Eating too few calories can cause a major decrease in metabolism.
Although a calorie deficit is needed for weight loss, it can be counterproductive for your calorie intake to drop too low. When you dramatically lower your calorie intake, your body senses that food is scarce and lowers the rate at which it burns calories.

Eating too few calories

Being sedentary may lead to a significant decrease in the number of calories you burn every day.
Notably, many people have lifestyles that mainly involve sitting at work, which can have negative effects on metabolic rate and overall health.
Although working out or playing sports can have a major impact on the number of calories you burn, even basic physical activity, such as standing up, cleaning, and taking the stairs, can help you burn calories.
This type of activity is referred to as non-exercise activity thermogenesis (NEAT).

Leading a sedentary lifestyle

Sugar-sweetened drinks are detrimental to your health.
High consumption is linked to various ailments, including insulin resistance, diabetes, and obesity. Many of the negative effects of sugar-sweetened beverages can be attributed to fructose. 
Table sugar contains 50% fructose, while high-fructose corn syrup packs 55% fructose. Frequently consuming sugar-sweetened beverages may slow down your metabolism.

Drinking sugary beverages

Eating enough protein is extremely important for achieving and maintaining a healthy weight.
The increase in metabolism that occurs after digestion is called the thermic effect of food. The thermic effect of protein is much higher than that of carbs or fat. Indeed, studies indicate that eating protein temporarily increases metabolism by about 20–30% compared to 5–10% for carbs and 3% or less for fat.
Although metabolic rate inevitably slows during weight loss and continues to be slower during weight maintenance, evidence suggests that higher protein intake can minimize this effect.

Low protein intake

Sleep is extremely important for good health. 
Sleeping fewer hours than you need may increase your risk of a number of illnesses, including heart disease, diabetes, and depression. 
Several studies note that inadequate sleep may also lower your metabolic rate and increase your likelihood of weight gain. 
Lack of sleep is made worse by sleeping during the day instead of at night. This sleep pattern disrupts your body’s circadian rhythms or internal clock.

Not getting enough high-quality sleep

Working out with weights is a great strategy to keep your metabolism from slowing.
Strength training has been shown to increase metabolic rate in healthy people, as well as those who have heart disease or are overweight or obese. It increases muscle mass, which makes up much of the fat-free mass in your body. 
Having a higher amount of fat-free mass significantly increases the number of calories you burn at rest. Even minimal amounts of strength training appear to boost energy expenditure.

A lack of strength training

We all know this is the most important meal of the day but with traffic, meetings, and getting kids to school, this meal can suffer.
We might not think of it as a big deal but it greatly affects our bodies, thus our metabolism slows down during sleep. You need to break the metabolic fast to give your body an energy boost

Skipping breakfast

One glass of wine at night won’t kill you. However, if you’re drinking every night of the week, it can kill your metabolism.
Once alcohol is in your system, it hinders your body’s fat-burning speed and thus burning less fat and slowing down your metabolism. 
If you are trying to boost your metabolism, stick to water and if you do have a drink, try to have heart-healthy red wine instead.

Drinking too often

Refined carbohydrates are very different from carbohydrates found in whole grains, fruit, and vegetables.
Don’t reach for refined carbs like white flour and sugar. “Those are quick to digest, meaning your body uses less energy to break them down. The higher-in-fiber whole grains slow down digestion and make your body work harder to break down nutrients"

Eating too many refined carbohydrates

How you lose weight matters. If you don’t eat enough, your metabolism switches to slow-mo.
Severe diets, especially when you also exercise, teach your body to make do with fewer calories. That can backfire because your body clings to those calories, which makes it harder to take the weight off.

Strict Diets

Without enough H2O, your metabolism can stall. 
How about a tall, cool glass of water? Some studies show that it helps the body burn energy and fuels weight loss. At any temperature, water also helps you fill up, so you eat less.
Sip it throughout the day. You also can eat more foods that are naturally rich in water, such as watermelon or cucumbers.

