Sometimes pain is needed in order to change something in your life that is holding you back from making you stronger.

Holding You Back

“Pain should teach you lessons”

Lessons that cause pain are crucial to be able to learn, adapt, and succeed in whatever you do.

Lessons That Cause Pain

All footballers who have succeeded in the sport have handled pain, conquered it, and found a way to succeed. How will you do it?

Conclusion

exerciseandfitness

Exercise & Fitness

sports

Sports

The Truth about Pain 

In the morning, your body is at its prime for physical activity. This can greatly benefit your health and weight loss. Make sure to move your body during this time to jumpstart your metabolism and burn calories and fat.
🏃‍♂️ Remember, the morning is the perfect time to exercise! 🌅
<ul>
 <li>🧘‍♀️ Stretch gently to wake up your muscles</li>
 <li>🚶‍♀️ Take a brisk walk or jog to get your heart pumping</li>
 <li>🤸‍♀️ Try a quick workout routine</li>
</ul>

Mornings - The Most Important Time

Benefits of Walking: 
<ul>
<li> Helps activate your body </li> 
<li> Can be a quick, simple and low-impact way to add exercise to your day </li> 
<li> Can be done anytime and anywhere </li> 
<li> Can help boost your mood </li> 
<li> Can help improve your overall health </li> 
</ul>
 Quick Tip: Set a goal to walk at least 30 minutes a day, or break it up into smaller increments. This can help you stick to it and feel accomplished! 💪

Adding Walking to Your Daily Routine

The sun is your best source for vitamin D, so make sure to get some sun every day! A morning walk is a great way to start your day and get your dose of vitamin D. 🚶‍♂️🧈
Need more tips? Here's how you can get enough vitamin D from the sun: 👇
<ul>
 <li>Spend 5-10 minutes in the sun a few times a week</li>
 <li>Aim for 10-30 minutes of sun exposure on your arms, legs, or back without sunscreen</li>
 <li>Make sure to protect your skin when spending longer periods in the sun</li>
</ul>
Enjoy your sunny days and get the vitamin D your body needs!🌞 #vitaminD #sunexposure

Don't Forget About Vitamin D! 🌞

Key Concept: Oxygen is vital for our body and affects fat burning.
- Oxygen is a type of fuel that our body needs to survive. 
- It impacts our overall well-being and helps us burn fat. 
- Make a habit of going outside every morning to take deep breaths.
🌬️😊

Oxygen - Fuel for Your Body

Improve Sleep in a Cold Room with Smart Devices and Ventilation

<ul>
 <li>Use smart devices to improve sleep conditions</li>
 <li>Consider ventilating room to save money</li>
</ul>

Temperature

Start your day right by incorporating a morning soft training session. This small step can have a big impact on your health.
Here's why:
<ul>
 <li>Morning exercise boosts your energy for the whole day</li>
 <li>You'll feel more motivated and productive after your workout</li>
 <li>It's a great way to start your day with a positive mindset</li>
 <li>Morning exercise can promote better sleep at night</li>
</ul>
Don't let anything hold you back from making this healthy habit a part of your routine! 💪🌅

Why Morning Soft Training is Your Key to Health

Don't forget the protein:
<ul>
 <li>Eggs</li>
 <li>Meat</li>
 <li>Chicken</li>
</ul>
Protein is vital for muscle energy.
Don't forget healthy fats and complex carbs:
<ul>
 <li>Avocado</li>
 <li>Whole grains</li>
 <li>Vegetables</li>
</ul>
Aim for a balanced breakfast to fuel your day. 💪

Nutrition Tips for a Healthy Breakfast

Sleep is crucial for your brain and body to function properly. Make sure to get 7-9 hours of sleep each night to allow your brain to process information and give your body the rest it needs.
Prioritize your sleep by turning off your electronic devices before bedtime and creating a dark and quiet environment to ensure uninterrupted and restful sleep.

Sleep and its Importance

An article from a russian fitness blogger

Статья автора «Арсений Ким» в Дзене ✍: Самое важное время дня – это время пробуждения. Именно утром формируется настрой на дальнейшую часть дня.

personaldevelopment

Personal Development

health

Health

mentalhealth

Mental Health

longevity

Longevity

7 Basic Morning Habits Helping to Lose Kilo

Exercise forgives a lot of sins.

