The Shakti School

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holistic health

Ep. 151 The Tongue: An Unknown Key to Health

Spirit Sessions Podcast Guest for website (1)

This special episode is the first part of a presentation by Dr. Kirsten Mackey in the Spirit Sessions Membership. Tune in to learn about connections between your tongue, nervous system and your health issues from an Osteopathic perspective. Join the Spirit Sessions Membership today for the full video lecture!

In this episode you’ll hear: 

~ Common health complaints linked to dysfunction of the tongue

~ The tongue and your brain- what is a homunculus?

~ The potential impact of braces/orthodontia on the mouth, face and nervous system

~ What is a frenulum? How and why it can cause issues

~ Where should your tongue be?

~ How to retrain the tongue using simple exercises

~ How tongue and facial structure impact our most vital nutrient- oxygen

~ How breathing impacts posture issues and chronic jaw, neck and back tension

~ Mouth breathing and why you want to address it

~ Become a member of Spirit Sessions Membership today to watch the full video lecture with slides AND get access to the full compendium of practices, meditations, lectures and workouts

~ Join Katie and The Shakti School for the Embodied Ayurveda + Mystical Mind live in-person and virtual retreat May 6th and 7th. Live spaces are filling up fast, so register now to get in! Payment plan options available.

~ To connect with Dr. Mackey, visit  drkirstenmackey.com for more information on her practice, upcoming events and about becoming a patient.

~ Reference article for this talk by Dr Michelle Veneziano: "Your Swallow, Smile and Sleep are More Related Than You Think." https://www.michellevenezianodo.net/accessing-flow/2020/1/20/your-swallow-smile-and-sleep-are-more-related-than-you-think

 

This episode is brought to you by PAAVANI Ayurveda. Use discount code SHAKTI15 at checkout for 15% off a one time purchase on paavaniayurveda.com

Female founded PAAVANI Ayurveda is an artisan line of small-batch, pure, organic health & skincare products formulated in Northern California. 

Handcrafted with the wisdom of Ayurveda, these gals seek to raise conscious awareness of the whole by practicing the philosophy of ahimsa or nonviolence in making their products. This means that their offerings are certified cruelty free and vegan and that PAAVANI carefully selects herbal ingredients that are sustainable, ensuring that plant medicine is abundant for future generations. 

In addition to mindful formulations, PAAVANI Ayurveda packages their products in glass to maintain the integrity of their herbal ingredients. Additionally, their labels are printed on recycled paper stock, using water-based inks that generate little to no paper waste & no harmful volatile organic compounds (VOCs). 

With every purchase made with PAAVANI Ayurveda, you are supporting a female founded, small business that strives to maintain the health of not only your skin, but also our earth. 

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Learn more:

Ayurveda Certification

The Shakti School Subscription

HELP US SPREAD OUR POD WINGS

This show is a passion project that I produce for the love of sharing. If you enjoy this show and want a free and easy way to help it grow, the most effective way you can help is to:

  1. Subscribe to the show by clicking “subscribe” in iTunes
  2. Write us a review in iTunes
  3. Share this show with one friend right now!

It’s seems simple, but you’d be AMAZED to know how much it helps my little love project reach more people. iTunes’ algorithm uses ratings and reviews to know who to show our show to in their app.

Here’s the link to leave us reviews in iTunes.

From my heart to your screen,

Katie

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Ep. 106 Connecting With Ancient Wisdom In Modern Times (a podcast from Ayurvedic Healing & Beyond)

Ep. 106 Banner

This week we’re releasing an interview featuring Katie from the Ayurvedic Healing & Beyond podcast with Dr. Vignesh Devraj. Dr. Devraj is a 4th generation Ayurvedic healer and Chief Physician of Sitaram Beach Retreat in Kerala, India.

In this episode you’ll hear:

~ The disconnection from Spirituality among westerners and the ongoing existential crisis

~ Understanding the multidimensional nature of human existence and reinterpreting physical illness

~ The importance and struggle towards preserving ancient wisdom

~ The timelessness and adaptive quality of Ayurvedic wisdom

~ Placing the Ayurvedic texts in modern situations

~ The balance of Siva and Shakti - inner Divine Masculine and Divine Feminine.

~ The interconnectedness between our inner worlds and outer worlds.

~ Find Dr. Devraj online at: https://vigneshdevraj.com/

~ Find Sitaram Beach Retreat in Kerala online at http://www.sitaramretreat.com/

Or Subscribe on iTunes

Sponsored: This episode is brought to you by PAAVANI Ayurveda. PAAVANI Ayurveda is a female owned and family run health & skincare company based in Northern California. Use promocode GHEESPOT at checkout for 15% off your order.

