freeze response.


Interesting studies:

1961 – The runaway trolly problem – Philippa Foot

1971 – The stanford prison experiment – Philip Zimbardo

1961 – The milgram experiment – Stanley Milgram
– obedience to authority –

1975 – The still face experiment – Edward Tronick
– The impact on children when parent is non responsive –

The ace study

Voodoo death

The polyvagal theory

The danish twin study

The framingham studies – choose your peer group wisely


The meaning of behaviour: Professor Robert Sapolsky

One second before: What went on in this brain

Seconds to minutes before: What environmental stimuli influenced his brain

Hours to days before: What hormones sensitized him to those stimuli

Weeks to months before: How did experience reshape how his brain responsed to those forces

Back to adolescence: How did that immature frontal cortex shape the adult he became

Back to childhood and fetal life: How did early experience cause lifelong changes in brain function and gene expression

Back to the fertilized egg: What genes coded for these hormones, neurotransmitters etc

Decades to millennia before: How did culture shape the social environment in which he lives and how did ecological factors shape his culture

Millions of years back: How did the behavior evolve



Lifestyle Medicine Branches:

Stress management
Lifestyle choices


The Blue zone study by Dan Buettner 2005:

Loma Linda in California
Nicoyo Peninsula in Costa Rica
Okinawa in Japan
Sardinia highlands in Italy
Ikaria – an isolated Greek island


Predictors of Longevity in Blue zone study

1. Natural movement
2. Mostly plant based
3. Sense of purpose
4. Social affiliation
5. Belong to a faith
6. Family connection
7. High polyphenols
8. Right outlook
9. Eat to 80% full


Lifestyle Medicine

Prevention is better than cure – Erasmus 1520

Let food be thy medicine and medicine be thy food
– Hippocrates C. 400 bc

Medical VS lifestyle

Disease orientated – Health orientated

Specialized – Looks at root causes

Same treatment/protocols – Can be individualised

Based on symptoms – Based on systems

Early detection of disease – Preventive approach

– Not just about diet + lifestyle

Tools are drivers for symptoms – systems involved

Food – nutrients (micro/macro)

Movement – The right kind





Gut microbiome

Immune system

Endocrine system

Nervous system




My 10 years with Hippocrates Europe

Patterns of illness (not just diet – the bigger picture)

– Lack of social affiliation (quality – not quantity but at least 3 friends you can hold accountable)

– Lack of touch

– Lack of fun

– Difficulty with expression of anger

– Often putting others first – can’t say no

– Childhood trauma and neglect (ACE study)


Purpose —–> Eat wisely ——-> Right tribe ——-> Move naturally ——-> Right community


Study topics:

Myo Fascia with Bob Scaer

The Telamer effecr – Epigenetics

Ionizing radiation

Walter Cannon – Voodo death

Oliver Sacks – Mozart music

Belle Ruth – Guided visualisations


Ultimate relationship program: The Unconscious Contract

Do you want to be right? Or do you want to be in love?


7 principles of making relationship work:

1. Enhance love maps
2. Nurture fondness and admiration
3. Turn toward each other instead of away
4. Let your partner influence you
5. Solve your solvable problems
6. Overcome Gridlock
7. Create shared meaning


The 4 questions by Byron Katie:

4 questions to challenge any belief that we have.
Simply ask yourself + write down answer:

1. Is it true?
2. Can you absolutely know that it’s true?
3. How do you react, what happens when you believe that thought?
4. Who would you be without that thought?


Predictors of happiness by Dan Buetner

1. Natural movement + own a dog
2. Sleep at least 7,5 hours every night
3. Social interaction face to face 6 hours/day
4. Make at least 75 k/year + have a home
5. Take 6 weeks vacation/year
6. Laugh daily
7. Access to nature
8. Volunteer (giving back)
9. Have sex twice/week + love
10. Have faith / meditate / try new things

Happiness seem to be highest in Singapore, Denmark and Costa Rica.

