The Little Market Is Changing Their Model + Everything Is 40% Off

If you've been following us for years, you know that The Little Market co-founders, Lauren Conrad and Hannah Skvarla were our holiday guest editors when they launched their non-profit shop in support of artisans around the world.

After ten years, The Little Market is making a big pivot -- and throwing a HUGE sale, just in time for Mother's Day! Here are our top picks from the sale (which ends May 10), and a few details on TLM's next move.

What To Shop At The Little Market's 40% Off Sale

Starting in May, The Little Market will move from its direct-to-consumer retail model into a solely wholesale model that will allow their artisan communities to tap into relationships with retailers big and small. An important pivot to ensure that the artisan community values that they champion remain intact, and to gain access to large retailers (we want to see TLM in Target! Don't you?) Here's what to shop for Mother's Day gifts and beyond for 40% off before May 10...

ACACIA WOOD SALAD BOWL | HANDMADE IN THE PHILIPPINES Buy the large bowl on its own or a set of four smaller bowls. They'll never go out of style and you'll be glad to have them time and again. While on sale, consider stockpiling a few for future gifting needs!

BOLGA MARKET BASKETs |HANDMADE IN GHANA Mommy and me basket bags, anyone? We adore these baskets as an accessory for spring events or as containers for the home. Handmade to "preserve time-honored techniques with sustainably harvested veta vera grass".

DESKTOP ORGANIZER IN INDIGO | HANDMADE IN INDIA These unique organization sets are naturally dyed and made from recycled cotton textiles that were discarded from the garment industry. Check out all of the available colors, plus matching stationary and storage boxes.

SOLID SISAL BASKETs | HANDMADE IN KENYA In five sizes, you'll use these beautiful and functional baskets around the house for years to come. Use them to store toys, house potted plants, organize a desk and on!

PETITE GLASS PITCHER | HANDMADE IN MOROCCO A Moroccan treasure that supports local artisans. Each purchase empowers artisans in Morocco who carefully mold and paint each piece by hand. They earn fair wages and preserve a generations-old technique.

Read Next: 8 Chic Ways To Make Spring Cleaning More Fun + Beautiful

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8 Chic Ways To Make Spring Cleaning More Fun + Beautiful

So fresh and so clean (clean). That's the way we want our homes to feel as we open up all the windows to invite in the sunnier, sweet-smelling season.

Yes, spring cleaning is a chore, but this list of products and ideas makes it all a bit more beautiful. Once you're done cleaning, reward all that elbow grease with a great candle or diffuser.

01 Blueland hand soap starter sets | Stop buying new hand soap pumps! One of our favorite eco-cleaning brands, Blueland makes low-waste hand soap tablets that can be popped right into a foaming pump dispenser full of water. The tablets come in a variety of great scents and remove every trace of guilt we have over all those wasted soap bottles. Pick up Blueland's foaming pump soap bottles too, in black or white.

02 create a cleaning playlist | If you're dreading the deep clean or have a particular room that's troublesome, start by setting the tone with a good playlist. If you're sorting a closet, put on calming, feel-good music or an educational podcast. If you're cleaning a bathroom or garage, build a playlist like this one and get it into your earbuds to keep your energy high and the minutes flying!

03 Koala eco Plant-based cleaners | I mean, have you ever seen such a gorgeous bottle of floor cleaner? Honestly, we'd use these beautifully-packaged cleaning products even if they were just greenwashing — which they most certainly are not. Koala Eco uses no new plastic and is environmentally friendly, biodegradable and vegan. Their products use no synthetic fragrance, no dyes and no phosphates. We love keeping their veggie wash sink-side and have grown to love all their cleaners for kitchen, bathroom and beyond!

04 Make a cuppa | Especially if you're sensitive to the extra dust and pollen that cleaning can kick up, consider making a cup of lung-supportive tea. "Licorice root (Glycyrrhiza glabra) is a demulcent (contains goo) and is wonderful in protecting the mucous membranes from excessive particulate matter." We like traditional medicinals licorice tea for this, but read through these lung-supportive ingredients for more ideas and options.

05 Saje Wellness Cleaning Kit | Another eco-cleaning brand we love, Saje's essential oil-based cleaning kits are low-waste, beautiful, functional, and smell amazing. These sets would make a weirdly good gift for the fellow clean freak in your life and we love the rubber stoppers labeled with the name of the room they're meant to clean.

06 Saje Dryer Balls with Essential Oil | Reduce your toxic inputs while adding an incredible scent to your laundry routine. Another home run from Saje Wellness, these old school wool dry balls come with their Sweet Sheets oil (lavender, lemon, bergamot) and will give you a small thrill every time you use them.

07 dyson V8 stick vac | These last two products are a bit more of an investment, but if you're looking for a new vacuum cleaner, this Dyson V8 is a game-changer. Hovering around $400 around the web, the Dyson is something of a luxury appliance. That said, if vacuuming is your least favorite or perhaps most frequent chore, give it a good look. The V8 is cordless, quiet, lightweight and thorough — such a breeze to use that we actually love to vacuum now!

08 molekule air purifier | You've seen this super-chic air purifier in our gift guides and home cleaning stories for years, and with good reason. The function of the Molekule is on a whole other level than most 'air filters'. The Molekule actually destroys questionable particles in the air — and looks great doing it. Forget keeping a bulky, industrial-looking unit in the corner, you'll want to place the Molekule someplace you can see and enjoy!

Read Next: The Wellness Issue We Don’t Talk About: Dealing With Air Pollution At Home

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Do Women Really Need More Sleep Than Men?

Ever feel like you just can't get enough sleep? You're eating well, exercising, staying hydrated, even turning your phone off before bedtime, and still wake up feeling like you could sleep another 2-3 hours (or days)? You're not alone. A recent survey revealed that only 1 out of 3 American adults report getting a satisfying night's rest. Even if you're lucky enough to get the standard recommended 7-9 hours of uninterrupted sleep, research continues to suggest that it may not be enough—especially for women!

