In this episode Yenvy and Yessica share examples and stories from Yenvy’s experience as a mentor and Yessica’s experience as a Life Coach. What are the different levels of insecurity that we face throughout our lives? Self sabotage, impostor syndrome, feeling that we are not enough, fear. What is your idea of failure? Do you avoid failure? Is yours a healthy mindset or are you successful but suffering inside? If this resonates with you this episode will give you great tips and ideas to take your life to the next level.   If you have any questions or would like to engage with Yenvy and Yessica in the Biohack discussion, join our private Facebook group in the link below. https://www.facebook.com/groups/theartofbecomingwonderwomen Let’s continue our Biohacking Journey together! Every day is a step up!

This episode will help you understand what energy you are at your core. This episode is meant to help you in your personal development journey to find out what matters to you and how you interact with your environment. Understanding this helps us relate to others and understand what they need.   What is the core that you wake up to? What direction does your energy move into? If you have any questions or would like to engage with Yenvy and Yessica in the Biohack discussion, join our private Facebook group in the link below. https://www.facebook.com/groups/theartofbecomingwonderwomen Let’s continue our Biohacking Journey together! Every day is a step up!

Are you the kind of person who gets angry when you miss a meal? Your body is so strong that it finds its way through whatever you push it through. What are you telling yourself about what food is? What’s the attachment to the food that we’re eating? In this episode Yenvy will help Yessica decide what kind of fasting would be best for her!  If you have any questions or would like to engage with Yenvy and Yessica in the Biohack discussion, join our private Facebook group in the link below. https://www.facebook.com/groups/theartofbecomingwonderwomen Let’s continue our Biohacking Journey together! Every day is a step up!

Spirituality and understanding our connection to the world and others has been the greatest breakthrough for both Yessica and Yenvy. In this episode they share their journey together and how they opened up to a new way of seeing the world that has expanded their vision and made them connect with a deep sense of love and oneness.  Loving our bodies: “I am the captain of my soul” “My body is the vessel that allows me to connect to the world” “I am grateful for my body and  my health”  If you have any questions or would like to engage with Yenvy and Yessica in the Biohack discussion, join our private Facebook group in the link below. https://www.facebook.com/groups/theartofbecomingwonderwomen Let’s continue our Biohacking Journey together! Every day is a step up!

How much exercise do I need? Is it different for different periods of the month or our lives?  In this episode Yenvy and Yessica discuss the key aspects for choosing the workout and exercise that is best for you. Why is it important for women to do some muscle building exercise regularly? What are low impact exercises that have a lot of benefits? Should I consider marathons? What’s my ideal exercise regimen and routine?  If you have any questions or would like to engage with Yenvy and Yessica in the Biohack discussion, join our private Facebook group in the link below. https://www.facebook.com/groups/theartofbecomingwonderwomen Let’s continue our Biohacking Journey together! Every day is a step up!

We have all heard that the way we start our morning can change our whole day. In this episode Yenvy and Yessica dive into the do’s and don’ts of morning rituals. Why are morning rituals so valuable in our life? What kind of morning rituals are there and which ones can help us find our flow. Rituals are the pillars of a balanced life and they allow us to live stress free, purpose driven and fully connected with ourselves and others.  If you have any questions or would like to engage with Yenvy and Yessica in the Biohack discussion, join our private Facebook group in the link below. https://www.facebook.com/groups/theartofbecomingwonderwomen Let’s continue our Biohacking Journey together! Every day is a step up!

Did you know that there are different types of stress? Which one do you experience more often? Studies by Nobel prize laureate Elizabeth Blackburn have proven that stress plays a big role in our aging process. Different types of stress, Distress and Eustress affect our aging process differently. In her book The Telomere Effect Dr. Blackbourn explained that stress has the ability to harm our system, especially causing inflammation and degrading our cells. Stress can shorten our Telomeres (the key to longevity)! Therefore, preventing stress and living a life in balance including Mindfulness practices can have the reverse impact in our body allowing us to age slower, protecting our telomeres and improving our quality of life. In this episode Yenvy and Yessica explain what are the main things we need to understand about stress and how we can make changes that will benefit our health in the long term. Hacking stress is a must-hack for longevity.   If you have any questions or would like to engage with Yenvy and Yessica in the Biohack discussion, join our private Facebook group in the link below. https://www.facebook.com/groups/theartofbecomingwonderwomen Let’s continue our Biohacking Journey together! Every day is a step up!