Three types of happiness:

1. Life satisfaction – How you evaluate life
2. Positive affect – How you experience your life
3. Purpose – the meaning you give to life

The harder we try to be happy, the more miserable we are

Stay present —-> Financial security —-> Average home brights

With nature ——> 3 close friends ——> Have a best friend at work ——> live in happy place like Costa Rica or Denmark


Pyschoneuroimmunology (Brain-body-immune health)

Radiation – Phones, xreays and travel

Reticular activation system – visualisation

Auto immune – body attacking itself

Priming (Robert Sapolsky + Tony Robbins)

Priming is when we are influenced by environmental factors, exposure to one stimulus influences a response to a subsequent stimulus, without conscious guidance or intention.


Brain hacks by Dr. Daniel Amen:

– Take Ginkgo leaf – especially for blood flow

– Small increase in dopamine rather than large increase such as porn, drugs, addiction, excessive excercise

– Do something new daily, new exercise for brain

– Optimise feratin levels to between 40-80

– Eat organic – decrease toxins – think dirty APP

– Do regular saunas and rocket sports for cordination

– Exercise to increase blood flow

– Adequate sleep and no contact sports due to head trauma

– Avoid inflammation by increasing omega 3 fatty acids.
Check creative protein level to check inflammation – it should not be over 1

– Immunity, infections and vitamin D. Optimise vitamin D to decrease cancer risk, decrease apetite and loose weight


Bright minds by Daniel Amen:

B – Blood flow

R – Retirement and aging

I – Inflammation

G – Genetics

H – Head trauma

T – Toxins

M – Mental health

I – Immunity

N – Neurohormone deficiencies

D – Diabesity

S – Sleep


Bright minds explained:

B – Blood flow:

Avoid coffee, smoking, high blood pressure and low activity

Take ginkgo, beets, chilli peppers, exercise such as brisk walking. Try hyperbaric chamber.

R – Retirement and aging:

Avoid loneliness. Don’t stop learning.

Social connection, increase vitamin C, keep mind active

I – Inflammation:

Check for inflammation with C-reactive protein test + omega 3 index

Eliminate processed foods + gum disease

Floss teeth, add turmeric + omega 3

G – Genetics:

Take vitamin D + turmeric + green tea + blueberries + sage to decrease plaque build up in the brain

H – Head trauma:

Avoid contact sports as even mild head trauma from 10 years previous can induce depression and memory loss

Take multivitamin and high omega 3

T – Toxins:

Avoid smoking, second hand smoking, mold exposure, carbon monoxide, cancer chemo, mercury, lead and other heavy metals

Eat organic + organic skin care, support organs of detoxification (skin, kidney, liver and colon), more water and fibre, sauna, add broccoli and cabbage

M – Mental health:

Address chronic stress, emotional trauma, grief, depression, bipolar disease, ADD. These all impact the brain and memory

Nutraceuticals such as omega 3, saffron, SAME supplement and diet rich in vegetables, add meditation, exercise and hypnosis

I – Immunity and infections:

Boost vitamin D and take probiotic rich foods. Eat garlic, onions and mushrooms.

N – Neurohormone deficiencies:

Avoid hormone disruptors (pesticides, BPAS and parabens)

Buy organic food and organic skincare

D – Diabesity:

As the size of your body goes up, your brain shrinks in size and functionality

Excessive body fat – disrupts hormones + stores toxins + increases inflammation

High blood sugar damages your brain

Eat high quality calories + healthy fats + fruits and vegetables. Add spices like turmeric, garlic, pepper, clove, cinnamon and nutmeg

S – Sleep:

Sleep issues leads to brain + memory issues. Get more than 7 hours sleep.

Avoid coffee + phones + noise and light

Try magnesium or 5 HTP and try journaling before bedtime if you have stress or worry


Mitochondria and neurogenisis
by Alberto Villoldo (One spirit medicine)

– Turn off HPA axis (fight/flight) via omega 3, nature and meditation

– Don’t get stuck in anger

– Establish life purpose – if you don’t know where you are going, just about any road will take you there

– Take NADH for mitochondria (B3) powerful antioxidant


Mitochondria are the working organelles that keep the cell full of energy. The most prominent role of mitochondria is to produce the energy currency of cell which is called ATP (phodphorylation of ADP) through respiration (using oxygen). The central set of reactions involved in ATP production are collectively known as the citric acid cycle or krebs cycle.


