Ippo's life fight sleeve that ascends in boxing was my biggest influence to start training and developing in sports

it all started with Hajime no ippo

It fit like a glove on my hands. I had to come and tell you that you are interested in training at home and want to develop in boxing, kickboxing and Mauy Thai. It is extremely complete and teaches the basics of the movements even to beginners like me.

HeavyBag app

It's the foundation of success and I'm building mine, I don't plan to be a competitor, but defense education is essential even for our own safety, physical and mental health.

Persistence

"For him to fall, the damage needed is not to his body, but to his spirit!"

<a href="https://heavybag.pro/blog-2/">Blog - Heavy Bag Pro</a> taught me a lot and I feel grateful to both the UFC, Hajime no ippo, heavyBag for helping me develop this interest.

Thank you

I've always been a big fan of fighting, especially UFC, and with the HeavyBag pro app I was able to develop well in that regard. Link: https://heavybag.pro/

productivity

Productivity

personaldevelopment

Personal Development

health

Health

motivationandinspiration

Motivation & Inspiration

habits

Habits

My Martial Arts Story

You can become your own guru!Become a self-guru with AI by unlocking the power of self-taught, self-expression, self-reflection, self-discovery, and self-awareness. Personal development has never been easier with just you and AI.<ul><li>Self-taught</li><li>Self-expression</li><li>Self-reflection</li><li>Self-discovery</li><li>Self-awareness</li></ul>No need for outside sources, anyone can reach their full potential now.

Unlock your full potential with Yourself and your AI

The first role is an extension of a search engine. With AI-assisted search engines at Google and Bing, you can focus with intense clarity on exactly what you want to know about any subject. The best lifestyle and relationship answers can be instantly accessed, for example, once you learn how to ask the right questions.

Personal research assistan

Do you have personal issues you can't share with friends? Let an AI chatbot like ChatGPT listen to and offer specific answers in a non-threatening way.
Benefits of using a chatbot confidante:
<ul>
 <li>Can act as a sounding board for your deepest personal issues</li>
 <li>Will dialogue with you in a non-judgmental way</li>
 <li>Capable of offering specific solutions that few human confidants can provide</li>
</ul>
Share your thoughts and worries with an AI chatbot today. 🤖

Confidante: Using AI chatbots as a means of confidential therapy

There are already several AI programs specifically targeted to help doctors and professional therapists. The promise of better diagnoses for cancer is already being tested successfully, for example. But chatbots are also useful to lay people who want advice about psychological and health issues.

Therapist and healer

We are aware of both the positive and negative aspects of AI. While many may focus on the negative side, today let's focus on the positive. Explore how AI can help us grow personally and spiritually. Learn how to use AI for your benefit with Self-guru every day. Here's how!

The downside of artificial intelligence has dominated media coverage, reaching for extreme scenarios, including the extinction of the human race. No one knows if the threats presented by AI are…

Understand yourself and those around you.

psychology

Psychology

mindfulness

Mindfulness

timemanagement

Time Management

How to Make AI Your Guru

Do you mean the one who;- The one who has the perfect face and body proportion (through cosmetic surgery and photoediting)?- The one who has a lot of followings on social media (but no one to call "friend" in reality)?- The one with the best family or couple goals pictures and videos on social media (but is brutally abused and behaves like strangers at home)?- The one who has an amazing career on social media (yet is burnt out from excessive shifts and work stress)?- The one who appears to have no real-life issues or problems (yet struggles with health issues and bankruptcy)?

Who is “The Perfect Human”? - I

- The one who appears to be saint, without fault or sin (yet does a lot behind close doors)?Well, if your ideal form of “the perfect human”, is what you see on social media (celebrities or influencers) , then you should know that — we are all imperfect beings. We all have flaws and we all make mistakes.It’s important to recognize that absolutely no one on planet Earth is perfect and without flaws. And if you still insist that there are people who are perfect, you are mistaken.Imperfection is a part of being human, and it’s okay to not be perfect.

Perfection is an illusion, and those who seek perfection will find themselves unfulfilled their whole life.

One may ask, is it possible as a human being to be flawless and without defect?No! Why? that’s because,Being perfect (Perfection) is a mental construct, not a physical reality, as it is based on highly idealized concepts.We allow ourselves to be blinded by supposedly perfect ideals. Therefore, we begin to hate our look, doubt ourselves and emulate an idea that we will never achieve. Perfection is neither natural, nor desirable. And the more we come to terms with the idea, the more relaxed we become.Life is colourful, wild, diverse, unpredictable, and unique - but never perfect.

