A healthy lifestyle is not solely related to exercise or diet.Living healthily comes down to the two main areas that determine a well-rounded life:<ul><li>Body</li><li>Mind</li></ul>

How to live healthily

Start treating your body like a temple.Ask yourself: "How do I want my body to look and perform for the rest of my life?"A healthy physique comes down to three aspects:<ol><li>Exercise</li><li>Sleep</li><li>Diet</li></ol>

Body

Here are some of the reasons you must start exercising:<ul><li>Improves physical and mental health</li><li>Boosts mood and reduces symptoms of depression and anxiety</li><li>Reduces the risk of chronic diseases</li><li>Extends lifespan</li><li>Improves brain function and cognitive abilities</li><li>Promotes better sleep</li></ul>A non-negotiable should be going to the gym. This will boost your confidence to the roof, improve your social skills, and teach you how to live through discipline and dedication.

1. Exercise

The trajectory of your future will change significantly if you improve your sleep.Sleep is essential for:<ul><li>Rest and repair</li><li>Consolidate memories</li><li>Reinforce brain function</li><li>Enhances focus</li><li>Boosts mood</li></ul>Improve your sleep with these tips:<ol><li>Aim for 7.5 / 9 hours of sleep each night. The optimal time to wake up is at the end of a sleep cycle. Sleep cycles last an hour and a half each.</li><li>Establish a consistent sleep schedule. Choose a comfortable wake-up and bedtime, and stick to it.</li><li>No screens two hours before bedtime.</li><li>Create a relaxing bedtime routine.</li></ol>

2. Sleep

The food regimen I switched to is composed of:<ul><li>Source of protein: white meat, red meat, and fish. Eggs, legumes, and nuts.</li><li>Source of carbohydrates: whole grain bread, pasta, and rice. Lots of fruits and vegetables, and honey.</li><li>Source of fats: grass-fed cow butter, nuts, olive oil.</li></ul>I couldn’t recommend this nutrition plan more. It is optimized for energy levels, as well as all-round health, and testosterone levels for men.What you eat is fuel for your body. Living healthily starts by giving your body good fuel.

3. Diet

So, we just covered the 3 BIGs of physical well-being. Most guides you can find would stop there, but not this one. The mind is as important (if not more) as the body when it comes to living healthily.→ <a href="https://giovannispezia.com/category/mental-health/">Read my latest articles on mental health here</a>

Mind

In this article, I’m going to explain to you what ‘meditating’ really means. I will do this by covering the different aspects of it, as well as giving you a proper opening to start this amazing practice.→ <a href="https://giovannispezia.com/how-to-start-meditating-the-easy-way/">How to Start Meditating (The Best Way)</a>

How to start meditating

Depression can be debilitating and leave many feeling hopeless and helpless. However, there is hope. With the right mindset and a few simple changes, it is possible to live a happy life and overcome depression.→ <a href="https://giovannispezia.com/overcome-depression/">How To Overcome Depression And Live A Happy Life</a>

Overcoming depression

The average teenager spends more than half of his life staring at a screen. In this article, I’m going to discuss the root problem of phone addiction and how you can overcome it.→ <a href="https://giovannispezia.com/how-to-break-phone-addiction/">How to Break Your Phone Addiction and Start Living Life</a>

How to break phone addiction

Start taking action:<ol><li>Get your gym membership today.</li><li>Establish a sleep routine and stick to it.</li><li>Cut out all the junk food in your house.</li><li>Set aside some time every day to meditate.</li><li><a href="https://giovannispezia.com/how-to-stop-making-excuses/">Read my article on How to Stop Making Excuses and Take Action Now</a></li></ol>Thank You for reading.Until next time,Peace✌

Summary

If you want to discover how to live healthily, then this guide is for you. We’ll explore some new and non-BS insights to help you achieve your goals.

