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Stress Awareness and the Heart
Stress enters our lives in a variety of ways. Sometimes stress is positive and associated with good events (moving into your dream home; getting married), but most of the stress we face comes from negative sources. What stresses each of us psychologically will be different, but the impact of that stress is more universal. Understanding stress, its impact on the body, and how to manage it are key to long-term wellness. Types of Stress There are different types of stress and today we will cover three of the most common ones: Acute, Episodic Acute, and Chronic Stress. Acute Stress This is the type of short-term stress that most, if not all of us, have experienced multiple times in our lives. You have a work conference to attend and an accident on the road has completely locked up traffic. Or you realize that the deadline for a report you need to finish is actually tomorrow and not the day after. This type of stress is ordinary and our bodies and minds can usually overcome it quickly. While blood pressure, heart rate, and muscle tension may be heightened for a time, they will return to normal levels soon after the source of stress passes. It is an extension of our fight-flight-freeze response (which is fittingly also known as the “acute stress response”) Episodic Acute Stress When stress is more frequent, or we have a tendency to recollect and reexperience past stresses, we enter into the realm of episodic acute stress. The physical responses are similar to regular acute stress, but you may notice that your body is more tense on average and you tend to experience more worry and irritability. Episodic acute stress can arise from problems with your job or a relationship, among other sources. Too much of this form of stress for too long can ultimately give rise to chronic stress. Chronic Stress This type of stress is long-term and notably different from the first two. It often takes years of recurring, accumulating stress or traumatic life events to reach this point. Whether primarily due to lacking adequate stress management skills or particularly difficult circumstances, we shift away from trying to change and improve our situation and start accommodating the stress instead. The result is no longer a temporary physiological change but a disease with lasting harmful effects on the body and mind. Chronic stress alters the norms for your body and eventually leads to an increased risk of illness. Your Heart and Stress Management Our heart is one of the primary recipients of stress’s effects on the body. Alongside adrenaline, the hormone cortisol is released into our bodies in response to stress. Elevated cortisol over time can affect inflammation and blood sugar management, along with heightened blood pressure and blood flow issues due to increased clotting and coagulation, putting more strain on the heart. You may remember that we discussed the link between kidney disease and hypertension in our kidney health tips email earlier in March. Heart disease is the leading cause of death in the United States, according to the CDC, and hypertension is one of the most threatening medical conditions that leads to heart disease. This makes managing blood pressure important for all of us before we reach a point where it is regularly elevated and becomes hypertension. Here are some easy, daily methods for managing stress before it builds up to an unhealthy level: Create a List and Plan Ahead If you feel overwhelmed by tasks and projects at work and home, start by making a list of things that need doing. Then reorder the list so that the most important things are at the top of the list. Do the highest importance task first and be realistic about the time it will take. Make Time for Relaxing Taking a few minutes for a hot shower can help relax your body and mind when the stress is on. Other relaxation methods you can use at any time are meditation or practicing deep breathing. Try to allow yourself to focus on a single object or thought that isn’t demanding (a tree or lyric from a song you like, for example) and give yourself a few minutes to remain in that mental space. Allow Yourself Physical Activity Exercise is great for shedding stress and even 15-20 minutes of walking can make a huge difference in clearing your mind. Stretching is also helpful for managing stress; take the time to stretch your quads and hamstrings before you start your walk to get a head start on helping yourself to decompress. Genius Heart For broad heart health support for all ages, we offer Genius Heart. Our formula focuses on premium nutrients like MicroActive™ CoQ10, MenaQ7™ Vitamin K2, MegaNatural® BP Grape Seed Extract to encourage optimal blood flow, relaxed and pliable blood vessels and maintain a healthy cholesterol balance. Set yourself up for a heart-healthy lifestyle that will provide you with more energy and endurance. Genius Heart can be purchased here. Stress management and caring for your heart are important throughout your life. By starting good habits today and building upon them your quality of life and daily wellness will improve in the months and years to come.
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Proper Sleep in a Restless World
Sleep is so essential to our health and wellbeing, physical and mental, yet it often gets pushed into the background for the sake of work, education, and entertainment.