The Big Question.

Perfection is an illusion because it’s a never-ending pursuit to appear a certain type of way (godlike), which is impossible to attain as it will end up becoming an everlasting and ceaseless cycle of disappointment and self-criticism.***When we strive to be perfect, we become overly critical of ourselves and others. We may even end up becoming jealous or resentful of those who we think already seemed to have achieved perfection, which can lead to feelings of inadequacy and low self-esteem, indirectly setting ourselves up for fall.

Perfection Is An Illusion.

Because, We Begin To..<ul><li>Compare ourselves with others. In most cases, strangers who barely know of our existence. Because, we think that they have it all figured out.</li><li>Deviate from our journey, focusing on that of others.</li><li>Feel pressed over, failing and mistakes. Thereby, letting anxiety and depression take a toll on us.</li><li>Set unattainable goals and have unrealistic life expectations.</li><li>Develop low self-esteem and other mental health related issues.</li><li>Disconnect from reality and begin to live in fantasy.</li><li>Procrastinate, thereby throwing opportunities to show up authentically due to the need to appear perfect.</li></ul>

How?

In order to do so, we have to;<ol><li>Self Acceptance — Accept your flaws and imperfections.</li><li>Focus on your journey and yours alone.</li><li>Set realistic goals by breaking down overwhelming tasks.</li><li>Practice Self Love and Compassion. Fall in love with the imperfect you.</li><li>Get your eyes of social media. Even if you choose to stay, try not to let them make you think you are not doing enough.</li><li>Gratitude — Celebrate tiny wins and accomplishment.</li><li>Free yourself from the opinion of others. Stop the comparison, it is unhealthy.</li><li>Make peace with the term that perfection is unattainable.</li></ol>

Finding The Balance.

Loving yourself for who you are, being authentic, and appreciating your individuality are aids to leave the web of the dangerous illusion, perfection.Also, understand that we are all flawed in different ways, but it does not make us any less of what we are worth. We must all learn to embrace our individuality and accept our flaws while striving to be the greatest versions of ourselves.Don’t pine for perfection, it’s an illusion that will never come. Instead, learn to make life as fulfilling, honest, and authentically yours as possible.

Conclusion.

It’s important to remember that our imperfections make us unique and interesting. They allow us to learn, grow, and connect with others on a deeper level. Embracing our imperfections and accepting ourselves for who we are is a big step towards happiness and fulfillment.<a href="https://www.instagram.com/p/CpEPhp6qWiI/?igshid=YmMyMTA2M2Y=">Curbing Perfectionism.</a>Check out The Mindrest thoughts in “Curbing Perfectionism” on Instagram.The Mindrest Company ©

Perfection is a flawless state where everything is totally right (too good to be true).

mentalhealth

Mental Health

Perfection (A Dangerous Illusion).


The six pillars of mental health, physical health and performance are:<ul><li class="ql-align-justify">Sleep</li><li class="ql-align-justify">Sunlight, proper light and dark exposure</li><li class="ql-align-justify">Nutrition</li><li class="ql-align-justify">Exercise, cardiovascular movement</li><li class="ql-align-justify">Stress management</li><li class="ql-align-justify">Relationships, social interactions (this also includes the relationship with yourself)</li></ul>Huberman adds oral health, as it influences the entire body, such as your brain or your gut health.

The Six Pillars Of Health

Discover in which category you fall into and how it affects your teeth and mouth.Category 1: People in this category brush their teeth twice a day, floss, use mouthwash, teeth whithening products and take other measures to maintain clean teeth and fresh breath.Category 2: People in this group brush their teeth once or twice a day but rarely floss and see a dentist every 6 months to 2 years.Category 3: Those in this category not only focus on clean teeth but also pay attention to their oral microbiome.

What Category Do You Belong To?

Huberman argues that ~90% of people fall into categories 1 and 2. However, these categories may not be the best ones.You might be surprised, but people in category 2 sometimes have a healthier oral microbiome than those in category 1.It's important to consider both tooth health and the oral microbiome.With the knowledge you will now gain, you can easily shift into category 3!

Evaluation

Hold on - knowing how your teeth are structured is important in order to understand the following tips.Teeth are layered structures:<ul><li class="ql-align-justify">The outer layer is called Enamel, it is translucent.</li><li class="ql-align-justify">The layer underneath it is called Dentin, it plays an important role in mineralization.</li><li class="ql-align-justify">Next to the teeth are the gums (Gingiva), which fix the teeth. They are connected to the bloodstream, bones, etc.</li></ul>Interesting side fact: The mouth heals with almost zero scars, which is quite impressive compared to the rest of the body.