Discover how to live healthily with this non-BS guide. We'll explore some new and non-BS insights to help you achieve your goals.

food

Food

personaldevelopment

Personal Development

health

Health

habits

Habits

meditation

Meditation

How to Live Healthily: A Non-BS Guide - Giovanni Spezia

"If you want to make sure your brain has enough opportunities to clean itself, guard your sleep, especially during the first part of the night."-Lisa Mosconi

Author 

<a href="https://www.goodreads.com/book/show/35457267-brain-food">Brain Food </a>delves into the topic of nutrition and how certain foods and nutrients can affect the well-being of the brain, its memory function, its cognitive capability, and how what we ingest can reverse the brain’s inclination to develop certain diseases.

Brian Food - Book Summary (Nutrition For Cognitive Capability)

We all know that what we eat influences our appearance and our bodily functions. Many people find that they can cure or treat skin-related problems, digestion issues, or even <a href="https://www.laheartspecialists.com/blog/eating-to-cure-chronic-disease-food-as-medicine">chronic diseases </a>by regulating what they put into their bodies.  Still, the influence food has upon us goes further than that. According to the book, what we eat has a great impact on our brain. Lack of proper nutrition can cause brain fog, stress, and it can gradually lead to illnesses such as dementia.

Book Overview

Therefore, it is of utmost importance to start considering our relationship with food and prioritizing edibles that support our bodily functions and implicitly, our brain functions. For this reason, <a href="https://www.goodreads.com/book/show/35457267-brain-food">Brain Food </a>by <a href="https://www.lisamosconi.com/">Lisa Mosconi </a>explores the concepts behind neuro-nutrition and how we can support our brain by just eating right.

<ol><li>Food can be a cure or the source of a disease. </li><li>Stay close to water and to the good types of fat.  </li><li>Amino-acids and glucose are the powerbank of your brain. </li> </ol>

Too 3 Book Lessons 

Breakthrough discoveries show that well-known illnesses, such as Alzheimer’s, don’t actually develop due to poor genes most of the time. In fact, less than 1% of people develop this cognitive dysfunction due to their hereditary misfortune. However, food and other lifestyle choices play a much bigger role in the development of Alzheimer’s or dementia. Not just that, but they’re also responsible for 70% of all stroke cases, 80% of heart attacks, and 90% of type two diabetes! These alarming rates can only make us wonder, what is it that we do wrong?

Lesson 1:  Food Can Ve Either Poison Or Medicine.

We <a href="https://fourminutebooks.com/what-to-eat-when-summary/">eat </a>wrong. Out of all the things we actively do for our body, such as exercising or taking our medicine, eating is at the top of the list in terms of frequency. Complementary to that, our brain is most easily damaged by food. Therefore, we should really start looking at what we eat. One way or another, our brain needs to get 45 nutrients.

If you haven’t guessed by now, they come from our daily meals and they go straight into the composition of our brain. By <a href="https://fourminutebooks.com/genius-foods-summary/">eating smart </a>, you can boost your cognitive health, improve your memory, reduce stress and anxiety, and most importantly, slow down the aging process of your brain.

“Stay hydrated’’ is something we’ve probably heard more than once. And for a reason! The brain is made out of 80% <a href="https://fourminutebooks.com/what-the-eyes-dont-see-summary/">water </a>, and this special element is only one of the few ones allowed to pass the blood-brain barrier. In other words, water goes straight to your brain, as it is involved in the energy production process.

Lesson 2:  Staying Hydrated And Ingesting Fats

“Stay hydrated’’ is something we’ve probably heard more than once. And for a reason! The brain is made out of 80% <a href="https://fourminutebooks.com/what-the-eyes-dont-see-summary/">water </a>, and this special element is only one of the few ones allowed to pass the blood-brain barrier. In other words, water goes straight to your brain, as it is involved in the energy production process. Not just that, but water is also responsible for the brain’s chemical reactions, for filling up the spaces between the cells, and for flushing out toxins. Drinking two liters per day can boost your brain’s performance by up to 30%! Therefore, make sure to invest in a quality water<warningtag> filter and stay hydrated. </warningtag>

Lesson 2:  Staying hydrated and ingesting fats will support your brain  .

