Why “When this… Then that” Mentality is Ruining Your Health

Fresh Starts Aren’t as Special As You Think

How many times have you caught yourself saying something along the lines of:

  • As soon as the kids start school, then I will..
  • As soon as I’m done with… then, I’ll
  • Once mom is feeling better, then…
  • As soon as dad get’s out of the hospital..then I will…

Of course we all do the New Years thing…

“January 1st I’m going to start…”

Or how about the all inclusive ultimate life reset button statement of all time…

“I’ll start on Monday!”

While this kind of “When this, Then that” mentality seems reasonable, it could be ruining your health and fitness.

Why Hitting Pause Doesn’t Work

We often times make deals with ourselves and attempt to hit the pause button on our life.

What’s the harm in taking a break from a nutrition and fitness plan when we’re:

  • leaving for vacation,
  • completely swamped at work,
  • pregnant, or just after delivery,
  • injured, or
  • caring for an ailing family member?

For most of us, the thought process boils down to:

  • If I miss some workouts, eat the wrong things, skip the homework… I fail.
  • Aren’t I more likely to succeed if I take a break, just until I have the time to do it right?

This is what’s called the “When this, Then that” Mentality.

Now look. I see nothing wrong with 80-20 rule. That’s not what I talking about here.

I think it’s perfectly normal to want to do your best and also not killing yourself while doing it. To consider taking time to regroup and then resume (or start over) when life feels easier.

I get it. And at the same time, this completely natural and well-meaning impulse is one of the fastest, surest, most reliable ways to sabotage your plans for improved nutrition, health, and fitness.

New Year’s Resolutions are so popular because they give us a fresh start. But it’s not really a fresh start; it’s simply a comforting thought.

The truth is… there’s nothing you can do to reverse the indulgence-fueled holiday season other than deciding to make a change moving forward.

The “When this – Then that” mentality only builds the skill of pausing life; not winning at it.

Whether it’s Monday, tomorrow, next week, or even next year, hitting that imaginary pause button gives you some sense of relief.

(And the middle is always a tough, it doesn’t matter what kind of project you’re working on.)

This perceived relief is compounded by the illusion that if we “start fresh” later we can find the magical “right time” to begin.

It can feel absurd to try to improve your eating and exercise habits while you’re in the midst of chronic stress / looking for a job / starting a new job / going on vacation / caring for aging parents / raising small children.

That’s probably why there are so many 21-day this and 90-day that programs. What adult has more than 90 days to go after their fitness goals with an all-out effort?

But what do these intense fitness sprints teach you?

The skill of getting fit within a very short (and completely non-representative) period of your life. And when you’re done you can do whatever the hell you want because you won right?

What don’t they teach you?

The skill of getting fit (or staying fit) in the midst of a normal, complicated, “how it really is” sort of life.

This is why the yo-yo diet thing has become such a phenomenon.

It’s not About Willpower; but Skills

In most fitness scenarios, you learn how to get fit under weird, tightly-controlled, white-knuckle life situations.

You build that one, solitary, non-transferrable skill — to slam the gas pedal down, drive the needle into the red, and squeal down the road for a little while, burning the rubber off your tires until you (quickly) run out of gas and crash.

What you don’t build is the ability to get fit under real-life conditions.

That’s why it doesn’t stick. Not because you suck. Because you didn’t learn the proper skillset necessary to sustain it.

But because the natural and predictable consequence of having a limited skill set is short-term progress followed immediately by long-term frustration.

I remember having lunch with a friend who swore up and down that his low-carb diet plus daily running was the secret to staying in shape.

I had to follow up with a painful question: “Well, why aren’t you actually in shape?”

After a long pause: “Uhh, I’ve had a hard time sticking with it. We just had our second child. The holidays just ended. I just switched jobs.” He trailed off…

“But, once everything settles down, I’ll get with the program and get in shape again! I guess I’m just on a little break.”

This story illustrates the point perfectly. His “When this, then that…” mentality was screwing him over.

Here’s someone who’s built his fitness on a house of cards. He knows only one thing: How to get in shape by following a very challenging program when the conditions are perfect.

And whenever life isn’t perfect, which is most of the time, he hits the pause button on that program.

He waits for a better time. (All the while losing the health and fitness he previously worked so hard for.)

My Patients Put Me On Pause All The Time

I run a busy family chiropractic office in Austin, Texas.

I have patients who come in weekly, bi weekly and then those who go missing for months, and then return with a new found interest in health and renewal.

Sometimes I’ll ask them:

“What will be different this time?”

Nine times out of 10, the honest answer is nothing. Nothing will be different. It’s just that life is better for them now that they can incorporate chiropractic back in.

How convenient and yet, so deceptive. You can’t simply put your spine on pause. Life doesn’t stop.

Life is just…happening. All the time and your priorities show through it.

And it’ll happen again in February, or after the baby is born, or after Mom gets better, or at any other arbitrary point you pick.

And what then? What will be different?

What if we accepted that life didn’t have a pause button?

The key lesson here is that, like it or not, the game of life keeps going. Especially when it comes to your spine and overall health.

There is no timeout. Your brain and body are constantly at work.

There’s never going to be a moment when things are magically easier.

You can’t escape work, personal, and family demands. Nor can you escape the need for health and fitness in your life.

Here’s a thought experiment:

What if you tried to hit pause in other areas of your life?

Imagine you’re up for a big promotion at work. For the next two weeks, all you want to do is focus on mastering an upcoming presentation, and winning over your boss.

Trouble is, you’ve got two young children at home who tend to grasp, koala-like, onto your legs and demand your full attention.

Honey, you say to your spouse, I’m just gonna press pause on being a parent for now. I’ll be staying at a hotel. Don’t contact me.

I don’t know about you, but that would NOT go over well in my family.

You can’t really press pause — and you definitely can’t hit reset — on being a parent. (You’ve thought about it, though. I know you have.)

Just like you can’t stop showing up for work and expect not to get fired. Or “take a break” from being married and not wind up divorced.

Generally, when it comes to life, we know we’re not always going to be on our A Game. Sometimes we’re superstars. Most of the time we just do our best.

We muddle through. We keep going.

The point is to keep going. Sometimes awkwardly, sometimes incompetently, sometimes downright half-assed. But to keep going nonetheless.

As I often teach my clients online:

The “all or nothing” mentality rarely gets us “all”. It usually gets us “nothing”.

That’s when I propose a new mantra:

“Always something”.

