You don’t constantly keep making new neaurons in your brain that is a misconception. Rather we strengthen existing neurons and create new connections in your brain

How To Learn New Things As An Adult

The first step in learning something new is to prime your brain and let your brain know that you are about to learn something new by focusing. Every experience doesn’t change your brain only the ones that are specific so consciously make a decision to learn something new. Your brain doesn’t automatically change

First Step In Learning Something New 

Be invested in your learning tell other people let other people hold you accountable for the things that you committed to do but be careful if you get enough praise you can receive too much dopamine and not end up doing the task. You could also have a negative consequence like giving money to a friend

Be Invested in Your Learning 

Make sure you are attentive while learning anything. Some ways that you can be attentive is by <ol><li>Drinking caffeine </li><li>Staying fully Hydra</li></ol>

Be Attentive While Learning 

You can improve your focus while learning by focus on a small part of your screen for 90-120 seconds at a time it will help your whole brain focus

Improve Your Focus 

The typical learning bout should be 90 minutes that is a good amount of time

How Long Should You Learn 

<ul><li>You can also accelerate learning by doing brief naps after your learning for about 20 minutes that helps tremendously</li><li>Not focusing or thinking about any specific after a bout of learning can significantly improve the rate at which is you attain knowledge </li></ul>

Other Tips On Learning 

Follow me for posts about <ul><li>UX Design</li><li>Learning</li><li>Human Psycology </li></ul>

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We spend so much time learning this podcast describes why we should try to learn more effectively 

This episode introduces neuroplasticity—which is how our brain and nervous system learn and acquire new capabilities. I describe the differences between childhood and adult neuroplasticity, the chemicals involved and how anyone can increase their rate and depth of learning by leveraging the science of focus. I describe specific tools for increasing focus and learning. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive.  Thank you to our sponsors  InsideTracker - https://insidetracker.com/huberman   Headspace - https://headspace.com/specialoffer   Madefor - https://getmadefor.com/ -- code: Huberman   Supplements from Thorne: http://www.thorne.com/u/huberman   Reference  Time dilates after spontaneous blinking (Current Biology)  Timestamps  (00:00:00) Introduction  03:50) Plasticity: What Is it, & What Is It For?  06:30) Babies and Potato Bugs  08:00) Customizing Your Brain  08:50) Hard-Wired Versus Plastic Brains  10:25) Everything Changes At 25  12:29) Costello and Your Hearing  13:10) The New Neuron Myth  14:10) Anosmia: Losing Smell  15:13) Neuronal Birthdays Near Our Death Day  16:45) Circumstances for Brain Change  17:21) Brain Space  18:30) No Nose, Eyes, Or Ears  19:30) Enhanced Hearing and Touch In The Blind  20:20) Brain Maps of The Body Plan  21:00) The Kennard Principle (Margaret Kennard)  21:36) Maps of Meaning  23:00) Awareness Cues Brain Change  25:20) The Chemistry of Change  26:15) A Giant Lie In The Universe  27:10) Fathers of Neuroplasticity/Critical Periods  29:30) Competition Is The Route to Plasticity  32:30) Correcting The Errors of History  33:29) Adult Brain Change: Bumps and Beeps  36:25) What It Takes to Learn  38:15) Adrenalin and Alertness  40:18) The Acetylcholine Spotlight  42:26) The Chemical Trio For Massive Brain Change  44:10) Ways To Change Your Brain  46:16) Love, Hate, & Shame: all the same chemical  47:30) The Dopamine Trap  49:40) Nicotine for Focus  52:30) Sprinting  53:30) How to Focus  55:22) Adderall: Use & Abuse  56:40) Seeing Your Way To Mental Focus  1:02:59) Blinking  1:05:30) And Ear Toward Learning  1:06:14) The Best Listeners In The World  1:07:20) Agitation is Key  1:07:40) ADHD & ADD: Attention Deficit (Hyperactivity) Disorder  1:12:00) Ultra(dian) Focus  1:13:30) When Real Change Occurs  1:16:20) How Much Learning Is Enough?  1:16:50) Learning In (Optic) Flow/Mind Drift  1:18:16) Synthesis/Summary  1:25:15) Learning With Repetition, Forming Habits    As always, thank you for your interest in science!  Title Card Photo Credit: Mike Blabac  Disclaimer

