#Caffeine Free Pre Workout

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[girlwithrituals]

GLOW UP GUIDE FOR 2025⠀

READ: On average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact. And considering that 2025 is precisely these many days away, why not start with our glow up plan already?

Physical Glow Up-

BODY

— 5-10K steps a day.

— 7-8 hours of sleep.

— workout everyday for 1 hr atleast- yoga/stretching/pilates/cardio. a workout may take one hour, but your mood will be boosted for the next 12 hours.

— posture training.

— sunlight exposure after waking up for at least 10 minutes.

NUTRITION

— 2-3 liters of water every day.

— limit your caffeine intake.

— avoid sugars as much as you can.

— high protein diet, pre and probiotics.

— more fruits and veggies (+ green smoothies if you like).

— no junk/processed food/trans fat.

— no eating after 8 pm.

SKINCARE

— be clear on your skin type (oily, dry, combination, sensitive).

— once you're clear, use these accordingly- cleanser, toner, targeted serum, eye cream, moisturizer, sunscreen (≥50 spf).

— keep your bedding clean as well.

— no picking of skin on your lips, cuticle etc.

— gua sha to help improve blood circulation and lessen toxins.

— cold therapy may take three to five minutes of being uncomfortable, but your energy levels will be boosted for the rest of the day.

— remove makeup before you go to bed.

BODY CARE

— shower every day.

— exfoliate 2x a week.

— use body lotion (shea butter/aloe vera gel/coconut oil).

HAIR CARE

— wash hair 2-3x a week

— oil your scalp 2x a week, at least 3 hours before shampoo.

— hair mask 1x per week.

— never brush wet hair.

— use silk pillow case.

HYGIENE

— brush your teeth 2x a day, clean tongue and the roof of the mouth daily.

— floss daily.

— cut your nails 1x a week, never remove the cuticles.

— glycolic acid under arm for odor and discoloration.

— never use soap on your coochie.

Mental Glow Up-

MINDSET

— set clear goals- define and breakdown your aspirations.

— start your mornings with positive affirmations.

— surround yourself with uplifting content and people.

— be shamelessly selfish to your career and mental health, remove anyone or anything that doesn't align with your priorities and wellbeing.

— boost your brain health by these 4 neuroscience tools:

difficult first: start your day with the most difficult task (cortisol and dopamine are high in the body meaning that your body/mind is primed to work).

rest your eyes: introduce a micro-pause after learning by resting/closing your eyes - will help retain information better.

tomorrow's worries: write tomorrow's to-do list before bed as it is proven to be effective in helping you fall asleep.

find time to play: engage in low-stake play. can be anything you find fun but where the outcome doesn't matter (induces neuroplasticity + reduces stress).

MIND

— meditation might take as low as ten minutes, but your focus will be improved for the rest of the day.

— no social media after waking up and at least an hour before bed.

— keep aside 1 hr of time to read daily! reading a new book may take five hours, but you will keep the knowledge forever.

— journaling, gratitude.

— digital detox once a week or for 12 hours.

— limit unnecessary screentime, unfollow or cut off people you don't want to see.

JOURNALING

— choose a regular time each day to journal, making it a part of your routine.

— find a quiet, comfortable place free from distractions. light a candle if you want.

— allow your thoughts to flow without censoring or editing.

— write about your feelings and emotions to understand them better. write about things you are thankful for to boost your mood. write about your short-term and long-term goals. identify what triggers certain emotions or reactions

— set a timer for 5-10 minutes and write continuously during that time.

— reflect on both positive experiences and challenges.

— make lists, journal your thoughts on these questions.

— journal at night to clear your mind before bedtime, because emotions and thoughts lose their power once we acknowledge them.

— a gratitude practice may take five minutes, but your mindset will be shifted for the rest of the day.

AFFIRMATIONS

— customise affirmations to your needs.

Personal Life-

WEEKLY TASKS

— initiate small changes: begin with small, manageable tasks such as making your bed or cleaning your room every sunday.

— celebrate your success: reward yourself when you achieve your goals or have a consistently productive week. consider treats like buying flowers for yourself or watching your favorite show.

DAILY WORK

— set achievable goals: establish realistic goals for the day, week, or month ahead.

— track your progress.

— organise your work space, declutter your shelves etc.

— embrace the power of lists: keep a list of tasks to be done and their deadlines. this way, you start each day with a clear plan. to make it visually appealing and motivating, consider using productivity apps like evernote, habit tracker, or notion.

PRODUCTIVITY TIPS

— wake up early.

— plan ahead everything, do scheduling. you can use:

google calendar / notion / tasks .

— if the task takes less than 2 minutes to finish, do it immediately.

— countdown rule, if you are procrastinating, count 1-2-3-4-5 and jump.

— start slow, don't rush and try to do everything at one time.

— follow a proper routine, use app locks based on screentime.

— pomodoro technique, 25 min work, and 5 min break.

— schedule longer break times as well e.g 30 min nap.

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[writer-ishh]

My Dungeon Meshi Modern AU Thoughts Instead of Writing My Economics Research Paper lmao

Ughhhh,,,, okay have been thinking about them all day and if one person manages to make it through the void and hear me out and talk about them with me then I’ll be happy lol.

WARNING: this is stupidly long, like I spent an absurd time writing every single little detail down. With that being said here we go:

cw//mentions and minor graphic descriptions of death, bullying, discrimination, injury, abuse, trauma, mental health issues, and abandonment

• Laios

- currently 26 and living with his sister Falin

- studying zoology part-time at the local college

- mostly does night classes since he works 1-2 jobs during the day to help pay for his and Falin’s tuition and apartment

- he and Fallin took their dog Muimui when they moved out, they also feed the local stray cats

- lived on a farm with his sister and parents when he was a kid, and is where his love of animals comes from

- however did not have the best of childhoods, as he was a frequent target for bullying due to having undiagnosed autism, and his father was very much a “nothing is wrong with you, toughen up the world isn’t going to coddle you” kind of person

- this was further cemented when he cried going hunting with his dad for the first time and refused to eat any of the deer or rabbit they had caught

- his mom had her own mental health problems that she was never diagnosed for, so often she fell into the same mindset as her husband when it came to Laios’ and Fallin’s behaviour, only she was more erratic due to her fear of one or both of her kids becoming like her

- never forgave his father after he sent Fallin off to a private middle/high school far away from their home, little did he know it was because the severe bullying Fallin was receiving was too much for her, and he wanted to send her away before she got hurt or worse

- nearly tried to run away at 16, however was caught by the police almost immediately and returned home

- completed his high school diploma and took off with Muimui without even saying goodbye to his parents, Fallin nearly joined him in the city but since she was still under guardianship of her parents, she couldn’t leave until she became an adult

- once graduated, she reunited with Laios in his apartment where they now live

- works nearly full-time at Senshi’s restaurant and works part-time as a janitor at their local zoo (he wants to be close to the animals lol)

- very busy but he makes it work, Marcille and Kabru have no idea how he does it without any meds or caffeine

- either has a worn out picture of him and Falin with their old dogs, or has a hand-made drawing of his theoretical strongest monster in his pocket that he looks at whenever he needs inspiration

- both him and Falin live wayyy out of the city center since rent is fucking abysmal downtown

- insists on taking the bus or walking everywhere since taxis and buying a bike costs too much, even if the commute is like 2 hours with 3 transfers

- despite this, he still has a drivers license

- the kind of guy you would expect to be eating leafy green tofu bowls from your local hipster vegan bistro, but is actually the kind of guy who eats the dubious $4 ground beef chubs and off-brand deli ham from walmart

- socks and slides with free college club t-shirts and cargo pants from the gap that come with like 50 pockets so he can carry all his stuff (the stuff mostly being dog treats and loose bird feed) bro has no drip aside from one outfit put together by Marcille

