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Alternative Nose 👃 Breathing

 Suzanne M. Bertisch of Harvard Medical School and her colleagues reported, based on survey data, that more than 20 percent of American insomniacs do these breathing exercises to sleep better. They may be on to something.

In 2015 Cheryl Yang and her team at National Yang-Ming University in Taiwan showed that 20 minutes of slow breathing exercises (six respiration cycles per minute) before going to bed significantly improves sleep. Insomniac participants went to sleep faster, woke up less frequently in the night and went back to sleep faster when they did wake up.

The participants, all medical students, spent 15 minutes doing alternate nostril breathing—that is, slowly inhaling through one nostril and exhaling through the other by applying finger pressure to the side of the nose not being used.

On average, it took them only 10 minutes to fall asleep, almost three times faster than normal.

For the last 3 months I’ve been using a phone case because it seemed simple enough to keep me from forgetting my wallet.

I made sure for the last 3 months to only use my right hand anytime I used my cellphone.

After 3 months, I can say in my unprofessional opinion, the “damage” that the wallet does to your wrists, fingers, palm, even shoulders is not worth the convenience.

I don’t have a solution yet for what’s the best phone case to help lower the risk of wrist injuries & such but ill get back to you.

That is all, thank you for coming to my Ted talk

Before I leave my house everyday, I read this. It’s helped me over the last 5 years in understanding the bigger picture, cutting out the noise, eliminating distractions, but most importantly in finding my why & then understanding my how.

I ask myself everyday, am I chasing antelope or mice?

Stay Strong & Stay Home

Building Being Becoming 🔁

Building big (or bigger) biceps is no easy feat. It’s a much slower process than most people perceive it to be. But if you’re serious about maximizing and prioritizing your biceps growth? Then there are a few strategies we can employ that research has shown will be able to significantly speed up its growth.
 
The first and most important thing we’ll want to do to build big biceps is start adjusting our weekly biceps volume. More specifically, we will want to increase our weekly biceps volume to stimulate more growth. Why? Well, because the past work of researchers Brad Schoenfeld and James Krieger shows that there’s a dose-response relationship between weekly volume and muscle growth. Note that increasing your weekly biceps volume is especially effective in the event that you’ve reached a plateau. That is, your biceps just aren’t responding to your current biceps volume.
 
Next, you want to manage your recovery. In fact, you'd want to bias it to favor your biceps growth throughout this period. Just like our biceps, all of the other muscle groups we train require energy, effort, and nutrients to recover and grow. So if our main goal is to increase the size of our biceps? It’s likely a good idea to reduce the volume we devote to our other muscle groups. Doing so enables our body to favor our performance, recovery, and growth towards our biceps that we’re going to be training with quite a bit of volume.
 
Many people in the gym train without making time for recovery - and this slows down their progress in the gym MASSIVELY. Steer clear of this mistake with our 1-on-1 coaching program. My team of Certified PT experts - along with myself - are going to personally coach you so you get the most out of your training. To find out more: Simply DM “Find Out More”
 
Keep in mind, your nutrition throughout this period and during your training, in general, will always be the most important factor in building muscle and losing fat.
 

Two things people hate most in this world. 1) change 2) the way things are


Life is not a box of chocolates, life is what you make it, so what’re you going to make?

Float like a butterfly sting like a bee

to you.

My goodness, look how much you’ve grown this past year?

Remember when you thought your world was over because things were changing? Now look at you, looking at change with a smile, with a sense of excitement, with a sense of purpose!

You must be so proud of yourself?! I know I am!

This Valentine’s Day, like every Valentine’s Day, I ask you, if I asked you to name all the things you love, how long would it take you to name yourself?

The world has a whole lotta bad in it but it has a whole lotta good too, concentrate on the good, life is all about perspective & you deserve to know that YOU ARE LOVED!

Now, I think we can all agree on this one thing, don’t you hate when you’re about to hug someone really sexy & your face hits the mirror?!

Being healthy means loving yourself, so love yourself.

I’m really looking forward to all the new in 2022 that will show you & how “this diet” is the simplest & most efficient method to weight loss.

Listen, at the end of the day, all diets work the same, it’s a calorie deficit game.

You wanna raw dog 50 Oreos a day & tell me it’s keto? Amazing, I bet it’s effective as long as you’re hitting a calorie deficit *I don’t advice this type of meal plan*

Anyway, health is a long-term game, quick fixes & new fad diets will only be quick to lose but also quick to gain back.

Thank you for coming to my ted talk.

Stay Positive & Test Negative

Here’s a friendly reminder about balance ⚡️


This was me for many years, starting off strong but finishing either exactly where I was the week before or even worse.


Life is a marathon, not a sprint ⚡️


You’re doing great, stop being so hard on yourself.

There is nothing inherently wrong with added sugar.

All sugar - be it added sucrose (table sugar), high-fructose corn syrup, fruit sugar, agave nectar, or the sugar from carrots - has the same metabolic fate. It enters the metabolic pathway and results in the formation of acetyl-CoA

From there, acetyl-CoA can be used to generate ATP energy, form ketone bodies, synthesize fatty acids, or synthesize cholesterol. The fate of acetyl-CoA ultimately depends on the body's energy supply (i.e., energy balance)

I've shared my views before, and each time I do, I get pushback.

"But Rahim, I cut out added sugar and lost tons of weight!”

No. You reduced your calorie intake and lost weight.

"But Rahim, are you saying that chocolate and other sweets are the same as fruit?"⁣

No. Fruits and vegetables, which naturally contain sugar, also have many vitamins, minerals, and substantial fiber. Fiber slows digestion and helps mitigate spikes in blood glucose and insulin following a high carbohydrate meal. Fruits and vegetables are also quite satiating and low in calories

In contrast, foods high in added sugar are often hyper-palatable, calorie-dense, and contain fewer micronutrients. The added sugar itself isn't harmful - it just depends on the context of those sugars within the food matrix and, more importantly, the context of the diet as a whole

People like to demonize individual food ingredients because it's simpler than practicing moderation.

However, there are very few, if any, inherently harmful food ingredients.

If anything, the all-or-nothing mindset surrounding food tends to contribute to disordered eating and over-eating. People succumb to one piece of chocolate or one cookie, experience the "what the hell effect," and eat the entire box.

Let's stop the demonization of added sugar or any other individual food ingredients. When it comes to your nutrition, focus on the big picture - don't sweat the small stuff⁣.

Now the word “mind” is not the substance, only the name of the substance that can be changed. The 🌍 makes mind intelligence, that is, direction. I put no intelligence in it, but make it subject to intelligence.

Mind is a spiritual matter which, being agitated, disturbs the spirit. The mind, being the matter under the control of the spirit, is capable of producing any phenomena.

For example; the word fire, doesn’t mean the substance to be consumed but the process of consuming it. So mind is the name of a spiritual substance that can be changed.

The idea that matter and mine make the man prevents man from understanding himself. These last 2 years has helped the people to receive a great truth that will give an impulse and set them investigating a subject which will open to their minds new and enlarged ideas of themselves and show man what he is and how he makes himself what he is.

[Advice] I’ve drastically reduced the number of snacks I buy, replacing them with fruits and vegetables instead. This helps with making sure your hunger isn’t just boredom in disguise.

If you have any similar behavioral tips that work for you, please share!