Ageless Lifestyle Tips 284 for Busy Women. Vibrant Health. Peak Performance. Age Reversal & Longevity

It’s Ines here … and I’ve got a question for you …

I’m writing this ‘newsletter’ for you every week sharing the latest research & tips.

I’m wondering though … if the way l’m doing it is the best way for YOU!

Do you want me to give you just the tips … and I just link to related research, so you can dive deeper in case you want more background information? …

OR

Do you want me to send you the tips PLUS those explanations as I’ve been doing so far?

Please simply reply in a short post below, which option you prefer, , so I can improve my mails & help you more to be your very best self ...

A) I just want Short Tips

B) I want Tips AND some Research & Background Infos

Now, let’s dive in to this week’s research, lifestyle tips & ideas on how you can improve your health, performance & longevity.

Is Impostor Syndrome Driving You to Burnout? …

… Impostor syndrome is quite common in women, but men might be very similarly impacted.

Impostor syndrome is the belief that you’re not as good as other people seem to think, that you’re a fraud and don’t deserve, e.g., promotions, pay rises, …

This belief tends to be faulty though … and what is worse, it can have a lot of negative consequences, including being a perfectionist who tries to work more and better than others, which is a recipe for burnout.

Impostor syndrome has also been related to low self-esteem, depression, anxiety, insomnia, and having issues with relationships (study 1. Study 2).

And … as you can imagine … it is also quite likely to age you quicker.

So, what can you do?

Check with your friends & colleagues how they truly see you. And if you don’t believe their praises, connect with a coach or mentor, join a small MasterMind, … and hear what they have to say.

Or get help from a psychologist or psychotherapist to discover where this perception about yourself comes from and how you can overcome it, so you can be your very best Self.

Microdosing Yourself to Better Mood & Less Stress …

… Microdosing, especially with psilocybin has become more popular over the last years, especially among entrepreneurs and business leaders.

But is it actually good for you?

It might well be (study).

It could help you with stress, boost your mood, and improve anxiety and depression. Especially women seem to improve depressive symptoms by microdosing.

You might even be able to improve your performance.

Add on lion’s mane & Niacin (Vitamin B3) as you age and the chances are pretty good that your performance improves even more.

Want to try it for yourself? (Speak with your doctor first, as usual. It’s especially important to watch out for any existing health issues and drugs that might interfere). Start testing once or twice a week working your way up to 3–5 times per week with 0.1 to 0.3 g of dried psilocybin mushrooms.

Please do share your experiences.

Improve Your Mitochondria … and Your Brain … with Butyrate …

… Butyrate is a short-chain fatty acid that your body produces in your lower intestinal tract when digesting dietary fibers, especially starches. … You can also supplement it.

There are many benefits to butyrate (study 1. Study 2. Study 3) …

Butyrate has an anti-inflammatory effect (helping you to lower inflamm-aging). It can help you shift your macrophages (white blood cell that act as scavengers that recognize, engulf, and destroy dead cells, foreign substances, and other debris) from pro-inflammatory to anti-inflammatory.

It can also help you heal your intestinal barrier and improve your gut’s immune system.

And if that’s not enough, you’ve probably heard of the gut-brain-axis, where your gut influences your brain … and the other way around.

Butyrate seems to activate BDNF (brain-derived neurotrophic factor), sometimes called fertilizer for your brain. This in turn seems to help, among others, your cognitive function, especially your spatial memory.

Unfortunately, your body’s ability to produce butyrate tends to go down as you age. So, make sure to get plenty of fiber, especially starches, and other prebiotics. Add on occasional probiotics and, maybe also occasional a butyrate supplement.

I would not recommend this as a daily ongoing practice as there are cases where boosting butyrate induced insulin resistance (at least in pregnant rats) and where the balance of the microbiome shifted too much having adverse effects (in shrimp 😮).

As with everything, it’s always a question of moderation.

