#Essential Electrolytes

[surpo-nutrition]

Essential Amino Acids: The Building Blocks for Optimal Health and Wellness

What are Essential Amino Acids?

Amino acids are the building blocks of proteins, which are essential for the structure, function, and regulation of the body's tissues and organs. Protein-rich foods like meat & eggs are excellent sources of amino acids. Certain amino acids are also taken as supplements by some people looking for a natural way to improve athletic performance, muscle growth and recovery.There are over 20 different amino acids, and 8 of them cannot be produced by the body and must be obtained through the diet. These are called the "Essential Amino Acids," which include isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine—all of which are essential to human health, athletic performance, and general well-being. These essential amino acids play important roles in various processes in the body, including protein synthesis, immune function, and hormone regulation.

In this blog, we will explore and focus on the benefits of essential amino acids and how they can support optimal health and performance. From improved muscle building and recovery to better mental clarity and energy, essential amino acids offer a wide range of benefits that cannot be ignored. So if you want to feel your best and perform at your peak, read on to learn more about the power of essential amino acids!

1. Protein Synthesis

Essential amino acids play a crucial role in the synthesis of proteins, which are needed for the growth, repair, and maintenance of tissues and organs. When you consume protein, your body breaks it down into individual amino acids, which are then used to build and repair tissues in the body. This process is especially important for athletes, as exercise can cause microtears in muscle tissue. Getting enough protein and essential amino acids can help repair these tears and promote muscle growth and recovery. They also help make enzymes, hormones, and other substances that your body needs to function well.

2. Energy Production

Essential amino acids are used by the body to produce energy. When the body needs energy, it breaks down stored fats and sugars and uses them as fuel. Amino acids can also be used as an energy source, especially during prolonged exercise or when the body is in a fasting state primarily through a process called gluconeogenisis. However, it is important to note that ATP*, glycogen*, and fats are the primary sources of energy for the body, and a diet that includes a variety of micronutrients is important for overall health and energy production.

*ATP is a substance present in all living cells that provides energy for many metabolic processes.

*Glycogen is a form of glucose, a source of energy that your body stores primarily in your liver and muscles. 

3. Immune System Function

Essential amino acids are necessary for the proper functioning of the immune system and are involved in the production of antibodies, immune cells, and other immune system components. For example, the amino acid lysine has been shown to support immune system function by inhibiting the replication of viruses and helping to reduce inflammation. Supplements with lysine are becoming widely recognized as a natural aid to improving the body's immune system. Additionally, other essential amino acids such as tryptophan and arginine have been shown to have immune-boosting effects. 

4. Brain Function

Essential amino acids can help with brain function in several ways. They are crucial for the synthesis of neurotransmitters, which are chemicals that transmit signals in the brain and play a vital role in mood, cognition, and behavior. According to  Lieberman, U.S. Army Research Institute of Environmental Medicine, the central nervous system requires a number of amino acids found in protein foods. Amino acids such as tryptophan, tyrosine, and arginine are used by the brain for the synthesis of various neurotransmitters and neuromodulators. 

Essential amino acids also play a role in the development and maintenance of brain cells, including neurons and glial cells. They are involved in the production of proteins that are essential for brain function, such as myelin, which is a protective layer around nerve fibers that helps with the transmission of nerve impulses. Additionally, essential amino acids have been shown to have a positive effect on mood and cognitive function, possibly due to their role in the production of neurotransmitters like serotonin and dopamine. Overall, maintaining an adequate intake of essential amino acids is important for optimal brain function and overall health.

5. Heart Health

Essential amino acids play a crucial role in maintaining the proper function of the cardiovascular system by helping to regulate blood pressure and heart rate, as well as aiding in the production of proteins that are necessary for healthy heart function. Some specific essential amino acids that may be particularly beneficial for heart health include arginine, which helps to dilate blood vessels and improve blood flow, and taurine, which helps to regulate heart contractions and maintain electrolyte balance in the body. Additionally, consuming a diet rich in essential amino acids may help to lower the risk of developing certain cardiovascular diseases, such as hypertension and coronary artery disease.

6. Muscle Growth and Repair

Essential amino acids are essential for the growth and repair of muscles. They are involved in the production of collagen, which is a protein that helps to hold muscles together while also helping to reduce muscle breakdown during exercise or injury. In addition, essential amino acids stimulate the production of hormones, such as insulin-like growth factor-1 (IGF-1) and leucine in particular, increases MTOR signaling leading to higher MPS - muscle protein synthesis. Both are very crucial for muscle growth. Therefore, adequate intake of essential amino acids is important for optimizing muscle growth and repair.

7. Hormone Production

Some essential amino acids, such as tryptophan, tyrosine, and lysine, are precursors for the synthesis of various hormones, including serotonin, dopamine, norepinephrine, thyroid hormones, and growth hormone. These hormones play important roles in various bodily functions, including mood, energy, metabolism, and growth. Therefore, sufficient intake of essential amino acids is important for maintaining proper hormone balance and function.

8. Bone Health

Essential amino acids play a crucial role in bone health. They help to form and maintain bone tissue by providing the building blocks for bon collagen and other bone proteins. These amino acids also help to regulate bone metabolism and promote bone formation. Essential amino acids, such as lysine and methionine synthesize collagen, a major component of bone tissue, while arginine and histidine have been shown to have a positive effect on bone growth and repair. Essential amino acids also help to prevent bone loss and osteoporosis by improving bone density and strength. It is important to consume a high protein diet that includes all essential amino acids to support optimal bone health.

9. Skin Health

Certain key and essential amino acids can help with skin health by supporting the synthesis of proteins that are important for maintaining the structure and function of the skin. Lysine synthesizes collagen, a protein that helps to maintain the structural integrity of the skin; methionine synthesizes keratin, a protein that helps to protect and strengthen the skin; histidine synthesizes histamine, a chemical that helps to regulate inflammation in the skin; and arginine synthesizes nitric oxide, a molecule that helps to maintain blood flow to the skin and improve its elasticity while playing an important role in the maintenance and regulation of the skin and the integrity of its environment.

10. Weight Management

Essential amino acids can potentially help with weight management in a few ways: A) Essential amino acids play a vital role in the synthesis of protein in the body. When you consume enough protein, your body is better able to build and repair tissues, including muscles. This can help increase metabolism and promote weight loss. B) Essential amino acids can also help increase feelings of fullness and satisfaction after a meal, which can lead to reduced food intake and weight loss. C) Additionally, essential amino acids are involved in the production of various hormones, including ghrelin and leptin, which regulate appetite and energy expenditure. 

Consuming enough essential amino acids can help regulate these hormones and potentially promote weight loss. It's important to note that while essential amino acids may have some weight management benefits, they should not be relied upon as a sole means of weight loss. A high protein, nutrient dense diet and regular physical activity are crucial for weight management.

11. Sleep

There is some evidence to suggest that essential amino acids may help improve sleep quality. According to  Medical News Today, tryptophan is an essential amino acid that is important for the production of serotonin in the body. It is also key to brain function and has a role in healthy sleep. People cannot make tryptophan in their bodies, so must obtain it from their diet. Additionally, GABA (a neurotransmitter that is synthesized from the amino acid glutamine) has been shown to have a calming effect on the brain and may help to promote sleep.  

12. Mood and Mental Health

Essential amino acids can potentially have a positive effect on mood and mental health. Some essential amino acids, such as tryptophan and tyrosine, have been shown to have a positive effect on mood and mental health. Tryptophan is converted to serotonin in the body, which is a neurotransmitter that plays a role in mood regulation. Tyrosine is converted to dopamine, another neurotransmitter that is involved in motivation and pleasure. Low levels of certain essential amino acids have been linked to conditions such as depression and anxiety. Supplementing these amino acids may help improve mood and mental health in some individuals. 

SURPO Takeaways

Essential amino acids play a vital role in maintaining overall health and wellness. They help to build and repair tissues, produce hormones and enzymes, and support a strong immune system. They are also necessary for muscle growth and maintenance, and can even help with weight loss efforts. While essential amino acids can be obtained through a high protein diet, they can also be supplemented through EAA drinks and protein powders. Amino Hydrate+ by SURPO has an EAA formula which results in significantly higher absorption rates than any protein powder or other EAA drink. Overall, incorporating essential amino acids into your diet can provide numerous benefits for both physical and mental health.

Amino Hydrate +

Amino Hydrate+ helps replenish lost minerals & electrolytes while supplementing all the key amino acids your body needs to perform at its best. This combination will help you stay hydrated, prevent muscle breakdown, aid in athletic recovery, boost energy levels, & support muscle growth & overall health.