There’s a saying that Stu Philips says, and I really like this saying: it’s that exercise forgives a lot of sins.I’m seeing that recurring theme in not just exercise physiology, but in other fields as well, sleep deprivation being one: insulin resistance goes up, there’s glucose dysregulation, homeostasis goes out of control, even all-cause mortality increases. But doing exercise mostly can rescue a lot of that. Physical activity really can forgive some of those sins.

“Not every night of sleep will be your best; not every meal will be the healthiest; heck, maybe you drink a bit of alcohol every now and then. But if you exercise... none of that matters as much.”

Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube.

habits

Habits

Exercise Forgives A Lot Of Sins | Dr. Stuart Phillips

Do a 10-15 min warmup, doing mobility, dynamic stretching, and agility.

Warm Up

Perform dribbling, passing, controlling, and shooting to master all aspects on the ball

On The Ball ⚽️

When performing an exercise don’t go one speed the whole time. For example if you are checking in for the ball you move slow and explode out to receive the ball. This goes for any movement in football since we are always stopping and starting in a football match.

Have Multiple Speeds ⚡️

Make sure you train your fitness by doing either runs or sprints. Always spend time on this 2-3 times a week.

Fitness

🏟️ How to train as a footballer 

You will never be where you are right now again. Enjoy this little unique part of life, try to take it all in, learn from it, and be excited for a new chapter to unfold.

Enjoy Your Current Life Situation

Appreciate moments that pass too quickly indoors. Feel the wind, the rain or the sun on your skin. Enjoy the view. Nature is home.

Get outside and let time pass.

productivity

Productivity

motivationandinspiration

Motivation & Inspiration

timemanagement

Time Management

Be Present & Enjoy Life

Longevity and aging can be influenced by sirtuins, proteins that regulate cellular health. Activating sirtuins through caloric restriction, intermittent fasting, and compounds like resveratrol can extend lifespan and improve healthspan.

Sleep is crucial for memory consolidation, emotional regulation, and overall health. Prioritizing sleep hygiene—consistent sleep schedule, dark and cool bedroom, and limiting caffeine and screen time before bed—can significantly enhance sleep quality.

Sauna use can mimic the benefits of exercise by inducing heat shock proteins, which improve cellular function and stress resilience. Regular sauna sessions can improve cardiovascular health, enhance muscle recovery, and reduce all-cause mortality.

The brain’s plasticity, its ability to adapt and change, can be harnessed through deliberate practice and mindfulness. Engaging in new, challenging activities and maintaining a growth mindset are key to enhancing brain plasticity throughout life.

Emotions are not universally hardwired but are constructed based on past experiences and cultural context. Understanding this can help reframe and manage emotional responses more effectively by altering one’s perceptions and predictions.

Optogenetics, a technique that uses light to control neurons, offers groundbreaking insights into brain function and potential treatments for neurological disorders. It enables precise manipulation of neural circuits to study their role in behavior and disease.

Mindset significantly influences health outcomes. Believing that stress can be beneficial rather than harmful can improve stress resilience and performance. Cultivating a positive mindset towards challenges can enhance overall well-being.

Chronic stress can lead to numerous health issues, including cardiovascular disease and mental health disorders. Stress management techniques like mindfulness, exercise, and social support are essential for mitigating the negative effects of stress.

Sensory substitution, where one sense compensates for another, demonstrates the brain’s adaptability. For example, using tactile feedback to convey visual information can help the visually impaired navigate their environment.

Meditation and mindfulness practices can rewire the brain to enhance focus, emotional regulation, and overall mental well-being. Regular practice can lead to structural changes in brain regions associated with attention and self-awareness.

Behavior change is best achieved through tiny habits—small, easy-to-implement actions that can be built upon over time. Celebrating small wins and designing for simplicity are key strategies for creating lasting behavioral changes.

Dopamine, a neurotransmitter associated with pleasure and reward, plays a central role in addiction. Understanding the dopamine cycle can help develop strategies for overcoming addictive behaviors by balancing pleasure and pain.

Emotional styles, such as resilience and outlook, are rooted in specific brain circuits. These can be modified through targeted practices like mindfulness and compassion training, leading to improved emotional health and well-being.

Physical exercise not only improves physical health but also enhances cognitive function and emotional well-being. Regular aerobic exercise can boost mood, memory, and protect against neurodegenerative diseases.

