Ashwagandha offers several health benefits based on both traditional use and modern scientific research, including a role as an adaptogen to help with stress. This podcast covers the basics of what you need to know about this ancient medicinal herb.

Ashwagandha, an ancient medicinal herb from Ayurvedic tradition, offers several health benefits based on both traditional use and modern scientific research:

• Stress Reduction: Ashwagandha is well-known for its adaptogenic properties, which help the body manage stress. Studies have shown it can significantly lower cortisol levels, reducing stress and anxiety.
• Improved Sleep: Its calming effects and influence on GABA systems might contribute to better sleep quality. Some research indicates ashwagandha can help with insomnia by promoting relaxation.
• Cognitive Function: There's evidence suggesting ashwagandha may enhance memory, cognitive function, and attention span due to its neuroprotective effects.
• Physical Performance: It's been linked to increased muscle strength, endurance, and recovery after exercise. This is likely due to its anti-inflammatory effects and ability to reduce exercise-induced stress.
• Hormonal Balance: In men, it might increase testosterone levels and improve fertility. In women, it can help balance hormones, potentially aiding in conditions like PCOS.
• Immune System Support: Ashwagandha has immunomodulatory effects, meaning it can help regulate the immune system, potentially beneficial for autoimmune conditions.
• Anti-inflammatory and Antioxidant: It contains compounds that fight inflammation and oxidative stress, which might benefit chronic diseases associated with inflammation.
• Mental Health: Preliminary studies suggest it might have potential in managing depression, possibly by influencing neurotransmitter activity in the brain.

While ashwagandha has many touted benefits, it's important to use it under guidance, especially considering potential interactions with medications or existing health conditions. Always consult with a healthcare provider before starting any new supplement regimen.

• The Adaptogens Episode
• The Glutathione Episode

• NOW Foods Website (use REGAN at checkout for a 20% discount through the end of 2024)      *Offer valid through 11:59 PM Central Standard Time 12/31/24. Offer valid only on nowfoods.com. Prices are as shown. Some exclusions apply. Must use coupon code REGAN in the Promotion Code field at checkout. While supplies last at nowfoods.com. This offer does not apply to applicable taxes or shipping and handling. Offer cannot be used on previous purchases. NOW Health Group, Inc. has the right to end any promotion at any time.

• Regan's "Fave Supplements" list on Amazon (affiliate links)

• NIH Dietary Supplement Fact Sheets Database

podcast, umillennial, Gen X, podcasts for women, women over 40, women over 50

Bitcoin has been around for many years, but its recent surge in pop culture conversation has many people wondering about Bitcoin basics. While today's episode should not be construed as financial advice, it is an excellent introduction to Bitcoin and why cryptocurrency is worth learning more about. 

• What is Bitcoin?
• When/How did Bitcoin come into existence?
• How does Bitcoin have value?
• Why would anyone want to convert their cash (aka "fiat currency" or "dollars") to crypto?
• Why is the dollar inflationary but Bitcoin is not?
• What's the easiest way to get started investing in Bitcoin?

podcast, umillennial, Gen X, podcasts for women, women over 40, women over 50, Bitcoin for dummies, Bitcoin basics

• This Unmillennial Life Podcast Facebook Group
• Regan’s Instagram

Perimenopause can be a confusing time as our bodies change and our nutrition needs change accordingly. This podcast episode features a discussion between two registered dietitians clearing up the confusion about how much protein women need to aim for during perimenopause.

Jenna Braddock, RDN, ACSM-CPT

• Website
•  
• Instagram
•  
• The Enneagram Episode

The 2 formulas Jenna mentioned for calculating potential targets for daily consumption of protein:

• 1.0 - 1.2 grams of protein per kilogram of body weight
•  
• 1.0 gram of protein per pound of body weight

:ratio protein dairy snacks (25 grams of protein per serving, the most in the dairy aisle!)

