Issue #103: Really...Mouth Taping?
Good morning. It's Wednesday, January 11th. Today is Step in a Puddle and Splash Your Friends Day - so yeah, there's officially a day for everything (thinking of all you in CA right now with puddles that are way too big!). ⛈️
So I was on a high for the first 46 hours of my 4-day fast (even with a pretty hardcore workout) and thought this is going to be easy. But then...I ran straight into a wall. This was around the same time I had to make dinner for my kids. Just need a little meditation and good night sleep - just 2 days to go! 👍
“Laugh and the world laughs with you, snore and you sleep alone.”
From the Lab: Nasal Breathing
Take Action: Mouth Taping
Speed Read: Magic Mushrooms
Wednesday Weights: A Little Different Row, Press & Curl
What We're Watching: The Sleep Diplomat
The number of Americans with moderate-to-severe sleep apnea. Layer in mild obstructive sleep apnea and this increases to 60M (I definitely snore some nights). That's why there's all those late-night commercials for CPAP machines. (NIH)
From the Lab
There’s one thing scientists and doctors agree on - nasal breathing is better than mouth breathing.
Our nose is a natural buffer (during our 20,000 breaths per day) to protect against all those invaders trying to get into our body (Issue #78).
Breathing with our nose brings in 20% more oxygen, warms the inbound air up to 40 degrees before it hits our lungs, and protects our teeth and gums. (source)
This is especially important during sleep - nasal breathing at night gives us a deeper sleep, studies show it plays a role in how we form memories during sleep, and even saves marriages from nights of snoring (you think we're joking about this last one?).
But for many of us - our airways are blocked. So we breathe through our mouth and snore or grind our teeth and clench our jaw - all in an effort to breathe.
But those same scientists and doctors don’t agree on the solution - mouth tape.
#1 Google Result:
Author James Nestor made this popular in his book “Breath” - leading to it becoming a TikTok trend.
Mouth tape may help snoring by keeping the mouth closed, which prevents the tongue from blocking the airway.
But if the blockage is in the sinuses and the nasal cavity is blocked - well then you just won’t be able to breath.
Studies are limited at this point, but there is a growing body of research to suggest that when done correctly, mouth tape just might be that solution to help you breathe through your nose for a much better night sleep.
*I can’t tell you I’ve done it myself, but have friends that swear by it.
Take Action
Use the right tape that will easily come off if you need air from your mouth - do NOT use duct tape! (list of 10 options)
Build up your "tape tolerance" (5 min —> 10 min —> 30 min during the day) before trying at night.
Do some breathing exercises to clear nasal passage. (NYTimes or the next level with The Oxygen Advantage)
Always seek out professional medical advice first - especially if you have severe sleep apnea and mouth taping isn’t the right option.
Thrive25 Partner Spotlight
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Phat Fudge is a performance food to replace energy gels and bars when you're working out.
Eat Clean. Play Often. Crush Life. That’s the Phat Fudge motto. Short and sweet, like the ingredient list - you're too busy crushing life to worry about weird, hidden junk in your food. Check it out HERE.
Speed Read
Health & Longevity in the News
Apple Fitness+ Expansion: Some key January updates to Fitness+ - kickboxing for total-body cardio, new trainers, sleep meditations, long walks with Jamie Lee Curtis, and songs from Beyoncé’s latest album, Renaissance. (More highlights)
Colorado’s Next: On Jan. 1, Oregon became the first state to allow adult use of psilocybin “magic” mushrooms. Licensed guides will likely determine whether the program is a success. First stop with the tour guide: the zoo. (NYTimes)
A Ripple in Spacetime: Using the giant Virgo interferometer in Tuscany, researchers are recording gravitational waves created by interstellar cataclysms as they wash through our planet. Since 2015, Virgo and LIGO (a pair of interferometers in the US) have recorded 100 events. With KAGRA in Japan joining the network in March, we will learn even more about black holes and neutron stars. (WIRED)
Wednesday Weights
Ever tried to curl while doing a crunch? How about a one-arm overhead press while kneeling? Mixing up strength day with 3 exercises designed to work new muscles for you.
Click HERE to view the workout on our YouTube channel.
Workout and video courtesy of Connor J. Obrochta. Check out all of Connor's workouts on Playbook!
What We’re Watching
Sleep regenerates our brain and body like no other physiological process. Take it from the resident sleep diplomat (his words), Dr. Matthew Walker:
“Sleep is the foundation on which the other two pillars of diet and exercise sit when it comes to good health.”
Check out Matthew Walker on MasterClass - he's a natural educator, taking complex science and making the ideas digestible for all!
Thanks for joining us today!
Check out the latest workout videos on our YouTube channel
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To health!
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs LLC does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.