#more or less doing elimination diet

[threadmonster]

It's baking season, this is the worst time to actually commit to avoiding grains ಥ⁠_⁠ಥ

[1-ufo]

I do not. Even like being drunk tbh

[allaboutthemoonlight]

How to Build Self Discipline

Cultivating self-discipline is the way towards personal growth and achieving long-term goals. To me, it’s really all about making choices that honor your well-being and identity.

Understand that self-discipline is about self love and respect

It’s not about punishment or deprivation, but rather caring for yourself enough to make choices that align with your long-term well-being and goals.

You’re showing yourself the respect you deserve by honoring and committing to changes you want to make.

It’s all about recognizing your worth and having the motivation and courage to pursue what’s really best for you, even when it requires a lot of effort and decision-making.

Frame your identity in a way that includes discipline

How we act directly ties to our identities and how we believe we are. If you believe you’re a successful individual, you’ll live a life framed by confidence and determination. If you believe you’re someone who is lazy and unmotivated, you’ll struggle to find the drive to pursue your goals and aspirations.

Gaining discipline is all about acting as the person you believe you are and moving through life in a way that’s consistent with your determined identity. The key here is to try to imagine who you are at your highest self in a disciplined state of mind.

To start this, ask yourself these questions and slowly arrange your life in a way so there’s no distance between who you are now and your highest self:

What does your day look like

What do you eat

What do you wear

What does your week look like

What does your work day look like

What hobbies do you have

What’s your morning and night routine

Who are you surrounded by

What do you say yes and no to

Have systems in your life

I recently wrote a post about habits and mentioned the idea of systems versus goals. Here, I want to delve a bit deeper into that concept within the context of self-discipline.

To me, another way to truly live a disciplined life is to establish starting systems, something that will propel you past hurdles and reduce the friction that accompanies change.

Let’s say you want to improve your eating habits and cultivate discipline in consuming less sugar while incorporating more whole foods into your diet. You could begin by implementing a system of prepping healthy snacks or meals in advance at the start of each week, or however you see fit. By having these snacks readily available, you eliminate the need for decision-making, making it easier to adhere to your goal.

Anything that serves as a reminder or facilitates consistent action toward your desired outcome is a valuable system in your life.

Be okay with not doing something and embrace the mindset of small wins

This may seem paradoxical in the context of developing self-discipline, but being okay with not doing something is crucial. There are times in life when we need tough love and motivation, but there are also moments when compassion is the driving force that propels us forward.

When you don’t follow through with something, whether it’s going for a run or preparing a healthy dinner, it’s important to be okay with it. You don’t need to shame yourself or feel guilty for not taking action because that will only reinforce negative thought patterns, making it harder to create the change you desire.

Consider this: if you miss a planned run and spiral into self-criticism, you’re more likely to avoid running altogether. However, if you approach the situation with understanding and compassion, you’ll be more inclined to try again next time.

This is where small daily victories come into play. Sometimes, all we need is one small step forward to develop a new habit and maintain consistency. Whatever you're striving to improve or change, if it feels daunting, tell yourself, "Just for today, I'll do a 15-minute workout instead of the full hour," or "Just for today, I'll read 5 pages instead of the entire chapter," and celebrate these as small victories. Doing so not only helps you establish new habits but also allows you to acknowledge the progress you've made and the trust you've built within yourself.

—Luna

[nenelonomh]

improving your focus

improving focus is crucial for several reasons, especially in today's fast-paced world dominated by rapidly consumed media. focusing enhances productivity by allowing you to complete tasks more efficiently and effectively, leading to better results in less time.

it also improves mental health by reducing distractions and lowering stress levels, creating a sense of accomplishment and control over your workload. deep focus helps you engage more thoroughly with your tasks, leading to higher quality outcomes and greater creativity. it is essential for lifelong learning, enabling you to absorb and retain information better for continuous personal growth.

in the information overload age, where digital platforms bombard us with constant information, maintaining focus helps prevent cognitive overwhelm and helps you to stay clear of the ever-growing brainrot. many apps and platforms are designed to fragment our attention, making it crucial to develop strong focus skills to concentrate on important tasks. focusing also promotes better mental well-being by creating mental space and clarity amidst the rapid consumption of media. it helps prioritize high-quality content and meaningful experiences over superficial information, ultimately contributing to your overall well-being and productivity.

improving your focus can make a big difference in your productivity and overall well-being. here are some tips to help you stay focused:

set clear goals: knowing what you want to achieve can keep you on track. break larger goals into smaller, manageable tasks.

create a routine: establish a daily routine that includes dedicated time for focused work. consistency helps train your brain to concentrate.

limit distractions: identify and eliminate things that divert your attention, whether it's unnecessary notifications or a cluttered workspace.

take regular breaks: use techniques like the pomodoro method to work in intervals and take short breaks. it helps prevent burnout and maintains mental sharpness.

stay organized: keep your workspace tidy and use tools like to-do lists or planners to prioritize and track tasks.

practice mindfulness: incorporate mindfulness techniques such as meditation or deep breathing to enhance your concentration and reduce stress.

stay active: regular exercise can improve your overall energy levels and cognitive function, helping you stay focused.

nourish your body: a balanced diet and proper hydration are essential for maintaining focus and mental clarity.

get enough sleep: prioritize quality sleep to ensure your brain is well-rested and ready to tackle tasks each day.

continuous learning: engage in activities that challenge your brain, like puzzles or learning a new skill, to keep your mind sharp.

now! don't read this and continue scrolling! get a drink of water! have a break! what's the point of any of these posts if you aren't actually going to make a change?

here, and here are 2 links to OFFICIAL studies conducted with rats on the effect of diet on the brain. in both of these studies, the rats consumed an equivalent of the standard american diet (SAD) - and were affected significantly more by health problems and memory issues than the control groups.

i hope this was helpful! send an ask if you have any questions?

