In this episode, CJ dives deep into the science of sleep, exploring how it affects various aspects of our health—from metabolism and weight management to mental clarity and emotional well-being. This conversation sheds light on the often-overlooked importance of quality sleep and its transformative potential for those seeking to improve their physical and mental performance. CJ also offers actionable tips and advanced biohacks to optimize sleep quality, making it easier to see positive changes almost immediately.

Key Points and Takeaways:

1. Sleep and Weight Connection:
   • Hormonal Imbalance and Appetite: Sleep deprivation disrupts hormones like ghrelin and leptin, increasing hunger and reducing satiety. This leads to increased cravings, particularly for high-calorie, sugary foods.
   • Metabolic Efficiency: Poor sleep affects insulin sensitivity, reducing the body's ability to process glucose. This leads to more fat storage, especially around the midsection, contributing to weight gain and potential insulin resistance.
2. Impact on Mental Health and Cognitive Function:
   • Brain Detoxification: During deep sleep, the brain clears out toxins, including proteins linked to neurodegenerative diseases like Alzheimer’s.
   • Mood and Mental Clarity: Sleep deficiency impacts mental resilience, decision-making, and emotional balance, raising the risk for anxiety and depression.
3. Role of Cortisol and Stress in Sleep:
   • High cortisol levels resulting from poor sleep can lead to muscle breakdown and fat storage, particularly in the belly area. Managing stress is crucial for better sleep and metabolic health.
4. Biohacking Strategies for Better Sleep:
   • Red Light Therapy: Exposure to red light before bed boosts melatonin production, helping you fall into a deeper, more restful sleep.
   • Magnesium Supplementation: Magnesium calms the nervous system and relaxes muscles, promoting better sleep.
   • Sleep Tracking Devices: Wearables like the Oura Ring or Whoop Strap provide insights into sleep patterns, allowing for data-driven adjustments to sleep routines.

5 Actions to Improve Your Life Starting Tonight:

1. Establish a Consistent Sleep Schedule: Go to bed and wake up at the same time every day. This routine trains your circadian rhythm, helping you fall asleep faster and wake up feeling refreshed.
2. Reduce Blue Light Exposure: Blue light disrupts melatonin production, so avoid screens at least an hour before bed. If avoiding screens is impractical, use blue light-blocking glasses.
3. Optimize Your Sleep Environment: Ensure your room is cool, dark, and quiet. Blackout curtains, a white noise machine, or earplugs can help create a conducive sleep environment.
4. Practice Relaxation Techniques: Incorporate calming activities before bed, like deep breathing, meditation, or gentle stretching, to wind down and promote a relaxed state for sleep.
5. Limit Stimulants and Heavy Meals Before Bed: Avoid caffeine and nicotine in the afternoon, and finish your last meal at least three hours before bedtime to prevent sleep disruptions.

By focusing on these essential aspects of sleep, CJ emphasizes that improving sleep is foundational to enhancing health, well-being, and daily performance. Implementing these strategies can yield significant results in mood, energy, mental clarity, and even weight management.

In this episode, we’re diving into Chapter 2 of Why Your Diet Fails: The Ultimate Cheat Code to Eating Out and Staying Fit. If you’ve ever sat at a restaurant, menu in hand, wondering how to enjoy your meal without undoing your hard work, this one’s for you. From Italian to Asian, American grills, and even fast food, I’ve got you covered with strategies to make eating out easier—and healthier—without sacrificing flavor.

Key Takeaways:

