How many times have you heard the word no today? Too many to count, we’re sure, and while hearing the word no isn’t always necessarily bad, it can be very discouraging, especially when you hear it over and over again.

7 Tips to Be More Productive

Being positive isn’t always easy—and it certainly doesn’t come naturally. We all have negative thoughts running through our minds throughout each day. In fact, research suggests that we all have an average of 50 negative thoughts per day! But being overly-negative has been shown to lead to stress and depression, and even decrease your productivity. So if you want a more productive day, be sure you’re not making any of these 10 mistakes…

1) Stop being negative

The only reason you should do something yourself is if no one else can do it as well. So if you’re planning on outsourcing something, make sure it’s because no one else is better at doing it. Delegate when possible, and outsource when necessary.

2) Outsource everything you can

It’s easy to get distracted. Research has shown that people are up to four times more productive when they have no distractions. Instead of posting on social media or checking your e-mail every few minutes, see if you can shut these distractions down for a few hours at a time.

3) Focus on the tasks at hand

It’s common sense, but you’d be surprised how many people ignore it: Exercise keeps your mind clear, sharp and positive. In addition to staving off diseases like diabetes and hypertension, regular physical activity helps regulate your moods and gives you more energy. You don’t have to run a marathon; a brisk walk at lunch or after work will do wonders for your outlook.

4) Exercise

The importance of setting and achieving goals cannot be stressed enough. Having goals in place for all aspects of your life—career, health, family, wealth—gives you a framework and allows you to have focus. But once you’ve set those goals, don’t spend too much time thinking about them during your day. Spend time planning how you’re going to achieve them, then leave them in place.

5) Set goals but don’t focus on them all day

An old boss of mine told me that breakfast is the most important meal of your day. I didn’t believe him until he said, If you don’t eat breakfast, how can you expect to perform at your best? How do you expect to lead an entire team? What do you think is going to happen?! You need to eat! Yeah, he had a way with words.

6) Eat healthily

People have a profound effect on us. Make sure your friends and family lift you up when you’re down—not put you in a funk. If they’re not doing that, it might be time to cut those people from your life, so you can instead spend time with positive people who will build you up, like an employer or mentor who supports and encourages your dreams. Sometimes getting clear about what we want means we need to get rid of everything else holding us back from our true potential.

7) Spend time with people who lift you up

This tips will definitely going to help you out do follow the same.

How many times have you heard the word no today? Too many to count, we’re sure, and while hearing the word no isn’t always necessarily bad, it can be very discouraging, especially when you hear it over and over again. 1) Stop being negative Being positive isn’t always easy—and it certainly doesn’t come naturally. We…

productivity

Productivity

personaldevelopment

Personal Development

health

Health

habits

Habits

timemanagement

Time Management

Australia is home to a wide variety of animals and diverse habitats some beautiful, some cuddly, and some super-deadly. In terms of a formidable reputation, plants are no exception. Wildly thriving in Queensland, Australia is a humble-looking tree the Gympie-Gympie (Dendrocnide macrolides). Don’t let its humorous name, frizzy-leafed and innocuous appearance fool you; this stinging tree can leave you in agonizing pain for months, if not for years.

The Suicide Plant

Being burned by hot scorching acid and a sensation of electric shocks trickling down your spine that’s what it can feel like when you experience this stinger, and surprisingly, you don’t even need to touch it. An extremely fine corsage of poisonous silica needles filled with potent neurotoxin coats the entire plant. And if this plant couldn’t get any more intense, the things shed like a feline in the summertime, so it’s dangerously easy to get stung by a thousand of these stingers without ever touching them.

Conti

If you’re stung by the Gimpy, you can’t just conveniently pluck the needles out, as you’d do with your hair using tweezers. Its “silica mane” is too fine and dense to be seen by the naked eye, so good luck finding and plucking them off. The only possible solution left is to rip them all out using hot wax and pray that not even a single stinger breaks off and becomes embedded in your skin. Even then, neither treatment is near perfect, and at best, it simply dilutes the pain, enough for it to not make you want to bite your arm off.

Continue 

A dried-out, centuries-old Gimpy is equally harmful, as silica doesn’t wither off with the rest of the plant’s bio-molecules. The actual chemicals contained in its venom are not yet entirely understood by botanists, although the presence of a peptide, Moroidin (C47H66N14O10) may be involved.

It is important to know that even a plant can make people commit suicides!

Just being around the Gympie tree is hurtful enough. The pain invoked by being in the ambience of this plant feels like fire, and it lasts as long as the hairs are embedded in the skin.

Understand yourself and those around you.

psychology

Psychology

scienceandnature

Science & Nature

Gimpy Gimpy Suicide Plant Mystery: Can A Plant Really Make People Commit Suicides?