personaldevelopment

Personal Development

health

Health

problemsolving

Problem Solving

scienceandnature

Science & Nature

This episode introduces neuroplasticity—which is how our brain and nervous system learn and acquire new capabilities. I describe the differences between childhood and adult neuroplasticity, the chemicals involved and how anyone can increase their rate and depth of learning by leveraging the science of focus. I describe specific tools for increasing focus and learning. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive. 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) Introduction (00:00:32) Sponsors: AG1, LMNT (00:03:50) Plasticity: What Is it, & What Is It For? (00:06:30) Babies and Potato Bugs (00:08:00) Customizing Your Brain (00:08:50) Hard-Wired Versus Plastic Brains (00:10:25) Everything Changes At 25 (00:12:29) Costello and Your Hearing (00:13:10) The New Neuron Myth (00:14:10) Anosmia: Losing Smell (00:15:13) Neuronal Birthdays Near Our Death Day (00:16:45) Circumstances for Brain Change (00:17:21) Brain Space (00:18:30) No Nose, Eyes, Or Ears (00:19:30) Enhanced Hearing and Touch In The Blind (00:20:20) Brain Maps of The Body Plan (00:21:00) The Kennard Principle (Margaret Kennard) (00:21:36) Maps of Meaning (00:23:00) Awareness Cues Brain Change (00:25:20) The Chemistry of Change (00:26:15) A Giant Lie In The Universe 00:27:10) Fathers of Neuroplasticity/Critical Periods 00:29:30) Competition Is The Route to Plasticity 00:32:30) Correcting The Errors of History 00:33:29) Adult Brain Change: Bumps and Beeps (00:36:25) What It Takes to Learn (00:38:15) Adrenalin and Alertness (00:40:18) The Acetylcholine Spotlight (00:42:26) The Chemical Trio For Massive Brain Change (00:44:10) Ways To Change Your Brain (00:46:16) Love, Hate, & Shame: all the same chemical (00:47:30) The Dopamine Trap (00:49:40) Nicotine for Focus (00:52:30) Sprinting (00:53:30) How to Focus (00:55:22) Adderall: Use & Abuse (00:56:40) Seeing Your Way To Mental Focus (01:02:59) Blinking (01:05:30) And Ear Toward Learning (01:06:14) The Best Listeners In The World (01:07:20) Agitation is Key (01:07:40) ADHD & ADD: Attention Deficit (Hyperactivity) Disorder (01:12:00) Ultra(dian) Focus (01:13:30) When Real Change Occurs (01:16:20) How Much Learning Is Enough? (01:16:50) Learning In (Optic) Flow/Mind Drift (01:18:16) Synthesis/Summary (01:25:15) Learning With Repetition, Forming Habits As always, thank you for your interest in science! 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

How to Focus to Change Your Brain

How to Focus to Change Your Brain | Episode 6

Dental hygiene is very important. Teach your kids how to brush and make your kids realize the importance of brushing the teeth twice a day right from their childhood. Kids tend to eat a lot, and hence they should have their teeth clean to prevent cavities. Also, teach them not to eat food after brushing their teeth at night.

1. Brushing twice a day

Teach them the hygienic importance of bathing and being neat and clean all the time. You can encourage this habit by using attractive bathroom tubs, soaps, shampoos and handy toys. Also, bathing twice a day should be instilled in the kids since their childhood to avoid entry of germs into their body.

2. Bathing every day

Get your kid into a routine of breakfast-lunch-dinner to help them avoid unnecessary snacks right from the beginning. Teach your kids that breakfast is food for the “brain” and helps keep them to stay strong and prevent chronic diseases. Try making nutritious breakfasts by incorporating varieties of fruits and vegetables that helps your kid stay energetic and active for the whole day.

3. Eat breakfast

Hand wash undoubtedly tops the list when it comes to getting your kid adopt healthy habits. Therefore, make sure you explain the importance of washing hands. Teach your kids to wash hands after using the washroom, before eating food, after they come home from playing outdoors, to prevent infections. Do teach them to wash their hands with soap or liquid hand wash for at least 20 seconds.

