Author Archive for Nancy Lonsdorf

Happy Holidays! How to Smile More and Stress Less

By Nancy Lonsdorf on December 10, 2024 No Comments

Addressing holiday stress is vital for understanding its impact on mental and physical health, with a significant portion of Americans reporting feeling stressed during the holiday season. This stress arises from financial strain, family dynamics, and the pressure to create a perfect holiday experience. Recognizing these stressors is the first step towards managing them effectively, with coping strategies that can lead to more balanced and fulfilling festivities.

Holiday Heart Syndrome, a lesser-known risk, highlights the physical toll of the holiday season, exacerbated by overindulgence and increased stress levels. Raising awareness about this condition encourages healthier holiday habits and prevents potential health crises. Cultivating a healthy mindset is crucial, focusing on realistic expectations, self-care, and finding joy in simple pleasures to enhance the overall holiday experience.

The content covers practical advice for a balanced holiday season, including managing financial stress, making mindful nutritional choices, and acknowledging the complexity of family dynamics. Offering tips for healthier holiday cooking, financial planning, and conflict resolution equips viewers with the skills needed to enjoy the festive period without compromising their mental and physical health.

Overwhelmed by holiday stress? Discover how to transform your holidays into a time of joy and well-being! NEW! Share your stressful holiday challenge with Dr. Nancy and Master Coach Ziv at the link below, and we’ll try to address it in the next podcast! https://www.surveymonkey.com/r/DRNANCY

Download: Transcript How to Smile More and Stress Less

Categories : Articles

“Instant Calm?” Get it now with Easy Brain Hack that works!

By Nancy Lonsdorf on November 21, 2024 No Comments

Download your free “Instant Calm” Guide!
https://nancy-lonsdorf-md.mykajabi.com/exercise

In this video, we talk about the brain and emotion—particularly stressful emotions that may feel stronger than we’d like. It seems like, these days, so many things can trigger our emotions, leaving us feeling overwhelmed. But what can we do about it once the emotion has already taken hold? That’s what I want to share with you—some empowering brain research and practical techniques to help you calm those strong emotions so you can focus on what matters.

Let’s start with the basics.

Stress impairs executive functioning. Executive functioning is simply our ability to use our mind for what we want, when we want.

Two key aspects of executive functioning—working memory and cognitive flexibility—are especially vulnerable to stress. Working memory is like our mental desktop, holding information we need in the moment. Cognitive flexibility is our ability to adapt quickly to changes, like shifting focus when we’re interrupted. When we’re stressed, both of these functions are compromised, making it harder to think clearly or respond effectively.

Now, some people deal with stress by suppressing their emotions. They might say, “Oh, that didn’t bother me,” and move on. But research shows this approach has a cost—not just emotionally, but physically. Suppressing emotions increases blood pressure, which over time can harm our health. It can also negatively affect relationships, as it inhibits genuine communication and connection.

So, if suppressing emotions isn’t helpful, what can we do instead? That’s where a fascinating technique called “naming your emotion” comes in.

What is “Naming Your Emotion”?

Researchers call this affect labeling. It’s as simple as identifying and naming the emotion you’re feeling. For example, if you’re feeling anxious, you might say, “I feel anxious.” When you do this, your brain’s prefrontal cortex (responsible for logical thinking) becomes more active, while your amygdala (which triggers strong emotions) calms down. This simple act of naming the emotion can help reduce its intensity.

A related technique is called reappraisal, where you consciously reframe how you perceive the situation. For instance, if you see a picture of a snake and feel fear, you might think, “It’s just a picture. The snake isn’t real.” This exercise also calms the amygdala and activates the prefrontal cortex, helping you feel more in control.

The power of processing emotions goes beyond naming them. A study by Dr. Pennebaker in the 1990s showed that writing about difficult experiences helped people resolve their emotions and move forward more effectively.

Participants who wrote about their emotions and thoughts for just 30 minutes a day over five days were reemployed much faster than those who didn’t. Interestingly, those who gained the most emotional resolution used words like “realized” and “understood,” indicating that insights and cognitive processing play a key role in letting go of emotional baggage.

This teaches us an important lesson: emotions don’t resolve just by venting. Instead, process them thoughtfully—name them, explore what you feel, why you feel it, and see what new perspectives and insights come of it. That’s the key to lasting emotional freedom.

In a world filled with emotional triggers, these proven techniques—naming, reappraising, and processing—can help us stay calm and centered. Whether you’re navigating work challenges, personal conflicts, relationships issues or the stress of daily life, these tools offer a way to regain balance and peace.

Before I go, I encourage you to download the PDF I’ve prepared to help you practice these exercises. If you find yourself stuck in a loop of worry or frustration about something, take a moment to “step back,” put a name to your emotion and write about the issue.

Let me know how it goes by taking the short survey at the link given in the “Name Your Emotion, ‘Instant Calm’” pdf guide below. I’d love to hear about your experience!