❤️nene

instagram | pinterest | blog site

[theambitiouswoman]

Hi! Could you please advise how to stop eating sweets? I'd like to eat healthier but I can eat a whole bar of chocolate and a bunch of candies after that and sometimes I do... And I love cakes and pies! Eating without sugar sounds like a nightmare although I know it would only do good to my body. But I almost feel like I'd miss the best parts of life (maybe I'm exaggerating a bit but just a tiny bit). Do you have some advice? Thank you in advance!

It sounds like you have a sweet tooth, and you’re not alone in feeling that way! Loads of people do. Cutting back on sweets can feel daunting, but it’s not about eliminating joy from your life—it’s about finding balance.

You don’t have to stop cold turkey. Try reducing the amount of sweets you eat gradually so it feels less overwhelming. For example, have a smaller portion of chocolate or enjoy sweets a few times a week instead of daily.

Personally, I think natural sugar is really healthy. When I say natural I mean things like fruits, dates & honey. Dark chocolate too. I would genuinely recommend incorporating/replacing this into your diet. These can satisfy your cravings while being better for your body.

Often, our sugar cravings come from not eating enough throughout the day. Make sure your meals are balanced with protein, healthy fats, and fiber to keep you full and stabilize blood sugar levels.

Avoid keeping bad sweets easily accessible at home. If they’re not around, you’re less likely to reach for them mindlessly. When you do indulge, savor it! Eat slowly and enjoy every bite. You’ll find yourself satisfied with less.

Sometimes, sugar cravings are actually a sign of dehydration. Drink a glass of water and see if the craving passes. Maybe fruit juices in your routine??

If sweets are your “reward,” try treating yourself in other ways—like a relaxing bath, a new book, or your favorite hobby.

Creating new habits take anywhere from 21 days to a couple of months for harder things, so give yourself some grace.

I find that it helps to tie it to a goal and remember that goal every time you reach for a candy bar. But you have to learn to be firm with yourself and be more disciplined when doing so.

It’s okay to enjoy sweets in moderation, so don’t beat yourself up about it. Over time, as your taste buds adjust, you might find that you crave them less. And remember, healthy eating is about adding more nourishing options, not just restricting yourself. You’ve got this!

[ms-demeanor]

not be suuuuuuper annoying but the concerns raised about aspartame by the WHO are almost entirely regarding its potential carcinogen status and not seizures. specifically, as a "possible" carcinogen, group 2B, which, while very far removed from confirmed carcinogens, becomes a very real concern because some people consume aspartame in very large quantities on a daily basis, like 12 cans of diet coke a day, no problem.

so yes, there's a great deal of ridiculous charlatan-style behavior surrounding aspartame, but that's not really related to the actual research being done. we can't look to rodent studies as the end-all-be-all, and even human observational studies dimly linking cancer to aspartame must be taken with a huge grain of salt, because, again, observational study, but when it comes to super-long-term-consumption of an ingredient and the potential for cancer, it's not unreasonable to evaluate your personal risk tolerance and decide it's not a bad idea to reduce or eliminate aspartame from your diet

tldr (do people still use this term?): the actual concerns about aspartame aren't about sensitivity or seizures and it cannot be conclusively said to be completely safe, but at the same time it's not a huge deal especially if you don't ingest that much of it regularly

sorry for being so annoying about this shit :( <3

So that report came out a year after I had started doing the research so it obviously didn't come up in my original deep dive and the WHO's findings on aspartame as being possibly carcinogenic are pretty much in line with prior recommended limits on aspartame consumption.

I'm not going to deny that there are some people who consume 12 cans of diet sodas a day, but I do want to point out that people who are consuming 12 cans of diet soda are drinking more than a gallon of soda each day. This is a tiny number of consumers (the vast majority of consumers drink 16oz or less a day of *any* kind of soda, diet or otherwise). At that point you don't just need to worry about the aspartame, you need to worry about what that's doing to your sodium intake as a much more proven risk (12 cans of diet coke a day gives you about half a gram more salt than would otherwise be in your diet), or be concerned about the possible connection between artificial sweeteners and metabolic syndrome.

And I really just cannot emphasize enough that the vast, vast majority of people aren't consuming more than 5 cans of diet soda daily, let alone 10 - aspartame consumption among people who use aspartame is in the 5-13mg/kg range, not in the 40-50mg/kg range except for a few very rare cases.

Humans are bad at risk assessment. People look at the IARC reclassification and look at their own (typically very small) aspartame consumption, and will stop drinking diet drinks (and will often tell other people to stop drinking diet drinks).

Drinking somewhere in the neighborhood of a gallon of diet soda each day is possibly carcinogenic, or at the very least *not provably not cancer-causing* and people have been talking about it and writing thinkpieces about it and the anti-aspartame crew has been insufferable about it since July made.

So what has happened here is that a very reasonable organization has made a very reasonable category change to a chemical that switched it from "known not to cause cancer" to "not known to not cause cancer" and the anti-aspartame crew has continued to list cancer, and neurological problems, and seizures, and a whole host of other things as the results of aspartame consumption.

And, like, I'm not calling these people charlatans for this paper but jesus christ:

Actually maybe I am going to call these people charlatans. This all links back to the "aspartame metabolizes as formaldehyde and poisons you" thing (which a lot of the extremely suspect research on aspartame does).

