<ol><li class="ql-align-justify">Get to know the impact fields of ego - space - people.</li><li class="ql-align-justify">Sharpen your perception of yourself and others.</li><li class="ql-align-justify">Define your desired personal impact.</li><li class="ql-align-justify">Use the power of your thoughts.</li><li class="ql-align-justify">Use your gestures in a goal-oriented way.</li><li class="ql-align-justify">Pay attention to the use of facial expressions.</li><li class="ql-align-justify">Be aware of high and low status, the status seesaw and status struggle.</li><li class="ql-align-justify">Let your voice work and use your linguistic skills.</li><li class="ql-align-justify">Master complex situations with different types of people using the four modes of action of rank, status, power and self-worth.</li><li class="ql-align-justify">Use your impact in the room.</li></ol>

10 Steps To A Self-confident Appearance

In moments you have embarrassed yourself, you have three options:<ul><li class="ql-align-justify">Ignore it and hope the people around you forget about it (which is usually not the case).</li><li class="ql-align-justify">Explain yourself and give reasons to why you behaved the way you did (this often makes things more uncomfortable).</li><li class="ql-align-justify">Excuse yourself with a relaxed statement (with that you don’t leave the other person with negative feelings that tend to be remembered longer. Now the feelings are cleared and they will forget about it)</li></ul>Take yourself a little less serious as the people around you do.

Dealing With Embarrassing Moments

The outside is the way you look, behave and act, while the inside is how you feel and what you think. People only see what’s outside.When changing the outside without changing the inside, your body language comes off as inauthentic, exaggerated and anything but confident. Unfortunately, this is what most body language books will tell you.It is better to change your internal state, as it will automatically reflect in your body language and behaviour.

The Outside Vs. The Inside

<ol><li class="ql-align-justify">Ego: The persons that behaves (= you).</li><li class="ql-align-justify">Room: The place of the interaction.</li><li class="ql-align-justify">People: The people influenced by you.</li></ol>These three fields can all be perceived by yourself and by other people. And they can all be influenced by you but they can also influence you (and the same with the people around you).As these three interact with each other, it is important to pay attention to all of them when wanting to change your impression.

Three Impact Fields

<ul><li class="ql-align-justify">We are always communicating. You might know the famous quote by Paul Watzlawick: “One cannot not communicate”.</li><li class="ql-align-justify">When interpreting body language, consider the entire context: Someone might cross their arms because they can’t put them on the armrest and not because they aren’t confident.</li><li class="ql-align-justify">Everything is interaction. You influence the people around you and they influence you.</li><li class="ql-align-justify">There is no right or wrong, no good or bad. In order to evaluate the impression you make, you have to set a goal. And with that goal, an impression can only be according to your goal or not.</li></ul>

Things To Consider

Self-awareness is the key to knowing what impression you leave on other people and how to improve your interactions with them. You can achieve self-awareness through reflection. Meditate on your internal state on a daily basis and feel your body through body scan exercises. Only eat when you feel hungry, feel your heartbeat, look at your environment, notice your current behaviour etc.

Self-awareness

This is also essential when wanting to manage your own impression: Recognizing what the other person is doing and maybe thinking and feeling.You can improve your awareness of others by doing some simple exercises:<ul><li class="ql-align-justify">Pay attention to all of your five senses: What do you see, hear, smell, taste and feel?</li><li class="ql-align-justify">Look at someone and only perceive what they are doing, how they are doing it, their body language and their facial expressions. After that interpret your observations. Then, you can ask yourself how you feel about that.</li></ul>

Observing Others

According to the island model, everyone lives on their own island.<ul><li class="ql-align-justify">Your island = the past: Your experiences, morals/values, knowledge/education, talents/skills, personality.</li><li class="ql-align-justify">Your backpack = hidden things you carry along with you: Traumas, pain, emotional issues.</li><li class="ql-align-justify">Waves hitting the island = the present moment: The situation at home, with your friends, at work, weather, time, country.</li><li class="ql-align-justify">Direction in which the island grows = your future: What you are aiming for, your goals and aspirations, beliefs and desires.</li></ul>

The Island Model (Vera F. Birkenbihl)

Just like you have your own island, so does everyone else. The closer their island is to yours, to more likely you are to understand them. Maybe your islands overlap, which means that you share the same values etc.Your goal should be in expanding your island, so that you can understand other people better.

Expanding Your Island

When interacting with strangers, we only know what we can see. Our interpretations of their actions are often wrong as we don’t know the entire context.<ul><li class="ql-align-justify">Assume people have good intentions and they will be more likely to behave well (self-fulfilling prophecy).</li><li class="ql-align-justify">When making attributions about people, look at the bigger picture and consider the entire context, so that you can prevent the fundamental attribution error (the tendency to attribute people’s behaviour to their personality instead of the situation).</li><li class="ql-align-justify">Remember that everyone grew up differently, so how you view the world is totally subjective.</li></ul>

Problems When Interpreting People’s Behaviour

We often attribute characteristics to someone based on one single characteristic. Let’s say someone is attractive: You tend to think they are also smart, rich and live a good life even though you don’t know.Be aware of that when dealing with people, as you might get blinded by few characteristics of them.However, you can also use the halo effect to your advantage by dressing or behaving in a certain way.

Using The Halo Effect

As we have already seen, knowing how you view yourself and how others perceive you is important. After figuring these out, you can think about how you actually want to be perceived by others and the necessary steps you need to take in order to achieve that.Example: You are a shy person (self-awareness) and others perceive you as insecure (other’s perception) but you want to be perceived as open and confident (desired impression), so you should be smiling, approaching them... (steps to take).

Figuring Out Your Desired Impression

... is the person you want to impress with your behaviour. This could be a guy at a party, your boss or someone else.Around the hot person, you tend to act “weird” and somewhat inauthentic to impress them, for instance you could be laughing louder so that they think you are having a funny conversation with someone else.This behaviour is weird to the people around you that are not the hot person, as your behaviour will immediately shift back to normal once the hot person is gone.

