The primary defense against obesity continues to be modifiable lifestyle factors such as diet. Research has demonstrated that higher‐quality, nutrient‐dense meals, evenly spaced throughout the day and providing 20 to 40 g of protein (termed “protein pacing” [P]), combined with reduced highly processed foods, sugar, and fat as well as higher fiber, yield significant body weight (BW), fat mass (FM), and visceral fat (VF) loss while maintaining fat‐free mass (FFM) and enhancing cardiometabolic health. Furthermore, combining P with caloric restriction (CR) augments these favorable changes.

“Protein Pacing” (P) And Calorie Restriction (CR)

Another targeted dietary option is intermittent fasting (IF), alone or in conjunction with calorie restriction (CR). Several types of IF have varying degrees of efficacy concerning weight loss (WL) and cardiometabolic health improvement, including fasting for 1 or 2 days per week.

Intermittent Fasting (IF) And Calorie Restriction (CR)

IF is associated with improved body composition (reductions in total and VF mass) that may result in enhanced “metabolic switching” and cardiometabolic health outcomes. This switching is characterized by increased fat oxidation, ketone body synthesis, insulin sensitivity, and autophagy, as well as reduced inflammation, oxidative stress, and enhanced lean body mass. Most IF regimens focus on the timing and quantity of calories consumed and de‐emphasize the nutritional quality (higher protein and fiber, reduced intake of sugar and highly processed foods) of the overall diet.

IF With Poor Focus

Current United States dietary recommendations to improve cardiometabolic health and weight management emphasize a CR heart‐healthy diet of increased intake of fruits, vegetables, whole grains, and liquid plant oils and minimal intakes of processed foods, added sugars, salt, and alcohol (65% carbohydrate intake, 20% fat, and 15% protein).

CR Diet Numbers

In comparison, the IF approach used in the study is a modified IF regimen, which allows consumption of 20% to 25% of energy needs on scheduled fasting days (1‐2/wk), combined with a P (IF‐P) meal plan consisting of 35% to 45% carbohydrate, 20% to 30% fat, and 30% to 35% protein for 5 or 6 days weekly.

IF-P Diet Numbers

No previous research has directly compared the effects of extended (≥36 hours) IF‐P versus a heart‐healthy CR meal pattern, matched for total weekly energy intake (EI), meal frequency (4‐5 meals/d), and physical activity energy expenditure (PAEE) on cardiometabolic health, BW and composition, hormones, and hunger responses, in women and men with overweight and obesity.

Matching Variables

The purpose of this study was to compare the influence of IF (36‐60 hours) and P (35%; IF‐P) versus a heart‐healthy daily CR (protein, 15%) dietary regimen on total (lean mass and FM) and regional (abdominal/visceral) body composition, cardiometabolic, hormonal, and hunger responses for 8 weeks in women and men with overweight and obesity. The researchers hypothesized that an IF‐P regimen would improve cardiometabolic health, body composition, and satiation compared with a CR regimen.

The Purpose Of This Study

Participants were matched for BW, BMI, and body fat and randomly assigned in parallel to one of two CR groups: 1) IF‐P or 2) a heart‐healthy daily CR diet for 8 weeks. The IF‐P group was further subdivided into two groups for the first 4 weeks only by randomly assigning participants to one of two groups: 1) IF 1 d/wk (36 hours total) and P regimen for the remaining 6 d/wk (IF1‐P); or 2) IF for two consecutive days (60 hours total) and P for the remaining 5 d/wk (IF2‐P) for 4 weeks. Both groups consumed similar total weekly calories throughout the 4 weeks.

The Participants

IF1‐P consisted of ~400 kcal/d, in which participants were provided a variety of supplements and snacks. IF2‐P followed an identical meal pattern for both IF days, except for consuming an additional 100 kcal to achieve ~500 kcal/d for each of the two consecutive fasting days during weeks 1 through 4, in order to achieve a similar weekly total EI as IF1‐P. Beginning in week 5, IF2‐P followed the identical meal pattern as IF1‐P, and the combined group is referred to as IF‐P for the week 8 (post) comparisons.

IF-Days Diet

P days for IF1‐P consisted of 4 and 5 meals per day providing 1350 and 1700 kcal/d for women and men, respectively, and a macronutrient distribution targeting 35% protein, 35% carbohydrate, and 30% fat. IF2‐P followed a similar P meal protocol providing 1500 and 1850 kcal/d for women and men, respectively, and similar macronutrient distribution and total weekly calorie intakes (~8500 kcal/wk) as IF1‐1 for weeks 1 through 4. Thereafter, IF1‐P and IF2‐P followed identical meal plans.