Learn more:

Ayurveda Certification

Free Women's Wisdom & Ayurveda Mini-Course

The Shakti School Subscription

HELP US SPREAD OUR POD WINGS

This show is a passion project that I produce for the love of sharing. If you enjoy this show and want a free and easy way to help it grow, the most effective way you can help is to:

  1. Subscribe to the show by clicking “subscribe” in iTunes
  2. Write us a review in iTunes
  3. Share this show with one friend right now!

It’s seems simple, but you’d be AMAZED to know how much it helps my little love project reach more people. iTunes’ algorithm uses ratings and reviews to know who to show our show to in their app.

Here’s the link to leave us reviews in iTunes.

From my heart to your screen,

Katie

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Exercise Like an Ayurveda Queen

Exercise Blog

How to Maintain a Movement Practice within the Changing Cycles of Life

When it comes to exercise and Ayurveda, we tend to immediately think of yoga as the primary form of exercise. And yes, while yoga is an incredible tool and practice to incorporate into your life, it’s not always the medicine we need in the moment. That’s right, I said it: yoga isn’t always the cure! Ayurveda teaches us to flow with the natural rhythms of life. Just as we adjust our food to match the flow of our life we also need to adjust our movement with the ebbs and flow of life.

What does that mean? 

This means learning how to take care of yourself throughout all of the changes that happen within your own community, family, and environment. Whether you're experiencing seasonal, hormonal, career shifts, or any other significant change, most all changes can become a determining factor in how to best fine tune your exercise. This will help to create more balance and harmony within your body and will greatly contribute to your overall emotional well being. Through careful awareness and simple changes you will be able to best tackle whatever is happening in your life.

Important factors to consider when scheduling your workout

Dosha

Perhaps one of the most obvious factors to consider is your dominant dosha. (If you are unsure of what your dosha is, you can begin by taking this quiz). Within the context of dosha, it’s always best to consider which dosha you are primarily dominant in at the current state in time.

Vata

Given Vata’s natural tendency to be on the go, a little flighty, and often gravitating towards more movement it may be best to slow down and add in more grounding movement practices into your weekly routine.  Things like tai chi, restorative yoga, meditation, massage, and walks in nature can all be really good to help harness & focus that Vata energy. For strength building focus on slow, intentional, and fluid resistance training.

Pitta

Pitta loves a challenge and can easily fall into a hard and heavy approach to working out. Pitta’s need to express their fiery energy, but too much can easily lead to imbalance and major adrenal fatigue. Make your workouts more moderate (don’t always go to your max), keep your intense workouts balanced with just as many restorative exercises, exercise in nature, and avoid exercising in the midday sun.

Kapha

Kapha is the least likely to get out of balance with excess exercise. If Kapha energy is strong, a swift jog could be the perfect cure. Full body exercises like cycling, rock climbing, running, and swimming can all help to balance Kapha dosha.

*All doshas tend to benefit from exercising during the Kapha time of day (6-10am/pm)

 

Hormonal cycle

Whether you are still in your reproductive years or menopausal years, your hormonal cycle is extremely important to consider when it comes to exercise.

Luteal/Menstrual 

Leading up to your period it’s important to begin to decrease your high intensity workouts. As your body begins to prepare for a bleed week, it needs to take extra care in saving more energy for the event that’s to come. Try to focus on slower movements like restorative yoga, walking, and low-level weight training. I would recommend very little activity at all on the first day you bleed. Gradually as your energy increases you can begin to increase your activity and intensity levels. However, continue to take care in not overdoing it during this time.

Follicular/Ovulation

This is the time in our cycle when we generally feel the best and have the most energy. It’s a perfect time to focus on building more muscle because your body is more equipped for it. Add in your HIIT training, heavier lift days, hot yoga, or sweaty dance classes during this phase of the month.

Peri/Post Menopausal Years

This can be a really challenging time for many women. But, with the proper information and right support it doesn’t always have to be so difficult. As your hormones begin to change, building muscle and burning fat will not be as easy as it once was in your 20’s and 30’s. That’s why it is extremely important to focus on movement practices that will help you maintain and build muscle. Focus less on heavy cardio and more on resistance training. Walking, jogging, and hiking are all still acceptable options, but practices like yoga and weight training are going to be the most beneficial.

 

Time

When you are planning your workouts within a busy schedule try to pay attention to what would best support your week. If you have a lot of errands and running around to do, a HIIT class might not actually benefit you. Think of ways to arrange your schedule to support the movement practices you know you want/need while also maintaining balance within a busy life.

