UNLOCK THE POWER OF BIOREGULATORS
Your Key to Aging Powerfully and Restoring Balance
NATHALIE NIDDAM
2024
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Have you ever noticed that sometimes it seems that your parts are just “wearing out” as you get older? Your immune system doesn’t seem to be as effective as it once was, you don’t sleep as well or as deeply, you don’t handle carbs like you used to. And don’t even get me started on skin!
Well, what if I told you that Mother Nature may have provided us with at least part of the answer to restore that function to a more youthful state?
Bioregulators are that solution (or at least a good part of it). These natural peptides work with your body’s own systems to restore balance, performance, and promote longevity.
While bioregulators can give you the edge when it comes to longevity, they can’t do all of the work for you. It’s important to take the right steps to clear the path for bioregulators to do what they do.
Chances are, if you’re exploring bioregulators, you’ve adopted some health practices along the way anyway. Here are the things that I suggest to my clients so that they can get the most out of their experimentation with bioregulators.
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Why meal timing matters
You may already know that what you put into your body affects you, but did you know that when you eat is just as crucial? The timing of your meals can significantly affect how well your body processes food and manages energy. This is largely influenced by your circadian rhythm, the internal body clock that regulates various functions, including digestion.
Your circadian rhythm is not just about sleep; it also dictates when your body is most efficient at digesting food. During the day, your body is primed for digestion with higher levels of digestive enzymes, quicker gastrointestinal motility, and better glucose metabolism. At night, these processes slow down, meaning your body is less equipped to handle food, which can lead to issues like acid reflux, indigestion, and long-term metabolic disorders.
You’ll get the best results if you do what your body expects—align your eating patterns with your circadian rhythm by consuming most of your meals during the day and allowing your digestive system to rest at night.
Circadian rhythm and fasting
Incorporating fasting into your routine can also help synchronize your eating habits with your body’s natural rhythms. A simple 12:12 fast, where you eat within a 12-hour window and fast for the remaining 12 hours, can be a manageable way to start. For example, eating between 7:00 am and 7:00 pm and avoiding food outside these hours can support your body's natural cycle. For those looking to take it further, a 16:8 fast, where you eat within an 8-hour window, or even one meal a day (OMAD) fasting, might be options to explore.
Fasting doesn’t have to be extreme or complicated. Starting with something as simple as avoiding food after 7:00 pm can help you become more intentional about your eating habits and give your digestive system the rest it needs. For women, starting and ending their eating window earlier in the day, such as finishing their last meal by 4:00 pm and having breakfast at 8:00 am, may be beneficial.
Finding the right fasting routine is about experimenting and listening to your body’s cues. However, if you have metabolic concerns or specific dietary needs, it’s important to consult with a healthcare professional.
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Sleep and circadian balance
People don’t realize how much sleeping enough and sleeping deeply affects your health and longevity goals.
It’s not always as simple deciding that it’s bedtime and turning out the lights. Sometimes sleep takes some effort, especially as we age. Here are a few ways to get into the deep, restorative sleep zone.
● Time your meals so that you’ve eaten your last meal early enough that you’re not tasking your body with digestion and winding down at the same time.
● Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet.
● Maintain a consistent sleep schedule. This helps regulate your body's internal clock and improve overall sleep quality.
● Practice relaxation techniques. Deep breathing, meditation, or progressive muscle relaxation can help calm your mind and prepare for sleep.
● Limit artificial light exposure. Minimize exposure to blue light from screens (phones, computers, TVs) at least an hour before bedtime.
● Avoid stimulants after mid-day. Avoid consuming caffeine, nicotine, or other stimulants several hours before bedtime.
● Limit alcohol. Alcohol can disrupt sleep cycles and lead to fragmented sleep later in the night.
● Invest in sleep devices. Weighted blankets, sleep tech devices or even sleep masks can enhance sleep quality.
● Address suspected sleep problems or apnea. Sleep enough but still feel tired? You might want to ask about sleep apnea or sleep studies with your doctor.
● Supplement wisely. Sleep-supporting supplements or herbs could be helpful, such as magnesium glycinate or targeted sleep herbal formulas with ingredients like skullcap or passionflower. Consult with a healthcare professional before adding any new supplements, especially if you have underlying health conditions or are taking medications.
