Transmutable Explorations

Category: Life

  • Maintaining Eye Health

    Maintaining Eye Health

    I have suffered from pretty severe myopia for most of my life. Long ago, I just accepted that my eyes would likely keep getting worse. Surprisingly, my prescription has remained unchanged for the last decade! Even though every year, my eye doctor tells me, “this is probably the year you’ll need reading glasses”, so far, this hasn’t come to pass. Read on for the regular practices that I’ve been following for maintaining eye health.

    What Am I Trying to Prevent?

    When I say “maintaining eye health”, what exactly do I mean? I’m really trying to prevent common issues that normally occur with aging. This includes the need for bifocals or reading glasses, often caused by presbyopia. It also includes preventing age related macular degeneration and other diseases of the eye. I’m not really trying to improve my vision, just stave off what many people consider normal aging related eye issues.

    How Am I Maintaining Eye Health?

    First, I’m not interested in any form of surgery in order to fix the aging related issues that I’ve mentioned. I also feel that bumping up the font size on my computer/mobile devices is a cheat. So what am I doing that seems to be working?

    Exercise

    Regular exercise is a crucial component of maintaining overall health, and its benefits extend to eye health as well. Exercise has been shown to reduce the risk of age-related macular degeneration (AMD), cataracts, and other eye diseases. Here are some ways regular exercise helps maintain eye health:

    1. Improves Blood Flow and Oxygenation: Exercise increases blood flow and oxygenation to the eyes, which helps to nourish the retina and other eye tissues. This can reduce the risk of AMD, which is caused by a lack of oxygen and nutrients to the retina.
    2. Reduces Inflammation: Exercise has anti-inflammatory effects, which can help to reduce inflammation in the eyes and reduce the risk of eye diseases such as AMD and uveitis.
    3. Lowers Blood Pressure: Regular exercise can help to lower blood pressure, which can reduce the risk of eye damage caused by high blood pressure, such as hypertensive retinopathy.
    4. Improves Insulin Sensitivity: Exercise can improve insulin sensitivity, which can reduce the risk of developing type 2 diabetes, a major risk factor for diabetic retinopathy.
    5. Reduces Oxidative Stress: Exercise has antioxidant effects, which can help to reduce oxidative stress in the eyes and reduce the risk of eye diseases such as AMD and cataracts.
    6. Improves Visual Processing: Exercise has been shown to improve visual processing and cognitive function, which can help to reduce the risk of age-related cognitive decline and improve overall eye health.

    Specific Exercises that Benefit Eye Health

    While all forms of exercise can benefit eye health, I also employ exercises that are specifically targeted at the eye (also known as orthoptics). I find the following to be most effective:

    • Focus Related Exercises: Specifically while working on the computer during the day, at least twice an hour, I make it a point to stop what I’m doing and focus on a distant object for a few seconds. This is one of the reasons now that I always setup my workspace so I’m in front of a window and can look outside at a distant object.
    • Around the World: I started this when I found out that it’s really effective at enhancing my focus at the start of the day. I later discovered that it’s referred to as the ‘Around the World’ exercise and specifically targeted at countering presbyopia. It’s fairly simple, while keeping your head still, you look upwards with both eyes and hold for a few seconds. Then repeat this to the right, down and to the left. Finally rotate both eyes slowly in both the clockwise and counter clockwise directions.

    Nutrition

    The state of the art research on using nutrition in maintaining eye health comes from the Age-Related Eye Disease Studies (AREDS/AREDS2). AREDS determined the type and precise amount of nutrients to help prevent/improve age related macular degeneration. The AREDS recommended ingredients include:

    • Vitamin C 500 mg
    • Vitamin E 400 IU
    • Copper (cupric oxide) 2 mg
    • Zinc 80 mg
    • Lutein 10 mg
    • Zeaxanthin 2 mg

    For a long time, I was purchasing and weighing out each of these myself. I recently switched to this product since it’s much more convenient. It also uses a better source of Vitamin E than is widely available and is free of any added fillers. This same company also makes low zinc versions (in case you get plenty of zinc elsewhere).

