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Brain Aging

When it comes to brain health, brain aging is of course what we want to slow down as much as possible. Brain aging entails progressively having less blood flow to the brain, with the nerve cells shrinking and a brain volume that becomes smaller. This impacts your memory and ability to focus. 

In a recent Lifespan podcast with Dr. David Sinclair and co-host Matthew LaPlante, it is mentioned that “the volume of the brain after the age of 40 reduces about 5% per decade.” The good news is that “the brain ages slower than the rest of the body” and there is a lot we can do to tackle this problem whether it’s consuming enough polyphenols, increasing BDNF in a variety of ways, selecting a few brain training exercises, and many other things.

Polyphenols

Polyphenols are those brightly colored antioxidants found in foods like blueberries, raspberries, green tea, red cabbage, coffee, and cacao, to name a few. Polyphenols help shield your brain from stress and free radical damage while aiding with bettering learning and memory. When it comes to slowing down brain aging, along with several other strategies, unprocessed polyphenol-rich foods help maintain your BDNF levels high.

BDNF

BDNF is a protein that enhances your existing brain cells and makes new ones. BDNF also aids with maintaining your brain resiliency. As the years go by, it’s common to lose BDNF, which may affect brain health, memory, and focus. The good news is that you can actually boost BDNF with a great number of simple daily habits: 

  • Everyday movement and exercise
  • A regular meditation practice
  • A simple yoga practice
  • Good quality sleep (especially deep sleep)
  • Intermittent fasting
  • Social connection
  • Adequate sunlight exposure

Brain Training Exercises

As mentioned in a previous post, choose fun, creative intellectual activities/hobbies to keep your mind sharp such as reading, writing, problem-solving, and/or musical training. I also like to play brain training games on BrainHQ and Lumosity. And the Duolingo app is a lot of fun to practice a language with! Nerve cells are like muscles — you can prime them so they can become stronger and perform better. Brain exercises can aid with staving off memory loss. 

Have you tried dual N-back training? It’s a form of progressive brain training that boosts your problem-solving abilities, memory, and imagination. Something to try for sure. As Brant Cortright, Ph. D. states, “Each brain requires special nourishment, and we must experiment with different activities to find out what works for us, what we enjoy doing, and what our optimal engagement is.” Cognitive decline can be slowed down in so many different ways.

Until next time!

References

“Brain Health: The Ultimate Guide to Keeping Your Brain Young and Strong.” Dave Asprey, 12 Nov. 2019, daveasprey.com/brain-health/#ref-list. Accessed 29 Jan. 2022.

Lipman, Dr Frank. “How BDNF Keeps Your Brain Healthy and How to Boost Yours.” Frank Lipman MD, 17 Jan 2022, drfranklipman.com/2022/01/17/how-bdnf-keeps-your-brain-healthy-and-how-to-boost-yours/. Accessed 26 Feb. 2022.

Sinclair, Lifespan with Dr David. “Lifespan with Dr. David Sinclair – the Science of Keeping the Brain Healthy | Episode 7.” Google Podcasts, 16 Feb. 2022, podcasts.google.com/Accessed 27 Feb. 2022.

Sperlazza, Courtney. “8 Ways to Keep Your Brain Young as You Age.” Bulletproof, 2 June 2021, http://www.bulletproof.com/supplements/age-immune/brain-health-2/. Accessed 26 Feb. 2022.

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How to Enhance Your Mood and Tackle Stress

In my previous post, I emphasized how important good quality sleep was to brain health. I highlighted that without good quality sleep it was much more difficult to be in a good mood and to handle stress. When it comes to mood and stress, once you start enforcing good sleep habits, other variables can be very beneficial too, such as improved gut health, exercise, meditation, and positive thinking.

Gut Health

The brain and the gut are continually communicating with one another. Research reveals a clear link between what is happening in the gut and an array of behavioral and mood conditions, along with depression, anxiety, and neurodegenerative diseases. Gut flora imbalances and/or digestive disorders transmit signals to the brain through the central nervous system, giving rise to mood changes.

So in your quest to feeling your best, an important step is to remove foods that do not sustain gut health, such as sugar, refined flour, and industrial seed oils. Focus instead on low-toxin, anti-inflammatory foods. Feeding the good bacteria in your gut by selecting the right foods that work well for you is key.