Mouth Anatomy

The mouth is consistently in a state of either demineralization or remineralization. This happens mostly in the Dentin. They are based on the pH level of the mouth and the saliva that is being produced.Remineralization is good. Did you know that cavities can be repaired and filled naturally? During remineralization, structures are built that put minerals back in and fill up cavities.

Mineralisation Of The Mouth

Cavities grow from the enamel to the dentin and they often need to be drilled and filled. Cavities are basically holes in the body. When filled with bacteria, they can become worse.However, as we have already learned, cavities can be quite resistant when the saliva is healthy. With a healthy pH, they can be prevented or treated.

Cavities

Cavities are not caused by sugar or any food, but by bacteria that feed on sugar. They produce an acid that causes demineralization. These bacteria often come from outside sources, such as strangers or from sharing bottles and kissing.Therefore, when it comes to cavities, there is no need to avoid any particular food or drink.The degree to which cavities can form is based on the amount of time the mouth is in a demineralized state!

What Causes Cavities?

During remineralization, minerals build structures with strong angles. Fluoride forms an even stronger building block called fluorapatite, which makes teeth even more resistant to mineral loss than the endogenous building mineral does.That is why fluoride was added to drinking water. However, too much fluoride can be dangerous. There is a heavy debate going on around fluoride. Huberman does not pick a side and instead suggests that you should decide for yourself how much fluoride you want to be exposed to.

Fluoride

...and Your Brain and Overall Body!<ul><li class="ql-align-justify">Alcohol: It puts your mouth in a deep demineralized state.</li><li class="ql-align-justify">Stimulants (or any drug that increases norepinephrine, epinephrine, or dopamine): They change the pH by making it more acidic, which leads to cavities, and they also encourage mouth breathing.</li><li class="ql-align-justify">Coffee.</li><li class="ql-align-justify">Mouth Breathing: It dries out your mouth and causes demineralization.</li><li class="ql-align-justify">Smoking, Vaping, Cannabis: In addition, they lead to deprivation of gum tissues.</li></ul>

List Of Bad Things For Your Teeth #1

<ul><li class="ql-align-justify">Sugar: It causes demineralization. After eating, rinse with water, floss, or brush.</li><li class="ql-align-justify">Mouthwashes: Especially those with alcohol as we now know.</li><li class="ql-align-justify">Foods stuck in the mouth for too long periods of time.</li><li class="ql-align-justify">Foods that are acidic: Eat them in a shorter period of time and not one slice every hour. Again, it is about the TIME the mouth is in demineralization! The sooner it can remineralize, the better.</li></ul>

List Of Bad Things For Your Teeth #2

During our circadian rhythm, the maximum amount of saliva is produced and our mouth maintains the best pH levels during the middle of the day. To keep our mouth remineralized, it is best to avoid eating during this time.Set a specific time frame for not eating in order to allow for an extended period of remineralization.Saliva production is reduced at night, making it less effective in "killing" bacteria. During this time, it is important to minimize the amount of bacteria entering our mouth. Make sure to brush your teeth at night! However, it is best to brush them twice or even thrice a day.

Saliva Production Around The Clock

The goal of brushing is to break down the layer of bacteria and thicker layers such as plaque.<ul><li class="ql-align-justify">Use a soft brush and be gentle. When using an electric toothbrush, only use the tip of the bristles.</li><li class="ql-align-justify">Do circles and brush every tooth.</li><li class="ql-align-justify">Brush your gums as it increases blood flow and transports nutrients. However, they should not bleed.</li></ul>Also, go to the dentist twice a year as they can identify cavities and remove plaque. The dentist polishes teeth to make them smoother so it is harder for bacteria to stick in there.

Brushing Your Teeth

The goal of flossing is to remove food from between the teeth.<ul><li class="ql-align-justify">Get a bit under the gum, do a circular motion, and lift it up along the tooth.</li><li class="ql-align-justify">Floss twice a day.</li><li class="ql-align-justify">Using a water pick is better than typical flossing. Typical flossing is better than using toothpicks.</li></ul>Children with too much space between the teeth don't have to floss.

Flossing

Bacteria love eating Xylitol! But it works differently than sugar: It doesn't produce the acids that demineralize. It reduces the number of harmful bacteria, inhibits the growth of cavities, and reduces inflammation.It can be found in some gums. Chewing them after eating is great! This also promotes saliva production.

