🌟 Hiya Gut Foodies! 🌟

ANOTHER issue on beauty ... and anti-aging!  I wanted to share more of this info with you. Because ... at almost 79 ... I'm constantly getting "You don't look it! (I believe that it's my neck)"

And that I have enough energy to work sixty to eighty hours a week, exercise 5 days in 7, and have a very full life. But ... I think I pale in the shadow of my sister ... who's now 84, plays tennis and golf every day, and also has a full life with her kids and grandkids.

So ... here's more ... the second of a series of issues about beauty and anti-aging ...  showcasing blueberries as a "beauty food", revealing in-depth research on aging and the gut, and another of my fav daily DIY elixirs to make your face glow!

And we're back to mindfulness basics ...  and explaining why mindfulness is ALSO so great for your skin. Along with another "Beauty Funny" that you'll get a chuckle at. Eat (uh .... whip) it AAALLL UP!

GUT-TIP OF THE WEEK:  BLUEBERRIES

free radicals. This damage results in sagging skin, fine lines, and wrinkles. So high-antioxidant foods ... like blueberries ... help protect the skin by sopping up free radicals.

Improve Circulation: Blueberries contribute to better heart health and circulation, which is crucial for overall skin health. Proper circulation ensures that skin cells receive essential nutrients and oxygen for healing and repair.

Collagen Support: Blueberries contain vitamin C, which plays a vital role in collagen production. Collagen is essential for maintaining skin plumpness and elasticity. By stopping collagen breakdown, blueberries keep your skin youthful and resilient.  

So eating even a cup (I just had mine with active-cultured yogurt and keto Truwhip) of blueberries a day can not only perk up your skin but enhance your overall well-being.

RESEARCH DEETS 

🌟 Hey, longevity lovers! 🌟 Here's the scoop on a super cool study that dives into how our gut microbiome and the foods we eat might just be the secret sauce to aging like fine wine! 🍷🧬

1. **Aging Gracefully with a Happy Gut**: Turns out, as we age, the diversity in our gut goes up, which is good news! Studies show that folks who are older tend to have guts that are different, but in a good way, from the younger crowd. More diversity means better digestion and less inflammation, which keeps diseases like heart problems and diabetes at bay. 🌈👵

2. **Gut Changes Across the Ages**: The types of bacteria in our gut change as we get older. For instance, some bacteria that are superstars in keeping our gut lining strong and our immune system chill are more common in the oldest of old folks. This might be why some seniors are sprightly and disease-free! 🦸‍♂️🦠

3. **Diet and Longevity**: What we eat plays a HUGE role. Diets rich in things like olive oil, nuts, and veggies (think Mediterranean-style) support a healthy gut, which may help us dodge the bullet of age-related nasties. Plus, it's not just what you eat but also how your body’s been dealing with food all your life. 🍽️💪

So, munch on that Mediterranean magic, keep your gut diverse, and who knows? You might just outlive 'em all! 🌟🕺💃

My Gut-Take: 

This review study, "The Gut Microbiome, Aging, and Longevity: A Systematic Review",integrates findings of microbiome composition, downstream functional pathways, and even diet composition to explain why some people live longer.  

It hails itself as "To our knowledge, this is the first systematic review of the gut microbiome and metabolome in human aging and longevity. Our study is unique in that we compiled data from across a wide range of studies: studies of long-lived individuals, cross-sectional lifespan studies, and studies focused on cognition and interventions in older adults".

That's impressive ... and ... as far as the microbiome is concerned ... concluded that "longevity may be characterized by increased flexibility and stability of the gut microbiota. Moreover, a particular hallmark of successful aging may be a balance amongst core microbiota as well as a balance between pro- and anti-inflammatory activity. Indeed, what might make the oldest-old adults unique is the ability to maintain (or possibly upregulate) anti-inflammatory activity despite a concomitant uptick of pro-inflammatory activity that occurs in all older adults."

Major ... it MAY be the first sweeping review ... and also major in that it attributes longevity to a balance in the gut.  Gee ... haven't I been saying that FOR YEARS???

Also ... it touted the Mediterranean diet as the epitome for diets. But when you look at it ... it's the same old advice that those who are pushing healthy diets ... lots of fruits and vegetables, good fats, whole grains, lean meats, and fermented foods.

And suggested that "supplementation did lead to increases in health-promoting lactic acid bacteria (e.g., Bifidobacterium, Faecalibacterium prausnitzii, Lactobacillus spp.). ... It is possible that combining prebiotics and probiotics or diet and probiotics may bring about more robust changes than either treatment alone." The review also stated that Akkermansia is higher in older individuals. Supplementation anyone?

All in all a terrific ... in-depth review. Anybody want to live to 100? These days ... it may be possible!

SUPPLEMENT TAKES: BONE BROTH PROTEIN

My Gut-Take: 

I'm not a huge fan of bone broth ... something that's touted as a gut-healing panacea in every microbiome-repair diet I've ever seen. I DO use it ... however ... in broth-based soups like my Fab 'N Fast Paleo Egg Drop Soup to rev up their nutrients.

But the thought of cooking bones 12 hours until they're gelatinous. And then drinking the leavings AT EVERY MEAL (well ... the diets I saw had it as a morning snack) ... YEOW!!! If you want to start down the path to disordered eating ... this is a good way!

Instead ... here's a tasty, stevia-sweetened (my fav sweetener ... they can't say it's detrimental to your health like the chemically ones as it's actually an herb ... and before it was approved as a sweetener here [it was years earlier in Europe] you had to buy it in the supplement section) alternative. It comes in several flavors but ... y'know ...this one is CHAW-CLATE!