Higher Athletic Performance

When you engage in strenuous or prolonged physical activity, your body depletes its energy reserves & starts to break down muscle protein to convert its essential amino acids into energy. This process also leads to a decrease in muscle protein production, resulting in muscle weakness & reduced exercise performance. Amino Hydrate + replenishes lost electrolytes needed for energy & endurance while supplementing all the key amino acids needed to prevent muscle breakdown.

Optimum Hydration

The negative effects of dehydration can be avoided through proper hydration. Hydration involves not only drinking water but also replenishing the body with essential electrolytes. Amino Hydrate + offers better hydration over water alone. It enhances muscle water absorption & retention and replaces the vital electrolytes that are lost due to sweating. Our amino acid powder fully hydrates your body, keeping you fueled to tackle even the most intense workout while reaching your greater Survival Potential!

Workout Recovery and Muscle Growth

Essential Amino Acids activate a certain pathway in the body that stimulates muscle protein synthesis while decreasing muscle soreness & exercise fatigue. Our unique Amino Hydrate+ formula has been thoughtfully designed to replenish lost electrolytes while supplementing all the key amino acids in your body. This combination will help you to prevent muscle breakdown, support muscle growth, and is perfect any time during the day your muscles need extra recovery.

SURPO exists to help people fundamentally obtain higher levels of survival across all aspects of life and that experience begins with physical health. We strive to empower individuals to live a healthier, more active lifestyle through the promotion of proper nutrition. Our supplement is specifically designed to help you reach your health and fitness goals. Good hydration and high-quality supplements make all the difference in the world and have the power to transform your life. 

[jastrzwolvar]

Just to make sure it’s extra clear: if your cat cannot urinate, that is an EMERGENCY, get to a vet ASAP or it can cause kidney injury leading to death!

[miles--muscles]

"The Importance of Electrolytes: What to Drink During Your Runs"

As for hydration on your runs, water is not going to get you out of many situations, especially on long or hard runs. There are, of course, the electrolytes. Electrolytes are essentially minerals that help in balancing the fluids in the body, regulating muscle contractions, and conducting nerve impulses. While running, you excrete these important minerals through your sweat, and if they're not replenished, this can result in dehydration, cramping, and just a general decline in performance.

Electrolytes include sodium, potassium, magnesium, and calcium. These minerals do some crucial work to help regulate the amount of fluid inside your cells, particularly for muscle functions and hydration. When you run, especially in hot or humid weather, your body starts to perspire to cool itself off. This sweat contains a high concentration of electrolytes. Unless you replace these lost electrolytes, you may really knock the body's fluid balance off balance, which can create a range of problems from muscle cramps to heat-related illnesses.

So what do you think you should drink to rehydrate those lost electrolytes on your runs? Could it be sports drinks, electrolyte tablets or powders, or probably a glass of coconut water? Sports drinks like Gatorade or Powerade are concentratedly mixed with both electrolytes and carbs, so besides the proper hydration, they also give a good energy boost. These drinks, however, often come loaded with sugar and may not be suitable for everyone.

Another good choice is electrolyte tablets or powder that you can mix with water if you want something with fewer calories. Nuun or Tailwind will deliver the correct amount of electrolytes that you need but without the sugar content. They are flavored and come in so many different flavors that you can use. You'll end up using a product you actually like tasting. Another alternative is coconut water, which is, of course, a natural source of electrolytes, especially potassium. Even though it has less sodium compared with most sports drinks, it is a good choice for those who want to go with something a little more natural, and less processed.

Personally, I have found that using an electrolyte tablet for longer runs or races greatly reduces my potential for cramping and helps keep me energized. I'll usually dissolve a tablet in my water bottle or hydration bladder before heading out and take small sips throughout the run. This keeps my electrolytes where they need to be without overwhelming my stomach with too much fluid all at once.

It's also important to mention that electrolytes don't only play an essential role in the process of your run, but they also do in your recovery after a run. After a long or hard run, the body has to replace lost electrolytes in order for it to recover properly. Having an electrolyte-rich beverage or eating foods high in these minerals—such as bananas for potassium, yogurt for calcium and magnesium—can help hasten recovery and muscle soreness.

In other words, as important as water is in staying hydrated, don't sell electrolytes short in longer runs or running in hot conditions. Experiment with electrolyte supplements to find what works for you, then add them into your hydration plan to really improve performance and recovery. Next time, we'll explore some of the essential running gear that complements your hydration strategy, keeping you comfortable on the road or trail.

[techdriveplay]

How to Stay Hydrated During Workouts

Staying hydrated is crucial for anyone engaging in physical activity. Whether you’re a seasoned athlete or just starting your fitness journey, understanding how to stay hydrated during workouts can significantly impact your performance and overall health. Water makes up about 60% of our body weight, and it plays a vital role in many bodily functions, including temperature regulation, joint…

[cocoamrit23]

Unleashing the Power of CocoAmrit Coconut Water: Reap the Amazing Benefits!

CocoAmrit coconut water has emerged as a popular choice among health-conscious individuals, offering a range of benefits that go beyond mere refreshment. Packed with natural goodness, CocoAmrit provides a delightful way to hydrate your body and indulge in the myriad advantages offered by this tropical elixir. Join us as we dive into the extraordinary benefits of CocoAmrit coconut water and explore why it has become a go-to beverage for health enthusiasts everywhere.

Section 1: Hydration and Refreshment When it comes to quenching your thirst, nothing compares to the pure and revitalizing properties of CocoAmrit coconut water. Its natural electrolyte composition, including potassium, sodium, magnesium, and calcium, replenishes fluids lost during physical activities or hot weather. With CocoAmrit, you can keep dehydration at bay while delighting in a crisp, delicious beverage.

Section 2: Electrolyte Replenishment Electrolytes play a crucial role in maintaining the body's balance and aiding various bodily functions. CocoAmrit coconut water is a fantastic source of electrolytes, making it an excellent choice for athletes, fitness enthusiasts, and those in need of rehydration. By restoring these essential minerals, CocoAmrit supports optimal performance and helps prevent muscle cramps and fatigue.

Section 3: Antioxidant Boost CocoAmrit coconut water is packed with antioxidants that help combat oxidative stress and protect your body from free radicals. These antioxidants, such as vitamin C and other phytochemicals, bolster your immune system and promote overall well-being. By regularly consuming CocoAmrit, you can give your body the extra support it needs to stay healthy and ward off illness.

Section 4: Natural Energy Source Looking for a natural and sustainable source of energy? Look no further than CocoAmrit coconut water. Instead of reaching for sugary energy drinks or caffeine-packed beverages, CocoAmrit offers a healthier alternative. The naturally occurring sugars in CocoAmrit provide a gentle boost, keeping you energized without the crash often associated with artificial stimulants.

Section 5: Low-Calorie Delight For those mindful of their calorie intake, CocoAmrit coconut water presents a guilt-free option. With its low-calorie content, CocoAmrit allows you to enjoy a delicious beverage without worrying about excessive sugar or unwanted weight gain. It's a fantastic choice for anyone striving to maintain a balanced and healthy lifestyle.

Conclusion: CocoAmrit coconut water has rightfully earned its place as a beloved health drink, offering a multitude of benefits that range from hydration and electrolyte replenishment to antioxidant support and natural energy. By incorporating CocoAmrit into your daily routine, you can not only enjoy a refreshing and delicious beverage but also reap the rewards of its numerous health advantages. Join the CocoAmrit movement today and unlock the true power of coconuts for your well-being.

[alostwanderernotfound]

Why do sometimes really weird & unexplainable things kind of happen?

Looking at the Theoretical Intersection between Anatomy & Physiology & Electronics

***This is coming from the perspective of attempting to explain (in the most simple ways possible) how foreign advanced technology possibly “hacks” the foundations of organic life. ***

Our bodies are composed of nerves. When electricity goes from one nerve and travels to another nerve then an action occurs. When something in our environment is sensed (like hearing a noise) our organs are able to sense the information & produce electricity to carry that information back to the brain to be processed.

Anatomically we have the brain, the spinal cord, our sensory organs, cranial nerves, and “all the other individually named nerves” that branch off of those.

(There is further differentiation between central nervous system, peripheral nervous system, & autonomic, and other ways to differentiate in anatomy and physiology, but for simplicity this is how I will refer to it).

Cranial nerves are differentiated out on the list in comparison to “other nerves” because they are a specific list of major nerves that do very important & essential functions in the body.

So, nerves act as a path for electricity to follow. This electricity can produce voluntary action or involuntary actions.

Choosing to raise your hand we consider voluntary action produced by the nervous system. When something occurs without your conscious choice & occurs automatically, it is considered an involuntary action of the nervous system. For example, your heart beating would be an involuntary action.

