For Overall Health and wellbeing
Breathing Exercises
Practicing the specific breathing exercises of the Wim Hof Method will release your inner fire. By practicing the breathing exercises, you are releasing more energy, influencing your nervous system and changing various physiological responses. You are inducing voluntarily a short stress response which ultimately will lead to more resilience towards everyday stress, mentally and physiology and feeling more in control.
Cold Showers
KNOWN BENEFITS OF COLD SHOWERS
Reduced stress levels.
Higher level of alertness.
More robust immune response.
Increased willpower.
Weight loss and reduce inflammation
Interminttent Fasting
The benefits of 8:16 fasting
It is a simple and EASY way to enhance weight loss, it is also believed to improve blood sugar control, boost brain function and enhance longevity.
Joovv
Light therapy can be an integral part of a healthy, balanced lifestyle. Using Joovv can enhance cellular function and help support
Skin Health, Performance & Recovery, Inflammation, Sleep Optimization
whole Body Vibration Power plate
Improve Muscle Recovery
The soothing vibrations of Power Plate help increase blood flow that in turn can help improve muscle recovery times. Additionally, placing sore muscles on the vibrating surface helps alleviate muscle soreness.
Improve Flexibility
Using a Power Plate routinely has been shown to help increase flexibility. In a study conducted using whole body vibrations indicated that the vibration had a statistically significant influence on flexibility.
Improve Circulation
Tiny vibrations flowing through your body enhance the delivery of nutrients and oxygen to cells and support their functioning. Multiple studies have shown that whole body vibration increases skin blood flow
Burn More Calories
Power Plate forces your body to work harder during workouts to stabilize against the vibrations which in turn helps burn more calories.
Activate More Muscles
Scientists have found that a Power Plate workout recruits 95% of your muscle fibers while a regular workout is shown to only recruit 45%
Reduce Fall Risk
Seniors using a Power Plate can perform exercises that help improve balance and stability. These exercises are designed to engage muscle fibers and also help retrain motor patterns resulting in improvements in balance.
Breathwork
Breathwork supports so many of the challenges everyone experiences. It reduces stress, creates feelings of openness, love, peace, gratitude, clarity, communication, and connection. Breathwork also helps release trauma or mental, physical, and emotional blocks, as well as anxiety, depression, fear, grief, and anger.
Asleep in 60 seconds: 4-7-8 breathing technique help you nod off in just a minute
Asleep in 60 seconds: 4-7-8 breathing technique help you nod off in just a minute
Asleep in 60 seconds: 4-7-8 breathing technique help you nod off in just a minute
The method, pioneered by Harvard-trained Dr Andrew Weill, is described as a 'natural tranquiliser for the nervous system' helping to quickly reduce tension and allowing the body to relax.
Wim Hof Method Guided Breathing for Beginners (3 Rounds Slow Pace)
Asleep in 60 seconds: 4-7-8 breathing technique help you nod off in just a minute
Asleep in 60 seconds: 4-7-8 breathing technique help you nod off in just a minute
This is a slower paced Wim Hof Method breathing exercise that starts with a 30 seconds hold building up to 90 seconds breath hold. Very suitable for beginners or anyone who prefers a more gentle guidance.
Health and Wellness Podcasts and Blogs
Dr Gundry Podcast
Steven Gundry MD, a renowned cardiologist, surgeon, medical device inventor and author, believes every human deserves vitality and longevity. In 2016, Dr. Gundry founded Gundry MD—a wellness blog and line of supplements. The Gundry MD YouTube channel is an extension of his passion to reach millions with this message: Hope and happiness via health. Here, you’ll find Dr. Gundry demonstrating his favorite recipes, explaining the latest health/science discoveries, and offering practical tips to challenging health issues...all with a sense of humor that’s uniquely Dr. Gundry.
Bulletproof Radio Podcast
Bulletproof Radio was born out of a 20-year single-minded crusade to upgrade the human being using every available technology. It distills the knowledge of world-class doctors, biochemists, scientists, Olympic nutritionists, meditation experts, and mavericks.
