In an ideal situation, we would eat a healthy dinner, followed by something small and sweet. Then in a few hours, we would sleep all night. But the reality is different. We stay up later, eat a small dinner or are hungry without reason, and crave a bedtime snack. If you know that going without a bedtime snack will make your stomach rumble, consider the following healthy snacks.

Snacking at bedtime is common

A rumbling stomach at night is an indication that you need more calories and nutrients. So, aim to eat foods that give you better nutrition. Walnuts are a good option as it is full of calcium, magnesium, vitamin B, protein and heart-healthy fats like omega-3s. It can also prevent Type 2 diabetes and other cardiometabolic diseases.

Walnuts

Bananas contain potassium, which is a natural muscle relaxant and can help you fall asleep. They also contain tryptophan, which can aid in a restful night's sleep. Bananas contain natural sugar that have less effects on your blood sugar than refined sugars.

Banana

Nuts contain blood-stabilizing proteins and healthy fats. The dark chocolate is just a good amount of sweet. Dark chocolate does contain some caffeine and may affect you. But if you know your sleep won't be affected, a handful of dark chocolate-covered nuts may be a good option.

Chocolate-covered nuts

Having something carb-based, protein-based, and fat-based before bed helps to stabilise the blood sugar and keeps your body from waking during the night. Greek yoghurt with almonds and berries has a balance of protein, carbohydrates and fat. The carbs are in the berries and yoghurt, the protein is in the yoghurt, and the fat is in the almonds.

Greek yoghurt with almonds and berries

Peanut butter has protein and fat, and rice cakes have carbs. That trio combination is great for keeping blood sugar balanced throughout the night.

Rice cake with peanut butter

Consuming sufficient amounts of calories can help to prevent getting hungry before bed. Don't wait until dinner to eat two-thirds of your food. Instead, aim to eat 30 grams of protein at your main meals and three to five servings of cruciferous or high-fibre vegetables at lunch and dinner. If we don't consider our nutritional inventory for the day, we may experience hunger at bedtime if the body feels undernourished.

How to avoid bedtime hunger

Snacking before sleep isn't often recommended, but sometimes it's necessary. Here's what to grab.

food

Food

health

Health

Hungry Before Bed? Here's Exactly What You Should Eat, According To Nutritionists.

In 2021, <a href="https://www.statista.com/statistics/378105/new-years-resolution/">half of all New Year's resolutions</a> in the U.S. were based on fitness and nearly half were based on weight loss. We spend over <a href="https://www.nccih.nih.gov/research/research-results/americans-spend-30-billion-a-year-outofpocket-on-complementary-health-approaches">$30 billion on diet products annually</a> and <a href="https://www.bmc.org/nutrition-and-weight-management/weight-management#:~:text=An%20estimated%2045%20million%20Americans,Americans%20are%20overweight%20or%20obese.">an estimated 45 million Americans diet every year</a>.

Weight Loss: The Primary Goal

Diet culture is that collective set of social expectations telling us that there's one way to be and one way to look and one way to eat and that we are a better person, or a more worthy person if our bodies are a certain way.Despite all of the medical and media messaging shouting otherwise, thinness and health are not the same, and fatness does not necessarily equate to being unhealthy.

Diet Culture: What It Is

The BMI(Body Mass Index) standard was never meant to measure individual health and, again, was based purely on studies of white men.Yet <a href="https://www.npr.org/templates/story/story.php?storyId=106268439">despite its many flaws</a>, the BMI is our go-to measure of health for all genders and body types

BMI Is All Hogwash

Access to fruits and vegetables, access to lean proteins, living in walkable neighborhoods is as important as your weight statistics. Our experts say you have the right to say no to getting weighed at the doctor's office. If your doctor gives you a weight-based recommendation, don't be afraid to advocate yourself or ask what advice they might have for someone at a different BMI.

Thinking Beyond Weight

Moving your body and eating nutrient-rich food are always a good idea, but it's important to understand how much we're motivated by our culturally accepted aesthetics. Diet culture purports that every fat person is a thin person waiting to be released and that we should fear fatness.

Beauty Standards Are Not Absolute

Fatphobia is harmful fiction.<ul><li>You have the right to exist exactly as you are. You have the right to be fat.</li><li>In a society where thinness equals beauty, this can sound like a really subversive idea. But it's not universally so.</li></ul>In addition to causing perhaps more obvious conditions like anxiety and depression, studies show that experiences of or expectations for poor treatment due to weight stigma <a href="https://www.npr.org/2019/04/25/717058366/rethinking-weight-loss-boost-your-body-acceptance-for-better-health">may cause stress and avoidance of care</a> for things like sexual health, cancer screenings or other preventative care. That is diet culture at work.