Nerves have gaps between them & in this space neurotransmitters are released. Neurotransmitters are chemicals with the ability to cause another nerve to have an action. Neurotransmitters have different actions at different places in the body. After neurotransmitters are released they stay in this space until they are broken down by the body. The body breaks down the neurotransmitters and attempts to recycle the components to be used to make other things in the body.

Our bodies are able to use electricity because of many processes, but one major one is because we store electrolytes. Our organs and tissues use electrolytes like Sodium and Potassium to create electrical charge. This “electrical spark” causes electricity to generate so that it can be conducted through the nerves.

The human body is very complex & requires more than just electricity to function due to many components of its design, but each neuron as an individual unit is incredibly similar functionally to wires bundled into computer cables.

How does this process intersect with technology?

If someone were to attempt to hurt you with insidiously with technology it could create A LOT of very weird experiences.

If you know how to electrically stimulate parts of the body, like if you put an electrical stimulator/microchip/or another component that alters electricity in someone’s nervous system you could do a lot of weird things that people with no medical background would struggle to explain.

Machinery causing electrical impulses or “shocks” to be sent to certain part of the brain can produce many effects.

If someone sent electrical impulses down the cranial nerves it would produce a wide range of effects.

If certain cranial nerves were stimulated by someone controlling a technological component then someone could cause your body to involuntarily do the following by stimulating one of the 12 cranial nerves with electricity:

Involuntarily, as if your body moved on its own, you could feel the following:

> Your eyes to move in a certain direction, like your eyes are “locking on” to an object. Similar to how a computer program is able to “lock on” to a target

> Cause your vocal cords to move even when your mouth isn’t open

>Jaw movement & other motions of the face

>cause vertigo/dizziness/altered proprioception or your sense of orientation in space. So a lot of the symptoms of being inebriated

>control of your tongue muscles

> ***Vagus nerve or cranial nerve 10 does a lot, tampering with it could do a lot of weird things *** Possibly weird respiratory and/or internal organ symptoms like shortness of breath, changes in swallowing like dysphagia, vocal hoarseness, & many other possible and serious side effects

> Specific neck movements & turns of the head

You could also produce the sensations in someone of:

>hearing voices that aren’t there or altered processing, they talk but it’s like you can’t understand

>hearing sounds that aren’t there or altered hearing

>seeing images that aren’t there or altered sight

>smelling things that aren’t there or altered smell

>feeling things that aren’t there or altered feeling

>tasting things that aren’t there or altered taste

All of these actions and the degree to which you could “control it” would vary. Some of these are more technically complex to do, but at the most basic level “micromovements” from even just these few nerves are highly likely.

Our bodies have more than just electricity that contribute to our ability to do voluntary control as a defensive system to prevent these types of tampering events from occurring, but I think on a basic level it would still be possible to do some of these micromovements.

Without a lot of technological advancement required, the most worrying to me is a combination of seizures (which can occur when you just overload something with electricity) and/or lots of trauma producing something similar to disassociation & making people hear voices. It unfortunately often produces a mind control like feeling where other people attempt to control and/or influence your behavior.

I think in the quest for mind control, some very bad people use these types of things to hurt other people & technological advancements in subliminal messaging have greatly hurt the world through our time.

In order to fix things I think we must first understand them.

[xseffort45]

Here's a list of common signs and symptoms associated with the deficiency of each electrolyte:

Low Sodium (Hyponatremia):

Headache

Nausea and vomiting

Fatigue and weakness

Confusion or altered mental state

Seizures

Muscle cramps or spasms

Swollen hands and feet (edema)

Low blood pressure

Rapid heart rate

Low Potassium (Hypokalemia):

Muscle weakness or cramps

Fatigue

Constipation

Irregular heart rhythm (arrhythmia)

Tingling or numbness

Weakness or paralysis (in severe cases)

Increased thirst

Abdominal cramping or bloating

Low blood pressure

Low Calcium (Hypocalcemia):

Muscle cramps or spasms

Numbness or tingling in hands, feet, or face

Weak or brittle nails

Tooth decay

Osteoporosis (bone loss)

Tetany (muscle twitching or spasms)

Confusion or memory problems

Depression or irritability

Abnormal heart rhythms

Low Magnesium (Hypomagnesemia):

Muscle cramps or twitches

Tremors or shaking

Muscle weakness

Fatigue

Irregular heartbeat

Nausea and vomiting

Loss of appetite

Personality changes

Seizures (in severe cases)

Low Chloride (Hypochloremia):

Muscle weakness

Excessive sweating

Irregular heart rhythms

Dehydration

Confusion or changes in mental status

Nausea and vomiting

Diarrhea

Hyperventilation (rapid breathing)

Low Bicarbonate (Hypobicarbonatemia):

Deep and rapid breathing

Confusion or disorientation

Weakness or fatigue

Dizziness or lightheadedness

Nausea and vomiting

Headache

Coma (in severe cases)

Low Phosphate (Hypophosphatemia):

Muscle weakness

Fatigue

Bone pain or tenderness

Difficulty breathing

Loss of appetite

Irritability

Confusion or altered mental status

Abnormal heart rhythms

Signs and symptoms of low electrolytes can vary depending on which specific electrolyte is deficient. If you suspect an electrolyte imbalance, it's essential to seek medical evaluation and diagnosis to determine the underlying cause and receive appropriate treatment.

[outerhills]

hiiii i just found you and i am OBSESSED!!!! if you would like to, can i get an idea of how a morning with your new earthy!pouge!reader and jj would go? i feel like her morning routine would be PEAK and jj would just kinda be there 😭

AHHHH, THANK YOUUU 🥹 i'm finally writing after so long of not doing so. its also a big change for me cause i used to write k-pop fanfics, now writing for outer banks instead 😭

spiritual pogue!reader wakes up early; early enough to see the sunrise and hear the birds hum. jj looks peaceful, so she wont wake him up just yet, maybe in a few minutes.

he'd stay over after being drunk the previous night, despite the soft movement he heard early morning as he tried to continue slumber.

running the shower, she'd set the water as cold as possible, before moving to change the water in the humidifier and switching essential oil scents.

she'd whisper, "jj, not that you care, but i have vanilla, fresh linen, lemongrass, palo santo, sandalwood, peppermint, eucalyptus, coconut, oran-"

"vanilla, you always use that one," "okay but shouldn't i try something differ-," "just use that one," "okay."

she's indecisive, so she won't talk his ear off about it.

"are you coming in the shower? scratch that, no options, you're coming."

very often, she'd try to adapt him to her shower habits but it never sticks for long. however, it was a stepping stone when he finally regularly began using lotion after showering. her skin was always soft, and he wanted the same for himself; which of course the other pogues teased him for since he began to always feel as soft as someone's new born baby.

spiritual pogue!reader would wash all over using sensitive skin body wash, and then uses a coconut scented body wash right after, and various body scrubs, depending on what scent she's going for that day.

double cleansing is ESSENTIAL. everything is cleaned twice. body, face, teeth, everything. shea butter lotion all over her body, followed by vaseline immediately after. then, whatever perfume she's currently using after.

while jj loves the benefit of feeling how soft she is after, and the island smell she emits, he does not follow suit. he washes, he gets out. he brushes his teeth, and he leaves the bathroom. it's already bad enough for him that the water is freezing cold, he leaves the extra cleaning to her; but he does enjoy picking out her outfits, this morning going with a bikini patterned with leopard spots, and dark washed denim shorts.

"j, there's coconut water in the fridge, drink it. plenty of electrolytes for all that excessive drinking," she'd joke, pouring them both glasses, and deciding on breakfast. "hey, no judgement, any excuse to crash here," "you don't need to kill your liver to stay over, my home can be yours too." he'd look at her longingly as he sits on the sofa, holding his arms out to bring her in for a tight hug, which quickly shifts to her straddling him, his hands on her lower waist as they kiss sloppily.

"again, please," and she'd kiss him once more, her palms on resting on his cheeks. "okay, no more for now, lets go swim; i already have much to do today, like-"

"the same organized day you always have. not this time, you're gonna live spontaneously like me for the day. wherever it takes us."