Less water intake

When you are in a stressful situation, your body makes a hormone called cortisol. 
It’s meant to give you a quick boost of energy. But if you’re stuck in a stressed-out zone, the body thinks you still need to fight, so it keeps making cortisol. 
High levels of this hormone make it harder for your body to use insulin. 
That puts the brakes on your metabolism and fuels weight gain.

Chronic Stress

12 Bad Health Habits That Kill Your Metabolism| Weight Loss Tips| How to Speed up Your Metabolic Rate|

food

Food

health

Health

exerciseandfitness

Exercise & Fitness

longevity

Longevity

12 Bad Health Habits That Kill Your Metabolism 

Unsaturated oils oxidise much faster than saturated oils. When this takes place, they produce toxic oxidised products that can damage our mitochondria, pancreas and other cells in the body

The Dangers Of Vegetable Oils

Many studies have shown a direct correlation between the consumption of unsaturated fats and the rise in obesity, diabetes and heart disease

Studies Done

Saturated fats are mostly from animals. Examples are butter, beef fat, pig fat and so on. Olive oil is also included in this categoryUnsaturated fats come from maize, sunflower seeds, grape seeds .etc

Examples Of Saturated And Unsaturated Fats

First 200 people to use this link https://brilliant.org/WIL can get 20% off an annual premium subscription to Brilliant! ▼Newsletter signup: https://mailchi.mp/a58275fd1906/josepheverettwil ▲Patreon: www.patreon.com/WILearned ▲Twitter: https://twitter.com/jeverettlearned ▲IG: www.instagram.com/jeverett.whativelearned/ 0:00 - The Switcheroo 1:52 - History of Vegetable Oils 3:50 - Enter the American Heart Association 5:27 - The Massive Increase in Vegetable Oil Consumption 6:06 - Is Vegetable Oil Bad or Benign? 6:55 - Why do some animals live longer than others? 7:51 - Vegetable Oil is stays in your body for years 9:11 - Hidden Data 12:08 - Vegetable Oils are in EVERYTHING 13:07 - Why Vegetable Oils are bad for Health 15:04 - The Toxic Oxidation Products 16:28 - How Vegetable Oils are made 18:33 - Are Vegetable Oils linked to Alzheimer’s? 20:06 - Mitochondria, The Powerhouse of the Cell 24:35 - Most Studies on Vegetable Oils aren’t long enough 26:04 - Why aren’t more people talking about this? For business inquiries: Joseph.Everett.Wil@gmail.com

First 200 people to use this link https://brilliant.org/WIL can get 20% off an annual premium subscription to Brilliant! 

▼Newsletter signup: https://josepheverettwil.substack.com/
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0:00 - The Switcheroo
1:52 - History of Vegetable Oils
3:50 - Enter the American Heart Association
5:27 - The Massive Increase in Vegetable Oil Consumption
6:06 - Is Vegetable Oil Bad or Benign?
6:55 - Why do some animals live longer than others?
7:51 - Vegetable Oil is stays in your body for years
9:11 - Hidden Data
12:08 - Vegetable Oils are in EVERYTHING
13:07 - Why Vegetable Oils are bad for Health
15:04 - The Toxic Oxidation Products
16:28 - How Vegetable Oils are made
18:33 - Are Vegetable Oils linked to Alzheimer’s?
20:06 - Mitochondria, The Powerhouse of the Cell
24:35 - Most Studies on Vegetable Oils aren’t long enough
26:04 - Why aren’t more people talking about this?

Make sure and check out Nina Teicholz - https://twitter.com/bigfatsurprise , author of the best selling book "The Big Fat Surprise" 
Nina deserves a lot more accreditation on this video, she was one of the first people to shed light on the problems with seed oils and the history of how they came to be. 
Check out her presentation on this topic here: https://youtu.be/Q2UnOryQiIY 

For business inquiries: Joseph.Everett.Wil@gmail.com

This is about connecting the dots, making conclusions and weighing that against modern dogma. Lately I'm focusing a lot on health since it's so important yet there's so much conflicting information about it; I am also keen on enhancing productivity, enhancing cognitive capability and general self improvement. My general goal is for each video to provide some takeaway that's applicable in your daily life. 