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Eating for Your Health
Genius Dietary Essentials “You are what you eat” is a saying we’re all familiar with. For us at The Genius Brand, nutrition has always been a foundation for understanding which foods, vitamins, and minerals impact our lives the most.As a supplement brand, our goal is to create products that can help our customers maximize the quality of their lives through natural ingredients. Supplements can’t replace proper nutrition, though. Let’s discuss the essentials of quality nutrition and the types of foods to search for at the grocery store. The best foods offer rich vitamin, mineral, and nutrient content while being low in sugar, saturated fats, and sodium. Ideally, we want to cover all the essential food groups in our daily diet with options that fulfill these criteria. Here are those main groups, as identified by the Dietary Guidelines for Americans 2020-2025, and some of our favorite recommendations for great options within each. Fruits While fruits are important, they are also naturally high in sugars so it’s important to consume them in moderation. 1.5 – 2 cups of fruit a day is the average daily recommendation from the USDA, but this amount can vary by age and individual activity levels. Blueberries, bananas, oranges, grapefruit, and lemons are all excellent sources of antioxidants, vitamins, and nutrients. Vegetables As a rule of thumb, dark green vegetables and starches, along with beans and lentils, are among the best choices when it comes to veggies. Spinach, kale, broccoli, cauliflower, sweet potatoes, peas, beets, carrots, and onions are low in calories while offering prime sources of Vitamin A, B, C, and K collectively. If you’re looking for an even faster way to add more fruits and vegetables to your diet, our Genius Greens supplement offers a comprehensive combination of blueberries, spinach, kale, broccoli, spirulina, and Lion’s Mane mushroom for full-body and brain daily wellness. Grains Reducing carbs and bread has been very popular and trendy in dieting circles for years now, but grains and the complex carbohydrates they offer have an important place in our diets. The most important rule is to choose high-quality whole-grain options, where the bran and germ of the grain kernels have not been refined out. The fiber and nutrients found in these parts of the kernels are excellent for maintaining consistent digestion, healthy blood pressure, and balanced blood sugar. Brown rice, oats, barley, and rye are examples of high fiber whole grains to look for while grocery shopping. Dairy Dairy products are excellent sources of calcium and protein. Yogurt and cheese are two of the best choices, particularly Greek yogurt (unflavored to minimize sugars) which provides valuable probiotics, and cheddar or mozzarella cheese. For those who are lactose sensitive, almond milk and Greek yogurt are a useful pair that many who need the nutrients of dairy but need lactose kept to a minimal level. Protein Dedicated, high-quality protein sources come in many forms. The ones you choose will depend on dietary preferences (vegans will want to avoid meat and seafood) but lean beef, beans, almonds, white meat poultry, and salmon are perfect choices for cleaner, healthier protein sources. For vegans and vegetarians, fermented soy products like tofu and edamame are also recommended for their high vitamin and protein content. Oils As with grains we typically want unrefined oils that retain more of their nutrients. Extra virgin olive oil is a familiar mainstay for many when cooking, for example. Avocado oil is very similar and comes with Vitamin E and a naturally high unsaturated fat content.
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What kinds of supplements can I take to reverse Aging?
What kinds of supplements can I take to reverse Aging? This is a very common question in the supplement world. One of the biggest concerns we experience as we age is how we can hold onto our youthfulness. While aging is inevitable, it's better to approach it with an open mind than as an obstacle to happiness. Growing older is part of the journey of life, not a curse that we need to escape. When it comes to aging, the goal is to live your best life today rather than fret over how to reclaim the past. One way of maximizing your vitality today is to focus on nutrition and address changes in the needs your body has. How Age Shows Itself Two of the biggest hurdles we face from aging come from decreases in collagen production (which affects our skin quality) and increases in inflammation (which affects many parts of our body and relates to the immune system). Inflammation is a normal part of how the immune system addresses infections and threats to the body, but it can become unbalanced as the signals controlling immune response become disrupted by free radicals or wear down over time. Increased inflammation can lead to fatigue, pain, and stiffness in different parts of the body. Anti-Aging with Genius Beauty For today’s anti-aging supplement, we’ll highlight Genius Beauty. We formulated Genius Beauty to address both collagen and inflammation needs with one product. To do this, we united high quality BioCell Collagen® with peach ceremide extract and several antioxidant supporting ingredients. BioCell Collagen® is a clinically proven and highly absorbable matrix of hydrolyzed collagen type II, hyaluronic acid, and chondroitin sulfate. The patented combination is specifically for supporting healthy skin, joint, and connective tissue to reduce wrinkles, skin dryness, increase skin elasticity, promote joint comfort and mobility, and help stimulate cartilage renewal. Our cast of antioxidant supporting ingredients includes well known natural picks like grape seed extract and transparent branded blends like Spectra™, a combination of 29 fruits, vegetables, and herbs shown to inhibit free radical production. Antioxidants are a natural source of protection for our bodies against free radicals, which can cause tissue damage and increased inflammation response. The Genius Anti-Aging Series Keeps Growing! Interested in more of the Genius anti-aging series? In our next newsletter we'll dive into our most popular anti-aging supplement of all time, and then we'll give you a sneak peek into the third supplement to join the Genius Brand anti-aging series!We’re all about finding safe and natural ways to unleash the best in all of us. Remember that building a solid foundation for your physical and mental health will bring the greatest long-term value to your life. Stay brilliant and keep unlocking your own Genius each day!