Download your free “Instant Calm” Guide!
https://nancy-lonsdorf-md.mykajabi.com/exercise

Categories : Articles

Decoding Meditation for Better Living with Neuroscientist and Meditation Expert Tony Nader MD PhD

By Nancy Lonsdorf on October 31, 2024 No Comments

 

Transcript from: Decoding Meditation for Better Living with Neuroscientist and Meditation Expert Tony Nader MD PhD

Dr. Nancy Lonsdorf:
I’m Dr. Nancy Lonsdorf, integrative physician and founder of My Ageless Brain. This evening, I have the great pleasure of speaking with a very distinguished guest, Dr. Tony Nader. I believe you’ll be just as excited as I am to hear from him. Dr. Nader will share the latest research and insights into the nature of consciousness—a synthesis of centuries of thought and modern science.

Dr. Nader holds a Ph.D. in neuroscience from MIT and is a Harvard graduate. He currently leads the Transcendental Meditation organization, having been personally appointed as successor by Maharishi Mahesh Yogi to preserve and extend this tradition of consciousness. Dr. Nader has a new book, Consciousness Is All There Is, which presents a thorough, logical, and accessible exploration of how consciousness is the source of everything. The book offers an experiential journey, helping readers grasp the depth of our minds, brains, and human existence. It’s inspiring, enlightening, and essential for anyone—whether physicists, philosophers, or ordinary people—who wants to understand consciousness at a profound level. I’m honored to welcome you today, Dr. Nader.

Dr. Tony Nader:
Thank you, Dr. Lonsdorf. It’s a joy to discuss these topics with someone like you, who brings such depth of knowledge and insight. Consciousness is the foundation of everything we experience. Without it, life as we know it has no meaning. Imagine being in a state of anesthesia all the time—wealth, love, or knowledge would hold no significance without consciousness.

We tend to think of consciousness as a byproduct of the brain—something simple or passive. But consciousness has dimensions. It can be broad, clear, sharp, or restricted. Throughout the day, we experience varying states—sometimes we’re tired, other times we’re alert and expansive. These fluctuations reflect different levels of consciousness, and our goal should be to cultivate the highest and most resilient states.

Dr. Lonsdorf:
That’s a fascinating point. So, even in our waking state, we experience variations in how open, clear, and attuned we are. Your book explores how we can develop consciousness to function at our best more consistently. Could you share how this development works?

Dr. Nader:
Absolutely. Consciousness is like an ocean. On the surface, we encounter waves—our daily thoughts, experiences, and emotions—but below that lies a vast, unchanging depth. Transcendental Meditation (TM) allows us to transcend the surface-level activity and experience that depth directly. This is what we call “pure consciousness.” It’s an experience of wakefulness without content—being awake, yet not caught up in the physical or mental world around us.

Many great scientists and thinkers experience moments of clarity and insight when their minds become quiet, tapping into this deeper level of consciousness. From this level arise creativity, solutions, and resilience. It’s like accessing a reservoir of intelligence that supports not just personal well-being but also societal harmony.

Dr. Lonsdorf:
So you’re saying that through transcending, we can align with that deeper consciousness and function better, both individually and collectively?

Dr. Nader:
Exactly. This deeper consciousness is primary—it’s the source of all creativity, intelligence, and fulfillment. Think of it like the ocean beneath the waves. On the surface, life may feel turbulent, but when we transcend, we access a calm and infinite depth. This inner state of consciousness not only enriches individual life but also impacts society. Research has shown that when groups meditate together, they generate coherence in collective consciousness, reducing crime, conflict, and even hospital admissions.

Dr. Lonsdorf:
That reminds me of the research you conducted in Lebanon during the civil war. Could you share more about that study and how it influenced your understanding of consciousness?

Dr. Nader:
Yes. In 1981, while working as a young doctor, I decided to test the hypothesis that even a small percentage of people practicing TM could influence collective consciousness. Maharishi had predicted that if just 1% of a population practices TM, societal harmony would improve.
During the Lebanese civil war, we gathered a small group in the village of Baskinta. This war had been raging for years, with frequent bombings and immense suffering. When we reached the critical mass of 1% meditating, the fighting in that village stopped. Schools reopened, and life normalized. Meanwhile, the war continued unabated in neighboring areas just miles away. Interestingly, the villagers attributed the peace to divine intervention, saying, “God must love us this year.”

Dr. Lonsdorf:
That’s incredible. So transcending can foster peace not just within individuals but also at a societal level. Your work offers hope, especially in today’s divided world. What’s your vision for how consciousness could reshape society if more people adopted these practices?

Dr. Nader:
Imagine a room plunged into darkness, where people stumble over each other, unsure of what lies ahead. In such a state, differences become threats, and fear takes over. But once the light comes on, everyone realizes they are not enemies. This is what happens when consciousness expands—divisiveness gives way to unity. Differences remain, but they become complementary rather than divisive. In a world with higher collective consciousness, conflicts will naturally dissolve, and cooperation will become the norm.

Dr. Lonsdorf:
That’s a beautiful vision. It aligns with the idea that peace begins within each individual. UNESCO, as you mention in your book, states that wars are made in the minds of men. And the United Nations promotes the idea that peace begins with each of us. If every person were to radiate peace, the world would change profoundly.

