In The Fall Shop: Making Ourselves At Home + A Letter From The Editor

Hello, fall of 2020. Does this means we're over the hump? We're not so sure. For all the tumult this year has brought -- for purposes great, historical, small and private -- we're sure of very few things: but one of them is that self-care has gone from a 'weekly moment' to moment-to-moment.

While the whole notion of shopping seems to have changed, we're still proud to support the brands and products we think are well worth our dollar. In this year's fall shop, we've packed in a variety of things to wear (more on that soon!) including cozy head-to-toe looks that work as well on the couch as they do for a business meeting (even if those are now the same thing) and little items for the home and our daily routines that bring an instant uplift.

My personal MVPs lately havebecome an eyelash curler, an over-sized headband, and a long gauzy summer dress like this one from Acacia that might otherwise be worn poolside. Layer that with a cozy, transitional cardigan (this alpaca button-up is just $128) and you've got yourself a WFH wardrobe that dreams are made of. While our fashion priorities may be shifting, the little things we do to feel like ourselves and have fun with what we're wearing at home provide us a little bit of joy. And, right now, a little bit of joy matters a lot.

This fall our eyes, hearts, minds and spirits are on the eyes, heart, mind and spirit of our nation. What path toward progress will we carve out together in this tumultuous time? We hope you are engaged in the important action required of all our generations at this time.

We mark every new season with a new The Shop curation and we wanted to keep that tradition alive. We hope there's something here that will spark your imagination, bring a sense of freshness and calm to your kitchen, or help support your overall health -- whether, physical, mental or emotional. We haven't stopped moving on the sustainable front and everything here is responsibly made as far as our research will carry us. Also, honestly, the Ziip device and a bit of this Westman Atelier highlighter might carry you further than you think.

Schedule those friendly phone calls, keep educating yourselves, get as much rest as you possibly can, brew some 'shroomy coffee while you homeschool and stay in touch with us as we serve up advice and insights best we can through an unprecedented season...

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Your Super’s Kristel de Groot Is On A Mission To Improve Your Period

Kristel De Groot is the co-founder of Your Super, a plant-based superfood brand whose potent products (like this cacao mix) we’ve been using for years.

Kristel started Your Super after her partner Michael Kuech, then 24, was diagnosed with cancer. With the help of her mom, who happened to be an orthomolecular nutritionist, Kristel created superfood and vegan protein mixes in her own kitchen to support Michael’s healing. After Michael fully recovered, and after a ton of demand from their friends and family for the blends, Kristel and Michael decided to go into business with their products. Fast-forward six years later and Your Super is now one of the hottest wellness brands going with a global presence and a powerful new investment from Power Plant Ventures (Beyond Meat, Thrive Market, Veggie Grill) and Clif White Road Investments (Cliff Bars).

This summer, Kristel and Michael have launched a new product specifically with women in mind. Moon Balance is a smart blend of powerful ingredients designed to naturally balance hormones and reduce symptoms of PMS and menopause. When our hormones are out of balance so is our mood, sleep cycle, weight and skin health. Moon Balance blends six superfoods to support total hormone optimization.

To launch the new mix, Kristel also initiated a super cool “Moon Day Policy” at Your Super. We spoke with Kristel about the new policy and the benefits of her exciting new product...

The Chalkboard: Kristel, we loved learning about the new “Moon Day Policy” you've put in place at You Super to celebrate the launch of Moon Balance. Will you talk to us about the new policy and how it works? 

Kristel De Groot: At Your Super, employees who identify as women are permitted one “Moon Day” before or during their menstrual cycle to be at home. I call it a “do what you can day” -- that can be working from home on the couch, cancelling your meetings or simply taking off. This is to encourage our team to listen to their bodies, tap into their intuition, rest in order to perform at a high level.

A recent study revealed that 20% of womxn suffering from period pain felt that this pain interfered with their daily activities, including work. While physical symptoms are important, they say nothing of the various mental health implications that periods can have for many womxn. PMS is a medically recognized condition that severely affects between 20-40% of menstruating women.

Now, at Your Super qualifying employees can use Twelve Moon Days throughout the year. We manage this new shift by encouraging teams to communicate and collaborate to ensure everyone takes leave without disrupting operations. We help team members find ways to delegate, postpone or otherwise manage projects that will be affected by their Moon Day.

TCM: Women often simply 'deal with' the pain and discomfort of their periods, but can you talk about the health benefits of dealing with them head-on?

KD: It’s great that women are so strong that we can feel pain and pretend not to -- I mean, it’s what all of us have been doing in school and work for all this time. We pretend that we’re fine. We’re really good at that. But it doesn’t mean that’s a normal way to live your life. I am interested in women (and really all people), listening to their bodies and helping support them using natural herbs and adaptogens, so it never even reaches that painful point.

TCM: What would you say to those who are skeptical of using a natural product like this for PMS? I always love to ask this question. How would you respond to women who would just prefer to pop a pain pill to manage period symptoms?

KD: What if you didn’t have pain to begin with…? What if you were able to balance your hormones, support your body and mitigate the offset of pain and hormone-related symptoms. Isn’t that something worth trying out…?

Being out of balance may show up through pain, but it also shows up through other ways during the month like having a bad mood, low energy -- just not feeling like yourself. Your lifestyle and what you eat day to day influences your overall health. And just because PMS is common, it doesn’t mean it’s normal to have pain or heavy cramps every month.

TCM: So true and so well said, thank you. Let's talk about the ingredients in Moon Balance. Our readers are pretty knowledgeable, so don't be shy!

KD: We use herbs which, of course, come from nature. That being so, each ingredient works with your bodies’ innate ability to heal and regulate itself.

Adaptogens literally adjust to what your body needs at any given time -- so if a certain hormone is too low, and adaptogenic herb can support your body's ability to either increase or decrease. Fascinating stuff, really.

Hormones influence our mood, quality of sleep, ability to focus, skin & hair health, weight, and cognitive function. Simply put, they’re essential for your health and to feel good every day. Moon Balance's two superstar ingredients are:

Maca (Peru) | This ancient superfood from Peru is a powerful adaptogen that was used hundreds of years ago by the Incas for more energy and hormonal balance.

Shatavari (India) |  Loved for its ability to fight symptoms of PMS, this adaptogenic herb is a hormone health superstar.

The three supporting superfoods and herbs include:

Baobab (Ghana) | Harvested from the “Tree of Life,” baobab is a vitamin and nutrient-rich fruit that keeps your mood stable and your hormones balanced.

Hibiscus (Egypt) | This superpowered plant is as practical as it is pretty, thanks to its ability to reduce mood swings while helping to alleviate PMS pain.

Beetroot (Canada) |  Cherished by the Ancient Romans, this ruby-colored vegetable reigns supreme when it comes to fighting symptoms of PMS and menopause.

TCM: Okay, so easy to put in a smoothie then. Is there a cumulative effect to taking Moon Balance over time?

KD:While some of our mixes’ effects are felt immediately, with Moon Balance it is a more subtle stability that occurs over time. Our community has already reported a regulation of PMS symptoms, reduced menopause hot flashes, less period pain (cramps and bloating) and one of the most interesting ones in our customer groups; INCREASED LIBIDO. One of our customers wrote telling us that resulted in her becoming pregnant so this is one of our first Your Super babies that we know of, ha…!

Fun fact; the ingredients in the moon balance formula are also known to increase libido and fertility in men.

TCM:Let's talk about the actual ingredient quality. This is where shopping for superfoods can get tricky -- understanding how 'clean' or well-sourced ingredients are makes a big difference...