Vision and focus are closely linked. The way we use our eyes can influence our brain state and stress levels. Practices like panoramic vision and deliberate focus exercises can help regulate stress and enhance cognitive performance.

Self-compassion involves treating oneself with kindness and understanding during difficult times. It can reduce anxiety, improve emotional resilience, and enhance overall psychological well-being, promoting a healthier self-concept.

Meditation can induce structural changes in the brain, such as increased gray matter density in areas associated with attention, emotional regulation, and perspective-taking. Regular meditation practice can enhance mental and emotional health.d

Metabolic health is deeply connected to diet and sugar consumption. Reducing sugar intake and focusing on whole, unprocessed foods can improve insulin sensitivity, reduce inflammation, and lower the risk of chronic diseases.

The concept of allostatic load explains how chronic stress can lead to wear and tear on the body. Strategies to reduce allostatic load include improving sleep, regular physical activity, and fostering supportive social connections.

Telomeres, the protective caps at the ends of chromosomes, play a crucial role in aging. Lifestyle factors like stress management, healthy diet, and regular exercise can help maintain telomere length and promote longevity.

Learn lifestyle, mindfulness, meditation, health, brain science, and more from 20 featured guests on Huberman Lab.

mindfulness

Mindfulness

meditation

Meditation

Huberman Lab: 20 Lessons from 20 Experts

CARNIVORE

At 263 lbs and an estimated 33% body fat (over 70 lbs of fat), I’ve experienced a significant reduction in hunger since starting the carnivore diet 24 days ago. This has led me to an epiphany about how my body regulates itself on this diet. This sensation is similar to what people describe when using medications like Ozempic. When I consume nutrient-dense foods like meat, eggs, and grass-fed butter, my body’s leptin response is significantly higher than it would be if I had a lower body fat percentage, say 10%.

Managing hunger and weight with a higher body fat percentage is not challenging thanks to hormone balance.

At 263 lbs and an estimated 33% body fat (over 70 lbs of fat), I’ve experienced a significant reduction in hunger since starting the carnivore diet 24 days ago. I’ve noticed I feel full much quicker…

food

Food

podcasts

Podcasts

Exploring the Body’s Natural Regulation on the Carnivore Diet

I don’t drink; I don’t smoke; I don’t mess around; I don’t party. Am I lame for that? Absolutely. But to be lame in the eyes of somebody I would never want to be like, is nothing but an absolute success in my eyes. You see, it is certainly an uncertain person that needs company in what they do to feel like it’s the right thing. Real confidence stems from doing what’s best for you, even if that means doing it alone. My confidence comes from consistently pushing myself and leaving no gap between what needs to be done and what I do. Look who’s out here with me; nobody. And that’s just fine.

Wanna Edit Like This? Link in BioSubscribe and Turn on Post Notifications! 🔔 #motivation #mindset #success #speech #advice  Video Credit : ‪‪‪ @Williamscxtt...

William Scott: If No One’s Out There With You While You _____,

In many cases, what you hope to learn by reading books or listening to podcasts can only be learned by attempting what you fear. Some knowledge is only revealed through action.

Answer To The Expectation

Creativity is the focused combination of unlikely things. Your mind locks onto a certain element and then searches widely for something unexpected that fits with it. <ul><li>What can scuba diving teach you about agriculture? </li><li>What can trees teach you about public speaking?</li></ul>There is always some connective tissue between disciplines. If you wish to be more creative, look for the connections between two previously unconnected things.

Secret To Creativity?

The bad workouts are the most important ones. It's easy to train when you feel good, but it's crucial to show up when you don't feel like it—even if you do less than you hope.Going to the gym for 15 minutes might not improve your performance, but it reaffirms your identity. It's not always about what happens during the workout. It's about becoming the type of person who doesn't miss workouts.

When You Don't Feel Like Working Out

And once the storm is over, you won't remember how you made it through, how you managed to survive. You won't even be sure whether the storm is really over. But one thing is certain. When you come out of the storm, you won't be the same person who walked in. That's what this storm's all about.

"I was discovering that not all of the promises would be kept, that some things are in fact irrevocable and that it had counted after all, every evasion and every procrastination, every mistake, every word, all of it."