Dr. Nader:
Exactly. When individuals are peaceful and balanced, their consciousness contributes to the harmony of the whole. Just as every tree must be green for a forest to flourish, every individual must cultivate peace within for society to thrive. This is the power of TM—it enables individuals to access their deepest self, which is inherently peaceful, harmonious, and creative.

Dr. Lonsdorf:
That’s such an empowering thought—peace begins with us. It’s inspiring to know that even with the overwhelming issues we see on the news, we can make a difference by changing ourselves.

You mentioned earlier that higher consciousness also influences health. Many people wonder how consciousness and healing are connected. Could you elaborate on how TM supports physical well-being, especially in the context of aging or chronic health challenges?

Dr. Nader:
Yes, everything in the body is an expression of consciousness. Through TM, we access consciousness in its pure form, bringing the mind and body back into alignment with their original design. Stress, fatigue, poor diet, and environmental toxins accumulate over time, throwing the system off balance. But when we transcend, we restore coherence and balance, allowing the body to heal.

This process is akin to sleep, where the body detoxifies and repairs itself. Similarly, during TM, the nervous system resets, stress dissolves, and the body returns to a healthier state. Even epigenetic markers can change. With regular practice, the body aligns with its blueprint, supporting both physical and mental well-being. While no one needs to have a perfect body or brain to experience higher consciousness, maintaining good health makes it easier to transcend and experience deeper states of awareness.

Dr. Lonsdorf:
It’s wonderful to know that higher consciousness is accessible to everyone, regardless of physical challenges. I’ve even seen people with dementia, brain injuries, or mental health issues transcend effortlessly if they remember to close their eyes and practice. That speaks to the universal nature of consciousness—it’s beyond the brain or body.

Dr. Nader:
Exactly. Consciousness is primary; the brain merely processes and reflects it. Even if the brain is compromised, we can still access pure consciousness, which is unaffected by surface-level imbalances. The healthier the brain and body, the easier it is to experience this depth, but anyone can transcend with the right technique.

Dr. Lonsdorf:
You’ve given us so much to think about. Before we wrap up, I’d love to hear your thoughts on karma and randomness. Many people struggle with challenges and attribute them to past karma, leading to self-blame or despair. In your book, you mention that not everything is karma—that randomness also plays a role. Could you explain?

Dr. Nader:
Yes, karma is one aspect of life—actions from the past influence the present. But it’s not the only factor. Some events happen randomly, especially at the quantum level. For example, Maharishi once spoke about an accident involving someone who had been living a good life. He explained that it was simply an accident—a random event, not the result of karma.

Life unfolds with freedom and uncertainty at every level, from the movement of particles to the choices we make. Randomness introduces new possibilities, some of which may lead to unexpected challenges. However, higher consciousness can help us navigate these uncertainties. With expanded awareness, we develop intuition, allowing us to foresee and avoid potential problems. When we do encounter difficulties, transcending helps us rise above them, restoring clarity and balance.

Dr. Lonsdorf:
That’s an empowering perspective—knowing that not everything is predetermined and that we have the tools to overcome challenges. Finally, what is your deepest hope for the impact of your book, Consciousness Is All There Is?

Dr. Nader:
My hope is that the book inspires people to look at life through the lens of consciousness rather than materialism. When we realize that consciousness is the foundation of everything, it changes how we approach life. We begin to align with the natural intelligence within us, leading to greater happiness, fulfillment, and harmony.

On a larger scale, I hope the book helps people understand the science behind group meditation and the positive effects it has on society. This knowledge isn’t esoteric or magical—it’s based on scientific principles. If more people adopt these practices, we can create a world where peace and unity are the norm, not the exception.

Dr. Lonsdorf:
Thank you so much, Dr. Nader. Your insights are both profound and practical. I hope everyone listening orders a copy of Consciousness Is All There Is. It’s a treasure trove of wisdom, bringing together insights from neuroscience, philosophy, and physics in a way that’s accessible to all.

Dr. Nader:
Thank you, Dr. Lonsdorf, for this wonderful conversation. It’s been a joy to share these ideas, and I wish everyone the best on their journey toward higher consciousness.

Dr. Lonsdorf:
Thank you again, Dr. Nader. Your work is a gift to the world. I wish you great success, and may your message inspire peace within individuals and across the globe.

 

NOTE:  TM is being offered at 50% off through the end of 2024, to help make it available to nearly everyone, and to promote societal harmony and peace during these challenging times. Money back guarantee and scholarships based on need are available.  Contact your nearest TM Center by visiting www.tm.org and entering your zip code.