AZ Life Cooking
Dave and Jann, and all their subscribers are one big family of people striving to improve their health through a healthy diet and lifestyle. We do in-depth healthy recipe and product reviews with honest taste tests. The recipes are Plant Paradox compliant, grain-free, gluten-free, and most are keto friendly. We follow the Plant Paradox diet and offer tips, advice & recommendations. If you are new to the Plant Paradox Diet then be sure to watch our earlier daily vlog videos showing our journey.
Lectin Free Mama Website
Hi there! My name is Autumn–I’m a wife, mother, and classical singer who has fully recovered from POTS, MCAS, IBS, and mold toxicity. Dr. Steven Gundry’s Plant Paradox was a very helpful piece of my healing journey, and I hope to share here what I’ve learned along the way. My goal with this site is to provide knowledge, resources, and healthy recipes to individuals and families recovering from inflammatory illnesses. Also, I want to give hope to the chronically ill that your story isn’t over yet–there are always more changes to pursue and more therapies to try. Never, ever give up scaling the cliff face–even when the top is not in sight. Check out my lectin-free meal planner (newsletter), recipes, tips, and research articles. Send me an email with any questions you have!
The Brain Warrior's Way Podcast
The Brain Warrior's Way Podcast
New York Times bestselling authors, Dr. Daniel Amen and Tana Amen are your personal Brain Warrior Guides to help you win the war for your health and defeat anxiety, depression, memory loss, ADHD, addictions, disease, and obesity. Learn how you can take control of your brain and body for the rest of your life.
Lectin Free Gourmet Blog
The Brain Warrior's Way Podcast
I'm a former caterer, turned writer. My autoimmune condition led me to diets like Plant Paradox and Dr. Axe's gut-healing plan. But, like you, I got tired of my meal options pretty fast. That's when I started experimenting in the kitchen and discovered just about any of my favorite indulgences could be converted to lectin-free, culinary masterpieces — even GRANOLA and CAKE and SOURDOUGH BREAD! Now, I create original, lectin-free recipes that feel naughty, but are oh so nice to your gut. Still eat all the gut-healing foods but just make them Lectin Free Gourmet.
5 Mood-Boosting Tips
1. Press your “yintang”
Your yintang is a stress-relief pressure point that lies between your eyebrows. And, according to ancient Chinese acupuncture, gently pressing this point can help relieve anxiety and stress.1
Here's how you do it:
1. Sit comfortably. It can help to close your eyes.
2. Touch the spot between your eyebrows with your index finger or thumb.
3. Take slow, deep breaths and apply gentle, firm pressure in a circular motion for 1 or 2 minutes.
2. Practice “box breathing”
Also known as “resetting your breath” or “four-square breathing,” box breathing is a simple relaxation technique that helps you feel more calm in times of stress.
It’s a rhythmic exercise that takes place on a repeated count — like a box waltz, for your lungs.
Here's how to do it: Inhale as you count to 4, hold for a count of 4, exhale for a count of 4, then hold for another 4 count.
Ideally, you’ll want to repeat the cycle 3-4 times in one sitting…
But if you’re pressed for time, even a single cycle of box breathing can do wonders for clearing your mind and relaxing your body.
3. Chew some gum
By stimulating your sense of touch, taste, and smell, chewing gum gives your brain something else to focus on other than your nerves.
In fact, in a recent study, researchers found that chewing gum could reduce “stress hormones” in your body by up to 16%.2
Just make sure your gum is sugar-free and xylitol based, since sugar can actually trigger stress signals in your body — the exact problem you’re trying to avoid!3
4. Stare at a soothing pattern
Research shows that simply looking at repeating patterns and textures, you can reduce stress by as much as 60%.4
And luckily, patterns are all around us!
So the next time you find yourself feeling overwhelmed, just take moment to find the nearest pattern in your vicinity —
Whether it’s patterns on buildings, leaves, snowflakes, flowers, wrapping paper, seashells, staircases, or succulents in your garden —
And let yourself “zone out” on it for a bit.
You might be surprised by how much calmer and more collected this simple practice makes you feel.
5. Grab a tennis ball… and roll around
Okay, this tip may sound a little weird, but hear me out. I learned it at one of my yoga classes:
The next time you’re feeling stressed, lie on your floor and roll around on a tennis ball.
You see, tennis balls are actually an excellent self-massage tool. Try positioning one near your shoulder blades, glutes, or calves and slowly roll around — you’ll find it’s AMAZING for relieving stress and soothing sore muscles.
