Many people in the fitness world believe that doing cardio can prevent muscle growth, but research has conflicting evidence and is not definitive.🏋️‍♂️ Endurance workouts may not hinder muscle growth from resistance training.

Does Cardio Really Kill Gains?

Looking to get the most out of your workouts? Check out these tips from running coach and exercise physiologist, Heather Hart, on how to balance cardio and weight training for optimal results. 💪<ul><li>Consider doing cardio and weight training in separate sessions.</li><li>Prioritize which one you want to focus on and do it first.</li><li>Incorporate nutrition and rest for proper recovery.</li><li>Switch up your routine to keep your workouts effective and challenging.</li></ul>

Tips for Combining Cardio and Weight Training

While some studies suggest cardio may negatively impact explosive strength, it's not always the case.What Recent Research Shows:<ul><li>Cardio and strength training together can decrease strength, power, and muscle size.</li><li>However, the effects on the body can vary depending on the training program.</li><li>Explosive strength may be negatively impacted, but general strength and muscle size are not affected.</li><li>Concurrent training does not always hinder muscle and strength gains.</li></ul>

Do Cardio and Strength Training Together Inhibit Muscle Gains?

According to a recent study, cardio exercises like HIIT may not impact muscle growth as much as previously thought. 
Key Takeaways:
<ul>
<li>High intensity interval training (HIIT) may have less of a negative effect on resistance training-induced muscle adaptations.</li>
<li>Choosing the right type of cardio workout can maximize the benefits of exercise.</li>
</ul>

Maximizing Exercise Benefits: Choosing the Right Type of Cardio

Hart explains why combining cardio with strength training may hinder muscle development.<ul><li>Cardio can interfere with the pathways responsible for strength adaptations. </li><li>Concurrent training can downregulate the mTOR pathway, inhibiting protein synthesis. </li><li>This means that doing cardio and strength together may lead to reduced muscle growth and strength.</li></ul>

Understanding the Impact of Cardio on Muscle Strength and Size

<ul><li>Incorporating cardio into your workout routine may slightly hinder muscle strength and size growth.</li><li>Hart explains that cardio can disrupt the pathways responsible for muscle adaptations to strength training, limiting the results of your resistance training. </li><li>This is because cardio activates the AMPK pathway, which may inhibit the mTOR pathway responsible for building muscle. Doing cardio and strength training in the same session or too close together can hinder muscle hypertrophy.</li></ul>

Inhibition of Muscle Growth by Cardio Exercise

Combining cardio and resistance training may lead to depleted energy stores and hinder potential gains, according to Hart.
Why it matters:
<ul>
<li>Attempting too much in one workout session, without proper rest and calorie intake, can diminish workout intensity and hinder progress.</li>
<li>It's important to find a balance and prioritize adequate rest and nutrition for optimal gains.</li>
</ul>

The Importance of Balancing Cardio and Resistance Training

<ul><li>Cardio workouts lasting over 90 minutes can cause muscle breakdown, says Hart. </li><li>To avoid this, replenish lost protein with protein or amino acids after a workout. This maintains muscle balance, rather than promoting muscle growth.</li></ul>

Prolonged Cardio Can Lead to Muscle Breakdown

Are you confused about whether to do cardio before or after weights? You can successfully combine both without hindering progress. Here's how:
<ol>
<li>Space out your workouts to allow for rest and recovery time.</li>
<li>Prioritize the type of exercise based on your goals.</li>
<li>Fuel your body properly with enough calories and nutrients.</li>
</ol>
Pro Tip: For optimal results, lift weights before completing cardio and make sure to consume adequate calories and nutrients for both types of training.

Combining Cardio and Weights: Maximizing Results

Fasted cardio, or exercising on an empty stomach, can hinder muscle growth by breaking down protein from muscles for energy instead of using stored carbohydrates :<ul><li>Inhibited protein synthesis: Fasted cardio during exercise makes it harder to rebuild lost protein.</li><li>Hypertrophy: Muscle growth requires protein synthesis to exceed breakdown. </li></ul>To support muscle protein synthesis & growth, it is important to consume enough protein after fasted cardio

Can Fasted Cardio Inhibit Muscle Growth?