KD: Our ingredients are naturally dried to preserve the micronutrients and are tested by third party labs before, during and after production to ensure they are of the highest quality. Every Your Super ingredient is certified organic, Non-GMO certified, Glyphosate-Free, plant-based and gluten-free.

You’ll also never find any sweeteners, stevia, artificial flavors, fillers, preservatives or additives.

We believe that you should know where your (super)food comes from so our supply chain is also 100% transparent. We source all of our ingredients directly -- we know where each berry and seed come from and we try to have a positive impact on the local communities where they’re sourced as well.

This story is brought to you in partnership with Your Super. From time to time, TCM editors choose to partner with brands we believe in to bring our readers special offers. The Chalkboard Mag and its materials are not intended to treat, diagnose, cure or prevent any disease. All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programs.

 

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The Single Girl’s Guide To Manifestation: 3 Blocks To Let Go Of Now

Manifestation Coach, Jessie De Lowe just released a Comprehensive Guide to Manifesting Love, a nine-part private course full of teachings, journal prompts and meditations designed to remove blocks and support those in pursuit of a new relationship.

We asked Jessie to breakdown some of the most common misperceptions so many of us have about love and relationships. Here she unpacks three beliefs that could block you from manifesting 'true' love...

1. “I will finally be happy once I find the perfect partner.”

In fact, it's the other way around. Only once you are content within yourself will you attract the “perfect” match for you: the partner that is drawn to the healthiest, most confident, fullest expression of your truth.

It is difficult to attract a partner from a state of lack, or a feeling of incompleteness, but when we do, we magnetize someone who is an energetic match for our low vibration, insecure frequency state.

Your work is to raise your vibration to one of confidence, unconditional self love, and wholeness. When you embrace all of your qualities as a dynamic being, celebrating both the light and the darkness within you, you then emit a high frequency signal of self-love far and wide into the universe, calling in someone on your wavelength who is ready to combine forces with you.

Let’s be clear, this doesn’t mean you have to have it all together to manifest true love… but you do have to be willing to love, accept, and embrace yourself while you’re evolving. 

2. "All the good ones are taken.”

Next time you see a couple looking madly in love -- walking down the street, laughing, holding hands and gazing lovingly into each other’s eyes -- notice whatever feelings come up. Are you jealous? Resentful? Do you turn the corner so you don’t have to watch them because you feel like they have something you don’t have?

Oftentimes we experience negative emotions when we witness the thing that we actually want because it feels painful when confronted by it, due to the limited belief that it is out of reach and separate from us.

If you recognize an example of love, or partnership that looks appealing to you, allow yourself to be drawn in! Lean into that quality and energy that you crave, knowing that if you can appreciate and perceive it, it is not separate from you, but rather already a part of you!

The more you start tuning into and recognizing the quality of person or relationship that you desire, the closer you'll get towards bringing it into your own present reality. So instead of panicking that your friend finding the love of her life means one less person available for you, celebrate their relationship as proof that love is abundant in your sphere, and as a sign that you are that much closer to finding your soul’s match.  

Instead of avoiding or rejecting the love around us, become a “love detective,” scoping out your environment for this highest frequency of love, and soon you will recognize that there are an infinite number of matches out there for everyone and feel excited that your special person is on their way to find you in divine timing.  

3. "I’m not where I should be at my age or this stage of my life”

It is easy to feel like we are being left in the dust when everyone around us or on social media seems to have found that special person already, while we are still looking. The truth is that you are exactly where you’re supposed to be. If you resist where you are or compare your situation to someone else’s, you are not tuning into the limitless possibilities and resources that are always available to you in any given moment.

When you embrace exactly where you are in your life, owning your own unique path and looking at each and every experience and past relationship that brought you to this moment through the lens of gratitude, you will feel more relaxed, more present, and absolutely more magnetic. 

 

—

 

If you are ready to attract the love and relationship of your wildest dreams and are interested in diving deeper, check out Jessie’s comprehensive guide to manifesting love here. 

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3 Moves To Strengthen Your Pelvic Floor At Home

Andrea Speir and her business partner, Liz Polk are Speir Pilates, a hard-core pilates studio with a soft and beautiful esthetic we love here in L.A. Whether you're pregnant, postpartum or you’re looking to improve your sex life, learning how to exercise your pelvic floor can be a game-changer. Andrea Speir is a mama of two and an expert at strengthening your pelvic floor through pilates. We asked her to share these three (surprisingly simple!) exercises that can easily be done at home. Useful for everyone, but especially for new moms and moms-to-be!

Props: You'll just need a pillow for most of these exercises!

EXERCISE 1: Bridge

Why: This exercise activates and strengthens the slow twitch muscles of the pelvic floor. These muscles must be strengthened and shown a little love because they work to hold up the weight of your organs, and so over time as we age or post-pregnancy, they can weaken due to losing elasticity and the weight bearing down on them.

Action:

1. Lie on your back with a soft pillow between your knees. Knees are hip bone distance apart and parallel.
2. Gently hug the pillow with the inner thighs, while thinking about lifting the pelvic floor in and up.
3. Curl the tailbone under and lift hips up toward the ceiling.
4. Still hugging the pillow, roll the hips back down to the mat, releasing the hug on the pillow slightly.
5. Hug the pillow and repeat the curl up.Reps: 10 times

EXERCISE 2: Low Curl

Why: This exercise gets blood circulating through the pelvic floor with the opening and closing of the legs. As the legs open, the pelvic floor releases slightly. As the knees hug together, the muscles activate. It's a good endurance exercise for the body. The addition of the curling crunch helps to strengthen the lower abdominals, which will also help this entire body build strength.

Action:

1. Place a pillow folded in half at the low back. Hands stack palm over palm at the nape of the neck. Curl tailbone under and find a "C' shaped curve with the spine. Inner thighs and feet are parallel and together.
2. Gently curl up a few inches, hugging inner thighs together.
3. Curl back down, separating knees shoulder distance apart but keeping feet together (*think of a butterfly's wings opening and closing).
4. Repeat.Reps: 8-10 times

EXERCISE 3: Hip Dancing

Why: This exercise builds strength in the slow twitch muscles of the pelvic floor with the constant activation on the pillow. The hinging action will bring a circulation through the lower body from the biggest muscles of the body, the legs. It also teaches the body to engage the pelvic floorwhen moving the body in different directions, so you can then carry that connection out into your daily life and engage those muscles!

Action:

1. Set up on the knees with the pillow hugged tightly between.
2. Hinge at the waist, leaning your upper body forward and bringing hips back over heels.
3. Hug the pillow and lift back up to a flat back.Reps: 8-10 times

Right now, you can catch Andrea for outdoor pilates on their roof at sunrise and sunset in Santa Monica, California!

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These 5 Steps Will Teach You Everything You Need to Know About Manifestation

Do yourself a favor and set aside thirty minutes, get out your journal and thoroughly read this story with Human Design coach, Ahram Arya. To dig deeper on what the fascinating study of Human Design is all about, enjoy a deep dive on the topic with our article on the subject here. But first...

What does manifestation truly mean? And how can it work for you? Manifestation means that you have arrived at your complete vision. Your vision is here in 3D. You have literally brought your dream into form. There is no doubt that you created it, and it is plain for all to see.

What does commitment have to do with it? So often I hear people share that they want to be 'better' at something and want to improve themselves, but rarely do I hear a definitive, declarative statement about what someone will commit to doing. Therefore, I use the term “manifestation” to describe the process of what you really want to create vs. what you’d just really like to have.