So how much more do we need? And do women need more sleep than men? Well, it's complicated. Just like every facet of health and wellbeing, it's always going to be unique to the individual. But there are both biological and societal differences that reveal the crucial need for women to get more consistent, better quality sleep. We teamed up with the holistic wellness experts at Earthley to build a simple daily routine supported by herbs and holistic supports that won't overwhelm your to-do list—or break the bank!
Earthly is on a mission to make holistic herbal remedies more accessible through their affordable price points and commitment to consumer education.

What Actually Happens While We Sleep?

You may be familiar with the concept of sleep cycles and the idea of REM and non-REM sleep, but do you know what happens in the body during those stages? Major restorative functions in the body like tissue repair, protein synthesis, and growth hormone release occur mostly, and in some cases only, during sleep. Plus, a ton of neurological activity such as activation of the limbic system, flushing of toxins from our nervous system, and even memory consolidation only gets underway properly while we snooze. Uninterrupted sleep is key. We must cycle through the sleep stages many times through the night to allow for these restorative and repair processes to occur and support our overall wellbeing.

A consistent lack of sleep can have a massive trickle down effect on your health. Sleep debt increases the risk of heart disease, cancer and diabetes; sugar cravings, insulin resistance and obesity; depression and anxiety; dementia; inflammation and oxidative stress. Plus, a lack of sleep can decrease libido and impair immune function.

Many of us have learned to make sleep a last priority in the juggle of modern life, but, the truth is, our productivity, mental health and overall wellness all fare better with a healthy sleep schedule.

 4 Reasons Why Women Need More Sleep Than Men

New studies indicate that over 60% of women have trouble falling asleep and are 1.5 times more likely to wake up feeling tired. Sound familiar? Here's what you should know:

+ The sleep-wake cycle is ruled by hormones and women can experience hormonal changes monthly due to the menstrual cycle and over the course of life stages.
+ Women depend on a variety of hormones impacted by sleep (such as insulin and growth hormone) for energy consumption while men's vitality and repair is primarily from testosterone.
+ Women are 40% more likely to have insomnia than men.
+ Women are also more likely than men to wake up in the middle of the night to take care of others in the home. Sleep disruptions cause the cycles to get off track and ultimately leave the body needing more overnight rejuvenation.

Earthley wants more women to consider their sleep routine as key to their overall wellness. That starts with education and better planning, and often includes holistic supports that can help us to achieve better sleep more frequently.

The Best Sleep Routine Lasts All Day

While there’s no denying the soothing power of a cup of tea or 15-minute meditation in the evening, the best news for women with busy schedules and competing responsibilities is that improving your sleep is more than just what you do at night. Making a few tweaks to our routine and diet during the day can be just as important as dimming the lights and getting away from screens.

Seek Daylight First Thing | Waking up is also part of the sleep cycle and should be considered in your routine. Getting 10 minutes of daylight in the morning will activate your body's hormone regulation to decrease melatonin production and increase the cortisol spike that gives us energy in the morning. If you can't get outside, enjoy your morning smoothie facing the window with the most daylight.

Cut OUT Coffee By Lunch | As the management and consistency of cortisol levels is so crucial to our circadian rhythm, it’s important to reduce the impact of stimulants like caffeine. Try for one cup of coffee in the morning or shift to herbal teas by noon so that there isn’t an artificial dysregulation of cortisol secretion when we actually want it slow down towards the evening as melatonin ramps up.

Shop Earthley for 10% off your first order with code TCM10

Supplement for Stress Relief | A sense of calm is integral to avoiding disrupted sleep. For particularly hectic days that stir up anxiety, we love an herbal tonic to support our stress hormones. Earthley’s Master Tonic is designed to support every system in the body, including the stress response and inflammation. How our bodies manage stress and inflammation is key for better sleep!

We also love Earthley's Calming Essential Oil Roller -- think lavender, cedar and ylang ylang -- for a quick hit of calming aromatherapy between meetings.

ADD SLEEP-SUPPORTIVE FOODS TO YOUR MEAL PLAN | Our bodies need the right nutrients for sleep just as much as we do for fitness or work. Some of the best sleep-supportive foods include cherries, salmon, almonds, walnuts, olives, poultry, and bananas. Look for foods high in tryptophan (a key amino acid building block for melatonin), potassium, vitamin D (which helps the body use seratonin), magnesium, and melatonin.

TURN DOWN THE TEMP | An important factor in having sufficient REM sleep and having your circadian rhythm properly calibrated is to sleep in a bedroom with a cool temperature. If the temperature in your bedroom is too high or your blankets are too warm, your body has trouble regulating its own temperature. As a result, you may wake up or disrupt a REM cycle. The best temperature for sleeping is somewhere between 60-67°F, so look for ways to keep that specific room cool and keep your blankets light.

A hot bath is also a great way to support this as it helps your body naturally begin to cool itself afterwards.

Shop Earthley for 10% off your first order with code TCM10

treat yourself to herbs and minerals to support deep sleep | When you’re almost ready for bed, treat yourself to herbs and minerals to support deep sleep. Add a few drops of Earthley’s Sleepy Time Herbal Extract to warm water 30 minutes before bed and feel relaxing skullcap and passionflower work their magic. This extract is safe for kid over one year of age -- consider making it a family ritual!

Most of us are magnesium deficient. Nightly supplementation could make a meaningful difference on both stress and sleep. Give yourself a massage with Earthley's magnesium-infused Good Night Lotion. Magnesium has been shown to support deep (REM) sleep by modulating GABA activity in the brain.

Where To Start To Improve Sleep

Struggling with sleep can (maddeningly) cause a lot of stress in and of itself, but Earthly's mission is to make your sleep routine a delight. In addition to their sleep supportive products, check out their downloadable resource, The Secret To A Good Night's Sleep Guide as well. Inside the guide you'll find in-depth education on nutrition for healthy sleep, everything you should know about melatonin, and how herbs work to promote better quality sleep.

