Are you tired of the crunchy cereal sound or the pain in your knee when you climb or use the stairs? Learn what is causing that and how to relieve that pain!

#kneepain #jointpain #kneepainrelief #AmyForthDC

The most powerful longevity treatment is the environment you create for sleep! Learn some natural biohacks for better sleep and longevity. I am providing research information and simple tips for a better sleep and ultimately a better you!

My breathwork and meditation class can be found at : https://studyaces-site-cf94.thinkific.com/products/courses/meditation-breathwork-focus

The article I referenced is here: Hablitz LM, Nedergaard M. The Glymphatic System: A Novel Component of Fundamental Neurobiology. J Neurosci. 2021 Sep 15;41(37):7698-7711 https://pmc.ncbi.nlm.nih.gov/articles/PMC8603752/

#biohacks #sleepbetter #longevity #amyforthdc

Breathwork, somatic movement and mindfulness practices all help to calm the nervous system. I also show how chiropractic care can help the nervous system. We all have so many stressful events that learning how to calm ourselves is increasingly important.

Here are the studies that I mentioned in the video: Heart Rate Variability and lowered cortisol levels. Little AL. The A52 Breath Method: A Narrative Review of Breathwork for Mental Health and Stress Resilience. Stress Health. 2025 Aug;41(4):e70098.

Khatib L, Dean JG, Oliva V, Riegner G, Gonzalez NE, Birenbaum J, Cruanes GF, Miller J, Patterson M, Kim HC, Chakravarthy K, Zeidan F. The role of endogenous opioids in mindfulness and sham mindfulness-meditation for the direct alleviation of evoked chronic low back pain: a randomized clinical trial. Neuropsychopharmacology. 2024 Jun;49(7):1069-1077.

My class on breathwork and meditation can be found here: https://studyaces-site-cf94.thinkific.com/products/courses/meditation-breathwork-focus

Chapter list:

0:00 - Signs of a stressed nervous system

0:16 - The body's control systems: Nervous vs. Endocrine

0:35 - Somatic vs. Autonomic nervous systems

0:58 - Sympathetic (Stress) vs. Parasympathetic (Recovery)

1:45 - Benefits of Breathwork

2:03 - How to do Box Breathing

2:53 - Physiological Sighing technique

3:20 - The 4-7-8 Breathing method

3:55 - Understanding Heart Rate Variability (HRV)

5:10 - Mindfulness for chronic pain relief

5:45 - Somatic Movement: Yoga, Pilates, and Tai Chi

7:08 - How Chiropractic Adjustments improve communication

8:52 - Athletic performance and injury prevention

9:37 - Improving balance and coordination for seniors

10:14 - Next steps and resources

#nervoussystem #mindfulness #breathwork #amyforthDC

Explore biohacking with me - let's discuss some of the pieces of technology that can help along with useful practices and precautions.

You don't really need a lot of expensive equipment to implement many of these things and you can see a big difference in how you look and feel.

The citation for the article I mentioned: de Menezes-Júnior LAA, Sabião TDS, Carraro JCC, Machado-Coelho GLL, Meireles AL. The role of sunlight in sleep regulation: analysis of morning, evening and late exposure. BMC Public Health. 2025 Oct 6;25(1):3362. https://pmc.ncbi.nlm.nih.gov/articles/PMC12502225/

#biohacking #longevity #antiaging #healthoptimization #AmyForthDC

This video covers changes to the scalp that affect hair growth as we age. This discussion includes changes for both men and women and covers a variety of factors.

I have included some different ways you can keep your scalp healthy at home. Some of the articles referenced in the video are included below

Chapter list: 00:00 - Introduction to Aging and Hair Loss

00:33 - The Role of DHT in Men and Women

00:51 - Male Pattern Baldness & Norwood Scale

02:00 - Female Hair Thinning & Hormonal Factors

03:18 - Women's Hair Loss Scales (Ludwig & Sinclair)

03:28 - Prescription Options (Minoxidil, Finasteride, etc.)

04:43 - At-Home Non-Prescription Remedies

05:10 - Understanding the Hair Growth Cycle

07:24 - How DHT Impacts the Hair Follicle

07:58 - Natural Blockers: Rice Extract, Ginger & Caffeine

09:26 - Pumpkin Seed & Saw Palmetto Extracts

10:23 - Using Castor and Essential Oils (Rosemary, Peppermint)

11:43 - How to Apply Topical Solutions

13:44 - Red Light Therapy for Scalp Health

14:50 - Importance of Protein for Hair

15:18 - Conclusion and References

Iyengar L, Li J. Male and female pattern hair loss. Aust Prescr. 2025 Jun;48(3):93-97. doi: 10.18773/austprescr.2025.020. https://pmc.ncbi.nlm.nih.gov/articles/PMC12187474/

Evron E, Juhasz M, Babadjouni A, Mesinkovska NA. Natural Hair Supplement: Friend or Foe? Saw Palmetto, a Systematic Review in Alopecia. Skin Appendage Disord. 2020 Nov;6(6):329-337 https://pmc.ncbi.nlm.nih.gov/articles/PMC7706486/

Ibrahim IM, Hasan MS, Elsabaa KI, Elsaie ML. Pumpkin seed oil vs. minoxidil 5% topical foam for the treatment of female pattern hair loss: A randomized comparative trial. J Cosmet Dermatol. 2021 Sep;20(9):2867-2873. https://pubmed.ncbi.nlm.nih.gov/33544448/

Chen D, Jarrell A, Guo C, Lang R, Atit R. Dermal β-catenin activity in response to epidermal Wnt ligands is required for fibroblast proliferation and hair follicle initiation. Development. 2012 Apr;139(8):1522-33. https://pmc.ncbi.nlm.nih.gov/articles/PMC3308184/

#antiaging #scalpcare #hairgrowth #AmyForthDC

Learn some great at home strategies to care for your skin and always look your best. I include some of the latest trends such as red light therapy and gua sha use.

