Hello my wellness warriors! This is your 5 minute weekly dose of functional health and fitness goodness from the best in the business. This week we have content in the areas of Physical Health and Mental/Emotional Health plus the latest must-read news and articles Enjoy!

Physical Health 💪

Summary:

James Nestor’s insights reveal the profound implications of correct breathing techniques on health, particularly in relation to mouth breathing and its connection to various health issues including ADHD and diabetes.

Nestor advocates that proper nasal breathing can significantly improve overall well-being and stresses the importance of understanding our breath.

Highlights:

• 🌬️ Breathing as a Pillar of Health: Poor breathing practices contribute to a range of health issues, including diabetes, asthma, and ADHD.

• 🔄 Mouth vs. Nasal Breathing: Mouth breathing is linked to sleep disturbances and cognitive declines, while nasal breathing enhances oxygen absorption and overall health.

• 🧠 Cognitive Functioning: High CO2 levels in indoor environments adversely affect cognitive performance, potentially causing a 50% decrease in productivity.

• 👶 Children’s Health Impact: Many children with ADHD may actually suffer from breathing-related issues, highlighting a need for better awareness in pediatric care.

• 🌍 Environmental Factors: Modern lifestyles and environments, including diet and seating habits, have drastically altered our breathing patterns for the worse.

• 💤 Sleep and Quality of Life: Proper breathing can enhance sleep quality, leading to improved heart rates and overall better health.

• 🔍 Personal Experiments: Nestor’s own experiments show tangible benefits from correcting breathing habits, emphasising that anyone can improve their health through simple adjustments.

Practical takeaways:

1. Close your mouth — literally.
   Start breathing through your nose during the day and while sleeping. It filters air, boosts energy, and can help with anxiety and sleep quality.

2. Try mouth taping at night.
   A small piece of tape over your lips while sleeping trains nasal breathing and can dramatically improve your sleep and focus.

3. Sit up straight, breathe better.
   Slouching squashes your lungs. Good posture = better breathing = more energy.

4. Chew your food (and chew more often).
   Eating crunchy, whole foods helps shape your jaw and airway — especially important for kids.

5. Feeling stressed? Breathe out longer.
   Try a simple trick: inhale for 4 seconds, exhale for 6. It calms your nervous system fast.

6. Add a “breathing break” to your day.
   One minute of slow belly breathing (in through the nose, out through the nose) can reset your stress levels.

7. Crack a window, clear your head.
   Stale indoor air full of CO2 makes you foggy and tired. Fresh air = better focus.

8. Work on your lung fitness.
   Walk briskly with your mouth closed. You’ll train your lungs, boost endurance, and improve overall health.

9. Breathe like a baby.
   Place a hand on your belly when you breathe — it should rise more than your chest. That’s how your body wants to breathe.

10. Want better sleep, mood, and focus? Start with your breath.
    Breathing well is free, easy, and often more effective than a supplement or gadget.

Did you know 💡

Eating more berries, apples, and drinking black tea could help you age better. These foods are rich in flavonoids, natural compounds shown to reduce inflammation and protect cells from damage.

In fact, a 20-year study from Harvard found that people who consumed the most flavonoids had a significantly lower risk of age-related decline and chronic disease. A handful of berries a day might just be one of the simplest longevity hacks out there.

Mental/Emotional Health 🧠

Summary:

Dale Bredesen discusses strategies to prevent cognitive decline and promote brain longevity, highlighting his insights from the book The Ageless Brain.

Emphasising a multifaceted approach, he argues against conventional single-treatment methods for Alzheimer’s, advocating for a personalised protocol that considers various biological factors.

Highlights:

• 🧠 The human brain has immense storage capacity, more than 2,000 computers combined.

• 📉 Daily choices significantly influence brain health and can prevent cognitive decline.

• 📚 Dr. Dale Bredesen’s The Ageless Brain presents strategies to protect brain function.

• 🔬 His protocol, targeting multiple factors, aims to prevent and reverse symptoms of Alzheimer’s.

• 🧬 Conventional medicine often overlooks the interconnected factors in chronic brain diseases.

• ⚡ Emphasises the importance of lifestyle changes and nutrition in brain health.

• 🌱 Advocating for proactive measures rather than reactive treatments for cognitive issues.

Practical takeaways:

1. Brush & floss like your brain depends on it — because it does.
   Harmful bacteria from your mouth can reach your brain and mess with your memory.

2. Add MCT oil to your morning coffee for a clean brain energy boost.
   Just a spoonful can help fuel your brain when glucose isn’t doing the job.

3. Prioritise deep sleep — it's your brain’s cleanup crew.
   Poor sleep can clog your brain with waste and speed up memory loss.

4. Eat for your gut — your microbiome feeds your mind.
   More fibre, fermented foods, and fewer ultra-processed snacks = better brain function.

5. Ditch brain fog by cutting down on hidden toxins.
   Filter your water, check for mould, and avoid heavily scented cleaning products.

6. Move more to remember more.
   Daily exercise boosts blood flow and keeps brain cells healthy and alert.

7. Know your numbers — don’t ignore blood pressure, cholesterol, or blood sugar.
   These markers are early warning signs for future memory problems.

8. Take a smart supplement stack — omega-3s, magnesium threonate, and vitamin D.
   These support memory, reduce inflammation, and improve mood.

9. Say no to chronic stress — your brain hates it.
   Even 10 minutes of breath-work, meditation, or a walk can calm your brain’s alarm system.

10. Start thinking brain-first in your 30s — not your 70s.
    Alzheimer’s can begin decades before symptoms show, so prevention starts now.

In the press 🗞️

Health & Fitness Challenge 🏋️

🌬️ Mini Breathing Challenge: 5 Small Wins This Week

Try these easy habits anytime this week — no pressure, just progress:

👃 Nose Only - Breathe through your nose as much as possible — walking, working, even resting.

🪑 Posture Check - Sit tall, not slouched. Good breathing starts with how you sit.

⏱️ 1-Minute Breath Break - Inhale for 4, exhale for 6 — once a day to calm your body fast.

🪟 Fresh Air Fix - Open a window while you work or sleep. Clear air = clear mind.

😴 Sleep Tip (Optional) - Try gentle mouth taping at night for better sleep and energy.

_Disclaimer:

_{The Primal Design newsletter is curated for informational purposes only. The content provided in this newsletter is not intended to be a substitute for professional medical advice, diagnosis, or treatment. We are not healthcare professionals, and the information shared herein is based on summaries of conversations from experts in the health and wellness industry.}

_{We encourage readers to consult with qualified healthcare professionals regarding any health concerns or questions they may have. The views, opinions, and recommendations expressed in this newsletter belong solely to the experts interviewed, and we do not endorse or guarantee the accuracy, completeness, or efficacy of any information shared.}

_{Readers are advised to use their discretion and judgment when implementing any suggestions or recommendations mentioned in this newsletter. We do not assume any responsibility for any actions taken based on the information provided.}