P-Days diet

Participants assigned to the CR diet followed specific guidelines of the National Cholesterol Education Program Therapeutic Lifestyle Changes (TLC) diet of the American Heart Association. The specific macronutrient distribution was <35% of kcalories as fat; 50% to 60% of kilocalories as carbohydrates; <200 mg/dL of dietary cholesterol; 20 to 30 g/d of fiber; and low sugar intake (<50 g/d). The total calorie intake was 1200 and 1500 kcal/d for women and men, respectively, during the 8‐week WL intervention.

CR diet

Compared with baseline, both IF‐P and CR participants improved all body composition measures, with IF‐P producing significantly greater improvements in all outcomes on an absolute and relative basis Specifically, IF‐P lost significantly more total BW (−8.2 kg vs. −5.0 kg; or − 9% vs. −5% of initial BW), total body fat (−8.5% vs. −4.3%), AF (−23% vs. −12.5%), and VF (−33% vs. −15.8%) mass. Most interestingly, whereas absolute FFM decreased in both groups (~1.5 kg), the proportion of FFM to total BW increased significantly following IF‐P compared with CR (5.7% vs. 3%, respectively).

IF-P Vs CR: Body Weight Loss And Fat Loss

Both nutritional interventions resulted in significant improvements in cardiovascular outcomes. For example, blood pressure, total cholesterol, low‐density lipoprotein cholesterol and triglycerides were reduced significantly in both IF‐P and CR groups at each time during the intervention, with no differences between groups. High‐density lipoprotein cholesterol (HDL‐C) decreased significantly in IF‐P compared with CR; however, the Total Cholesterol:HDL‐C ratio was consistent throughout the intervention for both groups.

IF-P Vs CR: Cardiometabolic And Hormonal Responses

The P component of IF‐P played an instrumental role in the favorable body composition outcomes, particularly attenuation of loss of FFM. Interestingly, the increased proportion of FFM in IF‐P compared with CR was associated with significantly lower sugar and increased fiber intakes in IF‐P, despite comparable weekly nutrition counseling by the registered dietitian. Whether the increased sugar and lower fiber intake induced an insulin‐mediated fat deposition or blunting of fat oxidation via the carbohydrate‐insulin model remains to be determined.

The P Component Part 1

Previous research shows that increased dietary protein consumption during calorie‐restricted IF protocols substantially enhances FFM preservation, suggesting enhanced protein synthesis. Given the well‐established greater amount of leucine present in animal protein sources, including whey protein, IF‐P improved FFM retention compared with CR. In some cases, IF protocols induce losses of FFM up to 60% of the total weight lost. However, the current study minimized losses of absolute FFM to 20% and increased relative amounts by more than double in IF‐P compared with CR (6% vs. 3%).

The P Component Part 2

The study’s results provide compelling support for both IF‐P and heart‐healthy daily CR nutritional regimens to enhance all aspects of body composition (BW, waist circumference, total FM, percent FFM), cardiovascular (systolic and diastolic blood pressure, blood lipids), and satiety responses. IF‐P proved superior on BW, FM, and VF loss and increased proportion of FFM and satiety compared with heart‐healthy CR regimens in women and men with overweight and obesity, despite similar energy intakes and unchanged levels of physical activity energy expenditure.

IF-P Vs CR: The Winner

food

Food

health

Health

exerciseandfitness

Exercise & Fitness

scienceandnature

Science & Nature

longevity

Longevity

Intermittent Fasting Combined With Protein Pacing Is Superior To Caloric Restriction

Who doesn't know the struggle with what Jim Kwik calls the "twin villains" of procrastination and laziness? While procrastination is a learned behavior which can be unlearned over time using the right techniques, it may help to learn about concepts that proved helpful over long years. According to Jim Kwik, the following philosophies and techniques can help overcoming regret and self-blame, poor performance, stagnation, your personal growth and decreased productivity. Each concept carries a unique philosophy, a cultural way of life and wisdom that stood the test of time.