If you'd like to help me continue to get videos out consistently, please think about contributing on Patreon https://www.patreon.com/user?u=3946584 

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What I've Learned

The $100 Billion Dollar Ingredient making your Food Toxic

When we constantly get less sleep (even 1 hour less) than we need each night, it is called sleep debt. We may pay for it in daytime drowsiness, trouble concentrating, moodiness, lower productivity and increased risk of falls and accidents.Although a daytime nap cannot replace a good night’s sleep, it can help make up for some of the harm done as a result of sleep debt. <ul><li>But avoid taking a nap after 3 pm as late naps may stop us getting to sleep at night. </li><li>And avoid napping for longer than 30 minutes as longer naps will make it harder to wake up and get back into the swing of things.</li></ul>

Taking A Nap: Sleep Debt

In a nutshell, sleep deprivation is caused by consistent lack of sleep or reduced quality of sleep. Getting less than 7 hours of sleep on a regular basis can eventually lead to health consequences that affect our entire body.Some of the side effects of sleep deprivation include:<ul><li>memory troubles</li><li>mood changes</li><li>weakened immunity</li><li>trouble concentrating</li><li>poor response time and increased risk of accidents</li><li>high blood pressure</li><li>weight gain</li><li>risk for diabetes</li><li>low sex drive</li><li>risk of heart disease</li><li>poor balance</li><li>early aging</li></ul>

Sleep Deprivation

Sleep is not uniform. Instead, over the course of the night, our total sleep is made up of several rounds of the sleep cycle, which is composed of four individual stages.In a typical night, a person goes through four to six sleep cycles. Not all sleep cycles are the same length, but on average they last about 90 minutes each.

Sleep Cycle

It is normal for sleep cycles to change as we progress through our nightly sleep. The first sleep cycle is often the shortest, ranging from 70-100 minutes, while later cycles tend to fall between 90 and 120 minutes. In addition, the composition of each cycle — how much time is spent in each sleep stage — changes as the night goes along.Sleep cycles can vary from person to person and from night to night based on a wide range of factors such as age, recent sleep patterns, and alcohol consumption.

Composition Of Sleep Cycles

One earlier misconception that has now been revised is that the body completely slows down during sleep; it is now dear that the body’s major organs and regulatory systems continue to work actively – the lungs, heart and stomach for example.Another important part of the body also operates at night – the glands and lymph nodes, which strengthen the immune system. This is commonly why the body’s natural immunity is weakened with insufficient sleep.Also in the brain, activity of the pathways needed for learning and memory is increased.

Misconception About Sleep

Our body requires less sleep the older we get.Whilst, it is true that babies need 16 hours compared to 9 hours and 8 hours respectively for teenagers and adults, this does not mean that older people need less sleep.However, what is true if that for a number of different factors, they often get less sleep or find their sleep less refreshing.

Another Myth

This is because as people age, they spend less time in the deep, restful stages of sleep and are more easily awakened. Older people are also more likely to have medical conditions that affect their sleep, such as insomnia, sleep apnoea and heart problems.

Why? 

1. Non-REM sleep (sometimes called NREM), which includes light and deep sleep, accounts for about the majority of our sleeping time. 2. REM (Rapid Eye Movement) sleep is where we may spend some of our time dreaming. This typically takes place during the last half of our night’s sleep.While we’re snoozing, we usually go through 4-5 sleep cycles that begin in light NREM sleep and end in REM sleep with each cycle taking between 70 and 120 minutes to complete.

Sleep Patern: NREM & NREM

1. Light Sleep<ul><li>Stage 1 non-REM sleep – a person in this stage is between being awake and asleep or is in a state of very light sleep.</li><li>Stage 2 non-REM sleep – this stage is characterized by a slightly deeper sleep. Body temperature drops and heart rate slows down.</li></ul>

NREM: Sleep Stages One

2. Deep Sleep<ul><li>Stages 3 non-REM sleep – a state of deep and restorative sleep known as slow-wave sleep, or delta sleep. The muscles relax, the supply of blood to the muscles increases, and the body repairs and grows tissue. Hormones are released and energy stores are replenished.</li></ul>

