This week Jon and Courtney discuss all things immune health! These 6 hacks might not be your typical immune system supporters but they are research backed ways to boost your immune system! They discuss practical ways to implement them into your every day life! 

Immune Hacks Book:

https://amzn.to/433cTAB

Honey Episode: 

https://podcasts.apple.com/us/podcast/holistic-travel-therapy-podcast/id1736973864?i=1000668470916

Nut Bag for juicing: 

https://amzn.to/4gUTXXO

LMNT referral link!!

https://go.referralcandy.com/share/55BQ4GJ

References: 

1. Sponsorship of National Health Organizations by Two Major Soda CompaniesAaron, Daniel G. et al. American Journal of Preventive Medicine, Volume 52, Issue 1, 20 - 30
2. Samarghandian S, Farkhondeh T, Samini F. Honey and Health: A Review of Recent Clinical Research. Pharmacognosy Res. 2017 Apr-Jun;9(2):121-127. doi: 10.4103/0974-8490.204647. PMID: 28539734; PMCID: PMC5424551.
3. Ashraf MN, Gallant NL, Bradley C. Digital Health Interventions in Older Adult Populations Living With Chronic Disease in High-Income Countries: Protocol for a Scoping Review. JMIR Res Protoc. 2024 Mar 28;13:e49130. doi: 10.2196/49130. PMID: 38546710; PMCID: PMC11009846.
4. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9. PMID: 23853635; PMCID: PMC3703169.
5. Silvani MI, Werder R, Perret C. The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Front Physiol. 2022 Aug 16;13:943108. doi: 10.3389/fphys.2022.943108. PMID: 36051910; PMCID: PMC9424753.

This week, as we approach Valentine's Day, Jon and Courtney are talking all things love! They break down 5 surprising benefits of love on mental and physical health! They discuss what hormones and neurotransmitters are most active during the feeling of love and compassion and how they affect the body! They also discuss how to increase social connections with those you love and care about on a day to day basis. 

Share this out with someone you love!

Heart Health Episode:

https://podcasts.apple.com/us/podcast/holistic-travel-therapy-podcast/id1736973864?i=1000649876907

Support us through LMNT! FREE sample pack with every order:

https://go.referralcandy.com/share/55BQ4GJ

References: 

• Kahana E, Bhatta TR, Kahana B, Lekhak N. Loving Others: The Impact of Compassionate Love on Later-Life Psychological Well-being. J Gerontol B Psychol Sci Soc Sci. 2021 Jan 18;76(2):391-402. doi: 10.1093/geronb/gbaa188. PMID: 33125069; PMCID: PMC7813188.
• Kahana E, Bhatta TR, Kahana B, Lekhak N. Loving Others: The Impact of Compassionate Love on Later-Life Psychological Well-being. J Gerontol B Psychol Sci Soc Sci. 2021 Jan 18;76(2):391-402. doi: 10.1093/geronb/gbaa188. PMID: 33125069; PMCID: PMC7813188.
• Miho Nagasawa et al. ,Oxytocin-gaze positive loop and the coevolution of human-dog bonds.Science348,333-336(2015).DOI:10.1126/science.1261022
• Ortigue S, Bianchi-Demicheli F, Hamilton AF, Grafton ST. The neural basis of love as a subliminal prime: an event-related functional magnetic resonance imaging study. J Cogn Neurosci. 2007 Jul;19(7):1218-30. doi: 10.1162/jocn.2007.19.7.1218. PMID: 17583996.

This week Jon and Courtney dissect the impact a placebo had on the body and how you can use this knowledge to transform your everyday life. They explain, what the placebo effect is, how placebos are used in research and how YOU can become the placebo yourself to unlock your true potential. 