In simple terms, during cardiovascular exercise like running on an empty stomach, a metabolic pathway called AMPK is activated which can limit muscle growth by reducing another pathway called mTOR.To summarize:<ul><li>AMPK: activated during energy-depleted states (like fasting or exercise)</li><li>mTOR: pathway that promotes muscle growth</li><li>AMPK inhibits mTOR, which inhibits muscle growth</li></ul>

The AMPK and mTOR Pathways in relation to Muscle Growth

When working out, don't let the idea that cardio might hurt your muscle gains stop you. Both cardio and resistance training are important for your overall health. Have a balanced workout and prioritize your primary type of exercise first, if possible. Listen to your body, fuel it well, and don't let fears of inhibition hold you back. 
Key Takeaways:
<ul>
 <li>Cardio and resistance training are necessary for optimal health.</li>
 <li>Do your primary type of exercise first, if possible.</li>
 <li>Fuel well and listen to your body.</li>
</ul>

The Balance Between Cardio and Strength training

This article serves as a disclaimer, aimed to inform readers that the information provided is not intended to replace medical advice. It is important for individuals to consult their doctor or healthcare professional before making changes to their diet or seeking treatment, as every individual's needs and circumstances may vary.
It is crucial to prioritize your health and well-being, and seeking professional guidance is the best way to do so.

This Article is NOT Meant to Offer Medical Advice

Interesting info here that can help us understand more about the types of workout that we do and the result that may come about.

food

Food

health

Health

exerciseandfitness

Exercise & Fitness

sports

Sports

scienceandnature

Science & Nature

Does cardio kill gains? Here’s what the science says

The ketogenic diet is a healthy option and may lower cholesterol long-term. Some may need to modify the diet to avoid increasing cholesterol levels.

The Health Benefits of the Ketogenic Diet

If you're considering the keto diet to lose weight and improve your health, you may be wondering if it will affect your cholesterol levels. Here's what you need to know:What is the keto diet?<ul><li>The keto diet is a high-fat, moderate-protein, and very low-carb diet.</li><li>It forces the body to use fat instead of carbohydrates as its main source of energy.</li><li>This process produces ketone bodies, which provide energy to the body and brain.</li></ul>

Exploring the Impact of a Keto Diet on Cholesterol

<ul><li>The keto diet typically leads to weight loss, which can improve cholesterol levels.</li><li>However, consuming high amounts of saturated fat on the keto diet may also raise bad cholesterol (LDL) levels.</li><li>It's important to choose healthy sources of fat, such as avocados, nuts, and olive oil.</li></ul>Overall, more research is needed to fully understand the effects of the keto diet on cholesterol. Consult with a healthcare professional before starting any new diet or making significant changes to your current diet.

How does it affect cholesterol?

Ketosis is a natural metabolic state your body enters when switching to a keto diet. It has numerous health benefits and is safe for most people.👍 Benefits of ketosis:<ul><li>🔥 Boosts fat burning</li><li>💪 Preserves muscle mass</li><li>🧠 Improves brain function</li><li>❤️ Promotes heart health</li><li>⚡Increases energy levels</li></ul>

Body Enters A Natural Metabolic State, Ketosis

Who Shouldn't Try the Keto Diet?
<ul>
<li>People with kidney or liver disease</li>
<li>Those with familial hypercholesterolemia, a condition where high cholesterol runs in families</li>
<li>Individuals with fat-induced lipemia</li>
</ul>
If You Have These Conditions, Consult a Dietitian Before Trying Keto:
<ul>
<li>Type 1 Diabetes</li>
<li>Gallbladder problems</li>
<li>Genetic disorders that affect fat metabolism</li>
</ul>

Precautions for the Keto Diet

Possible Risks for Keto Diet During Pregnancy:
<ul>
<li>Can alter fetal growth</li> 
<li>May lead to increased anxiety and depression in adulthood</li> 
<li>Can result in nutrient deficiency</li> 
</ul>
Consult a healthcare professional before trying the keto diet if:
<ol>
<li>You have high cholesterol levels</li> 
<li>You are pregnant</li> 
<li>You are concerned about the diet's safety for yourself and your baby</li> 
</ol>
Disclaimer: The jury is still out on whether the keto diet is safe during pregnancy, so it's best to err on the side of caution and consult a healthcare professional.