As so many of us are affected by magnesium deficiency, we recommend starting your sleep optimization journey with Earthley's magnesium-infused Good Night Lotion and their downloadable Sleep Guide. Consider them part of your new wind down routine.

TCM Readers can try any of Earthley's holistic products for a limited time with our exclusive offer: shop 10% off your first order with code TCM10

Ready to get your circadian rhythm back on track? Tell us what you're trying in the comments below!

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This story is brought to you in partnership with Earthley. From time to time, TCM editors choose to partner with brands we believe in to bring our readers special offers. 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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A Simple Lemony White Bean Salad Recipe Packed With Flavor—And Protein

Weelicious founder Catherine McCord's newest cookbook is here and it's the perfect time to embrace her 'Meal Prep Magic'. As we transition into the warmer half of the year, you may be craving simpler foods and shorter prep times -- let McCord show you how to make it all work! 

This ain’t your grandma’s bean salad, or your supermarket’s salad bar or school cafeteria’s version either—all of which give me the willies. This one is from another universe. A better universe. Full of soft and creamy white beans, crunchy and garlicky homemade croutons, plus a big citrusy burst of lemon flavor throughout, this salad will destroy any less than positive notion you may have of what a bean salad can be, making it the ultimate picnic meal or dish you bring over to impress a friend.

Lemony White Bean Crunch Salad

Prep time: 15 minutes
Cook time: 20 minutes
Serves 4 to 6

Ingredients:
2 cups 1-inch cubes of bread (French, ciabatta, or other favorite bread)
3 tbsp olive oil
2 tbsp unsalted butter, melted
2 cloves garlic, chopped
1 tsp kosher salt
2 15-ounce cans white beans, drained and rinsed
1 shallot, thinly sliced
1 cup cherry tomatoes, halved
2 cups loosely packed arugula
Juice and zest of 1 lemon

Directions:
1. Preheat the oven to 350°F. Place the bread cubes on a baking sheet, drizzle with 2 tbsp of the olive oil, and toss with the butter, garlic, and salt.
2. Bake for 15 to 20 minutes, or until the bread is crunchy and golden.
3. While the croutons bake, place the beans, shallot, cherry tomatoes, and arugula in a large bowl. Squeeze the lemon juice over the top, add the zest and the remaining 1 tbsp olive oil, and toss to thoroughly coat.
4. Add the hot croutons straight out of the oven and toss to combine.

Tip: Almost any raw vegetable—chopped cucumbers, bell peppers, fennel, and/or canned artichokes or hearts of palm—will be magical in this salad. A handful of chopped fresh herbs like chervil, parsley, basil, chives, or dill would be a zippy addition too.

Read next: Beans 101: A Second Look At The World's Least Sexy Plant-Based Protein.

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The Hallmarks Of Aging With Young Forever Author Dr. Mark Hyman (Part Two)

We’re talking to top Functional Medicine doc, former TCM Guest Editor, and the author of the new Young Forever, Dr. Mark Hyman about all things longevity.

There’s no more buzzy topic in wellness currently, and that’s because we’re progressing so quickly in our knowledge thanks to a myriad of new studies and technologies. In the second instalment of our two-part series with Dr. Hyman, you’ll learn the five remaining hallmarks of aging with a focus on energy, gut health and inflammation.

In last week’s article, we began our discussion on the hallmarks of aging. I covered the first five hallmarks—what they are and how to overcome them so you can stay younger longer.

The Hallmarks Of Aging — Part Two

This week, I’m covering the remaining five hallmarks of aging and how to reclaim your energy. Let's dive in!

06 | Senescent Cells

Typically, when cells become old or damaged, they go through programmed cell death, a process called apoptosis. This vital process helps clean out or recycle the old junk to make new, fresh cells. However, sometimes cells just don’t die. We call this cellular senescence or zombie cells. Cell senescence occurs naturally and increases as we age, but it can also increase from lifestyle factors such as a high-starch and sugar diet, excess stress, exposure to toxic chemicals, and more. (Luckily, we can mitigate most of these!)

Over time, these zombie cells wander our bodies secreting pro-inflammatory cytokines that can begin to cause damage to nearby cells and contribute to things like high blood pressure, diabetes, and dementia. In fact, cellular senescence can accelerate nearly every age-related disease.

One of the best ways to combat zombie cells is to engage in periodic fasting. Fasting deactivates mTOR, a requirement for autophagy, and activates SIRT1, a gene that prevents cells from turning into zombies in the first place.

Exercise is another great option when it comes to fighting senescent cells. Resistance exercise causes slight tears in the muscle tissue, which is why you might feel sore the day after lifting weights. Heavily working muscle groups causes muscle breakdown and inflammation. In response, immune cells migrate to the site where repair is needed, wiping away any zombie cells while they’re at it.

07 | Depleted Energy

Mitochondria are organelles found in literally every cell in your body. You probably remember your middle school science teacher referring to them as the cell’s “powerhouse”—because that is exactly what they are. They generate most of the energy your body needs to function.

As we age, however, mitochondrial DNA mutations accumulate, free radicals increase, and mitochondria drop in number and functioning, especially as we lose muscle. This leads to an overall decline in energy as we get older.
But there is a lot you can do to support healthy mitochondria and reverse age-related energy decline. These include:

+ Focusing on eating a healthy diet. Include lots of antioxidants, healthy fats like avocados and olive oil, moderate amounts of protein, and plenty of micronutrients.

+ Practicing calorie restrictions like time-restricted eating or intermittent fasting. These practices act as stress signals for your body that trigger healthy adaptations like eliminating damaged cells and producing new mitochondria.

+ Regulate your light exposure. Turn off screens and devices leading up to bedtime, and make it a priority to get light exposure first thing in the morning—and natural sunlight if you can.