<ul><li>When there is no trust, no reason to continue. </li><li>More you love, more you hug , stronger the bond. </li><li>No love, when there is no respect.</li><li>A good relation is when someone acceptes your past, supports your present and encourages your future.</li><li>Even a guy like compliment from girl.</li><li>Without communication there is no relationship. </li><li>If a person you love ignore you, ignore them too, check what happens. </li></ul>

Psychology Of Love

<ul><li>If someone breaksup with you,agree with them and feel releived, they will have second thought on their decision.</li><li>A woman cannot change a man because she loves him, a man changes because he loves her.</li><li>Relationship fails because we spend time in pointing each other's mistakes and spend less time in enjoying each other's company. </li><li>Most relationships fail because couples fight with pride more than they work with love. </li><li>Couples who spend time laughing together have stronger and healthy relationship. </li></ul>

Healthy Relationship 

<ul><li>Learn to move on when relationship prevents you to grow as individual.</li><li>Relationship going to end when each other's fundamental values and beliefs are different.</li><li>If you repeatedly have to tell someone exact same thing about how you feel and nothing changes, understand that they won't love you.</li><li>Wrong relation teach you, to recognise right relation.</li></ul>

Move On

Interesting Psychology Facts About Relationship That Will Blow Your Mind. #Interesting psychology facts about Relationship #Psychology facts about Love #interesting Psychology facts about kissing #Mind Blowing Psychology Facts About Kissing #psychology facts #psychology facts about people #human psychology # Interesting Psychological facts about someone in love. #psychology facts about boys #Psychology facts about boys in love #Psychology facts about boys' feelings #Psychology Facts About Human Behavior. #Psychology facts about life #Psychology Facts about girls, #Psychology facts about human behavior #Interesting Psychology facts Thank you for watching. Please, like, comment, and subscribe to our channel. https://www.youtube.com/channel/UCY6utO5crKsdTEG1SNESvyg?sub_confirmation=1

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Problem Solving

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Communication

Interesting Psychology Facts About Relationship That Will Blow Your Mind.

#Interesting psychology facts about Relationship
#Psychology facts about Love
#interesting Psychology facts about kissing
#Mind Blowing Psychology Facts About Kissing
#psychology facts
#psychology facts about people
#human psychology

# Interesting Psychological facts about someone in love.
#psychology facts about boys
#Psychology facts about boys in love
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#Psychology facts about life
#Psychology Facts about girls,
#Psychology facts about human behavior
#Interesting Psychology facts

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Welcome to Psychology Shade. On this channel, you will find Interesting Psychology Facts about Human Behaviour and different types of psychology topics that will blow your mind.

Psychology Shade

Interesting Psychology Facts About Relationship That Will Blow Your Mind.

In the heat of the moment, it's easy to say something you'll later regret. Take a few moments to collect your thoughts before saying anything. Also allow others involved in the situation to do the same.

1. Think before you speak

As soon as you're thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.

2. Once you're calm, express your concerns

Physical activity can help reduce stress that can cause you to become angry. If you feel your anger escalating, go for a brisk walk or run. Or spend some time doing other enjoyable physical activities.

3. Get some exercise

Timeouts aren't just for kids. Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what's ahead without getting irritated or angry.

4. Take a timeout

Instead of focusing on what made you mad, work on resolving the issue at hand. Does your child's messy room make you upset? Close the door. Is your partner late for dinner every night? Schedule meals later in the evening.Also, understand that some things are simply out of your control. Try to be realistic about what you can and cannot change. Remind yourself that anger won't fix anything and might only make it worse.

5. Identify possible solutions

Criticizing or placing blame might only increase tension. Instead, use "I" statements to describe the problem. Be respectful and specific. For example, say, "I'm upset that you left the table without offering to help with the dishes" instead of "You never do any housework."

6. Stick with 'I' statements

Forgiveness is a powerful tool. If you allow anger and other negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice. Forgiving someone who angered you might help you both learn from the situation and strengthen your relationship.

7. Don't hold a grudge

Lightening up can help diffuse tension. Use humor to help you face what's making you angry and, possibly, any unrealistic expectations you have for how things should go. Avoid sarcasm, though — it can hurt feelings and make things worse.

8. Use humor to release tension

When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as "Take it easy." You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation.

9. Practice relaxation skills

Learning to control anger can be a challenge at times. Seek help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you.

10. Know when to seek help

Anger management: 10 tips to tame your temper

Nature is always changing, evolving, letting go, surrendering, adapting, dying—revealing to us how it is to be alive. These are beautiful lessons. If we are present in our lives, we can awaken to our own true nature and experience being more fully alive. Think of a time recently when you were touched by an experience of being with nature. Maybe you noticed the bud on a flower just about ready to burst into bloom, or the stillness and solidity of a tree you stood next to, or the gentle flow of water.

