In (normal) life, we have the illusion that we imagine what lies beyond the horizon. This is a very human tendency, a protective mechanism of sorts, helping us deal with the sense of unease brought about by the unknown, that vulnerability.

What happens when that veil of certainty is lifted? Because for sure this is a veil.

When in life do we really know what lies beyond, what the future holds, or even what out experience of the next moment will be? The answer is never. The countless distractions of today - phones, computers, TV’s, food, shopping, and even exercise help energize the illusion of predictability.

We only glance at the reality that we know nothing of the future when we are able to unplug and be present. It is a good idea to practice this - to familiarize ourselves with the reality that our ducks are never really in a row. That while we can make predictions that may seem solid given our knowledge and experience, but in no way is anything in life a guarantee.

Meditation is the practice of letting go of the illusion of the future (and the past) and living the present moment. This is especially important today, where hiding behind distractions no longer quells anxiety as it once did a mere month ago. Apps such as Headspace, Calm and Insight Timer are great for both beginner and experienced meditators. I really like Ziva meditations, which are mantra based. If you would like personalized help to get started, I offer guided meditations over the phone or Skype. Send me a note.

Another way to “be” is through breath work. Gregg has been leading small groups through 20 minute immune boosting and anxiety relieving breath work sessions every day. If you are interested in joining, contact us here.

Being in nature helps bring me into the present. An exercise based on one I heard on the Tim Ferriss podcast with Jack Kornfield, a trained Buddhist monk, resonates deeply with me. Give it a try.

Put your hand on the trunk of a tree. Close your eyes and feel its sturdiness, its strength, its flexibility. Imagine its roots, deep and intricately connected below the earth. Recognize its history - its wisdom, all it has seen and withstood throughout time - storms, winds, rains, humans and other creatures of all kinds. Surrender to the feeling that we are a part of all of this.

I’d love to hear what you think once you try it.

Santa Monica Beach

Given the current state of affairs, most of us are forced to face some very new concepts. The one I’d like to address today is time. For as long as I can remember, I have not had the opportunity - dare I say, luxury - of embracing idle time. Yes, when we are on a planned vacation, idle time is built in, but for the first time ever, this time is unplanned and its end uncertain.

Although much of this seems may feel a bit like a scene in a sci-fi movie and out of our control, we can choose to see differently.

We have the authority to choose the narrative. How about a scene in which this time is a window of opportunity? A necessary gift unfolding perfectly to reposition the way we are collectively behaving in this world.

Deep Health is especially significant now. The focus on strengthening our commitment to all things that move us in the direction of health and wellness - Movement, feeding our bodies wholesome, nutritious foods, keeping stress at bay through conscious relaxation and meditation, prioritizing and non-negotiably protecting our sleep and surrounding ourselves with people who nourish our souls, laugh with us and hold space for us to be exactly who we are.

So, with this perspective, we can acknowledge the grim and the fear, and then set it aside and make room for positive change.

How are you evolving with this life change?

With the mornings now free of a school schedule, my daughter and I have made a commitment to go out for a morning run every morning. Without a gym to visit, movement creativity is at its peak with at home training, mobility, yoga, and breath work and we have been carving out time for evening Savasana, Yoga Nidra and Courageous ball sessions.

I have been experimenting wildly with new recipe ideas using what we have in the pantry and freezer.

I have been sharing a glass of wine with a friend in the evenings as well - virtually and we have a FaceTime dinner party planned with some family this weekend. North Carolina, California and New York will all be there.

On that note, would you like to cook together? I am getting ready for some Zoom cooking lessons. I will announce what we will be cooking a day or two in advance so you can gather provisions, and through Zoom show you how to put everything together.

If you are interested, send me a message! Let me know what you may enjoy learning how to cook and what time frame would be best for you. Be sure to include your time zone.

Would you be interested in 20-30 minute morning Zoom immune boosting, stress relieving breath work sessions? Let us know.

These sessions will be offered on a donation basis.

The New Potato

Turns out Hippocrates was right. All disease begins in the gut. He made this statement over 2000 years ago and now we are discovering how true it really is. An unhealthy microbiome is linked to a myriad of illnesses including allergies, autism, blood sugar dysregulation, depression, diabetes, autoimmunity, cancer, heart disease, fibromyalgia, eczema, and asthma - so much so, the microbiome is being referred to as the second brain. Keeping your gut in tip-top shape is arguably the most important thing you can do to living a long and healthful life.

What is the microbiome?

The microbiome is the community of microorganisms including bacteria, fungi, protozoa and viruses living in the human body. The human gut is home to approximately 100 trillion microorganisms. The are 100x more bacterial DNA in the gut than all the DNA in the human body. According to Chris Kresser, Functional Medicine and ancestral health clinician and educator, gut microbes regulate 70 to 80 percent of the immune system, influence blood sugar control, modulate the function of the brain, bone, heart, skin, eyes and muscle tissue.

How does the microbiome become unbalanced?