Do you want to create a fundamental change or do you just want to feel a “little bit better"? There is no shame in just wanting to feel better - that’s called loving yourself! But if you want to manifest something new and out of your comfort zone, it’s going to take everything you’ve got.

everybody's different. First, know that the way you go about creating what you want is unique to you. Every person starts with a different viewpoint and approach. But what I want to tell you about, and what we all share in common, comes together at the intersection of spiritual and physical laws (most of which are encapsulated in Human Design).

Mind, body, spirit Manifestation demands a clear intention. A big transformation requires that you align all parts of yourself -- mind, body, and spirit. What is preventing your dream from materializing? Is it an internal block? Perhaps it is only that you are missing a clear, repeatable process.

The following outline is designed to help you discover what you don’t know about yourself. Be brave. You will find the missing pieces by fleshing out what you already know. If you are feeling inspired and have at least one piece of your bold vision in hand, try this secret code...

The Code: "Emotions. Help. Purpose. Result. in Strategy."

Emotions | To get emotions to work for you instead of against you, we get to reverse a very important piece of childhood conditioning. In childhood, most of us were rewarded for a good deed and that made us happy. And so, we grew attached to feeling happy after we did something that was met with approval. But to create the reality you want now, turn that idea inside out.

Your emotional center is your engine of truth. It is the source of your breath, so breathe. Everything begins with your emotional conviction and certainty. Zero in on the expansive feeling that has inspired your dream and write it down. Your job is to return to this specific, exciting feeling so you can access your motivation to drive your body forward. When you do, the ripple effect of creation begins.

Exercise: Write down the specific, expansive, exciting feeling that inspires your dream.

Help | This one is so easy to forget. Asking for help is one of the simplest, fastest ways to speed you toward your goal, but the negative forces of conditioning prevent many of us from giving ourselves permission to do so.

Remove any and all judgements about asking for help. Going it alone is a choice, and you don’t have to. Most importantly, your quest does not have to be hard. You can ask for help simply because you choose to take the easiest and most direct path to success. Find the experts and mentors who know more than you do and enroll their counsel.

Exercise: Learn to ask for help. Seek out experts and mentors that can train and support you.

Purpose | To manifest anything, you’ll need an unshakeable WHY. What is this achievement going to do and produce for you? What unique problem will you solve? Who, beyond yourself, will benefit from it and why is that such a good thing?

Ideally, your purpose reads like a mantra that you can repeat on your best day and also on your absolute worst day. A powerful purpose will continue to light you up, will keep you going when you want to quit, and will attract and inspire newcomers and beneficiaries to join your cause.

Exercise: Identify the purpose of your desire. Do your best to turn that purpose into a succinct mantra. Repeat it daily.

Results | Here’s where The Secret and The Law of Attraction come into play. Imagine the Who, What, and Where of what you want to create, and then write down those outcomes as if they have already happened.

Your language here is really important. Place yourself in the future and list every outcome that has come to pass. Decide that they are already so.

Check every single box on your list and don’t leave anything out - especially a few stretch goals that may seem out of reach. And most importantly, do not attach any preconditions to the outcomes. If you do, then the universe will restrict your biggest goals until your self-imposed preconditions are met.

Exercise: Ideate and write down the specifics above.

Strategy | Strategy is the most important part of your plan, and it’s this implementation that most people are missing. If you want to create or achieve something that you’ve never done before, it makes sense that you’ll need to behave like never before.

My favorite definition of strategy is “what I do differently.”

You’ve heard this before: Expecting different outcomes from the same actions is the definition of insanity. Getting clear on your strategy is as simple as identifying what you can control that you will do differently -- no matter what happens.

You’ll need to stick to your strategy through a healthy test phase. Give it some time to work or not. And if it isn’t actually working, do not quit or change your results - Change your strategy. One client recently said to me that the turning point for her was simply a total commitment to the strategy that she already knew would work from past experience. She had to get clear on whether or not the challenge was worth it, and finally it was.

Don’t be afraid to ask for help from your support network and find the person who can not only hold you accountable to your strategy, but will. Your art of manifestation is an equal commitment to your results, to your process, and to loving yourself.

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The Real Reason Why Your CBD Oil Isn’t Working

Here’s the thing about CBD that I was never able to totally understand. Why doesn’t it work for me?

After reading countless articles and glowing reviews from friends, I was optimistic that CBD oil would be the magical potion that would, once and for all, cure my anxiety. Afterall, the non-psychoactive compound found in hemp has been praised for its healing powers such as reducing pain, anxiety and inflammation, and is apparently the key to a good night’s rest.

I had tried nearly every brand on the shelf (and online for that matter) only to conclude that maybe it just didn’t really work for me -- or perhaps, my anxiety was insurmountable.

As it turns out, I’m not the only one whose previous CBD experiences were far from life-changing. So we asked our friends at FOCL to help us navigate just where we’re going wrong...

Mistake No. 1: You're Not Taking It Regularly.

It probably goes without saying, but each person’s body will respond to cannabinoids in its own way. While some people notice immediate changes from using CBD products, others may experience more gradual benefits.

Longer-term effects of CBD require daily use, with benefits following after two to four weeks. In time, your CBD intake will interact with the cannabinoid receptors found in your body's endocannabinoid system and immune system causing a response from your cells. In other words, give it time.

For the best results, FOCL recommends taking CBD as part of a daily wellness routine. Now, I take mine as a tincture like FOCL's 300mg CBD Drops in my morning coffee or in a smoothie. My favorite is the Mint, but the Cherry CBD Drops are also really great in a smoothie!

Mistake No 2: Is Your Dosage Too Low?

While again it’s important to note that everybody is unique, your dosage of CBD can really play a major factor in why you may not be reaping all its amazing benefits. CBD products on the market range from 10 mg of CBD to more than 1,000 mg — and to make matters more vague, there’s no one-dosage-fits-all!

FOCL recommends users start with small doses and pay close, careful attention to how your body responds before increasing your dosage. The "slow and low" method encourages you to find your own chill, safely. Once you get a better understanding of how your body responds to CBD, that's when they suggest increasing your dosage until you find what works for you and ultimately gives you desired results.

According to a review on the side effects of CBD conducted by the journal Current Drug Safety*, it’s normal for human bodies to safely tolerate doses of up to 1,500 mg of CBD per day — but that doesn’t mean you should push that limit.

Another interesting fact about dosing comes from Dr. Bonni Goldstein, medical director for Canna-Centers, who recently explained to Marie Claire that CBD in low doses can act as a stimulant while CBD in high doses can act as a sedative. Interesting right?

In a study published in the Behavioral Neuroscience Journal, researchers administered CBD to certain areas of the brain. They found that it activated neurons in the areas responsible for waking us up*. Another study tested the same theory on rats with similar results; CBD activated neurons in the areas of the brain responsible for alertness*. In small doses, some people find that infusing their coffee with CBD tincture gives them more energy without the jitters and anxiousness.

Yet, preliminary studies have linked high doses of CBD to improved sleep quality*, likely because of the calming effect it is thought to have on the nervous system.

It all comes down to the dosage and first it's key to find the dose that's right for you. FOCL recommends starting with 20 to 40mg a day.

