Breathing Exercises to Improve Vagal Tone and Melt Stress

The vagus nerve is the core of your parasympathetic nervous system. You might remember that your autonomic nervous system comprises two parts: the sympathetic “fight-flight-freeze” nervous system and the parasympathetic “rest-and-digest” nervous system. Well, you can’t rest and digest without the vagus nerve.

Think of it as an information superhighway. It collects information from your organs and translates it into messages that tell the brain, “Everything is cool down here!” or “Yikes, something bad is going down! Time to get the sympathetic nervous system involved.” It also carries directives from the brain to the body.

To put it simply, the vagus nerve modulates the stress response and facilitates our ability to maintain homeostasis. You definitely want to be parasympathetic dominant or vagal dominant. How do you get there?

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What's the Best Meal Timing?

Hey folks! This week, Erin Power is back to answer your questions about when you should be eating. If you’re wondering if you should be having breakfast, how to avoid being ravenous after a cross-country flight, or the best way to navigate summer BBQs, you won’t want to miss this post.

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Did You Know Stress Burns Through Key Nutrients?

You know that stress impacts your mental state, but did you know that it impacts your physical body, too? Your body burns through important nutrients during times of stress.

• Your adrenal glands gobble up vitamin C during times of stress, illness, or injury
• Magnesium prevents your stress response from going out of control, so extra magnesium gets directed to the systems that your body wants to regulate
• B vitamins help restore a calm mental state after periods of high stress 

When your body gets low on a vitamin or mineral, another stress response stacks on top of the stress you're already experiencing.

When I learned about this effect, I made sure supplement these nutrients every day so that my body would have what it needed, during times of stress and times of calm. 

Eventually, I developed a combination supplement called Damage Control so that I could take just one supplement instead of several. Does that translate to a stress-free life of ease? No, but I do have the strength and clarity to make good decisions when things get rocky.

This week, I’m offering a FREE bottle of Primal Probiotics with the purchase of Damage Control. That way, you can support your gut while filling in nutritional gaps that may arise during stressful events. 

*To redeem, visit PrimalBlueprint.com and add one bottle of Damage Control and one bottle of Primal Probiotics to your cart, and enter coupon code CONTROL4PROBIOTICS at checkout. Offer expires 6/11/2021 at midnight PT. Cannot be combined with any other offers. 

Chicken Basil Kabobs Recipe

Kabobs typically have a warm-spiced Middle-eastern or a sweet Hawaiian flair. We’re changing it up and marinating our chicken kabobs in your favorite Italian flavors, like garlic, basil, lemon, and an herby marinade. You’re going to love this spin on the traditional meat-and-veggie-on-a-stick experience.

Getting together for backyard barbecues again? These Italian chicken and basil kabobs make a showstopping entreé that will wow the entire patio with its jewel-toned vegetables and its flavorful marinade.

We could talk about grilled chicken kabobs all day, but we’d rather make them (and eat them!). Here’s how to do it.

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A Renaissance for Strength Training, with Mike Pullano

Today we are welcoming Mike Pullano, the Chief Experience Officer at ARX (Adaptive Resistance Exercise) to Health Coach Radio. ARX machines use machine-driven resistance to create an adaptive strength training program that immediately adjusts to training you, whoever you may be, taxing your muscles maximally and appropriately for the entire duration of the lift. ARX clients are experiencing incredible strength improvements with only one to three workouts per week. If you are someone who enjoys strength training as part of your workout routine then we know this episode is going to pique your interest. In today’s episode, Mike discusses how the ARX machines work, how you are able to reap maximum strength gains in 90% less time, the benefits of exploring a fitness opportunity such as ARX, why this might be the long-awaited renaissance for strength training and so much more. Have a listen and don’t forget to share this episode if you enjoy what you hear!

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