4. Hand wash

Keep the message simple by saying that water is healthy while soft drinks are not. Teach them that soft drinks contain too much sugar which is bad for them. Even if the kids don’t understand why sugar is not good for health, you can help them understand the important aspects of health. Sugar contained in soft drinks add no nutrients instead it adds up the unnecessary calories which may lead to several health problems. So make sure you teach this healthy habit to your kid.

5. Drink water, not soda

Does your kid watch television for more than 2 hours everyday? If yes, then beware! Your kid is at risk of developing several health problems. Yes! This is true. Kids who watch television for more than 2 hours may develop several health problems like obesity, irregular sleep, and attention disorders. So, take them out and encourage your kid to find happiness in outdoor games or ask them to perform household activities like washing toys or gardening. Encourage them to play different sports and even if they don’t find any sports interesting.

6. Regular physical activities

This is the age where your child develops different skills including reading. Help your child read, and reading out to them helps develop strong listening and reading skills to succeed at school and work in the later stages of life. Teach them all the stories they feel excited about and make reading a part of your child’s playtime and bedtime routines.

7. Read everyday

Family time is extremely important for a child. Make sure you have lunch or dinner together with your kid daily. This helps in better communication as they enjoy time with you and connect with them better. It also makes them feel important and loved.

8. Family time

Friends are very important to the healthy development of a child. Playing with good friends teaches your kids valuable social skills such as communication, cooperation and problem solving and also indirectly affects their performance at school. Encourage your kids to develop a good friendship and to play with such friends very often. This skill will set them up with life as they draw on for years to come.

9. Spend time with friends

Kids at this age get easily discouraged when things don’t happen in their way. Teach them the importance of staying positive with healthy self-esteem and a positive mindset by telling them that they are lovable and unique. This skill helps them a lot in their life no matter what challenges they encounter.It is not always easy to encourage your child to follow healthy habits. But do not give up as it is your responsibility! Try hard to make them learn because following these tips may help your kid follow a healthy lifestyle right from the childhood.

10. Stay positive

Every day your child develops various physical & mental skills which need to be taken care of by parents to ensure your child learns and adopts healthy habits.

habits

Habits

loveandrelationships

Love & Relationships

10 Healthy Habits To Teach Your Kids

Sleep discipline is something you have to be good at, conscious of, and something you can't let slip.We only have so much energy for our work, our relationships, for ourselves.Getting 7-8 hours of sleep every night does not negatively affect their output, it contributes crucially to their best work.

The Sleep Routine

Life is short and if we practice bad habits, if we don’t take care of ourselves, we will surely shorten that time.Life is short and if we practice bad habits, if we don’t take care of ourselves, if we aren’t willing to change, we will surely shorten that time.

Beware Burnout

The number of people who can survive on five hours of sleep or less without any impairment expressed as a percent of the population is zero.If not zero, close enough to zero that we can assume it doesn’t include you.

You Are Not an Exception

Do not use your phone at night by not having it with you in the first place.This means you won’t know if you get a text message or an email. It means you won’t be tempted to scroll through social media. It means you won’t be staring at a screen that is artificially forcing us awake, thereby masking our natural tiredness at night. This also keeps people awake for longer, and makes falling asleep more difficult.

Sleep With Your Phone In A Different Room

<ul><li>The mornings are the most productive hours of the day-before the interruptions, before distractions, before the rest of the world gets up and going too.</li><li>When you get up with the sun, you are more likely to wind down with it - we are made to follow the rhythm of the sun.</li></ul>

Wake Up Early

The goal of exercise is simply to "tire the body" so we can later enjoy a heavy sleep.A sedentary life does not help with sound sleep, so make it a rule to do strenuous exercise every day.

Strenuous Exercise Every Day

When you're burned out, when you're exhausted, and when you want to veg out on the couch, that's when you need the extra discipline to get up and go to bed.Morning routines are great, but a bedtime routine is important too.