Exercise

Exercise (not chronic cardio) naturally helps trigger the release of different beneficial neurotransmitters including GABA. GABA is a neurotransmitter that soothes nerve activity and lessens anxiety. As psychiatrist Dr. John Ratey explains, “Exercise increases all the neurotransmitters that we target in psychiatry for depression, anxiety and attention, as well as helping deal with cravings and addictions. It also makes us much more social, makes us much more eager to connect to other people.” What else is there to say?

Meditation 

Meditation is the ideal practice to feel more serene in your mind, body, and emotions. When you meditate, even for just five minutes a day, it lowers anxiety at the neural level by firing up certain areas of the brain that soothe your nervous system. If you take the time to meditate on a daily basis, you improve your capacity to focus without being distracted for prolonged periods of time. Pick the type of meditation that you can stick to over time. As a starting point, check out some of the many meditation apps available to you as mentioned in my post: 20 Minutes of Me Time Every Day: What to Pick.

On a Final Note

Applying yourself to entertain more positive thoughts via venues like cognitive behavioral therapy and practicing gratitude (see what resonates most with you) can also help you deal with stress and anxiety. Each time you think differently about something, you can progressively rewire your brain by reinforcing new neural pathways. 

Gut health, exercise, meditation, and chasing away negative thinking: four new undertakings that promote brain health. And don’t forget the ones listed in the previous post: good quality sleep, healthy fats, and intermittent fasting. One step at a time.

Until next time!

References

“Brain Health: The Ultimate Guide to Keeping Your Brain Young and Strong.” Dave Asprey, 12 Nov. 2019, daveasprey.com/brain-health/#ref-list. Accessed 29 Jan. 2022.

Henderson, Kim. “METHODS for RELAXATION: 5 of the BEST WAYS to KEEP CALM!” BrainMD, 1 Feb. 2022, brainmd.com/blog/methods-for-relaxation/. Accessed 12 Feb. 2022.

Hickey, Greg. “The Effects of Exercise on the Brain with Dr. John Ratey.” KineSophy, 1 Oct. 2020, kinesophy.com/the-effects-of-exercise-on-the-brain-with-dr-john-ratey/. Accessed 13 Feb. 2022.

You can also find me on Instagram.

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Where to Start: Good Quality Sleep

Sleep is a keystone of brain health. If you are sleep-deprived, it’s difficult to think straight, focus effectively on a given task, and perform well. Without good quality sleep, it is also more challenging to be in a good mood and to have a bright outlook on life. During sleep, the brain repairs itself, getting rid of toxins and reinforcing neural pathways based on the activities of the previous day. Once you start enforcing good sleep habits most of the time, the other healthy habits you have will smoothly add up. Enhancing brain health that way will power your days for the better, along with helping you deal with stress more easily.

Healthy Fats for Brain Power

If you consume healthy fats (like grass-fed meat, wild fish, pastured eggs, avocados, grass-fed butter, and C8 MCT oil – my favorite!) and not too many carbs, your body will learn to burn fat instead of glucose for energy. Your body will start using mostly fat for fuel. This is known as being in ketosis. This metabolic state promotes weight loss and lowers inflammation in the brain. Since I have started eating that way, my energy levels remain consistent throughout the day – no more blood sugar crashes.

Healthy Fats for Brain Function

Healthy fats are also extremely important to keep the brain (which is itself 60% fat) functioning properly. Essential fatty acids nurture the brain and help it grow, even in the womb. Saturated fat nourishes myelin (the fatty layer of insulation that covers nerve cells). This myelin sheath aids nerve cells to communicate with one another via electrical signals. If myelin is damaged, this electrical communication is impaired. So keep your wiring up to speed by making sure you consume the right fats!

Intermittent Fasting

If you cycle in and out of periods of eating and not eating, you are doing intermittent fasting. The easiest way to do that is probably to eat all your daily calories within a 6-8 hour window and fast the rest of the day. I enjoy the Bulletproof intermittent fasting a great deal, which is about just having Bulletproof coffee in the morning instead of a traditional breakfast. The grass-fed ghee and C8 MCT oil I blend in my coffee keep me full all morning (with two cups), and then I usually eat between 12 noon and 8 pm.

Intermittent fasting helps with lessening the chance of developing neurodegenerative diseases like Alzheimer’s and Parkinson’s. It helps to stave off the risk of having impaired neurons. Intermittent fasting enhances learning and memory while helping with easing depression too. 