1. Italian Restaurants: Italian food and carbs go hand-in-hand, right? Not necessarily! You can still have a satisfying meal without the pasta overload. Try kicking things off with grilled seafood or go for a lighter dish with zoodles (yes, zucchini noodles!) in olive oil and garlic. And if you’re craving pizza, just ask for a cauliflower crust loaded with veggies and lean protein to keep it balanced and satisfying.
2. Asian Cuisine: Asian flavors are incredible, but sauces can be sneaky with hidden sugars and carbs. If you’re at a Japanese place, go for sashimi with seaweed salad—pure protein with a mineral boost! For Chinese or Thai, ask for stir-fried veggies with lean proteins like chicken or shrimp, with sauce on the side. And if you’re craving Vietnamese pho, ask for zoodles instead of rice noodles, and add extra protein to stay fuller for longer.
3. American Grills and Steakhouses: Ah, the land of big portions! But don’t worry, there are ways to make it work. Look for grass-fed steaks and pair them with something green like roasted Brussels sprouts or a side salad. Craving a burger? Ditch the bun and load up with toppings like avocado and mushrooms for a flavorful, filling option.
4. Middle Eastern and Indian: These cuisines are packed with spices and flavor, which means you don’t have to sacrifice anything! Go for kebabs or tandoori meats for that grilled goodness. If you love dipping, try swapping pita for cucumber slices with your hummus or baba ganoush to cut down on carbs while keeping the taste.
5. Fast Food Chains: Sometimes, fast food is the only option. Here’s what you can do: get a grilled chicken salad with vinaigrette or order a bunless burger and load it up with veggies. And if it’s breakfast, look for egg whites, oatmeal with nuts, or a fruit parfait without added sugars to start your day right.

5 Things You Can Start Doing Today

1. Swap in Low-Carb Alternatives: Next time you’re tempted by pasta or rice, look for zoodles or cauliflower rice instead. Small changes, big impact!
2. Request Sauces on the Side: You’d be amazed at how much sugar and sodium you save just by adding your own sauce. A simple ask that makes a huge difference.
3. Go for Protein: Protein-rich dishes like grilled meats or sashimi keep you full and satisfied, so you’re less likely to indulge in those extras.
4. Box Half Your Meal Right Away: Restaurant portions can be massive, so box half when it arrives (or share!) to avoid overeating.
5. Ask for Minimal Oil and Salt: Avoid those hidden fats and extra sodium by asking for light oil (like olive or avocado) and light salt. Your body will thank you later!

If you’re ready to go out and order confidently, listen to this episode and grab all these biohacking tips. These strategies help you make healthier, happier choices—without missing out on the restaurant fun.

In this episode, Dr. Karen Kan, a medical doctor and founder of the Academy of Light Medicine™, shares her journey as a highly sensitive person (HSP). Through her experiences with burnout, chronic illness, and emotional struggle, she learned to embrace her sensitivity as a superpower. She discusses how HSPs can harness their sensitivities to lead fulfilling, joyful lives and how sensitivity, often seen as a weakness, can become a source of strength and healing. Dr. Kan also touches on her healing method, the TOLPAKAN™ Healing Method, which combines energy healing and spiritual guidance.

Key Takeaways:

1. Sensitivity is a Superpower: Sensitivity allows individuals to pick up on the emotions and energies around them, offering a unique ability to connect deeply with others and the world.
2. Overcoming Burnout: Dr. Kan shared her battle with chronic fatigue syndrome, fibromyalgia, and depression, showing how sensitivity, when not honored, can lead to physical illness. The turning point in her healing came when she acknowledged and worked with her sensitivity rather than against it.
3. Energy Healing: Through techniques like Reiki and the TOLPAKAN™ Healing Method, Dr. Kan discovered how energy healing can aid in physical, emotional, and spiritual recovery. She advocates for HSPs to explore energy healing as a tool for managing their sensitivity.
4. Zero Point Field: Dr. Kan discusses the concept of the Zero Point Field, a state of stillness where healing and creation become possible. By accessing this field, individuals can let go of stress, and negative emotions, and manifest positive changes in their lives.
5. Perception Kung Fu: She introduces "Perception Kung Fu," a metaphorical technique that helps people shift their perspectives when facing obstacles, allowing them to grow beyond challenges rather than fighting them head-on.

