The SHN #67: The Healthy Home Issue

Welcome back to The Synergetic Health Newsletter! 

In this edition, we’ll go deep on how to improve the spaces you inhabit, with a range of recommendations to make your home and office a healthy sanctuary.

September 5th, 2024: Greetings from Manila and happy NFL Week 1, GO BIRDS 🦅🦅🦅

Well, it didn’t take too long to experience my first typhoon.

Today is the fourth day of Typhoon Yagi in Manila and the Northern Philippines. At least 14 people have already been killed in this storm, which has seen winds in excess of 90mph— as government offices and schools have been closed.

Still, I've managed to daily visit one of the many (gigantic) malls here to get my steps in—where you can hit 10k without ever seeing daylight or rainfall.

I went out on the town by myself last Saturday night and sat down near two older British men, who soon struck up a conversation. They are engineers working here, one in a more prominent role where he works 7am-8pm five days a week and then drowns his stress in a bottle of Jack, which he shared with me this night.

Baffled by his choices—to continue grinding at age 69 despite having ample money to retire and enjoy life—I began a questioning process, supported by his more happy-go-lucky friend.

The overworked man, Eamon, kept making the money gesture with his hands when questioned while in the next breath lamenting how he's suffering from immense work stress. I gently highlighted his predicament, asking how he'd spend his days if he could walk away from his job tomorrow.

Perplexed, Eamon could only muster one word, "drink".

Unsatisfied, I suggested that his drinking habit might be a crutch to escape life rather than a fulfilling pastime. Meanwhile, his outgoing compatriot Steve egged me on—reminding Eamon that his lifestyle will have him dead in a year—harsh, but perhaps true.

In the end, Eamon appreciated having someone shine a spotlight on his life choices. It saddened me to see such an intelligent and witty man spend his days either stressed to the gills or evading reality with whiskey binges.

As the night wore on, it became clear Eamon needed to call it quits. Ironically, neither of our tech-savvy engineers could navigate the local ride-hailing app, requiring the waitress's assistance. Steve and I watched as she carefully escorted a wobbly Eamon into the taxi—another night pushed to the limit.

This isn't an uncommon story, reinforcing my belief that life shouldn't revolve around acquiring money, status, or professional success at all costs. While not inherently bad, sacrificing happiness and health for these pursuits misses the mark.

The night ended with me joining an Australian stag party. Because nothing says "deep life reflections" like hanging out with 10 guys determined to make questionable decisions.

Perhaps it's worth considering whether we're working to live or living to work. And if your retirement plan is "drink," it might be time to pour yourself a tall glass of reality check instead.

🏠 How to Have a Healthy Home: A Comprehensive Guide

One often-overlooked area when it comes to health optimization is the environments we live and work in. From the clothes we wear to the hygiene products we use to the lights we sit under and beyond, each choice has an impact on our physiology. While we often focus on diet and exercise as pillars of health, the spaces we inhabit play an important role in our overall well-being.

To shed light on this topic, I've synthesized three books that offer valuable guidance on creating a healthier home environment. Each author brings a unique perspective to the table, providing a comprehensive view of the potential hazards in our homes and how to address them.

The Healthy Home Experts

Josh Kaye, known as "The Healthy Home Guy" and author of "Toxic: A Comprehensive Guide to a Healthier Home"

Anthony Jay, author of "Estrogeneration"

Darin Olien, author of "Fatal Conveniences"

Let's explore their key insights and recommendations for optimizing our living spaces for better health.

Josh Kaye's Comprehensive Approach to a Healthy Home

Josh Kaye's book "Toxic" offers a wealth of practical advice for creating a healthier living space. He emphasizes the importance of being mindful about the products and materials we bring into our homes. Let's look into his recommendations across various aspects of home life.

Water Quality

Kaye places significant emphasis on water quality, putting it first in his book and recognizing it as a fundamental aspect of a healthy home. Here are his key recommendations:

• Install water filters on sinks and showers.

• Consider a whole-home water filtration system for comprehensive protection.

• If permanent installation isn't possible, use a high-quality gravity filter.

• For those who can distill water and restructure it, this provides the cleanest and most beneficial water possible.

• Consider finding local spring water sources for natural, unprocessed water.

• At a minimum, use a double filtration system: reverse osmosis filter on the sink, followed by a gravity filter.

• Don't forget about shower water - install filters on all shower heads.

• If possible, set up a whole-home water filtration system to address all water sources at once.

Kaye also emphasizes the importance of remineralization after filtration:

• Add a pinch of high-quality salt or baking soda to each glass of filtered water.

• Consider taking epsom salt baths or swimming in the ocean for natural remineralization.

• Drink raw milk as another source of natural minerals.

Air Quality

Clean air is another crucial element of a healthy home. Kaye's recommendations include:

• Use air purifiers with HEPA filters, especially in bedrooms.

• Regularly change HVAC filters, opting for higher MERV ratings (8-14) as your system allows.

• Monitor and control humidity levels, keeping them between 30-50%.