Mistake No 3: You're Using A Low-Quality Oil

One of the biggest issues consumers face when buying CBD products is the lack of transparency and regulation currently seen throughout the industry. Consequently, some products end up containing a very low concentration or in some cases no CBD at all! FOCL prioritizes testing, certification, and high-quality ingredients. That means each CBD product contains exactly the dosage listed, no THC, and does not contain any pesticides, heavy metals or microbials. It's key to shop for CBD as discerningly as you would your groceries or your skincare. FOCL even owns their own farm for their products, which is incredibly rare. That makes any mystery about sourcing ingredients totally null.

 

FOCL creates top quality true Broad Spectrum CBD in multiple dosage ranges. Tinctures range from 300mg to 100mg per bottle so everyone can dose the way that suits them. They also make CBD capsules enhanced with adaptogens and botanicals to dial up the benefits of each product so you don’t have to think twice about what’s inside.

Finally, FOCL's CBD tinctures are also the best tasting on the market. In mint, cherry or orange cream you can add the flavor of your choice, in either dosage strength, to coffee, smoothies or -- my preferred method -- straight from the bottle.

Get 15% off your first FOCL order with our exclusive offer code. Check out our favorite FOCL products like the Mint CBD Drops at 1000mg and the FOCL Day & Night Bundle that offers their CBD capsules blended with other functional ingredients for either energy or restfulness.

This story is brought to you in partnership with FOCL. From time to time, TCM editors choose to partner with brands we believe in to bring our readers special offers. The Chalkboard Mag and its materials are not intended to treat, diagnose, cure or prevent any disease. All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programs.

* Research links: 1, 2, 3, 4

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How To Look Good On A Zoom Call

Celebrity makeup artist Katey Denno works on some of our favorite faces in Hollywood from Naomi Watts to Amanda Seyfried -- that is, when she's not 'safely at home' like the rest of us. While the artist, who is an industry leader in clean and eco-friendly products, has learned to help her clients remotely, the most common question she's asked is "How do I look good on a Zoom call?" Which is, naturally, exactly what we asked her as well.

According to Katey, she's never been asked so frequently about plastic surgery and filler options then during the last five months. So, if you've been shocked a time or two at your not-so-hot Zoom call appearance, trust us when we say you're not alone. Perhaps it's true that "the camera doesn't lie", but there are definitely a few tricks to learning to look like our best selves on live video -- and the pros have been practicing for eons.

Katey laid out her ten best tips in the video above and we're paying careful attention. Here's how to look good on a Zoom call according to a pro for all those long-distance meetings and friend dates.

Lighting is everything! Actresses and models know that lighting is key. The first thing to do is set up your lighting. Overhead lighting will cast unflattering shadows. Aim for front facing light (think ring lights!) that illuminate your face. Investing in a ring light isn't necessary, but they are a fun tool to have. In a pinch, Katey knows that two bald lamps without shades can also stand in for a ring light - a trick Katey's has learned working celebrity's going live from hotel rooms!

Daylight through the window (wear your sunscreen) can also fill features beautifully and flatter the skin.

Know your angles... Most of us feel we have a good and bad side. With Zoom, that doesn't matter much, but the height of your phone or laptop does. No one wants to look up your nose. Pay attention to what's behind you as well -- in Katey's case, walls full of beauty products. For a work call, a more neutral backdrop may be better.

To look more awake... Invest in an eyelash curler. Toss some mascara on it while you're on it. Curling lashes can instantly wake up a tired looking face. To wake up the appearance of your skin, Katey recommends adding a light, extra layer of moisturizer to add glossy, light-reflecting highlights.

Too avoid looking washed out, try a cream blush with a glowy finish. The cream texture reads better than powder in a Zoom call kind of situation. Creamy bronzer, highlighter or blush are all game, just be sure they have a shimmery, light-reflecting quality. You can also use a cream highlighter down the center of your nose, on your eyes or on the cupid's bow.

To accentuate lips, you can go a little extra with lip and/or cheek color. Often Zoom or video calls flatten or dull our natural color, distoration or pixelization can actually make our features appear smaller. Since Katey notes that a few clients are missing those regular lip injections, she shows us a full, bright lip that looks really balanced in video. Katey uses Kjaer Weis lip liner with a layer of color and hydration from an Axiology crayon. She also taps a light of this balm on top of hercheek color.

For under eye circles, a creamy concealer in your own skin tone, but with a slightly oranger base can work wonders. Katey uses one from ILIA here to camo undereye circles and reflect light.

On your face, unless you have scars or acne you're really concerned about covering up, Katey suggests taking the opportunity of being at home to allow for your skin to breathe. If you want a touch of foundation use it only where needed, Katey uses Alima Pure foundation here.

A note on style...Take note of what you're wearing. Remember that off the shoulder tops could mis-read as going topless (LOL) depending on how you are cropped in fram, so choose wisely. On the flipside, you may also be able to get away with pajama bottoms while on a Zoom call if they don't show in frame.

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Hold Everything: Is Your Computer Giving You Sun Damage?

TCM Classic -- This story on the effects of blue light exposure originally ran in 2016, but it feels more important than ever so we decided to bring it back!

We first ran this story on blue light exposure in 2016. Back then it was something of a revelation to most of us, now the health and wellness industry is in full swing on blue light blocking products and some of them are actually quite useful.

With all the effort we've invested into protecting our skin from the sun, we owe it to ourselves to protect our skin (as well as our eyes) from too much artificial light. The high-energy "blue light" emitted from LED-lit tech doesn't burn the way too much time under the sun does, but new research shows that it can cause the same kind of damage. Does this mean every time we embark on an email spree, indulge in some digital retail therapy or binge-watch the latest buzz show, we're subjecting our skin to premature aging? Obviously, we needed to find out.

Repairing current damage from too much "junk light" can be as simple as investing in a powerful serum, like these natural options. But, as most of us can't even imagine an analog life, never mind live one, what's a complexion-conscious girl to do in the long run? Before panicking (we've already gone there and back), know that this issue is already popping up on the radars of natural beauty brands that take skincare as seriously as we do. MAKE Beauty has created one of the first blue light protective primers, that both shields our skin from screen damage and helps it become healthier in front of it.

MAKE's Creative Director, Ariana Mouyiaris, to find out more about the invisible enemy that inspired their revolutionary product and what we need to know to protect ourselves from it. We're sharing some key learnings to take note of below...

On Blue Light Exposure

Blue light exposure is a relatively new threat to our skin. Given contemporary lifestyles, this is a light that we are exposed to all the time while working or watching Netflix at night. This light, which also exists in natural sunlight, has been shown to penetrate deeper into lower levels of the skin than even UV rays, what we have been educated to wear sunscreen to protect ourselves against for decades. Without getting too sciencey, blue and ultraviolet light have a much shorter reach than other types of light, but much more power a.k.a more of an ability to alter our skin. While the sun emits these kinds of light in addition to more therapeutic ones (infrared is amazing in controlled doses), the exposure from our technology is much closer to our skin and more frequently encountered un-protected than what comes from the sun.

Sunlight is the main source of this kind of light, but there are also many man-made, indoor sources of blue light, including fluorescent and LED lighting, flat-screen televisions, computer screens, smartphones and tablets. The amount of blue light these devices emit is only a fraction of that emitted by the sun, but the number of time people spend using these devices and the proximity of these screens to the user's face have many doctors and other health care professionals concerned about possible long-term effects of blue light on our eyes and skin.