Just Go To Sleep

<ul><li>Read before bed to relax your mind.</li><li>Spend the last half-hour of the day in communion with good books and spiritual texts.</li></ul>Journal Before Bed<ul><li>A great night's sleep requires a mental state of restful rest, a state of clear, untroubled mind.</li><li>Write down whatever comes to your mind at night, just to get it out of you. it will help you sleep better.</li><li>Let not sleep come until you have measured up each daytime deed: 'Where did I go wrong? What did I do? And what duty's left undone?</li></ul>

Read Or Write Before Bed

<ul><li>No matter what the problem is, the solution is often a consistent routine.</li><li>Ask a sleep expert if you are not sleeping well, a consistent routine will be the answer.</li><li>The best thing you can do for your sleep is be consistent, seven days a week.</li></ul>

Be Consistent

<ul><li>Naps are restorative, especially as you get older.</li><li>Sleep is the interest we have to pay on the capital which is called in at death.</li><li>If you want to have a good and long life, sleep now, not later.</li><li>If sleep has all these benefits, if it is literally life-saving, then it makes sense to invest in it.</li><li>Maybe that's buying a better mattress. Maybe it's a sound machine or blackout shades. Whatever it is, figure out what gets you better sleep and consider it a hell of a deal.</li></ul>

Discover The Life-giving Powers Of Good Sleep Routine

mentalhealth

Mental Health

Here's Your Secret To Success: Go The F*ck To Sleep - RyanHoliday.net

A new picture is emerging of the way that the brain manages the body's resources and how this can be swayed by our motivation, and by our broader beliefs about our capabilities and the task ahead.These new insights offer enticing strategies that we can all use to boost our performance and improve our experience of exercise.

Fatigue Is A Mind Thing

Caffeine, for instance, has long been considered a muscular stimulant that can enhance performance in many sports - yet that is largely a product of our expectations about what it can do.According to multiple studies, people can benefit from so-called open-label placebos, even though they know they are taking an inert substance.

Placebos: We Think We Are Getting Better, And We Do

There is no substitute for auto-suggestion, or self-belief.Understanding the power of mind-over-muscle might lead us to reconsider some of our core underlying beliefs about our fitness. For manifold reasons, we might assume that we simply aren’t cut out for exercise. We may have had poor experiences in gym classes at school, for example, and our feelings of inadequacy could then be exacerbated as we compare ourselves with the stronger and faster gym bunnies around us.

The Expectation Effect

Scientific research <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6874306/">shows</a> that negative beliefs about our capacity for exercise can <a href="https://pubmed.ncbi.nlm.nih.gov/32062021/">reduce</a> our endurance and increase our discomfort. This will naturally make it much harder to summon the will to work out in the future.We can also look out for ‘catastrophic thinking’ while we go about the exercise, and try to interpret feelings of exertion more objectively. If you have a dim view of your fitness, you might currently interpret the natural aches and pains and feelings of fatigue as a sign of your own ineptitude.

The Negative Thought Spiral

The idea of ‘mind over muscle’ is more than motivational rhetoric – exercise science shows how the brain manages fatigue

mindfulness

Mindfulness

Physical fatigue is in the brain as much as in the body | Psyche Ideas

Spending time with family especially face-to-face communication, as opposed to digitalsignificantly reduces the occurrence of depression, anxiety, and other mental illness. Being physically present with loved ones creates a strong emotional support to buoy you up through life’s challenges.

Improves Mental Health

On average, kids who are spending time with family, tend to do better in school. They learn communication skills and the importance of education. When needed, assisting with assignments or new concepts reinforces the fact that their success is important to you. Even just asking about their day and what they’re learning will show your children how much you care.

Helps Children Perform Well Academically

Children who are spending time with their family have shown less risk of behavioral issues, such as violence and substance abuse. When they receive positive attention for positive behaviors, it increases their desire to continue those healthy patterns.Family is so important when it comes to a child (or teenager) bringing problems to you, because your advice can allow them to become better equipped to cope with problems and make positive choices.

Lowers Risk Of Behavioral Problems

Spending time with family builds confidence for all of its members. Parents can teach children to build self-esteem through specific skills such as problem solving and communication. They can also model the ability to love oneself without degrading others. For parents and children, confidence grows simply with the knowledge that they are valued and appreciated by their loved ones.

Boosts Self-Confidence

The memories you create together will instill in children a desire to foster that same loving atmosphere in their own future homes. Family is so important because, through your example, your kids learn important caregiving skills that they can use one day. They may even practice now by copying your behaviors when they interact with siblings.

