Struggling to break a habit? Blame your brain.

Your habits can run on autopilot, controlled by the basal ganglia, your brain’s habit HQ.

The more a habit is repeated, the stronger the neural pathway becomes.

But change is possible.

The key to changing habits is to leverage environmental cues, celebrate small wins, and prioritize rest.

Listen to my full article here about hacking your brain to change habits.

💬 In this note:

* 🧠 Brain Hacks for Habit Change

* 📚 Counterfeit

* ⚡️A 93-year-old man with the body of a 40-year-old

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🔬 Curious About Ozone Therapy?

While the value of ozone therapy is still debated, research shows promising results for pain management, immune support & wound healing.

Listen to my latest Nina’s Note below to discover how this controversial treatment works and what science says about its effectiveness.

💬 In this note:

* 💉 Ozone Therapy for Health and Healing

* 📚 The Untethered Soul

* ⚡️ Men’s Thigh-High Boots

Links:

* Visit the OxyClinic website

* A 2014 study looked at intravenous ozone therapy, injecting ozone mixed with blood, for treating COPD.

* For diabetes and chronic pain, research from 2018 indicated that ozone may correct oxidative stress by activating the body’s immune and antioxidant systems.

* According to a 2019 study, ozone therapy in people with diabetic foot ulcers helped close the wound and reduced the chances of infection.

* A 2015 study also found that ozone therapy could be helpful for wound healing, a common side effect of diabetes.

A 2018 study found that ozone mixed with blood and injected into people with HIV significantly reduced their viral load over a 2-year period. A lower viral load means less of the virus is present, which can improve long-term health. The study noted that more research is needed on the use of ozone therapy for the treatment of HIV.

* Research from 2018 indicated that ozone therapy may help with knee osteoarthritis by improving range of motion and delaying decline.

* The Untethered Soul by Michael A. Singer

* The Surrender Experiment, first (BOTW in Nina’s Notes #67)

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This month’s guidebook is sponsored by TejoMed and it is all about Men’s Health.

Focusing on how to optimize health in midlife, the Men’s Health after 40 guidebook covers:

* The Science of Male Aging: Understanding What Happens After 40

* Fuel for Strength: The Male Nutrition Program for Energy and Vitality

* The Power of Muscle Training

* Cardiovascular Health: How to Protect Your Heart

* Preventive Healthcare: What Tests and Checkups Do You Actually Need?

* Sexual Health and Libido: What Every Man Should Know

* Prostate Health: Essential Information for Men

* Key Takeaways

Download the guidebook at: https://ninapatrick.xyz/guides/

💬 In this note:

* 📘 Guidebook: Men’s Health After 40

* 📚 Wool (Silo #1)

* ⚡️ Zebra Striping

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🧠 Have you ever been so absorbed in a task that time seemed to disappear?

That's not just focus – it's flow.

In my latest article, I cover the neural mechanisms that differentiate attention, focus, and flow states.

While we often use these terms interchangeably, they're actually distinct cognitive processes that serve different purposes in how we interact with the world.

Understanding these states isn't just academic, it's crucial for anyone looking to enhance their performance, creativity, and overall cognitive function.

Listen to the full article here on the Nina’s Notes Podcast.

💬 In this note:

* 🎯 Hacking Focus & Flow

* 🎧 Why didn’t Chris and Dan get into Berghain?

* ⚡️ Gardening’s Hidden Healing Powers

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Freedivers push physiological boundaries and unlock profound inner experiences. Together with Amánda Argot Efthimiou, I dive into the effects of freediving on your biology, neurology and consciousness.

Science meets meditation beneath the waves.

Listen to the whole article here on the Nina’s Notes Podcast.

💬 In this note:

* 🤿 Breath and Depth: How Freediving Affects Your Body

* 🎥 Humanity and the Deep Ocean

* ⚡️ The 10,000 Year Clock

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Hey Friends,

Help me make this year of Nina’s Notes great by filling out this quick survey. Share your feedback about Nina’s Notes and share some information about you so I can create the content you want to read.

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On this episode I sit down with Keith C Ellis, PhD, an Associate Professor in the Department of Medicinal Chemistry at Virginia Commonwealth University and a natural products chemist.

He is the founder and CEO of Science-Driven Supplements, where he uses his knowledge of physiology, pharmacology, drugs, and natural products to create products to tackle big public health challenges.

Keith was frustrated with the treatment options for long COVID, and used his expertise in natural product chemistry to reverse engineer a solution based on the positive results shown from using anticoagulant drugs to treat long COVID.

The resulting product is called CircuGuard, which combines three natural ingredients that target the same biological pathways as triple anticoagulant therapy, in a dose which is safe for over-the-counter use.

Listen to the episode on 🟢 Spotify, 🟣 Apple Podcasts, 🟠 Substack Podcasts to learn the origin story of CircuGuard and how Keith came up with this solution to help the millions suffering from long COVID.

Key Takeaways:

* There are over 400 million cases of long COVID projected worldwide.

* Long COVID symptoms are diverse and not well-defined, therefore patients often experience frustration due to lack of clear diagnostics.

* A new hypothesis suggests that microclots in the blood cause long COVID symptoms.

* Unfortunately, testing for microclots is currently limited and not widely available.

* Triple anticoagulant therapy shows promise but has safety concerns, and CircuGuard aims to provide a safer treatment option using natural anticoagulants for the treatment of long COVID.

* Real-life testimonials highlight the positive impact of Circugard on long COVID symptoms.