The Problem With Blue Light

In comparison to sun exposure, blue light exposure tends to be greater because of the amount of time we spend with our devices. Consistent, unprotected exposure to this light (as with UV light) can cause pre-aging of the skin through ongoing cellular inflammation, ultimately changing structural proteins in the skin. These rays are also shown to be responsible for the generation of 50% of the Reactive Oxygen Species (ROS) generated in the skin as a result of exposure. These free radicals cause oxidative damage to the skin, the primary contributor to premature aging. While too much UV exposure from the sun will cause a burn, we don't get the same warning from blue light alone and don't think to protect ourselves in the same way.

How To Protect Yourself

wear blue-blocking glasses. Blue light-blocking glasses are another highly-effective, and surprisingly stylish, way to protect yourself -- you can find a list of our favorites here, thanks for Chrissy Teigen. We've also just discovered Look Optic who has smart and modern frames that come with a blue-blocking lens option.

Tweak Your Screen settings. One thing you can do to reduce your blue light exposure is adjust your display settings. On Macs, you can turn on 'Night Shift' mode whenever you like. Just remember to turn it off if you're working on important visuals as your colors won't show true.

Tech Armor also makes screen shields for phones and tablets. Finally, if you don't want to stick something on your screen, there are free apps to download (like f.lux) that will gradually, and automatically, shift the light of your screen from blue to orange throughout the day!

Prime Your Skin. We're all about the first of it's kind protective primer by MAKE. This innovative serum uses algae to protect skin from the damaging effects of blue light light emitted by electronic devices like your phone and laptop. The marine algae enriched formula fights free radicals, while also mattifying skin and diminishing the appearance of pores and wrinkles.

Chantecaille also now makes a light-weight Blue Light Protection Hyaluronic Serum designed to fight the photo-aging effects of blue light tech.

Reduce screen time. Obviously, reducing the amount of time spent in front of screens is an important part of reducing blue light, but also the most "unrealistic" solution to saving our skin from over-load. Most experts agree that weaning yourself off of blue light in the evening before bed can provide a positive impact on your ability to get a good night's rest if you struggle with falling asleep.

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Inside The Daily Routine of Dakota Johnson’s Trainer (We’re Taking Notes)

Celeb trainer Gunnar Peterson has a reputation as one of the best trainers in Hollywood. It's a rep that's well earned -- proof in case, actress Dakota Johnson's famed role in the Fifty Shades films and model Kendall Jenner's turn down the runway for Victoria's Secret.

To prep Dakota for the films, Gunnar told Vogue that they relied on moves like the “Goddess,” a knee lift into a back lunge lifted into an arabesque, which required "both control and grace -- two qualities Duke considers crucial for feeling sexy." Gunnar also focused on moves that target the “Triple A” (abs, arms, and ass).

Trainers are the ones we consistently turn to for guidance and support -- but how do they stay so committed? We love hearing from the best about how they personally find balance and stay fit and motivated every day. Here's Gunnar on his daily routine, go-to breakfast and other non-negotiables...

Can’t live without my: Family, workouts, the occasional peanut butter cup...

Daily breakfast: I have a Split packet before I train, a protein shake afterwards, and egg whites with tomatoes.

My food philosophy in one sentence: Think performance before pleasure.

My daily supplements: MitoQ, multi-vitamin.

Fave workout: Steady state cardio followed by a stretch and a full body lift!

Best gym to street (or dinner) tip: Get a quality protein source because, if and when you do slip up, it won’t be with protein and this way you are at least ahead of the game.

Once a week for my health I: ...should get a massage but it’s more like once every 4 months. I know, I know, I’m working on it...

Best fast food option: Grilled chicken sandwich without the bun. That’s MY best option, yours may be different!

Best healthy restaurant tip: If you are having ‘just a salad’ make sure to add a protein to it (especially if you workout regularly).

At least once a month I cook… Nothing. And I have kept that streak alive for years! Ha ha!

If I could give just one piece of health advice it would be… Add a multi-vitamin and MitoQ to your daily routine. The payback happens consistently for years, like regularly buying shares in a great stock over time.

Ingredient in products I always avoid: Guilt… If you want it occasionally, have it, and then move on.

Crazy health idea that actually works: Sleeping a FULL 8 hours. It’s amazing what it does from a reset standpoint, adrenal gland health, mental acuity, and memory. ‘Crazy’ because it’s hard to do in today’s 24/7 busy world.

4 things always in my medicine cabinet: Multi-vitamin, MitoQ, ibuprofen, and throat lozenges.

Non-negotiable: My morning workout.

Simplest way to improve health: Lift weights.

Go-to health resources: I read anything and everything health related, there is a lot of good and bad information out there so you are responsible for processing it. Make sure to read the studies and not just the headlines.

Fave healthy getaway: Rosewood Miramar Beach in Santa Barbara or my own gym...

My health passion: Family time. Nothing gives peace and perspective like time with family.

Health trend to skip: Anything that gives a hard timeline on when you will be ‘in shape’. Learn to enjoy the process!

My go-to juice or smoothie: I make a protein shake with Transformation Protein, water, and sometimes throw in some almond butter depending on my energy.

My current mantra: Never late. Never cancel. Never quit.

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The Good Girl Myth: 5 Beliefs That Could Be Negatively Impacting You

In her new book, Break The Good Girl Myth life coach Majo Molfino defines five self-sabotaging "myths" that can negatively impact women’s work lives, relationships, and overall well-being:

The Myth of Rules: Following external rules and authority instead of trusting one’s own desires, needs, and opinions.

The Myth of Perfection: Demanding perfection in ourselves and others, instead of embracing mistakes and the reality of how things are.

The Myth of Logic: Choosing logic over intuition in decision-making.

The Myth of Harmony: Seeking harmony instead of embracing the conflict and confrontation needed for change.

The Myth of Sacrifice: Putting other people’s needs above our own at the expense of our self-care and wellbeing. 

Using practical design-thinking tools and mindsets and by offering multiple exercises women can actively partake in, Majo gives women the tools needed to build their creative confidence and break free from these myths. We asked Majo to dive deep on the myth of perfection and how it effects us. This is what she shared... 

In my practice and even in my personal life, I see the Myth of Perfection grip far too many women. When we’re obsessed with avoiding mistakes, we miss out on the most important learning and growth of our lives. After millennia under the patriarchy, it’s the myth with the deepest, gnarliest, thirstiest roots.

Think about it. If you want to control people, make them walk on a tightrope, flatten them into a product, shrink them into a box, lather masks onto their faces, and tell them they can’t move. Make them feel they aren’t worthy as they are.

The Myth of Perfection prevents us from taking action on our ideas, lowers our creative confidence, and makes us feel as if we’re not enough, which in turn drives us to compensate by striving and proving, often in a completely misaligned direction and to the point of utter exhaustion.

The opposite of perfection is vulnerability and intimacy—when we allow ourselves to be seen as we are. The only way to deal with the Myth of Perfection is by embracing mistakes while also standing by our own side unconditionally, regardless of performance or production. Overcoming the Myth of Perfection is about rehumanizing ourselves as women and retrieving our innermost authenticity. Could there be more important work for us to do?

As good girls under the spell of this myth, we need to unhook our worthiness from work -- doing -- and hook it back to something far more human and fundamental—being.

How? Let me suggest two ways. The first way is by practicing the following mantra, over and over again. Reprogramming happens through repetition.

PRACTICE THIS MANTRA:“I AM WORTHY SIMPLY BECAUSE I EXIST.”

Mantras work best when written out and placed somewhere. Where could you place this mantra in your life? Think bathroom mirror, car dashboard, or your daily planner. 