Not just that, but water is also responsible for the brain’s chemical reactions, for filling up the spaces between the cells, and for flushing out toxins. Drinking two liters per day can boost your brain’s performance by up to 30%! Therefore, make sure to invest in a quality water filter and stay hydrated.

As for the fats, the book draws a clear line between the unsaturated and the saturated ones. Your brain is a fan of saturated fats, but it can make as much as it needs locally. Therefore, the fat you ingest will inflame your body and shorten the oxygen supply. In fact, eating 25 grams of saturated fat per day increases the chance of developing dementia by four times.

Still, you should consume monounsaturated fats, and they come from nuts, avocados, yogurt or kefir, and olive oil. Moreover, you also have polyunsaturated fats, like Omega-3s and Omega-6s, which come from fish, grapeseed oil, chia seeds, walnuts, and most of all from caviar. This is another type of fat that your brain needs to function properly.

Your central brain system is made up of neurons. Many of the amino acids that make up proteins function as neurotransmitters, helping your brain process information. These are responsible for your thinking, speaking, remembering, and dreaming functions. Therefore, a <a href="https://fourminutebooks.com/in-defense-of-food-summary/">poor diet </a>can influence our cognitive capabilities.

Lesson 3:  Include Amino Acids And Glucose In Your Daily Meals.

As for glucose, your brain needs it to produce energy. And this special component comes from carbs. Just like water, glucose passes the blood-brain barrier and feeds your brain cells. You can find this component in foods like red beet, kiwi, grapes, dates, and honey. Try to avoid <a href="https://fourminutebooks.com/salt-sugar-fat-summary/">refined sugar </a>at all costs.

When you ingest bad sugar from sodas, candy bars, cakes, and pastries, your blood glucose levels rise and then drop significantly, leaving you tired and feeling weak. Instead, focus on complex carbs like sweet potatoes (with skin), berries, grapefruit, pumpkin, carrots, lentils, and whole grains. If you crave sugar, try opting for a 70% or higher dark chocolate square.

<a href="https://www.goodreads.com/book/show/35457267-brain-food">Brain Food </a>is a fantastic piece of writing as it emphasizes the importance of nutrition in our daily lives, and most importantly, our cognitive functions. The author manages to deliver life-changing advice using simple, yet effective foods and recipes that anyone can introduce in their diets right away. The message of this book should be taken into careful consideration by each and every one of us who cares about our health and wish to maximize our brain’s parameters.

Brain Food - BookReview

The person passionate about nutrition and diets, anyone looking to improve their diet by ingesting more brain-supporting foods, or someone looking to sharpen their cognitive capabilities by adopting a healthier lifestyle.

Who would I recommend Brain Food to?

Brain Food summary delves into and how certain foods can affect the well-being of the brain and how certain food can prevent certain diseases

exerciseandfitness

Exercise & Fitness

scienceandnature

Science & Nature

Brain Food Summary

To be "lonely" is to feel cut off from Creator's grace and unable to connect with Him due to the effects of sin ( disconnection). This feeling of loneliness can cause us to feel discouraged, frustrated, and even hopeless.

LONELY WHEN CUT OFF FROM SOURCE

When life's stressors seem too much to take,It's loneliness that can make us ache;We can't just blame the stressors we face,It's the loneliness that makes us feel out of place.

You are consistently making mountains out of molehills.

Despite my consistent efforts, I was never able to truly find my place. I felt like I was struggling against the current, unable to make any real progress. Despite all my hard work, I could not seem to break through the barriers that were keeping me from feeling connected and part of a community. I felt like my efforts were futile, and the situation seemed hopeless. I was a prisoner of my own making, unable to find my way out.

Always An Outsider 

My inner strength and courage grew as I learned to trust in the process, and to have faith in the divine plan for my life. I found a sense of solace in the knowledge that I have a purpose in this life, and that I am part of something greater than myself. I am now able to find joy in the present moment and to be in tune with my spiritual side. My faith has become my refuge and my source of strength, allowing me to live a life of purpose and peace.