 

Selected References (of over 40 published) on TM and Reduced Crime and War:

  1. Hagelin, J.S., et al. (1999). “Effects of group practice of the Transcendental Meditation program on preventing violent crime in Washington, DC: Results of the National Demonstration Project, June–July 1993.” Social Indicators Research, 47, 153-201. This study analyzed the reduction of violent crime in Washington, D.C., during a focused meditation project, observing significant statistical improvements in crime rates during the meditation period
  2. Orme-Johnson, D.W., et al. (1988). “International peace project in the Middle East: The effect of the Maharishi Technology of the Unified Field.” Journal of Conflict Resolution, 32, 776-812.
    This publication reported on the impact of TM practitioners in Israel and Lebanon during the 1980s, finding an 80% reduction in conflict levels during meditation periods. The results indicated strong statistical significance, encouraging further investigation into the societal effects of meditation
Categories : Articles

6 Easy Ways to Detox for Spring

By Nancy Lonsdorf on March 30, 2021 6 Comments

Ever notice that in the springtime you may feel a little “off,” sluggish or fatigued, less hungry, or even sense a subtle “flow” in your system?

All good! It’s spring, and your body knows it. According to timeless Ayurvedic wisdom, these feelings mark a predictable seasonal shift that is nature’s version of “spring cleaning.”

Ayurveda describes that “ama,” or impurities deep in our bodies begin to loosen and “flow” out at this time of year, not unlike the mountain snow, melting and trickling down towards the plains.

spring waterfall

Best of all, we can take advantage of this innate cycle by adjusting our diet and lifestyle during this time, to support maximal detox, with the added benefit of strengthening immunity.

How Our Genes Express Themselves Seasonally

This is more than simply an interesting idea. A landmark study published in Nature Communications validates that our genes themselves change expression depending on the season: over 5,000 genes—nearly 25 percent of those tested—vary seasonally.

As a result, for example, inflammatory tendencies are greater in the winter, while immunity is stronger in the summer. Predictions are that COVID-19 will recede during the summer, and enhanced immunity may play a role. Ever notice how you rarely catch a cold or flu in July? Hopefully, this year will be no exception! (See 6 easy tips below to shore up your detox and immune systems.)

Initial studies hint that genes responsible for detoxification and elimination vary seasonally, and further research will likely validate this aspect of Ayurvedic “wisdom of the seasons,” as well.

So, what should you do now in light of this fascinating and important fact of your seismic seasonal genomic shift? Take advantage of it!

Watch Dr. Nancy’s video Head Up: Your Genes Are Changing!

6 Quick Tips to Detox Now!

Here are your Quick Detox Tips* for 2020. Do them now while your detox genes are up and ready. Six weeks is ideal, but even a week or two will make a big difference. After all, Spring has sprung!

Hot Water

1. Drink half a cup of boiled, warm/hot spring water every hour until 6:00 p.m.

 

 

 

Fresh Ginger

2.  Add fresh ginger root to your daily diet. A thin slice with a dash of rock salt and lemon before each meal will stoke your detox fire.

 

 

 

Avoid Cheese

3.  Avoid or reduce cheese, yogurt (except as lassi, a fresh yogurt drink; see recipe below), cold drinks and foods like ice cream and other frozen desserts, red meat, chocolate, sugar, and alcohol.

 

 

Tumeric

4. Include these detox enhancers in your daily diet, ideally in each meal:

• turmeric powder, an amazing detox enhancer

• coriander, which supports liver detox enzymes

• hot water

• fresh probiotic sources, such as homemade lassi or kefir

• fresh, steamed or sautéed greens, such as chard, kale, dandelion, mustard

 

5. Follow your body’s inclination for more rest, which itself aids detox. Go to bed early and be regular in your meditation practice. I recommend the Transcendental Meditation® (TM) technique due to the deep, rejuvenating rest it gives to mind and body both. In addition, it nourishes the root of all spiritual development and traditions, our own pure consciousness.

 

Hobbies

6. Remember to stay safe—socially distance and wear your mask! Yet, also spend time outdoors, on favorite hobbies, and give yourself permission to laze around now and then. This will help mellow out any emotional detox, which also ramps up in the spring.

Mother Nature provides another built-in remedy for spring moodiness, with research showing the more time spent outdoors in the Spring sunshine, the better the mood!

Final reminders: get outdoors, take ample screen breaks, “short” the news, and enjoy this salubrious season with a naturally purified, strong and uplifted body, mind, and spirit!

LassiDetox and Digestive Lassi

  • 1/2 cup of fresh, plain nonfat yogurt (ideally made fresh at home the night before)
  • 1 cup of water
  • 1 pinch of rock salt
  • 1 pinch of black pepper
  • 1 pinch of cumin powder (lightly toasted in a dry pan on the stove is ideal)
  • mint leaves or cilantro, finely chopped
  • Blend all ingredients, and drink with your meal.

 

Check out my favorite detox herbals here:  Choose up to three herbal supplements to take this month to support your body’s elimination of toxins and deep, inner “spring refresh.”  (As always, check with your doctor before beginning any new diet or supplements, especially if you take medication or have a medical condition.)

*If you have a health condition or take medication, please consult your physician before adopting any new dietary recommendations. Although unlikely, if any discomfort occurs, stop the above recommendations.

To schedule an Integrative Ayurveda “Comprehensive Wellness Transformation” or consultation by phone or teleconference, please contact Dr. Lonsdorf’s office at 641-469-3174 or healthoffice@drlonsdorf.com.