People are *absolutely* still doing research into the more absurd claims of anti-aspartame activists. This paper was published *this month* (and relies on the self-reported memories of mothers of autistic children to recall how much aspartame they consumed during pregnancy, which is not going to be a *great* set of data to analyze)

But anyway, before I go down that rabbit hole, let's get back to cancer and cancer risk. It is, of course, totally okay for you to look at the designation of aspartame as a 2B substance and decide that you don't want to use aspartame anymore, that you think it's too much of a risk.

You know what's in IARC category 2A, or probably carcinogenic to humans?

Drinking hot tea. Or coffee. Or water. Or cocoa.

Drinking liquid over 65 degrees Celsius/ 149 degrees fahrenheit is biologically plausible as a cause of cell damage that may lead to cancer. There is more evidence of this connection than the connection between aspartame and cancer.

You know what we called 150 degrees when I was working at the coffee shop? Kid hot. Because that's how hot you can make hot cocoa for kids so it is warm enough to be hot cocoa but won't burn their tongues. If you serve most adults coffee or tea at 150 degrees they'll consider it cold (or at least not as hot as a hot drink should be). Starbucks doesn't serve hot coffee at under 165F and if you ask for extra hot it'll be closer to 180.

The IARC report listing hot beverages as category 2A means that it's not unreasonable to evaluate your personal risk tolerance and decide it's not a bad idea to reduce or eliminate liquids over 65C from your diet.

But nobody is doing that.

Basically more research needs to be done on everything and you're not being annoying, the way that human brains work and assess risk and set up phantoms to get scared of even when there are much bigger and realer risks (like consuming any amount of alcohol on a regular basis) that people are perfectly willing to overlook.

It's like being afraid of plane crashes but cheerfully getting in your car for a 20 mile daily commute with no concerns or worries because it's something you do every day.

Brains! They're annoying!

[scarybabe]

hi! this is a little rando but quite awhile ago you posted about each new fat cell you created sticking around forever and it’s been stuck in my head because we actually don’t make new fat cells as adults! the amount you create when your body is developing is the amount you have throughout your life :) ride or dies! so, you’re actually growing each fat cell that’s been in the blueprint of you since day one. pretty cute!! I believe that the fat cells in people with high body fat percentage replace themselves quicker when they reach the end of their lifespan than they do in people with less fat on their body. that’s partially why weight loss is harder the higher your starting point is. also, this may contribute to your ongoing struggles with easily gaining weight. if you weren’t overweight during early childhood development you simply have less fat cells to stretch. you might just not be predisposed to have a fat body…even though it looks so so good on you.

I know you didn’t ask for a biology lesson but hey, it’s your fat, you should know what’s up w it!

adore you <3 this is literally only anon because I’m shy ab my obsession w bellies. wishing you all the best always!

Huh, we actually do make new fat cells as adults though 🥲 Check out this research paper that confirms what I remembered from college (bachelors in bio). Human biology used to be one of my special interests 🥰

Also I totally had the same thought that because I was pretty slender up until college, gaining weight is way harder because I’m constantly working against a low natural set point of fat cells. I had always eaten pretty much whatever and maintained a low to mid of “normal” BMI (air quotes because bmi is BS)

In case you want to read! Here’s another article updated in 2022 - even more recent. You are partially right in the average person will have a somewhat constant number of fat cells our entire life, but actually the fat cell population is constantly dying and being regrown. The fat cell count is not constant because we have the same exact physical cells we grow and develop in adolescence - there is various rates of cell turnover (replacement).

This is also an interesting article about how how weight gain can affect fat cells! Research seems a little contradictory but logically from what I know about cell biology/the anatomy of the cell, it make more sense for the fat cell count to be elevated above normal if someone gains a significant amount (ex. double or triple starting weight)

[probablyasocialecologist]

Articles, reports, and studies about agriculture are likely to contain some version of the following sentiment: “The population is expected to grow to almost 10 billion people by 2050. We must double food production in order to meet demand without hiking up prices. How are we going to produce enough food to feed all of these people without destroying the planet?” Increasing food production to meet the demands of a growing population is presented as the ultimate conundrum. Proposed solutions are predominantly centered on increased reliance on technologies to maximize yields and feed ‘all of these hungry people’ as the population grows, accelerating at a seemingly unstoppable rate. Whatever new technologies or techniques are introduced, they are, first and foremost, measured along the metric of increasing yield. This narrative isn’t just misguided — it depoliticizes the problem, shifting blame in a dangerous way. The reality is that we have enough food on the planet to feed every human being a calorically complete and healthy diet. Contrary to popular belief, hunger is most often caused not by a lack of food but by a lack of access. With the amount of food we produce today, we could feed the highest population prediction of 10 billion people by 2050 — today. This has much more to do with economic inequality than anything to do with population. The people who cannot afford food are most often the people involved in growing it. The vast majority of the world’s impoverished people, most of whom live in rural areas, are involved in agriculture. This seems counterintuitive, but many farmers worldwide are net food buyers, meaning they do not subsist on the food they grow, they sell their crops and use that money to buy food for their families. When prices for crops are too low to offset input prices, when farmers face barriers to accessing markets or credit, or they are forced into exploitative contracts or other arrangements, farmers do not have adequate funds to purchase food for themselves and their families. This is the result of the long process of industrialization that has displaced millions of rural people and removed them from their traditional agricultural practices, replacing polycultures with monocultures. Perhaps the other most damning piece of evidence to counter the narrative that we must ramp up production to end hunger is that some cities have already ended it — without increasing yield. Belo Horizonte, one of the largest cities in Brazil, managed to virtually eliminate hunger through a network of policies addressing different facets of the issue. They expanded school meal programs; partnered with local small farmers to deliver produce to underserved parts of the city at fixed prices for staples; created subsidized restaurants where people could eat affordable, dignified meals, and a host of other policies. It never took more than 2 percent of their annual budget, and the whole transition took less than 10 years. It didn’t require corporations ‘innovating’ or developing expensive technologies. It required political will, the strengthening of governance systems, declaring food as a right of citizenship, and correcting for hunger as a market failure. We are choosing not to end hunger. Presenting it otherwise obscures the fact that it is, at its core, a matter of political will — not a matter of ability.