NREM: Sleep Stages Two

<ul><li>During REM sleep, our brain is almost as active as it is when we are awake.</li><li>In this phase of sleep, breathing can become fast and irregular.</li><li>REM sleep is thought to help consolidate memories.</li><li>Drinking alcohol before bed reduces the amount of REM sleep we have.</li><li>People with REM sleep behavior disorder act out their dreams.</li></ul>

REM: Fast Facts

This article lists 17 evidence-based tips to sleep better at night. Getting good sleep is very important for optimal health.

productivity

Productivity

Understand yourself and those around you.

psychology

Psychology

personaldevelopment

Personal Development

problemsolving

Problem Solving

How Sleep At Night Is Really Important? 

Stepping back from the world is an ancient human impulse. Over the last year we have had to retreat. But throughout history, we have chosen to. We were doing it more and more, anyway. Mindfulness and meditation are all the rage. Wellness tourism, yoga breaks, meditation apps, and spiritual boot camps have been booming - entry-level to hardcore. Retreat investigates this human obsession, mining neuroscience, psychology and history to reveal why we seek solitude, what we get out of it, and what is going on in our brains and bodies when we achieve it.

Stepping back from the world

What has it meant to the world's great thinkers, and what does it mean, in our age, as an activity we pay for? Is isolation a means of engaging more fully with reality, or evading it? And what has retreat meant at a time when humanity has - to an unprecedented extent - been forced to withdraw? Nat Segnit has felt the pull of solitude and the fear of it, as well as the warmth of company. To answer these questions, he has been on retreats around the world and met yogic scholars, cognitive and social scientists, religious leaders, philosophers and artists.

Retreat is endlessly enlightening, sceptical and open-minded. It is about seeking happiness, fulfilment, a change of perspective, and relief from stress and anxiety. And it is surprisingly, joyously, full of human encounter. Ultimately, it is about the discovery that retreat is a mental state that can be achieved anywhere, in a monastery or shopping centre, a cave or a crowd.

Laugh, and the world laughs with you;Weep, and you weep alone.For the sad old earth must borrow it's mirth,But has trouble enough of its own.Sing, and the hills will answer;Sigh, it is lost on the air.The echoes bound to a joyful sound,But shrink from voicing care.

Solitude

Rejoice, and men will seek you;Grieve, and they turn and go.They want full measure of all your pleasure,But they do not need your woe.Be glad, and your friends are many;Be sad, and you lose them all.There are none to decline your nectared wine,But alone you must drink life's gall.

Feast, and your halls are crowded;Fast, and the world goes by.Succeed and give, and it helps you live,But no man can help you die.There is room in the halls of pleasureFor a long and lordly train,But one by one we must all file onThrough the narrow aisles of pain."Solitude" by Ella Wheeler Wilcox.

Retreat book. Read reviews from world’s largest community for readers. 'Reads at times like Eat Pray Love as written by David Foster Wallace. A rich and ...

philosophy

Philosophy

motivationandinspiration

Motivation & Inspiration

Retreat

Women love garlic and there is no shortage of garlic benefits for men. It is one of nature's most potent aphrodisiacs, which has been used by our ancestors for various medicinal purposes. There are many health benefits of garlic. It can be used to treat menstrual cramps, flatulence, nausea, indigestion, toothache, as well as respiratory tract infection. Garlic can also be used to help prevent prostate and breast cancer. Garlic is also rich in antioxidants, which help your body fight disease and bacteria.

Garlic Benefits For Womens.

Garlic Benefits For Women and men- How to Use Garlic to Keep Away From Diseases. 

Garlic Benefits For Women - How to Use Garlic to Keep Away From Diseases

Whenever you find you are losing your focus, stop and speak yourself to be in the present. You should have to do this a few times but you’ll ultimately tell again yourself that you want to concentrate on the study at hand. If you look after this continuously, you will find that you slowly but surely spend a smaller amount of time being abstracted.

1. Finding an absorbed mindset 

Life is very busy, so you can easily find yourself distracted from studying by thinking about something else. You should take a break of 5 to 10 minutes thinking about what distracts you during the study, but then tell yourself that it is time to concentrate on the study nothing else.