• Website (with product locator)
•  
• Instagram

podcast, umillennial, Gen X, podcasts for women, women over 40, women over 50, protein, perimenopause,

Previous Episodes with Dr. Chris Mohr:

• The Sleep Recovery Episode
• The Rucking Episode
• The Kids and Concussions Episode
• The Crossfit Episode

Self-Testing for Omega-3 Status:

• Omega3Test.com
• OmegaQuant.com

Regan's Recommendations for Omega-3 supplements with ~1000 mg (1 g) of combined EPA/DHA and "No Fish Burps":

• Life Extension Mega EPA/DHA
• Nordic Naturals Ultimate Omega, Lemon Flavor
• Pure Encapsulations O.N.E. Omega - Fish Oil Supplement 

Additional Omega-3 links:

• Javaid M, et al. (2024). Bleeding risk in patients receiving omega-3 polyunsaturated fatty acids: a systematic review and meta-analysis of randomized clinical trials. J Am Heart Assn. 13: e032390. 
• Omega-3s and Bleeding Risk (handout)
• Lee Y, Lee L, Zhang L and Zhou Q. (2024). Association between fatty acid intake and age-related macular degeneration: a meta-analysis. Front. Nutr. 11:1403987.

• $50 discount at Nutrisense with code REGAN50
• 10% discount at YourColorGuru with code REGAN

podcast, umillennial, Gen X, podcasts for women, women over 40, women over 50

• On-the-ground reporting in western North Carolina via @TheEllieTimes
• Hurricane Helene Recovery - Amazon Wish List

Guest: Shani Gailbreath

• Website: https://shanigailbreath.com/
• Instagram: https://www.instagram.com/shani.gailbreath
• Products Mentioned In Episode
  • Tatcha Vitamin C Serum
  • Caudalie Beauty Elixir Face Mist
  • Fresh Vitamin Nectar Antioxidant Glow Water
  • NARS Radiant Creamy Concealer
  • Nutrafol for Hair
  • Moroccanoil Dry Scalp Treatment

Regan's Current Fave Skincare and Haircare:

• The Ordinary Face Serum Set (Hyaluronic Acid, Niacinamide, Squalene Oil)
• Revolution Skincare Vitamin C Serum
• EltaMD UV Clear Face Sunscreen SPF 46 Oil Free Sunscreen with Zinc Oxide
• Juice Beauty Hydrating Lightweight Formula Oil-Free Moisturizer
• ORIBE Gold Lust Repair & Restore Shampoo
• ORIBE Gold Lust Repair & Restore Conditioner
• Oribe Dry Texturizing Spray
• Gillette Venus Dermaplaning Tool

• The Endocrine Disrupting Chemicals Episode
• The Cleaner Beauty at the Drugstore Episode

GET YOUR FREE GUIDE TO DRUGSTORE CLEANER BEAUTY BUYS

• $50 discount at Nutrisense with code REGAN50
• 10% discount at YourColorGuru with code REGAN

podcast, umillennial, Gen X, podcasts for women, women over 40, women over 50

While GLP-1 drugs like Ozempic and Mounjaro are popular for their effect on weight loss, some experts are concerned not enough is being done to help patients achieve the behavior change needed for long-term success. Today’s episode features an expert discussion on the neuroscience that creates lasting behavior change.

Previous Related Episodes:

• The Probiotics and Metabolism Episode
• The Ozempic Episode

Updated Easy Sourdough Instructions on This Baking Life

• $50 discount at Nutrisense with code REGAN50
• 10% discount at YourColorGuru with code REGAN

podcast, umillennial, Gen X, podcasts for women, women over 40, women over 50

Postbiotics are beneficial "inactive" organisms. In this episode, we discuss both what postbiotics are and how they support overall immunity.   