5 Actionable Steps to Improve Your Life:

1. Embrace Your Sensitivity: Instead of seeing sensitivity as a weakness, learn to view it as a strength. Recognize how it can deepen your connection to others and enhance your awareness of your environment.
2. Energy Healing Practices: Explore energy healing modalities like Reiki or Dr. Kan’s TOLPAKAN™ Healing Method to help clear emotional blockages and physical ailments. Start with simple techniques, such as grounding exercises or breathwork.
3. Set Boundaries: HSPs often absorb the energy of those around them, leading to emotional overwhelm. Practice saying "no" and set clear boundaries to protect your energy and maintain balance.
4. Access the Zero Point Field: Develop a stillness practice to tap into the Zero Point Field. This could be through meditation, mindfulness, or simply being present with your body. It is in this space that healing and transformation occur naturally.
5. Shift Your Perception: When facing challenges, use Dr. Kan’s "Perception Kung Fu." Instead of confronting problems with force or avoiding them, change your angle—view the obstacle as an opportunity for growth and alignment with your true purpose.

This episode encourages listeners, especially those who identify as highly sensitive, to embrace their unique gifts, take charge of their healing journey, and live with more joy and purpose.

Website: https://karenkan.com/

Facebook: https://www.facebook.com/DrKarenKan

YouTube: https://www.youtube.com/@KarenKan

In this episode of Shift with CJ, we explore the often-overlooked yet incredibly important gland in your body: the thyroid. CJ breaks down the science behind thyroid function and how it impacts every aspect of your health, from metabolism to brain function. If you've been struggling with fatigue, brain fog, or mood swings, this episode is for you.

Key Points:

• Thyroid Basics: The thyroid is a small, butterfly-shaped gland at the base of your neck that plays a vital role in regulating your metabolism. It impacts brain function, digestion, heart health, and even mood.
• Thyroid Hormones: The two primary hormones produced by the thyroid are T3 (triiodothyronine) and T4 (thyroxine). T3 is the more active form and is crucial for regulating energy levels and metabolism.
• Brain Function: Research has shown that thyroid hormones significantly impact brain function, particularly in decision-making, curiosity, and mood regulation. When T3 levels are low, it can lead to apathy and even depression.
• Thyroid and Stress: Elevated cortisol levels from chronic stress can inhibit thyroid function. Low-carb diets can also increase cortisol, which might disrupt thyroid balance over time.
• Signs of Hypothyroidism: Common symptoms include persistent fatigue, unexplained weight gain, cold sensitivity, brain fog, dry skin, brittle nails, and mood swings. If you’re experiencing these symptoms, a thyroid function test (TSH, T3, and T4) may be beneficial.

Key Takeaways:

1. The Thyroid is a Master Regulator: It’s not just about metabolism—your thyroid impacts almost every system in your body.
2. Hormonal Balance is Crucial: Proper conversion of T4 to T3 is key to maintaining your energy levels and mental sharpness.
3. Stress and Diet Impact Thyroid Health: Chronic stress and extreme diets, like long-term low-carb plans, can negatively affect thyroid function.
4. Symptoms Can Be Subtle: Hypothyroidism symptoms like fatigue and brain fog often go unnoticed but can signal thyroid issues.
5. Check Your Thyroid Health: If you suspect thyroid dysfunction, a simple blood test can provide clarity.

5 Things You Can Start Doing Today to Improve Your Thyroid Health:

1. Increase Your Iodine Intake: Iodine is essential for thyroid hormone production. Incorporate iodine-rich foods like seaweed, kelp, and seafood into your diet, or consider a supplement.
2. Balance Your Carbs: After a long period of low-carb eating, it’s important to reintroduce healthy carbs like sweet potatoes or quinoa to stabilize energy and cortisol levels.
3. Prioritize Sleep: Aim for 7-9 hours of quality sleep per night to support thyroid function. Adequate rest also helps manage cortisol, the stress hormone.
4. Get Sunlight for Vitamin D: Vitamin D is vital for thyroid health. Aim for 10-15 minutes of morning sun exposure daily, or take a vitamin D3 supplement if needed.
5. Exercise Smartly: Incorporate strength training, moderate cardio, and yoga, but avoid overtraining, which can elevate cortisol and strain the thyroid.

By understanding how your thyroid functions and making small adjustments to your lifestyle, you can significantly improve your overall health and energy levels. Stay tuned for more insights, and don’t forget to check out CJ’s Skool community for deeper dives into biohacking topics!