"The Nature Fix"

As you connect to and learn to become fully present to these experiences, you can begin to feel that you, too, can experience a sense of innate well-being. The potential to bloom and open, the solidity and fluidity you perceive in nature are all present within, for you to connect with and experience. By calling these qualities to our attention, nature supports our intention to be present. It allures our attention and invites us to be with this moment as it is.

A Sense of Well-Being

The heart of mindfulness practice is establishing a clear and kind relationship with what is here in this moment, skillfully responding to and engaging with life. Traditional mindfulness practice is intended to support the development of awareness through specific meditations that emphasize cultivating awareness of the breath, the senses, the body, mind, and heart, and openness to all things. Students are often encouraged to explore these practices indoors, in a group setting.

Awareness

For some people (especially those who have experienced trauma), this learning format can be challenging, requiring more effort and giving rise to feelings of being stuck or unsafe. Practicing mindfulness in the support and community of nature can alleviate some of these difficulties. Practicing mindfulness in nature also allows us to practice mindfulness with nature. Learning to experience awareness of the breath, the senses, the body, the mind, and the heart in a natural setting gives us greater access to our inner experiences.

Inner Experiences

We are likely to feel more naturally present and curious about our inner landscape when we are supported by a natural landscape. Nature herself provides the container for a mindfulness practice that reduces the need to try or “do” and instead helps us to sense and receive what is arising and present within and around us. (I refer to nature as feminine because I experience her as a divine presence. You may choose to replace nature with another word or concept that resonates with you.)

Natural Landscape

We know that being in nature can slow the heart rate, reduce levels of stress hormones, and help our brains to orient to calm and natural alertness, all of which are conducive to the practice of mindfulness. Mindfulness practice can be both formal and informal. For formal practice, you designate a specific period of time to meditate, during which you may sit, move, walk, stand still, or lie down to focus your attention in a particular way.

Formal & Informal Practice

To develop your informal practice of mindfulness, you bring mindful awareness to activities throughout the day, such as eating, drinking, showering, dressing, cooking, talking, driving, texting, and sending email. Nature supports both formal and informal mindfulness. Beautiful outdoor settings can help us sustain and extend a formal mindfulness practice. Nature also draws us in with its colors, textures, and scents: We tend to be more present in an activity when we can feel the texture of leaves, smell the flowers, and appreciate the fine details as well as the vastness of nature.

Vasteness of Nature

Awareness of nature supports our informal practice of mindfulness, teaching us to be present in our day-to-day lives. Mindfulness in nature gives us the opportunity to awaken to what is within us as well as around us, to heal and live skillfully. By practicing mindfulness in nature, we begin to feel more fully alive and embodied—at home in the body. Many of us also often intrinsically feel at home in nature, and this sense of ease can help us learn to be present in all aspects of our life.

At Home in Nature

As this sense of embodiment grows, we develop an increased ability to be kindly present to all that is arising in our inner landscape—in our sensations, body, mind, and heart—as well as in the external landscape, responding to what is happening as it unfolds. Mindfulness in nature gives us the opportunity to awaken to what is within us as well as around us, to heal and live skillfully. If you have a history of unhealed trauma, it can affect your physical, emotional  and relational experiences. Feelings of being disembodied and disconnected may impede your ability to make wise decisions.

Our Inner Landscape

By practicing mindfulness in nature, you awaken your inner sense of safety, well-being, and connection. You can learn to step out of patterns of reactivity and into patterns of healing, wholeness, and healthy living.6 Ways Nature Boosts Our Mental and Emotional Health The average American spent 4.2 hours per day using mobile devices alone, plus another three hours per day watching TV, according to data collected between 2019 and 2021. Meanwhile, as of 2019, nearly half of the US population didn’t take part in outdoor activities even once that year.

Practicing Mindfulness

This disengagement from the natural world is associated with increased rates of obesity, diabetes, and heart disease, among other problems. At the same time, interest is growing in the ways nature can restore our health and well-being. Research has shown that nature can improve vision, memory, and concentration; restore mental energy; relieve stress; reduce inflammation; sharpen thinking; and expand creativity. Returning to nature can help us experience ourselves and others more deeply and enjoy renewed feelings of health and wholeness.

Returning to Nature

Florence Williams, in her book The Nature Fix, reports the following findings from research into the benefits of nature for humans:After five minutes in a forest surrounded by trees, the heart rate slows, facial muscles relax, and the prefrontal cortex quiets.Water and birdsong improve mood and alertness.

