Lesson 1: Module 12 Summary

Private: Lecture Summary 12

Module 12: Lifestyle Medicine Part II , Travel & Informal Foods

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What to pack for travel:

Essential oil kit (tea tree, lavender, lemon and frankincense)
Salt inhaler
Astaxanthin
Chlorella for radiation protection
glutathione rich foods
vitamin c high dose
Ear buds for blocking out noise
Antibacterial spray (with Tea tree oil in it)
Medicinal mushroom capsules
95/100% dark chocolate
Tempeh
Green juices
Wheatgrass cocktails
Orange juice
Seed or coconut yogurt with mixed greens
Matcha milk
Kefir + kombucha + beet kvass
Goji berries
Black out eye mask
Air filtering face mask
Blue and white lighting blocking glasses
Personal heppa filter pendant
Selenium
Iodine

Biohacking Travel Suppliments :ChlorellaGlutathione (GSH) – BroccoliCoQ10 (Garden of life)PPQNACAstaxanthinMedicinal mushroom capsulesActivated charcoalBetonite clayOmega 3 (algae) capsules (OmegaZen)Bentonite clayHigh dose vitamin C (Synergy, Health force nutrition or PUKKA capsules)A-lipoic acid – Increases GSH – Broccoli

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Informal foods – Plane foods:

– Nori wrap with seed butter, greens + coleslaw
– Fermented oat groat porridge
– Buckwheat porridge – hot or cold
– Rainbow salad
– Seed cheese with fresh fruit
– Medicinal cookies, crackers and crisps

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Parasite cleansing: 6 week program

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

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Travel by Air is actually extremely unhealthy activity :

Radiation Exposure :

EMF – electro magnetic fields (radiation)

– Phones
– Cell towers
– Smart meters
– Planes
– Offices
– Wifi
– Airport scanners
– Baby monitors
– Xrays

Tips to Protect against Radiation Damage:

– Use headset when speaking on phone and keep phone away from body

– Use airplane mode on phone as much as possible

– Only have wifi on when using it or only use a cable if possible

– Remove smart meter

– Use defender shield products

– Take astaxanthin which is a seaweed which blocks radiation

– Phytonutrients to repair DNA damage

– OPT out of the airport scanners

The earth naturally omits EMF (DC – Direct current) up to 12 hz which is very different to the ac EMF radio microwave frequenzy ommitted by phones.

Ionizing radiation- Take Astaxanthin + fly at night (who plans their flight after that unless millionaire??)

Astaxanthin from H.Pluvial is algae- Protects against radiation + imflammation

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Air Travel Dangers:

Travelling by plane can definitely be challenging in such close quarters, especially with the current “flu of the day” scares – someone sneezes and you try not to breathe for a minute to avoid inhaling their germs.Don’t let germs put a damper on your travel plans; essential oils make great co-pilots, as they are all antibacterial and antiviral. I bring a little forest of oils with me when I travel. My travel kit includes a bottle of frankincense oil, a bottle of Tea Tree oil or Tee Tree hand cream and a botanical balm. The tea tree oil can be used to clean hands and protect the ears by applying a tiny bit in there. Anoint the inside of the nose with the balm to keep the lining of the nose moist and, as you breathe in the possibly germy air in the plane, the air gets filtered through the essential oils as it travels through the nose. You can use a cotton mask, which looks like a surgical mask, and apply essential oils of black spruce, eucalyptus and frankincense to the interior. This creates a humid microclimate of perfectly pure air. I also always pack my salt pipe. I like to clean the tray table and arm-rests with a little bit of Tea Tree oil Sanitizer.

Dive Deeper:Look into the HumanCharger, a light device that helps one adjust to time zones and charcoal air filters that fit inside the nose. Pack a tincture bottle of dandelion to release any water retention, and extra probiotics to boost the immune system.

