Inward Bound – Facebook Live with Dave Korsunsky and Sopurkha Kaur – How to Wake Up

Inward Bound – Facebook Live with Dave Korsunsky and Sopurkha Kaur – How to Wake Up

Inward Bound – Episode Two – How to Wake Up

In Episode Two of Inward Bound, Dave Korsunsky speaks with Sopurkha Kaur, CEO of Awareness Generation, about how to wake up with several important things to do immediately upon waking up from sleep. She shares quick-hit, actionable techniques that properly prepare the body to start the day, both for better health and to fire up a feeling of empowerment. These are little-known tips to improve your day and your overall health with just a few simple practices.

Sopurkha Kaur has earned the equivalency of a Master’s Degree from the Kundalini Research Institute. As a Certified Teacher for the past nine years, she has observed remarkable personal transformations in herself and thousands of other people after consistently incorporating techniques established over 5,000 years ago. Kundalini techniques are designed for the ‘modern-day householder,’ or busy people who have a desire to heal and evolve through mind-body practices but also need to focus on jobs and families.

David discusses how we can employ these promoting habits in our daily life and quantify them with the latest digital health technology.

What you’ll learn in this episode:

  • Review key sleep practices from Inward Bound – Episode One
  • Best practices on how to wake up to start the day
  • How to take your vitality back by empowering yourself with the things you can control in life
  • Five things to do as you’re waking up —before you even open your eyes
  • Five things to do immediately after you get out of bed
  • Awakening the nervous system in the morning, and slowing it down for sleep in the evening can be measured through a heart rate monitor and your phone HRV
  • Breath of Fire (BOF)—major benefits include:
    • Releases toxins and the deposits of mucus in our lung linings, in our blood vessels and all of our cells
    • Expands lung capacity and increases vitality and vital strength
    • Strengthens the nervous system to be able to resist stress
    • Reduces addictive impulses from drugs, smoking, and bad foods
    • Increases oxygen delivery to the brain, which facilitates a focused and intelligent and neutral state of mind so we can make better decisions throughout the day
    • Boosts the immune system and it may prevent diseases
    • Promotes synchronization of the biorhythms of the body’s systems
    • Repairs and balances both the sympathetic and parasympathetic system
    • Energizes the body while it calms the mind
  • One step you’re already doing—using the toilet to eliminate waste—here we remind you to look at your waste, notice the color of the urine and notice what your stool can tell you about your health based on the Bristol Stool Chart
  • Another step you are likely already doing is brushing your teeth—however, there is an additional aspect to that step which is very beneficial and hardly anyone has ever heard about—gaging the monkey glands. Do this by brushing the way back area of the tongue (the monkey glands) and get yourself to gag several times. This releases the pool of toxic bacteria that the glands catch and store throughout the night. Release those toxins BEFORE swallowing any saliva (an unconscious, natural thing we do upon waking) or drinking anything. Added bonus, the eyes will water when you gag, which makes an excellent daily lubricant
  • How (a specific walkthrough with Sopurkha Kaur) to take a proper Cold Shower. Major benefits include:
    • Open up capillaries and circulation
    • Flush the organs with clean purified blood
    • Keep blood chemistry young, virile, and healthy
    • Stimulate healthy secretion of the glandular system
    • Keeps skin radiant
    • PRECAUTIONS – DO NOT DO A COLD SHOWER WHEN:
      • You have a fever
      • When menstruating or pregnant
      • If you have rheumatism, heart disease or circulatory issues (like Raynoid’s disease)
      • Go slow with cold showers if you have issues with sciatica or high blood pressure
      • Protect the genitals
  • Cryotherapy is another biohacking option for cold exposure (see Dave Korsunsky and Dr. John Limansky take a cold plunge into Lake Tahoe)
  • The final Good Morning step is to allow quiet time to listen to inner messages, to consciously breath, to intentionally meditate, or simply to set your intentions for the day. Open your brain and body to receive guidance from your soul—your true, unconditional, best friend. This is a key step for success in any area of your life and health. Some of the most successful people in the world will start the day with an extensive (2-3 hours) early morning practice. If it’s new to you, simply start with a few minutes and you will still begin to experience positive results in your day. Again, do this daily—consistency is key!

Join us every Friday on Facebook Live for a new episode of Inward Bound, where Dave Korsunsky interviews experts in the areas of mindfulness, meditation, and other body awareness techniques and explains how you can track them through Heads Up Health to learn more about how to support your unique health and body.