References:

Moseley JB, O'Malley K, Petersen NJ, Menke TJ, Brody BA, Kuykendall DH, Hollingsworth JC, Ashton CM, Wray NP. A controlled trial of arthroscopic surgery for osteoarthritis of the knee. N Engl J Med. 2002 Jul 11;347(2):81-8. doi: 10.1056/NEJMoa013259. PMID: 12110735.
Aungle, P., Langer, E. Physical healing as a function of perceived time. Sci Rep 13, 22432 (2023). https://doi.org/10.1038/s41598-023-50009-3
Gisèle Chvetzoff, Ian F. Tannock, Placebo Effects in Oncology, JNCI: Journal of the National Cancer Institute, Volume 95, Issue 1, 1 January 2003, Pages 19–29, https://doi.org/10.1093/jnci/95.1.19
Aungle, P., & Langer, E. (2023). Physical healing as a function of perceived time. Scientific Reports. doi.org/10.1038/s41598-023-50009-3.
Darnall BD, Ziadni MS, Stieg RL, Mackey IG, Kao M, Flood P. Patient-Centered Prescription Opioid Tapering in Community Outpatients With Chronic Pain. JAMA Intern Med. 2018;178(5):707–708. doi:10.1001/jamainternmed.2017.8709

Jon and Courtney dive in to movement and exercise to see just how important it is to our overall health, both physically and mentally! They give you researched backed facts to answer what types of movement are best to combat a variety of physical and mental health challenges!

References:
Biddinger KJ, Emdin CA, Haas ME, Wang M, Hindy G, Ellinor PT, Kathiresan S, Khera AV, Aragam KG. Association of Habitual Alcohol Intake With Risk of Cardiovascular Disease. JAMA Netw Open. 2022 Mar 1;5(3):e223849. doi: 10.1001/jamanetworkopen.2022.3849. Erratum in: JAMA Netw Open. 2022 Apr 1;5(4):e2212024. doi: 10.1001/jamanetworkopen.2022.12024. PMID: 35333364; PMCID: PMC8956974.
Alfredsson L, Armstrong BK, Butterfield DA, Chowdhury R, de Gruijl FR, Feelisch M, Garland CF, Hart PH, Hoel DG, Jacobsen R, et al. Insufficient Sun Exposure Has Become a Real Public Health Problem. International Journal of Environmental Research and Public Health. 2020; 17(14):5014. https://doi.org/10.3390/ijerph17145014
Jean-Philippe Chaput, Caroline Dutil, Ryan Featherstone, Robert Ross, Lora Giangregorio, Travis J. Saunders, Ian Janssen, Veronica J. Poitras, Michelle E. Kho, Amanda Ross-White, Sarah Zankar, and Julie Carrier. 2020. Sleep timing, sleep consistency, and health in adults: a systematic review. Applied Physiology, Nutrition, and Metabolism. 45(10 (Suppl. 2)): S232-S247. https://doi.org/10.1139/apnm-2020-0032
Koopman ADM, Rauh SP, van 't Riet E, Groeneveld L, van der Heijden AA, Elders PJ, Dekker JM, Nijpels G, Beulens JW, Rutters F. The Association between Social Jetlag, the Metabolic Syndrome, and Type 2 Diabetes Mellitus in the General Population: The New Hoorn Study. J Biol Rhythms. 2017 Aug;32(4):359-368. doi: 10.1177/0748730417713572. Epub 2017 Jun 20. PMID: 28631524; PMCID: PMC5564947.
Melin, A. K., Heikura, I. A., Tenforde, A., & Mountjoy, M. (2019). Energy Availability in Athletics: Health, Performance, and Physique. International Journal of Sport Nutrition and Exercise Metabolism, 29(2), 152-164. Retrieved Feb 27, 2024, from https://doi.org/10.1123/ijsnem.2018-0201 
Todd E, Elliott N, Keay N. Relative energy deficiency in sport (RED-S). Br J Gen Pract. 2022 May 26;72(719):295-297. doi: 10.3399/bjgp22X719777. PMID: 35618459; PMCID: PMC9172228.

This week Jon and Courtney discuss 5 areas of focus to upgrade your health in 2025. They discuss the simple ways to implement these things into your everyday life for optimal health. 