The Hot Person

There are two types of objectives people aim for:<ul><li class="ql-align-justify">Overriding objectives are things you are mostly unaware of, desires stored in your unconscious mind. They mostly drive your behaviour without you even realising, such as appreciation or love. They are also the reason why you tend to “act out of character”.</li><li class="ql-align-justify">Subordinate desires are “smaller” goals of yours, such as success, being liked or making friends. They help you with achieving your overriding goals.</li></ul>

Overriding And Subordinate Objectives

When analysing behaviour, pay attention to these five things:<ul><li class="ql-align-justify">Frequency: How often the behaviour occurs.</li><li class="ql-align-justify">Order: In which order the behaviour occurs.</li><li class="ql-align-justify">Amplitude: How big the behaviour is.</li><li class="ql-align-justify">Speed: How fast the behaviour is performed.</li><li class="ql-align-justify">Goal-orientation: Whether the behaviour has a specific goal or is rather uncontrolled.</li></ul>

Analysing Behaviour

When it comes to interpreting body language, I recommend trusting your intuition as you will unconsciously pick up subtle changes and micro expressions which you might not be able to explain rationally.In the book, there are a few body language moves interpreted which I cannot summarise in one idea. However, you will quickly notice there are certain patterns that can easily be applied to basically any behaviour. I explained them in my summary of <a href="https://dsta.sh/fMUGyPMWXxEymZMH9">“What every BODY is saying” by Joe Navarro</a>. It is also linked at the end of this post so that you can continue reading in peace. :)

Interpreting Body Language

<ul><li class="ql-align-justify">Illustrators: Gestures to illustrate something, e.g. creating a little space between your hands to illustrate closeness.</li><li class="ql-align-justify">Emblems: Gestures with a certain meaning in a culture e.g. shaking your head, pointing in a direction, counting with fingers.</li><li class="ql-align-justify">Adaptors: Behaviour that is learned in childhood through imitation, e.g. putting your hand in front of your mouth when speaking.</li><li class="ql-align-justify">Regulators: Conscious behaviour to control something, e.g. a policeman using his hand to indicate slower driving.</li><li class="ql-align-justify">Gestures of affect: Spontaneous gestures that can't really be controlled, e.g. stepping back when threatened.</li></ul>

Types Of Gestures (P. Ekman, W. V. Friesen)

There are three types of emotions:<ul><li class="ql-align-justify">Primary emotions that show what is important to us in the moment.</li><li class="ql-align-justify">Secondary emotions which are the emotional reaction to our primary emotions.</li><li class="ql-align-justify">Instrumental emotions that are used to manipulate others.</li></ul>Paul Ekman also discovered seven emotions that are seen and recognised all over the world: Anger, contempt, disgust, enjoyment, fear, sadness and surprise. They can also appear mixed together.

Types Of Emotions

“Whether someone is treated as something special does not depend on the person themselves, but on the behaviour and actions of the people present.”Just like a famous person wouldn’t be recognised if no one payed attention to them, so is your impact dependent on the people around you.The goal should be to have a confident und sovereign presence no matter the people around you – it should come from you.

The Role Of Other People

Your status can either be high (dominant) or low (submissive) and is defined by all the things you do and don’t do such as how often you blink, your loudness, your movements and speed etc.The two types aren't good or bad but they can both be either constructive if desired or deconstructive if undesired:<ul><li class="ql-align-justify">Constructive high status: Confident, sovereign.</li><li class="ql-align-justify">Destructive high status: Arrogant, opaque.</li><li class="ql-align-justify">Constructive low status: Friendly, caring.</li><li class="ql-align-justify">Deconstructive low status : Nervous, indecisive.</li></ul>

High Vs. Low Status

Your status is dependent on the situation and the people you are interacting with. One person automatically has a higher status. You can visualise this with a seesaw that is up on one side and low on the other but that can change any time.It is best to figure out which status you and the person you are interacting with feel most comfortable in and switch or adjust the status accordingly. However, try to keep the status differences between you two as small as possible.

Status Seesaw

Often, what you say is not as important as how you say it. Our voices communicate feelings, even though we might not want it.The reason why your voice sounds differently on audio is because when speaking, you hear yourself through your bones and the air. When listening to your voice on audio, other brain regions are active as if you listen to yourself while speaking.Improve the sound of your voice:<ul><li class="ql-align-justify">Breathe in your belly: This was our normal breathing pattern as a child but most of us have unlearned.</li><li class="ql-align-justify">Keep your entire body and your facial muscles relaxed by massaging.</li><li class="ql-align-justify">Speak tongue twisters.</li></ul>

Improving Your Voice

Using breaks when speaking helps with emphasizing your points. However, don’t just pause because you know how important breaks are as they might be more confusing than helpful. Instead, use them strategically after you said something important or use breaks just as you would use them in written texts.

Using Breaks When Speaking

Emphasize the ending of your sentences. Lower your voice after you finished it or raise it, if it is a question. Lowering your voice at the end of the question can also have a very powerful impact.You don’t have to do this with every single sentence, however, it gives your speech power and makes you appear confident. When silencing the last few words of a sentence, you appear unsure and as if you don’t value what you say.Reduce “yes”, “okay” etc. at the end of your sentences. They are often used because you didn’t finish the sentence correctly by raising or lowering your voice.

Finishing Sentences

Words such as “uh” or “uhm” should be reduced as much as possible.If you catch yourself during any other behaviour instead, try to say “uhm” a little longer as you normally would. This will give you and others time to think and can put emphasis on your words.However, it is best to avoid them by focusing on your speech, being confident in what you have to say, using breaks and using shorter and easier sentences.

Eliminate Filler Words

Have you noticed that you act differently around certain people? It might be because you want to give off a certain impression around them or fulfil their expectations (or at least those you think they have).You are not playing only one role but many. When someone else takes to role you would normally take, you feel an inner conflict and try to reduce it by bringing the other person down, taking a different role or questioning yourself. Remember that just like you, everyone else plays a different role around other people. Remembering this will help you be more confident.