Clients tell me that when they repeat this mantra to themselves throughout the day, they feel their shoulder blades melt down their back and they let a sigh of relief escape their mouths. They can feel that no matter what they did or didn’t do, no matter how many items linger on their to-do list, it’s not a reflection of their value and worthiness deep down. It allows them to reclaim something deep within. The myth loosens its grip, and they feel more at home within themselves.

The second way is to start a meditation practice. You’ve probably heard people say this to you many times before, but meditation is essentially the art of nondoing (which is why it makes so many of us “doers” uncomfortable). We can start really small with meditation. Practice it for five or ten minutes, simply focusing on your breath with a soft, gentle, and kind attention. Expect thoughts. That’s normal! There is no failing at meditation, I promise. You can have millions of thoughts and still be meditating. You can come in and out of presence and daydreaming several times and still be meditating. Meditation is not about clearing your mind; it is about learning to be with what is without trying to do anything about it, okay? Practicing nondoing and embracing being through meditation will show you benefits if you keep at it. As one meditation teacher once told me, “We brush our teeth, but what about our minds?”

By practicing the mantra and meditation, you’ll begin unhooking your worth from work and move from doing to being. The price you’ll pay otherwise is too high. If your worthiness hinges on performance, you’ll basically do anything to be a top performer. Anything.

PRACTICE A "NON-DOING" MEDITATION

Grab your phone and set your timer for ten minutes. I like to use the Insight Timer app, which allows me to set bells. Close your eyes and focus on your breath for ten minutes. If your mind wanders, come back to your breath. It’s truly that simple.

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Gut Health Off? A Quick + Easy 3-Day Guide to Get Back on Track

We listen carefully to every word coming from Donna Gates' mouth. As an early leader in gut health and healing protocols, Donna is a well-respected voice in our space and we've been paying attention to the Body Ecology way for years. Check out her book to do a deep dive, but this guide to gut health recovery from Donna will get you started... 

 

How nice would it be if we could get an advanced notice from our body with instructions saying, “Okay, get ready because tomorrow, you may feel off...here’s why and how to fix it.”?  For whatever reason, whether a food borne illness, the start of a virus or one of the various gut health issues many of us deal with these days, two of the most important things you can do to get your gut health back in check is in to reduce anything inflammatory and introduce calming forces containing the best possible bacteria to help create balance. 

I also highly recommend learning more about your genetic makeup through Self-Decode in order to match your genes with your food and lifestyle choices to create optimal health.  

Basics to Remember as You Move Along

To bring balance back to the microbiome, the focus should be on the gut and the immune system, which work synergistically together.  The idea is to get the body into a state so that balance is created and inflammation is reduced by introducing some or all of the following:

Eating Principles

When planning any meals, remember the 7 healthy eating principles, including food combining and the principle of 80/20. 

Cultured Foods are Key

Add the right cultured foods and or drinks with the proper balance of bacteria and yeast to a diet. Eat alot of raw, fresh and/or cultured vegetables (for those with SIBO, make a vegetable smoothie for easier digestion (no onion or garlic), and cultured vegetables will not be good at this time - cultured vegetables are not good for those with histamine issues either - this is where an individual genetic variation can come in to play).  

The probiotics in fermented foods and drinks increase the bioavailability of the nutrients in all the foods you eat by hundreds of times. Fermentation also pre-digests the nutrients for you. 

Fermented foods and drinks are far better than supplements. Many mass-produced products (like yogurt) claim high numbers of CFUs (colony forming units) but don’t always offer the types or combinations of probiotics that are ideally suited to human intestines.

Fermentation does not use heat. Your unpasteurized fermented foods and drinks retain their vital enzymes, nutrients, and amino acids that can otherwise be destroyed by heat in the pasteurization process of other probiotic foods, like yogurt. 

Remove Acidic Foods

Restrict all acidic foods for a short period of time including animal protein, grains, sugar (including fruit), flour products, nuts + seeds.

Fasting 

Periods of fasting (aka time restricted fasting or intermittent fasting) may help keep viruses under control and resolve inflammation.  Autophagy occurs during this which is the body's way of recycling the good and getting rid of the bad. 

Enema’s 

Enema’s can be enormously beneficial.  What you’re eliminating is toxic, and toxins may affect the body.  See a well trained colon therapist if you don’t want to do this at home on your own. 

Fulvic Minerals

Introduce fulvic/humic minerals, trace elements, vitamins and amino acids since they are burned up very fast in the gut. 

Days 1 to 3:  What to Eat + Supplements to Take

Wake up

When you first wake up, your blood is more acidic after a night of cleansing and repair. Your body is also dehydrated. The microflora in your intestines need water too so before you do anything else drink a large glass of pure mineral-rich filtered water. Drink a second glass soon after. 

With this second glass you can take any morning supplements.  This may be a good time to add in your fulvic/humic minerals, trace elements, vitamins and amino acids to your water.  To stimulate natural peristaltic action in your intestines so that you have a morning elimination, also drink 8 ounces of warm water with the juice of a lemon.  If you’d like to also mix apple cider vinegar with the lemon and water, this has the amazing effect of alkalizing the body quickly.  

Healing Morning Energy Drink

After you’ve had your cleansing morning lemon water, further hydrate and alkalize your body with a healthy, energizing drink. You can make a quick delicious morning energy drink with:

4 ounces Young Coconut Kefir or 2 oz. of probiotic drink
4 ounces water
1 scoop Vitality SuperGreen
2 scoops Probiotic Protein

With this morning energy drink, you’ll add beneficial probiotics to your digestive tract, create more alkaline blood and give your body some easily digestible protein that tastes delicious. 

Be sure to drink slowly and let the digestion process begin in your mouth.  If you also just want to have a probiotic drink without anything else, just sip 2 ounces one or two times per day - there are still beneficial effects on your digestive health and energy.

Breakfast

Once you feel your body’s hunger signals, it’s time to eat your first meal of the day. For some people this happens early, while for others it’s not until 11 am!

Local pasture raised eggs make a great breakfast, and they provide essential fatty acids and healthy protein. They combine well with all kinds of fermented, cooked, and raw vegetables (including ocean vegetables). I recommend cooking your eggs “softly.” You never want to overcook proteins, or they become difficult to digest - and then add your own variations.

A wonderful morning soup option that is full of healthy microflora is miso soup.

Lunch

Your mid-day meal should be the largest of your day, since this is when your “digestive fire” is the strongest (between 10 am – 2 pm). This is also an ideal time for your animal protein meal.

Try turkey burgers with sweet mustard sauce with your favorite green salad, cultured vegetables and ocean vegetables.  Look for organic, grass fed meats.

If you’re not eating animal protein, try sautéing your favorite vegetables and serving them with a grain-like seed, such as sprouted buckwheat quinoa, millet or try some miso soup, lentil soup or raw sashimi.

Afternoon Pick Me Up

When you feel that late afternoon slump, resist the urge to reach for acid-producing sugar and caffeine!

Instead, try Vitality SuperGreen mixed with water or your favorite probiotic drink. This drink will provide hydration (dehydration is an energy zapper), alkalize your blood, heal your gut AND provide healthy probiotics for an overall natural energy boost!

Or even sprouted almonds make great “brain food.” (If you have a virus, or known viruses in your body, almonds would not be a good option.)

Another snack might be turkey roll-up filled with cultured veggies. Or if you do not want protein again, try organic blue corn chips dipped into cultured veggies.  Homemade kefir (young coconut kefir as a non-dairy alternative) may also be a great option that provides good bacteria to the gut. 