Rather than Hitting Pause, Adjust the Dial

These days I like to think of my personal fitness and nutrition efforts as a dial.

There are times when I dial my efforts up, and times when I need to dial them down. But I never want to turn the dial off completely.

Here’s how it goes:

If I wanted to increase my total body weight in mass (muscle) and lean out like crazy, my fitness dial might be tuned to 9 or 10 out of 10.

Channel 10 means I work out every day. If this was the case, then I would be thinkiing a lot about fitness. I would focus on nutrient intake, water and optimizing recovery. I wouldn’t thinkg much about anything else.

Work, family, hobbies…they’re all in maintenance mode (with the permission of the people this affects, of course).

However, as I write this, my life involves the following:

  • Helping to raise 4 children.
  • Running a busy chiropractic office.
  • Running a growing Nutritional Supplement company.
  • Health Coaching & Consulting with hundreds of people across the nation
  • Being involved in several other side projects all business related

So these days, the dial rarely goes past 6 or 7. I work out, maybe, four days a week. And most of my meals are just “good enough”.

(For the record, I’m totally cool with that. There is no guilt about having my dial set a little lower. What’s most important is that the dial is still set to “on”.)

The important lesson: There’s a big difference between tuning your dial to 3, 2, or even a 1, and turning the whole thing off.

And when you realize how doable — and effective — channels 3 and 2 and 1 can be, you see that there’s never a good reason to hit “pause”.

Need help deciding on things you can work on?

Here are some progressions of turning the dial up or down:

What to do next.

First, realize that there is never going to be a perfect time.

If you keep pressing the pause button on your life… your progress will look like this:

Or worse… you end up flatlining and stay on the never-ending pause button forever.

Progress is always going to outperform perfection. Even elite olympic athletes who are near perfect didn’t start out that way. They focused on tiny action steps (progress) that led them to where they are today.

If we can just keep moving forward, no matter what happens, no pause buttons, no do-overs, we win the game.

Here are a few strategies for getting out of the pause-button mentality and into a more realistic, effective, sustainable way of thinking.

1. Try the dial method.

Think of your fitness like a dial that goes from 1 – 10.

If you were to dial it up to “10”…

  • What would your workouts look like?
  • What would your nutrition look like?
  • What other actions/habits would you practice in that scenario?

If you were to dial it down to “1”…

  • What would your workouts look like?
  • What would your nutrition look like?
  • What other actions/habits would you practice in that scenario?

Giving thought to your life right now, where is your dial set?

Would you like to make any adjustments?

Could you move the dial up a channel, or even half a channel?

If so, what would that look like?

On the other hand…

Should you move the dial down a channel so you can stick with health and fitness even during a difficult time?

2. Aim for a little bit better.

An all-or-nothing approach usually doesn’t get us “all”. It usually gets us “nothing”.

You know what actually works?

Small improvements done consistently over time!

You might be trying to make a meal out of gas station food or deciding on a healthier option at the airport. You might be spending hours awake with a newborn in the middle of the night, or stuck in yet another full-day meeting.

These aren’t ideal scenarios, but they’re not necessarily hopeless either. Use those moments to practice on making the best decision you can make… rather than hitting the pause button.

3. Anticipate, strategize and plan.

Since we already know that stuff is going to go wrong, the best thing we can do is anticipate and make plans for how to deal when they do.

A simple way to do this is by answering two questions:

  1. What’s likely to get in the way of what I hope to accomplish?
  2. What is something I can do today to help me keep going when I face those obstacles?

For some people, that might be a Weekend ritual where they prep food for the week so they won’t be scrambling for healthy meals on busy weeknights. For others, it might mean having a healthy meal-delivery service on speed dial.

Don’t be surprised and dismayed when things go haywire.

I can gaurantee that they will at some point.

Just arm yourself with the best tools and strategies so you can stay in the game when you’re thrown a curveball.

The Rising Costs of Crap Care

The Broken Medical Model 

The only thing more dangerous than the threat of chronic disease itself is ignorance, resistance, and flat-out denial. If there’s anything we can gather from the past 50 years of modern conventional medicine attempting to treat chronic disease, it’s all of those things.

Conventional medicine does not work for chronic diseases such as heart disease, cancer, diabetes, arthritis, digestive difficulties, hormone imbalances, depression, obesity and chronic pain.

All that said. I thank GOD every day for conventional medicines expertise and effectiveness in treating critical care and acute injuries.

But when you find yourself in a hole, the absolute worst thing you can do is keep on digging.

And that’s exactly what we have just witnessed with CVS purchasing Aetna for $69 billion.

CVS Pharmacy Buys Aetna Insurance Company

CVS pharmacy spent $69 billion to purchase and merge with Aetna, an insurance powerhouse.

To put that in perspective… over 100 countries in the world do not make $69 billion per year in gross domestic product by comparison. The merger registers as a major event in the health care market and creates a position to change how health is delivered.

CVS intends to create a new comprehensive healthcare model that allows consumers to fill more of their healthcare needs at a pharmacy rather than making trips to the doctor’s office or hospital.

Having an insurance company and pharmacy under one roof aims to fulfill customer needs according to the medical model of sick care. It’s obvious that our current “sick care” model is one that promotes the usage of prescription medications over everything else. It’s also a model that obviously is not working. Especially when you look and study the facts.

FACT: Chronic Disease is By Far the Biggest Health Challenge we Face.

  • 1 in 2 Americans has a chronic disease, and one if four has multiple
  • 27% of kids now have a chronic disease, up from just 13 percent in 1994
  • Chronic disease is responsible for 7 out of every 10 deaths

FACT: The Consequences of Chronic Disease are Severe

It’s literally destroying our quality of life, shortening lifespands, bankrupting people and their governemnts and threatening our future generations.

  • Spending on chronic disease will reach $47 Trillion by 2030. This is the equivalent to the GDP of the 6 largest countries in the world.
  • This generation is the first in which kids are expected to live shorter lifespans than their parents

FACT: Conventional Medicine Has Failed to Address Chronic Disease

  • Our modern diet and lifestyle are out of alignment with our genes and biology
  • Our medical paradigm is not well suited to tackle chronic disease
  • Our model for delivering care doesn’t support the interventions that would have the biggest impact on preventing and reversing chronic disease.

Sure, people will hear a publicized message about accessibility and the availability of medical solutions that all rest under the blanket of convenience. But the hidden truth of this merger and projected model of care also accompanies a much more concerning outcome.