- uses the same highlighter blue and yellow adidas backpack he’s had since middle school, carries literally everything in there

- doesn’t listen to music, but if he does it’s rain/nature sounds with the $2 headphones you get from the dollarstore

- not much of a gym freak and usually just goes casually, prefers sports to working out (will have a protein shake but does not invest in creatine or other pre-workout supplements)

- either uses the same recyclable water bottle with the label torn off from a pack of 50 he got 3 years ago, or just uses one of his protein shake bottles I can’t decide

- hangs out with Marcille and Falin the most often (since Marcille constantly makes excuses to study with Falin at their apartment), sometimes gets smoothies or juice with Kabru if they run into each other

- hangs out with Senshi and Chilchuck less often, their time spent together is usually limited to having a beer after closing the restaurant or meeting together with everyone else to have dinner every couple months

- goal is to become a wildlife biologist when he graduates

- more to add if I think of it

• Fallin

- currently 23 and lives with Laios

- in her second year of studying veterinary medicine at their city’s main university

- grew up with Laios and her parents on their farm, also developed a deep love and appreciation for animals early on, but while Laios was more interested in the study of their behaviour, she was more interested in healing them

- also has undiagnosed autism like her brother, only when it came to her behaviours, she stood out a lot more and was subsequently bullied heavily for stimming, having major sensitivities to light and sound, self-isolating, talking to inanimate objects or “ghosts”, having a special interest in things like bugs or plants, and having a very specific schedule that adults had to help her with

- never really understood why adults or other children treated her differently, as she thought it was normal for everyone, however was still affected by having no friends aside from her brother during her younger years

- the bullying got so bad that kids began physically tormenting her, and since she never told Laios (who was in middle school and couldn’t always be with her), there was essentially no one to defend her

- very sadly culminates in an incident where she was intentionally locked in a graveyard overnight, and although she didn’t sustain any injuries she was fairly traumatized by the event, it was the final straw for her father to send her away to a private school at 12 years old to finish her education

- moved to a different city the next year where she stayed in dormitories, had her own room due to enrolling late

- also initially had a hard time making friends, and often cried since she couldn’t be with Laios, however no one bullied her for her autism and most often ignored her or gossiped

- had Marcille as a “buddy” to help her get acclimated to school life, however their relationship was quite awkward initially as Marcille thought she was unnerving and frankly a little stupid, however was completely shocked at Fallin’s nearly perfect grades

- school policy at that time stipulated that students had to return to the main hall for dinner at a certain time, however when Fallin doesn’t show up, Marcille has to look for her

- she finds Fallin at her secret hangout spot, similar to her dungeon in the anime, a corner with a group of trees and thick bushes that opened up into a grassy nook and a little pond, there they talk about what she does there and why she skips

- also similar to the anime, a fox (rather than a slime) catches them by surprise, but as Marcille tries to get it to run away by throwing rocks at it, Fallin stops her and explains it never comes closer than the tree line, she then points out that hurting while it’s already injured (has a slight limp) will cause it to die, allowing for the prey animals like squirrels and rabbits to eat away at most of the fauna surrounding the school, basically emphasizing the importance of all animals in an ecosystem and how it’s wrong to try and shift the ecosystem solely for our comfort or benefit (cheesy I know but it’s for the plot)

- she then offers Marcille the raspberries that grow on some of the bushes, and soon after Marcille asks if she would like to be friends

- they remain as friends in school only for another year, as Marcille graduates early and leaves Fallin behind much to her heartbreak, however does promise that she’ll visit and reunite with her soon

- by the time she graduates, she moves in with Laios and begins attending the same university as Marcille, there their friendship is reaffirmed, and they both start to develop feelings for one another

- full-time student but does work a few shifts at one of her university’s coffee shops whenever she can (tends to feel guilty about Laios helping her out with tuition on top of taking care of everything at home)

- in the honours program, and although she gets good grades her commitment is often questioned due to her habit of skipping

- reason for skipping is because she often does volunteer work at a nearby veterinary clinic

- unlike Laios, Fallin likes to bike to and from her classes

- it’s her main source of exercise, though she also does go to the gym if she has time, girl is absolutely built and is much stronger than she appears

- lives off of daily sweet treats and fried bologna sandwiches or tomato soup made by Laios

- frequently raids the raspberry bush growing outside hers and Laios’ apartment building, as well as the crabapple tree that technically belongs to the house next door but has its branches growing over the fence separating them

- also does not rely on excessive caffeine, but she does enjoy tea and coffee unlike Laios

- has a fjällräven backpack that Marcille gifted her for her birthday, mostly full of her textbooks but she does use it to carry rocks or sticks she finds interesting

- water bottle is a very dented bright pink hydro flask (also gifted to her by Marcille)

- has the jean shorts, tucked in t-shirt, and long cardigan look on lockdown, also wears hiking boots or converse, rarely is she seen in flipflops

- no make-up either, Marcille had to practically beg her to at least start using a clear lipgloss

- isn’t picky about music and usually just listens to whatever Marcille or Laios plays, sometimes she indulges in some lofi hiphop beats if she’s studying

- obviously best friends with Marcille but does not know she has a crush on Marcille, and thinks that her intense feelings of love and happiness are just normal girl friendship feelings (oh you poor thing)

- only vaguely knows of Senshi through the leftover food Laios sometimes brings home after his shifts, with Chilchuck she is more familiar since she sometimes visits him with Marcille on the weekends

- favourite thing is when her, Laios, Marcille, Izutsumi, Chilchuck, and Senshi all gather to get dinner together

- when it comes to her parents, she still maintains contact unlike Laios, though her messages tend to be generalized or cordial (not necessarily her intention it’s just she isn’t sure what to talk about in regards to her life beyond school)

- goal is to become a travelling wildlife vet

- more to add when I think of it

• Marcille

- is currently 26 and lives by herself (due to it being a modern au I’m imagining all races have the same lifespan of around 70-80 years)

- had probably the most normal upbringing and early adulthood out of all of the characters, both of her parents were very loving and attentive, always encouraging her and supporting her keen intellect through her hobbies

- however, they weren’t always around due to being very busy as government lawyers and often working late, she has very distinct memories of winning math and science awards as a child, looking out towards the crowd only to see her parents weren’t there

- was generally quite lonely during her childhood since she had no siblings or cousins to play with, a similar situation at school where most kids considered her stuck up or bossy when in reality she was just smart and was blunt about telling people when they were wrong about something

- is very close with Chilchuck, having known him and his family since she was little, although them all getting together was fairly rare, some of her fondest memories have been when they’d go on family trips together and she would get to play with Chilchuck’s daughters

- lost touch with him from ages 9-15 but reunited with him at 16 while he crashed at their place after his work injury and during his divorce, became very close with him during this time and developed a deep familial fondness for him despite all his teasing

- at 19 years old, she suffered a great deal of mental anguish as Chilchuck began to lose contact with her, Fallin was considering moving to a different city for university, and her father died due to a very sudden and unexpected stroke, she felt as though everyone in her life was slipping through her grasp and as a result, developed severe depression that would last until she completed her masters

- luckily, she had a good support system during that time and she was able to make it through the worst of it, however she still does struggle with motivation over simple tasks such as doing her hair or brushing her teeth

- her mood and outlook is much better though, having mostly returned to the same bubbly and dramatic personality that she once had

- is best friends with Fallin, and met her while at private school, mostly explained above, but her initial reaction of Fallin was quite negative before switching around after she realized that her way of thinking isn’t always the right one, even if the facts are right, her perspective and way of interpreting them isn’t always going to be sound

- this new perspective is what caused Marcille to become so enamoured with Fallin, eventually becoming a stupid crush that sticks with her to this day

- has her own studio apartment downtown, brand new building and everything (both parents are government lawyers so you can imagine the kind of money she has lmao)