Shunning Weight Stigma: The Right To Be Fat

Think about how diet culture makes you feel about yourself when you look in the mirror or when you're scrolling social media.Ask yourself:<ul><li>What is causing me to feel this way about my body right now?</li><li>Is my body that different from what it was yesterday? </li><li>What external factors are impacting my feelings?</li><li>What choice do I have in terms of how much I want to respond to them?</li></ul>

Examining Fatophobia: Level 1

The second level is interpersonal: How other people treat us. To spot diet culture in this realm,  listen for value judgments of food or bodies.That could look like judgment at the gym, being lauded for avoiding some "guilty pleasure" dessert or that storyline on TV when the hero loses weight and suddenly gains popularity and acceptance.

Examining Fatophobia: Level 2

This level is institutional, and is the ease in which you can or cannot navigate society because of your looks.Weight discrimination is legal in 49 of 50 states and is commonplace from education to health care to the workplace.Diet culture creates barriers to access for fat people everywhere. For example, you might consider basic accommodations like chairs or doorways or seat belts as value neutral, but that only shows us how much diet culture has influenced the design of our world.

Examining Fatophobia: Level 3

Commenting on another person's body can be a dangerous game — you never know what someone is going through in their life or with their health — so avoid body talk as best you can.If you want to compliment someone, it's always nice to focus on something that a person has done intentionally.

Your Words Matter

When we turn off diet culture, food is just food and eating is no longer a soap opera. Intuitive eating is the practice that can get you there.Our bodies are wired to know how to eat and to know how to respond to our needs.Intuitive eating is learning to trust our bodies. It's prioritizing body knowledge over the external rules like calorie counting and portion sizes and all those things.

Intuitive Eating

A positive relationship with your body requires the same amount of work as any other relationship in your life: Take time to listen, pay attention to its needs and provide it with compassion.Prioritize rest and listen to your body's cues, whether that's 'I'm craving something sweet' or 'I think I've had enough food'.

Befriending Your Body

Let's say you spend just five minutes a day worrying about food or your body or your weight (and, living in the U.S., that's probably a conservative estimate) – that's 30 full hours a year dedicated to self-hatred. Why not disengage from this habit?So many people will be freer and have more time and energy and money to invest in things that maybe really give them more joy and satisfaction.

Disengage From Diet Culture

Diet Culture and weight loss; The reality

In 2021, nearly half of all New Year's resolutions in the U.S. were based on weight loss. Why do we set these goals for ourselves? Diet culture, the social expectations that value thinness and appearance above all else can impact how we view our bodies and treat others. The good news is, we can free ourselves from this mindset.

Diet culture is everywhere. Here's how to fight it : Life Kit

Everyone can differentiate good and bad foods in general. But, what if the foods we naturally think is healthy or considered Ok to eat turns out to be the culprit for your weight gain, infertility and wrinkles all along the way!

Ladies! These 8 daily foods are destroying your health

For women, balancing their hormones and maintaining a healthy diet becomes very crucial during pregnancy and menopause. Some of these foods disrupt your hormone balance and others may even lead to chronic illness!

Food And Health

If you have included margarine in your diet thinking it’s healthy, then it’s time for you to take a step back from it! Used as alternative to butter, this huge chunk is packed with loads of trans fat which causes heart diseases and speeds up the process of ageing.Trans fat increases your skin’s vulnerability to UV rays, making it damaged, age faster and develop more wrinkles!

8. Margarine

7. Free Fat Yoghurt

They are packed with harmful chemicals, bad additives and scary preservatives. Loaded with calories and zero nutritional value, these diet sodas increases your blood sugar levels leading to inflammation of blood vessels, kidney damage, heart disease and gives you belly fat! Say no to these sodas and go for fresh lemon juice instead.

6. Diet Soda

White breads are made with highly refined carbs and is stripped off all the fiber content. They are packed with carbs which increases blood sugar and insulin levels resulting in unhealthy weight gainWomen with PCOS must avoid eating refined carbs because high levels of insulin causes multitude of problems. Women with PCOS are resistant to insulin, leading to high blood sugar levels and unhealthy weight gain.

5. White Bread

All these drinks are pumped with twice the amount of sugar you should be consuming per day.

4. High Sugary Drinks

If you are trying to get pregnant, then quitting any forms of red meat like bacon and steak would be the best thing to do. Studies have found out that women who consume red meat on daily basis are at greater risk of being infertile, where, women who ate plant based protein are found to be at the safer side.

3. Red Meat

Sushi prepared with high mercury containing fish such as sword fish, tuna and shark is bad for pregnant women as it may cause developmental deformities and brain damage in fetus. Rice is naturally packed with carbs, which when eaten breaks down into sugar, thus increasing your blood sugar level. And in sushi, a single roll contains at most one cup of rice!