A seven hour airplane trip exposes passengers to 0.02 mSv of radiation, which is a fraction of the exposure of a standard Chest x-ray(0.1 mSv). Domestic airline pilots are exposed to an additional 2.2 mSvper year, about the same dose as a brain CT. Although the amount of radiation absorbed during a flight depends on the plane’s altitude and latitude and the current solar activity and weather conditions, the typical New York City-to-Los Angeles trip in a commercial airplane exposes a person to about 2 to 5 millirem (mrem) less than half the dose received from a chest X-ray (10 mrem), according to the U.S Environmental Protection Agency. Rems are a measurement of the biological effect from exposure to radiation. To put this in perspective, the U.S. Nuclear Regulatory Commission estimates that the average American absorbs 620 mrem a year. About half of that yearly dose comes from natural “background radiation” constantly present in the environment and raining on us from outer space. Higher elevations are hit with more cosmic raysbecause there is less atmosphere above them to deflect the constant blow of background radiation. Similarly, flying in a plane exposes people to a higher dose of radiation than if they’d traveled by car. The backscatter X-ray technology being introduced at Transportation Security Administration stations in airports across the country gives off a dose of 10 microrem (mcg), or 0.001 mrem, according to the TSA. So while you’re in the plane that’s flying cross-country, you’re receiving between 2,000 and 5,000 times as much cosmic radiation as you were subjectedto in order to board the plane. Even if you combine those two doses, it is only about1/200thof what you normally receive in a year. According to Food and Drug Administration standards, no individual who is scanned before flights is allowed to receive more than 25 mrem in a 12-month period. But there’s little chance anyone, even a pilot, would reach that threshold: Doing so would take 25,000 scansin one year. However, some researchers argue that a single backscatter X-ray scan gives a person a larger dose than the TSA claims. David Brenner, chairman of the department of medicine at Columbia University, discussed the topic at the Congressional Biomedical Research Caucus when the TSA began rolling out backscatter technology in airports. Brenner said the dosage released by the scan is indeed small, but not as small as TSA would have us think. The number given is what the whole body receives on average. However, the whole body isn’t actually receiving the radiation exposure. The skin on the scalp receives 20 times the average dose that is typically quoted by TSA and throughout the industry. It’s still a low dose, but it’s much more than what’s usually said. Those worried about the 0.001 mrem that a person receives from backscatter airport security scans each way on a round-trip should consider that a person who smokes five cigarettes a day inhales about 1,325 mrem a year more than half the radiation amount absorbedduring a CAT scan, according to the office of Health, Safety and Security.

Most critical molecule within humans: DNA. Direct effect on molecule by ionization or excitation of the molecule and subsequent dissociation of the molecule. Radiation affects the DNA in cells. DNA controls the cell’s function and ability to reproduce. May destroy the DNA , i.e. kill the cell. May damage the DNA; the cell can: repair itself, not function at all or not function properly, or undergo uncontrolled division (cancer) DNA is long strand of small molecules. Directly or indirectly, radiation affects the DNA in cells.

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Case studies + speakers:

Sophia Ruan Gushee – Non toxic living

Daniel T. Debaun – EMF expert (Radiation Nation)

Dr. Martin Pall – EMF exposure and DNA damage

Dr. Derva Davis – Radiation and cancer (Disconnect)

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Case studies + speakers:

Sophia Ruan Gushee – Non toxic living

Daniel T. Debaun – EMF expert (Radiation Nation)

Dr. Martin Pall – EMF exposure and DNA damage

Dr. Derva Davis – Radiation and cancer (Disconnect)

Dr. Stan Talkin – Wired for loved

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EMF – electro magnetic fields (radiation)

– Phones
– Cell towers
– Smart meters
– Planes
– Offices
– Wifi
– Airport scanners
– Baby monitors
– Xrays

Tips to protect against radiation damage:

– Use headset when speaking on phone and keep phone away from body

– Use airplane mode on phone as much as possible

– Only have wifi on when using it or only use a cable if possible

– Remove smart meter

– Use defender shield products

– Take astaxanthin which is a seaweed which blocks radiation

– Phytonutrients to repair DNA damage

– OPT out of the airport scanners

The earth naturally omits EMF (DC – Direct current) up to 12 hz which is very different to the ac EMF radio microwave frequenzy ommitted by phones.

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What to pack for travel:

– Essential oil kit (tea tree, lavender, lemon and frankincense)
– Salt inhaler
– Astaxanthin
– Chlorella
– Selenium (Brazil nuts)
– Vitamin c
– Glutathione (Milk Thistle)
– Vitamin B12
– Ear buds for blocking out noise
– Antibacterial spray (with Tea tree oil in it)
– Medicinal mushroom capsules
– 95/100% dark chocolate
– Tempeh
– Green juices
– Wheatgrass cocktails
– Orange juice
– Seed or coconut yogurt with mixed greens
– Matcha milk
– Kefir + kombucha + beet kvass
– Goji berries

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Informal foods – Plane foods:

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Parasite cleansing:

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

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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

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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

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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

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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.

Biohacking:

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

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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

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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:

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.

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 (Preferably left out overnight without lid for extra oxygen, also cold water shocks the stomach) or tea
Green juice

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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
Milk thistle
Onions/garlic
Cabbage/broccoli
Avocado/spinach
Aerobic exercise
Weight lifting
Turmeric extract
Good sleep
Avoid alcohol

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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

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Sleep:

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 EMF
No phone
No electricity
No background noise
No food or exercise before bed

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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.

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The neurogenesis diet and lifestyle – Brant Cortright

1. Diet
2. Body
3. Heart
4. Mind
5. Spirit

Diet:

Blueberries
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

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