We also revisit some nutritional advice and discuss facial exercises.

The article I referenced in the video is Ahn SH, Hwang UJ, Han HS, Kim JH, Lee HJ, Jeon YR, Lee HH, Hwang AH. Comparative Effects of Facial Roller and Gua Sha Massage on Facial Contour, Muscle Tone, and Skin Elasticity: Randomized Controlled Trial. J Cosmet Dermatol. 2025 Jun;24(6):e70236 https://pubmed.ncbi.nlm.nih.gov/40439289/

Chapters: 0:00 - Introduction: The Reality of Skin Aging

1:19 - Step 1: Nutrition & Building Blocks (Protein, Vitamin C, D)

2:16 - Hydration Guidelines for Healthy Skin

3:27 - Step 2: Sunscreen - Mineral vs. Chemical Barriers

6:15 - UV Radiation: UVA, UVB, and Vitamin D Synthesis

7:09 - Step 3: Red Light Therapy (Photobiomodulation)

8:37 - Choosing the Right Wavelengths for Anti-Aging

10:13 - Step 4: Gua Sha Techniques & Benefits

11:11 - Recommended Facial Oils (Rose Hip, Sea Buckthorn, Jojoba)

13:36 - Benefits of Lymphatic Drainage and Sculpting

15:30 - Step 5: Face Yoga and Toning Facial Muscles

17:12 - Step 6: Silicone Patches for Fine Lines

17:56 - Summary & Full Body Care (Gua Sha, Loofah)

19:54 - Conclusion and How to Request Topics

#skincare #antiaging #redlighttherapy #AmyForthDC

Learn about the super nutrient that can help with anti-aging. Both men and women need more protein as we age. Learn about recommended intake and all the different body functions that require protein.

Remember that this is general information - those seeking specific recommendations should consult their personal providers. No diagnosis or specific recommendations are made in this presentation. Individuals with kidney disease must consult with their doctors before increasing protein intake.

Chapters: 0:00 - Introduction to Protein and Aging

0:33 - Protein Requirements for Men & Women Over 50

1:21 - Anabolic Resistance and Hormonal Changes

2:02 - Protein's Role in Skin and Hair Health

3:06 - Amino Acids: The Building Blocks of Protein

4:47 - Hormones and Neurotransmitters

7:10 - Dopamine, Histamine, and Brain Function

8:12 - Glutamate, GABA, and Glycine

9:32 - Sarcopenia and Maintaining Muscle Function

11:01 - Why Protein is Critical for Bone Density

12:04 - The Importance of Weight-Bearing Exercise

12:43 - Final Thoughts and Next Steps

#antiaging #longevity #musclehealth #AmyForthDC

Continuing in the Anti-Aging series we have some nutritional recommendations to help with anti-aging.

00:00 - Introduction: Nutrition and Anti-Aging

01:03 - The Role of Carbohydrates and Inflammation

01:51 - Intermittent Fasting and Insulin Resistance

03:52 - Why Fiber is Critical for Hormone Regulation

05:22 - Amino Acids (Arginine & Lysine) and Growth Hormone

06:34 - Vitamin D: Immune Function and Bone Density

10:10 - Advanced Glycation End Products (AGEs)

11:44 - Healthy Cooking Methods to Reduce AGEs

12:37 - Antioxidants: "Eating the Rainbow"

13:55 - How Antioxidants Neutralize Free Radicals

15:18 - Vitamin C and Collagen Production

16:38 - Omega-3 vs. Omega-6 Fatty Acids

18:45 - Coenzyme Q10 (CoQ10) for Cellular Energy 20:32 - Summary and Upcoming Episodes

The article I mentioned is below

Caputo M, Pigni S, Agosti E, Daffara T, Ferrero A, Filigheddu N, Prodam F. Regulation of GH and GH Signaling by Nutrients. Cells. 2021 Jun 2;10(6):1376.

In this video we continue our discussion on longevity and how we can increase our own growth hormone secretion. This video emphasizes the role of specific types of exercise in growth hormone production.

00:00 - Introduction & Medical Disclaimer

00:41 - Growth Hormone and the Repair Process

01:21 - High-Intensity Interval Training (HIIT) explained

01:44 - Targeting Your Heart Rate Zones

02:40 - Fast Twitch (Type II) Muscle Fibers

03:52 - Understanding ATP and Energy Production

04:23 - Aerobic vs. Anaerobic Energy

05:33 - The Role of Lactic Acid in Growth Hormone Release

06:01 - Exercise Examples: Resistance and Sprints

06:43 - Duration and Personal Intensity Levels

07:31 - Post-Exercise Nutrition: The Carbohydrate Rule

08:55 - Planning Your Pre and Post-Workout Snacks

09:20 - Upcoming Topics: Longevity and Menopause

10:04 - Subscribe for More Anti-Aging Science

Deemer SE, Castleberry TJ, Irvine C, Newmire DE, Oldham M, King GA, Ben-Ezra V, Irving BA, Biggerstaff KD. Pilot study: an acute bout of high intensity interval exercise increases 12.5 h GH secretion. Physiol Rep. 2018 Jan;6(2):e13563. https://pubmed.ncbi.nlm.nih.gov/29380957/

#antiaging #longevity #fitnessmotivation #exerciseforseniors #AmyForthDC

The "Fountain of Youth" is in your head! It has always been there and you can learn to optimise it for longevity benefits!

Learn how a gland in your head controls so much of the aging process and how you can support that function. This is an overview for the anti-aging series.

#longevity #youthfulness #growthhormone #amyforthdc