If you haven’t tried Bulletproof Coffee yet, now may be the time to give it a go!

Until next time!

Reference

“Brain Health: The Ultimate Guide to Keeping Your Brain Young and Strong.” Dave Asprey, 12 Nov. 2019, daveasprey.com/brain-health/#ref-list. Accessed 29 Jan. 2022.

You can also find me on Instagram.

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Working on Your Flexibility 

In my previous post, I explained how being flexible was beneficial for numerous reasons. It helps prevent injuries and lessen pain while boosting performance (whether it is athletic performance or simple everyday activities that can become challenging as we get older). Working on your flexibility also helps with correcting your posture, balance, and mobility, all leading to better performance.

In this post, I am going to describe the three main flexibility techniques that lessen tension in muscles. If you are feeling any pain when stretching or if you are unsure about where to start, double-check with your personal physician.

Static Stretching

Static stretching is simply holding muscles in their maximal lengthened position for about 20 seconds or three deep breaths. You want to feel the stretch but no pain. An example would be a basic hamstring stretch.

Dynamic Stretching

Dynamic stretching is a way of stretching muscles with movements of the limbs and joints. An example would be performing walking lunges.

Proprioceptive Neuromuscular Facilitation (PNF)

PNF consists of contracting a given muscle for a few seconds in an already fully lengthened position. The aid of a training partner or therapist is generally needed for PNF. An example would be someone (lying on the back) raising a leg straight up to fully stretch the hamstrings (without any pain) and then contract them (by slightly lowering the leg) while the therapist resists the movement and assists the stretch. This contract-relax pattern helps prime the nervous system and allows muscles to contract at a longer range of motion.

On a Final Note

It is now usually recommended to do dynamic stretches as part of your warm-up routine and to save the static stretches for after the workout as the latter can temporarily weaken muscles. Foam rolling can be part of your recovery routine and also be used before workouts to enhance blood flow, loosen up muscles and joints, and up-regulate the nervous system.

Until next time!

Reference

Levy, Jillian. “The Surprising Benefits of Flexibility.” Dr. Axe, 27 Nov. 2021, draxe.com/fitness/benefits-of-flexibility/. Accessed 1 Jan. 2022.

You can also find me on Instagram.

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Stretches and Flexibility Exercises

Stretching (and foam rolling), along with other flexibility activities like yoga, Pilates, and tai chi, are more than simple low-impact exercises. They are powerful tools helping to prevent injuries and lessen pain. They also have a direct impact on our posture, balance, mobility, and performance (whether it is athletic performance or simple everyday activities that can become challenging as we get older).

The Advantages of Being Flexible

Being flexible means that we are able to lengthen one or more joints and move through a bigger range of motion without feeling any pain or experiencing limitations. Flexibility is beneficial for numerous reasons:

  • Flexibility can aid with preventing injuries caused by tightness: By lessening tension in muscles and making them more supple, flexibility lowers the risk of stressing neighboring joints. Being flexible minimizes imbalances and muscular compensations that may lead to strains, pulls, and tears.
  • Increased range of motion boosts performance: A better range of motion in areas like the hips and knees, for instance, enhances our workouts because it helps us sink deeper into the exercises and possibly train longer at higher intensities. As mentioned above, any straining or discomfort will most likely be minimized when flexibility is optimal.
  • Improved mobility helps a great deal in everyday activities: Bending down to tie a shoe or picking up something off the floor may not always be smooth and easy. As we get older, it becomes evident that staying flexible (and agile) helps lessen the risks for poor balance, falls, etc. This maintained mobility gives a better quality of life in the later years.
  • Flexibility aids with correcting posture: Stretches and other flexibility exercises can help better our overall posture and mobility. These can help lessen slouching and pain when people sit for too long, for instance. Stretching and/or foam rolling after exercising is also highly recommended for a more targeted recovery.

On a Final Note

Last weekend, I attended a Pilates class for the first time. I thought I would give it a try for the new year. So along with some yoga poses and tai chi exercises that I do regularly, I now can include some Pilates exercises too.

What do you feel like trying this new year? 

Happy 2022!!

Reference

Levy, Jillian. “The Surprising Benefits of Flexibility.” Dr. Axe, 27 Nov. 2021, draxe.com/fitness/benefits-of-flexibility/. Accessed 1 Jan. 2022.