Do you have a longevity mindset?  The Blue Zone Project has given us great lessons on longevity that allow us to make better decisions and learn how to build a longevity mindset. Let’s have a look at the 5 places around the world where people consistently live over 100 years old. Once we understand what the keys are, we can incorporate this into our habits, the way we work, where we live, our relationship with our community, learning how to contribute, and finding purpose.   When you look at the Blue Zone area their purpose has to do with contributing to their community. In this episode Yenvy and Yessica go through the 9 Blue Zone points and share ideas on how to incorporate this longevity mindset into our life!  If you have any questions or would like to engage with Yenvy and Yessica in the Biohack discussion, join our private Facebook group in the link below. https://www.facebook.com/groups/theartofbecomingwonderwomen Let’s continue our Biohacking Journey together! Every day is a step up!

Is life happening for you or to you? How do you live your story, from what space do you live your story? Yessica Fernandez-Cruz Life and Executive coach shares with us the hacks we need to learn to make sure our story is working for us and not against us.    The main cause of stress is our inner dialogue, that’s where our stress begins. Learn to become an observer of your inner dialogue without any judgment. Your inner dialogue isn’t always true. If you want to hack your inner dialogue the first thing you want to do is remove any form of judgment. Create a story that is going to benefit you and not hurt you.  Start learning how to define things without judging them, describe facts.     If the how you’re thinking is not helping you move forward; that’s the story you want to hack! If you need help doing this and would like to work with Yessica contact her at  www.yfernandezcruz.com   yessica@yfernandezcruz.com   Let’s continue our Biohacking Journey together!   Every day is a step up!   If you have any questions or would like to engage with Yenvy and Yessica in the Biohack discussion, join our private Facebook group in the link below. https://www.facebook.com/groups/theartofbecomingwonderwomen

More and more studies are showing that sleep is pivotal to being healthy and staying healthy. A disruption in sleep and the inability to go through the full sleep cycle can contribute to chronic diseases such as diabetes and including Alzheimers.    Today, we'll discuss our circadian rhythm, which is our body's natural internal clock that guides us through the sleep wake cycle.    As part of the circadian rhythm, we hear people say "I'm a night owl" or "I'm a morning lark". Is  this concept real?  Do we all have the same circadian rhythm or different? We'll discuss how to optimize our sleep and capture the energy and productivity from it.    By optimizing sleep, you are optimizing your life in order to thrive. Many times we have an easy time falling asleep but difficulty staying asleep.  Knowing this, Yenvy has put together a guide to hacking your sleep:    Download Yenvy’s guide “99 Sleep Hacks” and take action today! www.Vigdis.co/SleepHack   If you have any questions or would like to engage with Yenvy and Yessica in the Biohack discussion, join our private Facebook group in the link below. https://www.facebook.com/groups/theartofbecomingwonderwomen   Let’s continue our Biohacking Journey together!   Every day is a step up!