    Gabor Patches: A Novel Approach to Vision Therapy

    Gabor patches are a type of visual stimulus used in vision therapy to improve visual processing and perception. These patches consist of a series of parallel lines with varying orientations and spatial frequencies. Research has shown that Gabor patches can improve visual acuity, contrast sensitivity, and visual processing speed in individuals with amblyopia, a condition that affects the development of vision in children. A study published in the Journal of Vision found that Gabor patches can also improve visual function in individuals with AMD (Liu, L. et al. (2018). Gabor patches improve visual function in patients with age-related macular degeneration. Journal of Vision, 18(10), 1-11.).

    I incorporate Gabor patches in my routine usually by watching this youtube video while having my coffee a few mornings a week. I’ve also used several different Android apps that generate Gabor patches over the years.

    Photobiomodulation

    Photobiomodulation (PBM) is a non-invasive therapy that uses low-level laser or light-emitting diodes (LEDs) to stimulate cellular processes and promote tissue repair. PBM has been shown to improve visual acuity, reduce inflammation, and promote retinal regeneration in animal models of retinal degeneration.

    My eye health related PBM routine consists of staring into a JOOVV panel (with the infrared settings turned off) for a 3 minute session once or twice a week.

    Does all of this work? In my N of 1 experiment, it appears to do so for me. I’ve also presented the relevant studies that support these findings. What are you doing to preserve your eyesight as you age? Let me know in the comments or drop me a line!

  • Understanding Systemic Inflammation and How to Keep It in Check

    Understanding Systemic Inflammation and How to Keep It in Check

    Systemic inflammation is one of those medical terms that gets thrown around a lot, but unless you’re dealing with an autoimmune condition or chronic illness, you might not think much about it. Here’s the thing, though: it’s not just a problem for people with specific diagnoses. It’s an underlying factor in a wide range of health issues, from heart disease to anxiety. Think of it as a slow-burning fire inside your body—one that, left unchecked, can wreak havoc over time. The good news? There are ways to cool things down before they spiral out of control.

    What Is Systemic Inflammation, Really?

    At its core, systemic inflammation is your body’s immune system in overdrive. Normally, inflammation is a good thing—it’s how your body fights off infections and heals injuries. But when that response becomes chronic, your immune system starts attacking healthy cells, leading to persistent damage and dysfunction. It’s like an alarm that never gets turned off. This kind of inflammation isn’t always obvious; it doesn’t come with the redness and swelling you’d associate with an injury. Instead, it lurks beneath the surface, contributing to fatigue, joint pain, digestive problems, and even mood swings.

    Exploring Alternative Methods for Reducing Systemic Inflammation

    Beyond diet and exercise, several lesser-known remedies can help keep inflammation in check. While research is still emerging, these natural alternatives show promise in supporting the body’s healing processes:

    • Cold Therapy – Ice baths and cryotherapy expose the body to extreme cold, which helps reduce inflammation by constricting blood vessels and lowering cytokine activity.
    • Infrared Sauna – Unlike traditional saunas, infrared heat penetrates deep into tissues, promoting detoxification and easing inflammatory responses.
    • Ashwagandha – This adaptogenic herb helps regulate cortisol levels, which, when chronically elevated, contribute to systemic inflammation and immune imbalances.
    • THCa Diamonds – A raw, non-psychoactive form of cannabis, THCa diamonds have been studied for their potential anti-inflammatory properties, offering relief without the high associated with THC.

    How It Sneaks Into Your Life

    You might not feel systemic inflammation creeping in, but your lifestyle could be feeding it without you realizing it. Chronic stress, poor sleep, a diet loaded with processed foods, and even environmental toxins can all keep your body in a constant state of low-grade inflammation. Sugar is a big offender—it spikes blood sugar levels, which can lead to an inflammatory cascade. The same goes for refined carbs, seed oils, and excessive alcohol. Even a sedentary lifestyle can contribute, since movement helps regulate inflammatory markers.