Helps Kids Learn Future Parenting Skills

Being with family is fun, but it can be difficult, too. When conflicts arise, you can’t just walk away for good. You’re in this together, so you have to work together to solve the issues that come up. Spending time with family teaches interpersonal communication skills including healthy, constructive ways to discuss, debate, and solve problems.

Teaches Effective Conflict Resolution

Those with strong family healthy relationships tend to seek out healthier coping mechanisms for stress—such as confiding in friends and family—instead of other unhealthy outlets. This establishes a habit of talking through problems together to relieve stress and find effective solutions.

Reduces Stress 

Your ability to face life’s changes and challenges is greatly improved by a strong family bond. Being with family gives you the feeling of knowing that you belong, you are cared for, and you are needed, which gives a sense of meaning and purpose. This assurance gives motivation to push forward, grow, and succeed.

Promotes Adaptability And Resilience

With the right kind of activities, spending time with family can positively impact physical well-being. For instance, families who eat home-cooked meals together tend to have a better diet than those who don’t. Participating in outdoor activities like sports games, hikes, or gardening together helps to improve fitness. It improves heart, brain, hormonal, and immune health. Being with family can also encourage one another to maintain healthy lifestyles.

Enhances Physical Health

Healthy relationships could increase your lifespan up to 50%. Combine all the physical and mental health benefits discussed above, and you can see why family time has been linked to living a longer, healthier, happier life. Even those with unhealthy physical habits, but a strong social network live longer than those without these relationships.

Lengthens Life Expectancy

The benefits of spending time with family are such a critical component of a full, meaningful life. Learn more about why spending time with family is important!

The Top Ten Benefits of Spending Time with Family | Highland Springs

Social anxiety is the fear of social interaction or criticism from others, so if you're noticing yourself feeling anxious before, during, and after work and are struggling to keep up with your daily tasks, it's important to put your mental health at the top of your list.Everyone suffers from anxiety from time to time, but for some those feelings can persist outside the home and into the workplace.

Social Anxiety

If you're feeling burdened by your workload and forgetting to put time into your self-care routine, there is an app to help.Finch<a href="http://www.finchcare.com/"> </a>is a pet widget app that tracks your daily moods, asks you questions about your day, lets you journal your thoughts, encourages breathing exercises, monitors you over time, and even gives you daily words of affirmation.

1) Self Care

Physical exercise makes you feel good about yourself and can distract you from negative thinking or self-talk in the workplace. Not only will you release a lot of tension, but establishing a workout routine is a great balance with work activities.Review your hourly activity, resting heart rate, steps taken throughout the day, and keep an eye on your sleep score. Not only it is good for your mental health but you'll feel confident going back to work too.

2) Physical Exercise

Chaotic bedtimes will contribute to anxiety in the working environment, so sleeping schedule needs to be kept in check especially if you work longer than 8 hours a day. Lack of sleep can lead to frustration and being unable to focus. There are various apps that guarantees to relax your body as you close your eyes, such as the Calm<a href="http://www.calm.com/"> </a>app. Calm includes dozens of soothing bedtime stories and guided meditations to help you with achieving relaxation.

3) Better Sleep

Nowadays, the online space is part of people's lives more than ever before, and joining an online community of like-minded people on the internet can help with those feelings of self-criticism and doubt at work. Having discussions with people who have similar struggles in the workplace can help you to fight with your anxieties.By participating in these kinds of communities will encourage you to socialize with more and more people and ultimately reduce your anxiety.

4) Join a Community

Decide on what tasks you need to be complete each week, then create a series of blocks throughout the day to divide them.Having a clear idea of when you should complete things will give you that sense of clarity, lessening your feelings of anxiety.

5) Schedule your Week

Write down your thoughts throughout the day, ideally the way you're feeling at work, and keep track of your behavioral patterns.What are your triggers? What negative thoughts are contributing to your anxiety? Who is part of your support network at work? and so on. Asking yourself these type of questions will help you to understand the reasons behind your anxiousness, giving you a clear view of how to find the best strategies for lessening your anxieties.