Xylitol

<ul><li class="ql-align-justify">You can use toothpaste with Xylitol or with Fluoride (or without if you prefer).</li><li class="ql-align-justify">Do not use mouthwash with alcohol, you already know why.</li><li class="ql-align-justify">Most mouthwashes without alcohol can also be bad.</li><li class="ql-align-justify">A good, low-cost alternative is baking soda. It can whiten your teeth and scrape off bacteria. When using a soft brush, it is effective.</li></ul>

Toothpaste and Mouthwash

This is a good idea, but brushing lightly is better than harsh.It is also recommended to use a separate toothbrush for it, as different locations in the mouth have different bacteria. With that, you can prevent the bacteria from crossing over.In general, try to limit the amount of bacteria on your toothbrush by regularly changing it.

Tongue Scraping

Huberman discusses the importance of oral health and gives science-based protocols and tips to easily improve it.

In this episode, I discuss the importance of oral health for dental and microbiome health and general physical and mental well-being. I explain science-supported protocols for strengthening your teeth and gums, including how to remineralize your teeth. I cover the best approaches and timing for brushing and flossing, tongue, gum, and oral microbiome care and how oral health is critically important to offset metabolic, cardiac, and brain diseases, including dementia. I also discuss proper nutrition for oral health, fluoride, and how sugar and mouth breathing can accelerate tooth decay. This episode ought to be of interest to everyone seeking to improve their physical health, mental health, and lifespan, given the critical role that oral health plays in all of these.

Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Mateina: https://drinkmateina.com/huberman 
ROKA: https://roka.com/huberman 
Helix Sleep: https://helixsleep.com/huberman 
InsideTracker: https://insidetracker.com/huberman 
Momentous: https://livemomentous.com/huberman 

Social & Website
Instagram: https://www.instagram.com/hubermanlab 
Threads: https://www.threads.net/@hubermanlab
Twitter: https://twitter.com/hubermanlab 
Facebook: https://www.facebook.com/hubermanlab 
TikTok: https://www.tiktok.com/@hubermanlab 
LinkedIn: https://www.linkedin.com/in/andrew-huberman
Website: https://www.hubermanlab.com 
Newsletter: https://www.hubermanlab.com/newsletter

Huberman Lab Episodes Mentioned
How to Optimize Your Water Quality & Intake for Health: https://www.hubermanlab.com/episode/how-to-optimize-your-water-quality-and-intake-for-health
Fluoride in Water (timestamp): https://youtu.be/at37Y8rKDlA?si=DgET0UUH3p_HVBWm&t=5375 
What Alcohol Does to Your Body, Brain & Health: https://www.hubermanlab.com/episode/what-alcohol-does-to-your-body-brain-health 
The Effects of Cannabis (Marijuana) on the Brain & Body: https://www.hubermanlab.com/episode/the-effects-of-cannabis-marijuana-on-the-brain-and-body  
Dr. Justin Sonnenburg: How to Build, Maintain & Repair Gut Health: https://www.hubermanlab.com/episode/dr-justin-sonnenburg-how-to-build-maintain-and-repair-gut-health 

Other Resources
Zero fluoride toothpastes on Amazon: https://amzn.to/4bBFHSo
Zellies’s Xylitol (no affiliation): https://zellies.com/collections
Biöm (no affiliation): https://betterbiom.com
Fygg (no affiliation): https://fygg.com

People Mentioned and Special Thanks To
Dr. Anastacia ("Staci") Whitman (Instagram): https://www.instagram.com/doctor_staci
Dr. Mark Burheene (Instagram): https://www.instagram.com/askthedentist
@BowTiedGatorDDS (X/Twitter): https://twitter.com/BowTiedGatorDDS
Dr. Kathryn Mueller (Instagram)‍: https://www.instagram.com/kathrynm_fit
Dr. Ellie Phillips: https://drellie.com