About Heads Up Health

Heads Up Health is an app designed to empower individuals who want to take a self-directed approach to managing their health. Instantly centralize your medical records, connect your favorite devices and apps (e.g., Oura, MyFitnessPal, Keto-Mojo, FitBit, Apple Health, MyMacros+, Withings and many more) and use data to optimize your health.

About Awareness Generation

Awareness Generation elevates workplace productivity, engagement, teamwork, and health by teaching people how to transform stress into vitality. Our unconventional programs are taught on or offsite in varying length workshops—customized to the business goals. Programs are people-centric, can be infused into any industry, are offered across the globe, and are focused on Igniting Human Brilliance in the Workplace.

Inward Bound – Facebook Live with Dave Korsunsky and Sopurkha Kaur – Habits for Better Sleep

Inward Bound – Facebook Live with Dave Korsunsky and Sopurkha Kaur – Habits for Better Sleep

Inward Bound – Episode Two – Habits for Better Sleep

In this Inward Bound episode, Dave Korsunsky speaks with Sopurkha Kaur, CEO of Awareness Generation, to share ‘promoting habits for better sleep’. Learn actionable tools that are sure to improve your sleep with a few adjustments—from the orientation of your bed to quick hit breathing exercises for optimal relaxation. 

Sopurkha Kaur has earned the equivalency of a Master’s Degree from the Kundalini Research Institute. As a Certified Teacher for the past nine years, she has observed remarkable personal transformations in herself and thousands of other people after consistently incorporating teachings established over 5,000 years ago. Kundalini techniques 
are designed for the ‘modern-day householder,’ or busy people who have a desire to heal and evolve through mind-body practices but also need to focus on jobs and families.

David discusses how we can employ these promoting habits in our daily life and quantify them with the latest digital health technology.

What you’ll learn in this episode:

  • How the position of your bed affects your sleep based on its relation to the earth’s gravitational pull on your body
  • How Left Nostril Breathing affects energy flow and produces calming for sleep(guided Left Nostril Breathing is practiced at the end of the show)
  • How the firmness of your bed affects your sleep. Make sure your spine is supported by a firm bed
  • The importance of strenuous exercise every day. Getting at least 30 min sets the body up for great sleep
  • Be mindful of when you stop eating before you go to bed, as digestion can delay deep sleep
  • Hydration is key in allowing the brain to rest and rejuvenate
  • Lower lights, switch to candles before bed, unplug and avoid blue light devices for a couple of hours before bed
  • There are approximately 72,000 nerves that end in the feet, soaking your feet in icy cold water for 3-4 minutes before bed will instantly calm your entire nervous system and your organs throughout your body
  • Using acupressure/foot massage on your feet before sleep to support your organs can be really helpful too. Here’s a foot map to show the exact areas on the feet correlate to specific body parts/organs
  • Track your heart rate, HRV and sleep with a tracking device so you can start doing your own n=1 experiments to find out what is most affecting your sleep
  • How to practice Three Part Breathing (click for instructions). The mind follows the breath, so when we consciously control our breath, the mind has no choice but to listen to the cues the breath is giving it.
  • Try Left Nostril Breathing (click for instructions) for optimal relaxation before sleep, or if you wake up and can’t get back to sleep. The left nostril is connected to the moon’s energy which is cleansing, calming, and cooling energy.

Join us every Friday on Facebook Live for a new episode of Inward Bound, where Dave Korsunsky interviews experts in the areas of mindfulness, meditation, and other body awareness techniques and how you can track them through Heads Up Health to learn more about how to support your unique health and body.

About Heads Up Health

Heads Up Health is an app designed to empower individuals who want to take a self-directed approach to managing their health. Instantly centralize your medical records, connect your favorite devices and apps (e.g., Oura, MyFitnessPal, Keto-Mojo, FitBit, Apple Health, MyMacros+, Withings and many more) and use data to optimize your health.

About Awareness Generation

Awareness Generation elevates workplace productivity, engagement, teamwork, and health by teaching people how to transform stress into vitality. Enjoy unconventional training taught on or offsite through varying length workshops—customized to the business goals. Programs are people-centric, fuses perfectly into any industry, offered across the globe, and focused on Igniting Human Brilliance in the Workplace.

Ketogenic Ratio Tracking

Ketogenic Ratio Tracking

While a ketogenic diet may have gained a lot of popularity recently, it’s origin dates back to 1923, when Dr. Russell Wilder started using it at the Mayo Clinic for the treatment of pediatric epilepsy. At the time, pharmaceuticals were not available to treat epilepsy, and it quickly became the go-to treatment due to its efficacy.