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Anti Aging Series - Genius Eternal
Searching for the Fountain of Youth In this second entry to our Anti-Aging supplement series, we’ll be covering one of our most innovative products, Genius Eternal.Genius Eternal is unique among our supplement line for its focus on cellular and DNA health as means to address wellness. With a formula designed to support cognition, energy, metabolic function, and slow vascular aging, Genius Eternal was created to help preserve and even reclaim vitality.The three stars of the Genius Eternal formula are NMN, Telos95®, and SerinAid®. Discussing them can easily spiral into long, technical details, but we will try to keep them short and digestible. NMN and NAD+ NMN (nicotinamide mononucleotide) is a naturally occurring molecule that serves as a basic structural unit of RNA. What makes NMN special is what the body creates from it: NMN is a direct precursor to NAD+ (nicotinamide adenine dinucleotide), an essential molecule that makes various enzyme functions possible in our bodies.We cannot survive without NAD+ and its production in the body drops with age. Research into NAD+ has found that lower levels can lead to issues with metabolism, DNA repair, muscle function, cognitive function, vascular health, stress response, and energy. This makes NAD+ one of the most exciting frontiers in the science of aging: By supporting our body’s NAD+ levels, many of the common bodily declines we consider inevitable with aging may be improved or even reversed. Telos95® supports the body's production of telomerase enzyme, which is used to keep telomeres healthy and maintained. As we grow older, the body produces less telomerase enzyme, leaving telomeres increasingly vulnerable to premature shortening and damage.What are telomeres you may wonder? Telomeres are protective caps at the ends of our chromosomes. They are important for ensuring that our chromosome molecules do not become damaged, and they play a critical role in healthy cell replication. A small portion of nucleotides (segments of DNA) are lost each time our cells divide themselves, but telomeres work to prevent the remaining DNA from being lost.Telomere shortening is correlated with cell aging because our cells can no longer divide once their telomeres become too short. Telomeres are supposed to become shorter throughout a cell's lifetime, but they can be prematurely shortened due to harmful environmental factors such as free radicals, air pollution, industrial chemicals, chronic inflammation, and stress. SerinAid® is a branded form of phosphatidylserine, a natural chemical found in tiny amounts in many foods. It helps with managing cell membrane functions, the movement of nutrients and waste in and out of cells and transmitting messages between cells.It is particularly notable for its capacity to support cognitive function, memory, and overall brain performance. SerinAid® is a very well documented substance that has been part of dozens of human studies over the decades and appears in the formula for our popular Genius Consciousness.
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Health Is Where Is Where Your Heart Is
There are countless references to the heart throughout our society. The heart is one of the most prominent symbols of love and that symbol is passed around liberally to show appreciation to loved ones. But we at Genius think self-love is just as important. A simple but radical approach to self-love is taking care of yourself and promoting longevity. One of the best ways to do that is to take care of your heart. This is something that is strangely overlooked. We have tons of cartoon hearts on display in February, but rarely do we discuss your anatomic heart, the pump that gives life and, when it isn’t working, it takes it away. One popular heart reference in our society is the saying, “home is where the heart is”. We think it should be more along the lines, “health is where the heart is.” Because of the epistemic effects in the case that your heart is damaged in any way. For many years, the number one cause of death in the United States has been heart disease, which kills more than 650,000 people a year. A staggering 25 million people were living with a diagnosis of heart disease in 2004 [1]. The heart has a major impact throughout society, considering it the cause of one-fourth of the deaths in the United states and it is the same ratio in Europe [2]. Most deaths are not caused by the defects of heart muscles, as seen in athletes, but are caused by heart attacks, also known as myocardial infarctions (MI). Heart attacks are often due to atherosclerosis (“hardening of arteries”), which begins many years before symptoms are detected [2].Healthy arteries, which are blood vessels connected to your heart, have a smooth internal lining of endothelial cells that can be damaged by chronic high blood pressure, smoking, high cholesterol, or microorganisms [2]. The damage causes plaque build up, hardening, and narrowing, decreasing blood flow to the heart muscles. Blockages may happen suddenly, leading to sharp chest pains (angina) and shortness of breath during mild exertion. This hardening leaves a person at high risk of heart attack and stroke. What’s the big deal with your heart? As you can see, a poorly functioning heart is fatal, but what does it do that makes it so important and so impactful? The heart is a pump, the best pump known to man. It pumps 74 gallons of blood an hour in adults and only weighs about 15 ounces —less than a pound [3]. This massive amount of blood, enough to overfill a nine ft3 freezer you’d find in your garage, is essential to life. Blood transports nutrients like glucose and vitamins, waste products of metabolism, respiratory gases like CO2 and 02, hormones and heat [2]. Basically, the heart makes sure we live. The heart is the quarterback of the body, the team of