[springstick]

100 days of productivity: Days #018-021

Leukocytes and Venipuncture Pages of Lab Scrapbook

Notes : I am sorry for the lack of posting, but I did kinda write about it already so I won't get into it. I am very tired and I'm just glad the dining hall opened today. I feel a lot less weak after I've eaten. I will probably have more to talk about every day since this is the last day of fall break, and it's the week before finals.

Thursday Study: Medical Lab Practical ; Mass Spectrometry ; Alkene Mechanisms (~4hrs study time) Friday Study: Mass Spectrometry ; Infrared Spectroscopy ; Anatomy Practical - CNS (~2hrs study time) Saturday Study: Infrared Spectroscopy ; Anatomy Practical - CNS ; Med Lab Practical (~4.5hrs study time) Sunday Study: Alkane, Alkene, and Alkyne Mechanisms ; Infrared Spectroscopy ; Mass Spectrometry ; Anatomy Practical - CNS ; Other Remaining Topics I Procrastinated (~7.5hrs study time)

I am thugging it out. I really feel the finals season nightmare coming. I am kinda excited because it gives me something to do. I am trying to keep my anxiety down by doing fun stuff, like coloring books and making schoolwork into a sorta game-ified challenge. We'll see how it goes.

Yap Session:

I'm very annoyed at my school right now. I don't have enough credits to be a full-time student in senior year, but I don't have the right schedule to graduate early. I am considering another minor just for fun and something to do, but it might be hard to do that. I kinda want an art minor. I need to work on my painting skills and I need some accountability for that.

I said I wasn't going to study during the holiday, but I did anyway. I decided to make my medlab practical binder into a scrapbook so that I can have fun. I got pictures!! I also did some degree planning work because I have an advising appointment on Monday (tomorrow).

After break I really need to get back on my Autoimmune Protocol Diet. I think the inflammation is throwing all of my joints out of wack. I don't need to go full elimination phase, but maybe I do because the first time I refused to cut out coffee and tomatoes. I'll talk to my doctor lol.

Update on that last one: my hands aren't really working anymore, so I did start AIP, because I'll literally try anything. I's very hard to study when my hands keep getting tremors or stop working altogether. Just gotta make it through finals, then my body can do what it wants.

[chiiyuuvv]

heyy can I request xikers reaction to you being insecure about something in yourself(anything, u name it) thank youu and I love your writing 🤍✨

• PAIRING — xikers x fem!reader

• GENRE — comfort, insecurities, yeah

• WORD COUNT — 695

• AUTHOR'S NOTE — Everything that i have written has been pulled from here so if there was something i didnt name or you'd like to read more about, i highly suggest it :)

• TAGLIST — @lil-elle , @hyunukitty , @cake1box , @mars101 , @nenede , @soul-is-a-strange-kid , @the-lemon-boy , @yuniniverse , @hunchan444 , @s00buwu , @cherrycolaberry

MASTERLIST! – JOIN THE TAGLIST!

"I'm not going to get into that college"

First and foremost, minjae understands the pressure to get into a certain college in order to please your parents. But you wanna know whats more important? Why do you wanna go? Other than pleasing your parents. After a long talk and cuddle, you should come into a better sense of whether or not college is something you want to do. But either way, you should always believe in yourself! ♡

"I don't have many followers"

Junmin's going to take away your phone. Not because you did something bad, but so you can take a break. Go outside, turn on do not disturb and take a walk with your lovely boyfriend. Its a win-win for you, him, and his dogs. A win-win-win, technically ♡

"I don't have a good fashion sense"

As someone who likes to dress a certain way, sumin knows what its like, but he has a tip; dress for you. When you wear things that make you happy, you often forget about the others around you, and their opinions. It also helps you stand out from the crowd. Wear what you like ♡

"I cant do any better"

Grabbing both of your hands, jinsik will give them a tight squeeze in front of the mirror, making you repeat the same mantras every morning. They may feel silly at first, but over time they help you convince yourself that you are worthy of whatever you desire ♡

"I dont have many friends"

First, hyunwoo will talk about the importance of friends. Friends that help you grow to become the better you and give you a good laugh. Friends that would never judge you for their own benefit. That being said, you need to eliminate the ones that dont actually care for you. Worry less about the quantity, and more about the quality. Who cares if you only have 3 friends? As long as youre happy and growing, thats all that matters ♡

"I'm not pretty enough"

Beauty is subjective. You may be insecure about one thing, but junghoon, 9 times out of 10, finds it really stinking cute. But what he feels doesnt matter, what others think doesnt matter. How you think matters!! So stop worrying about other peoples eyes and work on your inner self. If youre happy.. youre at peace, and if youre at peace, you start to smile. And thats very attractive ♡