How You And Others View Yourself

In an organization or in society in general, there are different ranks, for instance a politician is ranked higher than a prisoner.People with the same rank associate more as they feel more comfortable around each other. It also common that we reach out for people who are ranked higher as we are.It is hard and takes time to climb up the ladder but it is easy and happens quickly to fall down into lower ranks.With a higher rank comes more power, it is easier to influence others.

Different Ranks

Ranks are different from status. Remember that someone can have a high or low status, depending on what they do in a certain situation.Just because someone has a higher rank, doesn’t mean their status is higher in that situation. For instance, a boss appreciating the amazing performance of an employee means that the employee currently has a higher status while the boss is still ranked higher.Using your own status consciously can help making other people feel better.

Status And Ranks

Power refers to skills, talents and competence. There are three dimensions of power:<ul><li class="ql-align-justify">Individual vs. structural: Talents that are learned and trained (e.g. knowledge, charisma) vs. things you are born with and that are hard to change (e.g. nationality, health, age). Structural power influences individual power and is depended on the place.</li><li class="ql-align-justify">Visible from outside vs. not: You can hide or show off your individual and structural power.</li><li class="ql-align-justify">High class vs. low class: Depending on the situation, your power might bring you privileges, prejudices etc.</li></ul>

Power

Self-worth is directly linked to your status. When feeling confident in yourself and having a high sense of self-efficacy, your status will automatically increase.Raising other people’s confidence is not only beneficial for them but also for you! Remember that the actual outcome is not always what you intended – put yourself in the other’s shoes. Beware self-fulfilling prophecies and also keep in mind that self-worth can be destroyed within seconds but takes ages to build. The closer you are to someone, the more their self-worth is dependent on you.

Self-worth

Sometimes it is necessary to interrupt someone as they might be a very talkactive person that never stops talking.<ol><li class="ql-align-justify">Show appreciation and say something positive.</li><li class="ql-align-justify">Take something the other person said and talk positive about it.</li><li class="ql-align-justify">Use a bridging sentence to control the conversation in your desired direction.</li><li class="ql-align-justify">Don’t let yourself be interrupted and at the end, ask a question back. It can happen that both of you speak at the same time. Continue speaking confidently yet friendly.</li></ol>

Interrupting Someone

<ul><li class="ql-align-justify">Imagine a 90° angle in front of you. Make sure that the people you want to influence are in that 90° field.</li><li class="ql-align-justify">To reach everyone in the audience, even the people in the back, you don’t necessarily have to speak louder. Increase your presence by imagining yourself as a big lamp that can shine with only one body part or the entire body. You can also use this as a visualisation exercise.</li><li class="ql-align-justify">The barkeeper-effect: Interact with your environment (people and objects) naturally as if you would do so daily. This will appear professional.</li><li class="ql-align-justify">Get to know the room by looking at it from different angles.</li></ul>

Your Presence In A Room

Give the door as little attention as possible and instead focus on the people in the room. This includes not looking at the door but facing the room. Again, imagine you did this every day. You can open the door with one hand and close it with the other without having to turn your body.Now, after you had a little time to observe the room, walk in confidently. If you still don’t know where to go, take a few slow steps until you know where to go. Remember the popular quote “walk in as if god sent you”.

Entering A Room

When it comes to body language, practice is essential. Only by observing closely and taking time to reflect you can truly understand human behaviour. This applies to both understanding behaviour of others and your own – and using it to your advantage.As already mentioned, I recommend reading <a href="https://dsta.sh/fMUGyPMWXxEymZMH9">“What every BODY is saying” by Joe Navarro</a>. But any book of his or his YouTube channel can be helpful.You might also like this: <a href="https://dsta.sh/bkhBAKiz8DLJyYJJ7">Appearing confident with tips from Vanessa Van Edwards.</a>

Deepening Your Learning

This is a summary of the German book "Die Power der persönlichen Präsenz" by actor and psychologist Benedikt Crisand.

Understand yourself and those around you.

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Benedikt Crisand: The Power of Personal Presence

It is the culmination of technical skill, artistic expression and dedication to creating a compelling and visually appealing dance performance.The way you execute the dance moves might be the reason why your moves don't look like those of the choreographer.Using the following variations of initiations, endings and textures will help you adjust the movements. With that you can either make a dance appear soft and floaty or sharp and powerful. This changes completely how a move feels and what it looks like.

What Is Dance Execution?

This refers to how you start a movement.<ul><li class="ql-align-justify">Fast-slows: Start off fast and perform the rest of the move slower. This adds a little extra groove.</li><li class="ql-align-justify">Launch: Use your whole body. It adds a feeling of weight.</li><li class="ql-align-justify">Release: Imagine your body unfreezing from the starting pose so that you can finally move around freely.</li><li class="ql-align-justify">Pop: Use muscle contraction at the beginning and then quickly relax your muscles. This adds a sharp and snappy start.</li></ul>Sources of initiation: It is important to figure out, which body part initiates a dance move: This could be basically any body part, such as your arms, legs, chin, knee, hip or neck.

Initiations

This refers to how the movement ends.<ul><li class="ql-align-justify">Dime stop: Here, you stop instantly.</li><li class="ql-align-justify">Drift: You finish by moving through the ending rather than stopping.</li><li class="ql-align-justify">Reverb: "Bounce back" a little to give the illusion of weight at the end.</li><li class="ql-align-justify">Walk off: Here, the move doesn't actually have a clear end. You could simply walk off.</li></ul>

Finishes

Texture is the physical representation of the way a move feels to the eye.It consists of:<ul><li class="ql-align-justify">Speed: How fast or slow you perform a move.</li><li class="ql-align-justify">Levels: Where you perform it (high up or low).</li><li class="ql-align-justify">Tension: How much tension or relaxation you have in your body.</li></ul>Dynamics are the differences between the intensity of those building blocks. Adjusting these will help you match the feeling of a song. It is best to choose the ones fitting the song most.