organs, tissues and cells that keep you going can’t work without the heart passing them essential nutrients, heat and everything else that gives us life. To protect our powerful pump, we need a healthy lifestyle. We need to stop smoking and monitor our diets. Cholesterol has often been linked to heart disease. There are multiple forms of cholesterol and it is used in multiple ways in the body, such as the making of steroid hormones like testosterone and estrogen [2]. Low density lipoprotein (LDL) is considered to be “bad cholesterol, and high density lipoprotein (HDL) is considered to be “good” cholesterol. HDL removes cholesterol from tissue and carries it to the liver. Higher levels of HDL are often seen in the blood work of people with active lifestyles. LDL transports cholesterol around the body for biosynthesis and storage. Cholesterol, specifically LDL and even very low density lipoproteins (VLDL), is important to form cell membranes and the other functions discussed, but excessive amounts are deposited in walls of blood vessels leading to the atherosclerosis. The best level of fat intake has been hotly debated between varying diets, however it is still recommended to choose high quality foods and to minimize the intake of processed trans fats and polyunsaturated fats. Take care of yourself the Genius Way The Genius Brand loves our customers. We support and do everything we can to help preserve a long, healthy life for us all. We couldn’t ignore the leading killer in the nation so we created Genius Heart to help promote and improve lives every way possible. Genius Heart is a culmination of the best trademarked ingredients One of these is Pantesin®, which is the highly absorbable form of pantethine. Pantethine has been shown to significantly reduce serum triglyceride (fats in blood), total cholesterol and LDL cholesterol levels while raising HDL cholesterol [4]. It helps increase the metabolic activity of Coenzyme A (CoA) and acyl-carrier protein (ACP), which creates a reduction in cholesterol synthesis. Another ingredient is MegaNatural®. This is a grape-seed extract that has gone through two placebo-controlled human clinical trials, done by UC Davis School of Medicine. It was shown to decrease blood pressure readings in both systolic and diastolic readings. Studies were done at 300 mg doses, which is the exact amount in Genius Heart [5][6]. MicroActive CoQ10 is the micronized form of CoQ10. The micronized form has been shown to increase absorption of CoQ10, which is otherwise poorly absorbed. CoQ10’s relevance is seen in cardiomyopathy. Cardiomyopathy is any disease of the heart muscles that reduces the force of heart contractions, thus decreasing the efficiency of blood circulation. CoQ10 supplementation can raise CoQ10 levels and improve heart function as a result of increased energy production by heart muscles [4]. Coq10 has been shown to improve heart failure symptoms, reduce major adverse cardiovascular events and mortality, and to be safe and well-tolerated [7]. MenaQ7® is the only clinically validated, patented Vitamin K2 as MK-7 available on the market today [9]. Vitamin K’s primary role in the body is to manufacture proteins necessary for blood coagulation and the binding of calcium in the bones and other tissues [4]. By inhibiting calcium deposits in the arteries and blood vessels and properly transporting calcium to the bones, Vitamin K2 contributes to improved cardiovascular health [9]. Unfortunately, the Western diet does not contain sufficient Vitamin K2, so supplementing with MenaQ7® Vitamin K2 as MK-7 is a viable alternative recommended by experts [9]. The heart is an incredible muscle that isn’t something that you can workout directly, but it is the most important and most consequential muscle if you don’t take care of it. The Genius Brand is here to take care of it for you. True health is dependent on the health of your heart, and Genius Heart and Cardiovascular is the smart choice to help your heart be at its best. All in a vegan, gluten free capsule. Supplement smarter with The Genius Brand. #BeGenius #SupplementSmarter Author: Anye Turner Anye Turner is a Research Associate and Brand Manager for The Genius Brand. He has a B.Sc. in Biology with a minor in English from Western Washington University. He was a student-athlete at Western and played professional basketball in Germany. Currently a frequent user of Genius supplements and a bookworm. You can contact Anye at at@supplementsmarter.com [1] Lipsky, Martin S. American Medical Association Guide to Preventing and Treating Heart Disease: Essential Information You and Your Family Need to Know about Having a Healthy Heart. John Wiley & Sons, 2008. [2] Sadava, David E., et al. Life: the Science of Biology. Sinauer, 2014. [3] Amidon, Stephen. The Sublime Engine: a Biography of the Human Heart. Rodale Press, 2012. [4] Murray, Michael T. The Encyclopedia of Nutritional Supplements. Prima, 2002. [5] Kappagoda. “Effect of Grape Seed Extract on Blood Pressure in Subjects with Pre-Hypertension.” Journal of Pharmacy and Nutrition Sciences, 2012, doi:10.6000/1927-5951.2012.02.02.6. [6] Park, Eunyoung, et al. “Effects of Grape Seed Extract Beverage on Blood Pressure and Metabolic Indices in Individuals with Pre-Hypertension: a Randomised, Double-Blinded, Two-Arm, Parallel, Placebo-Controlled Trial.” British Journal of Nutrition, vol. 115, no. 02, 2015, pp. 226–238., doi:10.1017/s0007114515004328. [7] Jafari, Mehdi, et al. “Coenzyme Q10 in the Treatment of Heart Failure: A Systematic Review of Systematic Reviews.” Indian Heart Journal, 2018, doi:10.1016/j.ihj.2018.01.031. [8] Knapen, M. H. J., et al. “Menaquinone-7 Supplementation Improves Arterial Stiffness in Healthy Postmenopausal Women.” Thrombosis and Haemostasis, vol. 113, no. 5, 2015, pp. 1135–1144., doi:10.1160/th14-08-0675. [9] "Cardiovascular Health." menaq7, 2015, menaq7.com/health-benefits/cardiovascular-health/.