This merger will certainly result in increased accessibility to drugs. But does an increase in drugs equal greater health?

What if all the drugs and surgeries were free tomorrow… would that result in increased states of health?

Accessibility to drugs and pharmaceutical solutions do not promote long term health and wellness.

Prescription medications do not solve the causes of health issues. Approximately 50% of U.S. adults and 9 out of 10 adults over the age of 60 are taking at least one prescription drug. If that model works, then we should have the healthiest population in the world. We don’t.

Masking symptoms with powerful drugs lowers the standard of health across the country as people perceive a union between health and pharmaceutical drugs due to the temporary relief that drug use provides.

Millions of people associate their use of pharmaceutical drugs with obtaining better health and wellness. The incentive for insurance companies to recommend and support the use of more medication through the CVS merger becomes an even bigger conflict of interest between sick people and their pursuit of better health.

Experts are predicting that the CVS merger will change the delivery of health care and bypass the need for hospital and doctor visits in order to secure drugs and treatments.

The new accessibility benefits a portion of the populace with legitimate needs and specific cases where cutting out the middle man does prove advantageous to the consumer. However, a downside also exists where the potential for chemical dependency and adverse outcomes associated with pharmaceutical drugs increases.

Why More Drugs Isn’t the Answer

Without a doubt, medications for acute infections save lives – every day. As a Functional Medicine physician, I’m not anti-medication; I believe in making sound, sensible use of prescriptions when necessary.

However, one of the biggest problems with our current system is the degree to which it relies on drugs to address issues that they are ill equipped to address.

Drugs by and large are used to do one thing: suppress symptoms. If you have high blood pressure, you’ll be given a drug to lower it. If you have high cholesterol, you’ll be given a drug to lower that.

There’s rarely any investigation into what caused the high blood pressure or high cholesterol in the first place.

How Are We Doing Taking all Those Pills?

  • 1 out of 2 Americans die from heart disease yet more than half are on a heart medication
  • 7 of 10 deaths in the U.S. are caused by heart disease, cancer, diabetes, arthritis and obesity
  • 50 million Americans (approximately 1 in 6) have an autoimmune disease (more than cancer and
    heart disease combined)
  • Nearly 1 in 3 Americans have either prediabetes or diabetes. (100 Million)
  • At any given moment, roughly half of the adults in the U.S., including 9 out of 10 adults over age
    60, are taking at least one prescription drug
  • Almost a third of adults take two or more drugs.
  • Almost 30 percent of all teens are now on a prescription drug, as are 20 percent of young children.
  • America spent just under $310 billion on pharmaceutical drugs in 2015 (IMS Health 2016)
  • Medical care is the third-leading cause of death in the US., according to analyses published in BMJ in
    2016 and JAMA in 2000.
  • Chronic disease will generate $47 trillion in healthcare costs globally by 2030 if the epidemic is
    unchecked (Duff-Brown, 2017). That’s more than the annual GDP of the six largest economies in
    the world

Here’s Why Prescriptions Are Not Working:

1. Drugs rarely address the real problem. Imagine that you have a rock in your shoe and it’s making your foot hurt. You could certainly take ibuprofen or some other painkiller to reduce the pain in your foot, but wouldn’t a better solution be simply taking off your shoe and dumping out that rock? When you rely on meds to suppress symptoms, you fail to address the underlying issue.

2. Drugs don’t just suppress symptoms; they also suppress functions. Many people take NSAIDs like ibuprofen to cope with arthritis or inflammatory conditions. While these medications can be effective in relieving pain, they also reduce blood flow to cartilage. Blood carries all the nutrients and immune substances that we need for tissue repair. Ironically, taking NSAIDs chronically can worsen the problem because they actually reduce the tissue’s ability to heal.

3. Drugs often correct one imbalance by causing another—or several others. The interactions between proteins are extremely complex. If a drug interferes with one protein, it will inevitably affect many others. This causes what we typically refer to as “side effects.” But if you think about it, a drug really only has intended effects and unintended effects. The problem is that the unintended effects of a drug often far outnumber the intended effects. When we continue to address problems by creating imbalances, this destabilizes the body and compromises its ability to function.

More and More People are Looking for “HEALTH” care rather than “SICK” care.

Current studies reveal an increase in the number of people who prefer a non-medicinal solution to adverse health symptoms.

Many thousands of people do not want to take drugs and medicines to temporarily resolve their health issues while risking terrible side effects.

A wave of education and information continues to cross the globe and people understand more than ever that true health and function begins with taking care of the body and being proactive about preventing disease rather than waiting for sickness and using powerful drugs in the aftermath.

The CVS merger threatens to limit those wellness options.

Americans now realize the hefty cost of maintaining health insurance (which is largely driven by the pharmaceutical industry).

Budgets feel the strain of maintaining coverage for employees and Insurance companies maintain the power to dictate what care options are made available to these consumers.

This creates a major conflict of interest whereby an insurance company partners with a pharmaceutical distributor and the desires of the patient to pursue better wellness choices becomes jeopardized.

The truth is: those financially invested in increasing drug sales will want more people on pharmaceutical solutions, directly conflicting the health care wishes of families who want to pursue true health, healing, and function.

The use of pharmaceutical drugs accompanies both the risk of negative side effects and the reality that most health challenges never fully resolve through the use of medications.

The best solution begins with a proactive approach to health care that minimizes the risk of needing to enter into the medical delivery system in the first place.

And this is exactly why Functional Medicine is the future of medicine, today.

What Can You Do?

To start… share this article and continue the conversation!

For years I’ve said that we don’t need more doctors, nurses, hospitals, medications or technology. What we need is awareness, education and action.

The problem is not knowing what do do; but doing what we know.

This is exactly why I’ve decided to create a Health Coaching system with my new Nutrition Coaching program!

If you’re struggling with a chronic disease or you know someone who is… then ask them to find a Functional medicine practitioner or sign up for my nutrition coaching system!

What is a Functional Medicine?

Functional Medicine is an approach to medicine that views the body as a complex adaptive system, an integrated biological ecosystem in which one biological function affects another, and another after that.

In other words, nothing in the body happens in isolation, but as an interdependent part of a whole that has an effect on the whole.

Functional Medicine provides a new set of lenses through which to interpret and organize complex biological and social information so that we understand much better why we get sick and how we heal.

Whereas conventional Western medicine seeks to diagnose and manage disease, Functional Medicine guides the clinician to a more comprehensive view of the whole organism, not just organs—the whole system, not just the symptoms

Why doesn’t my doctor tell me all this?

