lucientasovac

I’m pleased to share this interview I did with Stephanie Meister of Stedtnitz Coaching, where I share experiences around my work and discuss holistic health.

I hope you find it useful!

Episode 20 of Changemakers is up! ✨
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Our Career Coach, Stephanie, shares a beautiful and eye-opening conversation with lucientasovac, a Holistic Fitness Coach based in Zürich 💫
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To watch, go to: bit.ly/ep20lucien ✨
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The two dive into so many juicy topics, including —>
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*How seemingly small practices can create big changes
*How short a workout session can be to still be effective
*How to give our minds a chance to “do nothing”, and why this is so powerful
✨And so much more
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It’s beautiful to witness how lit up Lucien is by his work and how he’s positively influencing all those who work with him. What an inspiration! 🌞
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Enjoy the episode and thank you, Lucien, for being on the show! ✨🐬
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Muay Thai is a great way to get fit while improving balance, coordination, explosive power and your confidence!

I was very privileged to work with from Soul Shine and this beautiful group of people, leading them through some guided practices and forest bathing.

Today is International Forest Bathing Day.

Spending mindful time in the forest, using all your senses and with an attitude of curious exploration has many beneficial effects.

Slowing down in the forest improves stress, blood pressure, heart rate, sleep quality, mood and your immune function.

You will also develop a connection to nature and appreciate your place within it, as a part of the environment and not separate to, or above it.

Take the time this week to go into your local forest, park, beach or nature reserve to smell the air, listen to the sounds and really see all the detail.

Happy Forest Bathing!

Mind-altering plants have been used by many ancient cultures around the word, and still are, as a way of expanding one’s consciousness and coming closer to the divine.

The highest priestly caste of India: The Brahmins used the mysterious drink “Soma.” Ancient Vedic texts speak of its effects as blissful, mystical, visionary and inspirational.

Even though there’s no solid evidence of the ingredients of Soma, we can take a look at the old carvings and sculptures left behind by the ancients. Might Soma have contained psilocybin mushrooms, amanita muscaria or other psychedelics? Let us know your thoughts in the comments!

The practice of yoga as a path to enlightenment can give us a clue that the mystical experience was an important part of the tradition.

Were psychedelics playing a crucial role in ancient India?

Join Dennis McKenna & Brian C. Muraresku in a groundbreaking discussion on ”Ethnopharmacology & Mystery Schools.”

Register: bit.ly/mysteryschools
May 8th, 12pm PDT | 8pm BST
Fireside Chat
Live Q&A

—Educational material in this post is presented by the McKenna Academy of Natural Philosophy team.

Photo credit: Unknown.

is important for people of all ages, but especially important as we in order to ensure and to help mitigate against cognitive decline.

People who were sedentary in midlife had a 47% greater chance of developing brain lesions (small areas of brain damage) 25 years later compared to people who engaged in moderate-to-vigorous intensity physical activity in midlife.
FoundMyFitness Science Podcast

https://lnkd.in/dr78dpa

Ramping Up Activity in Midlife May Mean Better Brain Health Later Run your practice effectively with these AAN resources, including coding, payment models, health technology, and patient education tools.

Here you will find my latest link additions to the and library on the Knowledge Page, to help with some interesting and informative mental stimulation regarding holistic health.

We have five varied podcasts, a short interview, a TEDx talk and a Netflix series recommendation for you to explore. Enjoy!



https://tasovac.ch/my-favourite-health-links-3/

My Favourite Health Links #3 Here you will find my latest link additions to the holistic health and fitness library on the Knowledge Page, to help with some interesting and informative mental stimulation regarding holistic health. We have five varied podcasts, a short interview, a TEDx talk and a Netflix series recommendation f...

augments the immune system and improves its ability to fight .



https://www.sciencedaily.com/releases/2020/10/201026114229.htm

How exercise stalls cancer growth through the immune system People with cancer who exercise generally have a better prognosis than inactive patients. Now, researchers have found a likely explanation of why exercise helps slow down cancer growth in mice: Physical activity changes the metabolism of the immune system's cytotoxic T cells and thereby improves the...

Some more exciting research into the power of (derived from mushrooms):

“The magnitude of the effect we saw was about four times larger than what clinical trials have shown for traditional antidepressants on the market,”
-Alan Davis, Ph.D.

For the entire group of 24 participants, 67% showed a more than 50% reduction in symptoms at the one-week follow-up and 71% at the four-week follow-up. Overall, four weeks post-treatment, 54% of participants were considered in remission – meaning they no longer qualified as being depressed.



https://www.hopkinsmedicine.org/news/newsroom/news-releases/psychedelic-treatment-with-psilocybin-relieves-major-depression-study-shows

Psychedelic Treatment with Psilocybin Relieves Major Depression, Study Shows We continue to monitor COVID-19 cases in our area and providers will notify you if there are scheduling changes. Please continue to call your providers with health concerns. We are providing in-person care and telemedicine appointments.