- has a fawn floppy-eared bunny named Ambrosia

- despite her wealth, she doesn’t look down on her friends whatsoever, if anything she buys them expensive gifts as an act of kindness rather than an act of arrogance or condescension

- in the middle of attaining her phd in microbiology while doing independent research specializing in the study of telomere function

- attends the same university as Fallin

- graduated from high school at 16 and was done with her undergraduate by 19 and her masters by 21, a lot of people tend to think she’s full of herself but she often disregards them as people who don’t try hard enough

- born to carry her baby blue apple ecosystem in a cute tote bag, forced to haul her 7 biology textbooks in an ugly ass dark purple swissgear backpack she picked out when she was 12

- she has an unhealthy addiction to coffee and diet coke, literally cannot function without at least one per day

- cannot cook to save her life, lives exclusively off of pre-made grocery store meals or the sandwiches her university’s grab-n-go store sells, the kitchen aid mixer in her kitchen is practically a decoration at this point

- is actually the kind of person to be eating the leafy green tofu bowl from the local hipster vegan bistro

- has her own car and license, but lives close enough to her university to walk, Laios cannot fathom why she pays insurance every month for it but hardly uses or let anyone else use it

- I personally think she likes to rollerblade too

- jogging is her main form of exercise, but will also do yoga or calisthenics occasionally, probably the type of person to fall for a juice cleanse scam until Laios or Chilchuck scolds her for not eating enough

- I feel like she would be an intense swiftie (sorry :3) other than that, she likes the typical pop radio stuff that is played constantly

- at least she’s not a Stanley cup girl, she will use her scuffed gallon water bottle with the printed times of day until she dies

- very fashionable and loves to wear makeup, like wide leg pants or pleated skirts with penny loafers and cutesy blouses, a firm believer that any Korean makeup brand is far superior than anything Sephora could offer

- practically attached to the hip with Fallin, girl will find any excuse to study with her (the most pathetic sapphic ever someone put her out of her misery)

- otherwise, she’s buddy-buddy with Laios and Kabru but that’s about the extent of it, she’s known Chilchuck since she was little so he’s like an uncle to her

- she is quite friendly with Senshi and enjoys his cooking but hasn’t known him for a long time like the others, Izutsumi she treats like a little sister/niece and is always buying her things

- more to add when I think of it

• Chilchuck (you can tell he’s my fav because he has one of longest backstories lmao)

- currently 49 and living with Senshi and Izutsumi

- owns a two bedroom bungalow outside of downtown but still within the city, saved up for it after his divorce

- used to live in the suburbs with his ex-wife and daughters, but before that it was a shitty apartment close to where Laios lives now

- teen father, had Mayjack when he and his wife were 17 and had to graduate early so they could move out, they had Fullertom soon after and then Puckpatty by the time they were both 20, they got married at 22

- since neither could afford university at the time, Chilchuck went straight into a locksmithing trades program so he could have a decent income, his father had instilled a deep sense of responsibility and honour towards being a provider so he threw himself into his work which caused his and his wife’s initial frustration with one another

- when he was done apprenticing and when the kids were old enough to go to school, his wife went to university to begin studying teaching so she could become a professor, despite having to be home more often, Chilchuck still remained somewhat emotionally detached from his family

- by the time his daughters entered middle school, they had bought a house in the suburbs and his wife became qualified to teach

- feeling pressured by the mortgage, debt, and having to save for his daughter’s college, he began drinking more and taking a lot more hours at work, if he wasn’t working he was at the bar with his coworkers, he often didn’t come home until it was very late

- the final straw for his wife was when he showed up to work severely hungover and exhausted, then proceeded to nearly die in a home renovation project (passed out standing up and fell of a 20ft scaffolding, broke his hip and pelvis pretty badly as well as his humerus and quite a few of his ribs, also had a life-threatening brain bleed due to a skull fracture)

- at that point, all three of his daughters were already in university or trade school so his wife moved out and sold their house while Chilchuck was recovering in the hospital, she moved into a townhouse closer to the city’s main university where she still lives now with Fullertom

- having basically nothing in his savings, he crashed at Marcille’s parent’s place until he could save up a bit and get an apartment or townhouse (he and Marcille’s dad were friends in high school), essentially lived on their couch for about two years

- during this time, he became known as “Uncle Chil” by 16 year old Marcille and he developed a close uncle/niece relationship with her

- teased her as much as any uncle would, but also took her out shopping every couple of months, could never afford the stuff she wanted but he always got her lunch

- eventually, he saved up enough for the down payment of the two bedroom bungalow he lives in now and moved in, initially lost touch with Marcille but started being there for her more after her dad died, even began getting in touch with his daughters again at Marcille’s suggestion

- from then on, he took his work life more easily and tried to make time for himself in between shifts so that he didn’t feel he needs to drink himself stupid every time he came home, tried to pick up multiple hobbies and eventually settled on pottery making and brewing his own alcohol (that he sells…. mostly lol)

- meets Senshi at 42 when he is called in to install the locks and security system of the new restaurant Senshi is building, initially they had not been super friendly with each other, as Chilchuck found it infuriating how Senshi kept on wanting changes to be made to his security system, and how he was basically a walking construction accident waiting to happen

- once everything was finished however, Senshi offered Chilchuck a free dinner at his place as an apology for being stubborn, and unable to say no to free food (and alcohol) Chilchuck agrees

- they become friends after the dinner, however proceed to dance around each other for another 4 years until Marcille threatens to tell Senshi about Chilchuck’s feelings if he doesn’t confess himself

- Chilchuck does eventually confess (during a very charged “guy’s trip” to a resort in Mexico) and they start dating, after the trip, Senshi and Izutsumi move into Chilchuck’s place where they still currently live

- thanks to living with Senshi, Chilchuck adopts a more healthy lifestyle where he stops smoking, eats more, and drinks less, in return, he helps Senshi manage Izutsumi during her teen years as well as help out around his restaurant when he has time

- is generally living comfortably now, with a nice salary and more free time to commit to his hobbies, despite this he still deeply cares about his work and is a union man at heart who is always willing to rally behind his coworkers and organize when something happens

- mostly listens to 80s dad rock and some 90s grunge, is very proud of his CD collection

- dresses similar to Laios, however ditches the college club t-shirt and cargo shorts for polos shirts and chino shorts or dress shirts and casual slacks, also wears tacky boomer sandals for his feet or his construction boots

- drives a land rover defender that he bought in high school, cares for it deeply but isn’t a car guy by any means, he does the bare minimum maintenance to keep it safe and functional

- carries his minimal stuff in a sling bag and lunch cooler, but he also has a survival backpack in the back of his land rover for emergencies

- is a Stanley cup owner, has two, one from the 70s that his dad gave to him, and another white modern one from Marcille, his older one is covered in princess stickers from when his daughters were young

- pretentious black coffee drinker, makes fun of Izutsumi all the time for the amount of simple syrup and cream she puts into her iced coffee

- is okay at cooking, but is definitely more of a grill master, never ask him to deep fry anything though

- is also surprisingly handy thanks to the skills his dad passed onto him, speaking of his family, he isn’t very close to his mother and siblings since they all moved back to their home continent after Chilchuck graduated, he still sometimes travels alone on special holidays or on the anniversary of his father’s death but only if he can afford it

- is now a supervisor of his own crew, initially he wanted to own his own locksmith company, but he also wants to retire soon so he needs to save up as much as he can

- has two main friend groups, one he refers to as “the freaks” which includes Laios, Marcille, Fallin, Kabru, Izutsumi, and Senshi, and the other he refers to as “work” which includes Namari, Mickbell, Kuro, and Dandan

