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Grace Anderson ♡

@gra.ciousgoodness

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Your Dose of Wellness Inspo🪷
B.S Exercise Science. Personal Trainer.
Student Physical Therapist. 🤸
Lifestyle Medicine. ☕️

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The Blue Zones are regions in the world where people tend to live longer and healthier lives than the global average. According to the Blue Zones website, these 4 best and worst foods simplify the Blue Zones food guidelines. Check it out if you’re interesting in diving deeper :) by @gra.ciousgoodness

The faded labeling is always sus … 🫠 by @gra.ciousgoodness

Some stay stocked, some are phased, some I switch out for new experiences but here’s my take on this scoop :-) yes most I just put a rank onto very common average joe groceries lol 🙃

Please lmk your or my unpopular opinions 🤝

#groceryshopping #food by @gra.ciousgoodness

Less daylight hours means it’s time to seek out some cute spots explore outside of the house to keep the blues away 🌝☕️

It’s a treat if I get to hop into a local cafe for a bit

#cafe #coffee #studyspot by @gra.ciousgoodness

In a latest Andrew Huberman podcast on “How Food Choices Shape Memory, Cognition & Cravings” with Professor of Human and Evolutionary Biology and Neurobiology at U of Southern California Dr. Scott Kanoski they discuss… A LOT. The podcast is over 2 hours long 😭... but also some research around the relationship between gut bacteria and brain development. Kanoski mentions finding a negative relationship between excess sugar (not noting causation as it could also be from lack of certain other nutrients like fiber) and memory performance, same with antibiotics, and a positive relationship between a lactic-acid producing bacteria and memory performance.

No particular foods were listed in this point to how this would be reflected in the human diet, but some brain-targeted lactic acid foods according to clinical trials include fermented foods, notably yogurt, kefir, and kimchi. Since most of these are uncommon in our region I go through Greek yogurt like crazyy, and that’s also why I’ll name some other fermented foods- including sourdough, aged cheeses like cheddar, cottage cheese, pickles, sauerkraut. (I’ve also seen that shelf stable isn’t effective because they lack living cultures).

Huberman offers how when asking colleagues which bacteria are the ones we want, “the throwaway answer right now is diversity.” by @gra.ciousgoodness

And the complicated trending reason that isn’t supported by enough actual research..

“Freezing bananas causes retrogradation- molecules tighten into resistant starch that your small intestine struggles to break down..”

I was hype to see this at first, but as of right now this appears to be a point of confusion on media when looking further into it. Heating and cooling or freezing can reorganize molecules to create resistant starch, but in the case of bananas, this likely only applies to green bananas because they contain more starch (70-80%) whereas ripened bananas have very little starch left for retrogradation effects (1).

Cooked banana starch (from green bananas) has been found to have significant slowly digestible starch and less rapidly digesting starch compared to potato or corn starch. We look for resistant starch because this is known to feed beneficial gut bacteria and support healthy metabolic health (2). Green bananas are a good source, as well as cooked and cooled potatoes, white rice, and legumes (3)

1. Does freezing fruit lower its glycemic index? https://calscanai.com/blog/freezing-fruit-glycemic-index-resistant-starch/
2. The impact of slowly digestible and resistant starch on glucose homeostasis and insulin resistance https://pubmed.ncbi.nlm.nih.gov/38836807/
3. Banana Starch Structure and digestibility: Sciencedirect.com/science/article/pii/SO144861711008368#sec0085 by @gra.ciousgoodness

Four Signmatic Focus Organic Half Caf Coffee
(not sponsored)

This was a fun new buy- I was lowkey relieved the flavor was actually really good since I’ve heard not great things about coffee with mushroom in it. I did feel a mood boost & better focus actually !

Flavor- 8.15/10
Buzz- 8.8/10 (for half caf)
Focus- 8.38/10

Yes we get specific with our review numbers (: by @gra.ciousgoodness

A little more on PINK noise 💞

Happy sound filtering with your colors 🙂‍↕️

Pink Noise & Sleep https://www.webmd.com/sleep-disorders/pink-noise-sleep by @gra.ciousgoodness

“Walking is medicine for arthritis. It improves metabolic health, lowers inflammation, and decreases pain.”

Orthopedic surgeon for almost 30 years. Keeps running with his occasionally cranky knees at 63. (This doesn’t mean you must run- do whatever loading floats your boat- walk, dance, bike, lift, sports..)

Read the full article here
https://www.washingtonpost.com/wellness/2026/10/13/heres-what-knee-arthritis-expert-does-every-day-protect-his-knees/?utm_campaign=wp_the7&utm_medium=email&utm_source=newsletter&utm_content=&utm_term= by @gra.ciousgoodness

Recent advice from Andrew Huberman’s Essentials: Tools to Improve Your Focus & Concentration

Huberman & other professionals share many tips for achieving quality sleep & these other recommendations in further detail- I’ve mentioned a few in previous posts too. Most tips are very doable to implement at least as much as we can- sunlight, breathing & mindfulness, disconnecting, taking care of yourself in general.

A couple other things mentioned in this podcast:
•Fixating visual focus on something for a few minutes to refocus on studies
•13min meditation (for mood & stress too) of nasal breathing & focusing 1inch behind your forehead
•Some stress is actually good for engaging attention & memory, just not too much
•Certain compounds before deep focus- Omega 3, creatine, garlic, tyrosine (He tries natural methods mostly of course)

Please pick my brain on anything that comes up 🙃

#andrewhuberman #huberman #protocols #focus

https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000792531377 by @gra.ciousgoodness

Just like things that combat burnout by helping manage my reliance on motivation sometimes 🙃

What’re your go to conveniences??

#habits #lifehacks #sudoku #lifestyle by @gra.ciousgoodness

If you’re struggling to fit some physical activity into your day, snag some of these ideas of exercise snacks- or just do a shorter workout. A long session isn’t needed to see improvements in cardiovascular fitness, blood sugar control, & benefits to long-term health outcomes. :-)

#health #exercisesnacks #movement #longevity #routine by @gra.ciousgoodness