Dinner

Your evening meal should be light and easy to digest, so it’s best to stay away from heavy foods and traditional meat-centered meals.

A grain-based meal is ideal because it’s easy to digest, and the nutrients in grains provide a calming effect, helping you sleep better. A quinoa salad like this one (consider eliminating the dairy products from) is a great grain-based dinner salad to eat during warmer months.  Don’t forget that 80/20 principle too!

Add an ocean vegetable like Nori to the side of a basil veggie stew.

In Between Meals

Since it’s best not to drink too much liquid during your meals (it dilutes your gastric juices), be sure to hydrate throughout the day. Besides the two glasses you drink when you first wake up, find time to drink about 6 more glasses of pure water throughout the day.

Many people do find they do well on sparkling mineral water in particular. For many people it can help stimulate digestion. You’ll have to experiment and decide if it’s good for you or not. A bit of fresh squeezed lemon juice with stevia makes a refreshing way to obtain your daily water intake, especially in the warm-weather months. (with Stevia, beware that you don’t overdo it - it can affect hormonal balance)

Through-out the day you can also sip on:

- Green tea or black tea sweetened with stevia
- Good, filtered water.
- Fermented drinks, like young coconut kefir or probiotic drink

Other Supplements to Add

Phages

Maybe you ate something with bad bacteria and contracted food poisoning. Phages protect the digestive system from foodborne pathogens.  Bacteriophages exclusively attack gut pathogens and leave healthy gut flora completely in tact - cleaning up the gut, urinary tract and birth canal to restore order and promote a healthy immune system.  In fact, research shows that the genome of the bacteriophage, T4, for example, has the genes to kill pathogenic E. coli.   

Phages act quickly, and are effective against antibiotic-sensitive and antibiotic-resistant bacteria and disrupt bacterial biofilms that can disable treatment from occurring.  Pioneered in Europe before the advent of antibiotics, certain bacteriophages selectively target specific, harmful bacteria while leaving beneficial microbes to flourish. This is one of the most relevant tools to treat bad bacteria since the good bacteria in your gut naturally limits the growth of other harmful bacteria. 

Essential oils of lemongrass (Cymbopogon citratus) and clove (Syzygium aromaticum) 

A study published in the Journal of Ethnopharmacology demonstrated that essential oils of lemongrass and clove are especially effective at busting through the tough biofilm that Candida hides behind. Bacteria and yeast do not develop a resistance to herbs and their oils.

Candida is a yeast that naturally lives in the body.  Unfortunately, many don’t even know that they may have an overgrowth of it which can lead to a systemic overgrowth and a host of issues. 

Microbes are good at constructing a strong, slimy substance around itself called biofilm. Biofilm is a tough slime that can house Candida, parasites, and other disease-causing microbes. As colonies of Candida form and lay down more biofilm, this sticky goo protects the yeast and supports its growth.

In addition to lemongrass and clove, previous studies have found that the essential oils of thyme, patchouli, and cedarwood can also inhibit the growth of Candida.

A strong immune system and a healthy inner ecology keep the yeast Candida in check and prevent it from taking over its surrounding environment.

In Summary

Try this type of a protocol for at least 1-3 days and think about incorporating some of the changes you made beyond this time.  Overall, the best form of treatment and/or prevention for proper gut health (remember 70% of your immune system is in your gut!)  is to learn more about your genes so that you can customize an exact plan that is right for you -  it can be life-changing when you learn how to silence the bad genes and turn on the good ones!   

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Happy In The Kitchen: 9 Pretty Kitchen Tools To Use Everyday

Order in or whip up something special? These pretty kitchen tools make us want to spend more time cooking at home...

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The Future of Beauty: Inside Our Workshop On Stress + Skincare

So, you think you know all there is to know about adaptogens after the last couple of years? If you're been mixing them into your lattes and popping the best mushroom supplements, it turns our there's one more application that makes all the difference. Meet 2020's quickly trending skincare brand, For The Biome, whose fermented mushroom-based products are quickly becoming the in-the-know wellness lover's new ritual du jour.

We asked For The Biome's Creative Director, Cassouki Chouramanis and Content Strategist, Dina Chouramanis to walk us through their preferred ritual with the products and they happened to include our personal product obsession: Adapt Essence Spray, a redness-reducing, skin-strengthening facial spray we can't. Stop. Spritzing.

Learn all about an adaptogen skincare ritual with the two pros above and read our break-down below... 

00:10 There is a direct correlation between stress and our skin's hydration levels.
Strange right? Our skin has it's own innate immune system that helps to keep impurities out and lock hydration in. If we break down that natural layer of protection through cleansing with the wrong products, stress or poor eating habits, our skin becomes susceptible to imbalance and even pre-mature aging. Adaptogenic mushrooms like those many of us have learned to supplement with or add to our coffee, also help to bring our skin back into equilibrium, whether we're dealing with emotional or environmental stress.

00:28 Why Mushrooms for the skin? 
Reishi, lion's mane, chaga, king trumpet, and miatake mushrooms are all potent skincare ingredients. The key, according to For The Biome's master herbalist, Paul Schulick (who is something of a wellness legend), is in the fermentation process used to prepare the active and whole mushroom ingredients. That's the magic. With this holistic process, no fillers or preservatives are needed in the brand's formulas.

01:11 How to: the invigorate powder mask ritual
A complete Ritual Toolkit with clay bowl, bamboo spoon and cleansing cloth comes with every first purchase of any powder-based product from For The Biome.

To mix your mask, pour 1/4 teaspoon of powdered mask with equal parts water into the bowl and mix thoroughly. Dampen the cleansing cloth and gently pat the moisture into your skin til damp. Generously apply the mask to damp skin (which helps absorption) with your hands and let is sit for 10 minutes. Once the mask dries, gently rinse away with the cleansing cloth (03:33 in the video). Your skin may look tighter and feel incredibly soft once the ritual is complete. Use just 1 - 2 times weekly.

03:01 Enhance your beauty ritual 
Every For The Biome beauty product comes with a meditation. Use your precious 10 minutes with the mask wisely and enjoy a few deep breaths and the custom meditation for your product which can be found written into the side of your product's thoughtfully prepared recycled packaging. Sit with the messaging and enjoy a few minutes of a self-care ritual just for you.

03:14 The Science behind the invigorate powder mask ritual
During your 10-minute ritual with the Invigorate Powder Mask your skin is receiving a potent download of prebiotic and post-biotic nutrients that are created during the mushroom's fermentation process. These nutrients are like food for our microbiome, strengthening hydration and our protective barrier and, most importantly, keeping skin calm.

04:17 Next in the mushroom ritual: Adapt essence spray 
Invigorate is a liquid ferment of all For The Biome's most potent mushrooms: reishi, chaga, lion's mane, miatake, and king trumpet. It is extremely hydrating, strengthening, calming and also helps to protect from the stressful effects of blue light damage coming from your phone and computer screen. Adapt Essence Spray provides a prebiotic feast for your skin's microbiome. Spritz it on before a lengthy Zoom call,  a long workday in front of a screen, or an online shopping blitz.

05:35 Testing, testing: The discovery kit
New to the idea of mushroom-based skincare? Try For The Biome's entire product line with their Discovery Kit for just $38. Receive luxury sample sizes of all seven skincare products and find your favorites -- including the Adapt Essence Spray!

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How I Used A Nebulizer As Part of My COVID Recovery

There's still so much we are learning about COVID-19. Earlier this summer, we shared the healing journey of one of our contributors, nutritionist, chef and reiki master, Serena Poon, who creates nutritional plans for L.A. clients like Kerry Washington and Jerry Bruckheimer.