And since the weather is getting milder in L.A. (we think that 40 is cold and the 70s are "mild") I'm switching from morning Gluten Free bagels and Fab 'N Fast Paleo Hot Cereal to smoothies. And this bone broth protein from Ancient Nutrition is my fav ingredient.

 You can get this aIong with other great smoothie (and other recipes on my website) makins' in my Good Gut Pudding (or Smoothie or Mug Cake) protocol at my Fullscript apothecary. Try it daily ... your skin may love you for it!

GUT RECIPE OF THE WEEK: ROSE-HIP MOISTURIZER

🌟 Hey Gut Foodies! 🌟 I’ve been whipping up my own skincare magic for years, and my latest creation, the DIY Fab 'N Fast Rose-Hip Moisturizer, is my new fave! 🌹💧

🌹💧Starting with raw organic shea butter and melting it down, I mix in rosehip oil—aka the “Oil of Youth”—known for its quick-absorbing, non-greasy goodness that rejuvenates the skin without leaving a slick residue.

Rosehip doesn’t just moisturize; it brightens, diminishes dark spots, and speeds up skin healing—truly a powerhouse! 🌿✨ I add jojoba oil to ramp up the benefits, tackling under-eye circles, soothing redness, and balancing oil production. It’s like a spa day in a jar!

And my secret weapon? A Turkish coffee pot! Perfect for melting the mix without taking up my double boiler. 🍯🔥 With just 5 ingredients and about 20 minutes (chill time included), this moisturizer is both luxurious and practical. Whip it up and watch your skin glow! ✨👩‍🔬

MICRO-MINDFULS

Breathing techniques can indeed contribute to healthier, more radiant skin! Here’s how:

They Fight Inflammation ... which is a common cause of acne. Stress, sugar consumption, and lack of sleep can trigger inflammation. By practicing mindful breathing, you can reduce the production of the stress hormone cortisol, which is linked to inflammation. When they're corralled, your skin makes less oil ... and your body can better fight inflammation.

They Make Skin Glow: Deep breathing engages your lymphatic and circulatory systems, promoting cell regeneration. This cellular rejuvenation contributes to a glass-like, youthful appearance. Also, mindful breathing supports digestion and improves gut health. 

They Calm Anxiety: Breathing plays a crucial role in managing anxiety. When we’re anxious, we tend to take short, shallow breaths, exacerbating mental and physical symptoms. By consciously slowing down our breath, we can interrupt this cycle.

This great breathing exercise is adapted from Thich Nhat Hanh's “A Short Teaching on Mindfulness Breathing” and I love that it's a way to gently begin to become aware of  your body in practice. It's suggested that you spend 5 or 10 minutes twice a day on practice. Which is easy if you download it on your phone and have your earphones handy.

Use mindful breathing to calm you throughout the day: when you brush your teeth, stop at a red light, waiting for an appointment, when the phone rings, etc. Find your own times to use mindful breathing.

You'll find this in the "Back To Basics" section of "My Micro-Mindfuls" here! I'm designing these to use anywhere you feel stressed ... even if you're standing in a long checkout line or when you feel overwhelmed at work.

So download this one (BASICS THREE) on your phone or other device so that you can use it whenever and wherever you’d like. I created a playlist on my phone music app and am downloading these weekly.

And … as more and more free mindfulness (and also guided imagery) snippets become available … you can pick and choose what resonates with you to create your very own playlist. So let’s begin …

🌸🌬️ Embrace the Present with Every Breath 🍃✨ 

As your body settles and your eyes close 🛌👀, bring your awareness to your breathing. Notice the breath coming in 🌬️, and the breath going out. Follow the breath with your awareness … follow the breath all the way in … and follow the breath all the way out… not trying to change it in any way. 

Just breathing in… and breathing out. Breathing in, feeling the breath as it passes through your nostrils… breathing out, feeling the breath as it leaves your nostrils. Keeping your awareness lightly and gently on your breath… breathing mindfully in the present moment. 

“Breathing in, I know I am breathing in… 

Breathing out, I know I am breathing out.” 🍃

If thoughts come in … as they always do … acknowledge the thoughts, without judgment, and let them go… let them drift away like leaves floating away on a bubbling stream 🍂🌊… and bring your awareness back to your breath, back to your breathing… back to the present moment. 

“Breathing in… I know I am breathing in… 

Breathing out… I know I am breathing out…”

Each time your attention moves away from the breath … distracted by a thought about something you have to remember to do perhaps … or maybe something that is bothering you or worrying you … notice the thought, acknowledge the thought, and then let it go… and bring your awareness back to your breath, back to the present moment. Letting your full awareness be on the breath … as it comes in … and as it goes out … noticing its familiar … comforting rhythm. 

“Breathing in, I calm my body… 

Breathing out, I smile…” 😊

When you bring your awareness to the breath in this way, you are connecting the mind and the body in the present moment. The word for breath and the word for spirit in many languages is the same. So bringing your awareness to your breath, connects mind, body and spirit in the present moment. 

“Dwelling in the present moment… 

I know this is a wonderful moment…” ✨

Continue to mindfully breathe in this way for as long as you like … following the breath all the way in … noticing the slight pause at the turning point as the in-breath becomes the out-breath … and following the breath all the way out … noticing the brief pause at the turning point as the out-breath becomes the in-breath … aware of the steady familiar rhythm of the breath. 

Continue for as long as you like … noticing the change in your body … the change in your emotions … and then slowly open your eyes … reacquaint yourself with your surroundings … and go about your day. 🌞🌿

BEAUTY FUNNY