6) Putting thoughts on paper

Anxiousness about work may lead you to doubt your abilities, but there are many ways for you to polish your existing skills and overcome that. Focus on confidence and self-improvement with the help of various courses available online<a href="https://www.udemy.com/"> </a>. This way, you won't be feeling anxious about your abilities at work. No matter what your occupation, there is a course to grow your confidence.

7) Focus on Passion

Anxiety can make some people worry about the way they sound to others, and if you're a fresh university graduate with a job, you might be feeling anxious about the way you communicate at work. When you communicate effectively, the other person understands the message completely, avoiding making any misinterpretations. This reduces the chance of making mistakes and you feel confident which ultimately reduces stress and anxiety.

8) Communication Strategies

Anxiety needs to be talked about in any field of work you're involved in. Always try to communicate your concerns with your manager, assistant manager, or somebody you trust, especially if it impacts your overall ability to work.No matter what you're feeling, there is always support available to you.

Seizing Social Anxiety

Anxiety is upcoming as a major problem now a days. Every second person is facing such anxiety issues. So here are some steps to conquer your anxiety issues.

Social anxiety can certainly be challenging at work, but there are many things you can do to overcome it. Find out how!

productivity

Productivity

education

Learning & Education

8 Ways to Conquer Social Anxiety at Work

<ol><li>Smile</li><li>Exercise</li><li>Get plenty of sleep</li><li>Eat with mood in my mind</li><li>Be grateful</li><li>Give a compliment</li><li>Breathe deeply</li><li>Acknowledge the unhappy moment</li><li>Keep a journal</li><li>Face stress head-on</li><li>Declutter</li><li>See friends</li><li>Plan your week</li><li>Ditch your phone</li><li>Get into nature</li><li>Explore meditation</li><li>Consider therapy</li><li>Find a slef-care ritual</li><li>Give back</li><li>Take yourself out</li><li>Create a thought list</li><li>Take time to reflect</li><li>Reevaluate your goals</li><li>Take care of your body</li><li>Let go of grudges</li></ol>

Summary

Happiness can feel impossible, but it's always within reach. We'll break down 25 science-backed habits to help you get you mood on track.

How to Be Happy: 25 Habits to Help You Live a Happier Life

Too needy – or afraid to commit? Your attachment style is shaped by your upbringing, but you can alter it.

How to be more secure in your relationships..

The child psychologist John Bowlby, who argued for our deep-seated desire for affection early in life, founded attachment science in the 1950s.

1.Your attachment style has its roots in your childhood.

Early life experiences with your caregivers affect your expectations of what to expect from relationships throughout your life, both consciously and unconsciously.

2.Your attachment style plays out in your adult relationships.

This will assist you in comprehending why you behave in certain ways in relationships.

3.Identify your current attachment style.

A secure attachment style exists, as well as three insecure attachment styles: anxious, avoidant, and disorganised. The common thread between them all is that you often expect to get treated based on how you got treated.

4.Understand the four attachment styles.

You're more prone to repeat the same behaviours and conflicts if you and your relationship partner don't understand each other's attachment patterns.

5.Examine the attachment styles of those you love.

There are ways to start changing your attachment style intentionally, not just in romantic relationships, but also with friends, family, and coworkers, if you want to. Part of this entails recognising patterns in your behaviour and practising alternate responses.

6.Work towards changing your attachment style.

You can now take a breath, and try to prevent an angry, defensive response that you might have reached for in the past...

Too clingy – or too scared to commit? Your attachment style is rooted in your childhood, but you can change it

communication

Communication

How to be more secure in your relationships | Psyche Guides

People diet for many reasons, including to lose weight, gain muscle or improve sporting performance. The requirements of these diets can be worlds apart, but there’s one thing they often share: ‘cheat days’.A cheat day is a scheduled break in a diet. The concept emerged around the same time as ‘clean eating’, and is based on the idea that a dieter can ‘cheat’ for one day a week as long as they eat to their diet plan for the remaining six days. Social media has increased awareness of these days off, notably among those dieting to gain muscle.