2. Take a Break 

Social media, texting, gaming, call and other electronic interruptions are some of the biggest obstructions to staying attentive when studying.Fortunately, the cure is easy and completely within your control. Turn off notifications on your electronic devices like mobile, tablet, laptop etc, it is better to turn them off totally.

3. Go off the Grid 

It’s usual to drag your feet and postpone the unpleasant and most tough tasks. When you start your study, your energy level will be at the higher level.It’s best to start with harder stuff and hold over the easiest things instead. This will keep you focused when you need it most.

4. Work with your energy levels 

The human mind is mixed-up with thoughts all the time. Some therapists suggest that we should let our mind wander freely for about 15 minutes daily. Allow it to think anything and everything with a condition to stop their minds immediately when time gets over. It will help you enhance your focus after practicing a few times.

5. Give your brain ‘free-mode’ 

distraction can disturb you if you try to find an engrossed mindset, make a study timetable and pick the right study place, you can lessen the distraction.

timemanagement

Time Management

How to Avoid Unwanted Thoughts While Studying?

Medicines should be the last choice of treatment after failing in all natural therapies.Treat the cause,forexample don't take pain killers without knowing the cause of your headache, check your day history, maybe you are dehydrated, take more water rather than taking pain relievers.Work on maintaining your body pH, electolyte balance and tissue perfusion by taking more water, vitamins and averall proper diet

Make Medicine The Last Choice

Why You Need to Take Your Medications as Prescribed or Instructed

Drinking hot water helps to break down food faster than drinking cold or warm water. It reduces the risk of constipation by supporting regular bowel movements.

1. Healthier digestion

Natural health advocates argue that hot water might help the body detoxify. When water is hot enough to raise a person’s body temperature, it can cause sweating. Sweating expels toxins and can help clean the pores.

2. Body detoxification

Hot water is a vasodilator, meaning it expands the blood vessels, improving circulation. <a href="http://www.msn.com/en-us/health/wellness/the-health-benefits-of-drinking-hot-water/ss-BBxiid1?srcref=rss#image=4">This can help muscles relax </a>and reduce pain. Although no studies have directly linked hot water to sustained improvements in circulation, even brief improvements in circulation can support better blood flow to muscles and organs. found that switching from drinking cold water to hot water could increase weight loss. Researchers found that drinking 500 ml of water before a meal increased metabolism by 30 percent.

3. Improved circulation

Hot water improves circulation and may also improve blood flow, particularly to injured muscles. No research has directly linked hot water consumption to pain relief. However, people routinely use heat packs and hot water bottles to reduce pain. Consuming hot water may offer some internal pain relief, but it is important to note that heat can also exacerbate swelling.

4. Reduced pain

Heat applied to the sinuses can alleviate pressure caused by colds and nasal allergies. Steam also helps unclog the sinuses. Drinking hot water may help mucous move more quickly. This means that drinking hot water may encourage coughing and nose-blowing to be more productive.

5. Fighting colds and improving sinus health

When mixed with <a href="https://www.medicalnewstoday.com/articles/270202.php">coffee </a>or tea, hot water may offer additional health benefits. Coffee and caffeinated teas can dehydrate the body, especially at high doses, but they also offer some health benefits in moderation.linked coffee consumption to a longer life. <a href="https://www.health.harvard.edu/blog/the-latest-scoop-on-the-health-benefits-of-coffee-2017092512429">Other research </a>has found a link between moderate coffee consumption and a reduced risk of <a href="https://www.medicalnewstoday.com/info/parkinsons-disease/">Parkinson’s disease </a>, some <a href="https://www.medicalnewstoday.com/info/cancer-oncology/">cancers </a>, <a href="https://www.medicalnewstoday.com/info/diabetes/type2diabetes.php">type 2 diabetes </a>, some liver disease, and heart health problems.<a href="https://www.nytimes.com/2015/10/06/upshot/what-the-evidence-tells-us-about-tea.html?mcubz=1">Tea may reduce </a>the risk of <a href="https://www.medicalnewstoday.com/articles/7624.php">stroke </a>, <a href="https://www.medicalnewstoday.com/articles/237191.php">heart disease </a>, type 2 diabetes, and liver disease. Some studies have linked tea to a reduced chance of cancer.