God Is My Only Solace

Although I still experience moments of loneliness, I am confident that I am never truly isolated. Through my faith, I recognize that God is ever-present in my life and will continue to guide me in the years ahead. I am thankful for the journey that has brought me to this point and have come to understand that true contentment is found from within; I no longer need to rely on others to feel complete.

Still Feel The Tinge

If you're experiencing one or more of these nine symptoms, you could have loneliness to blame — even if you don't feel lonely at all. Weight gain, binge-watching TV, and an increase in shopping could all indicate that you're feeling a little lonely.

mentalhealth

Mental Health

communication

Communication

loveandrelationships

Love & Relationships

9 subtle signs that you're lonely — even if it doesn't feel like it

The amount of electrolytes you require on a daily basis varies and is based on several factors, including: <ul><li>age </li><li>activity level </li><li>water consumption </li><li>climate </li> </ul>

What Are The Factors That Affect Your Daily Electrolytes Needs

<ul><li class="ql-align-justify">Most people get enough electrolytes from the daily foods and beverages they take in. </li><li class="ql-align-justify">In some instances, electrolyte beverages may be a good way to quickly replace electrolytes that you lost during extreme activity.</li><li class="ql-align-justify">Electrolytes leave the body through sweat and urine. </li><li class="ql-align-justify">If you sweat a lot, exercise in hot weather, or work out vigorously for more than an hour or two, you may benefit from drinking <a href="https://www.healthline.com/nutrition/electrolyte-water">electrolyte beverages</a> before, during, and after your workout.</li><li class="ql-align-justify">People at risk for dehydration, such as those who have high <a href="https://www.healthline.com/symptom/fever">fever</a>, <a href="https://www.healthline.com/health/diarrhea-and-vomiting">diarrhea and vomiting</a>, may also benefit from electrolyte beverages.</li></ul>

When Do You Need Electrolyte Beverages? 

Electrolytes are electrically charged minerals. In order for your cells, muscles, and organs to work properly, you need both fluids and electrolytes.Electrolytes help regulate the balance of fluid in the body. Types of electrolytes are :<ul><li class="ql-align-justify">sodium</li><li class="ql-align-justify">phosphate</li><li class="ql-align-justify">potassium</li><li class="ql-align-justify">calcium</li><li class="ql-align-justify">magnesium</li><li class="ql-align-justify">chloride</li><li class="ql-align-justify">bicarbonate</li></ul>

What Are Electrolytes? 

In addition to regulating fluids, electrolytes have many functions. These include:<ul><li class="ql-align-justify">transmitting nerve signals from the heart, muscles, and nerve cells to other cells</li><li class="ql-align-justify">building new tissue</li><li class="ql-align-justify">supporting blood clotting</li><li class="ql-align-justify">keeping your heart beating by electrically stimulating muscle contractions</li><li class="ql-align-justify">maintaining the blood’s pH level</li><li class="ql-align-justify">regulating the fluid level in blood plasma. </li></ul>

What Are the Functions Of Electrolytes 

Electrolytes need to exist in the body within a specific range. If levels become too high or low, an <a href="https://www.healthline.com/health/food-nutrition/how-to-prevent-an-electrolyte-imbalance">electrolyte imbalance</a> can occur. An imbalance may result from:<ul><li class="ql-align-justify">Dehydration. Excessive sweating can cause electrolyte imbalances if they’re not replaced.</li><li class="ql-align-justify">Kidney function. Certain conditions, such as chronic kidney disease can cause high levels of potassium. </li><li class="ql-align-justify">Other conditions. People with <a href="https://www.healthline.com/health/type-1-diabetes-causes-symtoms-treatments">type 1 diabetes</a>, older individuals, and those with eating disorders may also be prone to getting an electrolyte imbalance.</li><li class="ql-align-justify">Medications. Such as :</li><li class="ql-indent-1 ql-align-justify">chemotherapy drugs</li><li class="ql-indent-1 ql-align-justify">beta-blockers</li><li class="ql-indent-1 ql-align-justify">laxatives</li><li class="ql-indent-1 ql-align-justify">corticosteroids</li><li class="ql-indent-1 ql-align-justify">diuretics</li></ul>