 

Stress (travel, sleep, big life events) 

Stress plays a HUGE role in our health. If we are overworked, underslept, or emotionally exhausted we are not going to get the same benefits or make gains  from our workouts as we would when we are free from life’s stressors. If you are navigating through a lot of extra stress it’s extremely important to focus on practices that will help to ground and support you. Things like meditation, prayer, journaling, walking in nature, and spending time with loved ones are all helpful during times of stress. Be really honest with yourself about what you need. You might need a run or you may need to skip the workout and schedule a massage (on a budget? Self massage or partner massage works just fine).

Movement is so important for longevity of the body and is just as important for the longevity of the mind. Not only does it help to keep our physical form in shape, but exercise can really help to strengthen our emotional body. We need fluidity, stretching, and building to help maintain a more balanced and harmonious state of being. There is a huge growing body of research about the positive impact of exercise to the brain/body connection. It’s been proven that as little as 20 minutes of aerobic activity can lift people out of states of anxiety and other mood disorders. Movement practices/exercise causes an increase in circulation to the brain which could be a major contributing factor in turning your day completely around!

With a few small tweaks from the helpful wisdom of Ayurveda we can begin to fine tune our exercises to best support us during the unique changes and challenges that life will inevitably bring.

To dive deep into the teachings of Ayurveda, become a wellness coach, or deepen your own path to healing (or all of the above), consider joining our 2022 class of Ayurveda School. Learn more here.

Resources: 

https://link.springer.com/article/10.2165/00007256-199009060-00001

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The Brain, Gut, and Heart

The Brain, Gut, and Heart

Our Gateways into Resetting for the New Year

Every year around all parts of the globe there are celebrations of a new year. In America, it falls on the first of January with the common expectation to set some sort of a resolution for the new calendar year ahead. As I’ve mentioned in my monthly Shakti Letter every January, I don’t really love the idea of New Year’s resolutions. Instead of setting resolutions, I like to think about setting goals that will support any idea of a resolution. For example, if you don’t want to binge eat ice cream every night, rather than restricting ice cream all together, why not integrate a mindfulness practice to cultivate more presence with your behavioral patterns?

Do you know what you are?
You are a manuscript oƒ a divine letter.
You are a mirror reflecting a noble face.
This universe is not outside of you.
Look inside yourself;
everything that you want,
you are already that.
Rumi

You are your biggest resource when it comes to getting more of what you want. The key is being connected to your higher self, the part of you that intuitively knows what is best for you and your success. One of the best ways to reconnect to your higher self, is to do a full body reset. The reset is intended to stoke your internal fire (your metabolic processes) and the fire of your soul. These tips and practices will activate your spirit while also allowing the body to find more space for restfulness, ease, and clarity. This kind of reset can be done at any time of the year (and multiple times throughout the year).

Reset Your Gut 

This will look differently for each person, but a very simple way to reset the gut and break bad habits around food, is to commit to eating real and whole foods. Ditch the sugar all together and focus on foods that are as closest to their natural form as possible. Cook your own food and eat in a way that works for you. Try for Ayurveda-focused eating: eat with the season, eat for what’s going on in your life, and eat for your body type (not your best friend’s body type, your sister’s or your husbands).

In general, aim to boost Agni (digestive fire). Add digestive spices to all your dishes (fennel, coriander, cumin, and ginger). Eat light. Eating light does not mean fasting. It’s fully possible to eat grounding and nourishing foods while also eating light. Give your digestion a break. Create longer gaps between meals. Consider eating your largest meal earlier in the day and go lighter in the evening (simple soup or broth).

Carrot and Soup

Take Triphala (use code KATIES15 for 15% off). Triphala is the sacred trio in Ayurveda composed of the dried fruits amalaki, bibhitaki, and haritaki, and can be super helpful in getting your digestion in check and the whole body operating more functionally.

Move your body in the morning. Dry brushing, stretching, and oil massage will help to get the lymph circulating and the internal organs stimulated which will help with digestion and energy production.

Reset Your Brain

One of my favorite teachers, Tara Brach, said,

 “In moments of presence is when we reconnect with goodness” 

Goodness is a positive brain state. It’s when we can be in a flow state, when we are productive, and most energetically alive. How can you best find your connection to goodness? You may already know what activities bring you into your own innate goodness (and if you do, do more of those). But, for most people, these are some practices that are bound to help.

Reset Your Brain

Explore meditation. Even just five minutes a day can drastically improve the quality of your day. In life we are in a continuous flow of remembering and forgetting (our higher self). When we take time to slow down we often come back to remembering.

Immerse yourself in nature. Take a long walk, go to a park, or find a mountain and get to the top!