High sugar diets may lead to a thinning of the gut mucus protective layer.

This action happens by increasing bacteria in the gut that breakdown the mucus layer that protects the lining of the large intestine.

Another reason to limit your refined intake!



https://www.sciencedaily.com/releases/2020/10/201029142042.htm

High-sugar diet can damage the gut, intensifying risk for colitis Mice fed diets high in sugar developed worse colitis, a type of inflammatory bowel disease (IBD), and researchers examining their large intestines found more of the bacteria that can damage the gut's protective mucus layer.

A 12-month randomized controlled trial found that vitamin D supplementation improved cognitive function, intelligence quotient scores, telomere length, and lowered oxidative stress markers in older adults (compared to placebo).

Supplementation has also been shown to improve ICU outcomes with patients that have been hospitialised for coronavirus (separate Spanish study).

Keep this in mind as we head into Winter and light becomes scarce.



https://pubmed.ncbi.nlm.nih.gov/33164936/

Vitamin D Supplementation Improves Cognitive Function Through Reducing Oxidative Stress Regulated by Telomere Length in Older Adults with Mild Cognitive Impairment: A 12-Month Randomized Controlled Trial - PubMed Vitamin D supplementation for 12 months appears to improve cognitive function through reducing oxidative stress regulated by increased TL in order adults with MCI. Vitamin D may be a promising public health strategy to prevent cognitive decline.

Notice how exercise features in three of these categories. Happy hacking!

This is great news and a promising step towards the legalisation of plant medicines and entheogens around the world. Mushrooms being but one of them...



https://www.vox.com/2020/11/3/21514828/oregon-drug-decriminalization-measure-110-results

Oregon just voted to decriminalize all drugs Oregon voters have taken a big step toward ending the war on drugs.

People who exercise are less likely to get Parkinson’s Disease.

Intensive exercise three times per week was able to halt the progression of Parkinson’s for over six months. Nothing else has been shown to do this.

People who did not exercise got 15% worse over the same time, while people who did moderate exercise got 7.5% worse.

The exercises should include training the gait and balance, and should involve elements of skill with feedback (think martial arts).

Exercise is not a replacement for dopamine medications, but should be combined. Dopamine enables the exercises by relieving symptoms, and the exercise slows the progression.

Dr Giselle Petzinger states that 50% of the treatment for any neurological disorder involves lifestyle changes.

A very interesting podcast on Parkinson’s Disease can be found here:

https://www.foundmyfitness.com/episodes/giselle-petzinger

Dr. Giselle Petzinger on Exercise for Parkinson's Disease In this episode, Dr. Giselle Petzinger discusses exciting findings in Parkinson's disease research, with an emphasis on exercise's role in neuroplasticity and delaying disease progression.

Online training can be a great supplement to traditional forms of exercise.

However most people in First World countries need less usage of, and less dependence on electronic devices, not more.

For this reason I always encourage my people to get back to basics, in all areas of life.

A recent poll conducted by GFS Bern suggests Swiss are becoming less interested in and .

27% said they were very interested in 2020, falling from 41% in 2014.

Over the same period, those who were uninterested rose from 14% to 22%.

These number are reflected in recent statistics on in . During the period from 2012 to 2017, the percentage of Swiss men who were obese rose from 11.2% to 12.3%, and women rose from 9.4% to 10.2%.

Only 23.5% of people of a healthy weight were managing to eat the recommended five portions of fruit and vegetables per day, with this rate lowering for those who were overweight.

What can be done to improve these statistics?

Consider starting with the following:

1. Improving health education for parents with young children.
2. Improving education regarding nutrition and exercise within schools.
3. Promoting and encouraging a healthy work/life balance with Swiss employers.
4. Digital campaigns on social media targeting young people, using respected public figures such as Roger Federer.
5. Fostering work cultures where people feel free to check in with one another, removing the stigma of asking for help, be it for physical health, mental health, or otherwise.

https://lenews.ch/2020/09/10/swiss-lose-interest-in-healthy-eating-and-exercise/

Swiss lose interest in healthy eating and exercise A recent poll conducted by GFS.bern suggests Swiss are becoming less interested in nutrition and exercise. © Konstantin Malkov | Dreamstime.com While a majority (77%) still say they are fairly o

It was a pleasure to train with the great and glamorous .

The will always give you a gift whenever you enter with an open heart.

Pregnant mice fed a diet high in omega-6 fats (think fried food) and low in omega-3 fats (think fish oil) had offspring that differed developmentally in their brain's reward centers, resulting in enhanced dopamine-seeking behaviors like excess food consumption.

What could this potentially imply for diet and pregnant women?