    The Connection to Chronic Disease

    If systemic inflammation were just about feeling a little run-down, it wouldn’t be such a big deal. But over time, it plays a key role in serious conditions like heart disease, diabetes, Alzheimer’s, and even cancer. When inflammation lingers, it damages blood vessels, alters brain chemistry, and weakens the immune system. Studies have shown that people with consistently high levels of inflammatory markers, like C-reactive protein (CRP), are at a much higher risk for cardiovascular events. And in the brain, inflammation has been linked to depression and neurodegenerative diseases, making it more than just a physical problem—it’s a mental one, too.

    Food as Medicine: What to Eat (and What to Avoid)

    One of the most powerful tools you have against systemic inflammation is your diet. Whole foods like leafy greens, berries, fatty fish, and nuts are packed with antioxidants and healthy fats that help fight inflammation. Omega-3s, found in salmon and walnuts, are particularly good at tamping down inflammatory responses. On the flip side, foods high in trans fats, refined sugars, and processed ingredients tend to stoke the fire. Think of your diet as a daily vote for or against inflammation—every meal is an opportunity to either fuel the fire or put it out.

    The Role of Stress and Sleep

    It’s easy to overlook stress and sleep when thinking about inflammation, but they’re just as important as diet. Chronic stress triggers the release of cortisol, a hormone that, in small doses, helps you respond to threats. But when it’s constantly elevated, it leads to increased inflammation and immune dysfunction. Sleep is another major player—during deep sleep, your body does essential repair work, reducing inflammation in the process. Poor sleep, on the other hand, keeps inflammatory markers high and makes it harder for your body to recover from daily stressors.

    Supplements and Natural Helpers

    While food should always be the foundation, certain supplements can give you an extra edge against inflammation. Turmeric, with its active compound curcumin, is one of the most well-researched natural anti-inflammatories out there. Fish oil supplements provide a concentrated dose of omega-3s, while probiotics help support gut health—another major factor in immune regulation. Even something as simple as green tea, which is rich in polyphenols, can help keep inflammation in check.

    The reality is, systemic inflammation isn’t something you “cure” overnight. But the small, daily choices you make can have a big impact over time. The way you eat, sleep, move, and manage stress all contribute to whether your body stays in balance or remains in a state of chronic inflammation. And while the science can feel overwhelming, the takeaway is simple: treat your body kindly, and it will return the favor. Your future self will thank you for it.

  • Healthy Dessert Challenge: Peanut Butter Cookies

    Healthy Dessert Challenge: Peanut Butter Cookies

    In the first 2025 issue of Fermenting Solutions I laid out a goal for creating a “Healthy Dessert“.  Ultimately, I plan on actually creating several, but the first one that I am trying to perfect are Peanut Butter Cookies.  This recipe isn’t quite yet perfected, but I consider it good enough to share at this point.  I will update this page as I iterate on this healthy dessert.

    Healthy Peanut Butter Cookies

    So what makes a healthy peanut butter cookie?  For me, it’s all about increasing the protein content and decreasing the carb content.  This isn’t a low calorie dessert.  It is also sweetened, but using a sweetener that I find to be better than others.

    Ingredients

    • 1 cup No Sugar Added Peanut Butter (I like to keep it local and use Nutty Novelties’ Classic Crunchy Peanut Butter)
    • 1/2 cup Real Maple Syrup
    • 1 tsp Vanilla Extract
    • 1 cup finely ground Almond Flour made from blanched almonds
    • flaked salt to taste

    Is Maple Syrup Healthy?

    Why Maple Syrup?  There is more and more research coming out showing that real maple syrup has benefits over many other forms of ‘sugar’.  I specifically chose it for the recent studies showing that it helps reduce abdominal fat.