Textures And Dynamics

Dancers often imitate real-life objects with their movements as it can be seen in different types of textures:<ul><li class="ql-align-justify">Floaty: Starting of a little faster and then going slow.</li><li class="ql-align-justify">Speed ramp: Going slow to fast.</li><li class="ql-align-justify">Stop motion: Performing a move with little stops.</li><li class="ql-align-justify">Honey: Going fast to slow but your body continues to hold tension like your moving through honey.</li><li class="ql-align-justify">Shaky: Like you're freezing and shivering.</li><li class="ql-align-justify">Sharp: Fast movement from initiation to dime stop.</li><li class="ql-align-justify">Soft: Flowing all the way through.</li><li class="ql-align-justify">Bouncy: Bouncing to add a groovy vibe.</li></ul>

Types of textures

Figuring out the intention behind a move can be extremely helpful, as intentions tie the moves together. So when learning a choreography, try to figure out the intention behind a move or the dance in general and try to match it."Don't just ask yourself what they are doing, ask why."Now, go out there and improve through practice!

Intentions

This is for anyone wanting to improve their dancing skills or choreographies by making the execution of the dance movements better.

Now that you've watched our "Choreography Retention" video, it's time to focus on making those moves look ✨amazing✨ by improving your Dance Execution! 

Take STEEZY Dance Classes → https://link.steezy.co/movement-execution
Connect and follow our other social channels → https://steezy.co/links

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CREW:
Director: Clay Boonthanakit
Host: Kaylar Preite @kaylar.preite
Writers: Clay Boonthanakit & Kaylar Preite
Creative Director: Nic Scarlett
Editor: Lea Gredonia
Camera Operator: Earney Chang
Producer: Alec Albright
Social Media Manager: Phoebe Hines
Production Assistant: Elita Loveless

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0:00 Intro
0:17 Movement Execution Explanation
0:58 Initiations
2:04 Finishes
2:39 Textures & Dynamics
4:10 Wrap Up
4:58 Take STEEZY Online Dance Classes!

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How To Improve Dance Execution More Effectively | Back To Basics

The six pillars of mental health, physical health and performance are:<ul><li class="ql-align-justify">Sleep</li><li class="ql-align-justify">Sunlight, proper light and dark exposure</li><li class="ql-align-justify">Nutrition</li><li class="ql-align-justify">Exercise, cardiovascular movement</li><li class="ql-align-justify">Stress management</li><li class="ql-align-justify">Relationships, social interactions (this also includes the relationship with yourself)</li></ul>Huberman adds oral health, as it influences the entire body, such as your brain or your gut health.

The Six Pillars Of Health

Discover in which category you fall into and how it affects your teeth and mouth.Category 1: People in this category brush their teeth twice a day, floss, use mouthwash, teeth whithening products and take other measures to maintain clean teeth and fresh breath.Category 2: People in this group brush their teeth once or twice a day but rarely floss and see a dentist every 6 months to 2 years.Category 3: Those in this category not only focus on clean teeth but also pay attention to their oral microbiome.

What Category Do You Belong To?

Huberman argues that ~90% of people fall into categories 1 and 2. However, these categories may not be the best ones.You might be surprised, but people in category 2 sometimes have a healthier oral microbiome than those in category 1.It's important to consider both tooth health and the oral microbiome.With the knowledge you will now gain, you can easily shift into category 3!

Evaluation

Hold on - knowing how your teeth are structured is important in order to understand the following tips.Teeth are layered structures:<ul><li class="ql-align-justify">The outer layer is called Enamel, it is translucent.</li><li class="ql-align-justify">The layer underneath it is called Dentin, it plays an important role in mineralization.</li><li class="ql-align-justify">Next to the teeth are the gums (Gingiva), which fix the teeth. They are connected to the bloodstream, bones, etc.</li></ul>Interesting side fact: The mouth heals with almost zero scars, which is quite impressive compared to the rest of the body.

Mouth Anatomy

The mouth is consistently in a state of either demineralization or remineralization. This happens mostly in the Dentin. They are based on the pH level of the mouth and the saliva that is being produced.Remineralization is good. Did you know that cavities can be repaired and filled naturally? During remineralization, structures are built that put minerals back in and fill up cavities.

Mineralisation Of The Mouth

Cavities grow from the enamel to the dentin and they often need to be drilled and filled. Cavities are basically holes in the body. When filled with bacteria, they can become worse.However, as we have already learned, cavities can be quite resistant when the saliva is healthy. With a healthy pH, they can be prevented or treated.

Cavities

Cavities are not caused by sugar or any food, but by bacteria that feed on sugar. They produce an acid that causes demineralization. These bacteria often come from outside sources, such as strangers or from sharing bottles and kissing.Therefore, when it comes to cavities, there is no need to avoid any particular food or drink.The degree to which cavities can form is based on the amount of time the mouth is in a demineralized state!

What Causes Cavities?

During remineralization, minerals build structures with strong angles. Fluoride forms an even stronger building block called fluorapatite, which makes teeth even more resistant to mineral loss than the endogenous building mineral does.That is why fluoride was added to drinking water. However, too much fluoride can be dangerous. There is a heavy debate going on around fluoride. Huberman does not pick a side and instead suggests that you should decide for yourself how much fluoride you want to be exposed to.