2. Sushi

Alcohol increases the development of deep wrinkles! It is a diuretic, meaning it sucks all the moisture out of our skin and leaves it dehydrated. Skin with no moisture looses it’s elasticity, resulting in wrinkles.PRegular drinking is also associated with atrophy in hippocampus and faster ageing of brain leading to memory loss, depression and Alzheimer’s disease.Alcohol makes you anxious, makes you looks old, gives you memory loss, makes your brain shrink, gives night sweats, cancer and finally death. These are more than enough reason for why you must seriously consider quitting alcohol.

1. Alcohol

Find out more about Women health, Nutrition and Self care in YoursHealthy.com

Yours healthy.com

personaldevelopment

Personal Development

Yours Healthy - Healthy In and Out

It doesn’t just annoy your friends and co-workers -- it may not be very good for you, either. A substance called synovial fluid keeps your joints moving easily. The sound your knuckles make when they “crack” comes when you pop tiny bubbles in that fluid. If you do it all the time, you’re more likely to have swollen hands and a weaker grip over time. It doesn’t seem to raise your chances of arthritis, though.

‘Crack’ Your Knuckles

This can damage your teeth as well as the skin around your nail bed, which can lead to infection. You also may get more colds and other illnesses when you put your fingers, which often carry germs, into your mouth. It can help to keep your nails neatly trimmed or manicured. <ul><li>If stress could be the reason for your habit, you might try things like exercise to manage it. Talk to your doctor if you want help stopping.</li></ul>

Bite Your Nails

If you don’t get enough sleep, you’re not just turning yourself into a daytime zombie -- you also could be more likely to have high blood pressure, heart disease, diabetes, and depression. And it might be harder for you to learn and remember things. Set a regular sleep routine and stick with it. And do your best to get 7-8 hours a night.

Cheat Yourself on Sleep

Sound is measured in decibels -- normal conversation is about 60 decibels.<ul><li> It's best to keep the volume in your headphones below 75 to be safe. And don't listen for more than a couple of hours at a time.</li><li> You're more likely to lose hearing as you age if you're around loud noise a lot. That happens with more than half of us by age 75. Hearing loss in older adults is linked to thinking problems and even brain tissue loss.</li></ul>

Blast Your Headphones

Not waves -- the Internet. The “blue light” given off by electronic gadgets like phones, computers, and TVs can mess up your sleep. And some studies show that too much of any kind of nighttime light might be linked to cancer (especially breast and prostate), diabetes, obesity, and heart disease. <ul><li>Calm yourself before bed. If you want to read something, open up a book. Keep your bedroom dark and quiet for better sleep.</li></ul>

Surf Before Bed

Most Americans spend too much time in chairs. Part of the problem is the modern workplace, where you may hunker over your computer for hours on end. This slows down your metabolism, which means you could gain weight. It’s also linked to other health problems, including heart disease. <ul><li>There’s an easy fix, though: Just get up now and then and move around. Even a 10-minute walk each day can help.</li></ul>

Sit for Long Periods

If you make a habit of it -- even if it’s healthy food -- you’re likely to gain weight. That can lead to heart disease, diabetes, and high blood pressure, and it can raise your chances of certain kinds of cancer. <ul><li>Check portion sizes before meals and measure out snacks you have in front of the TV, so you know exactly how much you’re eating.</li></ul>

Eat Too Much

It can leave you less satisfied -- and make you more likely to overeat over the course of the day. If you slow down, you could feel fuller with less, because your body has a chance to realize you’ve eaten enough. It can help to focus when you eat: Take small bites, and chew them well.

Eat Too Quickly

You did a full brush, isn’t that enough? Nope, you need to clean between your teeth, too, if you want to do all you can to get rid of plaque, the sticky bacteria-filled film that causes cavities. Too much plaque also can lead to gum disease, a serious condition that’s linked to other health issues like stroke, heart disease, and diabetes.

Skip Flossing

Soda, candy, and pastries have lots of calories and little nutrition, and all that sugar gets into your blood too quickly. Those kinds of things are linked to serious health problems like obesity, diabetes, and heart disease. <ul><li>“Complex carbs” with more fiber and nutrition -- whole grains, fruits, and vegetables -- take longer to digest, satisfy your hunger, and give you steady energy. </li></ul>“Good” fats like nuts and seeds also can be part of a healthy diet.

Eat Junk Food

It’s not how many people you know or how often you see them -- what matters is that you feel connected to others. If you don’t, you’re more likely to have high blood pressure, depression, brain issues (like Alzheimer’s), and inflammation.<ul><li>﻿ If you feel alone, join a social club, reconnect with family or friends, or start something new that involves other people -- join a book club or learn to play tennis or bridge, for example.</li></ul>

Spend Too Much Time Alone

We all have them, but some can be worse for you than others. Find out  from WebMD just how bad your habits may be.