    The Process

    • Mix Peanut Butter, Maple Syrup and Vanilla Extract until well blended
    • Mix in Almond flour until it’s a consistent mixture
    • Use a spoon to drop mixture onto parchment paper placed on a baking sheet
    • Lightly smash down cookies with a fork
    • Sprinkle flaked salt on top of cookies
    • Bake at 350° F for 15 minutes

    Tips

    • You can prevent the fork from sticking to the cookies by using the heaviest fork you can find and dipping it in some of the flour you’re using before pressing.
    • I find the cookies have a better texture by rotating the baking sheet half way during baking.
  • Making a Living as a Creative

    Making a Living as a Creative

    Photo By: Kaboompics.com

    Making a Living as a Creative: Tips for Gaining Visibility and Opportunities

    Transforming your creative passion into a thriving career is more feasible than ever. The key to making a living as a creative lies in adopting strategies that enhance your visibility and resonate with your audience. This article explores practical approaches to help you stand out and connect with opportunities that align with your artistic vision.

    Boosting Your Career with Business Acumen

    Understanding the business side of art is crucial for thriving as a creative. Recognizing business degree relevance can help you develop essential skills in management, finance, and marketing—key areas for promoting and selling your work. Pursuing a business degree, especially through an online program, allows you to continue focusing on your craft while learning strategies to build a sustainable career. This investment in education broadens your expertise and strengthens your ability to navigate the art market successfully.

    Incorporating User-Generated Content

    Leveraging user-generated content is a strategic way to boost your brand’s credibility and foster a thriving community. Engaging with content created by your audience shows appreciation for their creativity and input.  This can enhance their sense of belonging and loyalty. Featuring user-generated content on your social media platforms or website can inspire more users to participate, creating a dynamic and interactive environment.

    Using Visual Storytelling with Posters

    To truly stand out, it’s essential to develop a unique visual identity that complements your personal brand. Using tools like your own quote poster maker, you can create attention-grabbing quote posters that increase visibility on social media and drive traffic to your portfolios or websites. Choose from ready-made templates and personalize them with graphic designs and typography options. Engaging your audience with such visually appealing content can boost brand recognition and deepen connections with your followers.

    Building a Standout Portfolio

    To gain recognition in the creative industry, it’s crucial to develop a portfolio that showcases your best work.  This helps tell a compelling story of your artistic journey. In addition to high-quality pieces, consider including a brief artist statement or project descriptions to provide context and highlight your creative process. A well-curated portfolio should reflect your unique style and expertise, capturing the attention of potential clients, galleries, and industry professionals.

    Connecting with Local Art and Fashion Scenes

    Engaging with local art exhibitions and fashion shows is a strategic way to immerse yourself in the creative industry.  This can help build valuable connections. These events are vibrant hubs where artists, designers, and industry professionals converge, offering you the chance to network with like-minded individuals. Engaging with these communities can be a pivotal step in transforming your passion into a sustainable career.  This can open doors to collaborations and opportunities that might otherwise remain out of reach.

    Enhancing Your Creative Visibility with Influencer Collaborations

    To expand your creative reach and gain visibility, consider forming partnerships with influencers who share your niche. By collaborating with influencers whose values and audience align with yours, you can produce content that genuinely resonates with a broader audience. Using tools like social media analytics can help you identify the right influencers.  This can ensure your partnership is both strategic and impactful.

    Building a successful career as a creative requires more than just talent—it takes strategy, persistence, and a willingness to put yourself out there. By refining your portfolio, leveraging digital platforms, networking, and understanding the business side of your craft, you can increase your chances of being discovered and turning your passion into a sustainable livelihood. Stay adaptable, keep honing your skills, and remain confident in your unique voice. The right opportunities often come to those who consistently show up and share their work with the world.

  • How to Be Productive

    How to Be Productive

    In today’s fast-paced world, being productive is crucial for achieving success in both personal and professional life. With numerous tasks competing for our attention, it’s easy to get bogged down and lose focus. However, by implementing a few simple yet effective strategies, you can significantly boost your productivity and accomplish more in less time.

