Extra Strength All Natural Sleep Aid for Adults

Our best-selling Sleep Formula 20% discount when you use the code SANTA. Sale ends December 31
12 natural herbs to promote powerful REM sleep without that next day hangover. Extra strength all-natural sleep aid for adults
Melatonin is the most popular natural sleep aid, but melatonin is a darkness simulator and this is not always the reason we cant sleep.
Hormones run riot, we cant shut our mind down, stress, pain, there are so many other reasons for not being able to sleep.
For many people it is the inability to stay asleep that is the problem (we include passion flower for that)

]This product has helped people get off prescription sleep aids. It has helped people with stressful lives or going through hormonal changes
I originally designed this product because its very difficult to lose weight (or build muscle) if you don’t sleep, and so many of my nutrition clients
had sleep issues.

Its the combination of substances which makes this product such a success.
Take advantage of the discount – use the code SANTA and sleep well 🙂

Calcium – a natural relaxant that promotes a feeling of calm

B6 – normalizes our sleep/wake patterns and is required to make serotonin. Serotonin is the neurotransmitter that controls mood, appetite, sensitivity to pain and … sleep.

Magnesium – relaxes physical tension and tight muscles.

Melatonin – a hormone released from the pineal gland in the brain.  The Pineal gland is inactive during day time but is triggered into action by the darkness of night.  Once released melatonin enters the blood and you start to feel less alert and more ready for sleep.  Melatonin is found naturally in small doses in meats, grains and vegetables.

The brain associates light with day and dark with night and melatonin rather than being a sleep supplement it is rather a darkness simulator.  For those who travel in different time zones melatonin can really help with their circadian cycle (light/dark pattern) although you don’t need to travel to have this problem.  Our smartphones, computers, televisions, even our alarm clocks are confusing our natural cycle and causing sleep problems, we are seeing this especially with the young.  In 2012 Time/Qualcom polled 4700 people in 7 different countries (including the US) and found that young people were more likely to say that they “don’t sleep well because I am connected to technology all the time”

What’s the last thing you look at before sleep?

The Sleep Formula supplement goes even further using a blend of well recognized herbs to promote quality sleep.

GABA (an amino acid) is an inhibitory neurotransmitter that dampens nerve activity in the Central Nervous System leading to a feeling of calm and relaxation.

Valerian Root a popular herb for sleep actually increases GABA

Hops Flower is similar to Valerian in being a sedative and hypnotic herb.  Made from the female flower of the hops plant Hops Flower is a popular herb often used in combination with Valerian Root. Both are well tolerated and have been used for centuries.

Skullcap is a muscle relaxant and used for headaches, especially tension headaches.

Chamomile is used for nervous energy and mental anxiety

Passionflower a fabulous addition as it’s the herb that helps keep you asleep! Often used on its own for this one reason.

L Taurine also increases GABA and vegetarians are at risk for being deficient as it is found naturally in

Inositol a sugar found in citrus fruits (negligible calories) that activates pathways to stop your mind from racing.  Inositol quietens that mental chatter that seemingly gets louder when we try to sleep.  Inositol activates serotonin and promotes the calmness needed for sleep

The Sleep Formula supplement will trigger your natural sleep pattern, it will relax your body, quieten your mind, ease anxiety and promote calmness.  It will activate your own neurotransmitters and relieve tension.  It will prepare you for sleep and it will keep you asleep – naturally.

To answer the biggest question of all.  Because The Sleep Formula works with your own regulators to allow for quality sleep it will not leave you with the dreadful hangover of a prescription pill.

Suggested use 1 capsule at night



It’s December 20th so I thought I should be accountable and check my body fat percentage. I have the good old fashioned calipers but I prefer to use the Ultrasound Bodymetrix.
The ultrasound device measures body fat under the skin and in the muscle – calipers only measure what is under the skin and a lot of females hold there fat in the muscles of there butt and thighs.