Fluoride

...and Your Brain and Overall Body!<ul><li class="ql-align-justify">Alcohol: It puts your mouth in a deep demineralized state.</li><li class="ql-align-justify">Stimulants (or any drug that increases norepinephrine, epinephrine, or dopamine): They change the pH by making it more acidic, which leads to cavities, and they also encourage mouth breathing.</li><li class="ql-align-justify">Coffee.</li><li class="ql-align-justify">Mouth Breathing: It dries out your mouth and causes demineralization.</li><li class="ql-align-justify">Smoking, Vaping, Cannabis: In addition, they lead to deprivation of gum tissues.</li></ul>

List Of Bad Things For Your Teeth #1

<ul><li class="ql-align-justify">Sugar: It causes demineralization. After eating, rinse with water, floss, or brush.</li><li class="ql-align-justify">Mouthwashes: Especially those with alcohol as we now know.</li><li class="ql-align-justify">Foods stuck in the mouth for too long periods of time.</li><li class="ql-align-justify">Foods that are acidic: Eat them in a shorter period of time and not one slice every hour. Again, it is about the TIME the mouth is in demineralization! The sooner it can remineralize, the better.</li></ul>

List Of Bad Things For Your Teeth #2

During our circadian rhythm, the maximum amount of saliva is produced and our mouth maintains the best pH levels during the middle of the day. To keep our mouth remineralized, it is best to avoid eating during this time.Set a specific time frame for not eating in order to allow for an extended period of remineralization.Saliva production is reduced at night, making it less effective in "killing" bacteria. During this time, it is important to minimize the amount of bacteria entering our mouth. Make sure to brush your teeth at night! However, it is best to brush them twice or even thrice a day.

Saliva Production Around The Clock

The goal of brushing is to break down the layer of bacteria and thicker layers such as plaque.<ul><li class="ql-align-justify">Use a soft brush and be gentle. When using an electric toothbrush, only use the tip of the bristles.</li><li class="ql-align-justify">Do circles and brush every tooth.</li><li class="ql-align-justify">Brush your gums as it increases blood flow and transports nutrients. However, they should not bleed.</li></ul>Also, go to the dentist twice a year as they can identify cavities and remove plaque. The dentist polishes teeth to make them smoother so it is harder for bacteria to stick in there.

Brushing Your Teeth

The goal of flossing is to remove food from between the teeth.<ul><li class="ql-align-justify">Get a bit under the gum, do a circular motion, and lift it up along the tooth.</li><li class="ql-align-justify">Floss twice a day.</li><li class="ql-align-justify">Using a water pick is better than typical flossing. Typical flossing is better than using toothpicks.</li></ul>Children with too much space between the teeth don't have to floss.

Flossing

Bacteria love eating Xylitol! But it works differently than sugar: It doesn't produce the acids that demineralize. It reduces the number of harmful bacteria, inhibits the growth of cavities, and reduces inflammation.It can be found in some gums. Chewing them after eating is great! This also promotes saliva production.

Xylitol

<ul><li class="ql-align-justify">You can use toothpaste with Xylitol or with Fluoride (or without if you prefer).</li><li class="ql-align-justify">Do not use mouthwash with alcohol, you already know why.</li><li class="ql-align-justify">Most mouthwashes without alcohol can also be bad.</li><li class="ql-align-justify">A good, low-cost alternative is baking soda. It can whiten your teeth and scrape off bacteria. When using a soft brush, it is effective.</li></ul>

Toothpaste and Mouthwash

This is a good idea, but brushing lightly is better than harsh.It is also recommended to use a separate toothbrush for it, as different locations in the mouth have different bacteria. With that, you can prevent the bacteria from crossing over.In general, try to limit the amount of bacteria on your toothbrush by regularly changing it.

Tongue Scraping

Huberman discusses the importance of oral health and gives science-based protocols and tips to easily improve it.

In this episode, I discuss the importance of oral health for dental and microbiome health and general physical and mental well-being. I explain science-supported protocols for strengthening your teeth and gums, including how to remineralize your teeth. I cover the best approaches and timing for brushing and flossing, tongue, gum, and oral microbiome care and how oral health is critically important to offset metabolic, cardiac, and brain diseases, including dementia. I also discuss proper nutrition for oral health, fluoride, and how sugar and mouth breathing can accelerate tooth decay. This episode ought to be of interest to everyone seeking to improve their physical health, mental health, and lifespan, given the critical role that oral health plays in all of these.

Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Mateina: https://drinkmateina.com/huberman 
ROKA: https://roka.com/huberman 
Helix Sleep: https://helixsleep.com/huberman 
InsideTracker: https://insidetracker.com/huberman 
Momentous: https://livemomentous.com/huberman 

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Newsletter: https://www.hubermanlab.com/newsletter

Huberman Lab Episodes Mentioned
How to Optimize Your Water Quality & Intake for Health: https://www.hubermanlab.com/episode/how-to-optimize-your-water-quality-and-intake-for-health
Fluoride in Water (timestamp): https://youtu.be/at37Y8rKDlA?si=DgET0UUH3p_HVBWm&t=5375 
What Alcohol Does to Your Body, Brain & Health: https://www.hubermanlab.com/episode/what-alcohol-does-to-your-body-brain-health 
The Effects of Cannabis (Marijuana) on the Brain & Body: https://www.hubermanlab.com/episode/the-effects-of-cannabis-marijuana-on-the-brain-and-body  
Dr. Justin Sonnenburg: How to Build, Maintain & Repair Gut Health: https://www.hubermanlab.com/episode/dr-justin-sonnenburg-how-to-build-maintain-and-repair-gut-health 

Other Resources
Zero fluoride toothpastes on Amazon: https://amzn.to/4bBFHSo
Zellies’s Xylitol (no affiliation): https://zellies.com/collections
Biöm (no affiliation): https://betterbiom.com
Fygg (no affiliation): https://fygg.com

People Mentioned and Special Thanks To
Dr. Anastacia ("Staci") Whitman (Instagram): https://www.instagram.com/doctor_staci
Dr. Mark Burheene (Instagram): https://www.instagram.com/askthedentist
@BowTiedGatorDDS (X/Twitter): https://twitter.com/BowTiedGatorDDS
Dr. Kathryn Mueller (Instagram)‍: https://www.instagram.com/kathrynm_fit
Dr. Ellie Phillips: https://drellie.com