Timestamps
00:00:00 Oral Health
00:03:28 Sponsors: Mateina, ROKA & Helix Sleep
00:07:13 Oral Health Quiz
00:13:53 Teeth Biology, Cavity Repair
00:20:01 Mouth, Gums, Saliva
00:27:23 Sponsor: AG1
00:28:51 Cavity Formation, Bacteria, Sugar, Acidity
00:35:10 Teeth Remineralization, Fluoride, Water
00:42:57 Sponsor: InsideTracker
00:43:58 Tools: The “Do Nots” of Oral Health, Mouth Breathing
00:54:48 Tools: Fasting & Teeth Remineralization; Nighttime Toothbrushing
01:03:23 Proper Teeth Brushing; Tooth Sensitivity & Gums
01:08:16 Bacteria, Plaque & Tartar; Tooth Polishing 
01:11:02 Proper Flossing Technique, Waterpik; Children & Flossing
01:14:23 Tool: Xylitol, Bacteria & Cavity Prevention
01:19:43 Toothpastes: Xylitol, Fluoride, Hydroxyapatite
01:22:38 Mouthwash & Alcohol, Antiseptic Mouthwash
01:26:29 Tools: Baking Soda, Hydrogen Peroxide?, Salt Water Rinse
01:32:36 Alcohol-Based Mouthwash, Nitric Oxide
01:34:52 Tools: Canker Sore Prevention & Gut Microbiome; Sleep
01:37:47 Tools: Tongue Brushing; Toothbrush Care
01:41:38 Teeth Sealants; Metal Fillings, Mercury, Mastic Gum; Root Canals
01:48:43 Dentist Visits, Daily Routines & Oral Health
01:54:17 Practices for Oral Health, Oil Pulling
01:58:21 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

#HubermanLab #OralHealth #Health

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Disclaimer: https://www.hubermanlab.com/disclaimer

food

Food

podcasts

Podcasts

Welcome to the official Huberman Lab YouTube channel. 

The Huberman Lab podcast is hosted by Dr. Andrew Huberman, a neuroscientist and tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.

Huberman Lab is frequently ranked in the Top 15 of all podcasts globally and is often ranked #1 in the categories of science, education, and health and fitness.


Andrew Huberman

How to Improve Oral Health & Its Critical Role in Brain & Body Health

Constantly, scan your environment so that you are aware of the phantom demons which are not visible often

1. Scan the room

You don't know when you will be required to fight and solve situations that had no chance of coming but is the reality now

2. Be active 24/7

You will have to be the guy that when the commoners are walking, your walking speed will be like a loud and speedy breeze that just passed across them

3. Be Consistent

Either you become successful or you remain part of the complex matrix formed

4. Be Successful

If you want to become something that is out of the box, you need to work hard like no one ever has.

5. Do what the commoners don't do

Learn from other's mistakes if you can't meet them else you will waste time committing the same mistakes.

6. Read

Follow your routine diligently. Respect your creation.

10. Make a routine

Be fit both mentally and physically. Just being a fox won't help if you don't have the power of an elephant. See the balance of power and wisdom contained in the King of the Jungle.

9. Exercise

It's you who will do things and take actions, not someone else.

7. Look after your Health

You're confident - That's 50% of the job.

8. Be confident always

exerciseandfitness

Exercise & Fitness

leadershipandmanagement

Leadership & Management

ESCAPE THE MATRIX

The way you respond to boredom can significantly impact the trajectory of your life. Instead of viewing boredom as a mere inconvenience, consider it as an opportunity for self-discovery and personal growth. By embracing boredom, you open yourself up to new experiences, insights, and creativity that can ultimately transform your life.

Introduction:

When boredom strikes, resist the urge to distract yourself immediately. Instead, take a moment to reflect on why you're feeling bored. Is it because you're disengaged with your current activities or because you're craving stimulation? Understanding the root cause can help you address it more effectively.

Mindful Reflection:

We suffer more often in imagination than in reality.

Boredom can be a sign that you're stuck in a rut or that you've outgrown your current pursuits. Use this time to explore new interests or hobbies that pique your curiosity. Whether it's learning a new language, picking up an instrument, or trying out a new sport, stepping outside of your comfort zone can invigorate your life.

Explore New Interests

Learning is the beginning of wealth. Learning is the beginning of health. Learning is the beginning of spirituality. Searching and learning is where the miracle process all begins.

Boredom is fertile ground for creativity. Instead of passively consuming entertainment, use boredom as an opportunity to flex your creative muscles. Write in a journal, doodle in a sketchbook, or brainstorm ideas for a passion project. You'll be amazed at the innovative solutions and insights that emerge when you allow your mind to wander.

Cultivate Creativity

We cannot solve our problems with the same thinking we used when we created them.

Boredom often stems from a restless mind that is constantly seeking stimulation. Practicing mindfulness can help you cultivate a greater sense of presence and contentment in the present moment. Whether it's through meditation, deep breathing exercises, or simply paying attention to your surroundings, mindfulness can help you find peace amidst the boredom.

Practice Mindfulness

In today's hyper-connected world, solitude is often viewed as uncomfortable or undesirable. However, spending time alone can be incredibly rewarding and rejuvenating. Use moments of boredom to enjoy your own company, reconnect with your inner thoughts, and recharge your mental batteries.

Embrace Solitude

Failure is not a single, cataclysmic event. You don't fail overnight. Instead, failure is a few errors in judgement, repeated every day.