Simple: he or she doesn’t know.

Doctors aren’t trained in any of this; they’re trained to identify and address acute issues, infection, and disease. That is, in fact, what our entire healthcare system is: sickcare.

And while it can and does save lives every day, conventionally trained doctors are simply not taught to see the body as one whole and integrated system. Your average doctor spends usually one— that is one— semester in nutrition.

They are taught to put out fires, not put conditions in place to create sustainable ongoing health. At best they can in some cases spot acute problems and stave off emergencies. But that’s it.

The 1 Thing You Need to Achieve Deep Sleep

In my health journey of now over 20 years, I have found that a large part of our problem with sleep is the abnormal brain pathways we’ve built up by

  1. Not Sleeping and
  2. Poor Behavioral/Lifestyle habits.

Through repetition, these brain pathways have caused sleeplessness to become hardwired into our brain.

In other words, it becomes habitual.

So with the recommendations and techniques that I’m going share with you, we will literally be re-building your brain pathways for perfect SLEEP.

This technique is actually very cool when you understand its potential beyond sleep alone. Neuroscience now understands that our brain is very much like a computer, where software can be uploaded with “training programs” for various skill sets. You stick in a USB stick or download the software and within 60 seconds you’ve got a new set of tools at your disposal.

Obviously, you can’t simply download a program from the internet into your brain (yet). But there is one technique similar to Pavlov’s conditioning experiments with dogs (using pairings of the bell and food to trigger salivation simply by association) that you can employ to upload “training programs” to your brain.

Like I said, this technique is so powerful that you can actually use it for other areas of your life. You can program any emotional state you’d like.

  • Replace fear with confidence.
  • Wash out anxiety with peace.
  • Become a sleep master rather than dragging through the night.

Similar techniques have been used for decades by super gurus like Tony Robbins, Oprah Winfrey, Warren Buffet, Pro Athletes of all kinds and even top neuroscientists.

Let me share a study with you conducted by Dr. Biasiotto from the University of Chicago.

In this science experiment, he split people into three groups and tested each group on how many free throws they could make. He then had the 3 groups perform the following tasks:

  1. Group 1: practice free throws every day for an hour.
  2. Group 2: practice free throws every day for 1 hour (but only visually in their mind)
  3. Group 3: The third group did nothing.

What did he find?

  • The first group improved by 24%.
  • The second group improved by 23% without touching a basketball!!!!
  • The third group did not improve which was expected.

Of course this experiment isn’t saying that we don’t have to practice or put any effort into getting better. What it does tell us is that our brain can be influenced by what we choose to think about.

Imagine what you could do if you implemented both practice and the mental rehearsal technique of visualization. The sky is the limit.

If you apply this to every aspect of your life, it can do wonders for you and those around you.

This short guide will help you to start the process of downloading a new “training program” to enhance your sleep (and anything else you want in life).

This is my gift to you!!! I Hope you like it…

But don’t just like it, Take it, and take action!

Programming Your Brain with The Deep Sleep Software

Have you ever been driving while listening to music, and when a particular song comes on, your brain immediately serves up a set of memories about a specific time in your life or singular event that was meaningful to you?

Our mind is constantly making associations. Good and Bad.

Chances are you’ve already done this technique with your sleep and you don’t even know it…

The problem is that you didn’t control it and it could have been done backwards.

Maybe you’ve established a NEGATIVE association with lying in bed…

An association of worry, anxiety, frustration, irritability or inability.

Chances are the minute you lie down in bed you feel it, only you didn’t know where are what it was coming from.

Your bed literally becomes the place associated with…

  • Anxiety
  • Anger
  • Sleeplessness
  • Tossing and Turning
  • Fidgeting
  • Heat and Discomfort

In fact, you’re likely a pro at this technique, you just didn’t know it – much less how to benefit from it. So let’s start learning how to use this gift we’ve been given.

How to Install Your Deep Sleep Software

The first step is of course to install the software. I refer to this as “software” because it creates new brain pathways for quick-access to the emotion or feeling you just “installed”.

We are going to install the Deep Sleep Software and then give you a button or trigger to launch the program when you need to feel the sense for “Deep Sleep”.

Don’t Check Out Here! The following exercise requires total concentration and focus, so find yourself 10-20 minutes when you can close your eyes and not be disturbed.

When’s the best time to do this exercise…

Immediately before you fall asleep at night or just after you wake up in the morning.

Let’s get started.

Step One

Start by taking a deep breath and then exhaling slowly. Allow your eyes to close and a wave of relaxation to flow down your body. Do this 3 to 4 times, with your eyes remaining closed and allow yourself to become completely relaxed. It’s also a good idea to try counting down from 50. This process puts you into the alpha brainwave which is the frequency for relaxation, creativity and clarity. Think of it as prepping your brain for a clean install

Step Two

When your mind is clear and calm, think of a time when you felt really relaxed, when things were just perfect. Maybe it was right after a massage, or an earlier time in your life when you woke up from an amazing night of sleep. Whatever that memory was, step inside your body and see what you would have seen when you were actually experiencing it. What did you hear? What did you feel? How heavy was your body? Were there smells or tastes or colors associated with it? The more sensory information the better. And if you can’t think of a time when you were relaxed, then fabricate it… just make sure it’s vivid and you run through all the details as if it actually happened.

I need you to really go for this. Feel how your entire body was perfectly calm, blissed beyond measure and heavily sedated with relaxation. Your mind was clear. You’re happy and everything was perfect.

Step Three

When you start to feel the relaxation sensations, step into the feelings and let them double. Sink deeper into that state and amplify what you’re experiencing. Allow the feeling to overcome you.

Step Four

When you get to a point where you know these feelings are about to peak, gently touch your thumb and index fingers together to form a ring (it doesn’t matter which hand you do this with). This will be your “trigger” or “control” button. Hold your fingers together as you continue to experience this image of incredible calmness.

This is important: Say to yourself mentally, “Whenever I want to feel fully relaxed and ready to fall into deep sleep quickly with ease, all I need to do is press my fingers together and it will be.”

Step Five

Now touch your fingers, then break your state by thinking about something completely different for a few moments. Or simply count up from 1 to 10. It’s important that you stop your trigger or control (touching your fingers) before your feelings begin to diminish

Step Six

When your mind is elsewhere, and the positive feeling has gone, return your fingers to their trigger state. Allow the feelings to flow and do not fight them; just let them arrive. You should feel the wave of relaxation begin to wash over.