Electrolytes Imbalance 

If you have an electrolyte imbalance, you may experience some or all of these symptoms:<ul><li class="ql-align-justify">muscle cramps, spasms, or twitching</li><li class="ql-align-justify">muscle weakness</li><li class="ql-align-justify">irregular or fast heartbeat</li><li class="ql-align-justify">headache</li><li class="ql-align-justify">extreme thirst</li><li class="ql-align-justify">numbness</li><li class="ql-align-justify">fatigue or lethargy</li><li class="ql-align-justify">confusion or disorientation</li><li class="ql-align-justify">change in blood pressure</li><li class="ql-align-justify">seizure</li></ul>Symptoms may also show up slowly depending on which electrolyte level is too high or too low.For example, too little calcium may eventually lead to weakening bones and <a href="https://www.healthline.com/health/osteoporosis">osteoporosis </a>

Symptoms Of Electrolytes Imbalance 

<ul><li>Eat a balanced, healthy diet which includes foods that contain electrolytes.</li><li>Drink plenty of water, but don’t overdo it. Drinking too much fluid can flush electrolytes out of your system.</li><li>Don’t overuse over-the-counter diuretics or take them for a prolonged period of time without your doctor’s approval.</li><li>Don’t overuse salt. Even though sodium is an electrolyte, eating too much can throw your system off balance.</li><li>Try to avoid strenuous outdoor exercise during the hottest times of day.</li><li>Don’t exercise indoors without air conditioning, especially if you start to sweat profusely.</li></ul>

Several Strategies To Help Keep Your Electrolytes In Balance

<ul><li class="ql-align-justify">Replenish yourself with fluids such as water or sports drinks after several hours of strenuous activity, or after very intense workouts of shorter duration.</li><li class="ql-align-justify">Talk to your doctor about the medications you’re taking, and ask if any of them can be replaced if you’re noticing an imbalance. Make sure to ask about both prescription and over-the-counter drugs.</li></ul>

Several Strategies To Help Keep Your Electrolytes In Balance 

<ul><li class="ql-align-justify">Electrolytes are electrically charged minerals that help the body maintain optimal function. </li><li class="ql-align-justify">An electrolyte imbalance may occur for a wide range of reasons, and is often linked to dehydration or excessive sweating.</li><li class="ql-align-justify">You can avoid electrolyte imbalance by eating a healthy diet and drinking enough water. </li><li class="ql-align-justify">If you’re an athlete, sports drinks may be a good way for you to quickly replenish your electrolyte levels.</li></ul>

Summary 

Electrolytes are found in all kinds of foods, including fruits and vegetables, such as broccoli, kale, avocados, and bananas. Electrolytes help our body to function, and we lose them when we sweat a lot during exercise and become dehydrated.

sports

Sports

Electrolytes : What is it and how to balance it.

Hyperbolic Stretching is a scientifically proven method that can help enhance your athletic performance. By focusing on the muscle-tendon units, Hyperbolic Stretching can help increase your flexibility, strength, and power, leading to improved overall performance.

What is Hyperbolic Stretching and How Can It Improve Your Athletic Performance?

While traditional stretching can be helpful, Hyperbolic Stretching is a more effective and efficient method. Traditional stretching focuses on stretching the muscles, while Hyperbolic Stretching focuses on stretching the muscle-tendon units. This leads to better results in less time.

Hyperbolic Stretching vs Traditional Stretching: Which Is More Effective?

Hyperbolic Stretching is not only effective for improving athletic performance, but it can also help prevent injuries. By improving your flexibility and mobility, you can reduce the risk of injury during physical activity.

7 Hyperbolic Stretching Techniques for Enhanced Athletic Performance

To get the most out of Hyperbolic Stretching, it's important to incorporate it into your fitness routine. You can do this by adding it to your warm-up or cool-down routine, or by doing it on its own on your off days.

