The newsletter which curates & delivers the best nutritional advice, fitness hacks & holistic health strategies to your inbox every week.

🫁 HEALTH HACK

A Simple Way To Improve Your Health, Sleep Better (Incl: Stop Snoring), Raise Energy Levels & Feel Better Every Day!

In today’s fast-paced world, where stress often takes center stage, little attention is given to how we feel or how our body is functioning, let alone subtleties like how we breathe...

Some people may dismiss this point entirely considering ‘breathing’ to be a natural & automatic process that can take care of itself & doesn't require any of their attention… but that is not true!

Firstly, 'breathwork' is a powerful practice (like meditation, journalling or yoga) for not just improving your health, but also your energy, mood & performance... (as we've covered in previous newsletter & we will continue to cover as a go along!)

Secondly, yes, it's all well & good when things are going well (then you can largely ignore your everyday breathing)...

…but the unfortunate reality is that the vast majority of people are not breathing correctly!

And most people are experiencing breathing problems (leading to fatigue, brain fog, higher risk of disease, allergies, asthma, etc..)

One example of this (improper breathing) — & our focus in this week’s newsletter — is mouth breathing.

The dangers of habitual mouth breathing are often overlooked, yet understanding these can be key to unlocking a more healthful way of living...

First off, mouth breathing (often a result of chronic nasal congestion or habit) bypasses the natural filtration system provided by the nasal passages...

This exposes us to a higher risk of inhaling pollutants, allergens & other irritants, potentially leading to respiratory issues (& other health issues) over time...

Moreover, mouth breathing doesn't warm or humidify the air we breathe, which can irritate the lungs & bronchial tubes — especially in colder environments…

What’s worse, mouth breathing can have major implications on facial development in children — it may lead to altered jaw & facial structure, resulting in orthodontic problems!

For adults meanwhile, it can contribute to a range of health issues, including poor sleep quality due to increased likelihood of snoring & sleep apnea, which in turn can lead to daytime fatigue & concentration difficulties!

What's worse is that billions of people around the world are mouth breathing during the day as well as during the night, bringing about the issues now or in the future... often without even realizing it!

That’s the bad news ^

The good news, of course, is that there's a simple, natural solution to mitigate these risks: nose breathing.

Nose/nasal breathing serves as a remedy to the downsides of mouth breathing by filtering, humidifying & warming the air before it reaches our lungs…

This process not only reduces the risk of respiratory infections but also ensures that the air entering our lungs is of optimal quality for oxygen exchange...

By facilitating better oxygenation of the blood, nasal breathing supports overall physical health & vitality.

What’s more, nose breathing has a calming effect on the mind & body — it activates the parasympathetic nervous system, promoting relaxation & stress reduction (great for long-term health & wellbeing!)

To make the shift from mouth to habitual nose breathing, awareness is key...

Start by observing your breathing patterns at random times during the day (especially under stress).

If you find yourself breathing through your mouth, try to gently shift to nose breathing.

Secondly, you can incorporate nose breathing practices into daily routines, such as during exercise, which can also be highly beneficial

(as you grow more accustomed to nasal breathing, it will gradually become a natural part of your daily life, leading to improved health & wellbeing.)

Finally, you want to make sure that you're breathing through the nose (not your mouth) during the night…

This might require more drastic measures as you are not consciously aware of your breathing patterns are night…

One solution is 'mouth taping' which involves taping your mouth at night essentially forcing your body to breath through the nose — while it is safe, please be cautious & careful when starting.

All in all, while mouth breathing can pose several health risks, building the default mode of nose breathing (as we should be - 'the nose is for breathing, the mouth is for eating' as the saying goes...) stands out as a simple yet powerful tool to enhance our physical and mental health!

Embracing nose breathing is not just about altering a habit; it's about transforming our wellbeing at a fundamental level!