• Incorporate air-purifying plants like snake plants and English ivy.

• Be cautious with humidifiers - clean them regularly and use filtered water to avoid spreading contaminants.

• Consider using a stainless steel humidifier for easier cleaning and maintenance.

EMF Reduction

Kaye recognizes the potential impact of electromagnetic fields (EMFs) on our health. His suggestions include:

• Use WiFi/outlet timers to reduce nighttime exposure.

• Avoid charging phones in the bedroom.

• Limit use of Bluetooth devices.

• Use an EMF meter to assess your environment.

• Consider EMF shielding products for areas of concern.

• Be mindful of "smart" appliances that may increase EMF exposure.

Lighting

Proper lighting is often overlooked but can significantly impact our health. Kaye advises:

• Reduce exposure to LED lights with high flicker rates.

• Use incandescent bulbs or low-flicker LED options.

• Install blue light filters on electronic devices.

• Expose yourself to natural sunlight during the day, including some direct sun exposure.

• Use red LED bulbs for evening lighting to support natural melatonin production.

Sleep Environment

For optimal sleep, Kaye recommends:

• Keep bedroom temperature between 60-67°F (15.5-19.4°C).

• Maintain bedroom humidity between 30-50%.

• Use blackout curtains or blinds for complete darkness.

• Consider using brown noise for better sleep quality.

• Remove all electronics from the bedroom, or at least keep them far from the bed.

Materials and Fabrics

When it comes to the materials in our homes, Kaye advocates for natural options:

• Choose clothing and bedding made from 100% cotton, wool, or linen.

• Opt for organic versions of these fabrics when possible.

• Replace synthetic carpets with natural fiber options or hard flooring.

• Choose furniture made from natural materials like solid wood, avoiding particleboard which can off-gas formaldehyde.

• For couches and chairs, look for options with natural fillings like cotton, wool, or natural latex.

Kitchen and Cookware

In the kitchen, Kaye advises:

• Replace non-stick cookware with safer alternatives like stainless steel, ceramic, or cast iron.

• Swap plastic utensils for wooden, stainless steel, or silicone options.

• Store food in glass containers rather than plastic.

• Consider alternatives to microwave ovens, such as stainless steel air fryers or toaster ovens.

• Use a water filter specifically designed for the kitchen sink.

• Opt for a plastic-free kettle, preferably stainless steel.

Cleaning Products

Kaye emphasizes the importance of natural cleaning solutions:

• Make your own all-purpose cleaner with vinegar and water (1:1 ratio).

• Use baking soda for tough stains and as a general cleaning agent.

• Create a castile soap solution for general cleaning (2-4 tbsp in 1 gallon of water).

• Use 100% cotton rags or old t-shirts instead of disposable wipes.

• For laundry, make your own detergent with borax, baking soda, washing soda, and grated castile soap.

• Replace dryer sheets with wool dryer balls.

Personal Care Products

For personal care, Kaye recommends:

• Use natural soaps like tallow, olive oil, castile, or aleppo soap.

• Make your own hand soap using castile soap and filtered water.

• Opt for natural toothpaste alternatives like mineralizing charcoal tooth powder.

• Choose wooden toothbrushes with natural bristles over plastic ones.

• Use natural deodorants or make your own with baking soda and essential oils.

Food Choices and Storage

Kaye's advice for healthier eating and food storage includes:

• Prioritize whole, unprocessed foods.

• Avoid cooking with seed oils; opt for natural alternatives like olive oil, avocado oil, or ghee.

• Read labels carefully, watching out for "natural flavors" and other additives.

• Store food in glass or stainless steel containers instead of plastic.

• Use baking soda to clean fruits and vegetables.

By implementing even a few of these suggestions, you can significantly improve the health of your home environment. You obviously don’t have to go psycho and make all these changes at once, just do what you can now and slowly implement as you feel.

Anthony Jay's Focus on Endocrine Disruptors

Anthony Jay's book "Estrogeneration" zeroes in on a specific health concern: endocrine disruptors. These are substances that can interfere with our hormonal systems, potentially leading to a range of health issues.

Jay urges readers to be wary of products containing "fragrances," which can often be a catch-all term for numerous chemical compounds. This includes personal care products, laundry detergents, and even air fresheners. He also raises concerns about items we might not typically think of as problematic, such as plastic shower curtains, vinyl flooring, and certain types of carpets.

One interesting point Jay makes is about lavender products. While often marketed as natural and soothing, some lavender products can have estrogenic effects. This doesn't mean you need to avoid lavender entirely, but it's worth being aware of and perhaps limiting use, especially for children and pregnant women.

Darin Olien's "Fatal Conveniences"

Darin Olien's book takes a critical look at many of the conveniences we've come to rely on in modern life. He encourages us to question products we use routinely and consider their long-term impacts on our health and the environment. I’ve written about his book before.

Personal Care Products

Olien is particularly concerned about the ingredients in personal care products. He advises avoiding any moisturizer, lotion, or cream with ingredients you don't recognize.