6. Encouraging consumption of coffee and tea

A soothing cup of hot water may help people manage <a href="https://www.medicalnewstoday.com/articles/145855.php">stress </a>and <a href="https://www.medicalnewstoday.com/info/anxiety/">anxiety </a>. <a href="https://link.springer.com/article/10.1007%2Fs002130050438?LI=true">An older study </a>found that consumption of hot liquids, such as tea and coffee, could lower stress and reduce feelings of anxiety. The study argues that some of the effects are due to caffeine, but that the warmth also played a role in the improved mood of participants.

7. Reduced stress

Drinking hot water will not cure any diseases but, as long as the water is not scalding, the risks are minimal.The primary risk of drinking hot water is one of being burned. Water that feels pleasantly warm on the tip of a finger may still burn the tongue or throat. A person should avoid consuming water that is near boiling temperature, and they should always test a small sip before taking a gulp.Drinking caffeinated coffee or tea may cause a person to become overcaffeinated or jittery.

Risks

I was told and shown several WhatsApp articles promising that drinking hot water is the key to longevity, disease prevention and weight loss, proven by the general better health of people in the East. But to what extent, and is this even true? I wanted to research more about this, especially as I habitually drink hot water.

Drinking water can support skin, muscle, and joint health. Drinking warm or hot water each day might offer even more benefits. We look at the research.

Drinking hot water: Benefits and risks

<ul><li>Dementia is a general term for a decline in mental ability severe enough to interfere with daily life. </li><li>Alzheimer’s is the most common cause of dementia. Alzheimer’s is a specific disease. Dementia is not.</li></ul>

Dementia describes a group of symptoms associated with a decline in memory, reasoning or other thinking skills. <ul><li>Many different types of dementia exist, and many conditions cause it. </li><li>Mixed dementia is a condition in which brain changes of more than one type of dementia occur simultaneously. Alzheimer's disease is the most common cause of dementia, accounting for 60-80% of dementia cases.</li><li>Dementia is not a normal part of aging. It is caused by damage to brain cells that affects their ability to communicate, which can affect thinking, behavior and feelings.</li></ul>

Dementia overview

Alzheimer’s is a degenerative brain disease that is caused by complex brain changes following cell damage. It leads to dementia symptoms that gradually worsen over time. <ul><li>The most common early symptom of Alzheimer’s is trouble remembering new information because the disease typically impacts the part of the brain associated with learning first.</li><li>As Alzheimer’s advances, symptoms get more severe and include disorientation, confusion and behavior changes. </li><li>Though the greatest known risk factor for Alzheimer’s is increasing age, the disease is not a normal part of aging.</li></ul>

Alzheimer’s overview

What is the difference between Alzheimer’s and dementia? Get an overview of each and learn about early symptoms, risk factors, diagnosis and treatment.

education

Learning & Education

scienceandnature

Science & Nature

Dementia vs. Alzheimer’s Disease: What is the Difference?

Good Morning 🌞Your morning coffee is good for you - if you drink it at the right time.

GOOD MORNING ! 

<ul><li>Caffeine, the main stimulant found in coffee, works on a chemical level to give you energy by replacing the biochemical adenosine, which makes you tired. </li><li>There are many health benefits to caffeine, such as a boost in metabolism and an increase in physical performance/muscle strength. </li><li>To get the most positive impacts of your daily caffeine intake, drink coffee between 10 in the morning and 12 noon or between 2 in the afternoon and 5 in the evening. </li> </ul>

<ul><li>Boosting your metabolism </li><li>Improving your physical performance </li><li>Helping you with your nutrient intake (the vitamins B2, B3, B5, manganese, and potassium are all found in coffee) </li><li>Lowering your risk of developing type 2 diabetes </li><li>Helping fight depression symptoms and make you happier </li><li>Providing a source of antioxidants </li> </ul>

What Are The Health Benefits Of Coffee ? 

What your morning coffee really does to your brain

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