1. A poor diet. The Standard American Diet chock full of pro-inflammatory processed foods, refined carbohydrates and industrial seed oils will do the trick. Couple this with low fermentable fiber intake and essentially, the ecosystem of the gut is starved of the bacterial diversity.

2. Chronic stress. Your gut is influenced by thoughts and emotions. Stress directly signals the release of chemicals that disruptively impact gastric secretion, gut motility, and gut permeability. Conversely, an impaired gut microbiome also affects mental health and wellbeing.

3. Chronic infection. Underlying viral, bacterial and fungal infections, often undetected, negatively impact the make up of gut bacteria.

4. Medication. While the use of antibiotics and the degradation of the gut microbiome is quite well known, other medications such as birth control, NSAIDs (non-steroidal anti-inflammatory drugs) and Proton pump inhibitors also significantly alter the gut..

5. Lack of sleep. We are obsessed with good sleep in our house. With good reason. One is the impact it can have on the gut. A dysregulated circadian rhythm and not getting enough good quality sleep can contribute to imbalances in the gut microbiome.

7 steps to better gut health.

1. Eating real foods is the first step.

   • Focus on eating unprocessed, unrefined real food - meaning as close to the way nature delivers it as possible.

   • Cut out refined sugars and other refined carbohydrates.

   • Eat lots of plants, including prebiotic foods that feed healthy gut bacteria.

   • Take a high quality probiotic supplement. I take SEED.

   • Remove inflammatory vegetable oils from the diet and replace them with healthier oils such as extra virgin olive oil, coconut oil and avocado oil.

   • Eat plenty of fermented foods such as kimchi, sauerkraut, yogurt, and kefir to help boost the population of healthy bacteria in the gut.

   • Eat healing, collagen-rich foods such as bone broth which fights inflammation and nourishes the intestinal lining. Here are some additional benefits of bone broth along with a delicious homemade recipe.

2. Manage your stress levels.

   • Here are some ways to cultivate a healthy mindset.

   • Here are a few breath work protocols to effectively help manage stress.

   • Use resources to help to start a mediation practice. Headspace and Insight Timer are my favorites.

3. Check for possible underlying infections. Stool testing is a valuable tool - ask your doctor.

4. Exercise. Regular movement helps keep gut microbes in tip top shape. Develop a sustainable routine. Here are some ideas.

5. Tidy up your sleep hygiene. Seven to eight hours of high quality sleep are ideal for supporting gut health. Need some tips on how to get there? Turn your room into a dark, cool cave, minimize blue light post sundown and try to maintain a regular sleep-wake schedule, even on the weekends. You can find many more tips here.

You’ll be surprised at how much of an impact reseting your gut will have on your overall life. It will positively effect your sleep, help you lose those extra pounds you can’t seem to shed, give you more energy, improve your digestion, reduce inflammation and clear your brain. Oh, and your skin will glow! Join us on our inaugural Bone Broth and Mini-Fast Reset in January. For more information, see here.

By the way, this would make an awesome holiday gift to a loved one or yourself!

"What you think, you become.
What you feel, you attract.
What you imagine, you create.”

― Gautama Buddha

Our view of the world is determined for the most part, by our perception of it and our world attitude (how we relate to experiences and outlook on life) in turn, largely impacts health, both psychological AND physical.  In terms of turning health around and truly "deep health" evolving into the best version of ourselves; that thriving, growing, learning, full of vitality and overall happy human of our dreams; a host of different aspects must come together synergistically.  We've touched on many of these aspects in the past - movement, nutrition, and sleep.  What about the mind?  Without a supporting mindset, it's not likely any of the efforts put towards moving, eating and sleeping will make a marked difference for long.  

So what the heck are we thinking these days?  Turns out, way too many stress inducing thoughts.  Fueled by television and social media and the impending FOMO (fear of missing out) we've come to live in a time of less than optimal thinking patterns.  The representations of life in media are often far beyond any grasp of reality, and while we may intellectually realize this, the resulting feelings are of disappointment and disconnection.   Coupled with overwhelming stress, relentlessly busy schedules, and a lack of mindfulness, it is important to not only become aware of negative, energy zapping thought patterns, but also to have the tools to turn them around.  

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What are some negative, energy zapping mindsets to be aware of:

1. Perfection or failure, nothing in between.  For example:  You didn't get the job you were hoping for, therefore you will become homeless and starve to death.

2. Personally attaching to outcomes.  For example:  You didn't get the job you were hoping for, therefore you are worthless.  Part of this is also comparing your constructed reality to the truth.  Example:  I should have done [insert action], then I would have gotten the job.  "Should" can be a very dangerous word!

3. Ruminating on negativity which leads to feeling helpless, powerless and stuck.  This often leads to depression, lack of confidence and trust that things will work themselves out.

4. Trying to think of very possible scenario to avoid failure and again, becoming stuck.  

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A healthy mindset is a muscle that requires training, just like your glutes and biceps.  Here are some ways to cultivate one.  

1. When you notice yourself creeping down that negative rabbit hole, ask yourself, "What's the worst that can happen"?  Usually the worst that can happen is not so bad.