Introduction

Kaizen is a Japanese term that translates to "continuous improvement" or "change for the better." It is a philosophy focused on continually making small, incremental improvements in processes, products, and practices. Kaizen, at its core, encourages us to focus on small improvements by taking tiny, yet consistent steps every day. Remember, by improving every day by 1 % over the course of a year, you become 37 % better! By setting small, achievable goals and embracing small gains, you pave the way for lasting success and increased productivity.

1. Kaizen

Shinrin Yoku is a Japanese term that translates to "forest bathing." It involves immersing oneself in nature, particularly forests, and mindfully connecting with the natural environment. The practice is based on the belief that spending time in nature has calming and therapeutic effects on the mind and body.Benefits of Shinrin Yoku include<ul><li class="ql-align-justify">reduced stress levels</li><li class="ql-align-justify">improved mood, increased focus and creativity</li><li class="ql-align-justify">strengthened immune system</li><li class="ql-align-justify">overall feeling of well-being</li></ul>By engaging in Shinrin Yoku regularly, individuals can experience a sense of peace, rejuvenation, and harmony with nature.

2. Shinrin Yoku

Ikigai is a Japanese concept that translates to "a reason for being" or "a reason to wake up in the morning." It refers to finding the intersection of passion, mission, profession, and vocation. By identifying your Ikigai, you can discover a sense of purpose, fulfillment, and happiness in life.Benefits of living according to your Ikigai include<ul><li class="ql-align-justify">increased motivation</li><li class="ql-align-justify">a sense of direction and clarit</li><li class="ql-align-justify">improved overall well-being</li><li class="ql-align-justify">a deeper connection to oneself and others.</li></ul>Finding and living your Ikigai can lead to a more meaningful and fulfilling existence.

3. Ikigai

The fourth technique is Wabi Sabi, which encourages finding beauty in imperfections and flawed aspects of life.Wabi Sabi celebrates imperfections and encourages us to embrace them. It symbolizes the magnificence found in life's imperfections, like a cracked ceramic filled with gold. Wabi Sabi teaches us to start without waiting for the perfect timing and to let our imperfections make us stand out.

4. Wabi Sabi

Shoshin is a Japanese term that translates to "beginner's mind" and is rooted in Zen Buddhism. It refers to approaching situations with an open mind, eagerness to learn, and lack of preconceptions.Advantages of practicing Shoshin include<ul><li class="ql-align-justify">increased creativity, adaptability, and receptivity to new ideas and perspectives.</li><li class="ql-align-justify">avoid limiting beliefs</li><li class="ql-align-justify">remain open to growth and continuous learning</li><li class="ql-align-justify">experience the world with a sense of wonder and freshness.</li></ul>Cultivating a Shoshin mindset can lead to personal and professional growth, innovation, and a deeper understanding of oneself and others.

5. Shoshin

Hara Hachi Bu translates to "eat until you are 80 % full". The principle behind Hara Hachi Bu is to stop eating before feeling completely full, which allows the body to better digest food and avoid overeating.Benefits of practicing Hara Hachi Bu are<ul><li class="ql-align-justify">improved digestion</li><li class="ql-align-justify">weight management</li><li class="ql-align-justify">better nutrient absorption</li><li class="ql-align-justify">reduced risk of various chronic diseases such as heart disease, diabetes, and obesity</li></ul>By eating mindfully and stopping before reaching fullness, individuals are more likely to consume a balanced and appropriate amount of food, leading to better overall health outcomes.

6. Hara Hachi Bu

Ganbaru is a Japanese term that roughly translates to "do your best" or "try hard". It is a cultural concept that emphasizes perseverance, determination, and giving one's all in any endeavor. Ganbaru encourages individuals to confront challenges, work diligently, and push through obstacles with a positive attitude and unwavering effort.Some benefits are: <ul><li class="ql-align-justify">increased resilience </li><li class="ql-align-justify">personal growth</li><li class="ql-align-justify">self-discipline </li><li class="ql-align-justify">sense of accomplishment</li></ul>By adopting the Ganbaru mindset, individuals are more likely to overcome setbacks and achieve their goals. It also fosters a strong work ethic and a sense of purpose.

7. Ganbaru

In this video, Jim Kwik (author of "Limitless") discusses seven Japanese techniques and philosophies to overcome laziness and improve productivity.  It offers a great starting point for further research on each of these concepts.

How do you overcome procrastination to increase your overall productivity? In our fast-paced world, there’s one thing we all have in common: stress. The longer your to-do list gets, the more pressure you’re going to feel, and that can derail your productivity and end your momentum.