Boredom can be a powerful motivator for change. Use it as a catalyst to set new goals and take proactive steps towards achieving them. Whether it's advancing in your career, improving your relationships, or pursuing personal development, boredom can provide the necessary push to propel you forward.

Set Goals and Take Action

The major reason for setting a goal is for what it makes of you to accomplish it. What it makes of you will always be the far greater value than what you get.

If you don't design your own life plan, chances are you'll fall into someone else's plan. And guess what they have planned for you? Not much.

Ultimately, the way you respond to boredom reflects your underlying values and priorities in life. Use this time to reflect on what truly matters to you and align your actions with your core values. By finding meaning and purpose in even the most mundane moments, you can transform boredom into an opportunity for profound growth and fulfillment.

Find Meaning and Purpose

Recognize that the value of time is more important than time itself. How you spend your time, especially during moments of boredom, shapes your life's narrative. Consider the analogy of an apple in a basket: just as you must remove all the apples, including the decaying ones, to maintain freshness, similarly, use boredom as a signal to evaluate and remove stagnant activities or mindsets that hinder your growth.

Value of Time

No amount of money ever bought a second of time.

Remember, boredom is not the enemy—it's a natural part of the human experience. By changing your perspective and embracing boredom as a catalyst for personal growth, you can unlock new opportunities and cultivate a more fulfilling life journey.

Key Idea:

education

Learning & Education

Embracing Boredom: A Catalyst for Personal Growth

Personal growth takes work – it isn’t a one-time thing. Once you commit to it, it never leaves you. And you start to think about it in any possible way.At the beginning of the year, I wrote an email inviting you all to a <a href="https://cosmopolitanmindset.substack.com/p/your-next-6-months">6-months personal growth challenge</a>. And, for the first month, I showed you how I would have approached the setup. But now, it’s time we dive into the mental and physical health field. And we will start with eating healthier.So, in this issue, I will show you how I plan my meals to eat healthier and get back in shape with less effort.

Commit to Eating Healthier

People think it takes many weekly gym hours to look better. But you will never get back in shape only by hitting the gym. Weight loss is all about the in-out calorie ratio. So, if you want to get in shape but spend less time in the kitchen, this post is for you.Let’s dive into it.

Eating Healthier & Weight Loss

I have never studied nutrition or physical and mental health. But I’ve tried many things. And when I wrote the 6-months challenge, I committed to it myself. So, I want to try new eating habits to see what sticks to me.Eating healthier has been one of the hardest things I ever committed to. And I’m not even sure I will succeed at it without a nutritionist. But I will give it a try.I love to eat. And I often use it as a means to build and keep relationships. But that caused me to eat unhealthy meals often and spend a fortune in restaurants. And I don’t want to waste my money anymore.

How to Commit to Eating Healthier

You are reading an excerpt from <a href="https://cosmopolitanmindset.substack.com/">The Challenge</a>, a newsletter where I discuss self-improvement, goal-setting, habits, time management, and health tips and tricks.Every week, you will get the following:<ul><li class="ql-align-justify">a challenge to pursue to improve your life</li><li class="ql-align-justify">an infographic to track it.</li></ul><a href="https://cosmopolitanmindset.substack.com/subscribe">Subscribe now</a> to help me continue publishing this type of content.

The Challenge

I don’t want to renounce all those good meals with friends and family. But I need to become more careful in my everyday life to live those moments carefree.But how do I plan to do all of that?Here are five steps I will use to plan my meals, eat healthier, lose weight, and save some money.This article contains affiliate links to Amazon products. Whenever you buy them, you will also help The Challenge.

How to Plan Healthier Meals in 5 Steps

I always wanted to plan my meals.I don’t know about you, but I hate to shop for food . I’d rather order something somebody else can cook for me. But I noticed shopping without a list can force you to do it many times a week because you always forget things you need. And I don’t want to waste my time like that.Also, since my girlfriend came to live with me, I can’t eat whatever I find in the fridge anymore. We have to plan our meals better. So, we are trying to build a weekly meal plan every weekend.

1 – Plan your everyday meals.