Step Seven

If the feelings don’t get as intense as you’d like them to be (and I can almost guarantee they won’t the first few times), don’t worry – simply repeat the process and continue anchoring your software. This helps your brain to associate what you’re trying to accomplish. The more you do this, the better you will get at it, and the stronger your trigger or control button will be.

Running the Deep Sleep Software

Ok. So now that you’ve installed your software and tested to make sure it’s running, use it. When you lay down at night to go to sleep, simply turn on the software by using your trigger or control button. Remember to allow the feelings to flood your body. Let it expand and this will strengthen the software every time you use it.

If you do this correctly, you will see immediate results.

And remember, you may need to do this a few times to actually get your brain reprogrammed. After all, it wouldn’t be cool if we could just re-program our brains that easily!

How to Sleep Like a Pro

Sleep deprivation can lead to many health problems such as diabetes, obesity, cardiovascular disease, cancer, anxiety, and more. To feel your best, it’s vital to get proper sleep.

Make Sleep a Priority

Before mentioning any other suggestions, it’s important to note that if you don’t allow enough time for sleep, nothing is going to change! The amount of sleep that is required varies from person to person, but research shows that on average we need anywhere from seven to nine hours per night.

To begin, start with allowing eight hours for sleep. However, if you’d like to be a bit more specific about how much you need, you can try the following experiment:

How Much Sleep Do I Need?

  1. Track your sleep duration – you’ll do this for every day of the experiment
  2. Test your reflexes – go to humanbenchmark.com and test your reflexes for the first three days
  3. Add 30 to 60 minutes of sleep for 30 days. You can do this by going to bed earlier (recommended if you tend
    to be a “night owl”) or waking up later
  4. Test your reflexes (again) – go to humanbenchmark.com and test your reflexes after 30 days of longer sleep
    duration and see how they’ve changed. If they’ve improved, you’re on the right track!
  5. See how you feel – do you feel better now that you’re getting more sleep? Probably! Track your symptoms as
    you go through the experiment to determine how much better you feel with extra sleep.

As you do this experiment, you’ll want to pay extra-close attention to the following factors that improve sleep quality:

Control Your Exposure to Light

Light is the primary determinant of our circadian rhythm and sleep/wake cycle, and thus controlling our exposure to light is a powerful way to regulate sleep. The first step is to reduce your exposure to light at night by:

  • Avoiding or minimizing the use of computers, TVs, tablets, and phones three hours before bedtime. Use
    programs like F.lux or your smart phones “night shift” app to reduce the blue light emitted from these devices.
  • Dimming, covering, or removing anything that emits light in your bedroom like alarm clocks
  • Using blackout shades and/or an eyemask to make your bedroom as dark as possible
  • Wearing orange glasses to reduce exposure to blue light (try these if you need to fit them over
    eyeglasses)

Once you’ve reduced your exposure to light at night, you’ll also want to focus on getting exposure to sunlight during the day. You can do this by:

  • Taking a short walk when you wake up in the morning
  • Eating breakfast outside in the sun
  • Using a light machine

Move Your Body

It’s important to get adequate amounts of physical exercise for proper sleep. Make sure to pay special attention not only to exercise, but also the time that is usually spent being sedentary. Try a standing or treadmill desk, take the stairs, and walk more!

Optimize Your Sleep Nutrition

Some people do well eating a smaller dinner (especially those with digestive issues). Others do better with a bedtime snack, such as those who tend toward low blood sugar. In general, though, it’s best to go to bed neither overly full nor hungry. You should also make sure your diet isn’t too low carb or low fat, as these types of diets can also lead to trouble sleeping.

Cut Caffeine and Alcohol (Boo, Hiss!)

These two items can have a profound effect on sleep, so they’re best left out if you’re having sleep problems.
Remember that if you are currently drinking a lot of coffee, it’s best to wean yourself off rather than cutting it out cold turkey.

Manage Your Stress

It’s incredibly important to manage your stress effectively when trying for good sleep. Many of us tend to run around all day like chickens with their heads cut off and then wonder why we have trouble sleeping. Make sure to calm your system by implementing stress management techniques like deep breathing, meditation, yoga, tai chi, and more for good sleep.

Create a Relaxing Sleep Environment

Creating a bedroom that makes you relaxed and ready for bedtime is very helpful when it comes to getting quality
sleep. You can do this by:

  • Only using your bedroom for sleep and sex – avoid using electronics in the bedroom
  • Controlling the temperature of the room – most people sleep best in a slightly cool room
  • Getting a comfortable bed – your sleep isn’t going to be great if you find your bed uncomfortable!
  • Reducing the noise level – if there’s a lot of noise outside your bedroom, use earplugs or a noise machine
    to block it out

Why Your Saliva or Blood Hormone Test Results Mean Sh!t

Physicians have three options for hormone testing – serum, saliva or urine. Each of these testing methods is a viable option, but by themselves they are nearly useless for clinical recommendations.

As a long time chiropractic physician, I have spent the vast majority of my life studying human physiology and performance. Certified in functional medicine, I’m always looking for reliable tests to confirm or deny my clinical suspicions and help patients achieve a higher level of function and performance. Nothing irritates me more than someone who comes to me with a set of test results that quite literally mean shit in the realm of function and performance. So here’s my attempt to clear things up with respect to salivary, serum (blood) and urine hormone testing.

In my world, body fluids remain the most valuable source of information along with a thorough history. As I always say, let’s test, not guess. As a health provider, the most common fluids I’m interested in are blood, urine, saliva and sh!t (stool). Each one has its particular strengths and weaknesses, but they do not provide enough information by themselves. Therein lies the problem. Performing and analyzing just 1 of these panels is not comprehensive enough to make any sort of recommendation.

Serum (Blood) Testing

Advantages: Ideal for measuring hormone concentrations in the blood or plasma. Accurate for circulating hormones (not bioavailable hormones)

 

Disadavtanges: Does not measure Bioavailable Hormone or How those hormones are being metabolized in your body. It’s also just a “snapshot” of what’s happening.

Drawing blood or pricking your finger for hormones has long been accepted by the conventional medical community as the standard for measuring hormones.  There’s something “legit” about drawing blood and it’s also a pretty simple process that doesn’t take much time to do at all. Serum is ideal for testing peptide hormones such as FSH, LH, prolactin, fasting insulin, and thyroid hormones including Reverse T3, as well as thyroid antibodies.  It is also used to measure Sex Hormone Binding Globulin (SHBG) and, less commonly, Cortisol Binding Globulin (CBG).