Here’s a previous post about different types of body fat CLICK HERE

This year was quite eventful and I wasn’t too sure how my numbers would look. I turned 50 in April, I  left Golds Gym Venice (my home for 24 years), we bought an incredible home in Eagle Idaho, I had major surgery and entered menopause! For the first time in my life, I lost muscle! I am one of the fortunate women who can build muscle pretty easily but the surgery stripped some of it away and  I’m still fighting to get it back. The scale has me 7lb down and I was pretty sure that was 7lb of muscle 🙁

I came in at 12.4% at 143lb but what I really wanted to do was compare it to last year. The software that comes with the ultrasound technology allows me to keep track of all my measurements

Body fat percentage, lean weight, and fat in pounds

I knew I’d lost muscle but thankfully it looks like I did not gain fat. When I compared myself to November of 2016 I have pretty much stayed the same (re fat) is all areas, except for my abdominal area which has dropped dramatically!

Due to everything going on this year I’ve done very little cardio. I’ve never done a huge amount with 3x a week being about average. This year total cardio session have been less than 30 TOTAL. It’s known that an excess of activity up-regulates our appetite as the body recognizes the expenditure, I think there is a lot of truth to that as my appetite has been noticeably lower.

measurements for hips, arms and thighs pretty much the same but my abdominal measurement fell dramatically

My reduced appetite has made fasting easier. I’ve been using Intermittent fasting (IF) for several years now, nothing extreme, mainly 80-22 hour fasts. It was actually my brother and sister in law who got me interested in IF. I watched them drop over 100lb between them. At that point IF was huge in Europe but hadn’t yet jumped the pond.

I’ve been a very low fat/ high fat eater for a long time and I think when that has been combined with some IF it has allowed me to hold my ground this year and not put on fat despite health issues and menopause.

So let’s see what 2018 brings. I’ve started a very conservative HRT protocol and my workouts are back on track.

If you’re in the Boise area come and check your numbers, if you’re in LA I’ll be back next year!   www.theshrinkshop.com 


Be sure to use the code SANTA for a 20% discount. Code is good until the end of the year.

More about Joanne HERE

joanne lee cornish


I’ve often wondered about the Hoka running shoes as they look pretty cute, but are the Hoka running shoes worth it?

As any avid runner knows, the health benefits associated with running, which include a decrease in the risk of developing cardiovascular and metabolic diseases, come with a notable downside. The high-impact forces associated with this type of physical activity can result in a number of lower-extremity injuries (Lopes et al., 2012). In fact, it has been reported that during a 12-month period, between 32 and 57% of runners experience some form of lower-extremity injury (Van Gent et al., 2007). Clearly, there are considerable benefits to be derived (and money to be made) if a shoe company were able to design a style of shoe that effectively decreases the stresses that the body goes through while running without negatively impacting athletic performance or the health benefits of this popular physical activity.

Attempts have been made to add curvature or cushioning to a typical running shoe, but, unfortunately, the results have often adversely affected athletes’ kinematics, or the joint angles achieved during activity. This altered running style, particularly if it involves excessive pronation, can cause injury as the effects travel up the kinetic chain into the knees and hips.

Over the past few decades, two distinct trends have emerged in shoe design. The first involves adding cushioning to the soles of the shoes to alleviate high-impact peak force (i.e., the force as the foot first hits the ground) and loading rates. This design is an attempt to counter the lack of natural cushioning found in the heel. The second trend involves barefoot running or running in minimalist shoes. Individuals who go this route tend to run in a forefoot strike pattern that can eliminate the more damaging impact peak force and decrease the corresponding loading rate.

HOKA ONE ONE, a company out of Richmond, Calif., believes they have taken the next step in the evolution of that first trend with the creation of shoes with thick cushioning in the mid-sole, which is soft and compliant and is designed to act as a spring by extending the time during which forces are applied, and a rocker bottom sole that they say lowers the ground reaction forces and improves running form.