Click here to join: https://www.skool.com/road-to-superhuman-5183

Welcome back to another episode of The Shift with CJ. Today, we're diving into Chapter 1 of my book, "Why Your Diet Fails: The Ultimate Cheat Code to Eating Out and Staying Fit." We're talking all about the key principles for eating out without derailing your health goals.

Have you ever felt like dining out is a minefield when you're trying to stay healthy? Trust me, I've been there. But guess what? It doesn't have to be that way! In this episode, we're unpacking some biohacking strategies that will change how you approach restaurant meals.

First up, we chat about aligning your meal times with your circadian rhythm. Sounds fancy, right? It's all about eating when your body is naturally primed to digest food, which can boost your metabolism and energy levels.

We also delve into choosing nutrient-dense options when you're scanning that menu. I'll share tips on how to spot the healthiest choices without sacrificing flavor. Spoiler alert: It's easier than you think!

And let's not forget about mindful eating. We'll discuss how being present during your meal can enhance digestion and make your dining experience more satisfying.

Key Takeaways:

1. Sync with Your Body Clock: Eating in tune with your circadian rhythm can improve digestion and energy.
2. Pick Nutrient-Dense Foods: Opt for meals rich in vitamins and minerals to keep you full and nourished.
3. Mindful Eating Matters: Slowing down and savoring your food can prevent overeating.
4. Plan Ahead: Knowing what's on the menu can help you make healthier choices.
5. Stay Hydrated: Drinking water before and during meals aids digestion.

5 Things You Can Start Doing Today:

1. Set Regular Meal Times: Try to eat your meals at the same times each day to align with your body's natural rhythm.
2. Choose Whole Foods: Go for dishes with lean proteins, whole grains, and plenty of veggies when eating out.
3. Practice Mindfulness: Put away distractions and focus on your meal to enjoy it fully.
4. Check Menus in Advance: Look up restaurant menus online before you go to pick out healthy options.
5. Drink More Water: Start your meal with a glass of water to help with digestion and control appetite.

So, whether you're a foodie who loves dining out or someone trying to stick to a diet, this episode is packed with tips to help you stay on track. Remember, it's all about making smarter choices and enjoying the process. Tune in now, and let's make every bite count!

Stay tuned for the launch of my book!

In this episode of Shift with CJ, host CJ engages in an insightful conversation with Dr. Azri Zakariya, a prominent voice in the health and fitness industry. Dr. Zakariya discusses key strategies for sustainable weight loss, the importance of balanced nutrition, and how to overcome common hurdles like cravings and misinformation.

Key Takeaways:

1. Calories In vs. Calories Out: Dr. Zakariya emphasizes that the fundamental principle behind weight loss is creating a calorie deficit—burning more calories than consumed. This is a scientific fact, and no diet or exercise regimen can bypass this basic rule.

2. Sustainability is Key: Many people fall into the trap of extreme diets or workout programs that aren't sustainable. Dr. Zakariya explains that consistent weight management requires lifestyle changes that can be maintained in the long term.

3. The Role of Nutrition: While exercise is important, nutrition plays a larger role in fat loss. Even without intense exercise, a person can lose weight by adhering to a calorie deficit and eating nutrient-dense foods. Proteins and fiber-rich foods should be prioritized to enhance satiety and prevent cravings.

4. Cravings and Binge Eating: Dr. Zakariya recommends focusing on adequate sleep and a well-structured eating plan during the day to combat night-time cravings. He suggests intermittent fasting, frontloading protein, and fiber-rich foods as strategies to feel fuller and avoid binge eating.

5. Misinformation on Social Media: There’s a lot of confusion caused by misleading fitness advice on social media. Dr. Zakariya warns against blindly following fad diets or influencers without understanding the science behind effective weight loss and muscle gain.

5 Practical Steps You Can Start Today:

1. Track Your Calories: Use an app like MyFitnessPal to get an accurate picture of your daily caloric intake. Combine this with tracking your morning weight to find your maintenance level and adjust your calories accordingly.