Risks of Keto Diet During Pregnancy

Consider swapping some saturated fats for monounsaturated fats to improve cholesterol levels.<ul><li>Avocados, olive oil, nuts, and nut butters are good sources of monounsaturated fats.</li><li>Polyunsaturated fats, like omega-3s, may also lower triglyceride levels and increase HDL cholesterol.</li><li>Include foods like flax seeds, chia seeds, walnuts, and fatty fish in your keto diet for these benefits.</li></ul>Keep your heart health in mind when choosing fats on a keto diet. 🥑

Choose Healthier Fats for Your Keto Diet

When following a keto diet, don't forget to include fiber-rich foods such as nuts, seeds, berries, and low carb veggies. A higher fiber intake can help lower cholesterol levels.Why Fiber is Essential:<ul><li>Helps maintain a healthy gut</li><li>Reduces risk of heart disease</li><li>Keeps you feeling full for longer</li></ul>

Importance of Fiber in a Keto Diet

Recently, I've been seeing a lot of keto food recommendations and recipes suggestions online. There are also keto cakes which a lot claimed to be healthier. Curious on what is ketogenic diet all about, I've decided to read more about it. :)

The ketogenic diet is generally healthful for most people and can even help lower cholesterol levels in the long term. However, some people may need to adjust their keto diet to avoid raising their cholesterol levels. Our nutrition expert has the details.

Ask Our Nutritionist: Will a Keto Diet Affect My Already High Cholesterol?

<ul><li>This introductory section sets the framework for the book by emphasizing the inevitability and necessity of getting lost in life.</li><li>It underscores the idea that life's journey involves detours, dead ends, and pit stops, which are all part of the process of self-discovery and growth.</li><li>Jennae invites readers to join her on this personal and metaphorical road trip, highlighting that even though she has found her way, the journey of getting lost and finding oneself is ongoing. </li></ul>

1. Introduction : Embracing the Journey

<ul><li>Poems in this section explore the overwhelming nature of anxiety, detailing personal experiences and the emotional toll it takes.</li><li>Jennae shares her coping mechanisms and the importance of acknowledging anxiety rather than suppressing it. </li><li>This part of the book aims to resonate with readers who face similar struggles, providing them with a sense of solidarity and hope.</li></ul>

2. Navigating Anxiety

<ul><li>This theme delves into various life scenarios where one might feel lost, whether it be in their career, personal identity, or relationships.</li><li>The poems capture the confusion and despair that accompany these moments, yet also highlight the potential for growth and learning that comes from these experiences. </li><li>Jennae’s reflections are meant to validate the reader's feelings and encourage them to embrace the uncertainty as a step towards finding their true path.</li></ul>

3. Feeling Lost

Some days,I am more wolf than woman,and I am still learninghow to stop apologizing for my wild.

Snippet of the poem above reflects the themes of self-discovery and self-acceptance, emphasizing the importance of embracing one's true nature without apology.

*Reflection

<ul><li>Here, Jennae discusses the journey towards self-discovery. The poems in this section reflect on moments of clarity and realization, where one begins to understand and embrace their true self. </li><li>Jennae emphasizes the importance of introspection, self-awareness, and the courage to pursue one’s passions and desires, despite societal pressures or past mistakes.</li></ul>

4. Finding Yourself

<ul><li>This section is a powerful reminder of the importance of self-love and acceptance.</li><li>Jennae’s poems encourage readers to be kind to themselves, to celebrate their unique qualities, and to forgive themselves for past errors.</li><li>This theme is about building a healthy relationship with oneself and recognizing one’s worth, which is fundamental to personal happiness and fulfillment.</li></ul>

5. Self-Love and Acceptance

In the midst of chaos, I found myself. In the wreckage, I began to rebuild.

The poem snippet above reflects the theme of feeling lost amidst life's chaos but also finding strength and clarity through the process of rebuilding oneself.