The company claims that with 50% more material added to the sole, their shoes potentially allow for more shock absorption with each foot contact.However, this attribute results in the shoes being a bit heavier than typical running shoes, a change in design that could potentially slow runners down or alter their gait.

ACE enlisted the help of John Porcari, Ph.D., and his team of researchers in the Department of Exercise Sport Science at the University of Wisconsin–La Crosse to examine the HOKA shoes. They conducted two distinct studies, the first looking at the effect of HOKA shoes on running speed, as well as running mechanics and resultant forces, and the second exploring whether the shoes alter the energy cost of running when compared to a standard running shoe.

Study #1: Biomechanics and Speed

For this study, Dr. Porcari and his team recruited eight male and eight female volunteers who ran at least 6 miles per week and had not experienced a lower-extremity injury within the three months prior to testing (Table 1). None of the runners had worn HOKA shoes prior to the study.

The subjects attended one testing session and completed two separate running conditions, in random order: running in the HOKA shoes and running in New Balance shoes. To measure joint angles, subjects had retroflective markers placed at specific locations on the body (Figures 1a and b), and three-dimensional motion-capture cameras were used to record them as they ran. Measurements were made on both legs in each shoe condition. The analysis looked at the differences in knee flexion (as degrees less than 180° in the sagittal plane), dorsiflexion (in degrees less than 90° of the foot and lower leg) and foot inversion (measured in degrees beyond 0° of the foot and shin in the frontal plane) during initial contact and at the time of active peak.

Figure 1a.  Anterior view of retroflective markers placed at the 1st metatarsal head, 5th metatarsal head, calcaneal tuberosity, lateral malleolus, medial malleolus, mid-tibia (shank), lateral knee joint line, mid-femur (thigh), greater trochanter of the femur, anterior superior iliac spine, posterior superior iliac spine and sacrum


Figure 1b. Posterior view of retroflective markers placed at the 1st metatarsal head, 5th metatarsal head, calcaneal tuberosity, lateral malleolus, medial malleolus, mid-tibia (shank), lateral knee joint line, mid-femur (thigh), greater trochanter of the femur, anterior superior iliac spine, posterior superior iliac spine and sacrum


Force plates were used to collect data on impact peak (IP), loading rate (LR) and active peak (AP) (Figure 2).

IP = The maximal force applied during initial foot contact

LR = IP/time

AP = The maximal force at mid-stance


Figure 2. Depiction of a ground reaction forces graph, including the loading rate, impact peak and active peak

The Results of Study #1

There was no significant difference in average running speed—the participants ran at a self-selected pace in all trials—when the subjects wore the two different types of shoes. Running in HOKA shoes resulted in a significantly higher IP (about 4.5 percent higher), but there were no significant differences in either AP or LR. Finally, there were no significant differences between shoes in terms of knee flexion, dorsiflexion or foot inversion at either initial contact or mid-stance.

The only significant difference found in this research was the 4.5% overall higher IP when wearing the HOKA shoe than when wearing typical running shoes. Although this higher IP might suggest increased injury risk for the runner, Dr. Porcari speculates that the increased surface area in the midsole and rocker bottom may mitigate this risk.

Study #2: Energy Cost

For this study, 16 proficient runners (eight males and eight females) were recruited to participate (Table 2). All subjects ran at least 15 miles per week and were accustomed to running on a treadmill. They attended one testing session that consisted of running for six minutes under each of three running conditions: wearing HOKA shoes, wearing New Balance Running Course shoes and wearing the New Balance shoes with weight added to match that of the HOKA shoes. Each trial was conducted at the same speed and in random order.

Throughout each trial, oxygen uptake (VO2) was measured continuously, while heart rate (HR) was recorded each minute and ratings of perceived exertion (RPE) were assessed at the end of each run using the 6-to-20 scale. Energy expenditure (kcal) was calculated from the VO2 data.