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Scientifically Proven Strategies to Increase Brain Power
One of the most fascinating, breakthrough discoveries in the twentieth century belongs to the field of neuroscience. The idea of neuroplasticity has given way to an entirely new school of thought which has led us to rethink an engrained set of ideas ranging from our diets to the way we approach workout routines. Change is difficult for most but the science certainly suggests answers for why that is as well! Before deep-diving into the topic and discussing ways we optimize our lives for exponential brain growth, we should first start by defining exactly what neuroplasticity actually is. Neuroplasticity (noun): The ability of the brain to form and reorganize synaptic connections, especially in response to learning or experience or following injury. (1) The previous school of thought went something like this… Your brain reaches peak maturation somewhere around the age of 25! That’s the end of your cognitive development, your brain processing power is set and your cerebral capabilities have their ceiling defined. If you slowed or impaired brain development in your teen & young adult years, well you were going to be limited for life, or so they told us. Well as you can probably attest to first hand, most of us can’t escape the allure of instant gratification in those youthful years, let alone even consider the implications of what sub-optimal cognitive performance might have on your future prospects of success – Both personally & professionally. Fortunately, all is not lost and we can slam the door on that obsolete way of thinking! The discovery of neuroplasticity gives us new life and creates a theoretical (and neurological) road map for achieving more, being happier and exponentially upping the likelihood of success! What Does Neuroplasticity Mean for You? It means that no matter where you’re at today, right now, you can consciously move towards a (quite literally) brighter tomorrow! It’s all about stimulating the growth of new neurons, making fresh synaptic connections and constantly nurturing the brain with the awareness that one day you’ll reach the level of super genius! And you know what? You won’t stop there, neuroplasticity has shown no limit! We can optimize our daily routines and pursue experiences that fuel life-long cognitive evolution. How do we do this? Let’s first start by taking a look at one of the most important components of neuroplasticity. Brain-Derived Neurotrophic Factor Brain-derived neurotrophic factor (BDNF) is a protein found in the brain & periphery. It plays a critical role in aiding the survival of existing neurons as well as boosting the growth of new neurons & synapses! It’s active in the hippocampus, cortex and basal forebrain. These areas are vital to learning, memory and higher thinking. BDNF plays a critical role in the process of neuroplasticity. It’s what allows neurons to flourish and make new neural connections. The more BDNF present, the more connects that can be made. (2,3) Do you want to know why I’m especially excited about BDNF? Science has shown that we have the ability to influence the creation of more BDNF! What does that mean? We have very tangible control over our own intelligence! We have the ability to generate more brainpower through the creation of more BDNF! New Science, New Mindset. “I am the master of my fate: I am the captain of my soul” William Ernest Henley To have jurisdiction over your own intelligence gives you a very clear level of control over your own destiny. I’m constantly working to architect my daily routine with the importance of BDNF in mind. Changes don’t happen overnight but small steps are the lifeblood of momentum and if you commit to making even the simplest of changes, you’ll find yourself accelerating toward peak velocity & prodigious life trajectory change in no time. Importance of Routine Routine enables difficult things to become easy and there is an inordinate amount of scientific research to support that claim. On a neurological level, through repetition we are making & solidifying new connections through our synapses. Think about the first time you made a cup of coffee compared to when you go through the task now. The classic example is the first time to you learned to ride a bike, if you can think back that far. 😅 The first time you learn to do something, you use an inordinate amount of brainpower compared to when you are completing the same tasks for the 1000th time. Here’s the beautiful thing about routine; It removes barriers aka the complications that require (and drain) so much of our brainpower on a daily basis. Again, when focusing on the neurological level, once a task has been solidified as part of a routine, the mental work shifts to the basal ganglia and once that occurs, mental energy is freed up. (4) You only have so much “mental capital” to invest so instead of spending it aimlessly, invest in habits (routine) that will compound “mental interest” & that will yield you more “mental working capital” in the future. On an economic level, the same principles sure did work for Warren Buffet, am I right? My recommendation here; Don’t try to revamp your entire routine overnight. Each specific change requires a very strenuous commitment of both will & brainpower and you should ensure new additions are commonplace before adding in another self-promise of routine. At this point, I’m sure you can see how baby steps fuel life-changing momentum & routine is your greatest ally on this quest for total optimization. To gain momentum faster, make & strengthen new connections in our neural network(s) & manipulate the influence of neuroplasticity in our favor, we must commit to optimizing our routines for the creation of more BDNF. First, let’s take a look at some of the ways we can increase BDNF Increasing BDNF Let’s look at some of the scientifically validated ways to increase BDNF. High-Intensity Interval Training (HIIT) Exercise in general is a sure fire way to boost BDNF levels but there are plenty of different ways to workout and the science definitely suggests that one may prove far superior to others when it comes to raising BDNF levels. (5) HIIT is a cardio based training session that relies on short bursts of maximum effort. In place of jogging several miles, you’d instead run shorter sprints (i.e. 200 yards) followed by recovery periods. It should be also noted that in addition to raising BDNF levels, HIIT has also