+ Develop an exercise routine that includes high-intensity interval training and strength training. Small or big, any addition of movement into your current routine can do your mitochondria good.

+ Use supplements. The foods you eat today are not as nutrient-dense as they once were. Even with the perfect diet, you may be lacking in certain nutrients. Working with your doctor to add supplements like Ubiquinol (CoQ10), Resveratrol, and L-carnitine to your daily regimen can help promote healthy mitochondria.

08 | Poor Gut Health

Over 1,500 years ago, Hippocrates—known today as the “father of medicine”—said that “all diseases begin in the gut.” With the advances in science and medicine we have at our fingertips today, we’ve confirmed his suspicion: many metabolic and chronic conditions can and do arise from unhealthy gut microbiomes.

The microbes in your gut have many important roles, but one of the most important when it comes to longevity is preserving your gut lining. Unfortunately, there are things in our modern lifestyle and diets that can damage our gut lining and destroy our beneficial bacteria. This is a big problem because a damaged gut lining can allow toxins, unwanted substances, harmful bacteria or viruses, and other particles into your bloodstream that would otherwise be neutralized and discarded as waste. We call this “leaky gut.”

Leaky gut has been associated with nearly every chronic condition, and it’s quite likely that it affects nearly every one of us to some degree. That’s the bad news—but the good news is it’s in our power to change for the better. For example, you can reduce or eliminate from your diet things that damage your gut—what I call “biome-busters.” These include alcohol, sugar, and gluten.

On the other end of the spectrum are what I call “biome-builders”: gut-healing foods your good bugs love. You can promote healthy “good” gut bacteria by working on adding foods like fiber, veggies, prebiotics, and probiotics to your diet.
09 | Stem Cell Exhaustion

We are all familiar with how stem cells work, even if we don’t realize it. How does your skin heal after a cut? Stem cells are recruited and secrete healing and growth factors that trigger your body into repair and renewal. It’s miraculous. Starfish and salamanders can grow new limbs. Even our own livers can grow back after 90 percent has been removed.

Everywhere in our tissues and in our bone marrow, we produce stem cells. But as we age, our stem cells age too. They become less able to repair and renew our cells, tissues, and organs.

As with all other hallmarks of aging, the decline in our stem cell function is caused in large part by our exposome—our diet, exercise, sleep, stress, environmental toxins, allergens, and microbes, all things we have control over. Exciting innovations in regenerative medicine—including stem cell therapy and plasma rejuvenation, can help us address the aging of our stem cells. But with the right exposome modifications available to us all, they may not even be necessary.

10 | Inflammaging

All the other hallmarks play a role in this final hallmark of aging: a dysfunction in immune functioning called inflammaging.

As a Functional Medicine doctor, I often think of myself as an “inflammologist.” The key is not to shut down the inflammation or the inflammatory response but to balance inflammation (some inflammation is a good thing!) by removing the root causes.

The primary driver is our modern diet. It is pro-inflammatory, high in sugar and starch, low in fiber, awash in refined oils, nutrient-poor, and phytonutrient-depleted. In other words, it’s a perfect recipe for disease, inflammation, and aging. This diet also harms our microbiome, driving leaky gut. Since most of our immune system is in the gut, this is a big contributor to inflammation.

Add to that the load of manmade chemicals in our food, water, air, and household cleaning and personal care products, our exposure to mercury in fish and dental fillings, lead in the environment from leaded gas (still in our soil) and leaded paint, heavy metals and particulate pollution from coal-burning plants, and arsenic in food and water, and we have a perfect storm for inflammation. Even psychological stress and lack of sleep, a product of our overworked, under-loved culture, drives inflammation.

The good news is that limiting inflammation and activating our anti-inflammatory pathways is not hard to do. By following an anti-inflammatory diet, activating the longevity switches with time-restricted eating and phytochemicals, using hormesis (“good” stress) to activate our body’s innate healing systems, exercising, reducing stress, getting good sleep, avoiding and eliminating environmental toxins, and optimizing our microbiome, we can create the optimal environment for our bodies to survive and thrive.

I realize that I’ve given you a lot of information in the last two weeks. But the hallmarks of aging are a huge topic, and we’ve just scratched the surface. If you want to learn even more about the hallmarks of aging and how to combat them, I’d encourage you to order a copy of my new book, Young Forever.

Is longevity a major focus in your life? Did anything surprise you in this series? Let us know in the comments!

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Make Danielle Walker’s Instant Pot Chicken Tacos in Lettuce Cups

There's just something about spring evenings that make a taco night at home seem absolutely spot on. Sweetening the deal even further, gluten-free goddess Danielle Walker divulged this incredibly easy chicken taco recipe to us recently when she walked us through her autoimmune-friendly kitchen.

We may be the last people on earth without an Instant Pot, but this recipe stands ready to convert us, wholly. All that is added to the chicken is salsa and seasoning and these tacos are ready to be slapped together in a clean, crunchy lettuce or cabbage leaf. In the mood for a more traditional crunch? Try Siete's grain-free taco shells instead! Try them right away, then work your way through our vegan taco recipe round-up here -- you won't be sorry you did.

Bonus points: the pineapple salsa recipe shown can be found here! 

Instant Pot Chicken Tacos

INGREDIENTS:

2 lbs boneless skinless chicken thighs, fresh or frozen
1 lb boneless skinless chicken breasts, fresh or frozen
1 cup mild roasted tomatillo salsa (or salsa verde)
2 to 3 Tbsp organic taco seasoning
butter lettuce leaves or grain-free taco shells
pinapple-avocado salsa (optional)

DIRECTIONS:

Put the chicken pieces in the bowl of the Instant Pot. Add the salsa and seasoning, and toss to coat. Secure the lid and set the pressure release to sealing. Select the manual program and set the cooking time to 10 minutes at high pressure (for fresh chicken) or 20 minutes (for frozen chicken).