Maximizing Your Results: How to Incorporate Hyperbolic Stretching into Your Fitness Routine

If you want to take your athletic performance to the next level, I personally recommend this easy and stress free <a href="https://2cabdcfek0-h5u74a9yevby7kd.hop.clickbank.net/?tid=karbatos">guide</a>. Hyperbolic Stretching is the way to go. With its scientifically proven methods and effective techniques, Hyperbolic Stretching can help you unlock your body's true potential.

Hyperbolic Stretching: Your Key to Unlocking Enhanced Athletic Performance

This guide is important because it introduces the readers to a new and scientifically proven method of improving their athletic performance. Hyperbolic Stretching can help readers achieve their fitness goals more efficiently and effectively.

corporateculture

Corporate Culture

strategy

Strategy

Hyperbolic Stretching: Unlocking the Secret to Enhanced Athletic Performance

Joy is a state of happiness and contentment. It is a feeling of well-being and satisfaction. Joy can be experienced in many different ways, such as through spending time with loved ones, doing activities that you enjoy, or simply being grateful for the good things in your life.Joy is important because it can have a positive impact on your physical and mental health. Studies have shown that people who experience joy on a regular basis tend to be healthier and happier than those who do not. Joy can also help to reduce stress, improve your immune system, and boost your mood.Here are some tips…

One of the best ways to experience joy is to spend time with people who you love and who love you back. This could involve going out for dinner with friends, spending time with family, or simply talking to someone on the phone.

Time With Loved Ones

Another great way to increase your joy is to do activities that you enjoy. This could involve playing a sport, listening to music, reading a book, or spending time in nature.

Doing activities that you enjoy

Being grateful: Taking the time to appreciate the good things in your life can also help to increase your joy. Make a list of things that you are grateful for, and take some time each day to reflect on them.

Being Grateful

Practicing mindfulness: Mindfulness is the practice of being present in the moment and paying attention to your thoughts and feelings without judgment. This can help you to appreciate the small things in life and to let go of negative thoughts and emotions.

Practicing mindfulness

Joy is a choice. It is up to you to decide whether or not you want to experience joy in your life. If you choose to focus on the positive aspects of your life and to appreciate the good things that you have, you will find that joy will naturally follow.

Joy Is A Choice

Joy is contagious. When you are joyful, it can spread to others around you. So, if you want to make the world a happier place, start by choosing joy for yourself.

Joy Is Contagious 

mindfulness

Mindfulness

motivationandinspiration

Motivation & Inspiration

parenting

Parenting

"Thoughts are not Facts. They are a mix of opinions, judgements, stories, memories, theories, interpretations, and predictions about the future."-Dr. Julie Smith

Author Quote 

<a href="https://www.goodreads.com/book/show/58536046-why-has-nobody-told-me-this-before">Why Has Nobody Told Me This Before? </a>is a collection of a clinical psychologist’s best practical advice to combat anxiety and depression and improve our mental health in small increments, collected from over a decade of 1-on-1 work with patients.

Why Has Nobody Told Me This Before? - Book On Practical Advice 

Do you ever get anxious out of nowhere? I do. I keep lots of to-do lists to manage various aspects of my life, and most of the time, it’s a helpful thing. Sometimes, however, I think about all these different lists and the countless items on them, and I freeze. “So much to do! When am I going to do all of it?”

Book Overview 

According to <a href="https://doctorjuliesmith.com/">Dr. Julie Smith </a>, I’m not the only one this happens to, but the onset of anxiety and other negative emotions is never sudden — it just seems this way. Smith was the first professional psychologist to take to TikTok to share what she has learned in her work. In three short years, she’s amassed <a href="https://www.tiktok.com/@drjuliesmith">over four million followers </a>, and in 2022, she published a collection of her best advice.

<a href="https://www.goodreads.com/book/show/58536046-why-has-nobody-told-me-this-before">Why Has Nobody Told Me This Before? </a>became an instant bestseller, covering topics like depression, motivation, grief, fear, stress, and meaningful living. The book gently shows us how to regain, improve, and maintain our mental health in baby steps.