For sex hormones, serum testing is accurate but limited. Why? For most sex hormones, no distinction is made in serum between bound and free hormone. This means you have no way of knowing the difference between a hormone that’s circulating in your blood versus actual uptake or utilization of that hormone in your tissue. Estradiol, estrone, estriol and progesterone are reported as total hormone and free hormones assays are not commonly available.  This may lead to misleading results in which hormone levels appear to be normal or even high normal because of an abundance of bound hormone.

However, if your free hormone level is low, you can be functionally deficient even with a normal total hormone level.  Serum testosterone is an exception in that it is commonly available as both total and free, and therefore can be useful in assessing hormone balance. But not so fast…

Another limitation of serum hormones testing is the “snapshot” nature of single point testing.   Because hormones are secreted in a pulsatile manner over the course of the day (and night), it is difficult to know whether the levels in serum represent a peak, a valley, or something in between (1, 2). This also presents a difficulty in monitoring treatment, as it is not possible to know whether today’s test was drawn at a similar point of hormone secretion as a previous test.

Finally, serum hormone testing does not typically allow for the measurement of estrogen, androgen, and adrenal metabolites, which can provide a wealth of information to assist in understanding of your condition and help to guide and fine-tune treatment options.

Saliva Testing

Advanatages: First, it’s non-invasive and can be done easily in your home. This also allows for multiple data points throughout the day. It’s a great way to measure Free Hormone or Bioavailable hormone.

Disadvantages: Accuracy starts to head south because of many factors including saliva production,

Over the last 10 years it appears that everyone is now doing salivary testing. Saliva has the advantage of being non-invasive as well as being accessible to practitioners such as naturopathic physicians, acupuncturists, health coaches and other practitioners who may be practicing in states where they are not licensed to order blood tests or draw blood themselves.  Saliva collection also allows for multiple collections over a period of a day or month which can help elucidate abnormal hormonal patterns, such as a shortened luteal phase or cortisol drift.  While this can theoretically be done with a serum test, it would be logistically cumbersome and you’d be walking around looking like a heroin addict.

Saliva is best used to evaluate the balance and flow of the estrogens and progesterone in women who are still having menstrual cycles.  It can also be used to evaluate cortisol secretion patterns by taking multiple samples over the course of a day and evening. While the free cortisol pattern in saliva has clinical value, there is a significant piece of the puzzle missing – metabolized cortisol. To properly assess your “adrenals” you need to know your free and metabolized cortisol.  A saliva test measures free hormone and its multi-point versatility makes it a better measure than serum for evaluating un-supplemented hormone status.

Saliva production is difficult for some patients, and there are multiple restrictions regarding eating, drinking, gum-chewing, make-up use, topical application, and tooth-brushing that must be observed to get a useable specimen.  Micro-damage from tooth brushing can result in elevated salivary testosterone levels for up to an hour after brushing, even in the absence of visible signs of bleeding, such as “pink toobrush”. Saliva can only be used to evaluate steroid hormones.  Peptide hormones, such as growth hormone and thyroid are not available.  While estradiol, estrone, and estriol, progesterone, testosterone, DHEA and cortisol are all available, depending on the lab, steroid hormone metabolites are not measured in saliva, limiting its utility in assessing metabolism of hormones or how they are actually impacting your body.

If your doctor or practitioner is using Saliva to monitor actual hormone therapy, stop! It’s not a great way to measure success because measurements are greatly affected by the use of exogenous hormones (3,4). Transdermal progesterone and testosterone, in particular, can result in supra-physiological levels (very high) in saliva testing, but all exogenous hormone use seems to distort results to some extent.

Because of this, you should be instructed to discontinue hormone use for between 12-36 hours prior to collection, depending on the hormone preparation. This of course can pose problems for practitioners who want to monitor hormone therapy.  Estrogen, for example, washes out of the system almost entirely in 20 hours and drops significantly within 12 hours.

Saliva collection, like blood, is a single point collection.  Although cortisol can be collected at multiple points, sex hormones are measured from a single morning collection.  Just as with serum tests, a single point of collection does not account for individual variation and may catch a peak or a valley in hormonal secretion – or perhaps a peak for one hormone and a valley for another.

Urinary Testing

Advantages: Non-invasive, as long as you don’t “piss” yourself. Good for monitoring available circulating hormone levels as well as their metabolites.

Disadvantages: You’re working with pee. Not able to accurately assess Free Cortisol to get an accurate depiction of Adrenal fatigue and Hormone balance. Accuracy is highly dependent on the lab and their equipment.

Measuring hormones in urine is less common in clinical practice than either serum or saliva, yet it is quite common in research. So Boom… guess which one Dr. Daniel prefers.  A 24-hour urine collection is the preferred method for testing hormones that are secreted at night and during deep sleep, such as Growth Hormone (5) Melatonin (6), and is the most economical and reliable way to evaluate steroid hormone metabolites.

But don’t start pissing in a cup just yet. Not all urine hormone testing methods are equal.  Serial single-point urine collection does not account for individual differences in hormone secretion, especially for patients with non-traditional schedules, such as shift workers.  Twenty-four hour urine collection accounts for the full day and night of hormonal secretion.  This eliminates the possibility of falsely elevated or depressed levels that may be obtained when a single point collection occurs at a peak or valley of an individual’s secretory cycle.

Just as single-point and 24-hour collection are different, not all technical methods of urine assay are equally accurate. Highly sophisticated Gas Chromatography(GC) run in tandem with Mass Spectrometry(MS) is emerging as the method against which all other methods are measured (7). So the methods matter. Some methods of urine testing are not optimal and quality may differ significantly from lab to lab.

Urine assays measure unbound hormone, reflecting that which is bioavailable.  The use of 24-hour urine hormone profiles in clinical practice has found these profiles to correlate well with symptoms reported by patients on hormone symptom questionnaires. Similarly, supplementation with exogenous hormones or other treatments and improvement in symptoms is reflected in values seen on follow-up tests.

What Form of Hormone Testing Do I Think is Best?

All of them. But in my opinion and for sakes of saving money, The DUTCH test is the best all in one.

The DUTCH test is a urine test, but it’s dried urine. DUTCH stands for Dried Urine Test for Comprehensive Hormones and is currently the most comprehensive lab test available in the market for measuring hormone balance and their metabolites.