2. Improve Your Sleep: Poor sleep affects hunger hormones, increasing cravings. Ensure you're getting sufficient, quality sleep to help with weight management and control over cravings.

3. Prioritize Protein and Fiber: Make sure your diet includes plenty of lean protein and high-fiber foods, which will help you stay full longer and prevent late-night cravings or overeating.

4. Stay Consistent, Not Extreme: Instead of adopting extreme diets, aim for gradual, sustainable changes that you can maintain in the long term. Avoid overly restrictive diets that lead to binge-eating cycles.

5. Avoid Misinformation: Focus on scientifically backed approaches, especially when it comes to nutrition and exercise. Be cautious of social media influencers who push fads without real evidence.

Dr. Zakariya’s advice provides a balanced approach to weight loss and fitness, focusing on long-term sustainability, proper nutrition, and mindfulness around common challenges like cravings and misinformation. Implementing these strategies can lead to healthier, more consistent progress in fitness and well-being.

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Dr. Azri Zakariya's Instagram: https://www.instagram.com/azri.zakariya/

In this episode of The Shift with CJ, I dive into the science of weight loss beyond the traditional diet and exercise recommendations. I discuss the critical role of chronic inflammation, hormones, circadian rhythms, stress, and everyday environmental factors that often prevent people from achieving their weight loss goals. This episode offers actionable, research-backed strategies to help you lose weight and improve your overall well-being.

Key Takeaways:

1. Chronic Inflammation as a Barrier to Weight Loss: Chronic inflammation, while necessary for healing, is also a root cause of many diseases and can severely hinder weight loss. Inflammation affects various metabolic pathways, making it difficult to lose fat. Reducing inflammation by avoiding processed oils and refined sugars can be a game-changer for weight loss.
2. The Role of Circadian Rhythms: Your body’s internal clock, or circadian rhythm, plays a significant role in fat storage and energy usage. Disrupted sleep patterns or irregular eating schedules can lead to weight gain. Regular sleep patterns and morning sunlight exposure help regulate this rhythm, aiding weight loss.
3. Stress and Weight Gain: Elevated stress levels increase the hormone cortisol, which spikes appetite and makes weight loss more challenging. Stress reduction techniques such as meditation, yoga, writing, or even hugging can be effective in controlling cortisol and improving brain chemicals that regulate appetite.
4. The Pitfalls of Frequent Eating: Eating too frequently can lead to insulin resistance and hinder weight loss. Instead, intermittent fasting with 2-3 meals per day can help regulate blood sugar levels and enhance fat loss.
5. Hormones and Environmental Toxins: Environmental toxins known as endocrine disruptors (found in food packaging, cosmetics, and more) can affect hormone balance, making it harder to lose weight. Choosing organic and chemical-free products is essential for maintaining hormonal balance and achieving weight loss goals.

Five Things You Can Start Doing Today:

1. Eliminate Processed Oils and Refined Sugars: Processed oils (such as canola and peanut oil) and refined sugars are major contributors to chronic inflammation. Switch to healthier alternatives like ghee, coconut oil, or butter, and cut back on high fructose corn syrup and refined carbs.
2. Regulate Your Circadian Rhythm: Improve your sleep and wake patterns by getting sunlight in the morning and avoiding late-night eating. Consistent sleep-wake times and exposure to natural light help regulate hormones like melatonin, which play a role in fat loss.
3. Manage Stress Effectively: Adopt stress-relieving practices such as meditation, yoga, and even simple actions like hugging or writing down your thoughts. Reducing cortisol levels can improve your body's ability to lose weight.
4. Incorporate Intermittent Fasting: Instead of eating six small meals a day, try intermittent fasting with just two or three meals. This practice helps regulate insulin levels and increases fat-burning potential, supporting long-term weight loss.
5. Use Cold Exposure and NEAT for Extra Fat Burn: Incorporating cold exposure (ice baths or cold showers) and increasing your non-exercise activity (such as walking, gardening, or standing) can help activate brown fat and burn more calories outside of structured workouts.