You can also find me on Instagram.

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A Warm Spice Not to Skip

Not only do spices improve any dish with delightful aromas and colors, but they also contain a host of health benefits. Cinnamon, one of the oldest spices in the world, is one of them. Obtained from the bark of the cinnamon tree, it is full of nutrients like fiber, manganese, and calcium. It offers many health benefits with its high antioxidant levels. The two main varieties are Ceylon and cassia. With its sweet, warming taste, cinnamon is a wonderful spice to use during the holidays!

The Main Health Benefits of Cinnamon

  • Helps reduce inflammation: cinnamon is full of protective antioxidants, including polyphenols, phenolic acid, and flavonoids, that help lessen free radical damage and combat oxidative stress in the body. These antioxidants can also help reduce inflammation, which may aid in the prevention of chronic disease. Cinnamon is even considered a potential cancer-fighting food.
  • Aids with maintaining heart health: cinnamon can help lessen high cholesterol levels, high triglyceride levels, and high blood pressure. Furthermore, it can be a beneficial blood coagulant and also better circulation and tissue repair.
  • Helps balance blood sugar: cinnamon aids with decreasing blood sugar levels and helps better insulin sensitivity. It can also be a great sugar substitute to sweeten desserts without adding many calories.
  • Aids with conserving brain function: due to its numerous antioxidants, cinnamon may improve cognitive function while helping protect the brain against different neurological disorders like Parkinson’s and Alzheimer’s disease.
  • Can help fight infections: cinnamon has natural antimicrobial, antibiotic, antifungal, and antiviral properties. Its essential oils may help boost the immune system too.
  • Can aid with improving oral hygiene: cinnamon (and its essential oils) has powerful antibacterial properties and so it may help with bad breath, tooth decay, cavities, and mouth infections.

On a Final Note

If you are not adding cinnamon yet to your favorite dishes, experiment blending it into your coffee, tea, paleo-friendly baked goods, yogurt, smoothies, or any recipe of your liking. As with almost everything, consume cinnamon in moderation – high doses can potentially lead to unwanted symptoms. 

Enjoy the holidays and sprinkle some cinnamon here and there to your heart’s content!

Have a Merry Christmas!

References

“Cinnamon Health Benefits, Nutrition Facts and Side Effects – Dr. Axe.” Dr. Axe, Sept. 2018, http://www.draxe.com/nutrition/health-benefits-cinnamon/. Accessed 21 Dec. 2021.

“Health Benefits of Cinnamon.” Mark’s Daily Apple, 21 Sept. 2020, http://www.marksdailyapple.com/health-benefits-cinnamon/. Accessed 21 Dec. 2021.

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When Hunger Strikes

Even though you may not feel like snacking much if you are eating keto or simply stay in mild ketosis during the day, there can be some days where a small low-glycemic snack is most welcome. During the busy holiday season, having healthy snack options on hand can be a big help when you have a long weekend to-do list. Here are 12 delicious options.

12 Keto-Friendly Snacks

  • Grass-fed beef, wild-caught salmon, or organic chicken jerky (homemade or minimally processed)
  • Canned smoked oysters, anchovies, etc.
  • Avocado mashed with sardines (out of a can) 
  • Hard-boiled eggs
  • Raw or dry roasted nuts and seeds. Make sure there are no vegetable/seed oils or added sugar.
  • Portable packets of almond or cashew butter (paired with cut-up raw vegetables)
  • Kale chips or seaweed chips
  • Any low-glycemic leftovers (slices of cold meat or poultry, roasted vegetables, etc.)
  • Pasture-raised/grass-fed or organic cheese made with raw milk (directly from a farm ideally)
  • Dark chocolate: 85% cacao or above
  • Magic Spoon cereals – one of my favorites!
  • Keto-friendly protein or collagen bars – I particularly enjoy the Bulletproof Collagen Protein Bars, Primal Kitchen Bars, Perfect Keto Bars, Epic Bars, and the Design for Health KTO BARS. Having one or two protein bars in your purse or bag at all times is a sure way to satisfy any hunger cravings and to stay away from unhealthy snack options. 

Do you have a favorite keto-friendly snack?

Until next time!

References

Axe, Josh. Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones, Boost Brain Health, and Reverse Disease. New York, Little, Brown Spark, 2019, p.106.