- is closest to Senshi and Marcille, seeing them as his family, however is a bit more distant with Izutsumi since he doesn’t want to automatically take on a “step-dad” role in her life, the reasoning mainly stems from his respect of her and her decisions on who she gets to let in her life, but is also because he wants to avoid things becoming awkward between them

- is, if not begrudgingly, friendly with Laios and Fallin, deep down he cares about them more than he lets on, is mostly cordial with Kabru

- is surprisingly close to Namari, however they keep their relationship strictly within their workplace and the bar they sometimes hit up afterwards

- is closer to his ex-wife and daughters now, having dinner once a month at his ex-wife’s house, they still haven’t really reconciled but they’ve allowed each other to move on

- more to add when I think of it

• Senshi (also super long please forgive me)

- is currently 52 and living with Chilchuck and his adopted daughter Izutsumi

- lives in Chilchuck’s house, but used to own a condo near the restaurant he used to work for

- when he was a child, he lived on an entirely separate continent in the remote far north, the village he grew up in was known for its mining industry, most of the community including his parents were miners, however an accident killed his father and cancer killed his mother when he was a baby, so his father’s friend Gillin took Senshi in when he was 2

- due to the mining culture surrounding the village, it was expected that Senshi also become a miner when he grew up, this coupled with the hyper-masculine ideas of honouring his late father and carrying on the bloodline, made Senshi not really put in much effort into school since he believed it had no use for him, a decision that would later hinder his career and degree options greatly

- once graduated from high school, Gillin immediately had Senshi take his safety courses and get his certification so he could get a job as soon as possible, with some references from Gillin himself, Senshi was able to land a beginner’s position within the company Gillin was in

- worked 7 years mining coal until the mine ran dry and he had to look for work elsewhere, jumped positions between 3-4 companies over another 8 years mining iron and copper until he landed a 2 year contract at a remote but booming silver mine

- was put into a 6 man team composed of himself, Gillin, Brigan, Invar, Totan, and Noor, where they would descend into a highly unregulated and dangerous mountain mine and extract the massive veins of silver, they all were paid well, but the conditions were next to abysmal

- 1 year and 9 months into the contract, a rockslide on the south side of the mountain caused a cheap tunnel support to collapse over the only exit leading out of the stope they were mining in, effectively trapping them indefinitely

- luckily they had a ventilation shaft, but none of them could fit inside and escape or yell for attention since they were trapped over 200ft deep and 500ft in the mountain, so their only option was to ration their food and wait for help to arrive

- they do try to escape in other ways, such as mining through the collapsed support, however this only leads to injury among the group, and as much as Senshi wanted to help, he was under strict instruction by Gillin not to over-exert himself, even though he wasn’t a kid anymore, he still had the most strength and wits among them all, this also results in him receiving the most food much to Brigan’s rage

- in an attempt to be useful, Senshi started drawing up the maps of the mine to see if there was a tunnel close by they could mine into

- as more time passes and they realized no one would be coming to help them, their escape attempts become much more desperate, one attempt to blow up the collapsed tunnel entrance with their remaining explosives leads to the death of Totan, another attempt to start mining over the collapsed tunnel entrance leads to the death of Noor, one last attempt to remove the panelling lining the ventilation shaft so they could be able to fit through leads to the death of Invar, leaving only Brigan, Gillin, and Senshi left

- after six weeks of being trapped under ground, Brigan mentally snaps and tries to cannibalize Senshi so they could eat his flesh, this leads to a physical altercation between Gillin and Brigan which ends in an unstable overhang of rock to collapse and crush Brigan and for Gillin to succumb to his wounds and exhaustion

- alone and starving, Senshi realizes he is now skinny enough to fit through the ventilation shafts and crawl his way out, he uses a combination of ropes and support spikes to help aid him, but soon quickly realizes he mostly has to navigate in the dark

- for two more weeks, Senshi follows the map he memorized and the feeling of airflow to make his way out, only surviving off of his remaining water, in the end he managed to crawl out of a shaft just outside the mining camp

- relived and also deeply saddened, Senshi remains near the shaft until some workers doing a perimeter check find him in the morning, he is promptly taken into the hospital to treat his injuries

- after explaining the situation to the police and his boss, his boss offers him a $30,000 payout to keep quiet and say nothing, the officers say it is possible to take his boss and the company to court, however it would likely put him into massive debt trying to find a good lawyer, in the end Senshi takes the money and leaves the camp for his village

- what’s left to him by Gillin is another $50,000 in savings and property assets, the rest is given to his remaining family, the first thing Senshi buys with the money is his adamantine pot and mythril knife, using both to make a soup Gillin would often feed him, and leaving five bowls of it outside of the collapsed silver mine before moving out of his village for good at aged 35

- he moves to the continent and city where all the other characters are currently living, buying his condo and deciding to enter into 4 year culinary school program

- during these 4 years, Senshi comes to realize that cooking is his true passion, finding it immensely rewarding and fulfilling, and even though he didn’t make many friends due to his unorthodox taste and recipes, it was still the most happy he’s ever been

- about 1 year after graduating and getting a job as the main line cook for a high end restaurant, Senshi meets and adopts 5 year old Izutsumi

- he initially sees her wandering around the green belt outside and behind the restaurant, kicking rocks and occasionally running and hiding in trees, he was always worried she was homeless, however would always see she was gone by the time he was done his shifts

- around five months of this, Izutsumi notices and begins to approach Senshi, as if she had wanted food, Senshi would usually offer some of his packed lunches or leftovers and she would always accept and sit next to him while they ate

- Izutsumi usually never spoke but was always ravenous, Senshi often worried that she was being abused, but whenever he would ask she would always say no, and since she was a healthy weight and never had any bruises or welts, Senshi reluctantly believed her, after that though he began packing more food

- eventually, a woman (Maizuru) approaches Senshi after one of his shifts and bluntly asked if he would like to take care of Izutsumi from then on, baffled he asked who she was and why she knew he was feeding Izutsumi, and she explained that she is her caretaker

- she also explained that since Izutsumi seemed to trust and respect Senshi the most, that he would be the best person to give her a chance at a normal life and raise her into an adjusted adult, due to the fact that she has no regard or interest or respect in her or the rest of her foster family, she then conceded that her question was rather sudden, but still implored Senshi to take her into his care or otherwise she would be forced into an orphanage

- thinking of Gillin, and with the wound of his crew’s death still in his mind Senshi, perhaps impulsively, agrees to take Izutsumi in, much to Maizuru’s delight and thankfulness

- the next day, she returns with Izutsumi and her things and tells Senshi that she will handle most of the legal paperwork aside from the few forms that he will have to sign

- from that point onward, he took care of Izutsumi and made sure she got through school, although she wasn’t completely responsive and obedient, he was still very patient and understanding with her, except for the first few times she would keep on running away from school to join him for his lunch breaks

- they have a very trusting relationship with one another, and Senshi is the only one Izutsumi will open up to, Senshi often encouraged her talent of athleticism by signing her up for various sports, he was and still is very attentive towards her needs and is always feeding her the things she likes (and dislikes)

- Senshi works at the restaurant for another 9 years, simultaneously saving up for his own restaurant and saving for Izutsumi’s college, at age 45 he meets Chilchuck during the construction of his restaurant and they form a close friendship

- subsequently, he is introduced to Marcille, Fallin, Laios, and even Kabru, but still mostly interacts with Chilchuck and Itsuzumi

- however he is quite close with Laios since he works as a server at his restaurant and is very enthusiastic about his cooking technique, flavour pallet, and types of dishes he serves

- at age 49, he officially opens his restaurant and starts dating Chilchuck, the three of them all move in together and become a household unit

- is now very happy with where he is at in life, works and manages his restaurant while still making time for Izutsumi and her hobbies, is very close with Chilchuck and becomes the first person he opens up to about his past and what he went through, generally the grossest and most sappiest old couple you will ever meet