The Fear, The Creativity, The Bad Workout & The Storm.

problemsolving

Problem Solving

creativity

Creativity

3-2-1: The secret to creativity, how our challenges shape us, and the value of bad workouts

Many previous studies have only looked at 'fiber' as a single unit of nutrition. While as a whole, both soluble and insoluble forms of dietary fiber have wide-ranging health benefits – from satiety to lowering blood cholesterol levels – the sum of the parts has not offered insight to its weight-loss potential.Researchers are now coming to understand that fiber is an umbrella term, and that one particular type, β-glucan (beta-glucan), which is abundant in oats, may trigger the same beneficial metabolic functions that drugs like Ozempic do, without the price tag or side-effects.

“Fiber” And Weight Loss

In a new study, researchers undertook a thorough analysis of how different types of fiber impacted the gut microbiota, which play such an important role in how food is processed in our digestive system. They looked at pectin, beta-glucan, wheat dextrin, starch and cellulose, all plant-based fibers, and found that one in particular punched above its weight when it came to naturally fighting obesity.

Type Of Fiber And Weight Loss

In this latest study, the researchers allocated mice into five groups to all be fed high-fat, high-sucrose diets (HFD). Each group's diet also consisted of either 10% cellulose (control), pectin, beta-glucan, wheat dextrin or resistant starch. Health markers were measured over 18 weeks, assessing percentages of weight gain, fat mass and lean mass. They also looked at the effect of the diets on blood glucose levels after eating, up to two hours after consumption.

High-Fat High-Sugar Diet And Fiber

The researchers found that the animals on the 10% beta-glucan diets had significantly less weight gain despite their high-fat, high-sugar diet, as well as significantly less fat mass yet significantly higher retention of lean mass. These mice also demonstrated sustained energy expenditure, measured by their movements over 24-hour periods.The beta-glucan cohort were also the only group to show improved insulin sensitivity and beneficial blood-sugar levels throughout the 18 weeks.

High-Fat High-Sugar Diet And β-Glucan

Further analysis indicated that the animals on the beta-glucan-supplemented diets had developed the kind of microbiota that set them up for all of these positive health outcomes, altering the gut's bacteria and the molecules produced through digestion. These molecules, known as metabolites, are thought to be the key piece of the puzzle when it comes to how fiber encourages weight loss.

β-Glucan, The Microbiome, And Butyrate

The researchers found that one metabolite, butyrate, was the driver of this effect. Butyrate, a short-chain fatty acid (SCFA) produced by certain gut bacteria in the fiber fermentation process, stimulates the release of GLP-1, which we've come to understand plays such an important role in communicating to the brain that feeling of 'fullness' when we eat. Semaglutide drugs like Ozempic synthetically create this gut-brain scenario, though in a more potent way that doesn't face the same kind of rapid deterioration as when it occurs naturally.

Butyrate, GLP-1, And Ozempic

"Only β-glucan (beta-glucan) supplementation during HFD-feeding decreased adiposity and body weight gain and improved glucose tolerance compared with HFD-cellulose, whereas all other fibers had no effect," the researchers noted. "This was associated with increased energy expenditure and locomotor activity in mice compared with HFD-cellulose. All fibers supplemented into an HFD uniquely shifted the intestinal microbiota and cecal short-chain fatty acids; however, only β-glucan supplementation increased cecal butyrate concentrations."

β-Glucan Vs All Other Fibers

Say it with me, everyone, for some reminders of dietary truths beyond the latest TikTok trends:<ul><li>Eating patterns need to be individualized.</li><li>There is no one-size-fits-all diet.</li><li>Your weight is not the equivalent of your health.</li><li>Diets need to be sustainable long term.</li><li>Eat a wide variety of nutrient-dense foods you enjoy.</li><li>It’s complicated, but calories play the largest role in weight management.</li></ul>

If the title made you think “Well, science has spoken, the case is closed, let’s all jump on the Oatzempic train already!”, please do not read this.

Not all fiber is created equal, and one particular type may trigger the same beneficial metabolic functions that GLP-1 agonists like Ozempic do.

scienceandnature

Science & Nature

Weight-loss Power Of Oats Naturally Mimics Popular Obesity Drugs

Find 100+ Fun Facts about Exercise - Curated from popular Videos, Podcasts, Books, Guides & Articles - Genuine Insights from like-minded Users like You!