When the cooking program is done, press cancel and quickly release the pressure, then remove lid. Using two forks, shred the chicken. Fill the lettuce leaves with the shredded chicken and your desired toppings. Serve warm.

Read Next: 6 Vegan Tacos That Are Giving Us Life (And Plenty Of Plant-Based Nutrition)

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Hit Pause, Lift Fork: The Top Secret To Digesting Every Meal Better

Jolene Hart, CHC, is a health coach certified by the Institute for Integrative Nutrition and founder of the pioneering beauty coaching practice Beauty Is Wellness. She is a former magazine beauty editor and the best-selling author of five wellness books, including the Eat Pretty (igniting the wellness-is-beauty phenomenon) and her latest, Well-Rested Every Day.

When it comes to food, the saying ‘you are what you eat’ is only half the story. An even better assessment? You are what you digest. And for one reason or another, digestive capacity is an area where many of us fall short.

While it might be the new normal to pop enzymes, bitter herbs, probiotics, or hydrochloric acid to help the digestive process, we still tend to gloss over a key opportunity to optimize digestion from within each time we eat. This digestive power-up arises during the so-called cephalic phase of digestion, the anticipatory moments when you’re getting hungry, thinking about food, and tasting your first bite—but before you swallow.

The Power Of A Parasympathetic Pause Before Each Meal

During the cephalic phase of digestion, the body produces 20% of the stomach acid and 30% of the pancreatic enzymes needed for optimal digestion. Food has yet to reach your stomach, but your mind and body are syncing up in preparation for the digestive load ahead. Powering up your digestive capacity during this phase requires that your body and mind switch over to a restful state—or at least a temporary slowdown—since the cephalic phase is initiated by the autonomic nervous system, via the vagus nerve.

So often our busy lives and rushed habits get in the way. Eating while distracted (phone in hand), under stress, or rushed diminishes the benefits of the cephalic phase. But it’s incredibly easy to reverse that at your next meal— embrace rest. Before you take your first bite, pause to trigger your body’s parasympathetic, rest-and-digest mode. I call this pre-meal ritual the parasympathetic pause. Practicing it regularly can improve your digestion and nutrient assimilation, increasing your food’s ability to support your energy and overall health.

You can pick your favorite of a dozen or more ways to do this:

+ Try taking a few deep breaths (draw out your exhale longer than your inhale to trigger a calming response through the vagus nerve).

+ Try rooting yourself in the present moment with a prolonged pause, a moment of gratitude, or a prayer.

+ Try activating your senses relative to the food you’re about to eat (ask yourself: what do you see, smell, and crave on the plate in front of you?).

When the parasympathetic pause becomes a habit, you may also find that you’re better connected to your hunger and fullness signals. Studies suggest that the body’s cephalic phase responses do far more than prepare us to digest, absorb, and metabolize optimally—they’re also involved in our appetite and our satiety. Both ghrelin (the hunger hormone) and leptin (the fullness hormone) are part of the cephalic phase. If you tend to over- or under-eat, especially as an emotional response, a parasympathetic pause could transform your eating experience. And for every one of us, it’s about better utilizing the food we eat, while enjoying the present moment and the gift of food.
For more ways to transform your wellbeing with rest, pick up a copy of Well-Rested Every Day.

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It’s Not Your Imagination: Flying Is Dehydrating – Here’s Our Ultimate In-Flight Travel Hack

Fact: dehydration is a given when you’re flying. Airplanes are a no-glow zone. No matter how much water you drink or hydration spray you apply during your journey, your body is at a disadvantage the minute you step onto the plane. Here’s why:

Low cabin pressure, temperature, oxygen, and humidity all create the perfect storm for our personal hydration levels. While most everyday environments contain about 35-65% of humidity, airplanes are kept at only 10-20% humidity! That’s in order to avoid structural damage to the aircraft.

These controlled factors are necessary for our safety and comfort, but unfortunately they all add up to significant water loss from our skin, nasal passages, and respiratory systems. In fact, research suggests that in just a 10-hour flight, you can lose up to 2 liters of water, which is about a day’s-worth of water! You only need to lose 1.5% of the water in your body to qualify for mild dehydration, but at that rate, you’re actually losing almost 5% of your fluid volume!

The consequences that come from this level of dehydration over a sustained period of time go beyond brain fog and fatigue. Sustained dehydration can increase the following health risks:

+ Exacerbated jet lag, affecting your circadian rhythms, immune function, and energy levels.

+ Airborne illnesses (you’re 100x more likely to catch a cold on a plane than on land).

+ Deep vein thrombosis (DVT), which can, by proxy, up your chances of a pulmonary embolism, which is deadly.

So is the solution just to drink more water throughout your flight? Yes, of course. But our ultimate in-flight hack is easier, more effective and efficient.

The Ultimate In-Flight Hydration Hack

At the baseline, increasing your water intake before, during, and after your flight is never a bad idea. However, water alone isn't enough. Too much water can dilute your blood electrolyte levels, even when you're not facing such dehydrating conditions.

Deep and sustained hydration requires electrolytes. To keep your mineral levels, water levels, and energy levels on the up-and-up, our favorite in-flight wellness hack of all time includes packing LMNT stick packs into every carry-on. Find the flavor you love, add it to that airport water bottle and thank us later. LMNT provides clean, science-backed electrolyte formulations that are unlike any other on the market. There’s a reason we’ve written about them over and over again. 

Each stick of LMNT contains 1000 mg sodium, 200 mg potassium, and 60 mg magnesium with no added sugar – an instant dose of electrolytes that make us feel more hydrated than anything else we've tried. And if you’re concerned about getting too much salt, don’t be. A 2011 JAMA study suggested that 5000 mg of sodium per day is a total sweet spot for heart health outcomes, meaning that there is no harm or foul if you choose to have more than one electrolyte stick on a longer flight.

How To Join The Mile High-dration Club

01 | Start thinking about in-flight dehydration 1-2 days before you travel! Focus on good hydration leading up to your trip by adding LMNT to your water up to 24-48 hours pre-flight.