It is important to note that with 50% more material added to the sole of the HOKA shoes, there is the potential to allow for more shock absorption with each foot contact. However, this attribute adds weight to the lower extremities, and research has shown that every 100 grams of weight added to each foot during running raises the energy cost by approximately 1% (Frederick, 1985). The question researchers sought to answer is whether or not the HOKA shoes would drive an unwanted increase in energy cost.

The Results of Study #2

The overall responses to each of the shoe conditions are presented in Table 3. No significant differences were observed in VO2, HR or kcal among the three shoe conditions. There were also no differences in RPE.

The Bottom Line

This research is an example of that rare study where a lack of significant findings is a positive outcome. Dr. Porcari reminds us that adding curvature and weight, as is seen with this type of shoe design, has typically led to changes in runners’ kinematics, meaning that the shoes adversely affected running form and opened athletes up to the potential for increased injury risk. The lack of increase in energy cost seen when subjects were wearing the HOKA shoes may be attributable to the fact that the average weight difference between the HOKA shoes and the New Balance running shoes was only 72.2 grams, which would account for a less than 1% increase in energy cost (Frederick, 1985).

“The lack of a difference in biomechanics seen in our research is a good thing,” explains Dr. Porcari. “Any time you change the height, weight or curvature of footwear, you run the risk of throwing off a person’s biomechanics.”

This study also did not reveal any issues with running speed or efficiency, which means that the HOKA shoes appear to be a quality option for runners. They may not provide tremendous benefits, at least in this short-term study, but they also do not create any detriment, and it’s hard to overstate the importance of that result.

So why wear the HOKA shoes? “It’s really a matter of comfort,” says Dr. Porcari. “From a performance view, there was not much of a difference revealed in our studies, but the HOKA shoes are good, comfortable shoes.”

According to Dr. Porcari, the next step for evaluating the HOKA shoes would be a longer-term study that looks at how wearing these shoes translates to real-world performance among long-distance runners, such as marathoners and ultra-marathoners, who make up the company’s target market.


Disrupting just one night of sleep in healthy, middle-aged adults causes an increase in amyloid beta, a brain protein associated with Alzheimer’s disease, a small study suggests.

And a week of tossing and turning leads to an increase in another brain protein, tau, which research has linked to brain damage in Alzheimer’s and other neurological diseases.

“We showed that poor sleep is associated with higher levels of two Alzheimer’s-associated proteins,” says senior author David M. Holtzman, professor of neurology at Washington University School of Medicine in St. Louis. “We think that perhaps chronic poor sleep during middle age may increase the risk of Alzheimer’s later in life.”

The findings, published in the journal Brain, may help explain why poor sleep has been associated with the development of dementias such as Alzheimer’s.

More than 5 million Americans are living with Alzheimer’s disease, which is characterized by gradual memory loss and cognitive decline. The brains of people with Alzheimer’s are dotted with plaques of amyloid beta protein and tangles of tau protein, which together cause brain tissue to atrophy and die. There are no therapies that have been proven to prevent, slow, or reverse the course of the disease.

Previous studies have shown that poor sleep increases the risk of cognitive problems. People with sleep apnea, for example, a condition in which people repeatedly stop breathing at night, are at risk for developing mild cognitive impairment an average of 10 years earlier than people without the sleep disorder. Mild cognitive impairment is an early warning sign for Alzheimer’s disease.

But it wasn’t clear how poor sleep damages the brain. To find out, researchers studied 17 healthy adults ages 35 to 65 with no sleep problems or cognitive impairments. Each participant wore an activity monitor on the wrist for up to two weeks that measured how much time they spent sleeping each night.

“We can’t say whether improving sleep will reduce your risk of developing Alzheimer’s. All we can really say is that bad sleep increases levels of some proteins that are associated with Alzheimer’s disease.”