    How to Be Productive: Strategies for Achieving More in Less Time

    Set Clear Goals

    The first step towards increasing productivity is to set clear and specific goals. What do you want to achieve? What are your priorities? I used to use SMART (specific, measurable, achievable, relevant, and time-bound) goals for this.  I’ve since moved to using OKRs.  I find OKRs simpler because they really just consist of two things: an Objective and Key Results.  The Objective is why you’re doing the task in the first place.  Key Results are how you plan to measure that your Objective is being met.

    No matter how you decide to define your goals, you will likely need to break them down into smaller, manageable tasks. This will help you stay focused and directed, ensuring that you’re making progress towards your goals.

    Create a Schedule

    A well-planned schedule is essential for maximizing productivity. Allocate specific time slots for each task, taking into account your energy levels and concentration. Be realistic about how long each task will take, and leave some buffer time for unexpected interruptions. Use a system to stay organized and on track.

    Prioritize Tasks

    Not all tasks are created equal. Identify the most critical tasks that align with your goals and tackle them first. At a minimum, use the Eisenhower Matrix to categorize tasks into:

    • Urgent and important (Do first)
    • Important but not urgent (Schedule)
    • Urgent but not important (Delegate, if Possible)
    • Not urgent or important (Eliminate)

    Minimize Distractions

    Distractions are a major productivity killer. Identify common distractions such as social media, email notifications, or chatty coworkers, and avoid them while you work.

    Implement these strategies to stay on track:

    • Turn off notifications for non-essential apps; Use other ‘Do Not Disturb’ settings.
    • Limit social media and email checks.  Use website blockers if your own will power is not strong enough.
    • Create a quiet, comfortable workspace
    • Schedule breaks to recharge and avoid burnout

    Use the Pomodoro Technique

    Personally, I often use the Pomodoro Technique.  This involves working in focused 25-minute increments, followed by a 5-minute break. After four cycles, take a longer break of 15-30 minutes. This helps you both stay focused and avoid burnout by scheduling regular breaks to recharge.

    Leverage Technology

    Even though technology can be a curse when it comes to productivity, proper use, can be a blessing. Utilize tools like project management software, browser extensions, or mobile apps to streamline tasks, automate repetitive processes, and enhance organization.  You may need to explore various tools to find what works best for you.

    Review and Adjust

    Regularly evaluate your progress toward your goals, adjusting your approach as needed. Celebrate accomplishments and identify areas for improvement.  Create new tasks when discovering gaps in the initial breakdown of the goal.

    Take Care of Yourself

    Finally, don’t forget to take care of your physical and mental well-being. Regular exercise, healthy eating habits, and adequate sleep are essential for maintaining energy levels and cognitive function. Incorporate meditation or practice deep breathing exercises to reduce stress when you’re not in your ‘focused’ time increments.

    Develop a Morning Routine

    Even if you don’t take time for yourself throughout the day, starting it with a positive ritual sets the tone for productivity. Incorporate activities that boost energy and motivation, such as:

    1. Exercise or meditation
    2. Journaling or goal-setting
    3. Reading or learning something new

    My Technique

    My personal productivity technique is highly derived from David Allen’s “Getting Things Done: The Art of Stress-Free Productivity“.  I read this book when it first came out and nothing has been more beneficial to my productivity than what arose out of reading this.  I started a system that was paper based as described in the original book, but quickly developed my own iteration using electronic tools. I’ve morphed this system to different tool chains at least 3 major times, but continue to use the same basic principles with some added enhancements of my own.