Yenvy Truong has spent the past year focused on hacking our skin! So let’s talk to the expert! Her research took her to creating her company Vigdis Women. Being a biohacker, she views skin as a biomarker for good health, stress, sleep, nutrition and diet. “Using skin as a biomarker, I can look at you and know that something is going on”- Yenvy Truong   In this episode, Yenvy opens our eyes to skincare from the perspective of a biohacker. What do you need to know in order to optimize the health of your skin?   Towards the age of 35-40, our skin starts to wrinkle and sag. This is when we begin to look for products and ways to fix the problem. How do we do this naturally, if we don't want to turn to botox and fillers? How do you know that the products you're using are good for you? Do you fall for all the gorgeous advertisements? Yenvy shares with us her story of how she created her company Vigdis. There are so much on the skincare market that are unnecessary and this conversation will give you the clarity you need to understand how to combine the different creams, serums, oils, and supplements to improve your skin health. The greatest results from this is that it not only improves your skin’s health but also your joints, your hair will get fuller and your nails will get stronger too. You don’t need fillers to solve the immediate problem and can avoid spending hundreds of dollars. You can actually give nutrition to your body when instead.   A very insightful eye opening conversation that every woman who cares about her skin will benefit from.     If you want to learn more about Yenvy's company go to: Vigdis.co    Let’s continue our Biohacking Journey together!   Every day is a step up!   Give us your feedback on our private facebook group (https://www.facebook.com/groups/674250196611679/about

“Let’s maintain our telomeres long and keep our genes dormant”–Dr. Marcela Young “We hear a lot about prevention but we should call it early diagnosis”  “I have always been a very positive thinking person. I get back up and go because something better is ahead of me. Having a positive attitude has a significant effect in your health and your life in general” Age management is proactive, personalized precision medicine. Our guest today is Wonderwoman Dr. Marcela Young, a pioneer in Age management medicine in the US, Spain and Argentina. She has more than 300 accreditations granted by the American Medical Association (AMA) for her continuous medical education to remain at the leading edge of this area of Medicine that is innovative and revolutionary.  In this conversation, we discussed looking at our bodies from a molecular level, genetic testing, telomere testing, Bio Identical Hormones, synthetic hormones and the myths about hormones and other therapies and everything we need to know to begin our age management journey as women.  Dr. Young teaches us how to live well until the last day without incapacities, diseases or dependencies and enjoy life fully. If you would like to contact Dr. Young reach out to her at: http://www.greenvilleagemanagement.com/   (USA) 864-365-0100  Let’s continue our Biohacking Journey together! Every day is a step up!   Give us your feedback on our private facebook group (https://www.facebook.com/groups/674250196611679/about  We would love to hear from you!!

“Don’t wait to prove infertility to discuss your fertility” - Yessica Fernández-Cruz In this episode Yessica shares with us her experience with ovocyte preservation. Her journey really began at 35 when her gynecologist told her “she was fine” and shouldn’t worry. Now at 38 she’s gone through the process of hormone stimulation and extracting her eggs. Would 35 have been a better age to do this? As women, are we talking about this enough earlier in our lives? Is there a stigma or taboo to this discussion and if so, do we need to overcome it? Is fertility an innate part of womanhood that the healthcare systems are not considering enough of? Are there prevention strategies or fertility hacks that we should know about?    Let’s continue our Biohacking Journey together!   Every day is a step up! Give us your feedback on our private facebook group (https://www.facebook.com/groups/674

Psychedelics are nowadays a trendy conversation in the biohacking world, so Yenvy and Yessica wanted to know more and understand what’s so great about Psychedelics. Our guest in this episode is Kristina Liu who is a psychologist, life coach and expert in psychedelics. Kristina owns a retreat center in Peru where she works with her clients improving their personal development and growth using psychedelics like Ayahuasca, San Pedro or the frog poison Kambo. This unique retreat helps people align body, mind and spirit and tap into that part that helps them release fears, understand themselves better and evolve into the next level of their life. In this conversation Kristina shares with us her journey and experience with psychedelics personally and professionally. She discusses with Yenvy and Yessica the good and the bad of this approach. Are you ready to try it?   If you're interested in learning more about Kristina and her retreat, you can find her at: https://www.selvavidalodge.com/   Let’s continue our Biohacking Journey together!   Every day is a step up!     Give us your feedback on our private facebook group (https://www.facebook.com/groups/674250196611679/about    We would love to hear from you!!