After five or more successive nights of wearing the monitor, participants spent a night in a specially designed sleep room. The room is dark, soundproof, climate-controlled, and just big enough for one; a perfect place for sleeping, even as the participants wore headphones over the ears and electrodes on the scalp to monitor brain waves.

Half the participants were randomly assigned to have their sleep disrupted during the night they spent in the sleep room. Every time their brain signals settled into the slow-wave pattern characteristic of deep, dreamless sleep, researchers sent a series of beeps through the headphones, gradually getting louder, until the participants’ slow-wave patterns dissipated and they entered shallower sleep.

The next morning, participants who had been beeped out of slow-wave sleep reported feeling tired and unrefreshed, even though they had slept just as long as usual and rarely recalled being awakened during the night. Each underwent a spinal tap so the researchers could measure the levels of amyloid beta and tau in the fluid surrounding the brain and spinal cord.

Fixing lousy sleep could keep us healthy longer

A month or more later, the process was repeated, except that those who had their sleep disrupted the first time were allowed to sleep through the night undisturbed, and those who had slept uninterrupted the first time were disturbed by beeps when they began to enter slow-wave sleep.

The researchers compared each participant’s amyloid beta and tau levels after the disrupted night to the levels after the uninterrupted night, and found a 10 percent increase in amyloid beta levels after a single night of interrupted sleep, but no corresponding increase in tau levels. However, participants whose activity monitors showed they had slept poorly at home for the week before the spinal tap showed a spike in levels of tau.

“We were not surprised to find that tau levels didn’t budge after just one night of disrupted sleep while amyloid levels did, because amyloid levels normally change more quickly than tau levels,” says co-first author Yo-El Ju, assistant professor of neurology. “But we could see, when the participants had several bad nights in a row at home, that their tau levels had risen.”

Is too much sleep an early sign of dementia?

Slow-wave sleep is the deep sleep that people need to wake up feeling rested. Sleep apnea disrupts slow-wave sleep, so people with the disorder often wake up feeling unrefreshed, even after a full eight hours of shut-eye.

Slow-wave sleep is also the time when neurons rest and the brain clears away the molecular byproducts of mental activity that accumulate during the day, when the brain is busily thinking and working.

It’s unlikely that a single night or even a week of poor sleep, miserable though it may be, has much effect on overall risk of developing Alzheimer’s disease. Amyloid beta and tau levels probably go back down the next time the person has a good night’s sleep.

“The main concern is people who have chronic sleep problems,” Ju says. “I think that may lead to chronically elevated amyloid levels, which animal studies have shown lead to increased risk of amyloid plaques and Alzheimer’s.”

Ju emphasizes that her study was not designed to determine whether sleeping more or sleeping better reduce risk of Alzheimer’s but, she says, neither can hurt.

“Many, many Americans are chronically sleep-deprived, and it negatively affects their health in many ways. At this point, we can’t say whether improving sleep will reduce your risk of developing Alzheimer’s.

“All we can really say is that bad sleep increases levels of some proteins that are associated with Alzheimer’s disease. But a good night’s sleep is something you want to be striving for anyway.”

Other researchers from Washington University, Radboud University Medical Centre in the Netherlands, and Stanford University are coauthors. The National Institutes of Health, the J.P.B Foundation, and Alzheimer Nederland funded the work.

Source: Washington University in St. Louis


In 2009 I met the man who would become my husband and change my life forever. That year might not have seemed as life changing for you, but it actually was.

In 2009 Elizabeth H Blackburn, Carol W Greider and Jack W Szostak won the Nobel Prize for their discovery “How chromosomes are protected by telomeres and the enzyme telomerase”

In 2009 three people told us why we age and what we can do about it.


This is the type of research that I wish came easily to me, it fascinates me and keeps me up reading at night but it’s the work that I have to read over many times, highlight and make notes of. It’s the astounding work of three people who I hope I don’t insult with my own incredibly simplified translation.