been shown to be extremely effective in the field of fat loss. HIIT can take on many different shapes and forms but the basic idea is pretty simple. Give maximum effort, rest/recover, give maximum effort again. You can accomplish a very effective HIIT workout in as little as 20 minutes making it a realistic addition to your weekly routine. While HIIT most likely won’t become a daily habit, incorporating this exercise into your schedule 1-4 times per week will undoubtedly make a difference. Thermal Stress Cold showers, anyone? Research shows that both cold & hot therapy increase BDNF! Ice baths, cold showers, cryotherapy and methods that take your body outside of your typical level of comfort are great for increasing BDNF. On the flip side of that, both infrared and regular saunas can also increase BDNF. (6) I personally alternate between the two. I love nothing more than to alternate between a cold shower (or pool) and an infrared sauna. There hasn’t been much research yet between the alternation method but I’m optimistic about the practice, for obvious reasons. Reduce Stress & Improve Sleep Quality It’s been observed that people under a lot of stress show far less BDNF. Research indicates that both acute & chronic stress directly reduce BDNF! (7,8) Individuals suffering from insomnia also had much lower BDNF levels. (9) Stress is an absolute killer & the problem is only further compounded when your sleep is compromised as a result. There’s a wide array of therapies available for managing stress but the biggest gamechanger for me has been mindful meditation. Supplement with Lion’s Mane Mushroom Finally, everyone’s favorite method! Just take a pill & get smarter! 😎 Typically, I’m the first person to jump up and dispute these types of claims but the research behind Lion’s Mane (hericium erinaceus) is extremely promising! Lion’s mane promotes nerve growth factor! I really like the analogy likening Lion’s Mane to fertilizer for your neurons! Supplementing with Lion’s Mane leads to improved brain function and creates a biological environment for increased BDNF. (10,11) To boost nerve growth factor & help combat against the psychological detriments of stress, we actually developed a custom mushroom complex with U.S. Grown, USDA Certified Organic strains of lion’s mane, reishi and cordyceps! I take it daily and I find the benefits to be noticeable. It also helps improve oxygen utilization & it strengthens your immune system as well. Intermittent Fasting Intermittent fasting has a vast array of benefits but one of the primary reasons I do it is to indeed increase the production of BDNF. (12) If you don’t want to make intermittent fasting a daily thing, try working it in twice a week to get the benefits of increased BDNF. Eat More Blueberries & Dark Chocolate (Cacao) Before you run off the your local grocery store and clean out their chocolate isle, let me be very specific here; You want dark chocolate with at least 85% cacao! Blueberries & cacao extremely rich in flavonoids and have proven capable of increasing hippocampal BDNF. This means improvements in memory & cognitive function! (13) Supplement with NeuroFactor™ Another one of my favorite supplements is an all-natural, patented product made from the whole fruit of the coffee plant, coffea arabica. Properly named NeuroFactor, it has been developed through years of careful clinical research and has been shown to significantly increase BDNF levels in humans! We use Neurofactor in two of our products, Genius Joy & Genius Consciousness. I aim to get at least 200mg per day. Apply Science for Accelerated Results Life changing habits can take time to normalize and they definitely require a significant allocation of brainpower! Everyone’s life is different and our schedules vary in one way or another. You are the architect of your life and I encourage you to design it intelligently. Perhaps the most astonishing detail about BDNF is it’s power on accelerated cognitive returns! it improves our ability to learn so when you optimize routine with BDNF in mind, you will start to experience a snowball like effect. One developed habit will contribute to the accelerated development of another and this process will repeat itself until you’ve effectively designed yourself as a machine for peak performance! You will be happier, you will accomplish more and you will find yourself progressing at a rate in which others find strange. Don’t worry, spread the wealth and simply refer them to this article! 😊 Implementation Examples From My Routine Like I mentioned, everyone’s day to day routines are different and with different work schedules and life commitments, it’s impossible to have a cookie cutter routine that works for everyone, so you’ll have to be creative. Find ways to integrate these positive habits into your routine one by one. Make sure they are in a realistic manner that enables consistency. That’s half the battle, setting yourself up to be successful here. I wanted to share a couple of excerpts from my day as potential options for you to work in as well. Again, these are not one size fits all but real life examples should help you paint your own picture. Before digitally connecting in the morning (email, social media etc.), I stretch and make 15 minutes for mindful meditation. My complete morning routine is a bit more complex but I’ve noticed such a significant reduction in stress and a noticeable improvement in mood & general happiness since I began making time for morning meditation. I blend my morning coffee with cacao powder to chase down my morning cocktail of Genius Mushrooms and Genius Joy. I also add MCT Oil & Bone Broth Protein as well (on days that I’m not fasting). It should come as no surprise that I then take my own supplements, it’s a super cocktail of BDNF spiking superfoods to kickstart my day! I wear blue light blocking glasses after 8PM Blue blockers have played a pivotal role in improving my overall sleep quality and regulating my sleep cycle. Genetically we are programmed to sleep when the sun goes down however with all of the man-made, artificial light overtly interrupting our circadian rhythm, our natural melatonin production is often left disrupted and erratic. Improve your sleep cycle by limiting your exposure to blue light once the sun goes down, blue blockers are a great weapon to add to your arsenal. I start every shower on the coldest temperature possible Fun? No. Beneficial? Absolutely. I think I hate the cold more than most people do but after