There’s no optimal health without an optimal mindset. Awareness of being pushed off balance is the first step towards staying focused. What do you think in your life is limiting you? What is the story that you tell yourself that is limiting you?   Transforming limiting beliefs into empowering beliefs.    Am I doing things to run away from pain? Or am I living in a moving towards pleasure mindset?   In today’s show we’ll describe the human needs that rule your life. Certainty, Uncertainty, Love, Significance, Contribution, Growth. Identify the three human needs that rule your life, if you understand your needs then you can understand a lot about what’s going on inside of you. Identify the three needs that rule your life and how this impacts your mindset. Can you see your limiting beliefs that come with it?   Be aware of yourself and look at the things that scare you and what is the most important thing for you. If something in your life covers three needs it can make you addicted to it.   Eight levels of consciousness, egocentric, ethno-centric, world-centric and spirit-centric. The different levels of consciousness start off where you grew up, how you’ve been educated. Understanding your level of consciousness is a beautiful way of knowing how far you’re thinking, how connected or disconnected you are with your environment. If you want to thrive, become aware of which level of consciousness you live in so that you can ask yourself the question: What do I need to do to get to the next level?   Awakening is that “i'm stepping into that next level” “I can see what I couldn’t see before”. Am I open to receiving what that next level gives me. We need to be brave enough to let go of our rules and limiting beliefs to push ourselves.    Be aware, understand your needs.   This is today’s challenge: Figure out which are your top three needs? How do you know that those are your top three needs? Find the goods and the bads in that. Then look at the 8 levels of consciousness and find which level you are in, ask yourself what does this mean for you? Where do you want to go? What are your limiting beliefs? What are empowering beliefs that would help you advance into the next level?    Let’s continue our Biohacking Journey together!   Every day is a step up!     Give us your feedback on our private facebook group (https://www.facebook.com/groups/674250196611679/about    We would love to hear from you!!

“The definition of hell is dying and meeting the person you could have been. I don’t want to meet her. I want to be her!” - Alaina Money Garman - CEO of Garman Homes  How did Alaina overcome a time period that many women go through to become who she is today? Is there a formula?    Alaina, a WonderWomen who inspires other WonderWomen. The only thing we can say about her story is WOW! Her story of pivots in life and trials and tribulations is a common story that many women have been challenged with. Some of the hidden pieces that we don't see in a successful woman: divorce, career challenge, the balance of motherhood and grit and determination. Listen and be inspired!   Garman Homes: www.garmanhomes.com   Every day is a step up!   Give us your feedback on our private facebook group (https://www.facebook.com/groups/674250196611679/about    We love to hear from you!!

You'll want to save this episode for daily use. We're joined by a very special breath work coach, Sonia Terol. Based in Spain, Sonia is a physical therapist, director and trainer for the TEROL METHOD and the creator of the discipline: METAPHYSICAL. Sonia brings years of experience in training and teaching breath work to her clients in all walks of life from healing the bodies of stressed out executives to people with addictions.  In this episode we have the opportunity to speak with an expert about the importance of breathing and how we can hack our biology with these different techniques.  Sonia guides us through three different experiences, the first one is a soft and healing breathing exercise to slow down, relax and can be used during times of stress and anxiety. The second one will help us slow down and it will end with an energizing effect on our bodies and can be used to re-invigorate our bodies instead of grabbing the cup of coffee. Finally, we will experience the high of Holotropic breath work, a technique that Sonia will teach us so that we can use this tool to recalibrate and balance our body’s energy.  If you're following along in this episode, it is best to find a comfortable location and not while you're driving.  Every day is a step up! Give us your feedback on our private facebook group (https://www.facebook.com/groups/674250196611679/about  We love to hear from you!!