[dreamgrlarchive]

High Maintenance 101

Prissy Girl Beauty Regimens 🎀

my prissy girl guide to beauty services and building a beauty lifestyle that fits you 💗

Skincare:

Essential Skincare Routine ❤︎︎

twice daily, in the morning and at night

daytime: gentle cleanser, toner, serum, eye cream, moisturizer, SPF

prep and protect skin

nighttime: double cleansing with oil and cleanser, exfoliation, treatments, moisturizer

wash away the day and help skin accept treatments and actives during your beauty sleep

products will change depending on skin type and goals, but sequence will more or less stay the same

Face Masks + Treatments ❤︎︎

Face Masks -

typically done at home 1-3x/week

clay, gel, mud, cream, liquid

my fav masks at home:

aha + bha liquid mask by the ordinary: a literal overhaul of my pores. it’s refining and helps reduce texture and hyperpigmentation. 1-2 x/week

korean modeling mask: i use this after doing everything in my routine. it’s super cooling and smooths my skin out. the low temp of the mask reduces flushing of my skin and helps the steps in my routine absorb better. 2-3 x/week

Treatments -

done either 1-3x/week and/or exclusively at night

consumer grade Retinols, AHAs, BHAs at high strength

little extra things i like to use to enhance my routine:

gua sha, ice pack, rose quartz roller, however often i choose

Facials ❤︎︎

done every 1-2 months by licensed estheticians

often includes exfoliation and extraction

Classic Facial: cleanse, extract, massage, moisturize

HydraFacials: extracts pores while infusing serums to boost skin’s vitamin and nutrient content

dry, dehydrated skin

Microdermabrasion: microabrasive tool removes outermost, textured, damaged layer of skin using suction to reveal a smooth and refined new layer of skin

sun damaged, aged, textured skin or skin with hyperpigmentation

Chemical Peel: application of medical grade AHA, BHA, Lactic Acid, Fruit Enzymes, or Retinol to peel away top layers of skin over the course of 1-2 weeks

pore refining, brightening, and anti-aging

after care is crucial. skin will be peeling and sensitivity to sun is increased. SPF MUST be used. it’s heavily advised that clients stay home for the first few days.

HydroJelly Facial: facial made of electrolytes, algae, organic white grain oat flour, rice flour, and white willow bark powder. leaving your skin hydrated, plump, and nourished. forms a vacuum-like seal that compresses facial contours.

there are 25 different hydrojelly pro masks for most skin concerns you may have, check here

More Facials ❤︎︎

Contouring Facial: sculpting, tightening, and lifting of facial muscles

LED Facial: uses LED light to soothe inflammation, aiding in acne healing and prevention

Vampire Facial: plumps skin and improves wrinkles by extracting blood, removing its platelets, then either re-injecting it into the skin or applying it topically

Diamond File Facial: finely ground diamonds resurface skin by filing to improve dark spots

Glass Skin Botox: multiple tiny botox injections just below the surface of the skin. alleviate fine lines, redness, texture, and more achieving glass skin

AquaGold Facial: microinjections that combine vampire facial methods, hyaluronic acid, botox, stem cells, antioxidants, vitamins, peptides, etc. improves fine lines, wrinkles, pores, pigmentation, acne scarring, dryness, tone, texture, skin elasticity, and more

cite

Hair:

Hair Care ❤︎︎

Wash Routines:

curly textured: wash and condition every 2-3 weeks, deep condition every 1-2 weeks

straight: wash and condition every 2-3 days, deep condition every 2-3 weeks

Styling ︎❤︎︎

Hair should have a style everyday! At home hairstyling is limitless and really depends on your taste and lifestyle. The everyday woman does her own her once every 1-4 weeks using natural hair products, heat, or other tools.

Professional Stylists:

hair is styled every 1-3 months: uses heat to straighten or curl, extensions to lengthen and add volume, shears to maintain/attain a shape and length

trim ends: every 6-8 weeks

hair color: touched up roughly every 6-8 weeks (depending on how fast your hair is growing and how fast your color will fade)

Silk Press:

after a clarifying wash and deep conditioning, natural hair is straightened using flat iron and/or pressing comb, then usually curled in feathers or pin curls to preserve the style

lasts 3-4 weeks depending on maintenance

preserved by wrapping hair at night, keep hands out of hair, and using a wide toothed comb only

can be further styled with different kind of rollers, or with pin curls

Braids:

afrocentric hairstyles typically done to protect hair while maintaining beauty

lasts 3-8 weeks

styles include knotless braids, faux locs, stitch braids, french braids, etc

Extensions:

hair added to natural hair to enhance length or volume

can be done at home with patience and proper materials

sew-in extensions: (my personal fav) 1-2 months

your natural hair gets braided down flush to your scalp and the bundles are sewn on by the wefts in a flat pattern typically with a section of hair left out to cover the wefts $100-600

microlinks: up to 4 months

i-tip extension is added to hair using micropliers, clippers and loop tool. takes far longer than most extension methods but looks the absolute most natural $500-1000

tape-in extensions: up to a year, touch ups every 4-6 weeks

medical grade tape is used to attach extensions to small sections of hair $200-400

clip-in extensions: 3-6 months

extensions are clipped on by the wefts. the hair itself can last up to six months, but it’s not recommended to sleep, shower, or swim with the extensions in $50-100

Natural Styles:

all last roughly 1-2 weeks at most. allowing hair to completely DRY is crucial for these styles. your natural hair can be further changed in styles like buns, puffs, etc once dry

natural hair essentials: scalp oil, leave in conditioner, detangling brush, wide tooth comb, curling cream, styling gel, edge control and edge brush

wash n’ go

wash and detangle, then use leave in conditioner to keep hair moist. oil on the scalp and ends is recommended for growth and healthy ends

bantu knots

a traditionally african style where the hair is cleanly sectioned (usually parted in a cute pattern) and twisted into knots. style can be worn just like this or taken down for curls

braid/twist out

a specific pattern of curls is achieved after hair is twisted or braided with curl preserving products. end result depends on how big your twists or braids are

roller set

hair is sprayed with water and curl cream applied before roller of your choice is added. hair is left to dry usually overnight for springy well formed curls

Brows and Lashes:

Brow Shaping ❤︎︎

in salon or at home

Waxing - every 3 weeks

Threading- every 2-3 weeks

Razor Shaping - weekly

Brow Enhancement ❤︎︎

Tinting - monthly

can be done at home or by pro in the salon

Microblading - every 1-3 years + annual touch ups, exclusively professional work

cosmetic tattooing using a manual tool with nearly invisible hair-like needles to inject pigment in brows to create your desired brow look

Lash Enhancements ❤︎︎

*done exclusively by professionals

Lifts - every 6 weeks

basically a perm for your lashes to curl them semi-permanently for lashes to appear longer

Lash Extensions - new set every 6-8 weeks, fill ins every 2-3 weeks depending on quality and style

false individual strands of lashes glued to natural lashes to create semi-permanent length and/or volume

lash baths: wet lashes and apply a small amount of gentle cleanser or a “lash bath” to lashes. cleanse lashes and eyelids for about 10 seconds. hold a towel under your eye and use a nozzle bottle to flush soap and bacteria from lashes then dry with a disposable lint free towel. finish by brushing your lashes with a spoolie. daily.

Lash Styles:

Classic: one lash on each fan, thin lashes

Volume: fluffier lashes with more lashes on each fan

Hybrid: uses classic and volume lashes to make an alternated look

Russian: volume lashes made with very thin individuals, 5-6 extensions per natural lash, fanned out look

DIY Lash Extensions - lasts about a week (sometimes longer)

lash fragments or individual wisps are glued either under the lashes or on the lash line. KISS Falscara is a product that makes this concept simple and easy

Nails:

all these services can be done at home with the proper materials and KNOWLEDGE

Classic Manicure ❤︎︎

every 1-2 weeks

nail service that consists of soaking hands in warm soapy water then drying them. nails are trimmed, filed, and buffed. cuticles are pushed back before applying nail polish (base coat, color, top coat), then finally cuticle oil is applied.

nails can be enhanced with rhinestones, glitter, or charms and attached with uv gel or nail glue

my fav styles are pink, cream, white, black and any french tip using those colors

Pedicure ❤︎︎

every 2-4 weeks

sister to the classic manicure, but can be upgraded depending on materials. steps are similar to manicure, except feet are scrubbed and exfoliated before feet are washed and dried to apply nail color

regular polish, acrylic, or gel can be used on toenails

Gel or Shellac Mani ❤︎︎

every 2-3 weeks

same process as the classic manicure, but traditional nail polish is replaced with uv base coat, gel or CND Shellac polish, then uv top coat that’s cured in a UV or LED lamp

longer lasting and more strong/3d than classic mani and is typically removed by soaking in acetone

Apres Gel-X Nails ❤︎︎

every 2-3 weeks

my personal fav at home nails using the artme yoko matsuda nails. after doing a classic mani sans polish, you apply a dehydrator and primer to prep nail for gel. then you apply builder gel to your natural nail and cure. then you apply that same builder to the nail extension after etching it using an electric drill or acetone. marry the gel to your nail and cure. then just shape to your liking and top with uv top coat. tutorial here

Acrylic Nails ❤︎︎

every 2-3 weeks, nails are fully grown out after 6 weeks

manicure done with liquid monomer and acrylic powder to build and extend natural nail, then polished with color or just a top coat if desired

Russian Mani ❤︎︎

every 4-5 weeks

essentially a gel manicure, but more invasive. the eponychium is snipped away so polish can be applied more closely and flush to the cuticle. this aids in visuals and longevity

service is seen as risky because the skin is more susceptible to fungal or bacterial infection. this is actually how i do my nails at home.