Diets: The Cheat Day

<a href="https://www.academia.edu/30884726/A_thematic_content_analysis_of_cheatmeal_images_on_social_media_Characterizing_an_emerging_dietary_trend">A study</a> published in the International Journal of Eating Disorders analysed a sample of 600 Instagram images from 1.6 million tagged with #cheatmeal. More than half of these contained “very large quantities of calorie-dense food”, providing an insight into the types of meals considered a cheat. Hamburgers, chips, pizzas and ice cream were commonly featured. The study also found #cheatmeal is often featured alongside muscular bodies.

Cheat Day: The Study

Two main motivations for #cheatmeals are identified. First is the theory that cheat days boost your metabolism, causing you to burn more calories. The logic goes that when you restrict your calorie intake, your body eventually adapts and resets your metabolism to your new lower intake. Second is the theory that cheat days help you stick to your diet. Your levels of leptin fall when you diet, and this can make it harder to resist eating. The theory goes that cheat days help keep your leptin levels up.

The Two Theories Of Cheat Meals

Both these ideas suggest that cheat meals should be planned into a diet rather than being a spur-of-the-moment thing.Big cheat meals may not be a big deal for the Rock, as he is an ex-wrestler who has built up a diet and exercise routine over decades and is already in the shape he wants to be in. But that does not mean they’re not a big deal for the rest of us.

Planned Meals

A cheat meal can be more of a psychological tool than a physical one. It’s something to look forward to.Can cheat days actually keep your levels of leptin up and therefore suppress your feelings of hunger? Whether leptin has a role to play in controlling body weight is still a subject of debate among scientists, and the evidence that leptin actually increases after a cheat day is inconclusive.Wanting a cheat day can also be a “reflection of a very restrictive and unenjoyable diet. The more you restrict some foods, the more you’ll think about them.

Sticking To Your Diet

A moderate weight-loss diet that doesn’t leave you craving cheat days is likely to be more beneficial for physical and mental health than a very restrictive diet with cheat days.One version of the ‘cheat day’ is the ‘treat day’, which sounds more positive, but it still alludes to some foods being good and others bad. No one food is bad, it is how much and how often you eat it that counts.Some foods are more nutritionally dense than others but food isn’t just good or bad. It needs to be “repackaged” to add other elements, such as enjoyment.

The Treat Day

The most effective strategy for long-term weight-loss and heart health is a healthy dietary pattern that’s compatible with what you like to eat and your lifestyle. It’s about finding what works for you. Cheat days can have a psychological effect, and it can be positive or negative – for some people it can be easier to stick with a restricted diet if you have a cheat day to look forward.

To Cheat Or Not

The experts take a look at the popular cheat day and discuss whether it is a good idea on a diet.

Understand yourself and those around you.

psychology

Psychology

food

Food

Are diet ‘cheat days’ ever a good idea?

There's a vital difference between food rules and healthy eating habits: <ul><li>Food rules are rigid: you have strict parameters around how you should eat and feel guilty or worried when you don't eat according to that plan.</li><li>Healthy eating habits are flexible: you prioritise nutritious ingredients but don’t agonise over what to eat.</li></ul> Following food rules can be physically, mentally, and socially exhausting, impacting your overall quality of life.

Food rules impact your well-being

If we think of food in terms of good and bad, and that eating is a bad behaviour, it is easy to believe you are a bad person for eating. Then food becomes a source of stress and shame instead of nourishment and pleasure. Rather than feeling you're a terrible person without self-control because you ate some ice cream, acknowledge that you just ate something delicious because you wanted it. Thinking this way makes it easier to let go and move on.

There are no bad foods

There’s no evidence that a low-carb diet is any healthier than one that includes a balance of all macronutrients. The same for low-fat diets. A 2020 review of 121 previous trials found that none of the diets limiting certain macronutrients is more effective at improving health than a regular, varied diet.

Don't demonize macronutrients

We eat food for more than just to gain energy. We connect with our culture through food, we connect with others over a meal, and we eat for pleasure and nostalgia. Trying to compensate with exercise when you feel you’ve eaten too much can have a significant negative impact on your quality of life. It could also set in a cycle of overeating, compensating, and overeating again. Instead, just let your body do its thing. Most importantly, don't be rigid or punish yourself for eating too much.

You don't need to burn anything off

If you're working toward a healthier relationship with food, a good first step is to identify your own food rules and then challenge them

There Are No Rules for Healthy Eating

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