<ul><li>Jennae’s exploration of love and relationships covers a range of emotions, from the joy and passion of being in love to the pain of heartbreak and the complexity of familial and friendship ties.</li><li>The poems reflect on how relationships shape our identities and life paths, offering insights into how to navigate the ups and downs of interpersonal connections with grace and understanding.</li></ul>

6. Love and Relationships

<ul><li>This theme addresses the pervasive nature of fear and how it can hinder personal growth.</li><li>Jennae’s poems provide a candid look at her own fears, offering strategies for confronting and overcoming them.</li><li>By sharing her vulnerabilities, she encourages readers to face their own fears head-on and to see them as opportunities for growth and empowerment rather than obstacles.</li></ul>

7. Overcoming Fear

<ul><li>Change is depicted as an essential part of life’s journey.</li><li>The poems discuss the discomfort and resistance often felt towards change, but also the transformative power it holds.</li><li>Jennae shares her experiences of change, both voluntary and involuntary, illustrating how embracing change can lead to new opportunities and personal evolution. </li></ul>

8. Embracing Change

<ul><li>Healing from past traumas and emotional wounds is a significant focus in this part of the book.</li><li>Jennae’s poems delve into the slow and often painful process of healing, emphasizing the importance of patience, self-compassion, and the support of loved ones.</li><li>This section aims to provide comfort and encouragement to those on their own healing journeys, showing that recovery is possible and that growth often comes from the most challenging experiences. </li></ul>

9. The Healing Process

<ul><li>This section is filled with uplifting and motivational poems designed to inspire readers to keep moving forward. </li><li>Jennae’s words offer encouragement and hope, reminding readers that they are not alone in their struggles and that perseverance will lead to brighter days. </li><li>The poems in this section aim to boost the reader's spirits and motivate them to pursue their goals with renewed vigour. </li></ul>

10. Inspirational Messages

<ul><li>In this part of the book, Jennae reflects on her personal growth over time.</li><li>The poems recount lessons learned, milestones achieved, and the continuous process of self-improvement.</li><li>This theme is about recognizing and celebrating one’s progress, no matter how small, and using past experiences as stepping stones for future development. </li></ul>

11. Reflections on Growth

Every step I took away from what I knew, led me closer to who I was meant to be."

<ul><li>The book concludes with a forward-looking perspective, encouraging readers to embrace the future with an open heart and mind. </li><li>Jennae emphasizes that the journey of self-discovery and personal growth is ongoing and that it’s essential to remain hopeful and resilient.</li><li>The final poems serve as a reminder that every ending is also a new beginning, and that the road ahead, though uncertain, is filled with possibilities.</li></ul>

12. Conclusion: The Road Ahead

Loving yourself is a do it yourself project that you will not regret.

These hard times may seem forever, but one day, this will be the past you thank for making you better.

I am taking back my powerTo write the storyI want to tell.I will no longer allowsomeone else to writeMy story for me.They do not know my plotsOr turning points.They do not knowWho I am beyondWho they think they areFor me.

This is a collection of motivational and inspiring poetry. The book explores themes of anxiety, feeling lost, self-discovery, and self-love. The poetry weaves a narrative that invites readers to reflect on their own life experiences and find comfort in shared struggles and triumphs.

Losing Myself Brought Me Here is my journey from being so completely lost in life, to finding the roads that lead me to where I wanted to go. Although I have found my way I still get lost at times. I go on detours, make pit stops, and hit dead ends, but I have learned to embrace the ride. Come with me on my road trip.

personaldevelopment

Personal Development

motivationandinspiration

Motivation & Inspiration

writing

Reading & Writing

loveandrelationships

Love & Relationships

books

Books

Jennae Cecelia

Losing Myself Brought Me Here

"Everything you want is on the other side of fear." This quote emphasizes the need to confront and overcome fears in order to achieve goals and reach one's full potential.

