Dave Asprey’s Top 10 Biohacking Tips For A Superior Brain + Body

Dave Asprey's flavor of wellness isn't just about 'not being sick', it's about optimizing life on all fronts -- mind, body and brain.

Our April Guest Editor has made a name for himself by taking a self-experimented scientific approach to wellness, and coined the term "biohacking" to define the concept. The results speak for themselves: Dave has boosted his IQ by 20 points, dropped 100 pounds without dieting, and launched the Bulletproof empire including his unique line of health products, popular podcast and best-selling books.

Luckily for the less hardcore among us (are you there?) the secret to biohacking isn't so much about starting new habits, but about finding the most efficient ways to upgrade them for maximum impact. That means if you've ever added butter to your coffee (Bulletproof's claim to fame) or adaptogens to a morning smoothie, you're already on the right track!

We asked Dave to share a few of his favorite biohacking tips for optimal brain health and from stress-busting "forest bathing" to a cool trick for tackling inflammation, we're stoked on all of his notes...

Neurofeedback:
Meditation + Mindfulness

Neurofeedback targets and trains the brain’s deep-control sites, increasing overall brain coherence, resulting in more creativity, more focus and deeper levels of intelligence. Like you, only more.

Meditation and mindfulness are actually considered neurofeedback. Upgrade your meditation practice with some deep breathing. Whether I’m using my heart-wave variability trainer, finding time for a short meditation or just taking some short deep breaths, I use breathing techniques to train my nervous system to remain calm and composed to keep stress levels low, in “rest and digest” rather than in “fight or flight.” Another free hack is simply walking in nature or “forest bathing,” which can reduce stress, improve your mood and increase brain function.

I also created 40 Years of Zen, a personalized brain mapping and monitoring technology to get the benefits of 40 years of deep meditation in just five days. This offers all the benefits of meditation and mindfulness, but on steroids. I use this technology once every quarter at the 40 Years of Zen facility in Seattle to put myself in an advanced meditation with computer feedback.

You’ll be amazed at the creative flow that results from even ten minutes of normal meditation.

Heart-Rate Variability:
Listen to Your heart (Literally)

Heart-rate variability (HRV) training is a type of biofeedback that you can keep in your pocket. It helps you to hack (or control) your automatic stress response with a little piece of technology and simple breathing techniques.

Heart-rate variability actually refers to the variation in the time between your heartbeats. When you’re nervous, scared or stressed, the intervals between beats becomes shorter and/or more erratic. When you’re calm, the opposite occurs. HRV training uses technology to track your heart rate, then you use your consciousness and breathing to control the speed of your heart rate. This teaches you to control your stress response in real time. It takes some practice, but over time, you will learn how to keep calm, cool and collected during stressful situations. Reduced stress means more mental clarity and physical endurance, plus less pain and better sleep!

Cold Thermogenesis:
Cold Showers + Cryo Spas

Technically “cryotherapy” could refer to any kind of cold exposure - like cold baths, cold showers and “polar plunges” in freshly frozen snow. An easy, free hack is to simply expose your whole body to an ice-cold shower for about 30 seconds every day. Cold therapy can curb pain and inflammation, decrease muscle soreness, increase recovery time and fat burning and even boost mood and improve sleep.

This might be why whole body cryotherapy (WBC) spas are popping up all over the country. WBC involves short exposure to extreme cold via a cryochamber – a human-sized tank filled with liquid nitrogen-cooled air. Exposure can vary from two to three minutes in temperatures that plummet to -130°C (-266°F). If you want to try a free version, try an ice bath for up to an hour in water temperatures of about 19°C (66°F).

Blueblocking:
Limit all light At Night

Light, especially the blue light spectrum from your TV, computer and phone screens, can break your sleep cycle and even lead to lower quality sleep. Limiting light in the evenings can change your life. I use TrueDark glasses with optical filters that go far beyond what orange “blue blocking” glasses can do. I also switched the light bulbs in most of my house to red spectrum light only.

Breathing exercises:
box breath

Box breathing is a super low-tech hack to get you from a stress, flight-or-fight state to a more relaxed rest-and-digest state. You can practice this anytime, anywhere without looking too crazy. You simply inhale to a count of 5, hold for a count of 5, exhale to a count of 5 and hold for a count of 5. Repeat until your heart rate has slowed and you’re in a more relaxed state.

Eat Clean:
Pile on the vegetables

Get a lot more polyphenols from herbs, spices, coffee, tea and chocolate to make your mitochondria sing.

Intermittent fasting (IF):
Use Fat To Hack The Hunger

Traditional IF is famous for fat loss and longevity. But going many hours without food can make you hangry. Bulletproof IF, on the other hand, involves quality fat from Brain Octane and grass-fed butter or ghee, which keeps you full (read: happier) for hours. You get the biological benefits of IF without the hunger pangs.

Brain Octane gives you external ketones so you even experience mild ketosis (when your body runs off of fat) when you’ve eaten some carbohydrates. This lets your brain run on glucose and fat energy (ketones) at the same time for maximum performance.