Today, I’m going to peel back the layers that go into this universal struggle and introduce philosophies and techniques that have withstood the test of time. These powerful practices will help you overcome procrastination so you can get more done.

No matter how productive you are, there are times when obstacles will disrupt your progress. This can cause poor performance and stagnation, which leads to self-blame and regret. Listen in as I go over seven gentle but powerful techniques that have the potential to transform your approach to not only your productivity, but your life.

Read the podcast notes at https://www.jimkwik.com/podcast.

Join my new Kwik Success program with live group coaching with me every month: https://kwik.page/3Sqb5vQ

WATCH Next:
* 5 Questions to Reflect on in 2024: https://youtu.be/tEPUovU_Dyg
* 4 Eating Habits for Greater Brain Health: https://youtu.be/KLBPqWrr42I
* How to get into the Flow State: https://youtu.be/s5GwCqOFwNA
* The Best Nootropics to Boost Brain Power: https://youtu.be/v-STToZTsno

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philosophy

Philosophy

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Problem Solving

videos

Videos

Jim Kwik, founder of Kwik Learning and NYT bestselling author, is a renowned brain performance and memory improvement expert. As a brain coach, his clientele includes CEOs, athletes, celebrities, and high-achievers. Kwik overcame a traumatic brain injury at age 5 and personal learning struggles, developing methods to unleash the limitless potential of the mind. He has been sharing these methods for over three decades.

As a sought-after speaker, Kwik presents to a quarter-million people live yearly. His accelerated learning academy, Kwik Learning, has students across 195 countries. His esteemed clientele features Google, Virgin, Nike, Zappos, Wordpress, SpaceX, U.S. Air Force, Cleveland Clinic, Caltech, Harvard, and Singularity University.

Jim also hosts “Kwik Brain,” one of the top educational podcasts on iTunes with 50+ million downloads.

Follow his mission: “No brain left behind” @JimKwik.


Jim Kwik

7 Japanese Techniques To Overcome Laziness

7 Japanese Habits to Change Your Life

<ul><li>The planet has already warmed by 1.2 degrees Celsius, and if emissions are not reduced, it is likely to exceed the 1.5°C limit within the next two decades.</li><li class="ql-align-justify">This could lead to more frequent and severe heatwaves, droughts, and natural disasters.</li></ul>

Global Warming: We're on the Path to Double the 1.5°C/2.7°F Limit

<ul><li>Coral reefs are home to 30% of marine life and are crucial for biodiversity. If the planet warms by 2°C, 99% of coral reefs will be lost.</li><li class="ql-align-justify">The United Nations has warned that plastic waste in oceans will cause irreparable damage, and half of the world's coral reefs have died in the last 30 years.</li></ul>

Oceans: 99% of Coral Reefs Will Be Lost if We Exceed 2°C of Warming

<ul><li>The current rate of species extinction is 10,000 times the normal rate, with dozens of species going extinct every day.</li><li class="ql-align-justify">This loss of biodiversity reduces water quality, food security, and natural pest control, and results in the loss of natural habitats.</li></ul>

Loss of Biodiversity: 1 Million Species Face Extinction

<ul><li>Climate change is displacing millions of people, with up to 200 million people expected to be displaced by 2050.</li><li class="ql-align-justify">The International Organisation on Migration estimates that climate change is making climate change refugees of the world's poorest populations.</li></ul>

Climate Change is Creating a Refugee Crisis

<ul><li class="ql-align-justify">The Thwaites Glacier in Antarctica, ominously nicknamed the "doomsday glacier," is melting rapidly in unexpected ways.</li><li class="ql-align-justify">Satellite data shows the glacier's ice shelf, which previously acted as a protective barrier, is now receding at an alarming rate, exposing more ice to the warming ocean and accelerating the melting process.</li><li class="ql-align-justify">The melting of Thwaites Glacier alone could raise global sea levels by up to 2 feet (0.6 meters), threatening coastal communities around the world.</li></ul>

The "Doomsday Glacier" is More Vulnerable Than Previously Thought

<ul><li class="ql-align-justify">The Intergovernmental Panel on Climate Change (IPCC) warns that without immediate and deep emissions reductions, the world's climate goals will soon slip out of reach.</li><li class="ql-align-justify">The window of time to prevent the worst impacts of climate change is closing quickly, and reducing emissions by 45% by 2030 is crucial to limiting global warming to 1.5°C.</li></ul>Once the tipping point is touched, Earth's temperature will rise by 2 degrees Celsius, starting a series of dangerous global disasters.