Try a week-long digital detox. This is such a great way to get more centered in your True Self. Unfortunately, as a society we’ve become far too addicted to devices and distraction. It’s essential that you find your own healthy limit with how much energy you invest in mindless scrolling. Exercise for you. Again, stick to what works for you. What makes you feel the most alive and full of energy afterwards when it comes to movement practices? Maybe it’s daily stretching, taking a walk, or maybe you have a lot of Kapha energy and need a morning run. Whatever it is, do some sort of movement that elevates your energy.

Reset Your Heart

Matters of the heart can be difficult to heal. And more often than not it takes a lot of time. By resetting the gut and the brain first, you will have better luck when it comes to healing the heart. If you are experiencing any trauma related emotions, it is best to work with a professional in somatic experience who can help you navigate that space.

Manage your stress levels. This is something you can start doing now. Stress plays a huge role in emotional well being (which also leads to a lot of physiological effects as well). When we are stressed, we are disconnected. Become more familiar with the ways you disconnect so that you can best prepare yourself for when it comes up.

Take time for prayer. Praying doesn’t have to be a religious act. Prayer can be mantra reciting, it can be through repetition of a positive affirmation, or it can look totally different.

Keep a journal and write in it. Getting your thoughts on paper will help you to sort through your emotional hang ups or will simply help to process the day. It is in journaling when I gain some of my best inspiration.

Manage your time + make the time to unwind and relax. In our go, go, go society there can often be pressure associated with non-stop doing. Push against this societal norm and make space for doing nothing. It is in that space where you will be able to find stillness, your body can decompress, and your heart will have the time to heal and make peace. Check out this Inner Bliss Meditation to start finding ease and more aliveness in the heart.

Reset Your Heart

And, Sleep! 

High quality sleep is vital for optimal brain function, heart health, mood, hormones, and the list can go on and on. It’s crucial for resetting your whole nervous system into a state of balance and resiliency. And it’s not just about the amount of sleeping hours you get in a night, but the quality of your sleep too. The largest sleep study ever conducted (on 1.1 million people) showed that it’s quality, not quantity, that matters most. (1) And, at least half of all Americans say they suffer from insomnia, and nearly 9 million are using prescription sleep medication. (2)

To jumpstart your sleep, start by limiting the use of blue light at night. These are my favorite Blue Light Blockers. Turn off the screens three hours before bedtime.

Up your healthy fats. Make sure you are getting enough healthy sources of fat throughout the day: avocado, olive oil, ghee, and fish oils are all great sources.

Ditch the caffeine and alcohol + add in the magnesium. I know this can be hard, but higher amounts of coffee and alcohol really disrupt the quality of sleep. Try it out for a month and see how you feel. Replace your evening nightcap with a warm Ojas Nightly Tonic from Lifespa.

Finding ways to reset your system will be super helpful year round (sometimes even mini resets throughout each day). We are learning to lean into these times of uncertainty and uncertainty can be a really difficult realm to navigate. The key is to be present. When we are present in each moment it’s easier to make decisions in our day to day life. As human beings it is our habit and condition to want life to be different when life isn’t easy. The truth is life will always be uncertain, so it’s all about how you set yourself up for success and respond to it.

By finding ways to focus and connect to presence, love, and your inner spirit you will be guided with much more awareness and acceptance of what’s to come.

 

Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3010336/

https://aasm.org/cdc-analysis-finds-low-rate-of-prescription...

https://www.cdc.gov/nchs/data/databriefs/db127.pdf

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Ep. 89 Holding Dark and Light with Dr. Scott Blossom

Join Katie and Scott where they will go deep and wide into how we can hold both our anger/fear/grief as well as great love and transformation at this time. Dr. Blossom is a Traditional Chinese Medical practitioner, Shadow Yoga teacher & Ayurvedic Consultant. He has been studying yoga since 1990 and teaching since 1997. His primary teachers are Zhander Remete, founder of Shadow Yoga and Dr. Robert Svoboda, Ayurvedic physician and scholar.

In this episode you’ll hear:

~Working with grief, fear and anger in these trying times

~Bowing to Corona Devi

~The virus as a goddess with healing potential

~The Devi Mahatmya prayer

~The importance of Bhakti - love and devotion to something bigger than self

~There’s no more going back to normal—and why that’s a blessing

~The time of trauma release

~How the patriarchal + colonial mindset has influenced modes of yoga and our bodies

~The Buddha is the sangha - how our healing will come from the community

~Poets, seers and the healing role of the senses

~Katie’s favorite gospel guru: Tasha Cobbs Leonard - listen to You Know My Name

~Find Scott Online: https://www.doctorblossom.com/

"Our anxiety comes from the desire to have things be different. There's going to be the day after the election. And the day after that. We need to be present to what is regardless of the outcome you want. My ancestors had to prepare themselves over and over again for moving toward a freedom that was nowhere in sight. We prepare for life as it unfolds, not our ideal image of it. That is literally the only path forward." — Rev. angel Kyodo williams