- made a Senshi-sized hole deep into the fabric of Chilchuck’s home, converting his backyard into a full vegetable and flower garden that he maintains, is super proud about it and often leaves the prettiest flowers on Chilchuck’s side of the bed or in a vase on Izutsumi’s bedside table

- head-chef and owner of his restaurant, his favourite part is being able to cook what he wants for a very specific audience (people like Laios)

- his food is not super high-end but also not like a family diner either, a healthy mix of both, like kid friendly while still being classy and opulent enough to take someone out on a date there

- drives his beloved suzuki carry to and from work every day, does a good job maintaining it on his own despite it being boring according to him

- I honestly don’t really know what Senshi would listen to, I feel like the most in character for him would be folk music from his home country or bossa nova i can’t really decide

- coffee with lots of sugar but no cream or milk, prefers drinking black tea with milk and honey if he has a choice

- bag is a basic backpack with minimal items like wallet, keys, lipbalm, mints, etc… always has a change of clothes in case his gets dirty at work, also has extra hair and beard nets, some stuff for Izutsumi is in there too

- water bottle is also a vintage stanley cup, but his is wayyy more dented than Chilchuck’s and older (from like the 50s) refuses to buy anything else until it is unusable, has had the same piece of duct tape sealing a leak near the bottom for the past 20 years

- also can’t decide if he’s a t-shirt or Hawaiian shirt kind of guy, probably a healthy mix of both, also mostly wears shorts or a kilt-like garment native to his home country, lives exclusively in sandals you will never find him in close-toed shoes unless he’s working

- funny story deriving from this fact, the first impression Chilchuck ever had of Senshi (aside from “damn he’s kinda hot”) was “oh my god how the fuck is this guy not dead” due to the fact that Senshi showed up to the construction sight with flip flops, no safety helmet, and no safety vest on whatsoever

- more to add when I think of it

• Izutsumi (still a cat-girl in this universe)

- currently 17 and living with Senshi and Chilchuck

- used to live with the Nakamoto’s as a foster child, however hated living there due to the unfamiliarity and attempts at sweeping her past trauma under the rug and refusing to treat her for it

- life before the Nakamoto’s is fuzzy, it’s implied by her councillor and confirmed by Maizuru later on that she was raised by her mother until she died or abandoned her at 3 years old, was then placed into the care of another foster home who physically and verbally abused her, keeping her chained up in the basement most of the day and hardly feeding her, if not forgetting about her all together

- she was taken in by the Nakamoto’s at aged 4, and had a very hard time managing her due to her stunted social skills, anger issues, and delayed language development manifesting itself in avoidance behaviours such as running away and lashing out violently

- had frequent nightmares during this time, resulting in her becoming very clingy during the night

- would often run away to the green belt close to her house, the same green belt that was connected to Senshi’s restaurant

- initially only approached him because of the smell of food, her prior abuse and malnutrition resulted in an early form of binge eating, so she often sought any sight, smell, or taste food as a way of safety and comfort

- unlike all her previous caretakers, she found Senshi to not be malicious or uncaring towards her, especially after he started sharing and bringing food for her, her ease around him didn’t go unnoticed by Maizuru who then offered Senshi the deal to take care of her

- initially hated living in Senshi’s condo since the small space reminded her of the basement she was kept in, but soon found it to be much more comfortable if she could smell the food Senshi would make

- Received counselling for her trauma and slowly began to get better, however she would still frequently act out or skip school as a coping mechanism, however, Senshi helped her regulate her energy and emotions through signing her up for various sports, she did volleyball, hockey, wrestling, swimming, etc… until she settled on gymnastics and Muay Thai

- has somewhat of a complex towards love and attachment, in that she doesn’t fully believe an individual cares for her or loves her so will often do whatever she likes both because she doesn’t think it affects the other person that much and because it will prevent people from wanting to get close to her and have a meaningful relationship, a complex that stems from her past abuse

- is now in a much better headspace than she was in, as she has two caretakers who are patient and understanding with her, but are also willing to discipline her and prepare her for the outside world, she also has a good external support system and even a friend at school whom she often hangs out with

- she is currently in her junior year of high school, with decent grades, but only because Senshi and Chilchuck want her to do well so she has more options for university

- her best subjects are science, phsy ed., english, has a hard time with social studies and math

- her one friend her age is Tade as they both are frequently sent to the after-school homework program to help improve their grades, Izutsumi is usually good at shouldering off her homework to her in exchange for ice cream or food, but she’s usually caught and forced to do double the work

- Tade is also a foster kid of the Nakamoto’s, in fact she was the one Izutsumi would usually go to sleep with if she had a nightmare, so they never hang out at her house and either stay at Izutsumi’s house or hang out at the local park/mall

- is very talented athletically, and has won multiple awards at gymnastics and Muay Thai competitions

- still a ravenous eater, but with a crazy fast metabolism so she gains almost no weight, still picky with vegetables and mushrooms but will still eat them as long as their hidden in her food well enough

- coffee flavoured milk drinker, if there’s even a hint of bitterness in her coffee she’s throwing it out

- is into most old alternative or indie rock, appreciates Chilchuck’s taste in music immensely, she’s been learning how to play the bass recently

- has been learning basic recipes from Senshi and can manage a few dishes on her own, is much better at baking overall, never leave her alone with the blowtorch or barbecue though

- aside from sports, she enjoys playing video games and sleeping, she likes mostly storytelling or competitive console games like Skyrim, God of War, and Call of Duty

- bag is a simple black backpack that has all of her papers and textbooks haphazardly shoved in with no regard for neatness or organization, on a good day a pencil will be in there too

- water bottle is non-existent, she uses drinks from the school water fountain as an excuse to get out of class and wander around for a bit

- is old enough to drive and has her license, but doesn’t have her own car yet and still has to catch the bus, if she does drive it’s Senshi’s suzuki, Chilchuck let her drive his land rover once and she backed into a pole

- lives in crop tops and shorts, is actually quite fashionable but doesn’t have the energy or motivation to pull anything off, either wears converse, slides, crocs, or doc martens as footwear, most would describe her style as grunge-ish

- makeup is hit or miss, sometimes she can muster some concealer and eyeliner, but for the most part she just washes her face and nothing else, she is big into jewelry though and likes to wear lots of accessories

- has been allowed to pierce her ears quite extensively, as well as her nose, however both Senshi and Chilchuck have drawn the line at any other face piercings until she’s an adult, much to her dismay

- outside of Senshi, Chilchuck, and Tade, she is probably the most friendly with Marcille and Fallin as they frequently visit and interact with her, Marcille especially loves to spoil Izutsumi with treats and gifts since she never had a little cousin growing up

- Izutsumi likes Fallin for her quietness and ability to keep out of her business, however saw first hand how weird she can be when she held up a massive rhinoceros beetle without even flinching, also when she kept on excusing herself to their backyard to go snack on their strawberry plants

- Laios and Kabru she knows of, also finds Laios to be very weird but is less friendly about it than she is with Fallin, his lack of understanding of social cues also confuses her

- more to add when I think of it

AND THATS IT!!! This was stupidly long, I hope I didn’t bore you to death lol. I’ll probably do another one of these so I can include Chilchuck’s daughters, Kabru, Namari, etc… maybe with some additions to the main cast, but yeah that’s about the extend of it, hope you enjoyed :3

[peachsukii]

alright after I took 10,000 years Rei I gotta know what sponserships are you and Katsuki getting in streamer au and what flavors would you have with g-fuel 👀👀

Took me 10,000 years too 🤣

Sponsorships

I love aesthetics and everything cutesy, so my main sponsor would be for Grippys! The little thumb stick covers to decorate and help use controllers better (and somewhat help switch controllers not get drift too fast). A few designs I would collab with them for are a lemon & lime set, cat paws in pastel colors, and a limited edition peach set. 🥰

Katsuki’s main sponsor would be SteelSeries. He’s all about high quality gaming equipment - headsets, mics, keyboards, mice, everything and anything tech related. He only uses the best of the best (and in his mind that’s them!) He’d collab with them for a special headset and keyboard/mouse set, bright orange with specialty LED lights that cycle his favorite colors and not the standard RGB rainbow.