Irreversible Damage

<ul><li class="ql-align-justify">Burning fossil fuels</li><li class="ql-align-justify">Deforestation and land use changes</li><li class="ql-align-justify">Agriculture</li><li class="ql-align-justify">Transportation</li><li class="ql-align-justify">Industrial processes</li></ul>

Major Man-Made Causes of Climate Change

By 2035, we will cross a point of no return with a 67% probability.

technologyandthefuture

Technology & The Future

teamwork

Teamwork

Alarming Facts about Climate Change that You Should Know About!

Words can often be deceptive or misleading, but the body rarely lies. It unwittingly gives away clues about a person’s true feelings and intentions.From something as obvious as crossed arms indicating defensiveness or discomfort, to subtler cues like dilated pupils signaling interest or excitement, body language is a tell-tale sign of what’s really going on inside someone’s mind.Ever noticed a friend’s foot tapping impatiently during a conversation? Or an acquaintance avoiding eye contact during a chat? These are all elements of body language that provide deeper insights into their mindset.

Body language

In the world of people reading, body language is king.

I remember a time when I was having a conversation with a friend who kept mentioning how busy she was. She talked about her endless to-do lists and how there were never enough hours in the day.On the surface, it seemed like she was just venting, but with active listening, I was able to pick up on something more.Her voice had an undertone of exhaustion, and there was a hint of frustration every time she talked about her workload. She made subtle remarks about feeling undervalued and overlooked.That’s when I realized – she wasn’t just busy. She was overwhelmed and burnt out.

Active listening

Active listening isn’t just about hearing words; it’s about reading between the lines and understanding the underlying message.

The way a person speaks can be just as revealing as what they say. The tone, pitch, speed, and volume of someone’s voice can all give you insights into their state of mind and emotions.For example, a person speaking in a lower tone or slower pace may be feeling sad or depressed. On the other hand, rapid speech may indicate excitement, anxiety, or even deception.Another thing to note is the change in someone’s usual <a href="https://study.com/academy/lesson/the-style-of-a-speech.html">speaking style </a>. If you know someone well and they start speaking in a way that’s unusual for them, it could be a sign that something is off.

Tone and voice modulation can speak volumes

It’s all about tuning into the nuances and understanding what they signal. So, if you’re good at picking up these vocal cues, then you’re well on your way to becoming a pro at reading people.

Consider a time when someone was sharing a heartfelt story with you. You might have noticed their eyes welling up, their voice shaking, or even the way they clutched their hands together nervously.These <a href="https://www.verywellmind.com/what-are-emotions-2795178">emotional responses </a>can tell you a lot about what they’re truly feeling. And if you’re able to not only notice these subtle signs but also respond to them with empathy and understanding, you’re truly mastering the art of reading people.

Emotional responsiveness is key

One of the most profound skills in reading people is recognizing their emotional responses. It’s about connecting on a deeper level , empathizing with what they’re experiencing.

Sometimes, it’s not just about reading what’s in front of you, but also noticing when things are different from the norm.I recall having a colleague who was usually the life of the party – always upbeat, always cheerful. But over time, I noticed a change. He became quieter, less energetic, and somehow distant.At first, I thought he was just having a few off days. But as the pattern continued, I realized that something was wrong. When I approached him about it, he confided in me about the personal issues he was dealing with.

Noticing changes in behavior

Noticing changes in behavior can be a powerful tool in understanding people better. It’s about being observant and sensitive to shifts in someone’s usual demeanor or habits.

Maybe you’ve met someone new and instantly felt a sense of unease, though they haven’t done anything wrong. Or perhaps, you’ve sensed tension in a room the moment you walked into it.These feelings don’t happen by accident. They’re your intuition picking up on subtle cues that your conscious mind might have missed.<a href="https://geediting.com/moments-in-life-when-you-should-listen-to-your-intuition-according-to-psychology/">Trusting your intuition </a>doesn’t mean jumping to conclusions without evidence. It’s about recognizing your initial feelings and then observing more closely for other signs or behaviors that confirm your instinct.