    The Five Steps of Getting Things Done

    The Getting Things Done (GTD) methodology is a comprehensive system for managing tasks, projects, and goals. The five core steps of GTD are:

    • Capture: Collect and gather all tasks, ideas, and projects in a centralized system. This can be a notebook, digital tool, or app. The goal is to get everything out of your head and into a trusted system.  Getting things out of your head really minimizes the ‘stress’ of potentially forgetting something.
    • Clarify: Process and organize the captured information into actionable tasks. Break down large projects into smaller, manageable steps. Identify the desired outcome and the next action required to move forward.
    • Organize: Categorize and prioritize tasks based on context, project, and priority. Use lists, tags, and folders to create a structured system that makes sense to you.
    • Reflect: Regularly review and update your system to ensure it remains current and accurate. This step helps you stay on track, adjust priorities, and make informed decisions.
    • Engage: Take action on the tasks and projects outlined in your system. Focus on the next step required to move forward, and trust that your system will guide you through the process.

    How to Be Productive with GTD

    Here is how I implement GTD in my daily life.  Currently I use Trello as my entry point into my ‘Capture’ system.

    Boards

    I have boards setup in Trello for each of the major project areas in my life.  Some examples include: House, Garden and a separate board for each organization that I do work for.  Each board at the bare minimum has buckets for: TODO, In Progress, Done.  Many of the organization boards have additional buckets based on the workflow in that organization.

    Cards

    I have special cards on each board that represent my OKRs.  Every other card is a task that needs to be done.   I use the Google drive and calendar integrations to connect cards to my schedule and to any supporting documentation that I may want to be able to refer to.  When I complete a Card, I’ll move it to the ‘Done’ bucket and archive it.  Archiving it allows me to exclude it from searches and get it out of ‘My Cards’ view without losing all the historical information related to it.

    Checklists

    I use Trello Checklists to relate any task card back to an OKR.  Ideally each of these task cards are small enough and detailed enough to be actionable.  If not, they can be broken down further using additional checklists and the parent card can be designated as a ‘blocker’.   Often if more information is needed, a task card might just be an ‘investigate something further’ card.  At any point in time, the non-DONE cards on a checklist should be organized so that the GTD ‘next action’ is clear.

    Labels

    I use Trello Labels to denote cards that are ‘blockers’.  When this is done, I know that more work needs to be done before I can go onto the next priority  I also use Trello Labels to identify cards that require special equipment (in front of a computer, use of a phone, something that can be done while walking) or to be in a special location (at the grocery store, at a hardware store, etc.).  I’ve then trained myself to check ‘in progress’ items in Trello whenever I’m in one of these states where I can complete these ‘special’ items.

    Review My Cards

    I use the ‘My Cards’ functionality of Trello as the main entry point into exactly what I’m working on ‘now’.  At a minimum, I review this at the beginning of the week and at the end of each work day.  My first priority is always to get a backlog of items, related to an Objective that has high near term ROI, to the ‘next action’ state.  This usually involves digging into ‘blockers’ that are ‘in progress’ and understanding what’s blocking them.  This results in breaking down existing or creating more Task Cards for investigation and adding them to the appropriate checklists.  Often, checklists will need to be reprioritized as part of this review process.

    Common GTD Mistakes to Avoid

    No matter what system you use to practice GTD, be aware of these common pitfalls:

    • Over-Organizing: Avoid creating too many lists, tags, and folders. Only make your system as complicated as necessary to work for you.
    • Under-Reviewing: Regular review sessions are crucial to maintaining a healthy GTD system. Schedule time to update and adjust your system regularly.
    • Not Capturing Everything: Make sure to capture all tasks, ideas, and projects in your system. This helps you stay on top of your work and avoid mental clutter.  Once my brain realized that I was using my system 100%, I’ve never felt so stress free as an adult.

    How are YOU Productive?

    Productivity is a skill that can be developed with practice, patience, and persistence. By implementing these strategies, you’ll be better equipped to manage your time, prioritize tasks, and achieve your goals. Remember to stay flexible and adapt to changing circumstances, and don’t be too hard on yourself when faced with setbacks. With time and effort, you’ll master the art of productivity and unlock your full potential.  What are your favorite productivity tips and tricks? Share them in the comments below!