Body:

Bathing ❤︎︎

2x daily

self explanatory, we all know how to bathe. i have other posts that talk about my shower and bath routines.

use a gentle cleanser then a scented body wash to complement perfume and smell fresh all day.

if needed, you can use body soaps with actives like aha, bha or retinol to exfoliate or treat skin at night

exfoliation - 2-3x/week. using scrubs, loofahs, bath brushes, etc.

Hair Removal ❤︎︎

shaving - 2-3x/week

waxing - every 3-5 weeks

sugaring - monthly

ipl device - a device that uses light therapy to slowly destroy hair follicles and unwanted pigment in skin. i use mine after every 5-6 shaves but i could really use it more often.

Vajacial ❤︎︎

1-2x/month

a “facial” for your lady area

the esthetician will first wax, then cleanse and apply an enzyme exfoliant. then they extract any blackheads or ingrown hairs from the area before applying a soothing mask usually in the jelly form.

Moisture and Hydration ❤︎︎

body cream or lotion - daily right after bathing to hydrate skin

body oil - daily to seal in moisture and protect skin from debris and dryness

masks - weekly to address particular skin concerns

ex. when i was having eczema flare ups on my back, i used a dead sea mud mask every 1-2 weeks to help treat it

done at home or at spa

glycolic, clay, mud, salicylic, etc.

Enhancement Procedures:

the goal is to look younger and balance facial features. all these services are exclusively done by professionals usually in a medspa and are widely considered luxury.

Botox ❤︎︎

every 6-8 months; between brows, smile lines, outer corners of eyes, etc

discourages muscle movement to reduce wrinkles

Lifts ❤︎︎

lasts about 10 years; face, neck, brow, eyelids

skin is lifted to desired look, then excess skin is removed

Fillers ︎❤︎︎

every 6-12 months; under-eye, lips, jawline, wrinkle sites, cheekbones

injects acids (usually naturally occurring) like Hyaluronic Acid and Calcium Hydroxylapatite to add volume to your face

Body Contouring ❤︎︎

every 2-4 months until desired results are achieved

non invasive liposuction to achieve desired physique

CoolSculpting - cryolipolysis freezes fat cells for the body to the metabolize and and remove them

SculpSure - essentially the same as CoolSculpting, but uses heat and laser technology to destroy fat cells

Laser Hair Removal ❤︎︎

every 5-6 weeks; bikini, underarms, legs, arms

touch ups done every 1-2 years

hair growth is inhibited by exposing follicles to light at frequencies that kill them

Building the Regimen 🗒️💕:

when making appointments with your “glam squad” you can stagger your services by week depending on what’s being done. for example you can get your mani and pedi done one week. then your facials, brows and lashes another week.

Things to Keep in Mind 💭💞:

these frequencies won’t be the same for everyone depending on personal wants, budgets, etc. but will most likely land somewhere in the ranges i gave. if you need touch ups or redos any sooner than i mapped out, then the service most likely was of poor quality.

anything done at home may or may not be up to the level of detail and longevity as salon or spa work. if you see yourself doing the majority of your beauty maintenance at home, this can save money but may end up taking more time than professional services. so it’s a give and take.

More Resources:

manage your routines, services and products using a beauty binder

a look at my skincare routine

at home beauty treatments for the summer

my hair care routine at home

pretty on purpose by @shefromhouston

monthly beauty routine by @angeljpg

dream girl routines by me

[theambitiouswoman]

💧 Looking for the best way to stay hydrated? These hydrate you even better than water:

Electrolyte Drinks: Packed with essential salts to retain fluids.

Coconut Water: Natural electrolytes for optimal hydration.

Milk: A perfect blend of sodium, carbs, and protein.

Fruits & Veggies: High water content with added vitamins.

Oral Rehydration Solutions (ORS): Specially formulated for rehydration.

Herbal Teas: Caffeine-free options for great hydration.

Stay refreshed and hydrated! 🚰🥥🥛🍉🍊🌿

[wosoamazing]

Portugal Training Camp & Roommates

Part 4 - Fire on Fire Series

It was your first day in Portugal, meaning you were now also officially part of the team, having joined the first team training session of the year in the morning, spending the afternoon on the beach with the girls, as this wasn't an official team trip for competitions you had roommates. Leah was yours, you didn't quite know what to think of it but it couldn't be a bad thing. Right?

After dinner the team spent some time outside before all heading to their respective rooms for sleep. However you weren't asleep, and from the amount of rustling coming from Leah's bed she wasn't either. However unlike her you were still, as you laid on your back, staring at the ceiling, you couldn't get the 2 missed calls from both your parents each out of your head, they hadn't called you in years, let alone messaged, so why now? You couldn't understand, until you spoke to your Moster before dinner. She had informed you that they wanted to talk to you, apologise for what they had done, now realising that they did the wrong thing when you were younger. But you couldn't fathom the sudden change in beliefs. They had to have an ulterior motive. Leah must've realised you were awake at some stage, as you noticed her move onto her side, resting on her elbow as she brought your attention to you.

"What's wrong?" She questioned, the sudden words slightly scaring you.

"Nothing," you tried brushing her off, as if she would care about your problems.

"I can tell something is bothering you, you can just talk and I can listen if you want"

"My parents want to talk to me," you spat out, "oh," you turned to face her, mirroring her position.

"I've haven't seen or heard from them for years, the last time they contacted me was before, well, um, no it doesn't matter, but every time the have contacted me since I moved out they have thrown things at me, they even offered to buy me a penthouse apartment in New York if I quit football and did a PHD. They don't believe someone can be successful unless they like have a PHD basically. I moved out when I was almost 11. My Aunt says they are reaching out to say sorry but I find that hard to believe after all these years,"

"Why don't you just message them, ask them to come to one of our games."

"Yeah I suppose, I mean if they aren't really determined with whatever they are planning on doing they won't come, it would be time much time, effort and money otherwise," the fell into a silence before you blurted out, "They were the reason I wasn't getting played, they were paying the club money as a support under essentially a fake company, they figured if I wasn;t getting played I would fall out of love with the sport, but it clearly didn't work." "I'm sorry, that's unfair, you're a really great player, and your aunts must be good people, as you've turned out to be an amazing human," Leah started to ramble as she got anxious. You were glad there wasn't much light in the room as you felt yourself blush.

"Thank you, good night," "night," you rolled over and eventually fell asleep.

_____

The training staff decided that they were going to do fitness testing, the beep test included, you had been going for quite some time you, Lotte and Emily were the only ones currently still going, the rest of the team had either stopped or been pulled out by the medics or trainers so they didn't over do themselves.

"How?" Lotted huffed out as she doubled over trying to catch her breath, having given up, you on the other hand looked like you were still just doing a light jog.

"Okay Y/N, we're stopping you there, sit down and make sure to have plenty of water, we're also going to get you an electrolyte drink," you huffed in annoyance but complied and walked over to were Leah was sitting on the sidelines, taking a seat next to her, she lent towards you with her arms open ready for a hug.

"I don't think you want to do that, I'm like seriously sweaty," You warned her, "That performance deserves a hug, no matter how sweaty," you laughed as you lent in briefly hugging her, before moving to lie down, your legs still bent up, "you weren't wrong about being sweaty," she joked causing you to laugh "I did warn you,". 

You and Leah were alone, as she watched the rest of the team do the other tests, you were recovering lying on the grass, with a towel over your eyes to protect them from the burning sun. "How did you do that though? Are you actually fine?" Leah asked, ever so slightly concerned, she didn't want you to be overworking yourself due to being new, "I could've kept going if it wasn't so hot, or the fact that I wasn't stopped," you said and she nodded, not that you could see though, you were informed you couldn't continue testing until you had cooled down the medics not wanting to risk you getting heat stroke, however there was no way that was going to happen anytime soon, due to the scorching sun, "Can we go inside for a bit? Speed up the cooling down process," you asked her as you pulled the towel off your eyes, lifting you head slightly to look at her, "Sure," you stood up quickly, and turned to Leah who had reached her hands out for you to grab and help her up, "you haven't done any testing today, you should be the one helping me up" you joked, and she pushed you playfully once she was standing, "that's no way to treat someone who just helped you up," "oh shut up," she said as she wrapped her arm around your shoulders pulling you into her side as you walked.