<ol><li>Emotions result from unmet needs, and it is those needs we must identify. </li><li>You can break out of low-mood cycles with “good enough” decisions. </li><li>If you feel an acute rush of anxiety, try “square breathing.” </li> </ol>Your mental health matters. Let’s learn how to take good care of it!

Top 3 Book Lessons

Emotions don’t just magically appear out of thin air. Like a river, emotions must have a source. According to Dr. Smith, they always result from unmet needs. Therefore, if we want to handle our emotions well, we must identify and address those needs. As a result, the emotions will pass.

Lesson 1: Emotions Result From Unmet Needs

For example, if you over-ate at dinner, woke up at night with dry-mouth syndrome, and only got six hours of sleep, it’s no surprise you are grumpy in the morning. But even if it’s not a biologically obvious lack, our feelings always have an origin. In the case of my sudden <a href="https://fourminutebooks.com/anxiety-at-work-summary/">to-do list anxiety </a>, for example, it might come from me not feeling as if I’ve done enough for the day.

“Feelings aren’t just in your head,” Dr. Smith says. They can come from inside your body, the state of your household, your current circumstances, things that happened in the past, and of course the people you interact with. To draw out your unmet needs, Smith recommends asking yourself several questions, maybe even <a href="https://fourminutebooks.com/the-bullet-journal-method-summary/">journaling </a>about them on the regular:

<ul><li>What are your exact thoughts when a bad mood pops up? </li><li>When do these thoughts usually occur? </li><li>In what setting? </li><li>Do you feel any other physical sensations to go along with your bad mood? </li><li>What have you done in the last few days leading up to feeling bad? </li> </ul>

Ask questions, find answers. Discover the unmet needs behind your feelings, and address those needs directly. Even if you decide not to do anything about them in some cases, going to the source of your emotions will help you manage them more gracefully.

The problem with bad moods is that they love to stick around. We feel tired after work, so we eat half a bag of chips — only to then kick ourselves for making <a href="https://fourminutebooks.com/how-not-to-be-wrong-summary/">the wrong decision </a>, which makes us even more likely to reach for yet another emotional band-aid.

Lesson 2: Make “Good Enough” Decisions

The trick to getting out of such a spiral, Dr. Smith says, is to stop expecting perfection of yourself and make a “good enough” decision. “Good enough” decisions allow us to move forward in the right direction without setting unrealistic expectations . Thus, they help us build confidence without overwhelming us.

Returning to my to-do list anxiety, instead of vowing I will complete every item on one of my lists, I can just say, “this project is important right now, so let me check off one item here and go from there.” As for your chips-eating bender, you could try making yourself a cup of tea to calm down. Better yet, according to Smith, make drinking tea after you get home from work a habit!

The point of “good enough” decisions is not to solve our problems in one go. It is to show us change is possible, to make us feel good about moving in the right direction, and to lay the foundation for <a href="https://fourminutebooks.com/better-than-before-summary/">better habits </a>that will, one day, work for us on autopilot.

Unlike a groggy morning that can be countered with some coffee, anxiety is often a longer-term problem. We’ll have to deal with it step by step. Dr. Smith gives an example of someone who became uncomfortable with large crowds during the <a href="https://fourminutebooks.com/pandemic-summary/">pandemic </a>but then started avoiding public transport, the supermarket, and, eventually, leaving the house altogether. How can that person get back to normal? In small increments, Smith suggests. Try the supermarket first. Then take a train. And so on.

Lesson 3: A Way To Handle Acute Anxiety 

But what if you end up frozen solid in front of the pinto beans shelf on your first day “back to reality?” Smith offers a useful technique for that too: square breathing. Here’s how it works:

<ol><li>Find something square. Anything with four corners. It could be a window, a cereal box, or your wallet. </li><li>Stare at the bottom left corner, and breathe in . </li><li>Count to four and slowly move your eyes to the top left corner . </li><li>Hold your breath for four seconds as you wander towards the top right corner . </li><li>Breathe out while counting to four as you move to the bottom right corner . </li><li>Breathe in as you return to the bottom left corner, and repeat . </li> </ol>

“Courage precedes confidence,” Dr. Smith says. So build it in small steps, and if you ever catch yourself panicking, give “square breathing” a try. The corners of the object will distract you, and a few cycles of deep breathing will come with an instant feeling of calm. The only thing you’ll be left wondering about is: Why has nobody told me this before?