exerciseandfitness

Exercise & Fitness

How Your Bad Habits Affect Your Health

<ol><li>Carbohydrates is your main energy source, fuelling the body and brain, protecting our muscles and feeding bacteria in the gut. Healthy carbohydrates are whole grains, vegies and fruit.</li><li>Proteins build and repair our body tissues, make enzymes and hormones, build muscle, bone, cartilage, skin and blood. Protein-rich foods include, meat, chicken, fish, tofu, eggs, dairy, nuts, beans and legumes.</li><li>Fats are vital to help absorb vitamins A, D, E and K, help regulate hormones and provide energy. Fats are found in meat, fish, chicken, dairy, oils, nuts and seeds.</li></ol>

We need three macronutrients

<ul><li>Iron helps to transport oxygen through the body. Found in red meat, chicken, fish, grains, veges and legumes.</li><li>Vitamin A is essential for vision, the immune system, skin, and growth. It is found in liver, oily fish, milk, egg yolk and cheese.</li><li>Iodine helps to make thyroid hormones. Found in seafood and seaweed.</li><li>Vitamin C is vital for healthy teeth and bones, wound healing, infection resistance, absorbing iron. Found in fruits and veges.</li><li>Calcium builds bones, helps blood clot, muscles contract and regulates blood pressure. Found in dairy, sesame seeds, nuts, sardines, and dark green veges.</li></ul>

Important micronutrients

The impact of food on health is 80 percent and exercise 20 percent. While the composition of a healthy diet can vary, there are common factors. Good health is associated with eating mostly plants. The emphasis is on whole, unprocessed foods and limiting refined carbohydrates, added sugars and processed foods.

The basis of a good diet

Every meal ideally consists of:<ul><li>Half a plate of colourful, non-starchy vegetables and/or fruit.</li><li>A quarter of a plate of carbohydrate food</li><li>A quarter of a plate of protein food.</li></ul> This model applies to simple meals and mixed meals like pasta or stir-fried dishes. It doesn't really matter when we eat, as long as we get the nutrition we need.

The ideal plate model for every meal

If you're exercising first thing in the morning, you may be better off not eating. But ensure you get a meal within two hours after your workout that contains carbs and protein. If you're working out later in the day or evening, ensure you eat a meal with carbs and protein three to four hours before and two hours after your workout. Hydration is essential to keep us well. So ensure you stay hydrated with water as your main drink.

Diet and exercise

What you eat is more important than how you eat or how often you exercise.

Find out the macronutrients &amp; micronutrients your body needs, the ideal mix of carbohydrates, protein &amp; fat and the best times to eat pre- &amp; post- exercise. 

habits

Habits

Nutrition basics to support your workout regime – Fit Planet

<ul><li>You don’t have to count calories and track obsessively to lose weight – focus on building habits and discipline.</li><li>9 out of 10 tips are about improving self-awareness.</li><li>Weight loss has to come from a place of self-love and self-care – not self-hate and shame.</li><li>Exercise and nutrition have to be something you see as an improvement to your life and wellness, not punishment.</li><li>The weight loss journey does not happen overnight: set realistic goals that will challenge you beyond your current state.</li><li>Keeping weight off is about building a good foundation of habits and discipline.</li></ul>

Podcast Key Takeaways

<ul><li>Though the methods are the same, there are significant psychological and behavioural challenges to major weight loss.</li><li>Changing how we structure our day and move through social settings is a hurdle to weight loss.</li><li>Weight loss takes time – it’s not about dropping pounds fast and getting immediate results.</li><li>The happy ending isn’t losing the weight; it’s keeping it off.</li><li>Of the whole formula, keeping the weight off is harder than losing the weight.</li><li>Shows like The Biggest Loser distorted the reality of weight loss.</li></ul>

Challenges To Weight Loss

<ul><li>Give yourself one year to lose 100 pounds – it’s a slow, steady process physically and mentally – build the right foundation to keep the weight off</li><li>A year is not as long as it sounds with respect to your whole lifespan</li><li>Trying to lose 100 pounds is not a ‘calories in, calories out’ weight loss – the root psychology needs to be addressed</li><li>Weight loss has to come from a place of self-love and self-care, not self-hate and shame – explore therapy and emotional support throughout the journey</li></ul>

Tip One: Give It A Year

<ul><li>Understand the importance of discipline and habit, everything is easy when you start and feel motivated – long term success is hard</li><li>Discipline means you do it even when you don’t want to, ask yourself what changes you can make now that are hard but realistic</li><li>Build momentum by changing a few things and sticking to it for a couple of months – ride that momentum and add in more</li></ul>

Tip Two: Discipline and Habit

<ul><li>When you start, focus on strength & not the number on the scale – building muscle speeds up your metabolism</li><li>Strength is a good metric because you have to put in the work unlike weight loss where you can hack unhealthily</li><li>One of the best ways to improve insulin sensitivity is to build muscle</li></ul>

Tip Three: Building Muscle

<ul><li>Increase activity throughout the day – add in 10 minute walks after meals, choose the stairs over the elevator, park a little further from the store</li><li>It’s easier to stay consistent when you attach an activity to daily habits you already have</li></ul>