02 | Pack your favorite flavor of LMNT. The stick packs are TSA-friendly and absolutely delicious! Just add to your water bottle once through security. Our favorite flavors include Citrus, Raspberry and Mango Chili.

03 | Avoid reaching for the ever-so-tempting alcoholic or caffeinated beverage, as they will just dehydrate you further. If it’s a red eye and coffee is a non-negotiable, or if you’re headed on vacay and want that champagne, just consider LMNT your travel MVP and be vigilant about hydrating beforehand and once you've landed.

04 | Once you’ve reached your final destination, continue taking one LMNT stick per day to fight jet lag and maintain optimal energy levels so you can fully enjoy your trip! For vacation-goers, consider LMNT the perfect mocktail to balance out any celebratory drinks. The salty Citrus flavors taste just like a good margarita!

Bon voyage! The science on salt, hydration and LMNT is compelling, but the experience is even better—we’ve been packing the salty brand for years now and literally can’t stop sharing it with friends and family wherever we go. 

TCM readers exclusive: If you still haven't tried LMNT, this is your summer. Get 8 single serving packets FREE with any LMNT order. If you don’t like it, share it with a friend and get your money back, no questions asked.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This story is brought to you in partnership with LMNT. From time to time, TCM editors choose to partner with brands we believe in to bring our readers special offers. 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 10 Hallmarks Of Aging With Young Forever Author Dr. Mark Hyman (Part One)

We're talking to top Functional Medicine doc, former TCM Guest Editor, and the author of the new Young Forever, Dr. Mark Hyman about all things longevity. 

There's no more buzzy topic in wellness currently, and that's because we're progressing so quickly in our knowledge thanks to a myriad of new studies and technologies. In this two-part series with Dr. Hyman, you'll learn the ten hallmarks of aging. There's a lot to digest here, so watch for part two with the remaining five points next week! 

After studying the human body for over three decades, I can tell you that our biology is simply amazing. There is such beautiful complexity, interdependence, and coordination when it comes to the biochemical systems that sustain life.

Things go wrong, however, when we start to deviate from living in harmony with nature or in balance with ourselves and our environment. When this happens, it leads to things like disease, discomfort, and lower quality of life.

In other words, disease and accelerated aging are not mistakes. They are our body’s best attempt to deal with a bad set of circumstances. Health and longevity are our natural states, but only if we understand how our bodies are designed to work best. When we act and live in ways contrary to this, we experience the hallmarks of aging.

The Hallmarks of Aging - Part One

There are ten distinct hallmarks of aging—the underlying common pathways or mechanisms of aging. But each hallmark is influenced by the others and affected by various imbalances—too much or too little of certain inputs that can negatively impact the expression and progression of the hallmark.

Understanding those interactions and weblike connections is the key to solving the puzzle of aging. What drives these hallmarks, these biochemical and genetic dysfunctions that manifest as disease and accelerated aging? And more importantly, what can we do to create balance and slow or even reverse the progression of the hallmarks of aging? I want to introduce you to the concept of the hallmarks of aging if you are new to the idea and teach you how you can reverse their effects on your body and mind.

Because there are so many hallmarks of aging, I’m going to break up the information into two parts. In this week’s installment, I’ll focus on the first five hallmarks of aging—what they are and how to combat them—and I’ll tackle the remaining five next week. So let’s dig in!

01 | Disrupted Hormone and Nutrient Signaling

Years ago, I went to a longevity conference that brought together leading researchers in aging. I met Lenny Guarente there, the MIT scientist who demonstrated dramatic life extension in mice, even in the absence of calorie restriction. On the way to a talk, I asked him about the causes of aging. He simply said, “Sugar!”

Our bodies have exquisite mechanisms for sampling the environment and for sensing the levels of nutrients—amino acids, sugars, and fatty acids. From moment to moment they modify a myriad of chemical reactions that trigger either autophagy—the process of cellular recycling and cleanup—or protein synthesis—making new proteins and parts. But how do our bodies know what to do?

We have four key nutrient-sensing systems that work together, with overlapping redundancies designed to beautifully protect us from disease and abnormal aging: insulin and insulin signaling, mTOR, AMPK, and sirtuins. Most of the dietary and lifestyle strategies that prevent disease, promote health, and extend life work through these nutrient-sensing systems.

One of the keys to optimizing these systems is to give your body a break from the constant influx of calories on a regular basis through fasting—thus activating autophagy. In addition, it’s important to ensure a high-quality nutrient intake that is low in sugar and starch, high in good fats and phytochemical-rich vegetables and fruit, and high in quality protein; this activates protein synthesis. Regular exercise also activates autophagy.

02 | DNA Damage and Mutations

Damage to our DNA is another hallmark of aging. Each day our DNA gets up to 100,000 little hits. The accumulation of these insults accelerates aging. Thankfully, we have built-in repair systems that seek out damaged DNA and fix it. But even if 99 percent of damage is reversed, the remaining 1 percent accumulates over our lifetime.

Our cells also divide, and that means re-creating the DNA blueprint in each cell. Over your lifetime, your DNA produces 10 quadrillion copies of itself through cell division. Sometimes there are glitches in the copy machine, and our DNA blueprint is reproduced with these glitches.

What can be done about this? First, you can avoid DNA-damaging insults. This means reducing or eliminating the inputs that beat up on your DNA. These include processed foods, environmental toxins, and UV radiation. Second, you can activate your DNA repair systems. I cover this in greater detail in my new book, Young Forever, which you can preorder here.

03 | Telomere Shortening

Our telomeres, the little caps at the end of our chromosomes, shorten as we age. Eventually, they can’t hold the tightly protected DNA double helix to prevent it from unraveling. Each time cells replicate, the caps are removed so the DNA can be read, but the telomere shortens a little bit until the cell stops dividing or commits programmed cell death (also known as apoptosis). This is a normal consequence of cell division. The longer our telomeres, the more years of healthy DNA replication we have. The shorter they are, the shorter our life. Also, sometimes the cells don’t die but turn into zombie cells (see Hallmark 6 in next week’s newsletter), spewing out inflammatory compounds that accelerate aging.