<ul><li>Canfield stresses the importance of setting specific, measurable, achievable, relevant, and time-bound (SMART) goals. </li><li>He encourages readers to write down their goals and regularly review them to stay focused and motivated.</li></ul>

1. Setting Clear Goals

<ul><li>Taking responsibility means acknowledging that you have control over your own life and choices. </li><li>Canfield emphasizes the need to stop blaming external factors for shortcomings and instead take proactive steps to create the life you desire.</li></ul>

2. Taking Responsibility

<ul><li>Cultivating a positive mindset involves focusing on possibilities rather than limitations. </li><li>Canfield suggests practices such as daily affirmations, gratitude journaling, and surrounding yourself with positive influences to shift your perspective towards optimism. </li></ul>

3. Developing a Positive Mindset

<ul><li>Breaking down goals into actionable steps makes them more manageable and increases the likelihood of success. </li><li>Canfield advises readers to create detailed action plans, including deadlines and milestones, to track progress and stay on course.</li></ul>

4. Creating Action Plans

<ul><li>Canfield acknowledges that obstacles are inevitable on the path to success. </li><li>He encourages readers to adopt a problem-solving mindset, seek solutions, and view challenges as opportunities for growth and learning.</li></ul>

5. Overcoming Obstacles

Successful people maintain a positive focus in life no matter what is going on around them. They stay focused on their past successes rather than their past failures, and on the next action steps they need to take to get them closer to the fulfillment of their goals rather than all the other distractions that life presents to them.

<ul><li>Confidence is the belief in one's abilities to succeed. </li><li>Canfield offers strategies such as positive self-talk, visualization, and facing fears gradually to boost confidence and self-assurance.</li></ul>

6. Building Confidence

<ul><li>Persistence is the ability to keep going despite difficulties or setbacks. </li><li>Canfield emphasizes the importance of resilience and determination in the face of obstacles, reminding readers that success often requires perseverance. </li></ul>

7. Developing Persistence

<ul><li>Surrounding yourself with a supportive network of mentors, coaches, and peers can provide valuable guidance, encouragement, and accountability. </li><li>Canfield advises seeking out mentors who have achieved what you aspire to and leveraging their wisdom and experience. </li></ul>

8. Seeking Support

<ul><li>Action is the bridge between goals and accomplishments. </li><li>Canfield urges readers to take consistent, focused action towards their goals, emphasizing that even small steps can lead to significant progress over time. </li></ul>

9. Taking Action

"You only have control over three things in your life - the thoughts you think, the images you visualize, and the actions you take (your behavior)." ﻿This quote underscores the concept of personal responsibility and the power individuals have to shape their own lives through their thoughts, visualizations, and actions.

<ul><li>Failure is a natural part of the learning process. </li><li>Canfield encourages readers to reframe failure as feedback, extract valuable lessons from setbacks, and use them to adjust strategies and improve future outcome.</li></ul>

10. Learning from Failure

<ul><li>Practicing gratitude involves acknowledging and appreciating the good things in your life. </li><li>Canfield recommends keeping a gratitude journal, expressing appreciation to others, and focusing on what you have rather than what you lack to cultivate a positive outlook. </li></ul>

11. Cultivating Gratitude

<ul><li>Visualization is a technique used to mentally rehearse achieving your goals. </li><li>Canfield suggests creating vivid mental images of success, including sights, sounds, and emotions, to reinforce belief and motivation. </li></ul>

12. Visualizing Success

<ul><li>Celebrating small victories along the way boosts morale and reinforces positive behaviors. </li><li>Canfield encourages readers to acknowledge their progress, reward themselves for accomplishments, and use celebrations as fuel to keep moving forward. </li></ul>

13. Celebrating Achievements

"If you are not moving closer to what you want, you probably aren't doing enough asking. And you're probably not asking the single most important question that can help you achieve a higher level of success and personal fulfillment: How am I doing?" This quote emphasizes the importance of self-reflection and continuous improvement, encouraging readers to regularly assess their progress and adjust their strategies as needed to move closer to their goals.

This was the first book that I picked up when I was inspired to kickstart my own entrepreneurship journey many years ago. Still so useful and meaningful until today, these points delve deeper into the practical strategies and mindset shifts recommended by Jack Canfield.