 

  1. Dopico, X., Evangelou, M., Ferreira, R. et al.Widespread seasonal gene expression reveals annual differences in human immunity and physiology. Nat Commun6, 7000 (2015). https://doi.org/10.1038/ncomms8000
  2. Gunderson MP, Nguyen BT, Cervantes Reyes JC, et al. Response of phase I and II detoxification enzymes, glutathione, metallothionein and acetylcholine esterase to mercury and dimethoate in signal crayfish (Pacifastacus leniusculus). Chemosphere. 2018 Oct;208:749-756. DOI: 10.1016/j.chemosphere.2018.05.183.
Categories : Uncategorized

Take a Morning Walk to Lose Weight, Feel Great

By Nancy Lonsdorf on May 1, 2020 3 Comments

When do you exercise? Do you fit it in after work in the early evening? Do you get up early and do it in the morning? Or are you one of those people who sneaks in a game of tennis at lunchtime? And do you exercise gently, vigorously, or however you can?

Here are tips from Maharishi AyurVeda®—and new research findings—on the best times and easiest ways to exercise for better health.

What’s the Best Time to Exercise?

when is the best time to exercise?Believe it or not, the ancient health system of Ayurveda has very clear suggestions about when and how to exercise. For thousands of years, Ayurveda has been recommending that there are two ideal times to exercise:

  • In the morning, between 6:00 a.m. and 10:00 a.m.
  • In the evening, from 6:00 p.m. to 10:00 p.m.

Why are these the best times to get moving? According to Ayurveda, these are the times of day that are dominated by Kapha Dosha. Kapha refers to the structural element in our bodies. This element is more stable and slow, and can lend a little sluggishness to the body. (See my article on the Supersystems for more on what this means.)

Exercising during Kapha times of day helps us balance and protect our bodies. The stimulation of exercise counters the sluggishness of Kapha, while the stability of Kapha helps keep the body from getting overstimulated, or even injured, during exercise.*

 Watch Dr. Lonsdorf talk about the importance of when to exercise (4:17)

Can Exercise Improve Nighttime Blood Pressure?

Can Exercise Improve Nighttime Blood Pressure?What does modern medical research have to say about the best times to exercise? Recent research validates the Ayurvedic principle that early morning and evening are optimal.

One researcher studied the effects of doing aerobic exercise at three different times of day on a particular health measure: nocturnal blood pressure.1 While we sleep, our blood pressure should drop gradually and reach a low point in the early morning hours. This blood pressure dip gives our heart a rest.

But for some people, their blood pressure just doesn’t drop at night. These non-dippers, as they’re called, have an increased risk of cardiovascular disease and heart failure later in life. How might exercise affect this blood pressure drop at night, for both dippers and non-dippers?

Morning or Evening Exercise Has Better Health Effects

Morning or Evening Exercise Has Better Health EffectsThis study found that people who exercised in the morning, around 7:00 a.m., got the most benefit. They had the largest drop in their blood pressure during the night. This happened both for people who have normal blood pressure dip at night and non-dippers.

It may seem counterintuitive, but exercising early in the day affected their blood pressure in a beneficial way—15 to 20 hours later.

The second-best time to exercise, according to this study, is in the evening. This may also be counterintuitive: “That’s close to bedtime, so it’s got to lead to non-dipping at night.” But people who exercised at 7:00 p.m. had a healthy blood pressure dip during the night, and a good dip in their lower, diastolic blood pressure too.

According to AyurVeda, evening is a good time to exercise, but also second best, due to potentially being overstimulated before bedtime (more on that in a moment).

Noontime Exercise? Not So Much

Noontime Exercise? Not So Much

The participants who exercised at lunchtime, on the other hand, didn’t experience the same benefits. Their blood pressure dipped somewhat during the night, but not to the same extent or with the same benefit as for those who exercised at 7:00 a.m. or 7:00 p.m.

This may be counterintuitive too. We think we’re doing something great for our health by going out for a noon run or tennis match, but mid-day exercise is not as beneficial on nighttime blood pressure. Still, exercise anytime is better than not exercising at all!

Ayurveda would agree that mid-day is not when the body wants to exercise. In fact, noontime is the best time to eat your main meal. There’s an Ayurvedic saying that makes this research meaningful: “After lunch, rest awhile. After dinner, walk a mile.”

The Power of the Morning Walk

The Power of the morning walkAyurveda also highly recommends walking in the morning. In fact, walking is considered to be a Rasayana, or rejuvenative. A traditional tale illuminates why this Rasayana is such a powerful health practice:

An ancient king in India wanted to find the best Vaidya, or Ayurvedic health practitioner, for his family. He called all the great Ayurvedic physicians to come to his court.

To test them he asked, “What is the one rejuvenative that is available to everyone, costs nothing, and is very easy to do?”

The answer given by the winning Vaidya was “a morning walk”—preferably outdoors, in the morning light.