Dr. Smith has walked the walk. She’s been a clinical psychologist for over a decade and has treated hundreds of patients in her practice. <a href="https://www.goodreads.com/book/show/58536046-why-has-nobody-told-me-this-before">Why Has Nobody Told Me This Before? </a>is a warm, concise, brilliant collection of the most effective, immediately practical tips she routinely gives to her clients. If you wish to understand yourself better and improve your mental health, give this book a chance — and if you’re struggling with something deeper and more serious, please don’t be afraid to <a href="https://www.wearespur.com/org/mentalhealthhub">ask for help </a>.

Why Has Nobody Told Me This Before? - BooReview

The 23-year-old, overworked student who puts too much pressure on herself, the 38-year-old new mom who is struggling with postpartum issues, and anyone who feels constantly stressed at work.

Who would I recommend our Why Has Nobody Told Me This Before? 

Why Has Nobody Told Me This Before? - Book On Practical Advice

Read our summary of Why Has Nobody Told Me This Before? by Dr. Julie Smith for 3 immediately actionable tips to improve your mental health.

Understand yourself and those around you.

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Why Has Nobody Told Me This Before Summary

Here is a list of nutrient-rich foods that can support healthy weight gain:
<ul>
<li>Milk Products</li>
<li>Selfmade Protein Shakes</li>
<li>Nuts</li>
<li>Red meats</li>
<li>Dark Chocolate</li>
<li>Olive Oil</li>
<li>Whole Grain Bread</li>
<li>Avocados</li>
<li>Starchy Foods</li>
<li>Rice</li>
</ul>

Foods to gain weight

Milk and its products, such as cheese and yogurt, are nutrient-rich foods that provide important nutrients including protein, calcium, and healthy fats.

Milk Products

Protein shakes are especially good if you are working out. Consider making your own smoothies as store bought often contain added sugars.

Selfmade Protein Shakes

Nuts are not only calorie-dense and protein-rich but also packed with other essential nutrients, making them a great addition to a well-balanced diet.

Nuts

Red meats like pork or beef are rich in protein and leucine.

Red meats

Chocolate with cocoa content over 70% is considered healthy due to its high antioxidant levels. However, it's important to be mindful of the ingredients in chocolate, as the first ingredient should not be sugar or milk powder

Dark Choclate

Olive oil is calorie-dense and rich in essential fatty acids, antioxidants, and beneficial compounds. It's linked to various health benefits, including improved heart health, reduced inflammation, and a healthy gut microbiome

Olive Oil

Whole Grain Breads are a good carbohydrates source.

Whole Grain Bread

Avocados are a superfood with healthy fats, fiber, vitamins, and minerals.

Avocados

Starchy foods like potatoes, corn, oats, and buckwheat are rich sources of carbohydrates.

Starchy Foods

Rice is a calorie-dense food that can be a versatile side dish in many cuisines. It provides a significant amount of energy in the form of carbohydrates, making it a staple food in many cultures.

Rice

This list is a good selection of foods which will help you on your weight gain journey!

Many people need to gain some weight or build muscle. Here are the 18 best foods to gain weight quickly, without harming your health.

The Best Healthy Foods to Gain Weight Fast

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How to Live Healthily: A Non-BS Guide - Giovanni Spezia

Brain Food Summary

9 subtle signs that you're lonely — even if it doesn't feel like it

Electrolytes : What is it and how to balance it.

Hyperbolic Stretching: Unlocking the Secret to Enhanced Athletic Performance

Joy

Why Has Nobody Told Me This Before Summary

The Best Healthy Foods to Gain Weight Fast

What truly is Yoga?

In the FLO

It's time to Read like a Pro.

It's time to
Read like a Pro.