Or Subscribe on iTunes

Learn more:

Book a call with Amaury about Ayurveda School

Shakti Ayurveda School

Free Divine Feminine Ayurveda Mini-Course

LOVEFIT: The Shakti School Subscription

HELP US SPREAD OUR POD WINGS

This show is a passion project that I produce for the love of sharing. If you enjoy this show and want a free and easy way to help it grow, the most effective way you can help is to:

  1. Subscribe to the show by clicking “subscribe” in iTunes
  2. Write us a review in iTunes
  3. Share this show with one friend right now!

It’s seems simple, but you’d be AMAZED to know how much it helps my little love project reach more people. iTunes’ algorithm uses ratings and reviews to know who to show our show to in their app.

Here’s the link to leave us reviews in iTunes.

From my heart to your screen,

Katie

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The Physical Body, Social Media & Your Brain

Social Media & Your Brain

It’s understood in the Yoga Tradition, and has even been scientifically proven, that simply moving and stretching the body with breath awareness as an anchor can begin to shift the habitual patterns of our brain. Therefore, the state of our brain can be directly related to so much of what is ailing our physical body. But a new variable in this equation is the link between social media and how it’s forming habitual patterns that we may or may not be in control of.

How we perceive the world and what makes up our daily mental chatter has a direct relationship to the physical condition of the body.

If your mental space is caught up in a spiral of negative thoughts, this in turn will likely lead you to feel depressed, agitated, anxious, or dull. How you digest your thoughts can also have a tremendous effect on how you digest your food. How many times have you scrolled through your phone, email, instagram, or any other form of social media and felt really good and energized afterwards? Do you find yourself reaching for a device when you’re not feeling your best? Unfortunately, social media platforms, which were originally created in an effort to connect us, are now seeking to keep us addicted and caught in a dangerous loop of distraction and dissatisfaction. Which in turn leads us towards more and more disconnect with ourselves, with those around us, and the environment in which we live.

One of the core teachings behind the Tantrik Yoga Tradition is that our Prana (energy) follows our focus and what we choose to focus our attention on will also direct our energy. 

When our energy goes into mental processing in a push towards personal perfection, more possessions, or fame, it becomes a never-ending process that can lead to a deep sense that we can never be fulfilled, that life is never enough, and a deep insecurity and fear begin to set it. According to the wisdom of Ayurveda and Tantra, it happens because we are confused (or experiencing avidya – mis-knowing) and we have forgotten that the continual processing towards perfection, a quest to avoid pain, disappointment and gain things that feel good, leads us to the false belief that we are not good enough already.

It is in this confusion that we forget that, deep within, lies a bottomless well of support and freedom, and it is this light that will bridge the gap of freedom from the duality of good and bad, as well as a gateway into peace. Therefore, it is essential that we take recognition of this interplay happening within our internet communities. It is time to take charge in order to intentionally use such platforms for a source of good and constructive education (like they were initially intended to be). This will limit the power that it has over our physical and mental wellbeing.

How To Take Back Control

 

Work with the Brain

What are the negative beliefs about yourself that you tell yourself? The story you repeat to yourself?

How has it affected you? Your relationships? Your ability to be intimate? Your creativity? Gratification? Or, your ability to enjoy life? 

Whatever your answer may be, most likely these are FEAR-based beliefs. We create beliefs steeped in fear when we are trying to protect ourselves from failing or falling short. We start to believe that a negative belief is better than being steeped in uncertainty, or failing. Then, we look for anything that supports our belief, so the lean towards the negative gets amplified. (This is what happens with endless scrolling, or fill in the blank with your negative addiction).

We must learn how to step out of this prison of fears and turn them into a source for healing and growth. When we live from love and awareness our whole world view becomes more focused. Neurologists have found this to be true. When studying the brain it was found that when we are feeling negative thoughts our learning centers shut down, which directly affects our body and our ability to respond to life.

First Step

Become aware of your thoughts.

This is the process of metacognition. Once we become mindful of our thoughts, we’ll have a better chance at not believing our thoughts. Your thoughts are a mental representation of reality. They are real and are happening, but they are NOT reality itself. You cannot always trust what you think as truth.

Whatever the tantrika focuses on, that will become the inclination of her mind. 

If you know the difference between your a) thoughts, and b) reality, you can change how you respond and be less reactive. Start by making time for a daily practice that cultivates more objectivity (observer/Shiva consciousness) to wake you up out of your thoughts and allow stillness.