"I'm not that smart"

"Why dont you think youre smart?" Seeun would ask, his chin resting against his hand. "Why do you want to be smart?" These questions may be dumb but they have meaning. We all have the ability to learn something. After all, life is about experiencing things and growing from it. It all just takes time, so dont stop believing in yourself, 'kay? ♡

"No one will miss me when im gone"

Although you may feel alone and think no one would care, yujun would care. Yujun would always care. But, stop worrying about the future, you know? Live your life in the present with no regrets. Every moment spent worrying is a moment spent not really living. When you obsess over that type of stuff, you are missing out on whats in front of you. And when you miss that, you wont realize the people who love and support you ♡

"I feel overweight"

Hunter will take you to the gym, but not just so you become 'thin' and everyone will accept you, to focus on being healthy, mentally healthy too. Focus on getting in shape with a well balanced diet and exercise program. Hunter will help! ♡

"People talk behind my back"

"Do you know that for sure??" Yechan would ask, poking his fork in his salad. "Because most of the time, its just an imaginary conversation you have in your head. Stop worrying what other people think and focus on your well being. But what you said is true, expect to see me at your school." He finishes, shooting you an innocent smile ♡

[freeonlineworkouts]

How Do I Get Rid of My Belly Pooch?

Getting rid of a belly pooch (the stubborn fat around the lower abdomen) requires a combination of targeted exercises, healthy eating, and lifestyle changes. While spot reduction isn’t possible, you can reduce overall body fat and tone your core to achieve a flatter stomach. Here’s a comprehensive, science-backed guide to help you tackle that belly pooch:

1. Understand the Causes of Belly Pooch

Before diving into solutions, it’s important to understand why belly pooch occurs:

Excess Body Fat: Stored fat in the abdominal area.

Hormonal Changes: Cortisol (stress hormone) and estrogen imbalances can lead to fat storage in the lower belly.

Poor Posture: Slouching can make your belly appear more pronounced.

Bloating: Digestive issues or food intolerances can cause temporary bloating.

Weak Core Muscles: Lack of muscle tone in the abdominal area.

2. Nutrition: The Foundation for Fat Loss

You can’t out-exercise a bad diet. Focus on these nutrition strategies to reduce overall body fat:

2.1 Eat in a Calorie Deficit

How It Works: Consume fewer calories than you burn to lose fat.

Tip: Use a calorie-tracking app to monitor your intake.

2.2 Prioritize Protein

Why: Protein boosts metabolism, reduces appetite, and preserves muscle mass.

Sources: Lean meats, fish, eggs, tofu, legumes, and Greek yogurt.

2.3 Choose Healthy Fats

Why: Healthy fats keep you full and support hormone balance.

Sources: Avocados, nuts, seeds, olive oil, and fatty fish.

2.4 Reduce Refined Carbs and Sugars

Why: Excess sugar and refined carbs can lead to fat storage, especially in the belly.

Tip: Replace white bread, pasta, and sugary snacks with whole grains, fruits, and vegetables.

2.5 Stay Hydrated

Why: Water aids digestion, reduces bloating, and supports metabolism.

Tip: Drink at least 8-10 glasses of water daily.

2.6 Limit Alcohol

Why: Alcohol is high in empty calories and can contribute to belly fat.

Tip: Opt for healthier alternatives like sparkling water with lemon.

3. Exercise: Burn Fat and Tone Your Core

Combine cardio, strength training, and core exercises to target belly fat and build muscle.

3.1 Cardio for Fat Loss

Why: Cardio burns calories and reduces overall body fat.

Examples: Running, cycling, swimming, or HIIT workouts.

Frequency: 3-5 times per week for 30-45 minutes.

3.2 Strength Training

Why: Building muscle increases your resting metabolic rate, helping you burn more calories.

Examples: Squats, deadlifts, lunges, and push-ups.

Frequency: 2-3 times per week.

3.3 Core-Specific Exercises

Why: Strengthening your core muscles helps tone and flatten your stomach.

Exercises:

Plank: Hold for 30-60 seconds, engaging your core.

Bicycle Crunches: 3 sets of 15-20 reps.

Leg Raises: 3 sets of 12-15 reps.

Russian Twists: 3 sets of 20 twists (10 per side).

Mountain Climbers: 3 sets of 30 seconds.

Frequency: 3-4 times per week.

4. Lifestyle Changes to Support Fat Loss

4.1 Manage Stress

Why: High cortisol levels can lead to fat storage in the belly.

Tips: Practice yoga, meditation, or deep breathing exercises.

4.2 Get Enough Sleep

Why: Poor sleep disrupts hormones that regulate hunger and fat storage.

Tip: Aim for 7-9 hours of quality sleep per night.

4.3 Improve Posture

Why: Good posture engages your core muscles and makes your belly appear flatter.

Tip: Practice standing and sitting tall, with your shoulders back and core engaged.

4.4 Reduce Bloating

Why: Bloating can make your belly pooch more noticeable.

Tips:

Avoid processed foods and carbonated drinks.

Identify and eliminate food intolerances (e.g., gluten, dairy).

Eat smaller, more frequent meals.

5. Advanced Tips for Stubborn Belly Fat

5.1 Intermittent Fasting

How It Works: Restrict eating to a specific window (e.g., 8 hours) to promote fat burning.

Example: Eat between 12 PM and 8 PM, fast for 16 hours.

5.2 High-Intensity Interval Training (HIIT)

Why: HIIT burns more calories in less time and boosts metabolism.

Example: 20-30 minutes of alternating sprints and rest.