Within minutes of reading this book you will want - and be able to - apply its clear, direct and highly effective principles to your own life. Jack Canfield built an $80 million business from nothing. Now he shares his key techniques and unique insights so that you too can achieve success in everything you do.

problemsolving

Problem Solving

entrepreneurship

Entrepreneurship

Jack Canfield

How to Get from Where You Are to Where You Want to Be

Autoimmune diseases occur when the body's immune system mistakenly attacks its own tissues, leading to inflammation and tissue damage.Examples of autoimmune diseases include:<ul><li>Rheumatoid arthritis</li><li>Lupus</li><li>Multiple sclerosis</li><li>Type 1 diabetes</li><li>Hashimoto's thyroiditis</li></ul>

Understanding Autoimmune Diseases

<ul><li>Genetic Predisposition: Some individuals may have a genetic susceptibility to autoimmune conditions, although environmental factors often play a significant role.</li><li>Environmental Triggers: Factors such as infections, toxins, stress, and dietary choices can trigger or exacerbate autoimmune responses.</li><li>Gut Dysbiosis: Imbalances in the gut microbiome, such as an overgrowth of harmful bacteria or yeast, can contribute to immune dysfunction and autoimmune diseases.</li></ul>

Root Causes

<ul><li>The gut is home to a complex ecosystem of microorganisms that play a crucial role in immune function and inflammation regulation.</li><li>Intestinal permeability, or "leaky gut," can allow harmful substances to enter the bloodstream, triggering immune responses and inflammation.</li><li>Strategies to support gut health include consuming probiotic-rich foods, minimizing intake of inflammatory foods, and addressing food sensitivities.</li></ul>

The Gut-Immune Connection

<ul>
 <li>Chronic inflammation is a common feature of autoimmune diseases and can contribute to tissue damage and symptom exacerbation.</li>
 <li>Inflammatory cytokines, such as tumor necrosis factor-alpha (TNF-alpha) and interleukin-6 (IL-6), are elevated in individuals with autoimmune conditions.</li>
 <li>Lifestyle factors such as diet, stress, lack of exercise, and environmental toxins can contribute to inflammation.</li>
</ul>

The Role of Inflammation

<ul><li>An anti-inflammatory diet focuses on whole, nutrient-dense foods that help reduce inflammation and support immune function.</li><li>Key components of an anti-inflammatory diet include plenty of fruits and vegetables, healthy fats (such as omega-3 fatty acids), lean protein, and fiber.</li><li>Foods to avoid on an anti-inflammatory diet include processed foods, refined sugars, refined grains, and trans fats.</li></ul>

Healing Through Diet

Chronic stress can make autoimmune symptoms worse by disrupting the immune system and causing inflammation.Stress management techniques that can help:<ul><li>mindfulness meditation</li><li>deep breathing exercises</li><li>yoga</li><li>progressive muscle relaxation</li></ul>These techniques can lower stress and boost immune function.

Stress Management Techniques: How to Reduce Chronic Stress

<ul><li>Detoxification strategies aim to support the body's natural detoxification pathways, including the liver, kidneys, and lymphatic system.</li><li>Methods for detoxification may include </li></ul><ol><li>eating a nutrient-rich diet, </li><li>staying hydrated, </li><li>exercising regularly, and </li><li>avoiding exposure to environmental toxins.</li></ol>

Detoxification

<ul><li>Hormonal imbalances, such as thyroid dysfunction or adrenal fatigue, can contribute to autoimmune symptoms and exacerbate inflammation.</li><li>Balancing hormones through lifestyle modifications, dietary changes, and targeted supplements can help alleviate symptoms and support overall health.</li></ul>

Restoring Hormonal Balance

Autoimmune diseases affect everyone differently, so it's important to find a treatment plan that works for you. Consider working with specialists to create a customized plan that targets your unique symptoms and imbalances.<ul><li>Each person's experience with autoimmune disease is unique</li><li>Treatment plans should be tailored to individual needs, preferences, and health history</li><li>Work with healthcare professionals who specialize in autoimmune conditions</li><li>Create a personalized treatment plan targeting specific symptoms and imbalances</li></ul>

Personalized Treatment Approach

Simple steps for long-term wellness with autoimmune conditions:<ol><li>Commit to lifestyle changes</li><li>Monitor symptoms regularly</li><li>Seek support from healthcare professionals, friends, and family </li></ol>Consistency with healthy habits such as a balanced diet, stress management, exercise, and sleep can manage symptoms and improve quality of life.