Start simple. This practice does not have to be difficult. It's about setting consistent intentions and finding time for silence.

Close your eyes, place one hand on your belly, and the other on your heart, skin to skin.

Take a few deep breaths into your own belly, your own heart. Keep breathing equal parts inhale into exhale until you taste a tiny drop of silence. Continue this practice daily until gradually your taste of silence becomes longer and longer. You can also pause throughout the day and come back to this morning's intention.

Second Step

Make changes towards more of what you want

Environment

Where we live has a huge impact on our health and wellbeing. It’s important to feel supported by your environment and to love where you live. If you love where you are living you will be inspired and motivated to show up as the best version of yourself. Get clear on your living environment in order to fully thrive. And, if you feel like a change is necessary, make a practical timeline for change in order to gather the resources you need. If switching up your environment is somehow out of your control, really focus in on the other factors below.

Community

Love the ones you're with. Being surrounded by like-minded people and loved ones elevates our serotonin and dopamine which helps combat the symptoms associated with times of high stress or fight-or-flight. This is especially important for women. We are biologically hard-wired to tend and befriend. If you are feeling low, unable to concentrate, or stuck in a negative spiral, make sure that you are getting in adequate time for friendship. And, it doesn’t have to be about you! Helping others (tend) also has a huge impact when it comes to enhancing your mood and the health of your brain.

Social Media Engagement

This is a big topic and perhaps the largest factor when it comes to society’s declining mental stability. We have become so dependent on these little devices. We are letting devices run the show and it is imperative that we take back the reins of our mental health. Start by setting guidelines on how often you allow yourself to use social media. This includes instagram, facebook, youtube, email, podcasts, etc. Maybe even designate certain days throughout the week where you completely eliminate your usage. (Keep a lookout for our ongoing community digital detoxes, including the #ShaktiShutDown in a couple of weeks). Be selective about accounts you follow. Are they helping to lift you up? Look through who you follow and delete accounts/people who are not positive or do not bring you joy. Only you can determine your personal healthy boundaries. Make a plan, stay consistent, and perhaps have an accountability buddy to keep you on track. This is your brain we’re talking about! The iPhone now has a Screen Time function that allows you to put a limit on how long you spend on certain apps and when you use them. Set up your preference. There’s a version of this app in the Google Play store for Android users.

Check out this new documentary: The Social Dilemma (2020)

And these studies:

Exercise

Of course it’s important to do some form of exercise every day. This doesn’t have to be a HIIT class every day, but even a daily walk will help stimulate and regulate the mind in a positive way. Pay attention to what your body needs. Some days you will need to sweat and some days you will need to create space for rest. (Don’t forget that deep rest is just, if not more, important than being active). It’s also helpful to maintain low levels of exercise throughout the day. This can help to stabilize your mind and will allow for you to come back to that morning intention. If you work at a desk, set a timer on the hour for every hour you sit. Get up and do 10 air squats, 10 lunges, 10 windmills of your arms. Draw your shoulders back and open your chest. This will help to relieve stress and stagnation. You can also do this throughout the day even if you do not have a desk job.

Purpose

Are you living out your life’s purpose? Are you being lit up by what you do? That might be mothering your child, bagging groceries, or slinging that CEO life, but whatever it is you should be doing it with JOY and feeling inspired on a regular basis. Our working life makes up so much of our daily lives, so it’s important that we love what we are doing. And, of course every job (dream job or not) will have dull moments. That is normal and healthy. It’s important to face challenges for growth and renewal. Overall your job should give you a sense of accomplishment at the end of the day, week, or month. And, if it’s constantly causing you more stress. Change it up! I know it’s scary to make big changes, especially when they have financial consequences, but if you are truly unhappy with what you are doing, I promise you that by listening to your passions combined with your unique skills, success is sure to follow. And, if you are really struggling to find just what that purpose is, our flagship one-year Ayurveda training might be the container you need to open your eyes to your soul’s deepest longing 🙂

Food

Notice how this is last on the list? If you are reading this blog post chances are you already have a pretty good start when it comes to what you are feeding your body. And if not, we have plenty of good resources for you in The Shakti School Blog. But when it comes to brain health and dealing with stubborn negative thought patterns, often we cannot clean-eat our way out of it. Of course research shows us that high doses of vitamin D, upping our omega 3’s, and getting enough high quality oils can boost our brain health; but it is still essential to work through the other obstacles that are keeping you from your ultimate freedom. It’s always smart to eat whole foods that are nutrient dense, lightly cooked, and spiced according to the season and to your constitution. Eat in a calm atmosphere, give gratitude before meals, and eat until you are 75% full. To put it simply, when your life feels chaotic, simplify your plate.