Thank you for all your support in 2024! Can't wait for all the amazing things in 2025!

This week Jon and Courtney heat things up a bit and dive deep into the current research on heat and cold exposure including sauna use and cold exposure. You’ll learn their benefits on the body as well as to the mind, muscles and more! They give you practical ways to implement cold and heat exposure into your everyday routine and explain how amazing it can truly be. Wondering what the research is saying? Find out here! 

Andrew Huberman episode:

The Science & Health Benefits - Huberman Lab - Apple Podcasts

References: 

• Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events. JAMA Intern Med. 2015;175(4):542–548. doi:10.1001/jamainternmed.2014.8187
• Henderson KN, Killen LG, O'Neal EK, Waldman HS. The Cardiometabolic Health Benefits of Sauna Exposure in Individuals with High-Stress Occupations. A Mechanistic Review. Int J Environ Res Public Health. 2021 Jan 27;18(3):1105. doi: 10.3390/ijerph18031105. PMID: 33513711; PMCID: PMC7908414.
• Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence
  Laukkanen, Jari A. et al.
  Mayo Clinic Proceedings, Volume 93, Issue 8, 1111 - 112
• Moore, E., Fuller, J.T., Buckley, J.D. et al. Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression. Sports Med 52, 1667–1688 (2022). https://doi.org/10.1007/s40279-022-01644-9
• Leppäluoto J, Westerlund T, Huttunen P, Oksa J, Smolander J, Dugué B, Mikkelsson M. Effects of long-term whole-body cold exposures on plasma concentrations of ACTH, beta-endorphin, cortisol, catecholamines and cytokines in healthy females. Scand J Clin Lab Invest. 2008;68(2):145-53. doi: 10.1080/00365510701516350. PMID: 18382932. 
• Peretti D, Bastide A, Radford H, Verity N, Molloy C, Martin MG, Moreno JA, Steinert JR, Smith T, Dinsdale D, Willis AE, Mallucci GR. RBM3 mediates structural plasticity and protective effects of cooling in neurodegeneration. Nature. 2015 Feb 12;518(7538):236-9. doi: 10.1038/nature14142. Epub 2015 Jan 14. PMID: 25607368; PMCID: PMC4338605.
• 
  

This Week Courtney and Jon discuss the best ways to implement movement, good nutrition and mediation when you're short on time! The number one reason people don't start eating better or exercising more is becasue they "don't have time." Courtney and Jon will show you this week this doesn't have to be the case! When schedules are filled to the top, your health seemed to fall short. In this week's episode you'll learn how doing a few simple, health focused things every day will help you to stay on track, not just during the holidays but all the time!

MEALS
Crockpot Recipes:
https://www.delish.com/cooking/recipe-ideas/a55200/easy-turkey-slow-cooker-chili-recipe/
https://www.delish.com/cooking/recipe-ideas/a22175263/crockpot-chicken-fajitas-recipe/
Egg Bites:
https://www.loveandlemons.com/egg-bites-recipe/


References: 
Basso JC, McHale A, Ende V, Oberlin DJ, Suzuki WA. Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators. Behav Brain Res. 2019 Jan 1;356:208-220. doi: 10.1016/j.bbr.2018.08.023. Epub 2018 Aug 25. PMID: 30153464.

Lam, A.G., Sterling, S., & Margines, E. (2015). Effects of Five-Minute Mindfulness Meditation on Mental Health Care Professionals.

Murphy MH, Lahart I, Carlin A, Murtagh E. The Effects of Continuous Compared to Accumulated Exercise on Health: A Meta-Analytic Review. Sports Med. 2019 Oct;49(10):1585-1607. doi: 10.1007/s40279-019-01145-2. PMID: 31267483; PMCID: PMC6745307.

Bhammar DM, Angadi SS, Gaesser GA. Effects of fractionized and continuous exercise on 24-h ambulatory blood pressure. Med Sci Sports Exerc. 2012 Dec;44(12):2270-6. doi: 10.1249/MSS.0b013e3182663117. PMID: 22776874.