HIIT Training:
Quick + Dirty Cardio

High-intensity interval training once a week and a 20-minute walk daily will improve brain function and keep muscles toned.

Find a Vibe:
Vibration Plates To Maximize Movement

Whole body vibration is a way to get more movement in less time. Vibration plates are beneficial for everyone from professional athletes to the elderly. They’re used for increased muscle building and fat loss, and can even lower stress hormones and increase sex hormones like testosterone!

The neurotrophic factor:
Boost your brain naturally

The more brain-derived neurothrophic factor (BDNF) the better - this stuff encourages neuron growth and an increase in communication between neurons so you’ll think more clearly and have more focus as you age. Exercise and meditation are amazing for a boost in BDNF - and you can get four times more BDNF than exercise from a supplement called Neuromaster.

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 program. 

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Mornings With The ODells: Lattes, Love + Life Well Styled

Family comes first for Laura and Jason O'Dell, so it helps that they run their biz together. This adorable couple designs and operates as The ODells, a California bohemian line of clothing for the whole family and a namesake lifestyle boutique in Silver Lake (where the bar for hipness is set very high).

We're loving these cozy shots of the family at home in their Big Bear A-frame and we're also excited to get a glimpse inside the new Silver Lake shop for a good dose of well-curated shopping bliss, from hand-painted wallpaper to their own California cool caftans and smocks. From the sweetest latte ritual to a shared mantra we love, take a peek below at a morning with the ODells...

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Life Buttah: How To Make Bulletproof Coffee The Right Way

WE talk about coffee a lot. And so does our April Guest, Bulletproof's Dave Asprey. Chances are you've heard of his buzz-worthy Bulletproof coffee recipe, maybe you're even making your own version -- but are you making the version that set fire to the trend? We're sharing how to make Bulletproof Coffee the right way from the OG himself.

Dave has single-handedly made coffee loaded with butter and coconut a bonafide wellness trend, and we're all about it. The brain-boosting benefits of this brew are very real, including potential brain cell protection, mental clarity, a major energy boost that doesn't dip, a jolt to the metabolism, appetite reduction and a strong dose of polyphenols (super-important; read more about this in Dave's new book Head Strong.)

The quality of each of these ingredients makes a big difference here. It's key that the coffee used is mold-free (yes, this is a thing! And mold has a big connection to 'brain fog'), the ghee comes from grass-fed cows, and the coconut oil is MCT oil (read Superfood Spotlight: MCT Oil). For the real deal, Bulletproof's own coconut-derived products are very good.

Whether you've never tried this delicious morning bev or have been slouching along with a version that you're not sure is right, learn how to make the original Bulletproof Coffee properly with this simple yet powerful recipe...

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To the Desert or Bust 🌵#bestfest17 #bestswimwear #regram...

To the Desert or Bust 🌵#bestfest17 #bestswimwear #regram @TaylorMBarbour http://ift.tt/2oHRpG4

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Why Jaw Tension Might Be To Blame For Your Breakouts

Just when we thought our acne days died with everything else terrible about being a teen, our skin starts breaking out with a vengeance. Of course, now that we're savvy adults we know to check our diets, wash our pillows and be picky about beauty products -- but if that's not enough, there might be another unexpectedly common cause at play: jaw tension.

Sadie Adams of the celeb-treasured facial studio Take Care here in L.A. and NYC, stresses the importance of stress management when it comes to skincare (because a build-up in the face often means breakouts on it). We asked this holistic esthetician and SONAGE Skincare pro to talk us though how jaw tension could be sabotaging our complexion, and a few daily DIY solutions to work into our beauty routines...

Q: How does jaw tension inhibit skin clarity?

A: Excessive contractions in muscles can lead to tightness in all of the tissues, restricting the flow of lymph. A healthy lymph system supports a fluid membrane balance throughout the whole body; any condition of pathology can be traced back to a fluid-membrane imbalance. Skin conditions such as acne, rash, cellulite and, in extreme cases, lymphedema can result from poor lymphatic drainage.

Lymph nodes are part of the lymphatic system -- an important aspect of the immune system -- responsible for the differentiation of 'self' from 'other', as well as what serves from that which doesn’t. This network carries fluid, nutrients and waste material between the body tissues and the blood. Lymph nodes filter the fluid - trapping bacteria, viruses and foreign substances (anything deemed unsupportive to the organism) - and the lymphocytes (specialized white blood cells) destroy them. Stagnation or blockages in these nodes can mitigate the filtration process, therefore increasing the amount of toxins in the blood and lymph. An excess of toxins in these fluids can cause acne in skin that has increased levels of sebum and blockages in its pores.

Using a non-abrasive exfoliator  once or twice a week can prevent this stagnation from occurring (I love SONAGE's Gommage Exfoliating Gel). Its antimicrobial, antiseptic and anti-inflammatory actions, as well as the mechanical efforts of the application process, can support clarity in the tissue and healthy circulation of lymph fluid. Good circulation and coherence in the various layers of tissue are reflected in healthy, glowing skin.