Spending 15 minutes in nature can reduce levels of the stress hormone cortisol.Spending time in natural landscapes increases alpha waves in the brain, which are associated with calm and alertness.Spending an hour and a half in nature reduces rumination and helps us to be less preoccupied with problems.Spending two hours (120 minutes) per week in nature can make us happier and boost overall health and well-being.

Benefits for Humans

Being in nature releases us from needing to “try” or “do,” so that we can feel more connected to the world around us.

mindfulness

Mindfulness

meditation

Meditation

What Happens When We Reconnect With Nature - Mindful

Intermittently challenging yourself, be it through temperature changes like cold or heat, other types of stressors, such as physical activity, or even dietary compounds in plants such as polyphenols or flavonoids, is beneficial to the body. These intermittent challenges activate genetic pathways that help you deal with normal metabolism and immune function stress. This concept is known as hormesis.  Hormesis is a little bit of stressful challenge that activates the stress response pathways in a beneficial way. It has a profound antioxidant and anti-inflammatory response.

Challenge yourself intermittently to improve health

Sulforaphane is a sulfur-rich compound found in cruciferous vegetables such as broccoli, broccoli sprouts, brussel sprouts, cauliflower and cabbage. It activates a powerful detoxification pathway which helps you detoxify things like carcinogens that you’re exposed to. Clinical studies have linked the benefits of sulforaphane to a variety of chronic diseases such as autism, aflatoxin toxicity, cancer, air pollution toxicity, cardiovascular disease, diabetes, and more.

Sulforaphane

Sulforaphane levels in broccoli are lower when it's cooked. But adding one gram of mustard seed powder to cooked broccoli increases the sulforaphane by fourfold.  The plant, Moringa, has similar effects to broccoli. This can be bought in a powdered form and added to smoothies.

Broccoli - raw or cooked

Omega 3 fatty acid is another essential macronutrient. People with low omega-3 index have higher all-cause mortality and lower lifespan. <ul><li>Wild game has a higher concentration of micronutrients (e.g., zinc) and omega-3 versus conventional.</li><li>Grass-fed meat is better as factory farmers feed cows corn to fatten them.</li><li>Fish is a great source of omega 3 but is higher in mercury. </li><li>Plant sources of ALA would be walnuts and flaxseeds. If you’re a vegan or vegetarian, the best it to supplement with microalgae oil as they have DHA.</li><li>Supplementation is a good way to get a high dose of Omega 3s.</li></ul>

Omega -3 Fatty Acids

Vitamin D is essential for various aspects of our brain and body health. Vitamin is a steroid hormone we produce when we’re in the sun, depending on how much melanin we have on our skin, whether or not we’re wearing sunscreen, and how old we are.  Vitamin D gets converted into a steroid that regulates some of the human genomes and plays an important role in activating the innate immune system. Vitamin D3 is a good way to supplement. Vitamin D2 is often a plant source.

The importance of Vitamin D

Being deficient in magnesium makes it more difficult to make Vitamin D. Magnesium is also involved in making ATP, the energetic currency of our cells.  Our bodies need ATP to do anything, including repairing DNA enzymes. You can’t look in the mirror and see DNA damage from lack of magnesium, but it is there.  Dark leafy greens are high in magnesium, for example, kale, spinach, chard, and romaine lettuce. Magnesium in dark leafy greens is less bioavailable, but cooking can release it. For supplementation, magnesium malate would be best.

Magnesium

Cold exposure (11 minutes per week, up to the neck) has been shown to increase brown fat which increases metabolism and the ability to feel comfortable in cold temperatures. 		 Regular use of sauna and other heat exposure can reduce mortality by cardiovascular events, stroke, and all-cause mortality. Heat changes the way in which proteins are configured at the molecular level: Heat shock proteins (HSP) ensure cells of the brain and body don’t misfold. <ul><li>Recipe for heat exposure: 57 minutes per week spread out across sessions. </li><li>Cold exposure (safe but cold) a couple of times a week.</li></ul>

Deliberate hot and cold exposure

What is the best way to live longer? Here are a few factors within your control

longevity

Longevity

food

Food

How To Live A Long Life

This podcast focuses on micronutrients that are essential for brain and body health. 