_____

"I don't even know why you like playing them, they're so boring," you said as you sat down next to Leah on one of the sun loungers, you had to admit they were really strange sun loungers, as they were double ones, for some reason meaning two people had to sit on one, but it didn't matter too much as the team was close.

"They use my brain, keep me smart," she teased "Don't want you falling behind the rest of us I suppose," you teased her back, "Oh shut up, just because you duxed," you stuck your tongue out at her before pulling out your phone to message some people, until Leah managed to rope you into helping her do sudokus, you both giggled away as you spoke, before you were interrupted by Beth, "Why wasn't I invited?" she whined "We're doing sudokus," you explained, "oh ew, what movie are we watching tonight?" she asked, not getting a response.

"Beth," you both whined as you looked over to her who just shrugged her shoulders, "what?" she knew what, she just sent a message to the team asking when everyone else would be out because she felt like a third wheel with you two. Before long the whole team was outside and the movie had started, they had decided on ABBA which you didn't really like and so you quickly found yourself succumbing to your exhaustion from the day. Your eyelids opened around half an hour later and you realised you had moved closer to Leah and snuggled into her side while you slept, she had her arm out around your shoulders, "Oh sorry," you groggily spoke as you lifted your head preparing to move, "Oh, it's fine don't worry, you don't have to move if you don't want to, it's more warm like this too," she said softly smiling as her eyes stayed on the screen, you let out a small hum before placing your head back on her shoulder and quickly drifting off again.

[surpo-nutrition]

9 Essential Amino Acids: Function, Health Benefits, and Food Sources

As health enthusiasts, we understand the importance of having a balanced diet that includes all the essential nutrients our body needs to function properly. Among these essential nutrients are Amino Acids, which play a vital role in maintaining our overall health and well-being. 

Amino acids are the fundamental components of proteins and are essential for many critical functions in the body. These compounds are responsible for the formation of important structures such as proteins, hormones, and neurotransmitters. To obtain enough amino acids, it is important to consume protein-rich foods like meat, fish, and seafood. Additionally, some individuals take  amino acid supplements as a natural way to boost their mood and/or enhance their athletic performance. 

Our bodies require a diverse range of amino acids to maintain optimal health and function. Although there are approximately 500 different amino acids found in nature, only 20 of these are used to create the proteins found within the human body. Though each of these amino acids plays a crucial role in our well-being, 9 of them are deemed particularly essential for our survival.

These  9 essential amino acids include leucine, valine, isoleucine, lysine, threonine, phenylalanine, tryptophan, methionine, and histidine. In this blog, we will be discussing the definition, health benefits, and food sources of these essential amino acids to help you understand the significance of including them in your diet. 

1. Leucine

Leucine is one of the three branched-chain amino acids (BCAAs)** along with isoleucine and valine. It plays a vital role in protein synthesis, making it important for muscle growth and repair. It can help preserve muscle mass during periods of caloric restriction or increased physical activity. Leucine is also involved in the regulation of blood sugar levels and the stimulation of wound healing. Additionally, studies have suggested that leucine may have the potential to improve bone health, and may play a role in preventing obesity.

A wide variety of healthy, tasty foods contain leucine, including eggs, beef, tuna, and salmon. These good food sources of leucine are all easy to incorporate into your diet. Leucine is also available in supplement form and is often used by athletes, bodybuilders, and other fitness enthusiasts to enhance muscle growth and recovery via a BCAA or EAA drink.

**BCAAs are a group of three amino acids that have a distinct branching structure at the molecular level. These amino acids are metabolized by the body and used as a source of energy for muscle tissue. BCAAs, which are found in high concentrations of muscle protein, have been recently recognized as vital to muscle health.

2. Valine

Like leucine, valine is classified as a branched-chain amino acid (BCAA). This essential amino acid is commonly used by athletes and bodybuilders as it helps prevent muscle breakdown, enhances athletic performance, and helps supply the muscles with extra glucose for energy production during intense exercise or workouts.

Valine promotes the growth and repair of muscle tissue, which can lead to an increase in muscle mass and strength. It also helps regulate blood sugar levels, preventing energy crashes during intense exercise. Additionally, valine helps to stimulate the formation of hormones, which can aid in the body's overall health and well-being.

Valine can be found in a variety of food sources, including red meat like lamb and beef & dairy products too, especially cottage cheese and yogurt. Eggs, turkey, and chicken; fish, including wild-caught salmon and trout are some other good sources. To ensure that you're getting enough valine, be sure to incorporate these foods into your diet regularly. 

Additionally, supplements like  Amino Hydrate + which contains Valine, among the other essential amino acids, are commonly taken by weightlifters and performance athletes as part of their workout routines. 

3. Isoleucine

Isoleucine, as one of the BCAAs, is also critical to the physiological functions of your whole body. It helps with growth, immunity, protein metabolism, and fatty acid metabolism. Isoleucine has a role in the detoxification of nitrogenous waste like ammonia, which is then excreted from the body by the kidneys. It is also necessary for the synthesis of hemoglobin and the production of red blood cells, making it a crucial amino acid in the process of recovering from blood loss or anemia.

Isoleucine is also commonly taken by some bodybuilders and athletes, as it helps decrease post-workout muscle damage and soreness. According to a  systemic review published in 2017 in the Journal of Nutrients, some studies have shown that BCAA supplementation can be successful at reducing exercise-induced muscle damage. Moreover, according to  Annie Price, a Certified Holistic Health Coach, the isoleucine amino acid is also believed to mediate glucose uptake into a cell and break it down into energy. This specific isoleucine function is why it may help enhance athletic performance.

Animal-based isoleucine food sources include yogurt, tuna, lean chicken breast, lean pork chops, beef, cod, and haddock. 

4. Lysine

Lysine is an essential amino acid that helps build muscle tissue, prevent cold sores, maintain a healthy immune system, produce enzymes, antibodies, and healthy hormones, and even reduce feelings of anxiety and levels of the stress hormone cortisol in some people.Additionally, lysine also plays a crucial part in the synthesis of collagen, a protein necessary for bones and connective tissues, including skin, hair, tendons, and cartilage, keeping your skin, hair, and bones healthy. 

Other benefits include preventing osteoporosis and bone loss, regulating blood pressure, mitigating artery plaque buildup, assisting athletes in recovering from strenuous workouts, and building and developing muscle among bodybuilders.

Foods that will help people meet their daily lysine requirements include chicken, cottage cheese, parmesan, brewer’s yeast, red meat, fish such as tuna, cod, or sardines, eggs, seafood such as mussels, prawns, and oysters to name a few.

Moreover, supplements are also a common source of amino acids because they're convenient to use and easy to find at health food stores or online. Supplements usually come in powder form, like  Surpo Amino Hydrate +, just add 1 scoop to 12-16 oz of water and you will get the dose of lysine your body needs for maximum performance and overall health. This product can be taken at any time of the day or on an empty stomach.

5. Threonine  

Threonine is an essential amino acid that plays a vital role in the formation of structural proteins such as collagen and elastin, which are important for maintaining the strength and elasticity of skin, hair, and nails. Threonine is important for the proper functioning of the nervous system and has been shown to promote a healthy immune system. Additionally, threonine helps to maintain the proper balance of proteins in the body and aids in the absorption of nutrients.

It is important to consume adequate amounts of threonine through diet, as a deficiency can lead to poor immune function, skin and hair issues, and problems with the liver and nervous system. Some food sources of threonine include chicken, fish, dairy products, and eggs.

6. Phenylalanine

The human body requires phenylalanine, an essential amino acid, in order to function properly. It is a building block of proteins and is important for the formation of important neurotransmitters, such as dopamine and norepinephrine, which are responsible for regulating mood and behavior. Phenylalanine can help improve memory and concentration. It also plays a role in the production of melanin, a pigment that gives color to the skin, hair, and eyes.

Phenylalanine has been found to improve mood and cognitive function, making it beneficial for those with depression or anxiety. It may also help reduce pain and inflammation in conditions such as rheumatoid arthritis and osteoarthritis. Additionally, phenylalanine has been found to improve wound healing and skin health, making it beneficial for those with skin conditions such as eczema and psoriasis.