The power of intuition

Intuition can be your best ally when it comes to reading people. It’s that gut feeling you get about someone or something, even if you can’t quite put your finger on why. If you often find your gut feelings to be accurate, it’s a clear sign that you’re good at reading people. Trust these instincts, but always remember to balance them with logical reasoning and observation.

While all these signs and behaviors are essential in reading people, the most crucial thing to remember is the context. A person’s actions or responses can significantly vary depending on their cultural background, personal history, current environment, or even their mood that day. So, while it’s important to be observant and intuitive, it’s equally critical to consider the broader picture.

Understanding context is vital

Understanding the context can often make the difference between accurately reading someone and completely misjudging them.

We might not always get it right, and that’s okay. As humans, we’re complex beings full of contradictions. But the effort to understand one another, to tune into those subtle behaviors and silent signals, speaks volumes about our capacity for empathy . Being skilled at reading people isn’t just about decoding behaviors; it’s about reaching out, connecting, and understanding one another on a deeper level.

It's all about empathy

People reading isn’t a superpower or an elusive art known only to a select few. It’s rooted in our innate ability to empathize – to understand and share the feelings of others.

No matter how good you get at reading people, respect for their personal space and privacy is paramount. Use your skills to foster positive relationships and promote understanding – not to pry or manipulate.

IT'S ALL ABOUT EMPATHY!

Understand yourself and those around you.

psychology

Psychology

mindfulness

Mindfulness

parenting

Parenting

loveandrelationships

Love & Relationships

If you recognize these 7 subtle behaviors, you’re an expert at reading people

🧠 Exercise and brain health: Physical activity boosts neurotransmitters like dopamine, serotonin, and noradrenaline, enhancing mood and focus. 💪 Immediate effects: A single workout can improve attention and reaction times for at least two hours post-exercise. 🔄 Long-term benefits: Regular exercise increases hippocampal volume and improves long-term memory.

🧍‍♂️ Attention and focus: Exercise enhances attention and focus, which depend on the prefrontal cortex.😊 Mood improvement: Sustained exercise maintains higher levels of mood-enhancing neurotransmitters over time.🛡️ Protective effects: Exercise strengthens the hippocampus and prefrontal cortex, areas vulnerable to aging and neurodegenerative diseases.

🏋️‍♂️ Accessibility: Achieving benefits requires moderate exercise, like brisk walking, without needing a gym. 🔬 Personal journey: Suzuki’s own experience with exercise led her to shift her research focus to study its brain benefits.

👩‍🔬 Scientific backing: Suzuki’s findings align with a growing body of research supporting exercise’s positive impact on brain function. 🎯 Optimum exercise prescription: Ongoing research aims to tailor exercise recommendations to individual needs for maximum brain health benefits.

A single workout that you do will immediately increase levels of neurotransmitters like dopamine, serotonin, and noradrenaline. That is going to increase your mood right after that workout.

What's the most transformative thing that you can do for your brain today? Exercise! says neuroscientist Wendy Suzuki. Get inspired to go to the gym as Suzuki discusses the science of how working out boosts your mood and memory -- and protects your brain against neurodegenerative diseases like Alzheimer's.

Visit http://TED.com to get our entire library of TED Talks, transcripts, translations, personalized talk recommendations and more.

The TED Talks channel features the best talks and performances from the TED Conference, where the world's leading thinkers and doers give the talk of their lives in 18 minutes (or less). Look for talks on Technology, Entertainment and Design -- plus science, business, global issues, the arts and more. You're welcome to link to or embed these videos, forward them to others and share these ideas with people you know. 

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Sports

The TED Talks channel features the best talks and performances from the TED Conference, where the world's leading thinkers and doers give the talk of their lives in 18 minutes (or less). Look for talks on Technology, Entertainment and Design -- plus science, business, global issues, the arts and more. You're welcome to link to or embed these videos, forward them to others and share these ideas with people you know.

TED's videos may be used for non-commercial purposes under a Creative Commons License, Attribution–Non Commercial–No Derivatives (or the CC BY – NC – ND 4.0 International) and in accordance with our TED Talks Usage Policy: https://www.ted.com/about/our-organization/our-policies-terms/ted-talks-usage-policy. For more information on using TED for commercial purposes (e.g. employee learning, in a film or online course), please submit a Media Request at https://media-requests.ted.com

Wendy Suzuki: The brain-changing benefits of exercise | TED

Gratification is the emotional reaction to pleasure or satisfaction, which is generated in the brain’s dopamine motive system. A fulfilling experience causes the neurotransmitter dopamine to surge, causing the feeling of pleasure.