G-Fuel flavors

Mine would be the Raspberry lemonade flavor and it would be available in caffeine & caffeine free variants! Sometimes I'll add mine into a protein shake for some extra flavor, otherwise I just drink it as is (added to water). If I'm feeling crazy, I'll add the caffeine free mix to some ginger ale.

Katsuki's would be Spicy mango with pineapple, energy only. It's got a little kick to it, enough to wake you up but also subtle to allow you to taste the fruit notes of the mix. He recommends adding it into your pre-workout or using it as a mid-day pick up to get your ass in gear.

[strwbrrypoundcake]

This is my current routine/rules for keeping myself healthy-ish while having an ed (kind of harm reduction

Tw cals, food mention

I never eat less than 600 cals a day, it leads to binging and depression for me.

I don't do extremely intense workouts. For me, it raises my cortisol levels and leads to feeling weak and binging. I do a mobility exercise video in the morning and then I do a walking workout video in the afternoon. Though if I get a job that will change slightly, but still the same intensity.

I take vitamin d, vitamin e, folic acid, iron, and magnesium + zinc.

I use ogx's coconut miracle oil at least 1 hour before I shower, it protects hair from water fatigue

I use ogx's coconut oil serum, I spray an argon oil leave in conditioner on damp hair then a very small amount of serum.

I eat tuna and/or salmon 3 times a week. You can also take fish oil supplements or eat an omega 3 trail mix but I prefer fish because it has a lot of protein

Speaking of protein, I eat as much as I can. It can be hard because the diet foods I eat don't have a lot. Here's a list of foods I eat that have protein:

Dannon light and fit Greek yogurt (80 cals, 12g protein)

Protein powder in coffee (about 36-38 cals depending on the brand, I use 2 tablespoons and blend it with 4oz almond milk and pour it in my coffee. You can also buy it pre made, super coffee is 80 cals with 10g protein. They also sell creamer with 15 cals 1g protein)

Fish like salmon and tuna

Frozen meals. Healthy choice has power bowls that normally have about 20g of protein or more for 300+ cals. Most frozen meal brands have a protein line

Pb2. I use this when I have a banana so there's protein with it, 60 cals and 6g protein

Protein bars, my favorite is the quest white chocolate raspberry

__________________________________________________

Water, self explanatory. Try to use electrolyte packets, low calorie and very needed. Propel is the brand I prefer

I take naps. When I work I take naps on my days off, must be at least 30 minutes but preferably 90 minutes. Sleep is so important

If you struggle with sleeping too much, add more fruit/cals into your diet. Get a really loud alarm and the first thing you do when you wake up is eat a citrus fruit or a banana. I know bananas are scary but they work great. Cut one in half or get small ones and eat one a day. And of course coffee can help. Drink green tea with lunch, caffeinated.

Using a shampoo and conditioner that work well for my hair. No, drugstore haircare will not ruin your hair. If you have the trademark dry, brittle hair that comes with this, use a sulfate free shampoo, and a conditioner with silicones in it, use pre shampoo oil treatments and limit how much you wash your hair. Use a clarifying shampoo once a week or once a month depending on how dry your hair is. Try to get a satin bonnet to sleep in or spray leave in conditioner and use a hair oil then braid your hair before bed. Trust me, hair oil on your mids and ends can help. Ogx sells mists for fine hair, those work great. If you have thick hair use the coconut serum. Make sure you're using leave in conditioner after showering

Be insanely gentle with your hair, no elastics or tight hairstyles. Comb your hair with your fingers first, gently detangling with your fingers before brushing from the bottom up, very lightly. Use leave in conditioner before you brush. Use a wide tooth comb on wet hair and do not rub your hair with a towel. Gently squeeze until excess water is removed. Try to limit brushing with a hairbrush or comb to once or twice a day.

Use cuticle oil, ideally it has vitamin e in it. I got mine off Amazon. Make sure it's on your cuticles and nails

Use lotion on your body after every shower. I know it's annoying and tiring but it will help combat the dull skin that happens, try to find one with hyaluronic acid

For face skin, use a gentle cleanser or just water unless your skin is oily, then you can get away with more medicated options. Use a moisturizer with hyaluronic acid in it. My top picks are peach slices snail rescue moisturizers (regular for normal to dry skin, oil free for oily skin), vanicream daily facial moisturizer with hyaluronic acid and for very dry skin cerave moisturizing cream in a tub (you can find knockoffs, mine is Walmart brand)

Cleansers I like for when the 3d effects skin is vanicream gentle cleanser, cerave sa cleanser for if you still have oily skin, Cetaphil sensitive skin cleanser and CeraVe cream to foam cleanser (you can find knockoffs for most of these products)

Use a niacinamide serum if you can afford it and your skin can handle it, it will brighten up your face.

I use a body serum but it is not a necessity, but for anyone who wants to try it I use the b.fresh brightening body serum, you could also use their dull to dewy one, its also good

I eat healthy fats, this comes from peanut butter, fish, avocado, eggs, dark chocolate and chia seeds

I have one day a month that I can have a normal portion of food I really want but make me guilty normally (Chinese takeaway, taco bell, Wendy's, McDonald's etc) it cannot be a binge, but it would be more than I normally eat.

This is not intentional but on Friday and Saturday I do eat more because I am with my boyfriend. All normal portions for the most part. I just eat more and things I wouldn't normally have like regular peanut butter honey toast, poptarts, spaghetti, etc.

I try not to weigh myself every day. I don't weigh in on Sunday or Monday because I know I will be bloated from the increase in cals

I use a cavity preventing toothpaste and mouth wash. And I at least floss once a day. I use whitening toothpaste one day a week for both times I brush that day

These things help me stay healthy and sane while I am currently in the midst of my 3d. Not all of them will work, but maybe some may be useful to others.

[madeofwaterlilies]

GLOW UP GUIDE FOR 2025⠀⠀

READ: On average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact. And considering that 2025 is precisely these many days away, why not start with our glow up plan already?

Physical Glow Up-

BODY

— 5-10K steps a day.

— 7-8 hours of sleep.

— workout everyday for 1 hr atleast - yoga/stretching/pilates/cardio. a workout may take one hour, but your mood will be boosted for the next 12 hours.

— posture training.

— sunlight exposure after waking up for at least 10 minutes.

NUTRITION

— 2-3 liters of water every day.

— limit your caffeine intake.

— avoid sugars as much as you can.

— high protein diet, pre and probiotics.

— more fruits and veggies (+ green smoothies if you like).

— no junk/processed food/trans fat.

— no eating after 8 pm.

SKINCARE

— be clear on your skin type (oily, dry, combination, sensitive).

— once you're clear, use these accordingly- cleanser, toner, targeted serum, eye cream, moisturizer, sunscreen (≥50 spf).

— keep your bedding clean as well.

— no picking of skin on your lips, cuticle etc.

— gua sha to help improve blood circulation and lessen toxins.

— cold therapy may take three to five minutes of being uncomfortable, but your energy levels will be boosted for the rest of the day.

— remove makeup before you go to bed.

BODY CARE

— shower every day.

— exfoliate 2x a week.

— use body lotion (shea butter/aloe vera gel/coconut oil).

HAIR CARE

— wash hair 2-3x a week

— oil your scalp 2x a week, at least 3 hours before shampoo.

— hair mask 1x per week.

— never brush wet hair.

— use silk pillow case.