The good news is that we have tremendous influence over our telomeres. The usual lifestyle transgressions shorten them—our toxic, processed diet, sugar, environmental toxins, sedentary lifestyle, and psychological stress. Shorter telomeres are linked to all the problems of aging and increase the risk of not just gray hair, but heart disease, cancer, immune dysfunction, and more. A whole-foods, phytonutrient-rich diet, exercise, meditation, sleep, love, and even certain multivitamins all lengthen the telomere.

04 | Damaged Proteins

DNA codes for proteins. In turn, these proteins regulate everything in your body. Your organs, tissues, and cells are all made from proteins, as are your cellular messenger molecules like hormones, peptides, immune molecules, and neurotransmitters. Proteins also form your information superhighway, facilitating trillions of chemical signals and reactions each second.

Many messenger proteins that contain the instructions for life are short-lived. And they can be damaged by all the same insults that damage DNA. When those proteins are damaged, they don’t work.

Thankfully autophagy also works to take care of damaged proteins. It’s a brilliant system, yet most of us live in ways that thwart that system. We are constantly consuming calories. This endless stream of food (starch, sugar, and protein) activates mTOR, which shuts down autophagy. As a result, we never give our bodies the much-needed break from the flood of energy needed to do the cleanup and repair work.

Periods of fasting give our body a chance to clean up the damaged proteins we create from the way we live. Sugar and starch also drive accelerated inflammation, create hormonal chaos, and age our stem cells. If you want to live a long and healthy life, sugar and starch should be either eliminated or used very occasionally.

05 | Epigenetic Damage

It’s helpful to conceptualize epigenetics using the example of a piano. The piano player plays the keys of our DNA, producing a melody we call “health” or a cacophony called “disease.” Think of the epigenome as a very sensitive microphone picking up healing or harmful signals from your environment.

Similarly, your DNA, through the epigenome, is listening carefully to all the messages conveyed throughout your whole life. Too much bad stuff damages the epigenome and makes you age faster, while the good stuff translates into instructions for your genetic code.

The wonder of this discovery is that though our DNA is fixed, the epigenome—how the music of your life is played—is not; it is highly influenced by things under our control. The longevity tools and strategies in Young Forever work in part by exerting a positive influence on the epigenome.

I’ll be sharing more about the remaining five hallmarks of aging next week. All of this information is spelled out in much greater detail in my new book, Young Forever. 

The post The 10 Hallmarks Of Aging With Young Forever Author Dr. Mark Hyman (Part One) appeared first on The Chalkboard.

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This Ginger Hemp Strawberry Milk Is Almost Too Pretty To Drink

We know the variety of vegan milks out there is (deliciously) overwhelming, but you may want to put down that oat milk latte for a minute and give hemp milk a try. This gorgeous, nutrient-dense hemp strawberry milk is a must-make!

Next to almond milk, hemp milk is our favorite vegan milk for its rich nutty flavor and incredible health benefits that include omega-3 fatty acids, protein, essential amino acids, calcium, vitamin A and magnesium.

We asked plant-based private chef Mikaela Reuben to share this honey sweet, protein-rich recipe with us after tearing ourselves away from this stunning photograph. Here's how to whip it up...

Strawberry Hemp Milk With Honey 

Serves 1

INGREDIENTS:

1/4 cup hemp hearts
1 cup water
10 strawberries, rinsed and cut in half
1/2 tsp honey
1/2 tsp vanilla
1/2 tsp cinnamon
1/8 tsp sea salt
1/2 Tbsp Udo’s Oil – optional
fresh turmeric and ginger – optional

DIRECTIONS:

Add all ingredients to a high-speed blender and blend well!

Read Next: Learn How To Make A Cozy Breakfast Congee From Mikaela Reuben

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7 Fitnesswear Sets We Can’t Wait To Wear This Spring

There's nothing like a new legging and bra set to make the spring season feel official and get us excited about hot girl walks, pickleball and beyond.

Here are a few incredible fitnesswear sets we've found this week that have us ready for anything these brightly lit evenings may have to bring.

7 Fitnesswear Sets For The Gym And Beyond

Varley Sweat Set | The warm-weather sweatsuit of our dreams. We love the easy, loungewear feel of the Hawley Half Zip Sweat and Claude High Rise Short made with a relaxed fit from Varley's signature DoubleSoft fabric. The high waist and A-line silhouette feel pulled-together but super cozy. Wear for outdoor adventures, errands in the city, and everything in between.

L*Space Patterson Dress | Looks like a set, wears like a dress. We can't get enough of the fitness dress trend, and the two-piece styling of this one has that perfect waist-defining detail that flatters every body. Designed with a comfy built in short so you can wear it for any activity–from the court to the park.

Carbon38 Oatmeal Heather Melt Wrap Bra + Legging | Super flattering and buttery soft? We're stocking up on this Wrap Sports Bra and Legging duo in every color -- and we love that they come as a fitnesswear set! The wrap detail hugs everything in and is flatternig at every angle. Top with a crisp cotton overshirt for brunch after class and wear all day long!
Electric + Rose Starstruck Set | Whether you're big into astrology or just love a neutral print, this L.A.-based brand is our go-to for the kind of hand-dyed magic that makes any workout or hike feel like a signature style moment. We're loving the cosmic vibe of this timeless print in both their Marni Bra and signature Sunset Leggings. Super breathable and comfy. Sound bath, anyone?
Losano Bralette + Biker Short | Made to order in Brooklyn from sustainable EcoVero yarn, this super luxurious set is incredibly soft, while still providing key performance-wear for everything from Pilates to spin. Both the Brentwood Rib Bralette and Covina Biker Short feature textural paneling that creates compression for sculpted support where you need it most.

