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In this post:

  1. Shawn Stevenson's top tips on how to improve your sleep.
  2. 19 evidence-based ways to lower the risk of dementia.
  3. How to boost your Akkermansia.
  4. NMN supplementation may help treat age-related eye disorders.
  5. Enhance your mitochondrial function with Methylene Blue.

1. How to improve your sleep

Shawn Stevenson, bestselling author, strength coach, health expert and creator of The Model Health Show, featured as the #1 Health podcast on iTunes with millions of listener downloads each year, shares his top tips for improving your sleep.

Exercise

According to an Appalachian State University study, the time we exercise can affect our sleep quality. People who exercised in the morning tended to spend more time in deep sleep, have more efficient sleep cycles, and experienced a 25% greater drop in blood pressure at night.

You can still take advantage of this benefit by doing even just 4 minutes of exercise in the morning to get a cortisol boost - it should be higher in the morning and drop as the day goes on.

Vitamin C

Vitamin C is important for regenerating tissues and regulating your sleep, individuals who are deficient in Vitamin C are more likely to have interrupted sleep. Cymbiotika Liposomal Vitamin C is derived from non-GMO L-Ascorbic acid and contains 1000mg of Vitamin C per serving.

Magnesium

Magnesiumis responsible for 325 biochemical processes we’re aware of, many of them involving sleep and recovery. Ensure you have optimal magnesium in your diet. Bioptimizers Magnesium Breakthrough is a full-spectrum formula that offers all 7 forms of Magnesium in one capsule.

Brain training meditation

Brain training meditation is equally effective as some of the best sleep medications. It’s free and comes without some of the dangerous side effects. Having a meditation practice each day can help your sleep, especially meditating each morning.

Listen to Jim Kwik's podcast to learn more expert tips on how to sleep better.

Related: Sleep Hygiene: Top 7 Ways to Improve Sleep Quality

2. 19 ways to reduce dementia risk

A 2020 review published in the Journal of Neurology, Neurosurgery, and Psychiatry analyses 243 studies and 153 trials in the search for evidence-based suggestions for Alzheimer’s disease prevention.

Here's what they found:

  1. Use your brain by solving difficult problems; use it or lose it
  2. Lower your homocysteine blood levels; used meds if necessary
  3. Don't be too skinny over the age of 65 (increase protein and exercise)
  4. Social life and hobbies to lower depression
  5. Lower stress with meditation
  6. Avoid diabetes (reduce sugar, add more fibre in diet and exercise)
  7. Head trauma: don't do it
  8. Lower blood pressure below 130 with low salt, low alcohol & exercise
  9. Address with doctor low blood pressure when standing up
  10. Childhood education: it's too late for older folks, but not for your kids/grandkids
  11. Lower obesity in midlife with diet and exercise
  12. Avoid weight loss later in life
  13. Resistance training, cardio exercise
  14. Don't smoke
  15. High-quality sleep, >7 hours, address sleep apnea
  16. Protect blood vessels in brain with diet and exercise, lower cholesterol and statins if needed
  17. Avoid frailty
  18. Atrial fibrillation: address it with diet, exercise, lowering blood pressure and meds
  19. Get enough Vitamin C with fruit and vegetables

Read the full review

Related: How Drugs and Diets Interact With Our Brain Physiology

3. Akkermansia to the rescue

Pendulum Akkermansia

Researchers have uncovered a strong link between people who have higher levels of Akkermansia in their gut and metabolic health.

Akkermansia is different from other beneficial bacteria species because it modulates the thickness of our intestinal mucosal layer, keeping our gut barrier strong.

Akkermansia feeds on mucin, a glycoprotein that regulates the thickness of the mucosal layer that lines our intestines.

As a byproduct of munching on mucin, Akkermansia produces short-chain fatty acids (SCFAs) that feed gut bacteria and intestinal cells. This increases the production of butyrate, a super powerful SCFA that supports gut health, modulates the immune system, and promotes an anti-inflammatory state.

Butyrate also strengthens tight junctions (the glue that holds our intestinal cells together), which helps keep unwanted materials from passing through and into circulation, a condition we call leaky gut.

Until recently, no company could successfully grow Akkermansia in the lab. Pendulum has finally cracked the code and created a unique manufacturing process to offer this next-generation bacteria in a convenient capsule form.

Read the full Dhru Purohit article
 

4. NMN for eye health

Cymbiotika MNM

Age-related eye disorders, such as age-related macular degeneration, diabetic retinopathy, and retinal detachment, often lead to severe visual impairment and irreversible vision loss.

These disorders all feature degraded photoreceptors, the light-responsive cells in the eye, which separate from a cell layer that nourishes visual cells called the retinal pigment epithelium.

This separation induces cell death, cell stress from harmful oxygen-containing molecules (oxidative stress), and inflammation. However, no current pharmaceutical approach can treat this photoreceptor degeneration.

A 2020 study suggests that nicotinamide mononucleotide (NMN) administration helps protect photoreceptors after retinal detachment and oxidative stress injury.

Cymbiotika NMN is further enhanced with polyphenols resveratrol and apigenin that work synergistically to activate your body's longevity pathways.

Read the full article on NMN.com

Related: Artificial Blue Light, UV and Eye Strain from Computer Screens

5. Methylene Blue - one of the most powerful mitochondrial optimizers on the planet

Troscriptions Just Blue

Did you know your mitochondria function as batteries that produce more than 90% of the energy in your body's cells?

The more healthy mitochondria your body contains, the better you'll feel, the more robust your metabolism will be, and the slower you will age. Plus, mitochondrial dysfunction is often the root cause of disease/health issues.

For clean mitochondrial optimization (i.e more energy + enhanced antioxidant capacity), Just Blue is your buccal troche of choice.

Give your mitochondria some love and you’ll thank yourself later!


 
Follow OptimOZ on Instagram for tips, enter giveaways, learn stuff and get discount offers.

See OptimOZ new products or special offers.

Nurture your body's microbiome and help keep your gut healthy. Try Akkermansia probiotic.

This phsyician formulated mitochondrial enhancer gives you a smooth energy upgrade and high definition focus at any time of day. Try Just Blue.

Guest Author
Guest Author

This article was contributed by a guest author with expert knowledge in their field.



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