* Users are advised to take Circugard for three to six months for best results.

Listen now on Apple Podcasts, Spotify, and Substack Podcasts.

Recommended Timestamps

* 00:00 Introduction to Long COVID Research

* 06:00 The Microclots Hypothesis

* 11:58 Testing and Treatment for Microclots

* 22:24 Reverse Engineering Pharmaceutical Therapy

* 28:37 CircuGuard: Market Launch and Mission

* 34:50 Long COVID Treatment: Expectations and Recommendations

* 43:49 Advice for Entrepreneurs in Long COVID Research

Where to find Keith C. Ellis, PhD:

* LinkedIn

* Keith C Ellis’ Website

* CircuGuard Website

* Science Driven Supplements

Where to find Nina Patrick, PhD:

* Newsletter

* LinkedIn

* Website

Thanks for listening to Nina’s Notes #117. If you like this newsletter & podcast, click the share button and send it to a friend.

Edited by Wright Time Publishing

The breakthroughs we're seeing in psychedelic medicine today started with non-profit organizations taking risks that others wouldn't.Three organizations leading the charge are Multidisciplinary Association for Psychedelic Studies (MAPS), OPEN Foundation and Champalimaud Foundation.

Psychedelic research faces unique hurdles, such as Schedule I drug classification, complex regulatory requirements, and historical stigma.

Traditional funding sources (pharma, government and academia) often avoid these high-risk, long-term investments, which is where non-profits can make big strides.

They tend to be mission-driven, patient-focused, and have a long-term commitment to research.

Check out my latest Nina's Note to learn how these organizations push psychedelic research forward and act as bridge-builders between science and public understanding.

💬 In this note:

* 🏢 Non-Profit Organizations Are the Hidden Heroes Advancing Psychedelic Science

* 🎧 DOAC: The Happiness Expert

* ⚡️ Physical Exercise Helps Neurons Grow

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Hey Friends,

Happy New Year!

Welcome back to a new year of Nina’s Notes.

I publish every Wednesday, so make sure you are subscribed to get hot & fresh health and science content in your inbox each week.

P.S. This content looks way better via email. If you’re reading this on LinkedIn, head over to the newsletter site to get registered to receive the newsletter in your inbox.

In this episode, I chat with Grace Blest-Hopley, PhD, the CEO of Hystelica, CSO of NWPharma and a Reserve Officer for the British Army.

We discuss her company, Hystelica, whose mission is to research, advocate and educate for safe and effective psychedelic use for women.

They are currently running an observational study looking at the impact of microdosing psychedelic substances on menopausal symptoms. They are recruiting participants in the study. If you wish to take part, you can get in touch here.

Beyond Hystelica, we discuss Grace’s military experience and her work with the Heroic Hearts Project, which supports veterans through psychedelic therapy and the importance of community support to bring psychedelic therapies to veterans.

Key Takeaways:

* Grace’s work with Heroic Hearts Project focuses on using psychedelics to support veterans with PTSD. Grace believes that understanding the military experience is crucial for addressing PTSD effectively.

* Hystelica was founded to address the lack of research on psychedelics and women's health.

* The gender data gap in research is a significant issue. Research needs to focus on women's specific health needs and women's health should not be seen as niche.

* Understanding the menstrual cycle is essential in research, and microdosing psychedelics may help alleviate menopause symptoms.

* Patient advocacy is vital in the psychedelic research space.

Listen now on Apple Podcasts, Spotify, and Substack Podcasts.

Recommended Timestamps

* 00:00 Introduction and Grace’s Background

* 06:04 Military Experience and Leadership Development

* 12:02 Heroic Hearts Project and Its Impact

* 22:01 Research Initiatives and Data Collection

* 29:07 Future Directions and Collaborations

* 36:30 Designing the Studies at Hystelica & Observational Insights

* 44:48 The Gender Data Gap in Medical Research

* 49:57 Innovative Tools for Women's Health Research

Where to find Grace Blest-Hopley, PhD:

* Hystelica

* Impact of Microdosing Psychedelics on Menopausal Symptoms Study

* Heroic Hearts

* Linkedin

Where to find Nina Patrick, PhD:

* Newsletter

* LinkedIn

* Website

Thanks for listening to Nina’s Notes #115. If you like this newsletter & podcast, click the share button and send it to a friend.

Edited by Wright Time Publishing

💃Dancing is magic for your mind, body, and soul.

Dance sharpens your brain, lifts your mood, and even helps fight dementia.

For Parkinson’s patients, it restores rhythm.

For everyone, it’s a natural antidepressant, boosting serotonin and creating joy.

It’s not just about the steps, it’s about connection, flow, and belonging.

Let’s move. 🎶

💬 In this note:

* 💃🏽 Dance on the Brain

* 📚 Welcome to the Hyunam-Dong Bookshop

* ⚡️ Whoops Adds Psychedelics Tracking

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😴 Did you know women need more sleep than men? 

Science explains why:

* Women’s brains process more info daily

* Their hormones affect sleep quality

* And they have a 40% higher risk of insomnia

Because of this women need on average 11 minutes more sleep than men!

Check out the new research which reveals the fascinating science behind the sleep gender gap in my latest note!

💬 In this note:

* 💤 The Sleep Gender Gap

* 🎥  The Law According to Lidia Poët - Season 2

* ⚡️ The Universe Outside the Big Bang

Thanks for listening to Nina’s Notes #113. If you like this newsletter, click the share button and send it to a friend.