5.3 Incorporate Resistance Training

Why: Building muscle increases your resting metabolic rate.

Example: Add weights to your squats, lunges, and core exercises.

6. Sample Weekly Plan to Target Belly Pooch

Monday:

Cardio: 30-minute run or brisk walk.

Core Workout: Plank, bicycle crunches, and leg raises.

Tuesday:

Strength Training: Full-body workout (squats, push-ups, rows).

Wednesday:

HIIT: 20-minute session (e.g., 30 seconds sprint, 30 seconds rest).

Thursday:

Core Workout: Russian twists, mountain climbers, and planks.

Friday:

Cardio: 45-minute cycling or swimming.

Saturday:

Strength Training: Lower body focus (lunges, deadlifts, glute bridges).

Sunday:

Rest or Active Recovery: Yoga or stretching.

7. Patience and Consistency

Why: Belly fat is often the last to go, so consistency is key.

Tip: Track your progress with photos, measurements, or how your clothes fit.

Conclusion

Getting rid of a belly pooch requires a holistic approach that combines healthy eating, regular exercise, and lifestyle changes. By focusing on reducing overall body fat, strengthening your core, and addressing underlying factors like stress and bloating, you can achieve a flatter, more toned stomach. Remember, consistency and patience are key—stick with your plan, and you’ll see results over time!

References

Harvard Medical School. (2020). Abdominal fat and what to do about it. Retrieved from www.health.harvard.edu.

American Council on Exercise (ACE). (2019). The Truth About Spot Reduction. Retrieved from www.acefitness.org.

Schoenfeld, B. J. (2011). The effects of resistance training on body composition and strength in obese women. Journal of Strength and Conditioning Research, 25(1), 1-10.

By following this guide, you’ll be well on your way to saying goodbye to your belly pooch and hello to a stronger, healthier you!

[nathancone]

Interview: Ellen Evans, co-owner of Earth Burger

For a decade now, San Antonio-based Earth Burger has been pioneering plant-based food at their flagship burger stand, located near Loop 410 and Blanco in the Park North shopping center. The key to their success? It’s freaking delicious, from the crispy fries to the signature Earth Burger, which has a flavor profile that pleased even my meat-and-potatoes father! Earlier this summer I took a few minutes after our meal to chat with Ellen Evans, “Director of Community Love” at Earth Burger. She also happens to be one of the two founders of the company, along with her husband Paul, and chef Mike Behrend, who also creates the delicious dishes at  Green Vegetarian Cuisine. Our interview below has been lightly edited for length and clarity. Read on to learn more about how going plant-based for even a day a week can be beneficial to both you, and the planet!

Nathan Cone: When you started this, what were you hoping for?

Ellen Evans: We really wanted a place where we could stop and get the kids something to eat quickly, because between the time we'd opened Green to Earth Burger, we had started families. So our children are the main reason we opened Earth Burger.

Has that been borne out by the clientele that comes in, [has it been families]?

The clientele really amazes me, because really it's all demographics, from young to young kids to grandparents, seniors, all ethnicities, everyone seems to have embraced Earth Burger, not just one demographic.

What kind of feedback do you get?

The people who are trying us are the… I would say that they're the cuisine curious, you know? They want to try it for the first time. Maybe they just want to eliminate meat one day out of the week. Obviously, we do have a captured audience with the plant-based and vegetarian community in town, but for those who try us for the first time, they're just amazed at just the flavors and the creativity that we've created at Earth Burger and we've really been a model to the rest of the nation when it comes to fast food, plant-based.

I saw at one point that there was a there were franchise options…

Yes, most definitely. All markets right now are available for franchising. Though, some states have tighter franchising rules, so it's a little bit harder to get in there. But right now, the Texas market is wide open.

There are a lot of documentaries and articles about different segments of the population that are embracing plant-based diets. And they may not be thinking of it in terms of, like, “I'm eating plant-based” but there was, like, an article at NPR a couple of years ago about the Latino audience, and their favorable response to plant based [food]. There was that documentary “The Invisible Vegan” a few years ago about the Black community in New York. It's interesting that that's out there.

Whenever a new documentary comes out, whether it's “The Game Changers,” it's “Forks Over Knives,” et cetera, that always creates a new ground swell of new customer base who want to try and change their diet and just try and eat a little bit more healthfully… I do not claim that our food is healthy, but it is a “better for you” option than your next fast food restaurant around the corner, and it does take up less of a footprint on the planet when it comes to emissions and whatnot.

And how about flavors that you're looking at in terms of… what are you developing?

You know, our flavor profile is really where it's at. That's where we stand out. There's other places around the state that opened up plant-based burger stands and whatnot. But really, we've put so much thought and care into our home curated sauces and how we prepare our burgers that we stand out as as really a winner. And you can just look at our reviews and see that. Our goal has always been to provide really tasty, flavorful food that has always just been plant-based.

Anything that we didn't talk about that you think you want to mention?

We would not have made it for 10 years without our customer base and without the support of San Antonio. So I would just like to thank everyone, even if you've only tried Earth Burger once, just thank you for putting your faith in us and your support in us, for us to represent you.