Tip Four: Activity

<ul><li>Don’t drink your calories – if it’s too hard to only drink water, start by challenging yourself to drink 1 gallon of water per day as a priority in addition to whatever else you drink</li><li>Avoiding calories in drinks can result in hundreds of calories per day and can help curb cravings</li></ul>

Tip Five: Calories

<ul><li>Avoid heavily processed foods – they’re designed to make you eat more and are effective at doing so</li><li>Don’t eat foods in wrappers & packages – don’t even worry about counting anything, eat as much as you want of whole foods  </li></ul>

Tip Six: Food

<ul><li>Create barriers between yourself and your impulses – your kids are not an excuse to eat poorly, they should be eating what you eat</li><li>Don’t buy junk food or make them harder to access – your kids are not an excuse to eat crappy foods</li><li>You don’t need to always tell yourself no: if you are really craving something and still want it, drive to the store, park far, and buy one serving – enjoy it – you’ll do it a lot less often than you think</li><li>Impulsive behaviours happen before reasoned thought</li></ul>

Tip Seven: Your Impulses

Eat mindfully – sit at a table, no phone, no televisionWe often eat quickly and in a stressed state which is bad for the digestive process and doesn’t give us a chance to process the feeling of being full.

Tip Eight: The Eating Process

<ul><li>Prioritize protein – eat protein first then move through the rest of the food</li><li>Protein increases satiety and is critical for muscle and metabolism</li></ul>

Tip Nine: Protein

<ul><li>If you can, hire a nutritionist to understand the relationship between your mind and body when it comes to food.</li><li>Get the 9 previous steps nailed down before hiring a nutritionist.</li></ul>

Tip Ten: Expert Help

In this episode Sal, Adam & Justin cover ten things a person should  do to successfully lose a lot of weight.  The psychological challenges of choosing to lose 100 pounds. (2:29) The Biggest Loser distortion of reality. (5:20) Ten Things a Person Should Do to Successfully Lose a lot of Weight. #1 – Hire a therapist or enlist someone you trust & who loves you. (12:34) #2 – Ditch the motivation hype and understand the importance of discipline & good habits. (17:20) #3 – Focus on strength over the scale. (22:15) #4 – Increase activity through daily habits. (25:52) #5 – Eat your calories and NOT drink them. (30:07) #6 – Avoid heavily processed foods. (33:02) #7 – Create barriers between yourself and your impulses. (35:33) #8 – Be mindful and slow down while eating. (39:54) #9 – Prioritize protein. (43:51) #10 – Hire a nutritionist. (46:17)  Related Links/Products Mentioned  MAPS Fitness Products Black Friday Sale is LIVE! **Promo code “BLACKFRIDAY” at checkout** Visit ZBiotics for an exclusive offer for Mind Pump listeners!  6 Years after The Biggest Loser, Metabolism Is Slower and Weight Is Back Up  Strength is Protective – Mind Pump Blog  What is NEAT and Why Should You Care About it? - Mind Pump Blog  Mind Pump #1037: How Ultra-Processed Foods Are Making You Fat, Sick, & Weak  Chewing Your Food: Is 32 Really the Magic Number?  Mind Pump #1690: Eight Holiday Hacks To Prevent Fat Gain Why do we Need Protein? - Mind Pump Blog  Mind Pump Podcast – YouTube Mind Pump Free Resources  People Mentioned  Paul Chek (@paul.chek)  Instagram 

podcasts

Podcasts

In this episode Sal, Adam & Justin cover ten things a person should  do to successfully lose a lot of weight.  The psychological challenges of choosing to lose 100 pounds. (2:29) The Biggest Loser distortion of reality. (5:20) Ten Things a Person Should Do to Successfully Lose a lot of Weight. #1 – Hire a therapist or enlist someone you trust & who loves you. (12:34) #2 – Ditch the motivation hype and understand the importance of discipline & good habits. (17:20) #3 – Focus on strength over the scale. (22:15) #4 – Increase activity through daily habits. (25:52) #5 – Eat your calories and NOT drink them. (30:07) #6 – Avoid heavily processed foods. (33:02) #7 – Create barriers between yourself and your impulses. (35:33) #8 – Be mindful and slow down while eating. (39:54) #9 – Prioritize protein. (43:51) #10 – Hire a nutritionist. (46:17)  Related Links/Products Mentioned  MAPS Fitness Products Black Friday Sale is LIVE! **Promo code “BLACKFRIDAY” at checkout** Visit ZBiotics for an exclusive offer for Mind Pump listeners!  6 Years after The Biggest Loser, Metabolism Is Slower and Weight Is Back Up  Strength is Protective – Mind Pump Blog  What is NEAT and Why Should You Care About it? - Mind Pump Blog  Mind Pump #1037: How Ultra-Processed Foods Are Making You Fat, Sick, & Weak  Chewing Your Food: Is 32 Really the Magic Number? 