Remember that individual responses to sleep interventions can vary, so it's essential to find what works best for you through experimentation and self-awareness. Additionally, if you have chronic sleep issues, it's advisable to consult with a healthcare professional for personalized guidance and support.
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Move like your life depends on it
Dr. James Levine coined the phrase, “sitting is the new smoking,” highlighting the dangers of spending long hours seated, even for those with regular workout routines. Sitting for extended periods can have serious health implications, comparable to negative health behaviors, regardless of how fit you are outside of work.
For those with desk jobs, the key is to integrate movement throughout the day, beyond just your gym sessions. Aim to move at least every hour—stretch, do some bodyweight exercises, or take a short walk outside.
In addition to staying active during the workday, a well-rounded fitness routine is essential. This should include:
● High-intensity intervals 2-3 times a week for cardiovascular health.
● Heavy lifting 2-3 times a week to maintain muscle and bone strength.
● Daily stretching and mobility work for flexibility.
Balancing movement throughout your day with a structured workout routine is vital for overall health and well-being.
Stress less (or manage it)
Stress is a constant in modern life, serving as both a protective mechanism and a potential health risk. High levels of chronic stress lead to excess cortisol, a catabolic hormone that hinders your body's ability to repair and build, making stress management crucial.
To manage stress effectively, focus on two strategies: eliminate controllable stressors and learn to handle unavoidable stress. Techniques like monitoring heart rate variability (HRV), practicing hormesis through controlled stressors like cold showers and saunas, and using nootropics and adaptogens can help build resilience. Breathwork, biofeedback therapy, and talk therapy are also powerful tools for stress reduction.
Connecting with nature is another essential aspect of stress management. Time outdoors can reduce mental fatigue, lower cortisol levels, and improve overall health, offering a natural reset from the chaos of urban life.
Community and a sense of purpose are equally vital. Strong social ties, as highlighted in Dan Buettner’s Blue Zones, are linked to happiness and longevity. Being part of a community fosters belonging, provides support, and enhances resilience against life’s challenges. Overall, managing stress and nurturing connections are key to a balanced, healthy life.
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Head-to-toe benefits from a strong microbiome
A healthy gut is crucial for overall well-being. The microbiome, made up of trillions of microorganisms in your body, plays a key role in digestion, metabolism, and immune function. A balanced microbiome improves nutrient absorption, reduces inflammation, and protects against pathogens. It also impacts mental health through the gut-brain axis, which links the digestive system to the central nervous system.
To support your microbiome, consider:
● Supplementing with beneficial bacteria like lactobacillus helveticus and bifidobacterium longum, which promote calmness.
● Reducing sugar and alcohol, which can disrupt microbial balance.
● Prioritizing good sleep, as poor sleep can negatively affect gut health.
● Avoiding unnecessary antibiotics, which can harm beneficial bacteria.
Monitoring bloodwork
Regular bloodwork is crucial when using bioregulators due to their potent effects on various biological processes. Baseline tests and periodic monitoring help ensure that dosages are effective without overstimulating or suppressing critical systems like the endocrine system.
If issues arise, it’s best to know early. Changes in liver enzymes or blood glucose levels can signal that you need a change in the treatment plan.
Since everyone's biology is unique, regular blood tests provide the data needed to fine-tune bioregulator therapy, optimizing effectiveness and minimizing risks. This personalized approach enhances long-term health outcomes, ensuring the benefits of bioregulators are maximized safely.
Incorporating bioregulators into your health regimen can be a game-changer, offering targeted support to your body’s natural processes. These powerful peptides work in harmony with your body to restore balance, enhance well-being, and promote longevity. However, it’s essential to understand that bioregulators are not a magic bullet; they cannot compensate for poor health practices.
While they provide a valuable boost, they work best when combined with a foundation of healthy habits, including a balanced diet, regular exercise, and effective stress management. By integrating bioregulators into a holistic approach to wellness, you can optimize your health and achieve your goals more efficiently, paving the way for a healthier, more vibrant life.
