Homework Spotlight: Nutrient Density

Managing nutrient density ensures you get all the micronutrients you need without too much energy (calories). I learn about nutrient density and related topics in Marty Kendall’s Facebook group Optimising Nutrition.  Scroll down on his How to maximise nutrient density blog post to learn more about nutrient density means.

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Homework Spotlight: Ted Naiman, MD and the Protein:Energy Ratio

Ted Naiman is a practicioner who has worked in the low carb space for years.  A search of his name will result in a prolific number of his own videos, videos from conference presentations and podcast interviews.  I appreciate his actual clinical experience and practical approach.  His info graphics Naimemes are great illustrations of many of his concepts.

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Homework Spotlight: Omega-3’s

I recently listened to a podcast on the topic of omega-3 fatty acids.  I have a good understanding of the importance of omega-3 fatty acids and I make the effort to eat sardines and non-farmed salmon for protein and sources of omega-3 fats.  I decided to pull the trigger and get a test that would provide an indication what fats make up my cells. I chose the Omega-3 Index Complete test from OmegaQuant which includes:

  • Omega-3s
  • Omega-6s
  • Saturated fats
  • Monounsaturated fats
  • Trans fats
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Homework Spotlight: Sarcopenia

As we age, we lose muscle.  A word exists that describes this sobering facet of life: sarcopenia.  The International Osteoarthritis Foundation description of sarcopenia reads:

“Sarcopenia is, in its most literal sense, the loss of muscle mass, strength and function related to aging.  We are now discovering this loss is a complex and multifaceted process.  Most commonly seen in inactive people, sarcopenia also affects those who remain physically active throughout their lives .  This indicates that although a sedentary lifestyle contributes to this disease, it’s not the only factor.”

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Homework Spotlight: Making Quality Sleep A Priority

I have grown keenly aware of the importance of quality sleep.  I have a mild addiction to my Oura ring and the information it provides regarding sleep quality.  One trend that Oura revealed is that eating too close to going to bed does negatively impact my REM and deep sleep. I try to guess what my sleep score will be based on how I feel upon waking before checking out Oura’s assessment.

In April 2019 making quality sleep a priority was reinforced after enjoying the 3-part series from The Drive podcast by Peter Attia, MD with researcher Matthew Walker.

#47 – Matthew Walker, Ph.D., on sleep – Part I of III: Dangers of poor sleep, Alzheimer’s risk, mental health, memory consolidation, and more

#48 – Matthew Walker, Ph.D., on sleep – Part II of III: Heart disease, cancer, sexual function, and the causes of sleep disruption (and tips to correct it)

#49 – Matthew Walker, Ph.D., on sleep – Part III of III: The penetrating effects of poor sleep from metabolism to performance to genetics, and the impact of caffeine, alcohol, THC, and CBD on sleep

The main tools in my “sleep toolkit” are:

A sleep mask.

Unimi makes a nice, lightweight and inexpensive sleep mask that is contoured and does not touch your eyelids or eye lashes. You would be amazed at how much light is in your environment once you experience using a sleep mask. I can attest that it completely blocks out light.  This mask is comfortable and does not move even though I move around during the night.  In addition to wearing the mask at bedtime, I often use it when flying if I want to take a nap.  I purchased mine from Amazon and it came with a small mesh carrying bag.  I tried a few sleep masks and this one is my favorite.

Reishi at bedtime.

I use Four Sigmatic Reishi elixir tea or Ancient Apothecary Fermented Reishi capsules 30 to 60 minutes before bedtime.  Both of these products work for me however I think the tea works best.  Read more about The Benefits of Reishi

Full spectrum CBD.

My first foray into CDB was using it to calm my dog during thunder storms.  It works great for Ginger as long as I can give it to her before the anxiety sets in!  This lead to curiosity regarding the possibility of it being useful for this human.  Seeing nothing in the ingredients of Charlotte’s Web Hemp Extract Oil for Adult Dogs (PAWS) that would prohibit me from ingesting it, I gave it a try when I wanted to make sure I got a good night sleep.  It did help and I eventually bought my own (smile).  I subsequently learned a lot about choosing a CBD supplement on BioHackers Lab podcast episode 97: What to Look for When Buying CBD Oil.

May you sleep well.

More To Come…..

Homework Spotlight: Dr. Ben Bikman

I have thoroughly enjoyed listening to and reading information from Ben Bikman, PhD, a scientist and professor at Brigham Young University with a primary focus on better understanding chronic modern-day diseases, with special emphasis on the origins and consequences of obesity and diabetes. His research covers a lot of information on brown and white fat, as well as my favorite hormone insulin.  Continue reading

Homework: Becoming A Better Reader

I invest a fair amount of time in reading books related to health and mindset.  Impactful points in a book are rewarded with a mere underline and not much more. I sporadically make notes in the book or on paper but this in an area ripe for improvement.  But taking notes and stuff is like being in school, isn’t it?  Yep.  It is.  And as I attend “classes” related to my re-education, I have realized that learning to take away more from what I am reading is a great goal. Continue reading