Dr. Lonsdorf talks about the power of the morning walk (3:24)

20 Minutes of Morning Light Leads to Leaner Physiques

20 Minutes of Morning Light Leads to Leaner Physiques

This ancient recommendation is also supported by modern research. A recent study by Northwestern University looked at light exposure and its effect on the human body.2

The researchers found that being outside in the morning dramatically influences our metabolism for the entire day. They also discovered that people who get more morning light exposure are leaner—have less fat.

As much as 20 percent of our body mass, and our weight, is determined by how much morning light we get. If we don’t get enough light in the morning, our body clock gets de-synchronized and alters our metabolism.

When that happens, even if we eat the same amount of food, we will tend to gain more weight. The researchers concluded that being outdoors in the morning—for at least 20 minutes—is beneficial for weight maintenance.

Timing Is Everything

Timing Is Everything

With exercise, like everything in life, timing is everything. Stay in tune with the natural rhythms of your body by exercising during the Kapha time of 6:00 to 10:00 in the morning or 6:00 to 10:00 in the evening.

Walking in the morning is a great way to get gentle exercise, while benefitting from the positive effects of morning light on our metabolism throughout the day.

In the evening, we all have our own unique tolerance level for exercise. Go with what works for you. If it’s vigorous exercise, finish by 8:00 p.m. in order not to interfere with sleep. For some people, a walk or something equally gentle in the evening is best so as not to disturb sleep.

Exercise according to your capacity and work up gradually. If you aspire to be an elite athlete, or love to push yourself in exercise, that’s fine. Just do it within your capacity and work up slowly.

“Balance is the key to perfect health.” —Maharishi Mahesh Yogi

“Balance is the key to perfect health,” as Maharishi Mahesh Yogi, the Founder of the TM program and Maharishi AyurVeda, often said. This quote beautifully encapsulates the wisdom of Ayurveda.

When you stay in balance with the natural rhythms of your body, you’ll enjoy the greatest surge of energy during the day—and dive into the most rejuvenating sleep at night. Are you ready? Let’s get moving!

Categories : Articles
Tags :

Get Sharper Focus While You Firm Your Skin

By Nancy Lonsdorf on August 9, 2018 No Comments

Get Sharper Focus While You Firm Your Skin

About wrinkles—there is one particular herb that is very helpful in this regard. It’s called Gotu Kola and it just may be every woman-over-forty’s best friend— it enhances collagen production in the skin!

At the same time, Gotu Kola promotes brain health and improves focus and concentration.

Accordingly, Ayurveda describes that our nerves, brain, and skin are intimately connected. No surprise, given there are over 1,300 nerve endings in every square inch of our skin!

Stress and Our Skin

When our nerves kick into “high gear,” we tend to over-secret cortisol, our “fight of flight” hormone. Besides causing us to feel tense and overwhelmed, cortisol also breaks down proteins, including collagen. No wonder that protracted stress can seem to “age” us 10 years in a very short time!

In addition, drinking caffeine to “keep going” when under stress adds insult to injury. Recent research links caffeine to reduced synthesis of collagen—further aging our skin (sorry, coffee lovers!)

Solutions?

Drink water-decaffeinated coffee to avoid coffee’s skin-shrinking effects, while maintaining many of its antioxidant and health benefits.

Or better yet, switch to Gotu Kola tea to enhance your focus and productivity while you FIRM your skin. As opposed to cortisol, Gotu Kola actually promotes the growth of collagen.

Reach for the Gotu Kola instead of coffee and enjoy a calm, focused mind and the beauty benefits of firmer, more youthful skin as well!

Categories : Articles

New Way to Enhance Memory And Look Younger–Really!

By Nancy Lonsdorf on August 16, 2016 1 Comments

Would you ever imagine there could be a coffee substitute that helps with mental alertness while it smooths your wrinkles? We can thank Mother Nature for Gotu Kola, a versatile brain tonic that also strengthens and nourishes the skin. In this video Dr. Nancy Lonsdorf gives a brief explanation of what the herb is, the effects it has and the interesting correlation between the brain and the skin.

Gotu Kola is most commonly know as a memory enhancer. While it does have positive effects on the brain it also has positive effects elsewhere. It turns out that the nerves in the brain and the skin have a very special connection. Not surprising if you consider how much stress can influence both our minds and our skin!

While our stress hormone, cortisol, causes collagen breakdown, Gotu Kola promotes collagen growth, so along with greater mental clarity and alertness, this amazing herb actually delivers healthier, youthful skin.

Dr. Nancy Lonsdorf recommends drinking Gotu Kola tea instead of coffee, to avoid the caffeine– another collagen-buster– and naturally boost your mental energy. Tomorrow morning, skip the joe and reach for the “go” of Gotu Kola– you’ll perk up and look younger for it!

For more Ayurveda tips to enhance your health and well-being, visit Dr. Nancy Lonsdorf’s blog https://drlonsdorf.com/blog/

For a Personal Wellness Session over Phone or Skype with Dr. Nancy Lonsdorf, schedule your Personal Wellness Session today.