My guest is Rhonda Patrick, Ph.D. She earned her doctoral degree in biomedical science from St. Jude Children’s Research Hospital at the University of Tennessee Health Science Center and has become one of the leading public health educators on the brain and general health, aging, cancer, and nutrition. We discuss the four major categories of micronutrients that regulate cellular and organ stress and antioxidants, inflammation, hormone regulation, immune system, and longevity. Dr. Patrick provides actionable protocols for obtaining key micronutrients from food and/or supplement-based sources. Additionally, Dr. Patrick outlines protocols for deliberate cold and deliberate heat exposure to benefit metabolism, cardiorespiratory fitness, mental health, and lifespan.  Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Thesis: https://takethesis.com/huberman InsideTracker: https://insidetracker.com/huberman See Andrew Huberman Live: The Brain Body Contract Tuesday, May 17th: Seattle, WA Wednesday, May 18th: Portland, OR https://hubermanlab.com/tour Our Patreon page https://www.patreon.com/andrewhuberman Supplements from Momentous https://www.livemomentous.com/huberman. For the full show notes, visit hubermanlab.com. Timestamps (00:00:00) Dr. Rhonda Patrick – Micronutrients, Cold & Heat Exposure  (00:03:12) Momentous Supplements (00:04:27) The Brain-Body Contract  (00:05:30) AG1 (Athletic Greens), Thesis, InsideTracker (00:09:42) Stress Response Pathways, Hormesis (00:16:38) Plants, Polyphenols, Sulforaphane (00:21:12) Tools 1: Sulforaphane - Broccoli Sprouts, Broccoli, Mustard Seed  (00:23:50) Tool 2: Moringa & Nrf2 Antioxidant Response (00:25:25) Sulforaphane: Antioxidants (Glutathione) & Air Pollution (Benzene Elimination)  (00:27:10) Plants & Stress Response Pathways, Intermittent Challenges  (00:29:35) Traumatic Brain Injury, Sulforaphane, Nrf2  (00:35:08) Tools 3: Omega-3 Fatty Acids (ALA, EPA & DHA), Fish Oil, Oxidation  (00:48:40) EPA Omega-3s & Depression  (00:52:02) Krill Oil vs. Fish Oil Supplements?  (00:54:23) Benefits of Omega-3 Fatty Acids, Omega-3 Index & Life Expectancy  (00:59:24) Tool 4: Food Sources of EPA Omega-3s  (01:06:07) Omega-3 Supplementation, Omega-3 Index Testing (01:10:22) Benefits of Omega-3s  (01:14:40) Tool 5: Food Sources of DHA Omega-3s (01:17:07) Vitamin D & Sun Skin Exposure  (01:22:18) Role of Vitamin D, Gene Regulation  (01:25:30) Tool 6: Vitamin D Testing & Vitamin D3 Supplementation  (01:33:15) Tool 7: Skin Surface Area & Sun Exposure, Vitamin D  (01:34:23) Vitamin D & Longevity (01:36:46) Sun Exposure & Sunscreen (01:40:30) Role of Magnesium, Magnesium Sources, Dark Leafy Green Vegetables (01:44:50) Tool 8: Magnesium Supplements: Citrate, Threonate, Malate, Bisglycinate  (01:50:57) Tool 9: Deliberate Cold Exposure Protocol & Mood/Anxiety (01:59:22) Tool 10: Cold Exposure, Mitochondria UCP1 & Heat Generation (02:02:30) Tool 11: Cold & Fat ‘Browning’, PGC-1alpha, Metabolism (02:05:08) Cold Exposure & High-Intensity Interval Training (HIIT), PGC-1alpha, Muscle  (02:08:04) Tools 12: Exercise, HIIT, Tabata & Sauna  (02:13:30) Tool 13: Sauna, Endorphins/Dynorphins, Mood  (02:17:45) Tool 14: Mild Stress, Adrenaline & Memory (02:19:53) Sauna, Vasodilation & Alzheimer’s and Dementia Risk  (02:25:30) Sauna Benefits, Cardiorespiratory Fitness, Heat Shock Proteins (HSPs)  (02:31:29) Insulin signaling, FOXO3 & Longevity  (02:33:22) Tools 16: Sauna Protocols, Hot Baths & Fertility  (02:37:41) Tool 17: Exercise & Longevity, Osteocalcin  (02:41:37) Tools 18: Red Light Sauna? Infrared Sauna? Sauna & Sweating of Heavy Metals (02:47:20) FoundMyFitness Podcast, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Patreon, Momentous Supplements, Huberman Lab on Instagram & Twitter Title Card Photo Credit: Mike Blabac Disclaimer