Timestamps
00:00:00 Oral Health
00:03:28 Sponsors: Mateina, ROKA & Helix Sleep
00:07:13 Oral Health Quiz
00:13:53 Teeth Biology, Cavity Repair
00:20:01 Mouth, Gums, Saliva
00:27:23 Sponsor: AG1
00:28:51 Cavity Formation, Bacteria, Sugar, Acidity
00:35:10 Teeth Remineralization, Fluoride, Water
00:42:57 Sponsor: InsideTracker
00:43:58 Tools: The “Do Nots” of Oral Health, Mouth Breathing
00:54:48 Tools: Fasting & Teeth Remineralization; Nighttime Toothbrushing
01:03:23 Proper Teeth Brushing; Tooth Sensitivity & Gums
01:08:16 Bacteria, Plaque & Tartar; Tooth Polishing 
01:11:02 Proper Flossing Technique, Waterpik; Children & Flossing
01:14:23 Tool: Xylitol, Bacteria & Cavity Prevention
01:19:43 Toothpastes: Xylitol, Fluoride, Hydroxyapatite
01:22:38 Mouthwash & Alcohol, Antiseptic Mouthwash
01:26:29 Tools: Baking Soda, Hydrogen Peroxide?, Salt Water Rinse
01:32:36 Alcohol-Based Mouthwash, Nitric Oxide
01:34:52 Tools: Canker Sore Prevention & Gut Microbiome; Sleep
01:37:47 Tools: Tongue Brushing; Toothbrush Care
01:41:38 Teeth Sealants; Metal Fillings, Mercury, Mastic Gum; Root Canals
01:48:43 Dentist Visits, Daily Routines & Oral Health
01:54:17 Practices for Oral Health, Oil Pulling
01:58:21 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

#HubermanLab #OralHealth #Health

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Disclaimer: https://www.hubermanlab.com/disclaimer

food

Food

habits

Habits

podcasts

Podcasts

Welcome to the official Huberman Lab YouTube channel. 

The Huberman Lab podcast is hosted by Dr. Andrew Huberman, a neuroscientist and tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.

Huberman Lab is frequently ranked in the Top 15 of all podcasts globally and is often ranked #1 in the categories of science, education, and health and fitness.


Andrew Huberman

How to Improve Oral Health & Its Critical Role in Brain & Body Health

<ol><li>I took these notes while listening to this podcast three years ago. I am not sure whether the episode linked is the one I listened to back then, but it's the closest I could find.</li><li>Dating advice is very sensitive and personal. I personally do not resonate with some of the advice Matthew Hussey offers (I modified them a little). Take what resonates, leave the rest!</li></ol>Relationship advice I resonate more with: <a href="https://dsta.sh/VACZ6rkrcgCzxDMh7">8 Rules Of Love Summary</a>Despite this, I still wanted to move the notes from my notes app to Deepstash as they might help someone.

Disclaimer

<ul><li>Don't change your behaviour daily. Consistency is important.</li><li>"Invest then test": First, invest in the relationship, then test if it works.</li><li>Communicate and give clear signs that you like them.</li><li>"I move a bit, you move a bit": Meet each other in the middle.</li></ul>

Getting To Know Each Other

If someone is intentional about dating, they ask intentional questions because they want to know you.

Imagine stranding on a desert island. There is land to be discovered but nothing yet to "see", you have to build the castle first. The same goes with relationships. We are so nervous on dates because we are already seeing the castle even though it is not there yet - you have to build it first.People also do not value the castle, they value the connection.

Building The Castle

Chemistry refers to chemicals released by your brain when you are in love with someone, such as oxytocin. Their release is reduced after 18 to 24 months into the relationship and has to be "build up" again.Compatibility lasts longer as it is not based on chemicals but on how you connect.

Chemistry Is Not Compatibility

There are four levels of importance:<ol><li>Admiration</li><li>Connection, chemistry or both</li><li>Commitment, saying "yes" to each other</li><li>Compatibility</li></ol>

Levels Of Importance

If someone is telling you something that would make their life more difficult to tell you, then it's probably true.

... when they tell you something bad about themselves."If someone is telling you something that isn't good for their pitch, that means it took some activation energy to do that." - Matthew Hussey

Believe Them

"Don't pick up the leaves from the tree, take the root of the tree."Take a problem at its root and solve it as soon as it arises. Don't allow small things to build up over time.The problem is never the other person but the relationship between you. Problems affect both of you and should therefore be solved by both of you.

Solving Problems

<ul><li>"Women have to ask questions too, even if they're afraid of the answer."</li><li>Men like it when a woman knows what she wants.</li><li>Women can also make the first step.</li><li>Men don't want attention, they want intention.</li><li>When someone says they don't want it, they don't want it - believe them.</li></ul>(Note: These ideas are originally based on heterosexual relationships but I personally believe they are not limited to any specific gender or relationship.)

Genders In Dating

Dating and relationship advice from Matthew Hussey.

Get my book Radical Confidence NOW
https://www.radicalconfidence.com/UDX497 

Get my FREE 4-part Confidence Course
https://www.radicalconfidence.com/cdg501?r_done=1 

Listen NOW to the WOI Podcast
https://podcasts.apple.com/us/podcast/women-of-impact/id1435217865

On Today's Episode:

Download the Relationship Survival Guide, which includes questions to ask your significant other that will reveal some deep truths here: https://impacttheory.com/knowledge-center/

On this episode of Women of Impact, motivational speaker and dating advice expert Matthew Hussey joins Lisa Bilyeu to discuss such matters and more as they break down the complicated parts of finding love and reveal how dating and relationships can be much simpler than you might think. They discuss the importance of feeling someone just try in a relationship, how to identify good intentions, why you have to invest in someone, the pitfalls of building up a story in our heads even before the first date, and why you should be willing to ask the difficult questions necessary in developing a strong relationship long-term. 

