Morning Elixir: Adaptogenic Hot Cacao

Most days, I wake up calm. These days, I might go straight to a yoga class or workout. Everything seems to flow. I might feel like putting on makeup while listening to a podcast. On these days, I whip up a matcha or chai tea on my way to work. These are the days I take on more of everything. I say yes to more. I push myself mentally and physically. I am more social and talkative.

Even though I am generally able to manage my emotions and stay in alignement, some days I still wake up with a feeling of unease. When something doesn’t feel quite right. This usually happens during trasitions - of which I’ve gone through many recently. It feels like fear, and so I limit things that heigten that fear state (i.e. caffeine, intense exercise, social commitments, news, and social media). These days, I lay in bed longer. I meditate or walk - but don’t immediately get in the car or on the bike. I listen to music instead of podcasts.

I move s l o w l y.

Because of the global climate and my concurrent fragile inner environment (as I nagivate aforementioned personal transitions), these mornings have been somewhat more common lately. I will return to my beloved matcha soon (and even to the occasional coffee someday!) - but right now, I’m opting for something much more soothing. So, here it is folks - my adaptogenic hot cacao. It’s calming yet energizing, feminine yet masculine, sweet yet savory. With only around 12mg caffine + calming herbs, it does not overstimulate my sympathetic nervous system or adrenals, but definitely gets me going in the morning. I usually drink this around 8am, and it keeps me full until around 10-11am when my body is ready for something solid.

Adaotogenic Hot Cacao

Makes about 16oz

• 1 T coconut butter

• 1 T cacao powder

• 1 t manuka honey

• 1 t gelatnized maca

• 1 pack Four Sigmatic Lion’s Mane (Includes Lion’s Mane for focus with Rhodiola for adrenal/mental health)

• 1 scoop collagen

• 14oz hot (near boiling) water

Put all ingredients in high-speed blender. Blend until frothy. Sip slowly & enjoy :)

Mental illnesses are the biggest cause of disabilities worldwide. In fact, depression alone ranks as one of the top five leading causes for disability. Antidepressants are now the most commonly prescribed class of medications in the U.S. with—according a recent report from the National Center for Health Statistics—nearly 13% of Americans are taking these drugs.

Despite reputable nonprofits like Mental Health America (MHA) and government research on this epidemic, rates of depression and antidepressant use continue to rise at astonishing levels. With more awareness and research, we’d expect to see the trend to reverse. So, what’s the deal? More stressful and sedentary lifestyles, more environmental toxins, or less stigmatization of mental illness? Well, while we aren’t here to put the blame on any one single cause, we do believe that prevention of any disease is key. And that includes diet—something that is often overlooked in the treatment of mental illnesses like depression.

The MHA publishes guidelines for a diet that supports mental health on their website:

“A healthy diet includes a full range of vegetables, fruits, legumes (lentils, chickpeas, beans), fish, whole grains (rice, quinoa, oats, breads, etc.), nuts, avocados and olive oil to support a healthy brain. Sweet and fatty foods should be special treats, not the staples of your diet.”

Without discrediting the extensive work this organization has done since it was founded over a century ago, I was surprised to find no specific opinion on any meat products besides fish. They do note the importance of omega-3 fatty acids, B-vitamins, and vitamin D for mental health and list beef, lamb, poultry, and eggs as good sources of some of these nutrients.

My two most severe bouts of depression were also times when I was eating a vegetarian diet. When I added meat back in (out of desperation), I felt better almost instantly. My sleep and mood improved within 24 hours. Since then, I’ve been intrigued by the role that pastured and grass-fed meats can play in a mood-supporting diet. Many agree that the complete amino acid profiles and b-vitamins found in animal products can be highly beneficial to mood. The high-quality protein alone serves as an important macronutrient that helps keep our blood sugar stable and our bodies nourished.

One of my personal heroes, Kelly Brogan, M.D., is a holistic psychiatrist who has dedicated her life to helping women get off antidepressants. She writes:

“In a study entitled Red Meat Consumption and Mood and Anxiety Disorders, they looked at a sample from a cohort of 1,046 women aged 20-93 and found that those who ate less than 3-4 servings of beef or lamb a week were TWICE as likely to be diagnosed with depression and/or anxiety.”

After years of clinical experience herself, Dr. Brogan now requires all of her female patients who want to get off antidepressants to eat pastured red meat (including beef, lamb, and pork) at least three to five times per week. She says she has had astounding results since using this in her practice. In fact, she has found that her patients’ conditions have only improved with the inclusion of red meat. Dr. Brogan also notes the importance of conscious consumerism and having a sacred relationship with one’s food. She has found that a paleo template (void of legumes, grains, and dairy) coupled with an awareness of food sourcing and integration reconnects patients to their sense of intuitive eating. From there, many begin to heal and crave the foods their bodies needs, which always includes some sources of grass-fed red meat.