You've likely heard of pre- and probiotics, but the term "Postbiotics" may be less familiar. As a promising new tool to support immune health, postbiotics are unique. They aren't actually "live active" organisms. Instead, postbiotics are beneficial "inactive" organisms. In this episode, we discuss both what postbiotics are and how they uniquely support overall immunity.   

ImmuseHealth.com

Where to Find IMMUSE™ (LC-Plasma) Postbiotic (immusehealth.com)

Twitter (X): @Immusehealth

Instagram: @Immusehealth

Facebook: @Immusehealth

YouTube: Immuse Health YouTube

no. 118 - The Probiotics and Metabolism Episode

no. 46 - The Probiotics and Prebiotics Episode

no. 130 - The Gut-Skin Connection Episode

Kara and Nate on YouTube

DailyDrop

White Collar on Netflix

Google Lens

YourColorGuru.com - Coupon Code REGAN for 10% off

podcast, umillennial, Gen X, podcasts for women, women over 40, women over 50, nutrition, midlife wellness

Thanks for helping me plan for future episodes of This Unmillennial Life. This short survey won't take long! https://thisunmillenniallife.com/2024survey/ 

Blessing bags are care packages filled with essential items and small comforts that are distributed to individuals experiencing homelessness or facing difficult circumstances.

The contents of blessing bags can vary but often include items such as non-perishable food items, water bottles, hygiene products (like toothpaste, toothbrushes, soap, and hand sanitizer), socks, gloves, hats, tissues, sunscreen, lip balm, and other items that can help address immediate needs.

I was inspired to create my own Blessing Bags after learning about them from my friend Sally at Real Mom Nutrition. She's my guest on this episode of This Unmillennial Life.

• "How To Make Blessing Bags" by Sally at Real Mom Nutrition
• Sally's Spring/Summer meal plan: https://www.realmomnutrition.com/meal-plan-spring-summer/
• Sally's Fall/Winter meal plan: https://www.realmomnutrition.com/aldi-meal-plan-winter/
• The Feed-a-Friend program: https://www.realmomnutrition.com/students-help-fight-hunger-feed-a-friend/
• The Enneagram Episode
• Kara and Nate's YouTube Channel

YourColorGuru.com - Use Coupon Code REGAN for a 10% discount

podcast, umillennial, Gen X, podcasts for women, women over 40, women over 50, blessing bags

Did you know the order you eat foods could impact how effectively your body utilizes it? Is when you eat as important as what you eat? 

Nutrisense:

• Nutrisense Blog
• T0 get $50 off Nutrisense, use code REGAN50 (*affiliate)

Previous Episodes:

• The Ozempic Episode
• The Probiotics and Metabolism Episode

Odds and Ends Ending:

• Free CEUs for Registered Dietitians by Melissa Joy Dobbins of SoundBitesRD.com

• Your Color Guru – use code REGAN for 10% off

podcast, umillennial, Gen X, podcasts for women, women over 40, women over 50

Have you ever considered that the order in which you eat food could impact how effectively your body utilizes its nutrients? Welcome to the world of meal sequencing – an art and science that goes beyond just what you eat, to when you eat it or rather, in what order you eat it.

For the most part, yes. Meal sequencing is the strategic ordering of eating different food groups at different times within a meal to optimize digestion and establish more stable blood glucose levels.

Experts recommend starting the meal with protein or fat (plus fiber, if possible) in the form of a small appetizer or salad rich in non-starchy carbohydrates (i.e. non-starchy vegetables.) Starting in this specific order as a part of the meal sequence has been shown to increase GLP-1 production. Next, the main course typically consists of eating protein first, followed by carbohydrates, with most experts recommending whole grains, based on their fiber content. Opting for dessert at the end of a meal, rather than on its own, also may help avoid a higher blood sugar spike and better overall glucose response. 

Eating in this particular order may 

• Improve digestion
• Stabilize
• Blood sugar levels
• Provide sustained energy
• Weight loss or fat loss

(transcript generated through AI; may contain spelling errors)