As human bodies we are made up of organs. Organs are made of tissue, tissue is comprised of cells and each cell has a nucleus.

Inside the nucleus of a cell we have chromosomes. Chromosomes contain packets of information, this information is our genetic code, our DNA.

DNA (deoxyribonucleic acid) is that spiral ladder diagram you’ve see before. Each rung of the ladder is a pair of nucleotides. Nucleotides are the units that store our unique information. Chromosomes are tight coiled strands of DNA, we have 23 chromosomes from each parent.


Cell, chromosome, telomere

Chromosomes are strands of DNA. Chromosomes are found in the nucleus of cells, cells make up tissue and we have lots of tissue.

A useful visual is to think of a chromosome as a shoelacewith those plastic tips on the end. The Nobel Prize was awarded to research on those plastic tips – our Telomeres.



We all started from just one cell and in order to grow that cell had to duplicate and each cell after duplicated (Mitosis) One parent cell divides into two daughter cells and each daughter made copies of those packets of information (chromosomes). A cell can only divide so many times (Hayflick limit) and when it can divide no more it dies. Changes to our skin and hair are annoying but there becomes a real problem when the cells of the immune system can no longer divide.


Chromosomes hold all our personal data and to ensure that information is copied successfully each chromosome has that plastic tip, that telomere. With each cell division the telomeres shorten and when a telomere becomes too short, the information (chromosomes) cannot be copied and the cell becomes old and dies (apoptosis)

It’s the reduced length of the telomere that has been linked to the aging process. Telomeres protect our chromosomes and much like that shoe lace, problems arise when that plastic tip cant hold it all together.



Chronic stress reduces the length of telomeres. People who care for sick children showed a reduced telomere length that correspondes with the length of care, the results were not a function of the caregivers age. On a promising and quite miraculous note, researchers were able to stop the telomere shortening by implementing stress management techniques. In some cases  just 12 minutes meditation a day for two months was shown to protect telomere length. This has far reaching implications for parents of hospitalized children or the long term care needed for autistic kids.

Ladies with cervical cancer were studied and the results were similar. The ladies were given both mental and physical counseling and their symptoms improved. Dr Nelson (University of California, Irvine) went one step further and upon reexamination he found that the counselling had not only stopped the shrinkage, but it had also promoted telomere growth. The study participants still had cancer, that hadn’t changed, but they had longer telomeres at the end of the study than they did at the start.

These incredible results tell us how positive thinking, social support, belief, attitude – faith can dramatically help with health, healing and the aging process.



Telomere length is a function of length erosion and length addition. Stress, sickness, age will cause a telomere to shorten and it is the enzyme Telomerase that is responsible for any growth.  Telomerase is found in fetal tissue, adult germ cells and in tumor cells. Body (somatic) tissue tends to age and die because of its very limited telomerase activity. If this enzyme (enzymes speed reactions) is activated a cell will continue to divide. It’s called the “Immortal cell theory” but its not as good as it sounds. The body as a whole is a system of regulators, brakes and accelerators that are used together to find a place of balance. If we just slam on the accelerator it might seem great at first but there will be a long term price to pay. We see this with obvious behaviors such as very restricted dieting, excessive exercise or massive sleep deprivation. You might lose weight initially, hit a personal best or get that study paper in on time – but there will be consequences.


If telomerase can keep a cell dividing it might seem great for anti-aging but quite frightening if that cell is a cancer cell.

Cancer cells are malignant cells which divide and multiply to form a tumor, telomerase is found to be 10-20 times more active in a cancer cell than in a normal cell.

An immortal body with mere mortal disease.

What if we could activate telomerase activity in our aging body cells whilst turning it off in cancer cells. The goal for many is not to live forever, but to live forever in great  health, a concept that has became a lot more feasible because of the Nobel Prize winners in 2009.

Today 40 is the new 30 and maybe someday 100 will become the new 65 we live in exciting times that are pushing us to look beyond the physical.