🧠 FREE TRAINING

This Thursday, we’re doing a very special, live training for the Potencia community called:

‘Holistic Health Secrets: What The World’s Healthiest, Happiest & Longest Living People Do Differently’

In just 90 minutes, you’ll learn the secrets that the world’s healthiest, happiest & longest-living people use to… reverse any pain, disease or health problems… to keep weight off permanently… unlock superhuman energy levels… (& live up to 10 years longer!)

...all WITHOUT dieting.. wasting a fortune on supplements, weight shakes, or expensive home exercise equipment... or spending every waking hour at the gym, working out 'til you puke!

👉 Register your spot for this special for free here »

🌿 HEALTHY RECIPE

Delicious & Nutritious 'Raw Vegan Lemon Cheesecake' You're Sure To Love!

Everybody (with very few exceptions in this world) loves desserts & would love to consume some sweet delights...

But most of them are terrible for your health (as well as for your waistline!)

So, we have to resist the urge, avoid the temptation & strive not to over-do it...

That is, unless, we can make some somehow make 'desserts' that are actually good for your health!

Well, fitting this criteria well… this week we have a healthy dessert recipe that is an absolute taste sensation...

It also happens to be very simple with just a few ingredients... & is milk, dairy & egg free so it's completely vegan also...

(& again, it's 100x better, healthier & less fattening than any traditional desserts, candy bars & the like out there!)

Here you go:

• Serves: 6-8 servings

• Time: Preparation - 10 minutes (however, you have a task the night before preparation, see cashew nuts below, also note that cake will be ready to eat the day after preparation) 

• Difficulty: Easy/Medium 

Ingredients:

Base:

• Juice of 2 lemons 

• 1 cup Medjool dates 

• 1 cup organic oats 

• 1 tablespoon coconut oil (must be liquid)

Filling:

• 2 cups cashew nuts (preferably soak nuts in filtered water overnight the night before) 

• ½ cup agave 

• ½ almond milk 

• 2 tablespoon coconut oil 

• 1 teaspoon vanilla extract 

• Pinch sea salt 

Method:

Base:

1. Add Medjool dates & oats to blender & blitz 

2. Add coconut oil & blitz again, if too dry add more dates, if too wet add more oats...

3. Press out evenly into a 6-8 inch cake tin 

4. Freeze while preparing the filling

Filling:

1. Drain your nuts (that’s not meant to sound how it does... sorry)

2. Add all ingredients into the blender & blend until smooth yet gloopy 

3. Pour over filling in the cake tin 

4. Set in the refrigerator overnight 

5. Enjoy this amazing treat the very next day 😃 

On the topic of delicious, healthy recipes (& how to improve your nutrition without having to sacrifice the foods you love)… check out the full Potencia fitness course on the topic, called:

’Nutrition Made Simple: How To Eat Better, Make Healthier Food Choices & Improve Your Nutrition’

💭 QUOTE OF THE WEEK

📖 BOOK REVIEW

Why We Sleep: Unlocking the Power of Sleep & Dreams

This week, we're diving into the fascinating world of sleep with Matthew Walker's eye-opening book, "Why We Sleep" which is not just a book, but a wake-up call (pun/irony intended!) about the critical importance of sleep...

Matthew Walker, a professor of neuroscience & psychology, breaks down complex research into bite-sized, easy-to-digest info...

He explores how our modern lifestyle is wreaking havoc on our sleep patterns and, in turn, our health.

It's shocking to learn how a lack of sleep impacts everything from our mood to our immune system…

Did you know that pulling an all-nighter can impair your cognitive abilities as much as being legally drunk? Yep, that's in there!

But it's not all doom & gloom... Walker also offers practical tips on improving sleep quality!

He talks about the role of light exposure, temperature & even diet in sleep. Plus, he debunks common myths like "I can catch up on sleep over the weekend." (Spoiler alert: It doesn't really work that way.)

Overall, this book is a must-read for anyone looking to improve their health & wellbeing. It's a blend of fascinating science, alarming facts & useful advice. After reading this, you'll never want to skimp on sleep again! So, grab a cup of chamomile tea, tuck yourself in & give this book a read. Sweet dreams (not while reading though) 🌙💤