Tune into this week's episode where Courtney and Jon discuss RFK Jr.'s initiative to "Make America Healthy Again." They dive deep into the statics on how sick America really is and what is in our food that is impacting us. They discuss all things preservative and food dye so you can be a mindful consumer when buying drinks, snack and other food. You'll walk away from this week's episode feeling informed and powerful!

LMNT: https://amzn.to/3Z5Qqz1

References: 

1. Sponsorship of National Health Organizations by Two Major Soda Companies
   Aaron, Daniel G. et al.
   American Journal of Preventive Medicine, Volume 52, Issue 1, 20 - 30
2. Ashraf MN, Gallant NL, Bradley C. Digital Health Interventions in Older Adult Populations Living With Chronic Disease in High-Income Countries: Protocol for a Scoping Review. JMIR Res Protoc. 2024 Mar 28;13:e49130. doi: 10.2196/49130. PMID: 38546710; PMCID: PMC11009846.
3. ACL. 2023 Profile of Older Americans. May 2024. Found on the internet at https://acl.gov/sites/default/files/Profile%20of%20OA/ACL_ProfileOlderAmericans2023_508.pdf
4. Warner JO. Artificial food additives: hazardous to long-term health? Arch Dis Child. 2024 Oct 18;109(11):882-885. doi: 10.1136/archdischild-2023-326565. PMID: 38423749.
5. https://www.commonwealthfund.org/publications/fund-reports/2024/sep/mirror-mirror-2024

This week Courtney and Jon discuss 5 scary things that you’re doing that directly impact your health happiness and overall quality of life. These things are so common and it’s easy to overlook the negative impacts on your health! Don’t be too scaredddd of this fun October episode!!

Huberman Lab episode :
 https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000576901433


References: 
Biddinger KJ, Emdin CA, Haas ME, Wang M, Hindy G, Ellinor PT, Kathiresan S, Khera AV, Aragam KG. Association of Habitual Alcohol Intake With Risk of Cardiovascular Disease. JAMA Netw Open. 2022 Mar 1;5(3):e223849. doi: 10.1001/jamanetworkopen.2022.3849. Erratum in: JAMA Netw Open. 2022 Apr 1;5(4):e2212024. doi: 10.1001/jamanetworkopen.2022.12024. PMID: 35333364; PMCID: PMC8956974.

Alfredsson L, Armstrong BK, Butterfield DA, Chowdhury R, de Gruijl FR, Feelisch M, Garland CF, Hart PH, Hoel DG, Jacobsen R, et al. Insufficient Sun Exposure Has Become a Real Public Health Problem. International Journal of Environmental Research and Public Health. 2020; 17(14):5014. https://doi.org/10.3390/ijerph17145014

Jean-Philippe Chaput, Caroline Dutil, Ryan Featherstone, Robert Ross, Lora Giangregorio, Travis J. Saunders, Ian Janssen, Veronica J. Poitras, Michelle E. Kho, Amanda Ross-White, Sarah Zankar, and Julie Carrier. 2020. Sleep timing, sleep consistency, and health in adults: a systematic review. Applied Physiology, Nutrition, and Metabolism. 45(10 (Suppl. 2)): S232-S247. https://doi.org/10.1139/apnm-2020-0032

Koopman ADM, Rauh SP, van 't Riet E, Groeneveld L, van der Heijden AA, Elders PJ, Dekker JM, Nijpels G, Beulens JW, Rutters F. The Association between Social Jetlag, the Metabolic Syndrome, and Type 2 Diabetes Mellitus in the General Population: The New Hoorn Study. J Biol Rhythms. 2017 Aug;32(4):359-368. doi: 10.1177/0748730417713572. Epub 2017 Jun 20. PMID: 28631524; PMCID: PMC5564947.

This week Courtney and Jon partake in a blind taste test to see if Jon can taste the difference between traditional root beer and some of the soda alternatives out on the market!  They also dive deep into the functional benefits of some of these soda alternatives and how to start to implement them into your life!