He also raises concerns about commercial mouthwashes, many of which contain alcohol and artificial colors. Instead, he suggests looking for natural alternatives or even making your own with simple ingredients like water, baking soda, and essential oils.

Rethinking Daily Habits

One of Olien's more controversial suggestions is to reconsider our shampooing habits. He argues that frequent shampooing can strip the hair of natural oils and contribute to environmental waste. While abstaining may not be for everyone, his advice encourages us to think critically about our routines and whether they're truly necessary for our health and hygiene.

Practical Steps for a Healthier Home

Creating a healthier home environment shouldn’t stress you out, that wasn’t my intention with this post! Making changes over time will be the easiest for most people. Here are some practical steps you can take, inspired by all three authors:

1. Start reading labels on everything from food to personal care products to cleaning supplies. Knowledge is power when it comes to making healthier choices.

2. Gradually replace items as they wear out or as your budget allows. Focus on areas where you spend the most time, like your bedroom or home office.

3. Invest in key items like water filters and air purifiers. These can make a significant difference in the quality of your home environment.

4. Experiment with DIY alternatives for cleaning and personal care products. Simple ingredients like vinegar, baking soda, and essential oils can be effective and economical.

5. Be mindful of EMF exposure. Consider using WiFi timers, keeping electronics out of the bedroom, and limiting use of Bluetooth devices.

6. Pay attention to your lighting. Reduce exposure to blue light in the evenings, and try to get natural sunlight during the day.

7. Choose natural materials when possible, from your clothing to your furniture.

8. Swap out plastic food storage containers for glass or stainless steel options.

9. Consider using a Squatty Potty to improve digestive health.

10. Use natural soaps like Aleppo or olive oil soap instead of commercial products with harsh chemicals.

11. Install a blue light filter on your computer screen to reduce eye strain and improve sleep quality.

12. Replace conventional candles with beeswax alternatives to reduce indoor air pollution.

Admittedly, lots of this stuff is completely out of my control living on the road and having to work with whatever is in my AirBnb’s. When I was living in Austin I had most of this on lock— and whenever I return to a more “normal” life I’ll make sure to follow most of these recommendations.

In the end, creating a healthier home takes a bit of time and money but it’s worth it. By incorporating insights from these three experts – and many other sources out there – you can create living spaces that are supportive of good health.

Please forward this email to anyone who would benefit from these tips!

𝕏 Thread of the Week

💡 Artificial Light at Night Increases Diabetes Risk: This study investigated the link between bedroom light exposure at night (LAN) and diabetes risk in elderly individuals. Over 42 months, researchers monitored light levels in 678 participants' bedrooms. Results showed that those exposed to higher LAN had a significantly increased risk of developing diabetes compared to those in darker rooms. Nighttime light exposure contributes to diabetes incidence in older adults. Wear blue blockers. Don’t sleep with the lights or TV on, etc, etc.

🍯 The Honey Diet: There are some people who experiment with the bioenergetic nutrition philosopher in wild ways. One such individual is @anabology, who has introduced “the honey diet”, designed to allow high calorie consumption while losing weight. The diet consists of three phases: morning to 3 PM (consuming only simple sugars like honey, fruits, and juices), 3-7 PM (fasting and exercise), and 7 PM to sleep (high-protein, low-carb dinner).

He claims this approach maximizes calorie burning by avoiding the "Randle Cycle" and leveraging FGF21 induction. The diet is based on observations about blood glucose, insulin response, and metabolic flexibility. Anabology reports personal benefits such as weight loss, improved blood markers, fewer migraines, and better energy. However, they note drawbacks like the monotony of honey consumption and forced eating. Duh. The post includes considerations for maintaining or losing weight faster and recommends regular insulin testing and calcium supplementation.

🍄 False Insights and Beliefs Under Psychedelics: The authors of this review propose a model called FIBUS (False Insights and Beliefs Under psychedelics), which integrates existing theories of psychedelic effects on cognition. They suggest that psychedelics may increase the frequency and perceived importance of insights, regardless of their accuracy. This process involves changes in brain connectivity, neurotransmitter activity, and memory systems.

While psychedelics can lead to beneficial belief changes, they may also make individuals more susceptible to false or maladaptive beliefs, according to this review. Taking psychedelics has immense therapeutic potential but the “insights” people claim to receive may not be rooted in reality.

🔗 One Hitters

🎙️ Interested in transforming your communication skills? (Thread)

💊 Health researcher Siim Land’s supplements he takes daily (Tweet)

🚿 Showering daily— is it necessary? (Article)

🤔 What if all longevity practices shared a common mechanism (What is it!?)

🦴 The Ray Peat Arthritis Salve (Instructions)

📚 Read my e-book, “Self-Development for Authentic Living” for free.

✔️ That will do it for this time! Hopefully you got some value out of it. If you have any questions/comments/things you’d like to learn more about please don’t hesitate to reach out.

🔗 If you know anyone who loves learning about these types of topics, send them this link!

📰 To read all past newsletters, go here.