Freedom Hands
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All About Coffee

COFFEE blog

How to Biohack Your Morning Cup of Coffee, Caffeine Alternatives That Actually Taste Good, & Why Cutting Out Caffeine Could Help Save Your Hormones

Did you say Coffee? Heck yes, of course I love coffee. I don’t know many people who don’t. Especially when it’s paired with your favorite creamy frothed nut milk, full fat coconut cream, or a little raw honey and a dash of cinnamon. Wait a second, isn’t this article supposed to help me get off the coffee craze?!  Well, kind of. The key is not to completely eliminate your favorite beverage all together. We want to help you find new (and perhaps tastier) ways to consume your favorite stimulant, but it’s possible that after reading this you might be excited to try other alternatives. The point is that you are choosing a morning beverage that is supportive and balancing to your individual health while also maintaining the rituals that you love.

Caffeine, like any strong stimulant, is highly addictive. This is why it can become increasingly difficult when it comes to limiting your consumption. Unfortunately, too much of a good thing is never really all that good. There is a famous quote in the Bhagavad Gita explaining, "that which seems like nectar at first, eventually will taste like poison.” The key is finding the appropriate balance and applying moderation to everything you choose to take into your body. Finding balance will differ from person to person and is best discovered after you have first eliminated the stimulant, allowed for a detox period, and then slowly added it back in. (This goes for most foods and allergens). Another way to determine whether or not you tolerate coffee is through genetic testing. It might sound extreme, but genetic testing can give you a lot of insight to what’s going on internally. However, I’ve found that the elimination method is super effective. It is only then that you can really figure out where your sweet spot is and whether or not you’re overdoing it with your caffeine intake.

Overloading your system with caffeine can lead to some unwanted negative side effects to your health. Caffeine, especially coffee, elevates your cortisol (your body’s main stress hormone) which can wreak havoc on your endocrine system (especially if you are a woman). And, when your hormones are out of whack this can then lead to a lot of other issues like: sleep disturbances, weight gain or a stall in weight loss, PMS, increased anxiety, increased blood pressure, and that unwanted jittery feeling.

Ugh, sounds like a lot right? 

The good news is there are SO many amazing coffee alternatives out there with tremendous benefits to your health. Once you get past your initial caffeine withdrawal you might even like your new replacement beverage even better than your usual beloved cup of coffee.

Our Favorite Coffee Alternatives

Rasa Original Herbal Coffee: Backed by Ayurveda and Traditional Chinese Medicine, Rasa herbal blends are packed with herbs and adaptogens to give you more wakeful energy without stressing out your nervous system. Also in Rasa’s line up:

LAKA Matcha Green Tea: Although green tea still has caffeine is has significantly less and it also includes L-Theanine which helps to calm the nervous system

Paavani Hydrating Blend: Another ayurvedic herbal alternative. They have also a nice Rooibos Tea

Four Sigmatic Reishi Cocoa Blend & Foursigmatic Matcha Green Tea

  • For 10% OFF Four Sigmatic with promo code SHAKTIFOUR

If You're Still Going to Drink Coffee...

Don’t worry, there is an upside to all of this. The good news is that it is true there are some benefits to drinking small amounts of coffee. Coffee contains chlorogenic acid which is the main component contributing to it being a good source for antioxidants. Additionally, studies continuously show that drinking coffee increases your lifespan, aids in liver detoxification, increases insulin sensitivity and improves beta cell function, and not to mention it leaves you with a little boost.

If you have determined that you can tolerate coffee (through elimination and reintroduction or by testing your genetics), you still want to be extra careful when it comes to which coffee you choose and how you prepare it. If you’re not ready to kick coffee to the curb, here are some helpful tips:

  • Always Buy Organic: Non-organic coffee is one of the most heavily sprayed crops. Those narly chemicals & pesticides go straight into your morning brew and have an affinity for female reproductive organs.
  • Always Buy Mold-Free: Unfortunately, coffee is one the #1 food item in the grocery store that is highly susceptible to mold. Make sure to do your research on your favorite roasts to ensure that you’re drinking the cleanest coffee possible. Many coffee companies are starting to advertise for mold testing.
  • Choose darker roasts: darker blends actually have the least amount of caffeine
  • Don’t Filter Out the Healthy Oils: Using a metal filter, a french press, or any other brewing method where you’re not losing the oils to a paper strainer (those oils are the source of antioxidants
  • Use Spring Water
  • Properly Store Your Coffee: Coffee beans are best stored in an opaque, airtight container, not in the freezer or stored in glass on your kitchen counter. Coffee is highly absorbent so it’s best to keep it away from moisture, sunlight, oxygen, or other odors that could diminish the benefits of your coffee.
  • Consider Adding Fat: Blending your coffee with fat such as grass-fed butter or coconut oil may help to avoid a blood pressure spike which could also cause  an increase in cortisol.