Long-Term Wellness

To improve your autoimmune condition, you need to first address inflammation and immune dysregulation, which are at the root of most autoimmune diseases."

You have the power to influence your genes and your health destiny through the choices you make every day, starting with what you eat, how you manage stress, how you move your body, and how you sleep.

Recently, my dad faced a life-threatening medical condition which was diagnosed as an autoimmune disease. Learning as much as I can about this condition now.

New York Times bestselling author Dr. Sara Gottfried reveals how trauma can rewire your body to trigger autoimmune diseases—and provides a comprehensive plan to reset your immune system and finally heal.We know that autoimmune disease—a condition when the body’s immune system attacks its own healthy tissue and cells—affects about one in ten Americans, or 24 million people, with prevalence increasing worldwide. But as New York Times bestselling author Dr. Sara Gottfried explains in this eye-opening new book, autoimmune disease may be even more pervasive than we realize—and its root cause may surprise you.Conventional medicine falls short when it comes to both diagnosing and treating autoimmune disease. Many people suffer from mysterious symptoms—like severe fatigue, brain fog, aches and pains, feelings of tingling and numbness, stubborn weight gain, abdominal pain, digestive problems, hair loss, insomnia, and even anxiety—and don’t realize their immune system is at the root of their symptoms. In her precision medicine practice, Dr. Gottfried noticed a seemingly unusual pattern: many of her patients who suffer from autoimmune disease and symptoms have a history of trauma. Emerging research shows that up to 80% of patients with autoimmune disease experienced significant emotional distress before getting sick.With The Autoimmune Cure, there is hope on the horizon for the tens of millions of people who suffer from autoimmune disease. Dr. Gottfried has created a powerful program designed to break the vicious cycle of autoimmune disease, reset your immune system, and restore your health, with advice on:<ul><li>diet</li><li>sleep</li><li>supplements</li><li>breathwork</li><li>microbiome restoration</li><li>somatic therapy</li><li>ketamine-assisted treatment</li><li>microdosing psilocybin</li><li>MDMA-assisted therapy</li></ul>The Autoimmune Cure offers a roadmap to lasting relief from autoimmune disease by addressing the root cause of the condition and healing the body, mind, and spirit.

longevity

Longevity

Sara Szal Gottfried M.D.

The Autoimmune Cure

<ul><li>Physical activity has a significant positive impact on brain function, improving cognitive abilities such as memory, attention, and problem-solving.</li><li>Regular exercise also stimulates the release of neurotransmitters and growth factors that promote brain health and neuroplasticity.</li></ul>

Exercise Boosts Brain Power

Survival is Essential to Our Brains
Our brains are designed to prioritize learning that is relevant, meaningful, and emotionally engaging. This means tapping into learners' intrinsic motivations and interests.
Here are some tips for creating effective learning experiences:
<ul>
 <li>Make the information relevant and meaningful</li>
 <li>Tap into learners' interests and motivations</li>
 <li>Engage learners emotionally</li>
</ul>

The Brain's Instinct for Survival

<ul>
 <li>Sufficient sleep is essential for optimal brain function, memory consolidation, learning, and emotional regulation.</li>
 <li>This leads to improved cognitive performance and well-being.</li>
</ul>

Sleep Is Vital

<ul>
 <li>High levels of stress impair cognitive function and learning, so it's important to manage stress effectively to support brain health.</li>
 <li>Chronic stress can lead to cognitive deficits, decreased attention, and memory problems, highlighting the importance of stress management strategies for optimal learning and performance.</li>
</ul>

Stressed Brains Don't Learn Well

Each person's brain is different and has its own way of learning and understanding information.<ul><li>No two brains are exactly alike</li><li>Everyone has their own strengths, weaknesses, and ways of processing information</li></ul>Educators should take into account these differences when teaching to better support learners