SHOW NOTES:

It’s Not That Complicated | Matthew shares the importance of feeling someone just try. [1:53]
Intentions | Matthew discusses the difference between attention and intention. [5:46]
Invest, Then Test | Matthew shares why trying and staying confident is key to finding love. [7:20]
Complicated | Matthew shares why we try to force a fix when it gets complicated. [12:45]
Fantasy | Matthew reveals the pitfalls of writing a story in your head before it’s unfolded. [15:15]
Process | Matthew shares the four stages of importance in developing any relationship. [18:13]
Maintenance | Matthew discusses why the work in a relationship never ends. [23:52]
What They Actually Mean | Matthew reveals the true meaning behind what he says. [27:09]
What You Can Trust | Matthew reveals what you can trust that signals he likes you. [31:45]
Ask | Matthew shares why you shouldn’t shy away from asking the tough questions. [33:56]
Be Ruthless | Matthew reveals why you have to stand firm in your conviction. [39:21]
Love Switches | Matthew discusses the importance of knowing what your partner needs. [40:05]
Difficult Talks | Matthew shares why you shouldn’t steer clear of difficult conversations. [43:12]
Connect | Matthew shares how you can get his free guide and follow him for more. [47:05]

QUOTES:

“Attention does not mean intention. We can get lots of attention from someone who has no intention of taking it anywhere further…” [5:46]

“Don’t invest in someone based on how much you like them, invest in them based on how much they invest in you.” [7:13]

“Instead of watching a story unfold, we’ve created the story before it’s happened.” [15:15]

“Women have to be brave enough to ask questions that they’re afraid of the answers to.” [35:35]

“Be kind in your tone, but ruthless in your actions.” [39:21]

FOLLOW LISA BILYEU:

Instagram: https://bit.ly/2TIsoKh
YouTube: https://bit.ly/2IAbTcH
Podcast: https://spoti.fi/2IEajGW

FOLLOW MATTHEW:

Website: https://threelovehabits.com
YouTube: https://youtube.com/user/gettheguyteam
Instagram: https://instagram.com/thematthewhussey
Facebook: https://facebook.com/CoachMatthewHussey
Twitter: https://twitter.com/matthewhussey

problemsolving

Problem Solving

Get my book Radical Confidence NOW
https://www.radicalconfidence.com/UDX497 

Get my FREE 4-part Confidence Course
https://www.radicalconfidence.com/cdg501?r_done=1 

Listen NOW to the WOI Podcast
https://podcasts.apple.com/us/podcast/women-of-impact/id1435217865

On Today's Episode:

Download the Relationship Survival Guide, which includes questions to ask your significant other that will reveal some deep truths here: https://impacttheory.com/knowledge-center/

On this episode of Women of Impact, motivational speaker and dating advice expert Matthew Hussey joins Lisa Bilyeu to discuss such matters and more as they break down the complicated parts of finding love and reveal how dating and relationships can be much simpler than you might think. They discuss the importance of feeling someone just try in a relationship, how to identify good intentions, why you have to invest in someone, the pitfalls of building up a story in our heads even before the first date, and why you should be willing to ask the difficult questions necessary in developing a strong relationship long-term. 

SHOW NOTES:

It’s Not That Complicated | Matthew shares the importance of feeling someone just try. [1:53]
Intentions | Matthew discusses the difference between attention and intention. [5:46]
Invest, Then Test | Matthew shares why trying and staying confident is key to finding love. [7:20]
Complicated | Matthew shares why we try to force a fix when it gets complicated. [12:45]
Fantasy | Matthew reveals the pitfalls of writing a story in your head before it’s unfolded. [15:15]
Process | Matthew shares the four stages of importance in developing any relationship. [18:13]
Maintenance | Matthew discusses why the work in a relationship never ends. [23:52]
What They Actually Mean | Matthew reveals the true meaning behind what he says. [27:09]
What You Can Trust | Matthew reveals what you can trust that signals he likes you. [31:45]
Ask | Matthew shares why you shouldn’t shy away from asking the tough questions. [33:56]
Be Ruthless | Matthew reveals why you have to stand firm in your conviction. [39:21]
Love Switches | Matthew discusses the importance of knowing what your partner needs. [40:05]
Difficult Talks | Matthew shares why you shouldn’t steer clear of difficult conversations. [43:12]
Connect | Matthew shares how you can get his free guide and follow him for more. [47:05]

QUOTES:

“Attention does not mean intention. We can get lots of attention from someone who has no intention of taking it anywhere further…” [5:46]

“Don’t invest in someone based on how much you like them, invest in them based on how much they invest in you.” [7:13]

“Instead of watching a story unfold, we’ve created the story before it’s happened.” [15:15]

“Women have to be brave enough to ask questions that they’re afraid of the answers to.” [35:35]

“Be kind in your tone, but ruthless in your actions.” [39:21]

FOLLOW LISA BILYEU:

Instagram: https://bit.ly/2TIsoKh
YouTube: https://bit.ly/2IAbTcH
Podcast: https://spoti.fi/2IEajGW

FOLLOW MATTHEW:

Website: https://threelovehabits.com
YouTube: https://youtube.com/user/gettheguyteam
Instagram: https://instagram.com/thematthewhussey
Facebook: https://facebook.com/CoachMatthewHussey
Twitter: https://twitter.com/matthewhussey

WARNING: Subscribing to this channel will lead to feeling like a badass with total confidence, zero excuses, & living life on your frikin terms! On this channel, boundaries, commanding respect, believing you are enough & aiming for an above average life are HIGHLY contagious side effects.

Before co-founding the billion-$ company Quest Nutrition, writing my best-selling book Radical Confidence, & becoming president of Impact Theory Studios I had ZERO confidence! I was playing small, trying to be a good Greek housewife, but totally lost myself in the process. And so homie, this channel is for anyone who is tired, lost & fed up! And  I interview some of the most successful & inspiring women in the game to bring you the straight-up, no-BS approach to help you KEEP. GETTING. BACK. UP!

So get ready for a dose of badassasy! Get ready to be motivated. Get ready to be empowered to stop waiting for someone to come & save you & finally become the hero of your own life!

Much Love,
Lisa B xxx


Lisa Bilyeu

If A Man Is TRULY SERIOUS About You, He Will DO THIS! | Matthew Hussey

If A Man Is Truly Serious About You, He Will Do This!