In that interview, Serena quickly mentioned that she had nebulized glutathione and we wanted to learn all the details. Knowing you too might be interested, we asked Serena to unpackseverything we wanted to know about this form of respiratory supplementation and/or drug treatment.... 

During my (and my sister’s) personal journey with COVID (read the full story), I had shared a series of initial protocols, including foods and supplements, that we found supportive for our recovery. As a summary, my sister and I had very different experiences, despite being quarantined together and completely without contact with anyone else for about 10 weeks.

With my sister’s experience, which was more acute but lasted about 3.5 weeks, we did not yet have access to some of the protocols and devices we later had access to while I was in my fifth week of having the virus. Some of those latter protocols included peptide support, oxygen therapy via an oxygen concentrator and the nebulization of certain supplements. Everything we did was under the supervision of a doctor (several, actually!). All that said, that these are not my medical suggestions as I'm not a doctor, but a report on what I did that helped in my own personal recovery.

While I had COVID, and even several weeks after recovering and testing negative twice, I still felt some respiratory challenges. Using a nebulizer with a compounded blend of glutathione, NAC and magnesium sulfate helped my respiratory constraints tremendously.

As both a health and wellness practitioner and someone who recovered from a long stint with COVID, I highly recommended having a nebulizer as a part of your household medical care kit, alongside your thermometer, oxygen saturation meter (pulse oximeter) and a wrist blood pressure device.

What the heck is a nebulizer?

A nebulizer is a small piece of medical equipment that is used to administer liquid medication or supplements, directly into the lungs and respiratory system. The direct delivery into the lungs reduces the dosage and the systemic side effects that can come with oral administration. The device converts the water-based solutions into a very fine mist that can be easily inhaled through a mouthpiece or a mask.

Are there different types of nebulizers?

There are 3 types of nebulizers, as there are three ways to convert the liquid into a mist:

Jet – which uses compressed air or air-blast atomization to make an aerosol
Ultrasonic – which uses high-frequency vibrations to make an aerosol
Mesh – where the liquid passes through a very fine mesh to form the aerosol.

Typically, nebulizers are used for acute respiratory distress (asthma attacks), wheezing; chest tightness; severe cough; breathlessness; lung infections, cystic fibrosis; bronchiectasis; COPD (chronic obstructive pulmonary disease); lung injury; shortness of breath; sinus & respiratory infections; children and adults who have a hard time taking oral medication and supplements or inhalers.

Nebulizer are a more effective way to deliver medications/supplements than an inhaler because it does not require deep breathing.

Typically, the need to nebulize medication or supplements is preceded by an immune-compromised condition or infection. The immediate delivery of the mist into the lungs, blood stream and into the whole body systemically is almost as effective, but less invasive as IV administration. Particularly for children and those with small veins, nebulizing is a much better option, depending the condition and dosage needed.

We used two nebulizers, one by OMRON and one by Phillips, both were jet nebulizers and they were equally effective. Both companies are highly reputable with a long history of manufacturing medical devices and equipment. Depending on the website you go to, some may require a prescription from a doctor for purchase, but there are many sites that do not require an Rx (including Amazon).

As mentioned, we used a prescribed, compounded solution of liquid Glutathione, NAC (N-Acetylcysteine) and Magnesium with saline solution.

Glutathione is a powerful “master” antioxidant, an essential tri-peptide (glycine, cystine and glutamine) that is made in our liver and found in nearly every cell in our body. Because it is not easily absorbed orally (unless liposomal), glutathione is best taken in intravenously, intramuscular injection or nebulized so that it can bypass the digestive tract. Glutathione is a key factor in our immune response, inflammation of the lungs and respiratory tract, DNA repair, liver support, neutralization of chemical/free radicals/oxidative stress, detoxification process, neurodegenerative disorders, autoimmune diseases, chronic fatigue, regeneration of vitamins C & E, so many things!

Nebulized glutathione has been highly effective in treating the respiratory issues listed above, including my own during with COVID. This is because glutathione is found in the highest concentrations in the lungs and the liver. In the lungs, it is found in the epithelial lining fluid, which is the layer of cells that first come into contact with inhaled air (higher than in our blood serum). These cells are the first line of defense and maintaining high enough glutathione levels is necessary for immune support. Breathing in glutathione direction into the pulmonary tissue is most beneficial, not only for respiratory support but to the whole body systemically.

NAC is another potent antioxidant combined with glutathione as it acts as a precursor to cysteine, which supports the synthesis of glutathione, particularly when the need for it is increased, during oxidative stress and inflammation. NAC also reduces the inflammatory and oxidative stress environment created by the cytokine storm syndrome that has been prevalent in cases of cornonavirus. In addition to the benefits of glutathione alone, the combination of NAC and glutathione together in a nebulized treatment has also been shown to be effective for dissolving the mucous in sinus and respiratory infections, as well supportive for neurotransmitter balancing for issues related to addiction, anxiety and depression.

Separately, health and medical practitioners have used nebulized magnesium to treat asthma and other bronchial and respiratory symptoms. Magnesium acts as a cofactor in enzymatic reactions and works as a smooth muscle relaxant with bronchodilatory effects. When combined with the NAC and glutathione, magnesium works in synergy to promote easy breathing, dissolving of mucous and overall lung health. Although much of this may still be considered “off-label nebulization”, there are many naturopaths, respiratory therapists, pulmonologists and pharmacists that endorse this an alternative, non-invasive treatment for pulmonary issues or infections.

Although you can receive the glutathione (or combo) already prepared in liquid form, ready to go for the nebulizer, you can also use capsules and mix it with pure saline solution. Get the dosage recommendations and instructions from a doctor for best practices, but it can be done at home.

The differences between the type of nebulizers can also affect the type of treatment and dosage desired. We used ours once to twice a day for 15-20 minutes at a time. Always double check with your practitioner as to the best option for your goals and if you have a particular sensitivity to sulfites, or any of these supplements.

In addition to glutathione, NAC and magnesium, there are other colloidal alkalizing solutions that can be nebulized. Again, instructions and dosages come best from a medical practitioner, based on your needs, but supplements include: NAD+, melatonin, food grade hydrogen peroxide 3% (can be diluted), colloidal B vitamins, minerals and some oils. As with all supplements and medications, sides effects can vary depending on the individuals and the dosage.

With NAC, Glutathione and magnesium, there are typically little to no side effects as opposed to side effects from medication. However, for a person with difficulties in breathing, adjusting to a nebulizer may be challenging at first, due to the contraction of the airways and the temperature of the solution (usually it comes from the refrigerator). It can take a moment to adjust to allowing the mist into the airways and lungs, as opposed to trying to swallow through the throat and esophagus. Rarely, nebulizing can exacerbate an asthmatic reaction or a severe coughing fit, but always be conscious of signs of reaction the first times you use it.

It’s also important to note that if someone has COVID-19, there needs to be extra caution in the administering of the nebulizer to the patient. Since we have been informed of the spread of the virus in droplets and mist in the air, there has to be an awareness that nebulizing can also place the virus in the air in the room of the recipient for 2 hours. So, take extreme care with sanitation, masks and other distancing need to be exercised. As with all respiratory and medical devices, proper care and sanitation should always be done to avoid any contamination.

The Chalkboard Mag and its materials are not intended to treat, diagnose, cure or prevent any disease. All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programs.

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