HYGIENE

— brush your teeth 2x a day, clean tongue and the roof of the mouth daily.

— floss daily.

— oil and cut your nails 1x a week, never remove the cuticles.

— glycolic acid under arm for odor and discoloration.

— never use soap on your coochie.

Mental Glow Up-

MINDSET

— set clear goals- define and breakdown your aspirations.

— start your mornings with positive affirmations.

— surround yourself with uplifting content and people.

— be shamelessly selfish to your career and mental health, remove anyone or anything that doesn't align with your priorities and wellbeing.

— boost your brain health by these 4 neuroscience tools:

difficult first: start your day with the most difficult task (cortisol and dopamine are high in the body meaning that your body/mind is primed to work).

rest your eyes: introduce a micro-pause after learning by resting/closing your eyes - will help retain information better.

tomorrow's worries: write tomorrow's to-do list before bed as it is proven to be effective in helping you fall asleep.

find time to play: engage in low-stake play. can be anything you find fun but where the outcome doesn't matter (induces neuroplasticity + reduces stress).

MIND

— meditation might take as low as ten minutes, but your focus will be improved for the rest of the day.

— no social media after waking up and at least an hour before bed.

— keep aside 1 hr of time to read daily! reading a new book may take five hours, but you will keep the knowledge forever.

— journaling, gratitude.

— digital detox once a week or for 12 hours.

— limit unnecessary screentime, unfollow or cut off people you don't want to see.

JOURNALING

— choose a regular time each day to journal, making it a part of your routine.

— find a quiet, comfortable place free from distractions. light a candle if you want.

— allow your thoughts to flow without censoring or editing.

— write about your feelings and emotions to understand them better. write about things you are thankful for to boost your mood. write about your short-term and long-term goals. identify what triggers certain emotions or reactions

— set a timer for 5-10 minutes and write continuously during that time.

— reflect on both positive experiences and challenges.

— make lists, journal your thoughts on these questions.

— journal at night to clear your mind before bedtime, because emotions and thoughts lose their power once we acknowledge them.

— a gratitude practice may take five minutes, but your mindset will be shifted for the rest of the day.

AFFIRMATIONS

— customise affirmations to your needs.

Personal Life-

WEEKLY TASKS

— initiate small changes: begin with small, manageable tasks such as making your bed or cleaning your room every sunday.

— celebrate your success: reward yourself when you achieve your goals or have a consistently productive week. consider treats like buying flowers for yourself or watching your favorite show.

DAILY WORK

— set achievable goals: establish realistic goals for the day, week, or month ahead.

— track your progress.

— organise your work space, declutter your shelves etc.

— embrace the power of lists: keep a list of tasks to be done and their deadlines. this way, you start each day with a clear plan. to make it visually appealing and motivating, consider using productivity apps like evernote, habit tracker, or notion.

PRODUCTIVITY TIPS

— wake up early.

— plan ahead everything, do scheduling. you can use:

google calendar / notion / tasks .

— if the task takes less than 2 minutes to finish, do it immediately.

— countdown rule, if you are procrastinating, count 1-2-3-4-5 and jump.

— start slow, don't rush and try to do everything at one time.

— follow a proper routine, use app locks based on screentime.

— pomodoro technique, 25 min work, and 5 min break.

— schedule longer break times as well e.g 30 min nap.

[younitedwellness]

The Ultimate Plant-Based Protein for Your Active Lifestyle

Fuel your body naturally with our Plant-Based Protein Powder! Packed with essential nutrients, this vegan protein blend supports muscle recovery, boosts energy, and promotes overall wellness. Perfect for smoothies, shakes, or recipes, it’s a delicious way to stay healthy and strong!

[joeloverture]

saw you mention PCOS period pain and...

-I know some ppl are against it but as a working college student without the time or resources for special diet n workout routine, the pill actually really helped me! once the hormones are regulated and your period is coming as it's meant to, other things fall into place.

-managing cortisol levels, so getting adequate sleep and actively avoiding stress/anger/frustration. I know it's easier said than done but prioritizing your peace can genuinely help to reduce pain. PCOS causes higher cortisol production and higher cortisol=painful and frequent cramps! other ways to manage it are low intensity workouts (high intensity could raise cortisol!!), less caffeine and alcohol😔, pre and pro biotics and omega 3s!! (I take megared and it's great!)

-brought to you by a woman who reads

medical journals on PCOS in her free time

because no doctor has offered any insight

other than lose weight 🙄

thank you so much omg!! i actually just recently got on the pill and it’s helping a little ive noticed? anyway i haven’t heard any of how to reduce cortisol levels just a lot of talk on reducing them without a method. this is so sooooo helpful 💞

[coffee-kitchen]

Is Coffee Healthy? Discover the Science-Backed Health Benefits of Coffee:

Coffee is a beloved beverage for millions around the world, but beyond its rich flavor and energizing effects, you might wonder: Is coffee actually healthy? The answer is a resounding yes. Numerous scientific studies have revealed that coffee offers a wide range of health benefits, making it more than just a tasty morning ritual. Let’s dive into the science-backed health benefits of coffee and discover why this popular drink is good for you.

Rich Source of Antioxidants Fighting Free Radicals: Coffee is packed with antioxidants, which play a crucial role in protecting your body from oxidative stress and free radical damage. Antioxidants help neutralize harmful molecules that can contribute to chronic diseases and aging. In fact, for many people, coffee is the largest source of antioxidants in their diet, surpassing even fruits and vegetables.

Enhances Brain Function Mental Sharpness: Caffeine, the primary active ingredient in coffee, is a well-known stimulant that can improve various aspects of brain function. It works by blocking adenosine, a neurotransmitter that promotes relaxation and sleepiness. As a result, caffeine enhances cognitive functions such as memory, mood, vigilance, and reaction times, helping you stay sharp and focused.

Boosts Physical Performance Exercise Efficiency: Coffee is often consumed by athletes and fitness enthusiasts before workouts, and for good reason. Caffeine increases adrenaline levels in the bloodstream, preparing your body for physical exertion. It also mobilizes fatty acids from fat tissues, making them available for energy. This leads to improved physical performance, endurance, and strength, making coffee an effective pre-workout drink.

Supports Heart Health Cardiovascular Protection: Moderate coffee consumption has been linked to a lower risk of heart disease and stroke. The antioxidants in coffee help reduce inflammation and protect the cardiovascular system. Additionally, regular coffee drinkers have been found to have a reduced risk of heart failure and other heart-related conditions, making coffee a heart-healthy choice when consumed in moderation.

Reduces the Risk of Type 2 Diabetes Blood Sugar Control: Type 2 diabetes is a major health concern globally, but coffee may help reduce the risk. Research indicates that coffee drinkers have a significantly lower risk of developing type 2 diabetes, thanks to the bioactive compounds in coffee that improve insulin sensitivity and glucose metabolism. This protective effect is observed with both caffeinated and decaffeinated coffee.

Protects Against Neurodegenerative Diseases Brain Health Preservation: Coffee consumption has been associated with a reduced risk of neurodegenerative diseases, such as Alzheimer’s and Parkinson’s. The caffeine and antioxidants in coffee help protect brain cells from damage and support the production of neurotransmitters like dopamine, which are crucial for maintaining brain health. Regular coffee consumption may lower the risk of developing these conditions by up to 65%.

Lowers the Risk of Certain Cancers Cancer Prevention: Coffee has been linked to a lower risk of several types of cancer, including liver and colorectal cancer. The antioxidants and anti-inflammatory properties of coffee help protect cells from DNA damage, which can lead to cancer. Studies suggest that regular coffee drinkers may reduce their risk of liver cancer by up to 40% and colorectal cancer by 15%, highlighting coffee’s role in cancer prevention.