Though we now have drugs to support the suppression of seizures in those with epilepsy, not all medications work for everyone, and some individuals have found they have even better control when they eat a ketogenic diet. And not to be exclusive, one therapy can exist with the other, meaning you can combine a ketogenic diet with the therapies you’re already on and may even find that over time you’ll be able to reduce those medications, though you should always communicate with your provider of significant dietary changes so they can monitor your medications. *never go off medication without your doctor’s support and guidance.  Sudden withdrawal of anti-seizure medications can cause seizures.

What is the ketogenic ratio?  

Simply put, the ketogenic ratio is the ratio of fats to carbs + protein in grams measurements in the diet. While most ketogenic diet followers won’t go quite this far with their tracking, it can be critically important for those following a ketogenic diet for therapeutic reasons, like epilepsy.

As you can imagine, calculating this out for every meal can be very time consuming if done manually, which is why automating these calculations whenever possible can decrease the frustration that parents or individuals sometimes feel when using a ketogenic diet for therapeutic reasons.

What is The Classic Ketogenic Diet?

A classic ketogenic diet requires a high level of fat with a very low level of combined carbs and proteins, usually 4:1 or 3:1 (fats to carbs+protein)

For example, on a 2000 calorie diet with a 4:1 ratio, you would have 200g of fat, and a combined total of 50g carbs + protein.

As you can see below, the carbs and the protein are further broken down based on the individual’s protein need to roughly 6% protein and 4% carbohydrates.  Your doctor or nutritionist may modify this depending on your body weight, activity level, and seizure control.

Keto_RatioNote* This is an example only. Your calculations will be custom to you and your dietary needs.

Which ratio is better?

That really depends on your goals. While a 4:1 ratio may be how the diet originated, most adults use more of a 3:1 ratio due to their increased need for protein based on weight, but this all depends on your level of seizure control and should be determined by your doctor. You can read more about the different ratios on the Charlie Foundation’s website here.

Isn’t a ketogenic diet hard?

When the ketogenic diet comes up in regards to a child’s therapeutic diet, it is often met with resistance because it seems difficult or hard to comply with.  However with the recent interest in the ketogenic diet for many applications-from diabetes, to cancer, to weight training, it has become much more common, with food bloggers making it a common household word.  Add in all of the apps available for calculating macronutrients, and pair it with your Heads Up Health profile removing all the calculating and it becomes much easier!

How can I do a ketogenic diet without calculating everything?!

Though macronutrient ratios need to be more specific and consistent with a therapeutic ketogenic diet, it no longer has to be complicated to track.  Heads Up Health has integrated another new feature to let you track your ketogenic ratio when linked to your food tracking app like Cronometer, My Fitness Pal, MyMacros+ or FitBit nutrition trackers.

Just enter all of your foods eaten into your food tracker, which will link with your Heads Up Health account, and the calculations for your ketogenic ratio are done for you, letting you know at a glance if you’re on track or not.  With the new mobile app (coming soon), you’ll have this info easily at your fingertips at all times.

How to set up your Heads Up Health profile for ketogenic ratio tracking

To get your ketogenic ratio widget, click on the “+” button at the bottom of your widgets, click on “data source,” and select keto ratio from the drop-down menu. From there you will enter your goal.  If you are aiming for a 3:1 ratio, enter 3 in this field.

Keto_Ratio_Add_Widget

Once you have your widget, you can drag it to the top of the screen, so it’s easily viewed.  Next, click on your username in the top righthand corner of the page, click on Settings and select either total or net carbs under the ketogenic ratio section.

Keto_Ratio_Total_vs_Net_Carbs

Total Carbs include the total amount of carbohydrates in your food.

Net Carbs is total carbs minus fiber in that food.  

If you select total carbs, you’ll be complying more strictly; however, you will be allowed much fewer carbs than if you choose net carbs and account for the fiber that slows the carbohydrate’s glucose response in your body.

Make sure your food tracker like Cronometer, My Fitness Pal, MyMacros+ or FitBit nutrition tracker is linked to your Heads Up Health account.

To connect your food tracker to Heads Up Health

Click on “Connect Data” in the upper right corner of the page near your name.

Connecting_Other_Data_To_HUH

Once you’ve gotten your food tracker connected and your keto ratio widget on your dashboard, rearrange them in a way that makes sense for you at a glance.  Here is an example of how yours could look.

Keto_Ratio_Dashboard

References:

For more detailed information on the therapeutic use of the ketogenic ratio and how it’s used in epilepsy treatment visit the Charlie Foundation.

 

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.