Sisson, Mark. “My 14 Favorite Keto-Friendly Snacks.” Mark’s Daily Apple, 26 Apr. 2018, http://www.marksdailyapple.com/keto-friendly-snacks/. Accessed 29 Nov. 2021.

You can also find me on Instagram.

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Brain Health

Brain health is essential to overall health. The brain is a “point of communication” that controls the body. Brain health has a direct impact on our thoughts, feelings, and movements. Nourishing the brain is paramount to maintaining proper health.

There is a group of foods that are proven to nourish the brain and help protect it from oxidative stress. These foods are like a premium fuel source for our brain. In a previous post, 10 Awesome Brain-Boosting Foods, I listed 10 nutrient-dense foods, full of vitamins, minerals, and antioxidants that help better our brain, mood, energy levels, and overall health. This time, the focus is going to be on 5 of those brain health foods: dark chocolate, nuts, fatty fish, turmeric, and green tea. I find myself consuming these almost every day!

Dark Chocolate

Dark chocolate is good for focus and concentration. It can boost endorphin levels. The flavonoids in chocolate can help enhance memory and cognitive function by boosting blood flow to the brain. Go for at least 75% dark chocolate, organic and fair trade, if possible. My favorite is 90% dark chocolate (as I have to watch my blood sugar closely).

Nuts

Likewise, eating nuts helps with memory and cognitive function. Nuts are loaded with brain-healthy fats including omega-3 fatty acids (in some) and nutrients like vitamin E, which are good against oxidative stress-related damage and cognitive decline. My favorites are pistachios, almonds, and walnuts. The latter offer quite a bit of omega-3 fatty acids.

Fatty Fish

Fatty fish, with its high omega-3 fatty acid content, is beneficial to overall brain health, including memory and learning. It also helps to stave off cognitive decline. Omega-3 fatty acids help strengthen the brain cells’ membranes and the synaptic connections between neurons. Look for environmentally friendly, low-mercury, and wild-caught fish like sockeye salmon and sardines.

Turmeric

Turmeric (which has the active ingredient curcumin) helps with lowering inflammation, increasing antioxidant levels, enhancing the brain’s oxygen intake, and improving cognitive function. Turmeric is great in a vegetable dish, soup, or smoothie. I have also been taking a curcumin supplement for years now.

Green Tea

Green tea aids with enhancing brain health in numerous ways, such as: preventing cognitive decline and bettering memory, anxiety, focus, alertness, and task performance. Green tea has antioxidant qualities, anti-inflammatory properties, and anti-tumorigenic effects, among other things. I love consuming green tea every afternoon.

So, which brain foods are your favorites?    

Until next time!

Reference

Seymour, Jacqueline. “Health Coach Tip – Eat Your Brain Healthy.” Frank Lipman MD, 17 Nov. 2021, drfranklipman.com/2021/11/17/health-coach-tips-eat-your-brain-healthy/. Accessed 25 Nov. 2021.

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Kimchi – a delicious fermented food

Probiotic Bacteria

For centuries, before the introduction of home refrigerators in the early 1900s, people used fermentation as a way to preserve food. Preserving foods like fruits, vegetables, and dairy products in that way prevents them from spoiling and also stimulates the growth of natural bacteria – those gut-boosting probiotics. Fermentation can also increase the nutritional quality of certain foods. When you consume fermented foods, their beneficial microbes settle in your intestines, helping to deal with harmful bacteria and toxins. Eating just a tablespoon or two of fermented foods a few times a week is sufficient for most people. Kefir, yogurt, sauerkraut, and kimchi are four awesome fermented foods that you may want to try if you haven’t yet.

Full-Fat Kefir

Full-fat kefir, an example of fermented dairy, is made with cow’s milk, goat’s milk, or sheep’s milk. It can contain up to thirty-four strains of bacteria per serving. Just steer clear of the varieties with added sugar. Great for smoothies!

Plain, Full-Fat Yogurt

With plain, full-fat yogurt, you get two super healthy probiotics, lactobacillus and bifidobacterium, among others. Go for plain yogurt made from grass-fed animals’ milk (from cows, goats, or sheep).

You can also make your own yogurt. In a previous post, I mentioned the  “DIY Antiaging Yogurt.” You can find the recipe in Boundless, by Ben Greenfield. This recipe is originally from cardiologist Dr. William Davis, whose blog is at wheatbellyblog.com This “L. reuteri yogurt” is fairly easy to make on a regular basis, and definitively worth checking out!