Our Favorite Coffee Products

Herbal Cacoa Latte
(can also be made with coffee 😉

-1 cup of hot rasa coffee (or your favorite mold-free coffee)  

-1 tablespoons organic cacao powder

-1 tablespoon coconut butter 

-1 tablespoon cashew butter

-1 teaspoon Ceylon cinnamon 

-1 scoop of collagen (optional)

-¼ cup of warm nut milk (optional) 

-A tiny dash of cardamom

Place all ingredients in a high powered blender, blend on high for 15 seconds, pour into your favorite mug and enjoy!

Herbal Cacoa Latte

References

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What are EMFs?

What are EMFs

How to Limit Your Exposure to EMFs and Avoid The Potential Health Risks

During the Coronavirus epidemic we've probably all spent more time on our phones and computers than we would care to admit. And while these devices help to keep us connected and informed through such a troubling and uncertain time, we've mostly likely increased our exposure to EMFs.

An Electromagnetic Field (EMF) is a continuous field produced by electrically charged objects such as your cellphones and Wi-Fi. EMF travels in a wave-like pattern at the speed of light and this propagation is called electromagnetic radiation. Some electromagnetic fields are produced naturally, like the low intensity EMF emitted by our body. However, tech-made EMF — those transmitted by cellphones and Wi-Fi — are unnatural and can cause health risks. (getlambs)

Another definition according to the National Institute of Environmental Health Sciences, EMFs are “invisible areas of energy, often referred to as radiation, that are associated with the use of electrical power.”

Harmful EMFs are not only produced by our cell phones and laptops, but are also from other devices like baby monitors, all bluetooth devices, cordless phones, smart thermostats, and Wi-Fi routers. So, what are the potential hidden dangers of these devices? Unfortunately, EMFs can cause potential health risks such as:

  • Cancer
  • Tumors
  • Oxidative stress
  • Reproductive harm
  • Cardiovascular disease
  • Cognitive and memory effect
  • Behavioral problems in children
  • Increased risks during pregnancy
  • Effects on testosterone
  • Cell growth and proliferation
Technology EMFs

Along with these risk factors, if exposed to too many EMFs, you can start to feel down right cranky. EMFs have also been known to have an effect on your circadian rhythm, your mood, your energy levels, and even your metabolism.

This may sound like a lot of bad news. Especially since it’s really difficult to control the placement of cell towers or how often we might need to use said devices for work or connection. But, fortunately there are some things we can do to limit our exposure to EMFs even if we have to be on the computer all day long…

    • Create guidelines to discipline yourself around how much time you spend on the phone/computer. Try to minimize unproductive insta-cruising.
    • Put your phone in airplane mode when you know you aren't going to be using it
    • Make sure your bluetooth is off when you’re not using it (iPhones now default to having it on)
    • Avoid using smart appliances
    • Try not to carry your phone directly on your body
    • Use the speakerphone instead of putting the phone to your ear
    • Do not sit your laptop on your lap!! (Especially not near your reproductive organs)
    • Avoid using your computer or phone when they're plugged into the wall as much as possible
    • Ditch the microwave!
    • Unplug your wi-fi routers at night or whenever you’re not using them
    • Increase your Vitamin D exposure (sunlight helps to mitigate the damage effects)
    • Use EMF blocking apparel (see links below for our favorites)
Lush forest

Increasing your exposure to sunshine and walking in the forest can have tremendous benefits when it comes to mitigating the harmful effects of EMFs.

References and Resources

Health Implications of Electromagnetic Fields, Mechanisms of Action, and Research Needs

Ben Greenfield Fitness Podcast: “5G Dangers & The Shocking Truth About You Getting "EMF'D"

Dr. Joseph Mercola’s Books:EMF*D: 5G, Wi-Fi & Cell Phones: Hidden Harms and How to Protect Yourself

EMF Blocking Apparel: One of our favorite EMF blocking apparel companies is LAMBS. They are doing some pretty amazing things when it comes to blocking the parts of your body you want to protect the most: your reproductive organs. They carry men's underwear, a T-Shirt (can be universal), and a beanie for protecting your brain! Their women’s line is launching soon and we are so excited to have partnered with them. For 20% off your first order just use the code SHAKTIXLAMBS. We love using their products especially for traveling on a plane when EMF exposure is at its highest.

Blue Blocking Glasses

BluShield EMF Blockers

SomaVedic Home & Travel EMF Harmonizers - Use discount code SHAKTI as checkout for 10% off

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