Food sources high in phenylalanine include meat, poultry, fish, eggs, and dairy products. It's also important to note that phenylalanine can be found in a different form called aspartame, which is commonly used in artificial sweeteners. People with phenylketonuria (PKU) are advised to avoid foods containing aspartame, as their bodies cannot break down the phenylalanine in the sweetener, leading to a buildup of the amino acid in the body.

7. Tryptophan

Tryptophan is an essential amino acid that is a precursor to the neurotransmitter serotonin, which is involved in regulating mood, sleep, and appetite. Tryptophan is responsible for healthier and better-quality sleep, relief from depression and anxiety, increased emotional well-being and strengthened pain tolerance. Tryptophan supplementation improves muscle development, and it has previously been shown that it has a significant impact on muscle mass via its metabolite serotonin.

Tryptophan is found in meats such as turkey and chicken. It is also found in eggs, bananas, cheese, fish, chocolate, dried dates, and milk. Tryptophan is often found in high-protein foods such as these, but it can also be taken as a dietary supplement. The amount of l-tryptophan in these foods is small compared to supplements.

However, it is important to note that supplementing with tryptophan alone may not be as effective as getting it from food sources or as part of a balanced diet, and high doses of tryptophan supplements can be harmful. It's always best to consult a healthcare professional if you are considering taking this supplement.

8. Methionine

Methionine is an essential amino acid that plays a crucial role in many bodily functions, including protein synthesis, detoxification, and the production of other essential nutrients like glutathione and creatine. Methionine is involved in the detoxification of heavy metals, pesticides, and other harmful substances. It also helps to prevent the buildup of fat in the liver. It is also essential for the production of new proteins, which are important for the growth and repair of tissues.

Additionally, methionine is necessary for the production of collagen, which is a protein that provides structure to skin, hair, and nails, and is involved in the production of neurotransmitters like serotonin and dopamine, which play a role in mood regulation.

Some of the best sources of methionine, with high concentrations, are found in red meat, chicken, and turkey. It is also found in eggs, dairy products like milk, cheese, and yogurt, some nuts, and seeds, like sesame seeds and sunflower seeds. It's important to note that a balanced diet that includes a variety of protein sources will provide enough methionine for most people. However, those who follow a vegetarian or vegan diet may need to pay extra attention to their methionine intake.

9. Histidine

Histidine is a nutritionally essential amino acid that plays a vital role in a variety of pathophysiological and physiological processes. It plays a crucial role in the maintenance of myelin sheaths that protect your nerve cells while metabolizing the key wake-promoting neurotransmitter called histamine. Histamine supports and reinforces your immune system and inflammatory response, and is vital for gastric secretion, sexual functions, and the production of blood cells. Additionally, histidine also plays a key role in the formation of collagen, which is necessary for maintaining healthy skin and hair.

Histidine is an amino acid that was traditionally considered non-essential, meaning that it could be produced by the body from other amino acids. However, recent research has shown that histidine may play a crucial role in certain physiological processes, such as immune function, blood vessel health, and neurotransmitter production. As a result, histidine is now considered to be conditionally essential, meaning that under certain conditions (such as during growth or development) the body may not be able to produce enough histidine on its own and it may need to be obtained from the diet.

Histidine can be made by the body by converting other amino acids, such as lysine and methionine, into histidine. However, this process can be limited by the availability of these other amino acids, as well as other nutrients such as vitamin B6 and zinc. By consuming adequate amounts of the original 8 essential amino acids, as well as other key nutrients, the body can produce enough histidine to meet its needs.

It's important to note that while histidine is considered conditionally essential, it is not considered as essential as the other 8 amino acids that are required in larger amounts and cannot be synthesized by the body. Therefore, it's important to include a variety of protein sources in the diet to obtain all essential amino acids.

Foods rich in histidine are generally protein-rich foods such as meat, poultry, fish, and dairy products such as milk, cheese, and yogurt. It is also present in some spices and herbs, like basil, thyme, and oregano. 

SURPO Takeaways

Essential amino acids are an important component of a healthy diet. They are essential because our bodies cannot produce them on their own and must obtain them through our diet. These essential amino acids play a vital role in maintaining optimal health and well-being. From helping to build and repair muscles to supporting the immune system, these amino acids are necessary for many bodily functions. 

Food sources such as eggs, fish, poultry, beef, and dairy products are excellent sources of essential amino acids. However, vegetarians and vegans can also obtain these essential amino acids through plant-based sources such as legumes, nuts, and seeds.

It's essential to note that a balanced diet is crucial for obtaining all the essential amino acids. Therefore, it's essential to consume a variety of foods that are rich in these nutrients. If you're concerned about your dietary intake, it's always best to speak with a registered dietitian or healthcare professional.   

Amino Hydrate + 

Amino Hydrate+ intra workout & hydration powder replenishes lost minerals and electrolytes needed for endurance and physical and mental energy. Formulated with 8 Essential Amino Acids (EAAs), this Pre Workout Powder & Post Workout Recovery Drink assists in muscle recovery and growth, fueling your fitness journey! Amino Hydrate’s EAAs have an unparalleled 99% absorption rate and are already broken down in the correct ratios for optimal utilization, making it ideal to consume while training. 

This hydration drink is an amino acids supplement for men and women that allows you to train harder and longer in the gym or on the field—an ideal hydration electrolyte and amino-heavy pre-workout with no stimulants and for an after-workout recovery drink! Our hydration supplements for men and women fully hydrate your body, keeping you fueled to tackle even the most intense workout. 

Unlike ordinary hydration electrolytes and amino acid nutritional supplements, this workout powder will help you reach your body and fitness goals. Our EAA Supplement (which contains the bcaas) increases metabolic rate and muscle protein synthesis and provides 99% NNU (amino acid absorption) to support athletic recovery and overall performance!

[paloma-ascends-into-hellfire]

eating disorder harm reduction

no one ever compiled this so that it what we are doing today. for people with eds and people whose loved ones do. please note: i’m not a doctor. this is a compilation of things from books and ed resource sites.

for people whose loved ones have an eating disorder:

try to make sure they know these things.

try not to force them to eat, they might feel uncomfortable eating in front of people. also, risk of refeeding syndrome.

if their life is in danger and you are seeking help for them, consult the person beforehand to make sure they will be safe and give them a heads-up so that they aren’t startled (especially if they’re neurodivergent! giving them notice will aid control!)

offer them ways of controlling things aside from food - practice consent, include them in conversations, don’t talk about them behind their back, compliment their makeup or hair.

be patient. the person may be irritable from lack of sleep, feelings of depression, worthlessness, etc., or malnutrition.

keep in mind that you can’t tell if someone has an eating disorder by looking at them. people of all weights do - only 17% of anorexics are underweight - and also, men and non binary people can also have eds.

general:

drink lots of water, especially if you’re drinking lots of caffeine.

drink some electrolytes at least once a week - gatorade, electrolyte tablets, coconut water, doesn’t matter, just get it into your system.

if you are getting dizzy or flushed and can feel your heart beating, quick carbs will raise your blood sugar - sweets, bread, fruit, juice, non diet soda, whatever. keep snacks around pls.

your brain uses 400-500 calories daily. eat more than this.

take your supplements!

you still need protein, have an egg or something.

don’t take adderal or insulin unless you are actually diabetic or neurodivergent, because you are raising the price by buying them and denying access to those who need it.

throw a towel over the mirror. it’s not worth it if it’ll cause you anxiety.

try to limit disordered behaviours like body checking, purging, and weigh ins.

practice good dental hygiene.

put your scale somewhere where you have to actively look for it to weigh yourself.

avoid social media and for your sake don’t go on pro ed tiktok or tumblr or twitter or insta.

get a buddy who also struggles with the same thing if possible to support each other.

get regular medical check ups (if you can afford it)

practice things within your control - makeup, hair, clothing, etc.

push your rules - eat 5 minutes before your time, or 50 calories over your limit.

for people with restrictive disorders (e.g. anorexia):

do weight and resistance training at least twice a week to prevent musculoskeletal conditions such as osteoporosis.

don’t drink on an empty stomach.

try to put gaps between fasting periods.

don’t fast for more than 72 hours.

wear lots of layers to keep warm.

eat an extra 100-200 calories on your period if you menstruate.

have a metabolism day.

take care of your hair.

as horrifying as this is to many people, please go to the hospital if you’re experiencing heart problems or if you’re passing out for more than 30 seconds.

for people with purging disorders (e.g. bulimia):

if you would like to purge, wait 15 minutes first.

after purging: drink lots of water - the emptiness you feel is dehydration. don’t brush your teeth but rinse your mouth out, preferably with an alkaline mouthwash or baking soda mixed into water. do something you want to do, like reading a book or watching a show. don’t smoke. don’t have anything acidic. eat a banana or some chocolate or a rice cake to keep your blood sugar levels in check.

if you vomit blood or your vomit looks like coffee grounds, this is a sign of internal bleeding. you could be drowning in your own blood from a hole in your esophagus, essentially. go to the hospital or call 911/999/the emergency number in your area.

stay safe everyone. i hope this helps. also, i do not use these tags - i have them blocked - but i am using them so that people on these tags will find this because they need it most.