Tala Dayflex Set | Sustainably made from 75% recycled nylon, TALA's Wrap Legging and V Neck Sports Bra come in a ton of spring-forward colors for every mood. Plus, the lightweight, naked-feel fabric never feels constricting so you can go from downward dog to wild thing with ease. Pile a cozy cardigan on top while you enjoy your coffee, then tear it off and get to work at the gym!
Varley Let’s Move Set | Whether you love a workout on the mat or on a treadmill, the performance-driven fabric of this set won't let you down. We love the Valerie Bra and High Rise Legging in an unexpected print, like Mirrored Snake, for that fashion meets function moment. Both are designed for freedom of movement, moisture management and breathability.

Read Next: The 7 Coolest Belt Bags To Wear With Everything This Spring

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Cold Exposure 101: Wim Hof’s Latest Scientific Studies Will Have You Taking The Plunge

Wim Hof may be single-handedly responsible for the cold plunge revolution currently underway in mainstream wellness. If you haven’t tried cold exposure yet, Wim Hof’s latest scientific studies will have you taking the plunge. 

For many years now, the Dutch motivational speaker and extreme athlete has been the focus of every biohacking conversation we've heard, both here in LA and across the podcast universe. Then, in early 2020, The Goop Lab brought “The Iceman” to Netflix and the conversation really got going. The movement towards self-care and holistic health exploded during the pandemic and countless breathwork apps, cold exposure spas, and at-home plunge tubs followed. Read Next: Is The DIY Plunge Pool The New Hot Tub? Wellness At Home In 2021

Yet, the real impact of the Wim Hof Method (WHM) has been building behind science laboratory doors for over a decade -- and the results may surprise you. As Hof recently shared to Instagram, "Brain scans from this study demonstrated that I was able to activate parts of my brain at will that had been thought to be inaccessible to humans. This offers a new perspective on how we might be able to deal with psychosis, fear, anxiety, depression, or bipolar disorder independent of drugs."

These unique brain scans are helping the medical community bridge the gap between holistic health practices and potential medical treatment application. Could WHM for mood disorders be a medical treatment of the future?

The Wim Hof Method: More Than An Icy Cold Shower

There have been plenty of studies into the physiological benefits of cold therapy over the years -- nothing new to mindfulness practitioners and nordic populations. But the WHM specifically combines cold exposure with breathwork and commitment (essentially meditation plus consistency).

It’s what Wim attests to be the reason he’s broken a number of records related to cold exposure including: climbing Mount Kilimanjaro in shorts, running a half marathon above the Arctic Circle barefoot, and standing in a container while covered with ice cubes for more than 112 minutes.
While jumping in an ice bath or turning your shower all the way to the blue dot every so often will certainly produce some benefits, finding your way to all three pillars of the WHM promises:

+ Increased energy
+ Better sleep
+ Reduced stress levels
+ Heightened focus and determination
+ Increased willpower
+ Stronger immune system

Take note: it’s not simply the physical exposure to cold that may produce the largest benefit, but the use of holistic practices of deep breathing and mindfulness during that exposure.
Wim Hof has long been focused on spreading this practice around the world, but, perhaps even more importantly, he’s also been invested in bringing scientific study into the process.

Scientific Proof Of The Mind-Body Connection?

The first study conducted on the WHM in 2012, by the Radboud University Medical Center in the Netherlands, was inspired by the records Wim himself had been breaking for resilience in prolonged exposure to extreme cold. The findings published proved Wim could influence his autonomic nervous system, and ultimately his stress response and immune function.

The major tenets of scientific study since then have focused on the anti-inflammatory effects of the WHM and connection to innate immune function and pain; voluntary activation of the sympathetic nervous system for stress response mediation; and, most recently, brain activity. Wim recently shared this 2018 study conducted with Wayne University in Detroit, that included the first-ever brain scan used to provide compelling evidence for literal mind over matter in the WHM.

A few highlights and studies worth a deep dive:

Brain over pain | Results showed activation of areas in the brain associated with pain suppression, self-reflection and well-being, in particular e periaqueductal gray area (PAG), a region that plays a critical role in autonomic function, motivated behavior and behavioral response to threatening stimuli and thought to be inaccessible to willful mediation.

mind over Inflammatory Response | By studying the increase in plasma epinephrine levels during cold exposure, this study showed those who practiced the WHM could activate their sympathetic nervous system by will and reduce the inflammatory response to endotoxemia. It demonstrated “that the immunomodulatory effects of the intervention can be reproduced in a standardized manner, thereby paving the way for clinical trials.”

voluntary immune response | Results suggest that the WHM does not only enable healthy individuals to voluntarily initiate the immune response in acute inflammation but also in chronic inflammation related to immune-mediated inflammatory conditions. The study primarily investigates the safety of practicing the method for this group of patients, yet also looked at changes in inflammatory markers and patient-reported disease activity and quality of life.

Paving The Way For New Frontiers in Mind-Body Medicine

These studies are just the tip of the iceberg, as it were, as more studies continue and make way for clinical trials. As Wim describes, understanding how the WHM can influence brain activity “offers a new perspective on how we might be able to deal with psychosis, fear, anxiety, depression, or bipolar disorder independent of drugs.” And the consistent findings into inflammatory response mechanisms and the WHM could potentially be used to treat various autoimmune diseases. Just imagine what’s next!

Holistic practices like these are often lauded for feel-good benefits that impact one’s overall wellbeing. But when Wim Hof stepped into the fMRI to have his brain scanned for the first time, it sent a seismic shift into the potential of such practices. Functional medicine and studies like this are breaking down barriers to what one might call “Western medicine” and “holistic health”, to simply view every opportunity and option as something that can benefit everyone.

Ready to take the plunge? It might just be time to discover the Wim Hof Method for yourself! Talk to us about what you've tried in the comment below.

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