[ovaruling]

@thebloodiestmary its idea is that fat should make up the largest percentage of your dietary intake, with as few carbs as possible. carbs are demonized to an extreme that has made them synonymous with “weight gain” and they’re treated like toxins or contaminants. there is an obsession to have as close to zero carbs as possible in your daily intake, although the general starting point tends to be “under 100g” as the novice and then graduates to “under 50g” as the intermediate.

most of the diet is, of course, animal products. high fat, slightly less high protein (excess protein is converted to glucose and thus evil), and minimal carbohydrates.

fiber, however, cancels out “bad” carbohydrates in this theory. if a food has 10g carbs, but 4g of those are fiber, then in the keto world that food contains 6g of “net carbs.” it is a crazy-making algebraic way of calculating your intake. and even though fiber is a focus, it is de-prioritized completely in this diet which is so full of animal protein and animal fat that i am not surprised to see many keto fanatics come out with bowel cancers or leaky gut or heart disease or high liver enzymes/fatty liver disease or gallbladder disease/gallstones.

the idea is no sugar, no carbs. as little glucose activity as possible.

people tend to lose weight on it usually because they are actually eating fewer calories than they usually would, but not realizing it. keto usually counts by macros, not by calories. in fact, it often discourages calorie tracking. this sounds promising, but it also means most people who lose so much weight with it don’t tend to realize that it’s because they’re in a large caloric deficit. it’s a scam! if you tracked your calories you’d probably realize you were in a deficit all along, and that THAT’S why you’re losing weight, not bc of some magical keto spell.

only eating meat and dairy and eggs will do that. meat and dairy and eggs are PRIMARY weight loss foods and always have been. keto fanatics feel smug because they’re eating bacon and steak and fried eggs and full-fat cheese, but they don’t realize how few calories they’re taking in by eliminating all other foods.

keto has a bad reputation for making its dieters paranoid about fruit, beans, whole grains, and even vegetables.

hardcore keto dieters barely get any of those in their diet. but they lose weight, so it must be healthy!

their boasting of “lower cholesterol” and “lower blood sugar” is almost certainly bc they are losing weight IN A CALORIC DEFICIT.

it is not possible to lose weight if you are not in a caloric deficit.

there is the famous “keto flu” onboarding stage where you feel sick and tired for about a week or sometimes more as you “wean” off of carbs. that is your body starving for nutrients lol. it’s starving. you feel sick and exhausted bc you have almost nothing going in.

and i can say this with confidence bc i fell for this diet hardcore when i was 20. i lost tons of weight eating “fatty” foods. what was actually happening was rabbit starvation—i was getting so much protein and so few other nutrients that i was actually starving myself.

it’s a poisonous diet, nothing more than a weight loss fad, wholly unsustainable, and wildly expensive btw.

any “benefit” that anyone claims comes from it is usually simply from the process of weight loss in a deficit if one’s original health problems (usually heart or diabetes related) were due to being overweight.

and yeah again i won’t even bother to get into what happens to one’s colon and bowels in general eating that many animal products and hormones and that much fat with little to no fiber. with all its parading of red meat and bacon and sausage and other cured meats, it’s a recipe for colon cancer, that’s all i’ll say.

it’s done so much damage to our understanding of food and balanced nutrition and it’s sneaky and dishonest in its ~famed results. it’s a fancy way of getting yourself into a caloric deficit, that’s all.

if all you ate in one day was a McDonald’s value meal at 1200 calories or whatever, you’d lose weight. you’d be in a deficit. keto makes you think it will be possible to consume 5000 calories of fatty fried foods and lose weight—but that literally is not what happens. you usually remain in a deficit because you’re starving trying to keep your carbs as low as possible. and you don’t notice it bc you’re not keeping track of calories, only grams of carbohydrates vs grams of fat.

so many topics exist on keto forums like “why am i not losing weight with keto?!” and answers will urge the user to eat less lmfao. or go on a “fat fast” to “get your body to prioritize burning fat as its primary source of energy” which is eating mostly like 90% fat as your intake majority with 0g of carbs. aka starvation.

you cannot train your body to “prioritize” fat as its primary source of energy. it will ALWAYS prefer carbohydrates as the most efficient and easily digestible source of fuel. the only way you can sustain “ketosis” (which is a dangerous medical condition btw) is by never feeding yourself enough carbs so that your body literally thinks it’s starving—BECAUSE IT IS!!!! you’re “burning fat” bc you are STARVING!!!!

and yeah. just. terrible for your gallbladder, your liver, your digestion, your heart, your inflammatory system, everything. horrific diet.

tl;dr—snake oil, low energy starvation recipe for bowel cancer!

[wishful-seeker]

So i have an issue where i hate eating, eating most stuff makes me sick, the smell of ANY food makes me sick, and i throw up in between everyday to 2 times a week because i can't keep anything down.

Doctors don't know whats up, so they refer me to a dietitian. Dietitian's nurse calls me and tells me immediately to do an elimination diet without knowing anything about me. I explain im literally here because i need to eat MORE food not fucking less.

They mail me a list of stuff i shouldn't eat for 2 weeks.

Ya know what im not allowed to eat?

LITERALLY THE ONLY THINGS I CAN KEEP DOWN AND NOT THROW UP.

Ya know what i ate yesterday? One serving of Spaghettios and for the rest of the day i only ate watermelon

THEY DON'T WANT ME EATING WATERMELON OR PASTA

DOCTORS ARE FUCKING SCUM

THIS WOULD LITERALLY MAKE ALL MY SYMPTOMS WORSE!

IM NOT FUCKING DOING THAT!

WHAT AM I SUPPOSED TO FUCKING DO???

[thebrokenmechanicalpencil]

Thoughts

The usual personality of these sly things could be attributed as callous, cruel and cold. They have their deeply ingrained purpose to feed. Food equals energy to better mimic their prey, to take down said prey, and to make more of themselves.