[ghostflowerdreams]

When Fatima tried to enter the Colony House, it seemed like the door was locked. She got distracted by the smell of rotten vegetables, but the other woman entered without any trouble. Looking back, it’s almost always Ellis or someone else opening the doors for her. Could this mean she’s turning into a monster, or that her baby is one? That feels like the obvious route to take with her story, but it could just be a regular pregnancy, like Marielle suggested. Maybe they're trying a bit of misdirection with the audience, eh?

What did Marielle say, that it's hyperemesis gravidarum? Apparently, it's a severe form of morning sickness characterized by extreme nausea, persistent vomiting, which can lead to significant weight loss, dehydration, and electrolyte imbalances. Repeated vomiting can wear down tooth enamel and increase the risk of decay—not exactly tooth loss, but her condition is likely worse than others due to the lack of access to a dentist and basic oral hygiene products like toothpaste, floss, and mouthwash.

The next question is: why is she eating rotten vegetables? This could be explained by pica, an eating disorder that can occur when the body is low on essential minerals and nutrients like iron and zinc. Pica can happen at any time, to anyone, and women can develop pica during pregnancy. Some people might eat substances like dirt, clay, cornstarch, or even other non-food items like stones, mothballs, and paint chips. Given that she hasn’t eaten anything in three days, it’s quite possible that she has developed pica.

Some people have suggested the food was intentionally rotted to provide her with something to eat. This could hint at her having a monster baby, but it may also be unrelated.

Whatever force controls the monsters and the town clearly operates under its own set of rules, which are always rigged in its favor. It takes something away while offering something in return.

A lot of people in the Colony House died, but then a bus full of people show up. Interestingly, I can't recall who it was, but someone expressed concern about not having enough food to feed everyone. Shortly after, we see that the crops they were growing have all rotted away. Now, they really don't have enough food to feed everyone.

Tian Chen remained hopeful, suggesting they could grow the food by planting the crops in different locations to find suitable soil. Then, Jim and Kenny discover a patch of cabbages growing amid the remnants of an old village. That location wasn't there before, but now they have enough food again and a new place for their crops to grow.

It feels as though something is listening; it knows what’s on their mind, and offers them hope (or makes their fear a reality), only to crush it later. The townspeople aren’t just a source of entertainment for it, they’re likely the very means by which it sustains itself. It's their fears and hopes that make their despair (or soul) all the sweeter to consume.

Why else would the radio in the dinner turn on when Kenny was grieving? It taunted him, but at the same time, that radio was the same one that gave Boyd a sign to explore the forest.

It's clear that some kind of overseer entity is listening and watching them all. I wonder how long it will take for them to realize they need to be more careful about what they say aloud, as their words seem to manifest into existence.

[richarlotte]

Most important steps to your glow up?

Top Tier.

Braces.

I had my braces on for 18 months, and they were the best decision of my life. I can breathe better, my jaw and chin look better, my teeth are straighter, and I have no more pain. Facial harmony is everything, and mine was restored by an expert orthodontist and continued use of my retainers. Jaw surgery wasn’t reasonable or necessary, but I can’t even begin to describe the impact that dental whitening, braces, weight loss, and proper dental care work had on my face.

 

Electrolytes and Hydration.

I was severely dehydrated and in need of electrolytes for years and years. I thought that drinking enough water wasn’t as important as people made it seem, but my life changed when I started to do it. Life feels much less stressful now that I’m properly hydrated, and I make sure to toss a little lemon and salt in my water and drink a Gatorade or Liquid IV to get electrolytes.

 

Darker and Longer Hair.

I look better with hair that’s long, dark, and thick. I have alopecia, so I did a number of things to disguise my hair loss growing up, but I wear wigs now that my hair is gone. I was told to wear my hair long, dark, and straight last year, and whenever I do, people tell me that I look otherworldly. Now that I know what to do with my hair and what looks best, I’m a million times more confident about myself.

 

Less Dairy.

I am not lactose intolerant, but I do not need to be eating dairy in excess. I enjoy dairy, so I won’t cut it out of my diet, but I don’t need to be eating it in the amount that I did. I was bloated, always breaking out, and tired all the time, but my low energy dissipated the second I cut my dairy intake. I’m not 100% dairy-free and most likely won’t ever be, but I’m careful with the amount I consume.

 

Korean Contact Lenses.

Americans think that all colored contact lenses are unnatural, and American-made colored contacts are. I use Olens contacts and only use the dark shades, and they’re amazing. I find that having huge, dark, striking eyes helps me get exactly what I want, and I love the way I look when I’m wearing contacts. I use contacts to craft my look and emphasize my eyes, and I never buy or use colors that aren’t brown or black. Wearing dark contacts has reduced my need for so much bright eye makeup; they make me look friendlier, and I look better in photos.

 

Better Quality Makeup.

Investing in higher-quality makeup and actually learning how to apply it was crucial. Buying Hourglass, Pat McGrath, Charlotte Tilbury, MAC, and Nars was sort of essential to my makeup journey, and I look much better now that I’ve invested the time and money into learning about makeup. Dupes just don’t hold up to the real things, and I look better now that I’m spending $45 on one product instead of spending $45 on five different products to try to replicate the look.

 

Urea, Glutamic Acid, and Dry Brushing.

I used to have serious strawberry arms and legs, dry skin, and dark spots from body acne, but all of that has cleared up. Hyaluronic acid and body serums have nothing on this combo, and dry brushing has completely cleared up my rough skin and helped with my stretch marks. If you want skin that’s plump, hydrated, glowing, and looks healthy, then you have to exfoliate your dry and wet skin and start using this trio to care for your body.

 

Better Skincare Products.

I invested a lot in using fancy designer brands, but the things that helped me the most were basic, unscented, and quality. I use Paula’s Choice exfoliant, plenty of SPF 100, retinol, and a variety of Korean and American products. My facial acne is gone, my dark marks are cleared, my skin barrier is healed, my skin looks healthier, and I’m glowing. Drunk Elephant, celebrity skincare brands, and trending products didn’t do it for me; figuring out what I needed and then implementing it into my routine helped.

 

Creating my own aesthetic.

I won’t stop talking about The Blend because it helped me become who I am today. I wanted to create a look that would help me, and so I had to spend months solidifying my image. It took me a year to get to where I am today, but life became easier once I was able to figure out what I should be doing, what I should be saving for or investing in, and what suited me. The Blend isn’t just about style, and I had to be scientific with it at times and really work with the resources I had and what was readily accessible to me.

I can do Mid Tier next.

[letters-to-lgbt-kids]

My dear lgbt+ kids, 

Headaches can sometimes be a sign of serious health issues, but in most cases they’re caused by lifestyle factors such as stress, dehydration, not getting enough sleep, poor posture or physical exhaustion. 

The most common type of headaches are tension headaches (headaches that result from muscle tension in the upper body). 

Here are some ways to relieve a tension headache: 

Drink plenty of water or try an electrolyte-containing beverage. 

Cold/Hot therapy: You can buy an ice pack or create your own by placing ice cubes in a plastic bag (covered with a cloth to prevent ice burns). Alternatively,  you can buy a heat pack for warmth. Apply these to your forehead, cheeks, or the back of your neck for relief. A warm shower can work wonders too.

Dim the lights to ease the strain on your eyes during a tension headache. 

Take a few minutes to massage your forehead, neck, and temples. This can alleviate muscle tension and promote relaxation.

Some people find relief in eating some ginger or drinking ginger tea. 

Incorporate stress relief methods into your routine, such as progressive muscle relaxation, deep breathing exercises or meditation.

Ensure you don't skip meals, as irregular eating patterns can contribute to headaches. Maintaining stable blood sugar levels is essential for your wellbeing. 

Consider supplementing magnesium, iron, or vitamin B if you're deficient. These nutrients can play a role in headache prevention.

Aim for 7 to 9 hours of sleep each night. Sleep is important for stress management and therefore reduces headaches. 

Go to a doctor if you frequently experience severe headaches to rule out any underlying conditions. (And of course seek immediate medical attention if you have a headache after a head injury.) 

With all my love, 

Your Tumblr Dad 

P.S: I’m not a medical professional and do not know your personal medical history - health information on this blog is for educational purposes only.