Are you ready to make this year the best one of your life?To make lasting changes, it is helpful to deeply reflect on the past year in order to figure out how you want to move forward in the next year and in life.In the following, there is a collection of journal prompts or questions that will help you do just that!These are not only from the video referred to in the title but also from these two videos by Lavendaire:<a href="https://youtu.be/Ix0CKoNUM_A?si=qyLccEIL4SJmQTUn">New Year Planning: Reflecting on 2023</a><a href="https://youtu.be/UekQ6qZ9GPw?si=VECqYbaNpP3XYf6R">2024 Goals: New Year Planning & Goal Setting</a>

How To Create A Better Year

<ul><li>What were the moments of pure joy that I experienced in 2023?</li><li>What about my life in 2023 am I most proud of?</li><li>What moments did I feel at my worst or lowest in 2023?</li><li>What do I want to release and leave in 2023?</li><li>2023 was the year that I...</li><li>List all your highlights and accomplishments from 2023.</li><li>What worked in 2023?</li><li>What didn't work in 2023?</li><li>What did I learn in 2023?</li><li>How did my life evolve in 2023?</li><li>What about 2023 am I most grateful for?</li></ul>

Reflecting On The Past Year

<ul><li>What will I create more of in 2024?</li><li>What is my theme of 2024?</li><li>What can I do to embody my theme this year?</li><li>How do I want to evolve this year?</li><li>What do I want to release this year?</li><li>What are my main goals for this year?</li><li>Which is my most important goal? Break down that goal.</li></ul>

Planning For The New Year

Journal Prompts that assist you in reflecting on the past year and creating goals for the new year.

Time for some new year journaling! Sharing prompts to help you reflect on 2023 and plan a better year in 2024. It's all about awareness + intentional design. If you’re struggling, consider therapy with our sponsor BetterHelp. Click https://betterhelp.com/aileen for a 10% discount on your first month of therapy with a licensed professional specific to your needs.

// mentioned
→ 2024 Artist of Life Workbook | https://lavendaire.com/workbook

// watch more 
→ 10 Ways to Change Your Life ✨ | http://bit.ly/316W5FO
→ 10 Easy New Year Resolutions Ideas | https://bit.ly/3kkLGB8
→ 10 daily healthy habits for a better you | https://bit.ly/3KZW8L2
→ Positive Affirmations to Change Your Life | https://bit.ly/3OHyl5i

📸 Instagram | http://instagram.com/lavendaire

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💌 Join our email list for weekly inspiration | http://lavendaire.com/mail

🌼 Join our Community on Discord | https://lavendaire.com/discord

💫 Free resources on Lavendaire | https://www.lavendaire.com/resources

⭐️ Exclusive SMS deals to the shop | https://shop.lavendaire.com/pages/sms or text JOIN to 855-933-3163

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Music by Epidemic Sound - http://bit.ly/2IBCok1 (30 day free trial)

Business inquiries | lavendaire@select.co

___________________________

//  ABOUT

I’m Aileen, a lifestyle creator sharing knowledge and inspiration on creating your dream life.

Lavendaire is a resource for personal growth & lifestyle design. Follow along and learn how you can create a beautiful and meaningful life.

Subscribe to Lavendaire to get inspired by new videos weekly! http://bit.ly/sublavendaire

___________________________

Disclaimer: This video is sponsored by BetterHelp.

productivity

Productivity

motivationandinspiration

Motivation & Inspiration

Hi, I'm Aileen! Lavendaire is a channel about personal growth & lifestyle design, where I share knowledge and inspiration on creating your dream life. ✨

Here you'll find content on: self development, self love, habits, healing, mindset, purpose, guided meditations, positive affirmations, and more.

Lavendaire is for the dreamers who believe. For those who are smart, curious, and conscious, with an open mind, a love for learning, and a deep desire to live a brilliant and vibrant life.

In short, Lavendaire is for the artist of life.

//  Life is an art. Make it your masterpiece.  // 

💝 Shop Lavendaire | https://shop.lavendaire.com
🌸 Listen to the podcast: https://lavendaire.com/llpodcast
💌 Join our email list: https://lavendaire.com/mail
🌻 Join our Community on Discord | https://lavendaire.com/discord

▸ website | http://lavendaire.com
▸ instagram | http://instagram.com/lavendaire

Business inquiries ONLY: lavendaire@select.co

Mailbox: 

Aileen Xu
PO Box 296
Brea, CA 92822

Lavendaire

How to Create a Better Year in 2024 🎉 New Year Journaling

How to Create a Better Year in 2024, New Year Journaling

Every essay in this book emphasizes the importance of your mindset. How you see the world around you, how you view and deal with your problems and what attitude you have towards life and yourself dictates how you feel and act - and ultimately the quality of your life and experiences.

Your Mindset Is Everything

Your problem is never the actual problem. The main problem you have is the way you look at it and how you deal with it. Your problems show you, what you need to work on and once you climbed that mountain, you will be much stronger and understand why things happened the way they did. Challenges lead to growth.

Problems Are Blessings

Have you ever been anxious about something you didn't care about? Probably not. You are only anxious about the things that matter to you. See your anxiety as an indicator for what is really important to you.

Your Anxiety Shows What's Important To You

Imagine a world where everyone is blind. What about you will impress the people around you? How will they view you?This is my favourite takeaway from the book, because it beautifully shows that none of all these materialistic things and outer looks really matter. What is of true importance is how you interact with the people around you, your character and your personality.Focus on how your life feels instead of what it looks like.

A World Full Of Blind People

These are my personal key takeaways from this book.

"Over the past few years, Brianna Wiest has gained renown for her deeply moving, philosophical writing. This new compilation of her published work features pieces on why you should pursue purpose over passion, embrace negative thinking, see the wisdom in daily routine, and become aware of the cognitive biases that are creating the way you see your life. Some of these pieces have never been seen; others have been read by millions of people around the world. Regardless, each will leave you thinking: This idea changed my life."--provided by publisher.

Benedikt Crisand: The Power of Personal Presence

How To Improve Dance Execution More Effectively | Back To Basics

How to Improve Oral Health & Its Critical Role in Brain & Body Health

If A Man Is Truly Serious About You, He Will Do This!

How to Create a Better Year in 2024, New Year Journaling

S K