2. Focus on the "details in the fabric".  If we pay attention to the subtle details in life, we'll see that they are perfectly coordinated.  Take a glass of wine (or a cup of coffee), for example.  The subtle nuances are what transform a decent glass of wine into something superb.  Recognizing the wildflowers popping up between the slats of concrete, the sunlight peeking through the clouds just so,or the touch of a loved one help minimize the impact of the seemingly unfortunate life experience.

3. Let go of assuming we know the future.  We often judge our experiences from the "fortune teller" point of view.  The truth is we have no clue of what the future holds or why things happen the way they do in the long run.  Fortunately is a kids book that really nails the message.  With a broader lens, we see that things work themselves out just the way they are meant to.

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Here are some healthy mindset exercises:

1. Mindfulness Meditation:  There are several good apps out there to help get you started.  (Contact us if you'd like some recommendations).  You can also start out pretty easily unassisted.  Take 5 minutes out of your day at anytime that works best for you. Sit upright and comfortably in a chair, cushion or floor, close your eyes and pay attention to your breath going in and out of your body.  Some people find it easier to say to themselves "inhale" and "exhale" as they do so.  As this becomes routine in your life, this sense of mindfulness will carry over to the rest of your life and in all you do.  

2. Gratitude Practice:  Studies show that maintaining a gratitude practice, has shown to lower levels of anxiety and depression, and increase optimism and overall sense of wellbeing.  All it takes is 2 minutes in the morning to quickly jot down 3 things you are grateful for.  Keep a journal by your bedside dedicated to this to help make this into a habit.  

3. Breathing Techniques:  Like meditation, certain breathing techniques can help create space between you and the negative situation you may be experiencing and help activate the healing/calming effect of the parasympathetic nervous system.  One of our favorites is 4-7-8 breathing.  Inhale for 4 counts, hold for 7, exhale for 8.

4. Determine Your Triggers (and create a pre-game plan):  Think about circumstances, environments, people, and even foods that have triggered negative thinking in the past.  Short of avoiding them (which is easiest to do with food), make a plan for when you DO have to be in those "toxic" situations.  Your pre-game could look like this:  Schedule in an extra meditation session to help broaden your outlook.  Then, determine your default negative thought patterns and write them down on a piece of paper.  Next to those, write down how you'd like to respond to them.  Keep that piece of paper with you in case you need a reminder of that plan while in the midst of the trigger situation.

5. Take a break:  A change in scenery can do wonders.  Take a walk (preferably in nature) or a movement break, engage in a mindless activity or take a nap.

6. Limit your time on devices in general and especially social media.

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June is gratitude month for our family.  We are expressing gratitude outwardly to one person every day of the month in person, via email, text, old fashioned letter, gift, etc.  No rules, except that it is to be done daily and should be specific (rather then "thanks for being you").  Want to join us?  

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(Full disclosure:  We are affiliates of one or more items listed above.  While we make a little bit of money if you make a purchase using our links, it is at no extra cost to you.  We have tried each of these products, honestly believe in them and would otherwise never recommend them).

A common habit shared by some of the most successful people in the universe is following a morning routine.  This is true for world leaders, business executives, athletes, actors, musicians, writers, and artists alike.  Why?  Morning routines set the tone of the day, help foster the feeling of connection and organization, and harness the strength of will power at its peak.  It builds momentum for all that unfolds throughout the remainder of the day.  Routines and rituals also happen to be a commonality between centenarians and super centenarians... aka people who live very long lives. Studies have shown that strong morning rituals help reduce stress and mental fatigue.  Perhaps this is part of the reason why.

My morning routine help me get going without having to ask myself the question, "Hmmm, what shall I do first", which can become extremely overwhelming and absolutely stressful.  I definitely don't get to do all the things on the list all the time, but it's never all or nothing.  I do what I can, and for the most part, here is what it looks like, weekdays and ends.  (Gregg's routine is very similar.  If you want to know exactly what it looks like, write a note in the comments).

1. Wake up naturally between 5 and 5:30am.
2. Rub some essential oils on my temples and third eye (usually lavender or frankincense).
3. Do a couple of rounds of breathing exercises (to be perfectly honest, I often tend to skip this).  
4. Meditate for about 20-30 minutes.
5. Perform a few mobility exercises, which are like meditation for my body (some combination of joint mobility or CARS, push-ups, The Founder move, spinal twists).
6. Make the bed.  This is 100% crucial....it is closure to all the morning habits that happen in the sanctity of my bedroom and I feel unsettled without it!
7. Drink a LARGE glass of water with lemon and a bit of sea salt.
8. While I'm drinking water, the coffee is brewing.
9. With coffee in hand, I try to write in my journal.  If my daughter is up and we need to get our act together quickly to get to school on time, I don't get to this.  When I do, I write at least 3 things I am grateful for, sometimes sketch and/or write random notes and plan out the day.

What does your morning routine look like?  Need some help putting one together?  Let us know!