By applying these five strategies to your daily routine, you can not only lose weight but also improve your overall health and well-being in a sustainable and scientifically backed way.

In this episode, CJ introduces the audience to an innovative biohacking device called the Primer Cube, designed to enhance mitochondrial function, speed up healing, and improve overall health. LaWanda explains the science behind the Primer Cube, emphasizing how it uses magnetic energy to charge the mitochondria—the "battery" of the cell—thereby enabling the body to heal itself faster and detoxify more efficiently. They also explore how the device can impact sleep, aging, and even energy levels for daily activities like exercise.

Key Topics Discussed:

• The Primer Cube's Design and Function: The cube is designed to generate a magnetic array that charges cells, boosting the body’s self-healing capacity. It was inspired by both the Rubik’s Cube and the science of magnetism.
• Impact on Mitochondria: Mitochondria play a critical role in health, and by using the cube to stimulate them, users can experience faster healing, detoxification, and energy improvements.
• Stories of Healing: Several cases were discussed, including faster recovery from injuries, broken bones, and even post-surgical healing.
• Application Beyond Healing: The device helps not only with physical injuries but also with enhancing sleep quality, reducing toxins, and possibly supporting anti-aging by improving cellular health and slowing telomere shortening.
• Biohacking and Longevity: CJ and LaWanda also discuss broader biohacking principles, such as detoxification, sleep improvement, and anti-aging strategies, making the Primer Cube a valuable tool for longevity enthusiasts.

Key Takeaways:

1. Fix Your Mitochondria: Mitochondria are central to overall health. By using technologies like the Primer Cube, you can boost your mitochondria, leading to faster healing, better detoxification, and enhanced energy.
2. Use Magnetic Fields for Healing: The Primer Cube works by generating magnetic waves that stimulate cell healing. This can be particularly beneficial for injuries and post-surgical recovery, speeding up the healing process naturally.
3. Detoxification Benefits: By helping the body push out toxins, the Primer Cube supports clearer skin, better energy levels, and overall well-being.
4. Improved Sleep with Lower RPM Settings: The Primer Cube can aid in better sleep, especially in environments where stress, EMFs, and poor sleep quality are rampant.
5. Anti-aging Potential: Regular use of the device could contribute to slowing down the aging process by reducing telomere shortening, helping users feel more energized and youthful.

5 Things You Can Start Doing Today to Improve Your Life:

1. Focus on Mitochondrial Health: Incorporate practices like cold therapy, proper nutrition, and exercise that support mitochondria.
2. Detox Regularly: Look into detoxification practices like infrared saunas or simple sweating exercises to help rid your body of toxins.
3. Prioritize Sleep: Create a sleep routine that limits blue light exposure and use biohacking devices like the Primer Cube to improve sleep quality.
4. Heal Faster Naturally: For injuries, explore using biohacking tools like the Primer Cube to speed up recovery and reduce inflammation.
5. Invest in Longevity: Regularly engage in biohacking techniques that boost overall health and contribute to a longer, healthier life, such as frequency healing, meditation, and proper sleep hygiene.

In this insightful episode of the Shift with CJ podcast, CJ interviews Lee Carroll, a leading expert in holistic health with over 30 years of experience as a medical herbalist. The conversation delves into the world of mushrooms and their vast potential for health, well-being, and even mental clarity.

Key Topics Discussed:

1. Mushroom Science: Lee explains how mushrooms, particularly those like Lion’s Mane, Reishi, and Cordyceps, offer cognitive, immune, and energy benefits. He details how mushrooms contain beta-glucans, ergo theanine, and other powerful compounds that support the immune system and promote longevity.
2. Ergo Theanine: A major highlight is ergo theanine, an amino acid found in mushrooms that functions as an antioxidant. Lee stresses its importance for maintaining cognitive health and its potential role in preventing neurodegenerative diseases like Alzheimer's.
3. Adaptogens and Their Benefits: The concept of mushrooms as adaptogens is explored. Lee explains how mushrooms help the body adapt to stress, improve immune response, and maintain energy levels without overstimulation.
4. Quality of Mushroom Supplements: Lee discusses the ethical concerns surrounding the mushroom supplement industry, advising listeners on how to choose high-quality products, including looking for beta-glucan content and avoiding products made from mycelium on grain, which lack key health benefits.
5. Psychedelic Mushrooms and Brain Function: There’s a fascinating discussion about the potential of psychedelic mushrooms in improving mental health, with Lee touching on their ability to reshape brain patterns, aiding in stress management and emotional regulation.