Categories : Articles

Overcome Emotional Stress

By Nancy Lonsdorf on July 8, 2016 1 Comments

We all have emotional stress in our lives. Whether we experience it everyday or only on occasion, emotional stress is an inevitable part of life. While stress is natural to life, it is becoming more and more prevalent to deal with it by taking anti-depressants, even when not clinically depressed. Is this really necessary and can it be harmful? Every medication has side-effects, and with 13% of Americans taking antidepressants, with even higher rates of 25% for women between the ages of 50 and 64, it seems prudent to take a look at no-drug approaches to boosting our emotional strength and resilience. In this video Dr. Nancy Lonsdorf offers tips on how to overcome emotional stress naturally.

Dr. Lonsdorf has found that many women are taking antidepressants not because they are clinically depressed, when they may truly be needed, but because they are going through periods of increased emotional stress. There are many sources of emotional stress for women today, whether the cause is relationship problems, issues at work, money trouble, children with special needs or “normal” teenage challenges, or being a caregiver to family member.

There are thankfully many ways to handle the emotional stress other than to take an antidepressant. If there is a real need for an antidepressant, and you and your doctor decide that it’s the best choice, of course take the medicine. For more mild cases there are alternative options.

Self Care

The first tip Dr. Lonsdorf has is to focus on self care. Try to go to bed earlier and get more sleep. Research shows that a bedtime of 10 PM vs. midnight significantly lowers the incidence of negative emotions. Be mindful of your diet and stay away from lots of caffeine and sugar. Eat well balanced, wholesome food, and eat your meals at regular times. Regular yoga and meditation practice or classes, and exercise that you enjoy all can make a huge difference in how you feel. The best advice is to treat yourself like your mother treated you when you were a child! We grown-ups also thrive following what “Mother knows best.”

Stress Free Emotions

The second tip from Dr. Lonsdorf is to try the herbal supplement blend called “Stress Free Emotions.” Stress Free Emotions is a combination of a number of herbs put together according to classical Ayurvedic prescription. Ayurveda is a natural system of medicine from ancient India that combines herbs in a way to create the best influence without side effects. Dr. Lonsdorf considers this product to be one of the ‘miracle herbs’ because of how fast and effective it is, especially for relieving “pitta” emotions of frustration, anger, irritability and general negative feelings. She has found that many of the hundreds of patients she has prescribed Stress Free Emotions to over the years experience results almost immediately.

In the video, Dr. Lonsdorf describes the two of the herbs found in Stress Free Emotions, Arjuna and Cabbage, and why they are so effective.

Sometimes in life we experience uncomfortable levels of emotional stress. Dr. Lonsdorf describes important tools to help you balance yourself in these stressful times and reduce feelings of anger and depression naturally.

For a Personal Wellness Session over Phone or Skype with Dr. Nancy Lonsdorf, schedule your Personal Wellness Session today.

Disclaimer
The sole purpose of this video is to provide information about healthy lifestyle. This information is not intended for use in the diagnosis, treatment, cure or prevention of any disease. If you have any serious acute or chronic health concern, please consult your personal licensed health practitioner who can fully assess your needs and address them effectively.

Check with your doctor before taking herbs during pregnancy.

Categories : Articles

Polycystic Ovary Syndrome: the Ayurvedic Perspective

By Nancy Lonsdorf on May 31, 2016 No Comments

“Annie”, a 31 year old patient, rushed to the emergency room three times over a year and a half period due to ovarian cysts becoming so large they suddenly ruptured and caused extreme pain. She came to Dr. Lonsdorf in hope of avoiding further painful instances.

Annie had been diagnosed with Polycystic Ovary Syndrome, a condition that affects as many as one in ten women. The symptoms can be severe and if left untreated can lead to infertility, long term hormonal imbalance, including acne, unwanted body hair, insulin resistance and painful cysts on the ovaries. Polycystic Ovary Syndrome includes three factors:

  • Irregular periods
  • Hormonal imbalances– which includes increased amounts of testosterone and testosterone-like effects such as acne, excess hair growth or hair loss
  • Cysts on the ovaries– though not necessarily present

Dr. Lonsdorf explained that from a modern medical approach there is not much that can be done to prevent further cysts and ruptures. However, from an Ayurvedic approach, there is additional help for hormones and prevention of cysts through factors such as diet, herbs and lifestyle.

Important lifestyle changes include:

  • Decreased carbohydrate and sugar consumption
  • Increased fresh produce consumption (especially leafy greens)
  • Drinking boiled hot water throughout the day (especially before and during the cycle)
  • Regular elimination
  • Good sleep and good exercise

Modern medicine is also recognizing the impact of diet on Polycystic Ovary Syndrome. The syndrome is considered a metabolic malady, so not only are the reproductive hormones out of balance, it’s been discovered that metabolism in general is out of balance. Treating these metabolism imbalances are just as important as the hormonal imbalances because women with the syndrome often have pre-diabetic signs of insulin resistance and have an increased risk of heart disease, diabetes and uterine cancer.

Check out Dr. Lonsdorf’s favorite supplements to balance women’s hormonal health:

To hear the full talk by Dr. Nancy Lonsdorf, including the complete story of her patient’s recovery, watch the video here.