MindPump exposes the RAW TRUTH about health, fitness, nutrition and more... Hosts Sal Di Stefano, Adam Schafer & Justin Andrews pull back the curtain on the mythology, snake oil and pseudo-science that pervades the fitness industry and present science-backed solutions that result in increased muscular development and performance while simultaneously emphasizing health. No fitness institution or fitness "truth" is safe from their quick wit and over 40 years of combined experience in the fitness industry. Produced by Doug Egge. Find Mind Pump and the Mind Pump hosts on Instragram @mindpumpmedia, @mindpumpsal, @mindpumpadam, @mindpumpjustin & @mindpumpdoug and on Facebook at mindpump. Get expertly programmed Mind Pump training protocols at www.mindpumpmedia.com

Mind Pump: Raw Fitness Truth

1695: How to Lose 100 Pounds

How to Lose 100 Pounds

<ul>
<li>Most programs only move in two planes of movement, often neglecting rotational strength & lateral strength</li>
<li>Rotational and lateral strength exercise give you longevity in training and build more stability – but can be more difficult movements so we avoid or neglect</li>
<li>What makes a program effective is also its weakness: you have a program that’s specific to the desired outcome at the expense of another outcome</li>
</ul>
Rotational exercise examples: club swigs, mace swings. Lateral exercise examples: lateral tube walking, Cossack squats, lateral sled pulls.

When To Switch Lifting Exercise For Maximum Results

<ul><li>Interrupt classic moves (e.g., barbell squats, deadlifts, overhead press) with movements in other planes (e.g., lateral lunge, Cossack squats, etc.)</li><li>Higher skill movements can stay in the rotation but adjust tempo to vary (sometimes slower, sometimes faster)</li><li>If you’ve hit a plateau, change the movements</li><li>Change moves for about 3 weeks</li></ul>Ways to vary classic compound moves: front rack squat instead of barbell squat, try Zercher squats, trap bar instead of a standard barbell for deadlifts, Bulgarian split squat, single-leg deadlift with dumbbells instead of barbell deadlifts.

Tips For Better Workout Results

<ul><li>Unilateral and bilateral movements have tremendous value and you want a program that incorporates both</li><li>Bilateral movements allow you to generate more force and move more weight</li><li>Unilateral movements are good for building stability</li><li>Unilateral movements are good for health and longevity</li><li>For aesthetic benefits, you need both unilateral and bilateral movements</li><li>Most sports require some running and running is unilateral</li><li>Building a strong base with bilateral movements is important before venturing into unilateral movements which can be more difficult</li></ul>

Unilateral Versus Bilateral Movements

<ul>
<li>Vitamins have to be specific to you and your needs – get nutrient levels tested and supplement with exactly what you need</li>
<li>Supplement with vitamins you are deficient in</li>
<li>Try to incorporate nutrient-dense foods and use vitamins for assistance in areas you aren’t hitting enough</li>
</ul>

The Truth About Vitamins

<ul><li>Red flags: nutritionist only talks to you about macros and is “good” and “bad”</li><li>You want a nutritionist that looks at behavioural components and addresses eating patterns, likes dislikes, binge eating, etc.</li><li>Working with a nutritionist is better than getting nutrition advice from an influencer</li></ul>

What To Look For In A Nutritionist

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how often to switch up exercises for max gains, if unilateral movements are more beneficial than bilateral movement, whether vitamin supplementation is necessary if you eat a balanced diet, and good qualities (or red flags) to look for in a nutritionist.  Mind Pump Fit Tip: Most workout programs suck because they lack these two components. (4:22) How you can make money on ANYTHING these days. (12:43) Yet another reason why the guys are happy to be working with Regenerative & Sports Medicine. (18:52) How the Metaverse is already crossing a fine line. (29:28) Welcome to the ‘Shadow Banned’ Club, Adam! (32:55) The Great “no shoes on kids” Debate. (44:24) The proper order of the Caldera regimen. (49:00) Pandemic effects may have lowered baby IQs, a study says. (53:18) #Quah question #1 – How often should I switch up my lifting exercises for max gains? (1:00:08) #Quah question #2 – Are unilateral movements more beneficial than bilateral movements? (1:06:38) #Quah question #3 – Is vitamin supplementation necessary if you eat a balanced diet? (1:12:27) #Quah question #4 – What are good qualities (or red flags) to look for in a nutritionist? (1:16:49)  Related Links/Products Mentioned  EXCLUSIVE LAUNCH PROMOTION! (EXPIRES TUESDAY 12/28): MAPS Resistance $20 OFF **Promo Code – “RESIST20” at checkout** December Promotion: MAPS HIIT and MAPS SPLIT 50% off! **Promo code “DECEMBER50” at checkout**  The Hip Airplane - Squat University  Squat University – YouTube  '90 Day Fiancé' Stephanie Matto Claims She Makes $100k By Selling Farts in Jar MP Hormones  Mind Pump #1607: How To Optimize Your Hormones With Dr. Rand McClain  Metaverse: First reported case of sexual harassment in Horizon Worlds Mind Pump IGTV Wine Weed Wife All-In with Chamath, Jason, Sacks & Friedberg Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout for the discount**  The Genius Life 207: 5 Holiday Hacks to Prevent Fat Gain | Sal di Stefano  Children born during pandemic have lower IQs, US study finds  Mind Pump #1630: Ten Ways To Break Through A Plateau Mind Pump TV - YouTube  Mind Pump Podcast – YouTube Mind Pump Free Resources  People Mentioned  Squat University (@squat_university)  Instagram Layne Norton, PhD (@biolayne)  Instagram Max Lugavere (@maxlugavere)  Instagram Mike Boyle (@bodybyboyle)  Instagram