Sauerkraut

Sauerkraut, a type of fermented cabbage, offers twenty times the amount of vitamin C you would find in fresh cabbage and it has a high amount of lactobacilli. Make sure the one you buy is made with healthy local or organic ingredients. You can also make your own; it’s a very easy recipe. I love putting some sauerkraut in my salads.

Kimchi

Kimchi is very similar to sauerkraut, but a whole lot spicier. Originally from South Korea, it is fermented Chinese cabbage to which you add seasonings and spices like garlic, ginger, onion, sea salt, red pepper flakes, chili peppers, and fish sauce. You usually let it ferment from three days to two weeks.

In Summary

Fermented foods bring a wide array of beneficial bacteria to the gut. For instance, they help with recalibrating stomach acids and enhancing the release of the enzymes that aid the body absorb nutrients more efficiently. Fermented foods strengthen the immune system. They also can aid with balancing insulin levels, which makes weight management easier. The above list is a nice introduction to fermented foods. There are many more of course. Which fermented food is your favorite?

Until next time!

References

Axe, Josh. Keto Diet : Your 30-Day Plan to Lose Weight, Balance Hormones, Boost Brain Health, and Reverse Disease. New York, Little, Brown Spark, 2019, pp. 68–70.

Lipman, Dr Frank. “Heal Your Gut with Fabulous Fermented Foods.” Frank Lipman MD, 12 Aug. 2019, drfranklipman.com/2019/08/12/heal-your-gut-with-fabulous-fermented-foods/. Accessed 7 Nov. 2021.

You can also find me on Instagram.

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Forward Head Posture

Leaning forward with our shoulders rounded: isn’t that what we all have the tendency to do when we look at a computer screen or our phone? This stooping over with your neck forward adds around 10 extra pounds of pressure on the cervical spine for every inch that the head is held in poor posture. 

If you do not do anything about it, this can potentially cause headaches and migraines, along with the obvious stress on the shoulders, chest, traps, and other adjoining muscle groups. Forward head posture can also impact the alignment of the entire spine and your breathing.

Some simple strategies can be implemented to maintain proper posture throughout the day when looking at a screen. Modifying your workspace, lessening screen time whenever possible, and doing some simple exercises for the neck and overall posture can tremendously help.

Modify Your Workspace

Make sure the chair you are using lets you sit back at least 20 or 30 degrees – you will then have to pack your neck back (which is the correct neutral position) instead of having your head drift forward.

When you look at the monitor, it should be positioned right in front of you so you don’t have to move your head up or down. Move your eyes (up and down the monitor) when needed, but do your best to keep your head in the neutral position mentioned above. The same goes for if you are at a standing workstation.

Limit Screen Time Whenever You Can

Limit the amount of time you spend on your phone if needed.

And, as mentioned in Why Everyday Movement is Non-Negotiable, when you have to sit for long periods of time, such as when working at a computer, every 30 minutes or so, you want to get up, stretch, and walk a little bit. If you are at a standing workstation, you still need to take regular breathers.

A few squats or other simple exercises can be nice little breaks from screen time, and an ideal way to increase blood flow. Go outside for a short walk and get some beneficial sunlight whenever possible!

Exercises for the Neck

Every day, I do a set of very simple neck exercises: the McKenzie Method neck retraction, neck extension, and neck rotation. Some helpful exercises are also demonstrated by chiropractic physician Matt Eichler on Instagram. And I find the brugger posture exercise very beneficial as well, quite similar to Mountain Pose (Tadasana) in yoga.

In Summary

Along with modifying your workspace and limiting screen time the best you can, working every day on your neck mobility and flexibility while strengthening it will benefit your overall posture to a great extent. See with your personal physician which exercises are best for you to start with. Just a small exercise or two several times throughout the day, whenever you have a couple of minutes, can be all it takes!

Until next time!

References

“Forward Head Posture.” Chiro.org, chiro.org/LINKS/Forward_Head_Posture.shtml. Accessed 25 Oct. 2021.

“How to Fix Tech Neck: Biohacking Neck Pain.” Dave Asprey, 16 July 2021, daveasprey.com/biohacking-neck-pain/. Accessed 24 Oct. 2021.

You can also find me on Instagram.

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