Key Takeaways:

1. Eat Mushrooms Regularly: Incorporate mushrooms into your diet at least twice a week to reap the long-term benefits, from improved immune function to cognitive protection.
2. Supplement with Quality Mushrooms: If you can't consume mushrooms regularly, consider supplements. Look for products with guaranteed beta-glucan content and avoid those made from mycelium on grain.
3. Leverage Adaptogens: Mushrooms like Reishi and Cordyceps act as tonics, helping your body cope with stress while promoting overall vitality.
4. Explore Psychedelics for Mental Health: Although still controversial, psychedelics hold promise for revolutionizing mental health care, helping with conditions like anxiety, depression, and addiction.
5. Stay Curious and Open-Minded: Health is not just about physical well-being. Exploring holistic and natural remedies like mushrooms can open new pathways to healing and personal growth.

5 Things You Can Start Doing Today:

1. Eat Mushrooms Twice a Week: Add varieties like Lion’s Mane, Reishi, or Cordyceps to your meals for cognitive, immune, and energy benefits.
2. Incorporate Mushroom Supplements: Choose high-quality mushroom extracts if fresh mushrooms aren’t readily available, ensuring they contain beta-glucans.
3. Drink Mushroom-Infused Beverages: Try adding mushroom powders to your coffee or tea for an easy boost to your mental clarity and energy levels.
4. Research the Benefits of Ergo Theanine: Learn about the importance of this amino acid and how it can help protect your cells from oxidative stress and aging.
5. Consider Psychedelic Mushrooms for Mental Health: Stay informed about ongoing research into the benefits of psychedelic mushrooms for improving mental health and cognition.

In this episode of The Shift with CJ, CJ dives deep into why constant snacking might not be as beneficial as we think and how it disrupts a vital digestive process called the Migrating Motor Complex (MMC). This complex is like the "cleaning crew" of our digestive system, ensuring leftover food particles and bacteria are swept away during fasting periods between meals. However, frequent snacking can interrupt this process, leading to issues like bloating, poor digestion, and even bacterial overgrowth.

CJ also shares his personal experience of cutting down on snacks and how it improved his digestion and energy levels. The episode offers insightful biohacking tools like infrared saunas, molecular hydrogen water, and red light therapy to optimize gut health. Practical tips are also provided to help listeners reduce snacking and improve their overall well-being.

Key Takeaways:

1. The Importance of the MMC: This process clears food residue and moves bacteria to their proper place, but constant snacking disrupts it, leading to digestive issues.
2. Hormonal Regulation: The hormone motility is key in activating the MMC, but eating too frequently keeps its levels low, preventing the MMC from functioning.
3. Consequences of Disrupted MMC: Issues like Small Intestinal Bacterial Overgrowth (SIBO) can arise, causing bloating and malabsorption of nutrients.
4. Balanced Meals: A well-rounded meal with protein, fats, and fiber keeps you fuller longer, reducing the urge to snack.
5. Biohacking Tools: Infrared saunas, hydrogen water, and light therapy can support digestive health and overall wellness.

5 Things You Can Start Doing Today:

1. Plan Your Meals: Focus on eating three balanced meals a day to avoid the need for constant snacking.
2. Stay Hydrated: Often thirst is mistaken for hunger. Drinking plenty of water can reduce unnecessary snacking.
3. Listen to Your Body: Pay attention to true hunger and fullness cues, eating mindfully and slowly.
4. Incorporate Activity: Regular exercise not only supports digestion but also helps manage stress, which impacts gut health.
5. Get Quality Sleep: Prioritize sleep, as it’s crucial for proper digestion and maintaining healthy hunger cues.