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how often to switch up exercises for max gains, if unilateral movements are more beneficial than bilateral movement, whether vitamin supplementation is necessary if you eat a balanced diet, and good qualities (or red flags) to look for in a nutritionist.  Mind Pump Fit Tip: Most workout programs suck because they lack these two components. (4:22) How you can make money on ANYTHING these days. (12:43) Yet another reason why the guys are happy to be working with Regenerative & Sports Medicine. (18:52) How the Metaverse is already crossing a fine line. (29:28) Welcome to the ‘Shadow Banned’ Club, Adam! (32:55) The Great “no shoes on kids” Debate. (44:24) The proper order of the Caldera regimen. (49:00) Pandemic effects may have lowered baby IQs, a study says. (53:18) #Quah question #1 – How often should I switch up my lifting exercises for max gains? (1:00:08) #Quah question #2 – Are unilateral movements more beneficial than bilateral movements? (1:06:38) #Quah question #3 – Is vitamin supplementation necessary if you eat a balanced diet? (1:12:27) #Quah question #4 – What are good qualities (or red flags) to look for in a nutritionist? (1:16:49)  Related Links/Products Mentioned  EXCLUSIVE LAUNCH PROMOTION! (EXPIRES TUESDAY 12/28): MAPS Resistance $20 OFF **Promo Code – “RESIST20” at checkout** December Promotion: MAPS HIIT and MAPS SPLIT 50% off! **Promo code “DECEMBER50” at checkout**  The Hip Airplane - Squat University  Squat University – YouTube  '90 Day Fiancé' Stephanie Matto Claims She Makes $100k By Selling Farts in Jar MP Hormones 

1716: When to Change up Exercises for Maximum Gains, the Advantages of Unilateral Over Bilateral Movements, When Taking Vitamins Is a Waste of Money & More

When to Change up Exercises for Maximum Gains, the Advantages of Unilateral Over Bilateral Movements, When Taking Vitamins Is a Waste of Money & More

The nature is telling us on what to eat and what to not eat.<ul><li>Food that did not contains killing the whole animals or plants means it "wants" to be eaten. Which is, fruits, milks, and nectars.</li><li>Eating seeds, leaves, or even flesh of an animals means killing it. It means they don't want to be eaten from the first place.</li></ul>

Some Foods "Wants" To Be Eaten, Some Are Not

<ul><li>Fruit, nectar, or milk has been produced dilligently in a way that it's directly digestible. </li><li>For example, plants needs to bear fruit to sprout their seeds. The seeds doesn't want to be eaten, it wants to grow. The animals who eat the fruit help the plants to sow the seeds somewhere. Same applied for nectars.</li><li>On the other hand, milk is produced for newborn of the same species. That's why we still suffer from lactose intolerant because cow milk means to be consumed by cow, not us.</li><li>However, doesn't mean we can't eat other food. That's why we invent cooking.</li></ul>

Why We Invent Cooking

<ul><li>Cooking not only helps us eating undigestible food to the digestible one. It shapes and grow our brains.</li><li>Cooking also changes our social structure. Back then, bonfire is not only for cook, but also for socialize.</li><li>Now, food still become a center of any party or gathering. It acts as social lubricant.</li></ul>

Cooking Is More Than The Nutrition

<ul><li>Fast food is convenience, however it is not only strip the nutrient, but also strip the social experience of eating the food.</li><li>GMO or other modified organism may be beneficial for us, but we don't know the effect of it in the long run.</li><li>Globalization has make any food available in any place possible, however this means local food are being replaced significantly. Unfortunately, our body can't adapt for change quickly. That's why some people can't digest certain foods.</li><li>Abundance of food in supermarket or restaurant make us eat more food than we need. This leads to "modern" diseases like obesity.</li></ul>

The Modern Approach To Food Reduce The Value Of It

<ul><li>People in different region needs a different kind of food.</li><li>That's why some diets, like paleo or medditeranian, are not suitable for most people.</li><li>The reductionism approach to food, to only focus on nutrition, is damaging us in the long run.</li><li>Our ancestors, everywhere, eat a diverse range of food. Not a protein bars or supplements.</li><li>So it's better to eat your traditional or local food as much as possible.</li></ul>