podcasts

Podcasts

My guest is Rhonda Patrick, Ph.D. She earned her doctoral degree in biomedical science from St. Jude Children’s Research Hospital at the University of Tennessee Health Science Center and has become one of the leading public health educators on the brain and general health, aging, cancer, and nutrition. We discuss the four major categories of micronutrients that regulate cellular and organ stress and antioxidants, inflammation, hormone regulation, immune system, and longevity. Dr. Patrick provides actionable protocols for obtaining key micronutrients from food and/or supplement-based sources. Additionally, Dr. Patrick outlines protocols for deliberate cold and deliberate heat exposure to benefit metabolism, cardiorespiratory fitness, mental health, and lifespan.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Rhonda Patrick – Micronutrients, Cold & Heat Exposure  (00:03:12) Sponsors: AG1, LMNT  (00:09:42) Stress Response Pathways, Hormesis (00:16:38) Plants, Polyphenols, Sulforaphane (00:21:12) Tools 1: Sulforaphane - Broccoli Sprouts, Broccoli, Mustard Seed  (00:23:50) Tool 2: Moringa & Nrf2 Antioxidant Response (00:25:25) Sulforaphane: Antioxidants (Glutathione) & Air Pollution (Benzene Elimination)  (00:27:10) Plants & Stress Response Pathways, Intermittent Challenges  (00:29:35) Traumatic Brain Injury, Sulforaphane, Nrf2  (00:35:08) Tools 3: Omega-3 Fatty Acids (ALA, EPA & DHA), Fish Oil, Oxidation  (00:48:40) EPA Omega-3s & Depression  (00:52:02) Krill Oil vs. Fish Oil Supplements?  (00:54:23) Benefits of Omega-3 Fatty Acids, Omega-3 Index & Life Expectancy  (00:59:24) Tool 4: Food Sources of EPA Omega-3s  (01:06:07) Omega-3 Supplementation, Omega-3 Index Testing (01:10:22) Benefits of Omega-3s  (01:14:40) Tool 5: Food Sources of DHA Omega-3s (01:17:07) Vitamin D & Sun Skin Exposure  (01:22:18) Role of Vitamin D, Gene Regulation  (01:25:30) Tool 6: Vitamin D Testing & Vitamin D3 Supplementation  (01:33:15) Tool 7: Skin Surface Area & Sun Exposure, Vitamin D  (01:34:23) Vitamin D & Longevity (01:36:46) Sun Exposure & Sunscreen (01:40:30) Role of Magnesium, Magnesium Sources, Dark Leafy Green Vegetables (01:44:50) Tool 8: Magnesium Supplements: Citrate, Threonate, Malate, Bisglycinate  (01:50:57) Tool 9: Deliberate Cold Exposure Protocol & Mood/Anxiety (01:59:22) Tool 10: Cold Exposure, Mitochondria UCP1 & Heat Generation (02:02:30) Tool 11: Cold & Fat ‘Browning’, PGC-1alpha, Metabolism (02:05:08) Cold Exposure & High-Intensity Interval Training (HIIT), PGC-1alpha, Muscle  (02:08:04) Tools 12: Exercise, HIIT, Tabata & Sauna  (02:13:30) Tool 13: Sauna, Endorphins/Dynorphins, Mood  (02:17:45) Tool 14: Mild Stress, Adrenaline & Memory (02:19:53) Sauna, Vasodilation & Alzheimer’s and Dementia Risk  (02:25:30) Sauna Benefits, Cardiorespiratory Fitness, Heat Shock Proteins (HSPs)  (02:31:29) Insulin signaling, FOXO3 & Longevity  (02:33:22) Tools 16: Sauna Protocols, Hot Baths & Fertility  (02:37:41) Tool 17: Exercise & Longevity, Osteocalcin  (02:41:37) Tools 18: Red Light Sauna? Infrared Sauna? Sauna & Sweating of Heavy Metals (02:47:20) FoundMyFitness Podcast, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab on Instagram & Twitter Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.

Huberman Lab

Dr. Rhonda Patrick: Micronutrients for Health & Longevity

Dr. Rhonda Patrick: Micronutrients for Health & Longevity | Episode 70

Lifestyle steps may reduce brain disease risks and help to keep your brain and memories sharp. A major 2020 report suggests 12 factors within our control are responsible for up to 40 percent of dementia cases, such as smoking, poor fitness and obesity. Another study found it's never too late to make key lifestyle changes to see brain benefits.