As a biohacker, knowing how to breath is a power tool to add to your tool box. The power of breathing goes back to the days of yogis and mystics. But in today's science and as biohackers, we've captured the techniques and the application to be purposeful in its usage. Whether your goal is physiological, emotional, spiritual or mindfulness, breathing and how to breath has been well researched to show improvements and effectiveness.  In today's episode, we discussed various methods of breathing, when to use them, why and how.  We emphasized the importance of creating awareness around breathing and the emotional regulation through breathing, improving our immune system and also its application to managing trauma.  If we think about it, there aren't too many tools we can use that will give a multitude of benefits. If your goal is to manage an emotional state, within the same practice, you receive the same benefits to your physiology as well.  If you're unsure of where to start and which technique is right for you, we discussed various methods to choose from and when to apply them. More importantly, becoming aware and tapping into different emotions such as feeling angry, sad, excitement, calmness… When you do this you will realize that each emotion has a very different breathing pattern. Emotionally charged breathing patterns can also impact your mind and body negatively.  Daily self check-ins every 2-3 hours throughout the day allows us to become aware of how we breathe and the current emotional and physical state.  Biohacker Measurements: Take your measurement before you breathe and then after. Blood pressure, pulse ox., heart rate, etc...  If you’re doing the 15 day challenge measure it before and after and share your information with us on our facebook group! Breathing methods and Techniques: Wimhoff method (Ice Man) Holotropic breathworkCoffee breathing to wake up: focus on exhale sharp shooting breathes energy coming from lower abdomen, we don't worry about inhale we just exhale 10 times,  eyes are closed breath normal again it feels like a sneeze stimulates sympathetic nervous system; don't do too much too often; 3 rounds of 20 in the morning, 3 rounds before you work out, 3 in the middle of the day at 3pm (at that time when you want sugar instead try this breathing exerciseWater breathing 4x4 (you can do it all day) use it all day to go back to your balance, like drinking waterWhisky breathing 4x8 to go to sleep, heart rate drops, stimulate parasympathetic nervous system)    We recommend the book Breathe: Author James Nestor  Every day is a step up! Give us your feedback on our private facebook group (https://www.facebook.com/groups/674250196611679/about  We love to hear from you!!

In this episode, we discuss our previous 15 day challenge. How did Yessica do on her Keto. diet and how did Yenvy do sustaining her mediterranean lifestyle diet over the holidays? We discuss different options for the new 15 day challenge and the importance of commitment and pushing yourself in a way that will not  frustrate you but rather encourage you to want to be better. Find your balance, push yourself and at the same time, have compassion for yourself.  We clarify what "hacking" is and what does biohacking actually mean?  To learn more, we recommend the book by Dave Asprey  Game Changers https://www.amazon.com/Game-Changers-Leaders-Innovators-Mavericks-ebook/dp/B077XG39QR What’s your Biohacking New Year’s resolution, how do you think about it and how do you win at it? Can you commit to it? If you break that commitment what will that do to you?  How do you get to the point where: "When my brain tells my body to go, my body goes" and when we say "go" we made the commitment and we trust ourselves that we’re going to go. There’s no turning back. The saying is "If you want to take the island, then burn the boat". Every day is a step up! Let's do this! Give us your feedback on our private facebook group https://www.facebook.com/groups/674250196611679/about  We love to hear from you!!

We're very excited to have Lauren Updyke on our show today. Lauren Updyke is an elite athlete, heads all of wellness for over 75,000 members at the University of Washington, an athletic strength and condition coach, a mother of two and kicks ass every day. Not too many people can inspire others like Lauren can and you'll hear why she's so inspiring. Lauren shares her incredible story of grit and what happens when you fall behind. How do you catch up, how do you think and how do you feel? Using her Boston Marathon race as an example, it's a story that you rarely hear. What did she do on her 40th birthday...? Listen and you'll be inspired.  How does her story relate to biohacking? Very interestingly, athletes have the ability to call on peak/flow state through vigorous practice of mindset, visualization, skill, focus and intention. How do you apply this in your daily life to call on flow/peak state? There's a science that can be captured and applied. Learn how to apply this to your daily living.  Let’s continue our biohacking journey together! Every day is a step up!   Give us your feedback on our private facebook group (https://www.facebook.com/groups/674250196611679/about)   We would love to hear from you!!