Promotes Longevity Living Longer: Given coffee’s protective effects against various chronic diseases, it’s no surprise that it’s also associated with increased longevity. Several studies have shown that coffee drinkers have a lower risk of death from all causes, particularly from heart disease, stroke, and certain cancers. By incorporating coffee into your daily routine, you may be supporting a longer, healthier life.

Improves Mental Health Mood Booster: Coffee isn’t just good for your body; it’s also beneficial for your mind. Regular coffee consumption has been linked to a lower risk of depression and may even reduce the risk of suicide. The caffeine in coffee can boost the production of mood-enhancing neurotransmitters like serotonin and dopamine, helping to improve your mood and overall mental well-being.

Aids in Weight Management Metabolic Boost: Coffee can help with weight management by boosting your metabolism and increasing fat burning. Caffeine stimulates thermogenesis, the process by which your body generates heat and burns calories. This effect, combined with coffee’s ability to suppress appetite, makes it a useful tool for those looking to lose weight or maintain a healthy body weight. Conclusion So, is coffee healthy? The answer, supported by a wealth of scientific research, is a definite yes. Coffee offers a wide range of health benefits, from protecting your heart and brain to boosting your physical performance and mental well-being. While it’s important to consume coffee in moderation to avoid potential side effects like jitteriness or sleep disturbances, incorporating a daily cup or two into your routine can be a simple and enjoyable way to enhance your overall health.

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What's Pre Workout Powder? Is it Safe and Healthy?

At the Start: There have been several publications and studies conducted to determine the effects and impacts of using pre workout gym supplements. Naturally-derived pre workouts with low caffeine content have proven more efficient and portent. 

Pre workout powders, strong pre workouts stimulants-free pre workouts, sachets and shots all have varying compositions aimed at boosting energy. Pre workouts as they are usually called, are basically in various formats as desired by the users. Today, they have been refined to provide multiple health benefits as well.

Composition and Purpose of Pre Workout Powder

Most pre workout supplements from the best of Dim supplement Ireland are meant to give you energy vital in gym sessions. Feeling ungainly or uninspired? A pre workout powder, a strong pre workout, stimulant-free pre workout, or shots and sachets can go a long way in building your essential energy reserves. But what’s contained in these optimum nutrition Ireland pre workout supplements?

Amino Acids: help in muscle growth, reduce the effects of heavy workouts like aches, cramps, and soreness, and enhance energy production and storage.

Creatine is a popular fast energy supplier to the muscles during gym workouts and other physical routines. It is also a performance booster with enhanced physical energy and endurance.

Vitamins: vitamins are essential in the body for several reasons. For instance, vitamins B12 are vital in converting food into energy, essential in red blood cell formation, and keep nerves and DNA healthy, providing the necessary nutrients throughout the body, and ensuring a well-balanced body and vibrant feeling. They prevent a feeling of tiredness and weakness.

Glucose: Glucose is loaded with energy-producing benefits as it helps power the muscles with strength and stamina. This is added to the pre workout supplements to help generate energy, stamina, and endurance.

Caffeine: in varying amounts and concentrations of naturally derived products.

Nitric Oxide: for the enhancement and improvement of blood circulation and flow in the areas where it is most needed during a workout. It guards against injury during exercise due to muscle strain and inflammation. That ensures faster recovery after a heavy workout routine or exercise. The body is in a single rhythm and piece.

Beta Alanine: an endurance-enhancing amino acid, makes long workouts seem easy. It is essentially used for performance enhancement.

Purpose of Pre Workout Gym Supplements

- Pre workouts help you recover fast from any strenuous gym sessions or routine.

- Boost your performance in physically demanding, energy-sapping physical fitness exercises.

- Are filled with nourishing elements for the muscles and body to prevent excessive wear, tear, soreness, or exhaustion.

Is It Safe and Healthy to Use Pre Workout Powder and Gym Supplements?

The best gym supplements are healthy, easy to digest, incorporate with the digestive, have less side effects as they are naturally derived to deliver the best outcomes.

In the End: The value of naturally derived pre workout powders, strong pre workouts, stimulant-free pre workouts, shots, and sachets varies. They have the easy ability of easy and express absorption into the bloodstream and body for the desired results. With more energy from Magnesium supplements pre workouts, there’s sustained strength and endurance.

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Where Can You Find the Best Supplements in Newcastle for Fitness?

When it comes to enhancing fitness goals, the right supplements can make a world of difference. Whether it’s building muscle, boosting energy, or aiding recovery, fitness enthusiasts in Newcastle are always on the lookout for premium-quality products. This article delves into supplements Newcastle has to offer, exploring options to help you achieve peak performance.

Why Supplements Are Essential for Fitness Enthusiasts

Supplements play a crucial role in bridging nutritional gaps, improving performance, and accelerating recovery. For individuals involved in intense workouts, they ensure the body gets adequate support for:

Muscle growth: Protein powders and amino acids are fundamental for muscle repair and growth.

Energy levels: Pre-workout supplements help boost stamina and focus during exercise.

Recovery: Post-workout products, like BCAAs and glutamine, reduce soreness and promote quicker recovery.

Overall health: Multivitamins and omega-3s support immune function and cardiovascular health.

Top Categories of Supplements Newcastle Offers

Newcastle has a wide array of supplements to suit various fitness goals. Below are the most popular categories:

1. Protein Powders

Protein is the cornerstone of any fitness regimen. Options available in Newcastle include:

Whey Protein: Fast-absorbing and ideal post-workout.

Casein Protein: Slow-digesting for sustained muscle repair.

Plant-Based Proteins: Perfect for vegans and those with dietary restrictions.

2. Pre-Workout Boosters

Pre-workout supplements contain ingredients like caffeine, beta-alanine, and citrulline malate to enhance energy and focus. Look for products with scientifically-backed formulas for maximum effectiveness.

3. Recovery Supplements

Recovery is just as important as the workout itself. Newcastle’s offerings include:

BCAAs (Branched-Chain Amino Acids): Reduce muscle breakdown and soreness.

Glutamine: Supports immune function and aids recovery.

Creatine: Enhances muscle recovery and strength gains.

4. Vitamins and Minerals

Micronutrients are essential for overall health and performance. Popular choices include:

Multivitamins: Comprehensive nutrient support.

Magnesium: Aids muscle function and reduces cramps.

Omega-3 Fatty Acids: Promotes heart health and reduces inflammation.

Factors to Consider When Choosing Supplements in Newcastle

Selecting the right supplements can be overwhelming. Keep these factors in mind:

1. Quality and Certification

Always opt for supplements that meet industry standards, such as GMP (Good Manufacturing Practices) or third-party testing certifications. This ensures you’re getting a product free of harmful additives.

2. Ingredients and Transparency

Look for products with clear labeling and proven ingredients. Avoid supplements with proprietary blends that don’t disclose specific dosages.

3. Suitability for Your Goals

Choose products tailored to your fitness objectives, whether it’s weight loss, muscle building, or general wellness.

4. Local Availability

When searching for supplements Newcastle, ensure the supplier offers convenient access, whether through a physical store or online delivery.

Where to Find Supplements in Newcastle

Newcastle boasts a variety of retailers specializing in fitness supplements. From local health stores to online shops, fitness enthusiasts can find:

Specialized Health Stores: Offering personalized advice and a curated selection of high-quality products.

Gyms and Fitness Centers: Many gyms stock essential supplements for members.

Online Retailers: Convenient options with detailed product descriptions and reviews.

Conclusion

Finding the best supplements Newcastle has to offer is key to achieving your fitness goals. By understanding your needs and choosing high-quality products, you can maximize your performance and recovery. Whether you’re a seasoned athlete or just starting your fitness journey, Newcastle’s diverse range of supplements ensures there’s something for everyone.

Invest in your health and fitness with the right supplements, and experience the difference they can make in your overall well-being.