Every Brain Is Unique

<ul><li>Our brains are naturally drawn to movement, so incorporating movement into learning environments can enhance attention and engagement. </li><li>Movement stimulates the release of neurotransmitters like dopamine, which promote alertness and motivation.</li></ul>

We Are Wired to Pay Attention to Movement

<ul><li>Humans process visual information more quickly and efficiently compared to other senses, making visual aids and presentations highly effective for learning and communication.</li></ul>By utilizing the power of visual stimuli, understanding, recalling, and overall learning outcomes can be greatly improved.

Vision Trumps All Other Senses

<ul><li>Quality sleep is crucial for cognitive function, memory consolidation, problem-solving, and creativity. </li><li>Adequate rest allows the brain to recharge and repair, optimizing cognitive performance and mental clarity.</li></ul>

Sleep Well, Think Well

Engaging multiple senses in learning experiences enhances memory retention and learning effectiveness.<ul><li>Use different methods to learn, from listening to watching to doing</li><li>Include interactive activities to stimulate the senses</li><li>Incorporate music, touch, and movement into lessons</li><li>Create an immersive learning experience through a multisensory approach</li></ul>

Stimulate More of the Senses

Moderate levels of stress can improve thinking and performance, but too much stress harms the brain.To better manage stress, it's important to know that:<ul><li>Stress is not always bad</li><li>Certain amounts can be beneficial</li><li>Too much stress can be damaging</li></ul>So, use stress to your advantage, but don't let it rule your life.

Stress: Good or Bad?

Gender Differences Exist between male and female brains, which affects how they learn. Accommodating these differences in education can create an inclusive and effective learning environment for all students.
Key points:
<ul>
<li>Male and female brains have structural, functional, and processing differences</li>
<li>These differences impact learning styles and preferences</li>
<li>Recognizing and accommodating these differences can improve learning outcomes</li>
</ul>

Understanding Gender Differences

<ul><li>Curiosity and exploration stimulate the brain, promote learning, and foster creativity and innovation.</li><li>Encouraging curiosity-driven inquiry and hands-on exploration can cultivate a lifelong love of learning and a spirit of discovery.</li></ul>

Exploration Is Key

Interesting book that provides insights into how the brain works and offers practical advice for improving productivity, learning, and overall well-being.

An updated and expanded edition of the international bestseller Most of us have no idea what’s really going on inside our heads. Yet brain scientists have uncovered details that every business leader, parent, and teacher should know — for instance, that physical activity helps to get your brain working at its best. How do we learn? What do sleep and stress do to our brains? Why is multitasking a myth? Why is it so easy to forget — and so important to repeat new information? In Brain Rules, Dr John Medina, a molecular biologist, shares his lifelong interest in brain science, and how it can influence the way we teach our children and the way we work. In each chapter, he describes a brain rule — what scientists know for sure about how our brains work — and offers transformative ideas for our daily lives. In this expanded edition — which includes additional information on the brain rules and a new chapter on music — you will discover how every brain is wired differently, why memories are volatile, and how stress and sleep can influence learning. By the end, you’ll understand how your brain really works — and how to get the most out of it.

education

Learning & Education

DR. JOHN J. MEDINA, a developmental molecular biologist, has a lifelong fascination with how the mind reacts to and organizes information. He is the author of the New York Times bestseller "Brain Rules: 12 Principles for Surviving and Thriving at Work, Home, and School" -- a provocative book that takes on the way our schools and work environments are designed. His latest book is a must-read for parents and early-childhood educators: "Brain Rules for Baby: How to Raise a Smart and Happy Child from Zero to Five."Medina is an affiliate Professor of Bioengineering at the University of Washington School of Medicine. He lives in Seattle, Washington, with his wife and two boys.

Does cardio kill gains? Here’s what the science says

Ask Our Nutritionist: Will a Keto Diet Affect My Already High Cholesterol?

Losing Myself Brought Me Here

How to Get from Where You Are to Where You Want to Be

The Autoimmune Cure

Dymphna Lanjuran