Check out two of Dr Lonsdorf’s favorite supplements for Women’s Heart Health:

  • Stress Free Emotions – to protect your heart from anger, irritability and upset
  • Cardio Support – general all -around support for cholesterol metabolism, emotional balance and heart function

For a Personal Wellness Session over Phone or Skype with Dr. Nancy Lonsdorf, schedule your Personal Wellness Session today.

Disclaimer
The sole purpose of this video is to provide information about healthy lifestyle. This information is not intended for use in the diagnosis, treatment, cure or prevention of any disease. If you have any serious acute or chronic health concern, please consult your personal licensed health practitioner who can fully assess your needs and address them effectively.

Check with your doctor before taking herbs during pregnancy.

Categories : Articles

Brain Health: Ayurveda Tips

By Nancy Lonsdorf on April 30, 2016 2 Comments

As we get older there’s probably nothing that we value more than maintaining our brain health. A healthy brain means healthy memory which is such an important part of who we are. In this video, Nancy Lonsdorf, M.D, talks about what makes the brain healthy and what compromises
brain health.

Factors that increase brain health:

  • Healthy Fats
  • Ayurvedic Herbs such as Gotu Kola and Youthful Mind
  • Enough Sleep

Factors that compromise brain health:

  • Sugar
  • Heavy Metals

A recent study looks at the effect of sugar on brain health. Our brain uses sugar primarily as its main fuel. However, if we eat too much sugar, we take too many refined carbohydrates in our body and our daily diet, that is not good for our brain. In fact, it can make the brain resistant to insulin, which brings glucose into the brain tissue to nourish it and give it fuel. As long as you’re not overdoing it on refined sugar and refined carbs you don’t have to cut all those good healthy natural sources of carbohydrate out of your diet, but do it in balance.

According to a study that was published in the Journal of Alzheimer’s Disease, people who are 70 years and older have a 3.5 times increased risk of memory loss if they followed a high-sugar diet. However, those who had diets that included healthy fats had a 42% reduction in the risk of losing their memory.

Another factor to consider for brain health is the presence of heavy metals. For example, aluminum and lead have both been associated with loss of cognitive ability. Clearing these from the system can usually be done effectively with supplements, diet and natural products, but levels must be followed up with testing to be sure the metals are gone.

The natural system of healthcare from India, called Ayurveda, has preached for thousands of years the benefits of an “unctuous diet”, meaning a diet rich in healthy fats. In modern day times fats have been something we have been told to avoid. Recently, however, this advice is starting to change. This is just another example of how at times this ancient wisdom was actually understanding the brain and the body better than we have with all our modern science. Eating eating fats such as nuts, avocado, and healthy organic olive oil help to protect our brain, which is itself 60% fat.

Another way to promote brain health is with the healing herb from the Ayurvedic tradition called Gotu Kola. It has a few different names including, Centella Asiatica, Indian Pennywort, and sometimes Brahmi. Gotu Kola, in animal studies, has been shown to offset every known mechanism for creating dementia. For example, it reduces the toxicity of aluminum. It also reduces free radicals and an abnormal protein called beta-amyloid that is associated with Alzheimer’s. In addition, Gotu Kola has been shown to increase learning and increase memory in animals.

Gotu Kola is a great herb to have as part of your daily routine. You can make it as a tea and drink it throughout the day. Nancy Lonsdorf reports that many of her patients find that it gives a natural alertness without jitteriness that is sometimes found with caffeine.

Something to keep in mind is the Ayurvedic principle of synergy, meaning several herbs working together is greater than any of the herbs in isolation. For this reason Nancy Lonsdorf recommends a MAPI formula called Youthful Mind that combine Gotu Kola with Shankhpushpi and Tinospora Cordifolia. This additional herbs make for an excellent combination for increased brain health.

In addition to healthy fats and certain herbs, one of the most important factors for a healthy brain is enough sleep. In sleep, it’s been recently discovered, our brain cleans itself; it actually flushes out toxins. We want to keep our brain healthy, so be sure to get enough good sleep.

To hear the full talk by Dr. Nancy Lonsdorf including the all the tips for a healthy brain, watch the video here.

Check out Dr Lonsdorf favorite supplements for Brain Health:

  • Youthful Mind – to give your mind an extra boost and to protect from detrimental effects.

For a Personal Wellness Consultation over Phone or Skype with Dr. Nancy Lonsdorf, go to the Nancy Lonsdorf’s consultation page.

Disclaimer
The sole purpose of this video is to provide information about healthy lifestyle. This information is not intended for use in the diagnosis, treatment, cure or prevention of any disease. If you have any serious acute or chronic health concern, please consult your personal licensed health practitioner who can fully assess your needs and address them effectively.

Check with your doctor before taking herbs during pregnancy or taking herbs once you become pregnant.

Categories : Uncategorized
Next Page »

SIGN-UP HERE — for Dr. Nancy’s announcements (including blogs, videos and courses)

(We respect your privacy and will never share or distribute your name or email address to anyone.)

Article Categories

Nancy K. Lonsdorf, MD
Copyright © 2025 All Rights Reserved
Privacy Policy