a self-commitment to consistently cold shower for a week, the benefits were too great to move on from. Start by letting the ice cold water hit you right between the eyes! Aim to get 2-5 minutes of ice cold water exposure before turning it hot or getting out. Depending on my mood, I’ll either take an entirely cold shower or I will start cold, turn hot and finish cold again. You have options here! I implement HIIT twice per week More times than not, this just involves running sprints or running stadium stairs at the local high school. I like weekends as the days are typically more free but with an effective workout averaging roughly 30 minutes, I find it possible to work in, first thing in the morning as well. Everyone will be different here but hopefully this general framework gives you some ideas for how to implement these tactics into your daily life! Five Takeaways Neuroplasticity means that your brain has the ability to reorganize, make new connections and improve on a daily basis Brain-Derived Neurotrophic Factor is a critical component for this entire process. Think of it like fertilizer for your neurons Harnessing the power of routine frees up mental space by automating tasks and moving them to the basal ganglia. Routine removes barriers & improves efficiency You can optimize your routine around the creation of more BDNF. This practice will almost certainly lead to more brainpower, accelerated learning and ultimately a better life. Build slowly. We have a finite amount of brainpower available on a daily basis and normalizing new aspects of your routine can take time. Don’t overload yourself with total reconstruction of your life. Have any questions or thoughts? Please, feel free to reach out to me directly! We built this company as a catalyst for widespread change! We want to help aid as many people as possible in their quest for self-optimization! This is all about finding the best version of yourself and living the best life possible, both optimally healthy & happy! Comment below or shoot me a note on social media. Find me on Instagram at @thegeniusceo or on Facebook at facebook.com/adaptiveoptimizer.
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4 Pillars of the Genius Mindset
The Question: Is genius something you're born with or can it gradually be developed? I've spent quite a bit of time researching that question and the answer ultimately becomes dependent on how exactly you define "genius". While there are several definitions, I consider the following to be the most thorough. Genius: a person who is exceptionally intelligent or creative, either generally or in some particular respect. It's been shown that our brains have the ability to form and reorganize synaptic connections, especially in response to learning. This concept is known as neuroplasticity and I go into greater detail on the subject here. Shouldn't that scientifically grounded concept give you some level of confidence in ultimately unlocking your own genius? Everyone has an innate desire to feel special and after years of researching the concept & studying some of the most accomplished & brightest minds this world has seen, I can tell you in complete confidence that you absolutely do possess the ability to achieve excellence (genius) in whatever it is that you set your mind to. While there are hundreds of creation stories that can be referenced here, my favorite belongs to Tom Bilyeu - Co-Founder of the billion dollar brand; Quest Nutrition. Tom openly embraces the concept of neuroplasticity & the transformative action he took in his own life is some of the most legitimate proof you will ever need to escape the limitations of your own mind. There is a shared growth mindset amongst geniuses, grounded in the fundamental concept of neuroplasticity - Take action, learn and rewire your brain for greatness. Watch Tom elaborate first hand. While you certainly possess the ability, actually achieving is an entirely different matter all together. Why is genius so rare and why do so many people fail to achieve anything of notable significance in their lives? That's a subject for an entirely separate conversation but for now, I'd like to deep dive into the pillars of what I've discovered to be the Genius Mindset. After studying countless exceptional individuals both present & past day, I've defined the Genius Mindset as such; Genius Mindset: A defined way of consistent thinking amongst high achieving individuals. The more I read about completely unique & field/expertise separated "geniuses" the more I started to see the same common reoccurring trends in mental make up. While there is definite variance on specific philosophies & beliefs, I've extracted 5 attributes consistent amongst geniuses. Pillar #1: Commitment "It's not that I'm so smart, it's just that I stay with problems longer" - Albert Einstein “We cannot be sure of having something to live for unless we are willing to die for it." - Che Guevara “If you had started doing anything two weeks ago, by today you would have been two weeks better at it.” - John Mayer “Unless commitment is made, there are only promises and hopes; but no plans.” - Peter F. Drucker "If you're going to compete against me, you better be willing to give up your life because I'm giving up mine." - Tom Brady Commitment is the vehicle that transports you to achievement! You certainly won't be an expert when you first start out, by definition, no one ever is but the ability to see things through in life is a characteristic commonly shared amongst high achievers. Commitment is the foundation on which your genius is ultimately crafted. How seriously do exceptional people take commitment? It's often viewed in the lens of life and death. Tom Brady has dedicated his life to be where he's at. He didn't have natural athletic ability & he was never a highly touted prospect but he was committed! Determined to hone his craft. The Integration of Commitment Start by committing to yourself. You're about to set off on this journey to unlocking the best version of yourself, simply commit to seeing it through. In the big scheme of things, is there any other more worthy cause? I think not. Action Plan: Wake up 1 hour earlier every week day and dedicate that time toward personal growth. That can mean reading, that can mean working out, that can even be time to meditate. Pillar #2: Gratitude "Reflect upon your present blessings, of which every man has plenty; not on your past misfortunes, of which all men have some." - Charles