<ul><li class="ql-align-justify">Write a list and update it with rare ingredients like oil, salt, etc, as soon as they finish. I use my <a href="https://amzn.to/48lay36">Alexa shopping list </a>because I can add things hands-free, even if I’m busy cooking.</li><li class="ql-align-justify">Use a weekly planner to schedule your meals. A plan helps you save money because you buy the right amount of food, and it reduces waste. Also, it removes the indecisiveness you have to fight every time you must cook. For this, I use a <a href="https://amzn.to/497bGsj">magnetic planner </a>on the fridge, which works perfectly.</li><li class="ql-align-justify">Plan your meals away from home in advance.</li></ul>

How to do it

Since I started to work, I always had lunch tickets from my company. And working with young people who don’t have experience cooking, I’ve been eating out for lunch during weekdays.But my tickets don’t always cover the cost of a meal. They rarely do. And most of the places where we eat are fast food. I gained 5-6 kg in the last year if not more. But, starting this year, I committed to bringing food from home more often.I feared I had to eat alone in the office in the beginning. But I found a few colleagues that to do it with me. So, I am even more committed because I don’t have to eat alone.

2 – Bring your meals to work.

<ul><li class="ql-align-justify">I was often scared of cooking because of the fear of missing out. But luckily, I found two ways to trick the FOMO. First, I would cook more and eat the same food even two days in a row. And second, I would watch something while cooking.</li><li class="ql-align-justify">Find simple meals you can cook in less than half an hour. If cooking is not one of your passions, don’t force yourself to do it for too long. </li><li class="ql-align-justify">Don’t cook fast food. Healthy is still the name of the game. So, if you plan to make a sandwich, think twice. Also, even if you eat away from home, don’t renounce variety and try to eat vegetables too. </li></ul>

Rather than a suggestion for you, this is a way of convincing myself to eat more vegetables. And I can’t assure you that I will be successful.I am sorry, ok? But I never loved vegetables, and my mother never forced me to eat them when I was little. So, I got used to everything else but green food.But now that I live with my girlfriend, I commit to tasting every healthy food she wants to cook for us. So, one step at a time, I am improving.Since then, I already got into more vegetables and plan to eat more.

3 – Eat more vegetables.

<ul><li class="ql-align-justify">If you don’t like vegetables, introduce them gradually into your diet. Don’t rush it. I started with those that inspired me the most, mixing them with ingredients I loved. And I appreciated them more and more. So, be patient and start slow.</li><li class="ql-align-justify">The goal is to eat healthier, so use fresh vegetables because they taste better.</li><li class="ql-align-justify">Vegetables waste fast. And since I don’t want to shop for fresh food daily, I usually eat those that waste faster first. For example, I eat salads on the first days of the week. And I leave more resistant vegetables like broccoli for later.</li></ul>

I have always found fasting fascinating. I have been fasting intermittently since a few years ago to lose some kilograms. But, as I reached the result, I never kept the habit.I practiced intermittent fasting with an 8/16 formula (eat for 8 hours, fast for 16). And I don’t know if doing it for long periods brings any benefits or causes problems. But I’ve heard many scientists (like <a href="https://www.youtube.com/watch?v=9tRohh0gErM">Huberman </a>, for example) suggesting fasting at least for short periods. So, I would like to try again.

4 – Fast whenever you can.

<ul><li class="ql-align-justify">If you don’t like vegetables, introduce them gradually into your diet. Don’t rush it. I started with those that inspired me the most, mixing them with ingredients I loved . And I appreciated them more and more. So, be patient and start slow.</li><li class="ql-align-justify">The goal is to eat healthier, so use fresh vegetables because they taste better.</li><li class="ql-align-justify">Vegetables waste fast. And since I don’t want to shop for fresh food daily, I usually eat those that waste faster first. For example, I eat salads on the first days of the week. And I leave more resistant vegetables like broccoli for later.</li></ul>

I don’t like to cook that much. You may have understood it by now.I love to surprise people and cook fancy dishes for them sometimes. But not every day! I don’t want to waste my time. Therefore, I will try a new paradigm:<ul><li class="ql-align-justify">cook more food </li><li class="ql-align-justify">cook fewer times </li><li class="ql-align-justify">and freeze part of what I cooked. </li></ul>This way, I should solve the waste of time feeling, and I can do things I find more useful.

5 - Cook less, freeze more.

List the dishes you can cook in vast quantities and freeze them. For example, I didn’t know you can freeze soups. But I am doing it now, and it saved me many hours. Usually, soups take a lot of time to cook, but they are healthy. So, if I want to eat healthier, I should consume more of them. And that’s one way I can do it.

Build your meal planner and schedule all your meals and fasts. Also, try to cook and conserve your meals instead of giving up on the commodity of fast food.[<a href="https://cosmopolitanmindset.substack.com/p/the-effortless-meal-planning-guide">SUBSCRIBE</a> AND DOWNLOAD THE FREE INFOGRAPHIC]

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Before you go

Meal planning is something I have always wanted to do. With this issue, I want to try new strategies to plan my meals, each healthier, and lose some weight.