Using food as culinary medicine, specific lifestyle practices, movement, deep breathing and targeted supplementation to enhance health and control biology.


Polyphenols therapeutic dose of 1g/day

Polyphenols turn on gene expression and anti inflammation genes

Fat controls inflammation such as omega 3

All disease begins in the gut – Hippocrates

Nutrition is a complex interplay


Three stages of interpersonal neurobiology

Three stages of the autonomic nervous system:

Fight/flight – Sympathic nervous system – Hyperarousal
Ventral vagal – parasympathic nervous system – Regulated
Dorsal vagal – Parasympathic nervous system – Hypoarousal

Self regulation VS Co regulation: By Bonnie Badenoch

Conflict often leaves us stressed out, dysregulated and lonely but is an opportunity for co regulation. A useful definition of intimacy in relationships is to co regulate – helping each other immobilise without fear, to feel safe. The relationship then becomes a space for play and growth.

Dr. Stan Talkin- Wired for loved

Morning Routine:

Wheatgrass shot at 6am
Rebounding on mini-trampoline
Meditation (10 – 15 minutes) – Gratitude
Journaling + goal setting
Exercise (15 – 20 minutes) aerobic + weights
Cold shower (no soap) if possible
Three treasures tea with mct oil
Deep breathing (Wim Hoff method)
Room temp ginger + lemon water or tea
Green juice
Glutathione – Critical Master Detoxifier:

Glutathione is a powerful antioxidant produced in humans, plants,
animals, fungi and some bacteria. Glutathione is capabe of
preventing damage to important cellular components caused by
reactive oxygen species such as free radicals, peroxides, lipid
peroxides and heavy metals. Glutathione is one of our bodies most important antioxidant, made up of three amino acids: Glutamine, glycine and cysteine. Sulfur is important for producing glutathione such as that found in onions, garlic and cruciferous vegetables. Vitamin C also plays a role in glutathione maintenance levels. The GSH blood test will test for glutathione levels in body, to determine your body’s ability to detoxify.

Increase glutathione with:

Vitamin C
Selenium (Brazil nuts)
Milk thistle
Aerobic exercise
Weight lifting
Turmeric extract
Good sleep
Avoid alcohol

Clinical tests:

CRP (Creative protein) – inflammation level
Omega 3 index – levels of DHA/EPA/ALA
Zinc plasma test – level of zinc
Ubiome Gut Explorer – microbiome


Enhance sleep – activate parasympathetic system
Gaba – turns of anxiety (gamma-aminobutyric acid)
Glutathione – detoxifies body during sleep
Passion flower – boosts GABA, to promote calmness
Valerian – valerenic acid boost gaba, promote calmness

Kava – calms nervous system
Magnesium – essential nutrient for sleep
5-HTP – stimulates natural melatonin production
No light
No phone
No electricity
No background noise
No food or exercise before bed
Parasite cleansing:

Black walnut hull, clove + wormwood
Clays and silica
Terminator zapper
Coloidal silver

TMA (Trimethylamine) TMAO (Trimethylamine noxide)

TMAO is a toxic compound produced by the liver by converting TMA
into TMAO. TMA is produced by certain strain of bacteria only when we eat red meat, egg yolk and full fat dairy products. High levels of TMAO in your blood can increase risk of heart attack, stroke and death. A plant based diet will reduce levels of TMAO.
The neurogenesis diet and lifestyle – Brant Cortright
1. Diet
2. Body
3. Heart
4. Mind
5. Spirit


Omega 3 – ALA, EPA and DHA via algae
EGCG from matcha
Curcumin from turmeric
Quercetin from red onion
Vitamin E from avocado
Grapeseed extract
Ginseng root
Ginkgo biloba leaf
Goji berries
Rhodiola root
Lotus root