FoundMyFitness Science Podcast




https://www.sciencedaily.com/releases/2020/09/200904092934.htm

Offspring of mice fed imbalanced diets shown to be neurologically 'programmed' for obesity Pregnant mice fed diets high in omega-6 fats and low in omega-3 fats are shown in a new study to produce offspring whose brains had a higher level of dopamine-producing neurons -- the neurological reward system. These mice went on to chase hyper-caloric diets, suggesting that the fats in a pregnant....

Today is International Forest Bathing Day.

It’s a great time to remind ourselves to spend more time in nature and reap all the benefits that come with it.

Sometime over the next week see if you can give yourself two hours in your local forest, park or nature reserve. Put your phone on ‘do not disturb’, forget about the time and go explore, just like you did when you were a kid.

Autumn is coming so notice the leaves beginning to change, the mushrooms starting to emerge, smell the air, hear the sounds and appreciate the beauty.

You will feel great, but don’t just take my word for it!

Feel free to tell me about your experience.

Here's my latest blog article on an important topic at the moment: increasing our natural immunity.

The usual suspects of exercise, diet, sleep, and the latest research on vitamins and minerals are studied.

We also explore other health practices such as forest bathing, meditation, fasting, cold therapy and sauna.

I then finish with my thoughts on wearing masks.

This one took quite a bit longer than expected but I hope you find the information within interesting and valuable. Enjoy!

https://tasovac.ch/increasing-immunity/

Increasing Immunity: How Can We Bolster Our Body’s Natural Defence Mechanisms? Your immune system can become compromised by dietary, environmental, and lifestyle factors. A compromised immune system can lead to frequent illness — and more suffering whenever illness strikes. The aim of this article is to raise awareness of how our lifestyle choices impact our body’s natural...

Could vitamin D be the COVID-19 therapeutic we have been looking for?

A parallel pilot, randomised, open label, doubled masked, clinical trial at the Reina Sofia University Hospital in Spain showed that vitamin D (Calcifediol) seems to affect the rate of COVID-19 progression and Intensive Care Unit outcomes.

76 patients that were hospitalised with confirmed COVID-19 were all given standard care. Of these, 50 were given vitamin D in addition to the standard care, and 26 were not. The rate of ICU admissions and deaths were monitored.

Of the 50 patients given vitamin D, one required ICU admission (2%), none died, and all were eventually discharged.

Of the 26 not given vitamin D, 13 required ICU admission (50%), 2 died, and 11 were discharged.

Vitamin D seems to reduce the severity of COVID-19 and improves ICU outcomes.

Although larger trials with properly matched groups are required to show definite results, this is very promising.

"Effect of Calcifediol Treatment and best Available Therapy versus best Available Therapy on Intensive Care Unit Admission and Mortality Among Patients Hospitalized for COVID-19: A Pilot Randomized Clinical study" The vitamin D endocrine system may have a variety of actions on cells and tissues involved in COVID-19 progression especially by decreasing the Acute …

An 8-week training course led to lower levels of hormones and inflammatory biomarkers in people with compared to those that partook in an 8-week stress management course.

Mindfulness meditation training lowers biomarkers of stress response in anxiety disorder: Hormonal, inflammatory reactions to stress were reduced after meditation training, in rigorous NIH-sponsored trial Mindfulness meditation is an increasingly popular treatment for anxiety, but testing its effectiveness in a convincing way has been difficult. Now a rigorously designed, clinical trial has found objective physiological evidence that mindfulness meditation combats anxiety.

Moderate aerobic improved depressive symptoms by 55% in adults with major . Individuals with more severe depressive symptoms and better processing seemed to benefit from exercise the most.

Exercise may reduce depression — if your brain works in this specific way A study at Rutgers University showed that depression patients with greater reward processing responded better to exercise than other groups.

Encouraging progress for the legalisation of therapy for people during their last days. Hopefully this powerful substance and it’s associated therapies will spread to other countries.

4 Palliative Canadians approved for end of life psilocybin therapy through section 56(1) ; First legal medical exemptions for psilocybin in Canada since 1970’s - Therapsil ... Read more4 Palliative Canadians approved for end of life psilocybin therapy through section 56(1) ; First legal medical exemptions for psilocybin in Canada since 1970’s

Fun training with the great . Thanks for awesome mask!

Keep an eye out for his latest awesome tunes

The , with all its variations, is a great way to train the back whilst also isometrically training the erector muscles of the lower back.

Aim to keep your back straight and your core on while you focus your mind on contacting your back muscles, as you pull your elbows back. Squeezing your glutes will also assist with maintaining the correct posture during the exercise.

Always fun training with the great !

showing me her Russian Twist!

Take the time to select an appropriate weight for this exercise: heavy enough to add the right intensity, but not so heavy that you are muscling the weight over with your arms instead of your obliques.