Stop Burnout … Before It Is Too Late! …

… Burnout is real. I know what I’m talking about. I had burnt out a few years ago and it took me 2 years to go back to business full-time … and even now, I’m still very conscious of the fact that I could burn out again … as has happened to a friend of mine recently who had burnt out the first time at pretty much exactly the same time as I did.

I had written about my experience in Jeunessima Magazine 19 as I don’t want that experience to happen to anybody else. I also wrote an article with some tell-tale signs. Check out this short abstract with some of those signs …

 Are you burning out right now?

Burnout does not happen suddenly. In most cases, it is a long and slow process that draws us in, lulling us to burn out without even realizing.

Strong women, doers, shakers, high-achievers and women with great vision are especially likely to burn out.

Check our compilation of tell-tale signs to see if you are on the way to burning out.

Physical and Mental Exhaustion

You …

·     Feel very tired

·     Have insomnia … Trouble going to sleep or staying asleep. Waking early. Sometimes you might even think you’ve finally fallen asleep, but you wake up tired because your body hasn’t rested deeply enough to repair and regenerate

·     Are forgetful

·     Can’t concentrate properly

·     Are unable to switch off, even away from work. Thoughts are racing through your head

·     Suffer physical pain, headaches, stomach pain, chest pain.

·     Feel dizzy

·     Your heartbeat is elevated

·     Fall ill more often … weakened immune system

·     Feel anxious … from tension, worry, edginess, interfering with your ability to be productive

·     Get angry … from being irritable to angry outbursts and serious arguments, to even being aggressive, maybe violent

·     Experience depression … it starts with just being a little sad or hopeless, to feeling worthless to really feeling trapped, seeing no place for yourself in the world (get immediate professional help)

·     Experience inflammation biologically … as measured with CRP

·     Measure HbA1C (blood glucose over the last 2-3 month) over 3.5%[IO1]  … even though that is supposedly in the ‘normal’ range, related burnout cases increased from 16.6% to 60%.

Cynicism & Detachment

·     Loss of satisfaction & enjoyment … You have lost interest in your work and would rather avoid it or escape wherever possible. You no longer find joy in any activities … even those with your family and friends

·     …

Read the full article to discover more signs you might be getting closer to burnout … including denial! … in Jeunessima Magazine 19. On your desktop. On your iPad.

Cool Product Corner. Sleep Well …

… with Somnee.

Earlier this week, I spoke with Aaron Bromberg, the CEO of StimScience, the developer of Somnee.

Somnee is a brand-new headband that is meant to help you fall asleep quicker and improve your sleep quality … super crucial for allowing your body its own glymphatic cleansing cycle … and repair and rejuvenation of your body and mind.

We’re all unique … with sleep patterns that are slightly different for each of us. So, neuroscientists developed Somnee to measure your brain’s electrical state and then personalize a 15-minute microcurrent electric stimulation session for you that helps you fall asleep with more ease. (And no, it doesn’t hurt. You might feel a slight tingling. That’s it)

You do the session just before you want to go to sleep (maybe with a little meditation?) … and then you can take the headband off.

Measure nerds like myself wear the headband the whole night (at least at the beginning), so Somnee can predict your sleep even better.

I haven’t been able to use Somnee yet but if you’re curious, you can currently pre-order it on Indiegogo.

Quote of the Week …

Healing may not be so much about getting better, as about letting go of everything that isn’t you – all of the expectations, all of the beliefs – and becoming who you are - Rachel Naomi Remen

Have fun … stay young,

Ines

For more tips & ideas for your health, performance & longevity … delivered straight to your e-mail, click here & join women from all around the world who are already receiving practical tips every week.

Disclaimer: Use your own good sense and consult a doctor or other certified health professional before applying any of the tips I share with you. The responsibility is with you as I don’t know your body and all your history, so it’s impossible for me to give you personalized advice. … Sometimes I include affiliate links in the mail, so you can get the products I recommend (at the lowest price I can find for you) … while I get a tiny commission.