Dickens "Be thankful for what you have; you'll end up having more. If you concentrate on what you don't have, you will never, ever have enough." Oprah Winfrey "Things turn out best for people who make the best of the way things turn out." John Wooden "Gratitude turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion into clarity...it makes sense of our past, brings peace for today, and creates a vision for tomorrow." - Melody Beattie "May the work of your hands be a sign of gratitude and reverence to the human condition." - Mahatma Ghandi Often unrecognized and under appreciated, gratitude is the fuel source that drives us past complacency and elevates us past nihilism. Gratitude cultivates an exuberance in people that isn't replicable by any other means. A virtue in every sense of the word, it's found naturally in some but can be certainly adopted and developed by others. Gratitude has a momentous side effect- Purpose. Purpose is found in every form of genius and it will be certainly found in your own. The Integration of Gratitude This one comes down to conscious, personal choice. You can choose to focus on the good or you can choose to focus on the bad. Let me reference a quote from the enlightened Buddha to further add perspective. "Let us rise up and be thankful, for if we didn't learn a lot today, at least we learned a little, and if we didn't learn a little, at least we didn't get sick, and if we got sick, at least we didn't die; so, let us all be thankful." There is always something to be thankful for. Action Plan: Every night before bed, concentrate deeply on 4 things you're extremely grateful for. You can also begin your day with this practice. Pillar #3: Resilience “Do not judge me by my success, judge me by how many times I fell down and got back up again.” - Nelson Mandela “I can be changed by what happens to me. But I refuse to be reduced by it.” - Maya Angelou “Rock bottom became the solid foundation in which I rebuilt my life.” - J.K. Rowling “The secret of life, though, is to fall seven times and to get up eight times.” - Paulo Coelho "The easy days ahead of you will be easy. It is the hard days — the times that challenge you to your very core — that will determine who you are. You will be defined not just by what you achieve, but by how you survive." - Sheryl Sandberg Forged by fire. Commitment allows you to take aim and lays your foundation but the development of resilience is what begins to mold true genius. This is a developed trait, earned by a very particular mindset. All great people share very high levels of resistance. Things go wrong, we get knocked off of our course, we are dealt set-backs but what we ultimately learn from them and more specifically speaking- how we respond breeds resilience. How you respond to adversity will ultimately define the type of life you live. The sooner you commit to developing resilience, the sooner it becomes a noticeable difference maker in your arsenal. The Development of Resilience Eradicate any & all trace of the victim mentality! Bad things happen to you, I'm certain of that but you have to own your life at the end of the day. You have to pick up & take responsibility for it in one manner or another. The sooner you commit to owning your life in it's entirety, the faster you will develop resilience. Action Plan: Try to go an entire week without any extended negative thoughts. This is going to be a lot harder than it sounds but you need to make it an entire week to complete the challenge! If any negative thought overtakes you for more than a couple of seconds, you have to start over and go 7 more days. By retraining your response system, you'll find yourself more adept to build resilience in the face of adversity. You'll begin to reframe issues as opportunities for improvement. Pillar #4: Focus (and Presence) “Concentrate all your thoughts upon the work at hand. The sun’s rays do not burn until brought to a focus.” - Alexander Bell “The successful warrior is the average man, with laser-like focus.” - Bruce Lee “That’s been one of my mantras – focus and simplicity. Simple can be harder than complex: You have to work hard to get your thinking clean to make it simple. But it’s worth it in the end because once you get there, you can move mountains.” - Steve Jobs “Most people have no idea of the giant capacity we can immediately command when we focus all of our resources on mastering a single area of our lives.” - Tony Robbins “My success, part of it certainly, is that I have focused in on a few things.” - Bill Gates The ability to focus is certainly a prerequisite for any level of achievement. The sharper your focus becomes, the further you reduce your resistance. Personally, I co-brand focus with the concept of mindfulness as I believe being present at all times naturally enhances your ability to focus on the task at hand. Try reading a book when you're extremely stressed or dealing with a handful of problems and without an understanding of mindfulness, you'll find your reading far less efficient than it would be if you were whole heartedly engaged. The Development of Focus There's a number of different ways in which focus can be upgraded both directly & indirectly. As I mentioned above, the practice of mindfulness improves focus ability. A more indirect approach stems from the art of prioritization. Learning to prioritize will lift the cognitive dumbbells weighing on your psyche- freeing up much precious mental capacity to focus on the task at hand. Optimizing your biological environment can play an extraordinary role in your ability to focus as well. You wouldn't believe some of the differences I've seen in my clients lives when they simply remove refined sugar from their diets! Drinking Genius Consciousness definitely helps as well 😉 Action Plan: Begin your day with 5-15 minutes of mindful meditation. Remove all refined sugars from your diet. Watch this video from Jocko Willink on how to prioritize & execute. Why did I write this article? I want to see more people unlock their inner genius & live their absolute best life. Imagine a world in which everyone is living up to their ultimate potential! That's a world I most certainly want to live in. Have any questions or thoughts? Please, feel free to reach out to me directly! I love connecting with anyone on a quest to better themselves. Instagram is my social media drug of choice, feel free to shoot me a DM or just comment below. @thegeniusceo
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