Reclaim your time in the kitchen! Dive into our effortless meal planning guide to streamline your cooking hours. Discover stress-free strategies for efficient meal prep.

The Effortless Meal Planning Guide To Reclaim Your Cooking Hours

Aging is the aggressive pursuit of comfort. We have got to stop telling [older people] not to go outside, it’s too cold, not to go outside, it’s too hot, to just lay down, to just rest, to just relax, to eat at the very first pang of hunger.[We need to understand that] stress is actually very good for the human body.

If you don’t load a bone, it won’t strengthen. If you don’t actually tear a muscle it won’t grow. If you don’t challenge the immune system, it will weaken. So by actually challenging the body, we strengthen the body. By stressing the body, we strengthen the body. And physical stress improves our resilience to mental stress. That’s a biophysiologic fact, by the way.So, your morning routine, not only determines the trajectory of your day, it determines the trajectory of the rest of your life.

But only by stressing the body, we strengthen the body.

If you don't load a bone, it will not strengthen. If you don't tear a muscle, it won't grow.

So well said, and SO much phenomenal advice from Gary Brecka in this conversation with tips on how to thrive in life! See the full podcast episode at https://youtu.be/cdY5Fn5ooyw

#itsjustscience #aging #longevity #livelonger #livebetterlonger #fitnesspodcast #healthpodcast #longevitypodcast

longevity

Longevity

Ready to get fit and build an ideal life? As a community, we empower professionals to optimize well-being.  

It takes a committed group to be the change we wish to see, so together, as a community, we rise above negative influences to make a positive impact at home, in the workplace, and around the world!

On the Live Fit Ignite Change podcast, Patrick O’Donnell interviews amazing leaders who inspire the community to thrive in all areas of life. Guests include top fitness, self-improvement & performance specialists including Mark Sisson, Joseph McClendon, Amanda Holmes, Gary Brecka, Don Wenner & more.

If you are looking for quick, practical, how-to advice on mindset, sleep, nutrition, exercise, productivity & performance, this channel is for you. 

You can learn more, get show notes at https://LiveFitIgniteChange.com/ and more about the community at http://FitLifeChallenge.com and you can access the 7 steps to getting fit in less time in the ebook at http://IgniteAFitLife.com 



Patrick O'Donnell 

Aging is the aggressive pursuit of comfort | Gary Brecka

Aging Is The Aggressive Pursuit Of Comfort | Gary Brecka

Neuroscience elucidates the pivotal role of the anterior midcingulate cortex (aMCC) in orchestrating processes of self-regulation and resilience. Despite its significance, discourse surrounding this brain region often remains eclipsed by more mainstream topics.Anuanced exploration of neurobiology unveils the crucial involvement of the aMCC in facilitating self-control, navigating adversity, and fostering enduring resilience.

The Anterior Midcingulate Cortex: A Key Player in Willpower

The anterior midcingulate cortex, often overlooked in mainstream discussions, emerges as a crucial area implicated in our ability to exert self-control, endure challenges, and pursue long-term goals.This brain region shows remarkable plasticity in response to experiences that demand effort and perseverance.Highlighting compelling research indicating that the anterior midcingulate cortex expands in size when individuals engage in tasks they find aversive, such as rigorous exercise or dietary restraint.

The Significance of the Anterior Midcingulate Cortex

In response to cognitive challenges, the anterior midcingulate cortex demonstrates remarkable neuroplasticity, dynamically adapting its structural and functional properties. Engaging in tasks demanding cognitive effort, such as adhering to rigorous exercise regimens or resisting hedonic impulses, prompts measurable alterations within the aMCC. These observations suggest an intimate link between cognitive exertion and neuroanatomical adaptations within this brain region.

Neuroplasticity of the Anterior Midcingulate Cortex: A Response to Cognitive Demands

David Goggins and Dr. Andrew Huberman discuss the neuroscience of willpower and how pushing through challenges and doing what you don't want to do can strengthen a brain area known as the anterior midcingulate cortex.

David Goggins is a retired Navy SEAL, highly accomplished ultramarathoner, best-selling author, and influential public speaker. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.

Watch the full episode: https://youtu.be/nDLb8_wgX50
Listen on Spotify, Apple Podcasts or other podcast platforms: https://go.hubermanlab.com/david-goggins-157YC
Show notes: https://www.hubermanlab.com/episode/david-goggins-how-to-build-immense-inner-strength

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The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

How to Build Willpower | David Goggins & Dr. Andrew Huberman

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