Q: What are common causes of jaw tension?

A: Favoring one side while sleeping or sleeping without consideration of alignment and support; grinding or gripping with teeth and/or a misaligned bite; scoliosis; leading with sensory organs/carrying the head forward of the spine; trauma or injury; repression and suppression: unexpressed thoughts, feelings and emotions, and unprocessed experiences can create holding patterns in the jaw, as well as physical strain and emotional stress. Stress can trigger excess hormone production and lead to various imbalances, including muscle tension and acne.

Q: What are the immediate benefits of Releasing Jaw Tension?

A:After releasing jaw tension, clients report feeling more relaxed, calm and centered after a session. Usually there is an immediate flush of stagnation and more clarity in the lymph. Depending on the condition, self-care techniques and applications may be required for long term re-patterning.

Q: What are the best DIY Practices for REleasing Jaw Tension?

A: A daily self-massage focusing around the sides of the head, the ear, jawline and down to the collarbones can be helpful in clearing blockages.

When exploring facial massage, consider that normal massage oil that works well for the body may be too heavy for certain skin types and conditions. Try working with pressure points without oil or use a high quality facial serum with a good slip. I recommend the Vitality nourishing facial serum from SONAGE -- it's an antioxidant that is antiseptic, antibacterial, anti-inflammatory and anti-aging. It also contains ginkgo biloba leaf and rosemary oil to stimulate circulation, making it a perfect choice to help relieve tension.

Ease tight muscles in the jaw by sitting with elbows resting on the knees and the cheekbones resting on the heals of the hands, then letting the jaw open towards the earth. As much as possible, feeling the disk at the TMJ moving forward and down, while opening the mouth.

Another simple exercise: rather then moving the jaw away from the head, as in chewing, stabilize the jawbone and open the mouth by moving the head up and back. Feel the space around the disk in the joint.

Q: How can we reduce jaw tension during our day-to-day?

A: When shampooing the scalp, one can spend extra time massaging the muscles, in order to drain accumulated fluids around tight areas. I suggest taking one’s time and being sensitive. Approach this from a place of wanting to support and cleanse. This allows one to hear the timing of the tissue and what is needed to release tightness and stagnation.

Be mindful of alignment while walking, working and exercising. Noticing and correcting forward head carriage and unnecessary holding in the jaw while engaging in day-to-day activities requires attention and commitment, and will support the health of the joints.

Fully resting the weight of one’s head on the pillow before sleeping can be a way to tell your body that it doesn’t need to take the stresses of the day into the night. Feel the fluids inside of the head registering gravity and space. While actively yielding the head, soften the TMJ and release any perceived tension in the facial muscles and tongue.

Self-contentedness leads to happiness and fluid-membrane balance. Choosing gratitude and contentment can greatly decrease tension. A regular meditation practice can cultivate presence and peace, in body and mind. Meditation and breath awareness are powerful and empowering tools help to dramatically reduce day-to-day tension and stress.

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Adorable Strawberry Shortcakes You Won’t Believe Are Clean

Nothing screams spring like a bright and creamy bite of strawberry shortcake. We're obsessed with this cleaned up version from integrative nutritionist, Jennie Miremadi, which is grain and dairy free, but doesn't compromise its comfort food status. If her no-junk mint-chocolate tart is any proof, this dreamy strawberry shortcakes recipe is sure to be a new fave...

Strawberry shortcake is a classic spring dessert that's normally filled with sugar, cream and refined white flour.  I created this upgraded version so that you could enjoy this treat without making yourself feel unwell! Add it to your Easter brunch menu, or make it as an accompaniment to a special Sunday night supper.  With decadent strawberry and cream flavors and delicious almond flour shortcakes, this gluten-free, dairy-free dessert will definitely be a crowd pleaser!

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Make This Zenbunni Coffee Tonic for A High-Vibe Buzz

Chocolate and coffee -- the ultimate power couple.

Biodynamic chocolate company slash local obsession, Zenbunni, is dipping into the coffee pool with, who else, but a biodynamic coffee company (the first ever in the US). The result is a dream-level-delicious collab we can't believe hasn't happened sooner!

If Zenbunni's raw, vegan, gluten, soy, and refined sugar free chocolate tells us anything, it's that their coffee is bound to be bomb. The green beauty gurus behind NYC's CAP Beauty are stocking up and telling all... 

Our morning coffee routine is taken higher with the addition of skin-, mood- and hormone-balancing ingredients added to the high-vibe coffee from our friends at Zenbunni. He Shou Wu supports the health of your hair, skin and nails while reishi delivers its feminine energy and takes your daily cup down a notch. Coconut butter is your healthy fat and slows down the release of the water soluble herbs and caffeine while tocotrienols provides a delicious alternative to traditional cream. This biodynamic coffee from Zenbunni gets you going while grounding you. Get ready to take flight.

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