Increasing your brain power 

Keeping an eye on your overall health is key for brain health.<ul><li>Watch these health numbers. Monitor and manage your blood pressure, cholesterol, and blood sugar levels. Diseases like hypertension and type 2 diabetes damage small blood vessels in the brain and affect thinking and memory.</li><li>If you often have difficulty following a group conversation, go for a hearing exam. </li><li>Get good sleep. When you're asleep, your brain goes into housekeeping mode and cleans out toxins.</li><li>Have your meds reviewed at least once a year. </li><li>Depression and chronic anxiety may make people more vulnerable to dementia as they age.</li></ul>

5 Brain health tactics

<ol><li>Smoking: Current smokers are 34 percent more likely to develop dementia in later life.</li><li>Junk food. Highly processed foods and those high in saturated fat, like red meat and full-fat dairy increase inflammation in the body, including your brain.</li><li>Too much alcohol. Research shows that heavy drinking can kill brain neurons and accelerate memory loss.</li><li>Air pollution may be toxic to nerve cells. Consider restricting outdoor activites in low quality air, avoid high-taffic areas while exercising and keep rooms wellventilated at home.</li></ol>

4 Things that are hard on your brain

Consume a mix of nutrient-packed foods, not one superfood.<ul><li>Choose flavonoids. A half-serving of apples, berries and pears may curb inflammation and cell damage.</li><li>Be careful with supplements as they may contain unapproved drugs.</li><li>Dark leafy greens may delay age-related cognitive decline.</li><li>Consider the Big 3. Meals that are 1/2 produce, 1/4 lean protein, and 1/4 whole grain with some fat.</li><li>Drinking 2 to 3 cups of coffee plus the same amount of tea daily can reduce dementia and stroke by 30 percent.</li><li>2 -3 weekly servings of fatty fish like salmon, tuna, and sardines may lower the chance of dementia.</li></ul>

Eat for brain strength

Fuzzy thinking and poor focus can be caused by anything from a sluggish thyroid to a vitamin 12 deficiency, or after recovery from COVID-19. If you suspect your cognitive fogginess is related to coronavirus, consider a neuropsychological evaluation at a post-COVID-19 recovery clinic. You may be a candidate for cognitive rehabilitation therapy to improve your memory.

Beating brain fog

Regular aerobic exercise boosts blood flow to your brain.<ul><li>Adults should get 150 weekly minutes of moderately intense exercise, such as 30 minutes of brisk walking five times a week.</li><li>Consider Yoga or Tai Chi. The unfamiliar moves can help your brain create new neural pathways.</li><li>Take a dance lesson. A study showed that older adults who danced several times a week showed less loss of the brain's white matter.</li><li>Lift some weights twice weekly for 30 to 45 minutes to help the brain's hippocampus from shrinking with age.</li></ul>

Exercise

<ul><li>Make Learning a Lifelong Pursuit. Trying new activities and building new skills throughout life may also help to reduce the risk of cognitive decline.</li><li>Retire a little later. A study suggested that working until age 67 or later may offer a buffer against age-related cognitive problems.</li><li>Focus on simple acts. Everyday activities like letter writing, reading, playing board games, mowing the lawn or doing laundry may be good for the brain, a 2021 study shows.</li><li>Hang out with friends.</li><li>Practising relaxation like meditation may help curb brain problems.</li></ul>

Keep your brain engaged

It's normal to occasionally misplace something. However, see a doctor if you notice that you have a regular pattern of one or more of the following: <ul><li>Asking the same question repeatedly, especially with behaviour changes.</li><li>Mixing up words, such as saying “radio” instead of “TV.”</li><li>Placing items in inappropriate places, like car keys in the fridge. </li><li>Getting lost while driving to places you know well.</li><li>Experiencing mood changes for no apparent reason.</li></ul>

More than forgetfulness

It's Not Too Late. You Can Boost Your Brainpower at Any Age.

Springer Nature supports the United Nations’ Sustainable Development Goals and the researchers and practitioners in policy and business tirelessly working towards them. For Mental Health Month we spoke to Dr Jack Tsai, the Editor-in-Chief of npj Mental Health Research.

I would describe my work as focused on innovative models of collaborative care targeting the needs of adults with serious mental health and housing needs. Most of this work has focused on homeless populations and ways to engage and provide behavioral health, primary care, and social services to them.

Please tell us about the nature of your work.

Not everybody is interested or capable of receiving traditional office-based mental health care for a variety of reasons. So the challenge I am seeking to undertake is to reach, engage, and serve those who need other ways to receive mental health care. This can be through new person-based approaches like through peer specialists, through non-traditional settings like legal aid offices, or new modalities like tele-health or virtual care.

Does your work intend to directly address ways in which we can improve mental health care services or access to care? 

My short-term goal is to develop interventions that are novel, different, and exciting to me and recipients. As one of my mentors often liked to say, most interventions do not work. But even if the interventions don’t end up working, it’s the adventure of science and research to develop new things and test them.Long-term goal, it may sound strange, is to understand how and when people can be weaned off interventions. Many interventions, whether they are medications, therapies, or social services, are offered with an indefinite time period.

What are the short and long-term goals of your work?

Like many people, policymakers are busy people so providing short concise ways to communicate to them (briefs, infographics, video clips) are important. In your communications, it should be clear what your ASK is and how it may benefit others. So far, my role in policy activities has been to educate, describe empirical evidence, and outline pros and cons of different approaches. By being impartial, one remains a trusted source of data and information.