Some Diets Are Suitable For Some People Only

<ul><li>Shop in the edges of supermarket. Means, avoid processed food and choose whole food instead.</li><li>Avoid GMO if possible.</li><li>Respect your food cravings or aversion as long as it doesn't pose any significant risk. For example, aversion might indicate allergy.</li><li>Expose ourselves to eat a diverse range of food, especially food that comes from our ethnic background.</li><li>Perceive food as a whole, not only about nutrition.</li><li>Reduce food stocks and have an occasional fasting. This will avoid us to gorge food and eat more calories than needed.</li><li>Eat foods with other people.</li></ul>

Actionable Tips

A summary of the chapter 5, "Food". Read this if you want to change your diet or eat better.

A provocative exploration of the tension between our evolutionary history and our modern woes—and what we can do about it. We are living through the most prosperous age in all of human history, yet we are listless, divided, and miserable. Wealth and comfort are unparalleled, but our political landscape is unmoored, and rates of suicide, lone­liness, and chronic illness continue to skyrocket. How do we explain the gap between these truths? And how should we respond? For evolutionary biologists Heather Heying and Bret Weinstein, the cause of our troubles is clear: the accelerat­ing rate of change in the modern world has outstripped the capacity of our brains and bodies to adapt. We evolved to live in clans, but today many people don’t even know their neighbors’ names. In our haste to discard outdated gender roles, we increasingly deny the flesh-and-blood realities of sex—and its ancient roots. The cognitive dissonance spawned by trying to live in a society we are not built for is killing us. In this book, Heying and Weinstein draw on decades of their work teaching in college classrooms and explor­ing Earth’s most biodiverse ecosystems to confront today’s pressing social ills—from widespread sleep deprivation and dangerous diets to damaging parenting styles and back­ward education practices. Asking the questions many mod­ern people are afraid to ask, A Hunter-Gatherer’s Guide to the 21st Century outlines a science-based worldview that will empower you to live a better, wiser life.

history

History

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Books

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Society, Arts & Culture

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Science & Nature

A provocative exploration of the tension between our evolutionary history and our modern woes—and what we can do about it.   We are living through the most prosperous age in all of human history, yet we are listless, divided, and miserable. Wealth and comfort are unparalleled, but our political landscape is unmoored, and rates of suicide, lone­liness, and chronic illness continue to skyrocket. How do we explain the gap between these truths? And how should we respond?   For evolutionary biologists Heather Heying and Bret Weinstein, the cause of our troubles is clear: the accelerat­ing rate of change in the modern world has outstripped the capacity of our brains and bodies to adapt. We evolved to live in clans, but today many people don’t even know their neighbors’ names. In our haste to discard outdated gender roles, we increasingly deny the flesh-and-blood realities of sex—and its ancient roots. The cognitive dissonance spawned by trying to live in a society we are not built for is killing us.   In this book, Heying and Weinstein draw on decades of their work teaching in college classrooms and explor­ing Earth’s most biodiverse ecosystems to confront today’s pressing social ills—from widespread sleep deprivation and dangerous diets to damaging parenting styles and back­ward education practices. Asking the questions many mod­ern people are afraid to ask, A Hunter-Gatherer’s Guide to the 21st Century outlines a science-based worldview that will empower you to live a better, wiser life.

Heather Heying

Bret Weinstein

A Hunter-Gatherer's Guide to the 21st Century

<ul><li>Workout - Sticking to daily workout</li><li>Food - Having consciousness on what you consume daily basis</li><li>Rest - Getting a good sleep </li></ul>

Weight Loss Need Patience & Persistence

Standing up 4 hours rather than sitting and working 8 boost your calories burn by 20%

Standup

<ol><li>Pumps up your energy</li><li>You can get rythm to your workout</li><li>Relieves boredom</li></ol>Cons <ol><li>Can cause distraction as well</li><li>Might Increases your workout time if you spend more time tuning to your favourite music during workout</li><li>Jogging on roads have to be highly cautious </li></ol>

Music & Workout

"Somedays You have to give up to get going ". Rest days are harder then the days you workout . But Rule is you have to rest and give your body recovery time.

Rest Days

turn on the Hiit music .. 30/10 for 8 mins .. is a real good stretch.

Try 10 MINS HIIT

Don't give up .. You will see results...

Journey Of Weight Loss Causes Depressing

How to loose wait ?

new things is a huge part of life -- we should always be striving to learn and grow. But it takes time, and time is precious. So how can you make the most of your time by speeding up the learning process? Thanks to neuroscience, we now have a better understanding of how we learn and the most effective ways our brains process and hold on to information.

Proven Ways to Learn Faster

Learning is a key to success stay in Play

Learning fast

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