A typical meal for me—local grass-fed lamb with a huge, flavorful salad

Professor Felice Jacka, Ph.D., who led the aforementioned study by Deakin University, notes that the diet of the ruminants one eats is key:

"We know that red meat in Australia is a healthy product as it contains high levels of nutrients, including the omega-3 fatty acids that are important to mental and physical health. This is because cattle and sheep in Australia are largely grass-fed. In many other countries, the cattle are kept in feedlots and fed grains, rather than grass. This results in a much less healthy meat with more saturated fat and fewer healthy fats."

As a former vegan/vegetarian, I understand that the idea of eating beef, lamb, and even pork for healing can be a huge paradigm shift. If eating bacon as a part of an intense healing protocol sounds crazy, I urge you to not discount until you’ve tried it.

I still recognize that we are absorbing the energy of ANY food we eat (plant or animal), so prioritizing the quality of meat is paramount for this approach to work. Personally, I’ve found that the inclusion of grass-fed and organic meats brings me a consistent groundedness and energy that was rare in my vegetarian days.

The current medical model is discounting the power of food in general, and especially certain unfairly demonized foods like red meat. If inclusion of grass-fed meat can help people reduce or avoid antidepressant use, it’s certainly worth consideration.

The information in this publication is not medical advice, and should not be treated as such. Please consult your doctor before making any diet, lifestyle, or medication changes.  

Source list:

Centers for Disease Control and Prevention: http://www.cdc.gov/

U.S. National Library of Medicine and the National Institutes of Health, PubMed: https://www.ncbi.nlm.nih.gov/pubmed

Psych Central: https://pychcentral.com

How Women Benefit From Strength Training

I avoided any sort of strength training for most of my life. I was intimidated by the equipment and seemingly complex moves. Plus, I didn’t want to get too “big.” However, now that I’m strength training regularly, I feel better than ever! Not only have I noticed my physical body responding well, I really enjoy it! These benefits extend far beyond the gym—I’ve found myself showing up with more confidence and effectiveness in other areas of my life.

4 Reasons to Add Strength Training to Your Movement Routine:

1. More results in less time: You can get a great workout in around 30 minutes, which makes it easy to fit into a morning routine before work. Also, I personally feel less depleted after a resistance training session than a long run and my body actually responds better than when I’m doing tons of cardio.

2. Prevents burnout: In the past, I’ve tried running more miles when I want to get in better shape or change my body composition and ended up feeling physically depleted and mentally discouraged. However, when I commit to 30 minutes a day of strength training most mornings, I wake up excited to get to the gym, and the results keep me motivated.

3. Alleviates anxiety/depression: Cardio often takes all the credit here, but strength training generates similar mood-boosting endorphins. Also, overcoming challenges and seeing progress regularly improves mental resiliency. If you crave the rush from cardio, add some into your strength training routine (see below).

4. Improves body image: Actual body composition aside, I feel stronger & sexier when I’m strength training regularly (and not just while I’m at the gym!).

This month, I’m cutting way back on cardio and focusing on resistance training. Why? Long runs or bike rides can over-stress the body and adrenals – which can actually prevent weight loss. High cortisol and overtraining can result in the body holding on to extra fat. More importantly, I’ve been feeling anxious lately and, to me, this is a sign that my body is already in a state of stress. So I’ve committed to less cardio & caffeine until my nervous system settles down.

For most of us, exercise isn’t simply about vanity. For one, it’s energizing and fun. Also, when lean and strong, we often feel more confident and effective in other areas of our lives. Strength training has been a game-change for me, and I encourage all women to incorporate some of it into their lifestyles.

If you’re not sure where to start, try learning these moves (they’re easy to find on YouTube):

• Squats

• Deadlifts

• Pushups

• Bent-over Row

Supplemental cardio (up to 3 days per week, 20-30 minutes of HIIT) . Examples:

• Alternate walking with run/sprints

• Hill repeats

• Alternating burpees, squat jumps, v-ups, & sprints

The benefits of increasing your heart rate regularly include improving overall cardiovascular health as well as insulin resistance. It can also help achieve body composition goals (when added to strength training). For both weight loss & overall wellbeing, strategic cardio is important. But long runs or bike rides can over-stress your body and tax your adrenals – which will actually prevent weight loss. So by prioritizing strength training, you might find yourself feeling & looking better than when you’re just logging miles and miles of cardio.