What do you think is the most productive way that researchers can engage policy makers? 

Since I work in public health, public engagement is an essential component of the work of me and my colleagues. In other fields, public engagement often occurs at the end of the project when the findings are ready to be disseminated to the public.

What does public engagement look like in your field and how important is it?

However, in public health, public engagement can occur during the development of a project to obtain community buy-in, it can occur mid-way into the project to help troubleshoot some issues, and it occurs at the end of the project during the dissemination stage. Engaging the public and communities in which you are working in helps keep projects grounded, relevant, and invested in by the community. Engaging the public also allows you to receive constructive comments and keeps your work honest.

Public Engagement

I would like to see more concerted efforts to combine pharmacotherapy and psychotherapy. Many prescribers know little about psychological therapy and many therapists know little about medications. I’m fortunate to have been trained as a clinical psychologist to provide therapy but I also have a master’s degree in clinical psychopharmacology, so I understand the value of medications.

What progress would you like to see next towards the improvement of mental health care, worldwide and locally?

Many conditions are best served by some combination of medication and therapy, and there are also many opportunities for both of these to also be combined with complementary and alternative medicine approaches as well.How can progress in science & research contribute to the improvement of mental health care access and support the fight against stigma?Technological advances have already contributed greatly to improving access to mental health care and reducing stigma. For example, online resources and social media has destigmatized the many ways that people can and should seek help.

Science & Research

I expect new technologies will continue to improve things in this respect. However, I think it’s also important to be careful about unintended consequences. In efforts to reduce stigma, we don’t want to trivialize mental illness, over-pathologize natural human reactions, or dismiss human propensity for resilience. Of course, it’s a delicate balance that progress in science and research can help tread.  Discover Springer Nature's SDG3 Hub about Good Health and Well-Being.

Springer Nature

About the author: Jack Tsai, PhD MSCP serves as Campus Dean and Professor of Public Health at UTHealth, and Research Director for the U.S. Department of Veterans Affairs Homeless Programs Office. He is a clinical psychologist and previously served as a professor and directed the Division of Mental Health Services Research at Yale School of Medicine for a decade. Dr. Tsai currently serves as Editor-in-Chief for npj Mental Health Research.

About the author

Springer Nature supports the United Nations’ Sustainable Development Goals and the researchers and practitioners in policy and business tirelessly

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Mental Health

Mental Health is Important for Public Health | For Researchers

It’s natural; when things go wrong, one of the first thoughts is likely to be “Why me?”“Why me?” is a weakening phrase. It only serves to increase our feeling of victimhood and makes us feel incapable of dealing with the situation.By “What next?” we not only gain back a feeling of control, but also figure out what we can actually do.

1. Replace “Why me?” with “What next?”

It is hard to feel grateful when you are dealt a blow, no matter how big or small it is.No matter what you are dealing with, there is always, always something to be grateful for. Force yourself to say it out loud a few times. Your heart and your mind will soon catch up.

2. Force yourself to practice gratitude.

When you’re hurt, it is equally natural to look for someone to blame.But blame only serves to prolong the hurt. It makes it harder to let things go. It makes us angry and corrodes us from the inside. It brings negativity into our life.So just stop blaming.

3. Quit blaming.

This is a tough one. It’s so much easier to just give in and surrender to the fear and grief. But we need to stand tall, even when we feel two feet too short.

4. Don’t give in to fear and despair.

No matter where you’re at or what you’re going through, don’t give up. Try just one more thing; maybe it’s just the thing that will resolve it for you.

5. Never give up.

We all face something in our day to day routine, sometimes we aren't able to deal with it ....

Every single one of us goes through times when it seems like life sucks. It’s just the way it is. It’s what we do in those moments that matters.

5 Helpful Things to Do When You Think Life Sucks

A new <a href="https://www.tandfonline.com/doi/abs/10.1080/17439760.2022.2053877?journalCode=rpos20">study</a> published in the Journal of Positive Psychology explores how feeling and showing gratitude can make people feel less used and objectified.

Introduction

“Objectification causes severe consequences, ranging from interpersonal indifference, reduced empathy and helping, aggression and bullying l, to even killing and genocide, therefore, it is important to find interventions to alleviate objectification.”

According to Wang, objectification refers to treating others as mere things or tools that can help in one’s goal achievement while denying others’ autonomy, needs, and feelings.

Researchers opinion

New research from Dr Xijing Wang from City University of Hong Kong

Expressing gratitude may be the most effective way to combat objectification.

7 Aspects of Feeling Objectified and How to Overcome Them

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