This advanced hormone test was developed to improve on the available hormone testing options currently available. DUTCH offers the most extensive profile of sex and adrenal hormones along with their metabolites. Additionally, the daily (diurnal) pattern of free cortisol is included along with melatonin. This unique combination of clinical information is not available by any other method.

Effective HRT Monitoring: DUTCH testing was specifically made to be optimally effective for most forms of hormone replacement therapy. Unique methods are used for improved monitoring of oral progesterone and vaginal hormones.

Easy Collection: Patients collect just four or five dried urine samples over a 24-hour period. Dried specimen shipments are convenient worldwide. Dried samples are stable for several weeks.

Analytical and Clinical Validation: Precision Analytical testing methods go through a rigorous validation process to verify accuracy, precision, recovery, linearity, etc.

This single test gives you the same information that you would get from a blood, saliva and 24 hour urine test but oh so much more!

Now you know.

 

Dangers of Chemicals in Cosmetics

Dangers of Chemicals in Cosmetics

Using an array of cosmetics and personal care products is all about feeling confident and beautiful. But could they be making you sick? 

Do you thoroughly scan ingredients lists on the food products before buying? You should be doing the same for your skin care products.

Not all but most of the personal grooming products you use on a regular basis are loaded with a nasty slew of chemicals – both natural and synthetic.

Unknown to many, these synthetic ingredients carry a wide range of proven and suspected health risks; for example, these chemicals are known to interfere with hormone and nervous system functions (as endocrine disruptors and neurotoxins), and can cause allergies, skin irritation, respiratory distress, developmental problems, reproductive damage and even cancer.

Why should you worry?

Myth #1: FDA approved means safe

With the exception of color additives and some active chemical ingredients, cosmetics manufacturers have the full authority to use any ingredient without the agency’s approval.

What does it mean? Most claims made by the cosmetics companies are unregulated. Interestingly, the European Union has banned more than 1,000 ingredients to be used in cosmetics that may cause cancer, birth defects and reproductive issues.

Myth #2: Cosmetics are not absorbed into the body

The truth is cosmetics are absorbed by your skin and enter the bloodstream. The efficacy of nicotine and birth control patches confirm this. Most of the ingredients in the cosmetics penetrate the skin. You can get exposed to these chemical in a number of ways; for example, inhaling (sprays, powders) and ingestion (lipsticks, hand lotions and creams).

The health risks associated with these ‘unregulated, untested and sometimes unlisted’ chemicals have significant implications. It is because the average adult in the U.S uses 9 personal care products every day – getting exposed to 126 unique chemical ingredients [1].

There is mounting concern that the cumulative toxic burden from these chemicals may be responsible for increasing rate of reproductive issues and cancer among women. Pregnant women, babies and growing children are considered most vulnerable to these adverse effects on health and well-being.

The stakes are high and you should be paying attention to what goes in your product.

Let’s look at the top 10 toxic chemicals you should avoid and what makes these ingredients hazardous.

10 chemicals in the cosmetics you should worry about

  1. Parabens

Parabens are commonly used as preservatives in a wide range of make-up and skin care products such as lipstick, mascara, foundation, body wash, sunscreen, lotions and shaving creams. These chemicals are also found in some pharmaceutical products.  Parabens prevent the growth of fungus, bacteria and other micro-organisms in your cosmetic products – keeping them from spoiling and extending their shelf-life. But isn’t that a good thing?

Well, parabens are also linked with an increased risk of breast cancer. Parabens mimic the effects of estrogen – a female reproductive hormone excess of which is implicated in the development of breast cancer and fertility problems. These chemicals are absorbed through the skin and have been isolated in the breast tissue and biopsy samples from breast tumors [2] [3]. As reported by WebMD, a study found that parabens, even in small amounts, can encourage the growth of certain types of breast cancer cells.

  1. Phthalates

Phthalates are commonly used as solvents and softeners in hundreds of products ranging from household cleaners to grooming products such as cosmetics, nail polish, perfumes and hair spray. These controversial chemicals help to hold color, make nail polish less fragile, prevent hair spray to make hair too stiff and make fragrances last longer.

Phthalates work as endocrine disruptors – interfering in the way hormones work in our body.  They are known to disrupt the balance of other hormones that work synergistically with estrogen, including testosterone.

Phthalates are associated with an increased risk of breast cancer, early puberty in girls, decreased sperm count, behavioral problems, asthma in children, ADHD, premature birth, and reproductive defects in the developing male fetus. In addition, phthalate metabolites are also associated with obesity and insulin resistance in males [4]. Both National Toxicology Program and Environmental Protection Agency consider some phthalates (like DIP and DEHP) as ‘probable carcinogens’.

  1. Synthetic colors

Colorful cosmetics make us feel happy and refreshed. Bursts of orange, yellow and red when we open a jar or squeeze the gel tube enhance the overall experience of using that product. Make no mistake, the cosmetic companies are aware of  the power this spectrum of colors has on our physiology.

But did you know synthetic colors found in your cosmetics (and in the processed food items) are derived from coal tar or petroleum? These fake colors have been linked with cancer, allergies, hormonal imbalance, skin irritation, and ADHD in children.

  1. Fragrance

Consumer research shows that fragrance is one of the important factors when it comes to choosing a cosmetic or a personal care product. But the term fragrance can be misleading; it is actually a combination of dozens of chemicals added to either lend a pleasant smell or to mask the odor of certain harsh ingredients – aimed to enhance the user’s experience. On the pretext of protecting the secret formula, the cosmetics companies are not required to disclose the full ingredient list.

The chemical cocktail is present in many products such as perfume, cologne, shampoo, hair conditioner, soap, body wash, exfoliating scrubs, facial creams and moisturizers. The use of these unlisted and often untested ingredients are known to trigger allergies, migraines, skin irritation, runny nose and respiratory disorders like asthma. Some individual ingredients are even linked with cancer, development disorders and neurotoxicity among many other serious side effects [5] [6].

  1. Triclosan

Triclosan, known for its potent antimicrobial properties, is widely used in several products such as soaps, wipes, sprays, creams and toothpaste. Recently, the FDA banned triclosan from soaps but it is still found in the toothpaste, reports the New York Times.

Studies show that triclosan and similar chemicals in products – promising germ-free hands and surfaces – can do more harm than good. The risks of using triclosan are many. Firstly, it can contribute to the development of antibiotic-resistant bacteria. Secondly, chemicals like these have been shown to negatively impact metabolism, liver, and hormone functions (especially related to thyroid and reproductive system).