Gratification?

Instant gratification is the urge to choose immediate pleasure at the expense of long-term rewards, driven by neurological responses such as dopamine surges in the brain’s pleasure centers.

Instant gratification?

Immediate gratification influences decision-making in favor of short-term gains.

Effect on decision-making

<ul><li class="ql-align-justify">Checking social media accounts rather than spending time with family</li><li class="ql-align-justify">Snoozing the alarm to sleep in 5 more minutes and not arriving at the workplace on time</li><li class="ql-align-justify">Eating unhealthy fast food instead of sticking to a healthy diet</li><li class="ql-align-justify">Making impulse purchases and incurring debt</li></ul>

Examples Of Instant Gratification

Humans are innately prone to seeking immediate pressure and avoiding pain evolutionarily. Neurobiologically, temptation causes a rapid surge in the neurotransmitter dopamine, making immediate pleasure more salient and discounts distant rewards.

What Causes Instant Gratification?

This surge in pleasure, combined with low self-control, contributes to instant gratification.

<ul><li>Label Your Child “Patient”</li><li>Do Not Lie To Your Child</li><li>Teach Situation Selection Strategies</li><li>Teach Situation Modification Strategies</li><li>Teach Attention-Focused Strategies</li><li>Teach Response-Focused Strategies</li><li>Teach Mindfulness</li></ul>

How to help children avoid instant gratification?

Being labeled “patient” helped children build a positive self-image. Their positive self-concept turned into a self-fulfilling prophecy.

1. Label Your Child “Patient”

Being lied to causes uncertainty. When children are uncertain about the future, they become risk-averse and apply temporal discounting to reduce perceived values of future rewards.

2. Do Not Lie To Your Child

Situation selection involves choosing environments or social contexts that minimize exposure to temptations and promote goal-directed behavior. This strategy is about proactively avoiding situations that trigger unwanted impulses.

3. Teach Situation Selection Strategies

Situation modification involves altering the existing environment to reduce the impact of tempting stimuli. This strategy is about actively reshaping the immediate context to support self-control.

4. Teach Situation Modification Strategies

Attention-focused strategies involve directing attention towards goal-relevant stimuli and away from tempting stimuli. These strategies help regulate the focus of conscious awareness.

5. Teach Attention-Focused Strategies

Response-focused strategies involve modulating one’s behavioral responses to tempting impulses. These strategies are employed when a tempting impulse is already underway.

6. Teach Response-Focused Strategies

Mindfulness allows children to reflect on and regulate their thinking and behavior.

7. Teach Mindfulness

Instantly gratified children, examples, help children overcome low self-impulse and strengthen control.

mentalhealth

Mental Health

Instant Gratification: Definition, Examples, and How To Help

The more social media we have, the more we think we are connecting, yet we are really disconnecting from each other

5% to 10% of internet users struggle to control how much time they spend online.

Can't Log Off?

Different from substance addiction, the use of social media and the addiction to it's consumption and interaction, is considered a psychological addiction, much like an addiction to gambling and to porn.Although considered a psychological addiction, brain scans show a similar impairment in regions that those with substance dependence have. Specifically there's a clear degradation in white matter in the regions in charge of emotional processing, attention and decision making.

A Psychological Drug?

The current programming of most social media offers immediate stimulating rewards with very little effort. Therefore the brain rewires itself to account for this overstimulation.If your brain is the one going through this change, you'll begin to crave more of these neurological excitements.

More More More...

Studies have shown that when comparing heavy media users to others, they perform much worse at task switching tests.Heavy multitasking online actually impairs your ability to filter out interference and even decreases your brain's capability for commiting information to long term memory

Multitasking Fallacy

Have you ever felt like your phone vibrated when it actually didn't?You check for a notification because you felt a vibration or heard a ring, but nothing...This is a recent psychological phenomenon caused by our brains' rewiring due to heavy technological use.An itch ends up being interpreted as a buzz from our phones...

Phantom Vibration Syndrome

Since social media triggers the release of dopamine, scientist studied this, and they found that the reward systems in people's brains are much more active when they're talking about their own views.Around 80% of internet usage is about people posting about their own views, not listening, not sharing, but spreading their own ideas.