Any disturbance in the endocrine system can cause many health issues including “premature puberty, poor quality of sperm, fertility issues, obesity, and even cancer” [6]. In addition, triclosan is also linked with impaired learning and memory, impaired muscle functions and allergies.

  1. Mineral oil

Mineral oil is a colorless, odorless by-product of petroleum distillation process. It is an extremely common ingredient in baby oil, hair oil, moisturizers, lip-balm and other cosmetics. Why should you avoid using mineral oil?

According to a  2011 report by the National Toxicology Program, “Untreated and mildly treated mineral oils are known to be human carcinogens based on sufficient evidence of carcinogenicity from studies in humans [8].” While cosmetics contain a better grade mineral oil, scientists have raised grave concerns as much of the mineral oil we use contain contaminants that can be extremely damaging.

There is another reason to worry. Skin is one of the most important detox machinery in the body and works together with other organs to release toxins. But it needs to breathe to be able to perform this important function. The mineral oil is an “occlusive agent”—meaning it creates a barrier over your skin to prevent the loss of moisture; something like a plastic wrap. The skin can’t breathe and is left with clogged pores and toxin build up – increasing your risk of a breakouts and other skin disorders. This process can also damage collagen leading to premature skin aging.

  1. Sunscreen chemicals

Your treasured sunscreen product may contain active ingredients that are absorbed through the skin into the blood stream where they work as endocrine disruptors; especially among children. While these ingredients are added to protect the skin against the sun’s ultraviolet rays, studies show chemicals in most of the sunscreens can trigger cellular damage and even cause cancer.

Oxybenzone, the most common chemical used in the sunscreen, was found in 96% of the population in a study by CDC. This is an alarming figure as the chemical is a known endocrine disruptor, lowers sperm count in men and may cause endometriosis in women [9]. A 2015 Swiss survey for another ingredient octinoxate suggest that the exposure may put young children at increased risk of thyroid disruption.

This issue is very serious as the use of sunscreen – as a tool against sun exposure – has risen sharply; and people generally slather large amounts of sunscreen and over a large skin surface before stepping out in the sun.

  1. Sodium Lauryl Sulfate (SLS) and Sodium Laureth Sulfate (SLES)

SLS and SLES are surfactants widely used in cleansing products, shower gels, bubble baths, face wash and in shampoos – lending foaming and lathering properties to these products.

Both these ingredients are skin, eye and lung irritants. In addition, SLS can interact with other chemicals to form nitrosamines, cancer causing substance. On the other hand, SLES is found to be contaminated with 1,4 dioxane – classified as a possible human carcinogen by the International Agency for Research on Cancer.

  1. BHA and BHT

Butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT) are used as preservatives in many personal care products such as lipsticks, moisturizers, sunscreens, hair products, antiperspirant, deodorant, and other cosmetics. These chemicals are added to prevent the oxidation of fat and oils in these products; that can otherwise make the items go rancid and bad.

Both BHT and BHA are linked to cancer, endocrine disruption, liver and kidney toxicity, fertility issues, and reproductive and developmental toxicity [10].

  1. Lead

Most women apply lipstick without a second thought. But what they don’t know that most lipsticks, if not all, contain lead – a metal known for its neurotoxin properties. Lead has no useful role in the body but inside the body it mimics calcium and gets deposited in teeth and bones – causing severe damage to all the organ systems; with nervous and endocrine system taking the maximum impact. Lead is associated with learning and behavioral disorders, reduced fertility in both men and women, and delayed onset of puberty in girls and development of testes in boys. [111]

It is important (and scary) to know that there is no safe level of lead in the blood and it can be dangerous even in small quantities.

In fact, a recent study, conducted by the University of California, suggested that lead may not be the only metal in the lipsticks. The team detected nine toxic heavy metals, including chromium, aluminium, cadmium and manganese besides lead [12].

Is there something you can do to safeguard yourself?

It may not be possible to avoid every single chemical that is toxic. But you can definitely limit your exposure. Eating clean and avoiding processed food items loaded with preservatives, artificial sweeteners and fake colors is a good starting point to reduce the toxic burden on your system.

What else can you do?

  • Go for certified organic products
  • Awareness is the biggest tool you can have. Take out time to educate yourself and do your research before you buy any product.
  • Buy products with shorter ingredients lists and less chemicals. (See a name you can’t pronounce? Drop it)

It is again very important to note that buying a natural or herbal product may not always mean it is 100 % safe. EWG has created Skin DeepⓇcosmetics database, to help you research what toxic chemicals could be in your cosmetics and help you find safer, healthier alternatives.

References:

  1. Exposures add up – Survey results. EWG.org
  2. L Barr et al. Measurement of paraben concentrations in human breast tissue at serial locations across the breast from axilla to sternum. J Appl Toxicol. 2012 Mar;32(3):219-32. doi: 10.1002/jat.1786. Epub 2012 Jan 12.
  3. Darbare et al. Concentrations of parabens in human breast tumours. J Appl Toxicol. 2004 Jan-Feb;24(1):5-13.
  4. Stahlhut, RW et al. Concentrations of urinary phthalate metabolites are associated with increased waste circumference and insulin resistence in adult S. males. Environmental Health Perspectives 115, 6 (Jun 2007).
  5. S. National Toxicology Program. NTP toxicology and carcinogensis Studies of 2,4-hexadienal (89% trans,trans isomer, CAS No. 142-83-6; 11% cis,trans isomer) (Gavage Studies). Natl Toxicol Program Tech Rep Ser. 509 (Oct 2003):1-290
  6. S. National Toxicology Program. NTP Toxicology and Carcinogenesis Studies of Methyleugenol (CAS NO. 93-15-2) in F344/N Rats and B6C3F1 Mice (Gavage Studies). Natl Toxicol Program Tech Rep Ser. 491 (Jul 2000): 1-412.
  7. Nicole Greenfield. The Dirt on Antibacterial Soaps. NRDC. March 15, 2016.
  8. Mineral Oils: Untreated and Mildly Treated,Report on Carcinogens, Twelfth Edition (2011), National Toxicology Program, Department of Health and Human Services.
  9. The Trouble With Oxybenzone and Other Sunscreen Chemicals. EWG
  10. Butylated Compounds. Safe Cosmetics.
  11. Lead In Lipstick. Safe Cosmetics.
  12. Liu et al. Concentrations and Potential Health Risks of Metals in Lip Products. Environ Health Perspect; DOI:10.1289/ehp.1205518

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