Your Life. Your Thoughts. Your Internet

While most people might think that relationships are likely going to be affected by all these downsides of social media, it has actually been found that a lot of relationships succeed when they begin online.What's the cause? You may ask...Well it's unclear, but it might be due to people being more open about what they want, since they're behind a screen and can disappear if it doesn't work out. It allows you to test the waters without getting too involved too quickly.Hence if you really know what you want and don't want, online dating could actually be a great tool to find a great match.

Are Relationships Getting Destroyed Or Built?

Social media is a community effort, everyone is an asset.

The effects of social media on your body and on society.

Your brain may never be the same!
Watch our Q&A: http://youtu.be/thYzq0TEwbs
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Written and created by Mitchell Moffit (twitter @mitchellmoffit) and Gregory Brown (twitter @whalewatchmeplz).

Further Reading--

Abnormal White Matter Integrity in Adolescents with Internet Addiction Disorder: A Tract-Based Spatial Statistics Study
http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0030253

Phantom vibrations among undergraduates: Prevalence and associated psychological characteristics
http://www.sciencedirect.com/science/article/pii/S0747563212000799

Cognitive control in media multitaskers
http://www.pnas.org/content/106/37/15583.abstract?sid=113b39d8-d0b5-4f46-b2a5-362ee79d0b61

Amygdala Volume and Social Network Size in Humans
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3079404/

What is the role of dopamine in reward: hedonic impact, reward
learning, or incentive salience?
http://www.lsa.umich.edu/psych/research&labs/berridge/publications/Berridge&RobinsonBrResRev1998.pdf

Making science make sense.

Created by:

Mitchell Moffit (@mitchellmoffit)
Gregory Brown (@whalewatchmeplz)

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Send us stuff!
ASAPSCIENCE INC.
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Toronto, ON, M5S2S6

AsapSCIENCE

5 Crazy Ways Social Media Is Changing Your Brain Right Now

Ways in which social media changes brains and society

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.

Philippians 4:6-7

You can’t be grateful and anxious at the same time. These two are handled by the same part of your brain: amygdala, and can only hold one at a time.

Neuroplasticity

Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.

Romans 12:2

The brain is like plastic: we can form it and train it any way we want.Everytime we feel, do, or think something, a new pathway is formed. The more we do it, the more often the brain will chose it again. This is called a habit.

If we wake up everyday filling our minds with negative thoughts, the brain will believe it. Not because it’s true, but because the brain is getting influenced by it.Hence if you believe you are going to have a bad day, you will have one.

Renew your mind. You are loved by God, always will be. Weather you are a believer or not.Think about positive things, believe positive things. And they will come. The more you practice positivity, the easier it will be for your brain to chose that way. It’s not a one time activity.

What To Do?

The Lord, Jesus Christ, payed a price for us. He wore a crown of thorns so we can have mental clarity.He loves you, always will. A simple prayer is where you talk about whatever is on your heart. God listens. Always will.

The Lord

God blows me away!! Today we're tackling two commonly cited Bible passages and adding a layer of neuroscience to our understanding. The cure was right under our noses.

comment 😭 if you cried too...

Scriptures Referenced:
♡ Romans 12:12
♡ Philippians 4:4-9

Video Referenced:
Neuroplasticity: https://youtu.be/ELpfYCZa87g?si=4blYUwkq1d3RogCO
Transform your mind; mindset shift that's changing my life (how to practically sow patient in suffering): https://youtu.be/q-B2LPBNBS8?si=2J41G4euWAc6lpQk

Biblical Affirmations PDF: https://drive.google.com/file/d/1C6KlKmfOQcM4KgTBBScxexpI-Y3MF4wO/view?usp=drivesdk (Shoutout to Ps Trisha and Loi Song Word Alive Church in Cali for this resource! 🥹💌)

Other Resources I highly recommend!!! :
How to fight back the devil: https://youtu.be/jDepLePoTXA?si=shm7jJNdkzLHWok2 
Heal your body with your thoughts: https://youtu.be/2gDr9V_vmFY?si=NfUGYCCOUWyVkiTG
Rewiring the anxious brain: https://youtu.be/zTuX_ShUrw0?si=5qVj3yyhNfadOjIb
How childhood trauma affects health across a lifetime: https://www.ted.com/talks/nadine_burke_harris_how_childhood_trauma_affects_health_across_a_lifetime?language=en 

p.s. Always stay humble and be kind! God LOVES you! ♡

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