Mates however are a rare occurrence, Pretenders do not exist within a cohesive society like say Cybertronians do. They are scattered and hiding all over the universe, to add another barrier when it comes to reproducing all of their genetic markers are different. Every pretender has a different “set” of forms inherited through genetic memory, among any they study and memorize. This can lead to problems with genetic compatibility if they are too estranged from one another.

That leads to a sad low among them for ever actually having family units. If a male meets a female, their natural genetic markers make themselves clear and whether they can mate and have children. If its a no they, depending on their personalities, values ect. Will either give one another a while of physical comfort, or use this new source of food. 

If they can have children they do so, depending on their situation they may move on from each other after the deed is done. Too many of them in one place could put them all in danger, so the father, usually leaves. (The children may stay, but the mother usually sends them away if things get dangerous.)

This again is all set by the culture they are hiding in, the morals of the pair. Some stay together and stay mated for life, the bond is irrefutable and leaving after too much time together is impossible. Their early life of being alone and forever paranoid leads to iron bonds between mates.

Other than that Pretenders will try to avoid others like them. If they meet it would most likely end in violence, and the sure point of cannibalism. Others with the ability to expose them are a risk they cannot take.

Again, the point in which they circle around is the ability to feed. Changing all of your cells to mimic another species, and then tampering with the changes indefinitely, takes a copious amount of energy. Their instincts and inner workings overwhelm any and most personality when it comes to the need to eat. A pretender can become rather close with others of another species, but if they do not eat and the bond isn't beyond acquaintances, that section of their brain wont pull back. It would take a huge amount of starvation for a Pretender to be overwhelmed by his instincts in such a way, but its always a chance.

If they become part of a family unit, become adopted into their culture instead of just residing in it, their diet may change. But again if starvation occurs and they cannot refuel-

Aggression, irritability. 

The pretender may lock himself away.

Weakness and less movement.

Paranoia may skyrocket. 

Depression and self hatred is common, as expected if you start salivating over your family’s heartbeat.

If it goes on long enough the natural instincts will take over completely, for survival.

However, the instincts may take on a new form if the Pretender is devoted, hunting instincts would try to curve around the family members. The need to protect and defend their families at any cost would take its place(being lonely can lead to some clingy people). Especially their secrets.

A pretender’s life is a secret, their real names, their families. Survival is secrecy. Telling a secret to a pretender would mean it never touched the air again. So if any other creature tried to dig up dirt on them or their family, they would instinctively take it as a dangerous threat that should be eliminated. Whether they act on it depends.

A pretender is a slave to his instincts, in every way. Don't take this as them being stupid though, or just animal minded. They are scarily intelligent, with amazing memories. They can understand social dynamics if given enough time to study, feel deep love, and devotion beyond reason. But they are also extremely paranoid, deeply suspicious, hard to get close to and vicious. They hold grudges forever. If a Pretender gets exposed by a family member, they wont see him again.

Ever.

(Just some not so well organized thoughts on Pretenders. @quibble-auk maybe this isn't disappointing, thought you may wanna know some of this stuff for the future. Perfect au or not :D )

[macgyvermedical]

Curious if you know much about food sensitivity testing. My cousin's SIL is purportedly a wellness NP and has their whole family getting their sensitivities checked every 3-6 months with lab draws. I always thought allergy testing was done with scratch test on skin. And like how do you cast a wide enough net to test for everything? I didn't think labs really worked like that? I thought you kind of had to test for specific things and almost like a process of elimination.

It seems as though every time cousin gets tested there is a whole list of foods she should remove from her diet because she is "sensitive" to them. It always feels like that list is whatever she's been eating most recently (and usually that food is something that she used as a replacement for something she was sensitive to last time) for example she cut out cow's milk and went oat because oat was ok on the list. Then all of a sudden oat wasn't ok anymore and she went coconut. Now coconut is supposedly causing trouble. Cousin said she didn't think she was having issues with it but is now looking for alternatives and I'm just worried about her.

When I asked the SIL what the sensitivities mean the response was that it causes inflammation which can lead to skin conditions, weight gain, problems in the digestive tract, or cancer.

Obviously I know food sensitivities exist and that there's a lot of processed garbage in our food the whole thing just feels off.

No worries if you don't want to answer thing or if you don't know. This is partially me venting in your askbox

Before we can talk about what your SIL is probably doing, we have to talk about food allergies, food sensitivities, and how we test for them.

A food allergy is an inappropriate immune reaction to a chemical that is present in a food.

The first type is the "immediate" type. When the food is ingested, the body's immune system misidentifies one or more proteins in that food as dangerous and "overreacts" by creating an antibody called immunoglobulin E. Immunoglobulin E (aka IgE), triggers the release of histamine and other chemicals that, in the extreme excess caused by IgE, cause symptoms like itching, swelling, hives, low blood pressure, difficulty breathing, vomiting and diarrhea. These symptoms can be life threatening. Less severe versions of this can trigger gastritis, brain fog, asthma, and non-life-threatening versions of the symptoms listed above.

Proteins from peanuts, tree nuts, cow's milk, eggs, fish, shellfish, soy, wheat, and sesame cause about 90% of these allergic reactions.

There are other immune reactions and other Immunoglobulins. For example, there is immunoglobulin G, which serves as a "memory" and helps protects against viruses and bacteria. IgG essentially makes an impression of everything that comes into the body. When you get titers drawn to determine whether you're immune to something (a test you might need to get if you work in the medical field), the test looks for specific types of IgG to determine whether your body still remembers the virus or bacteria you were immunized against or exposed to. More about this later.

IgG, along with IgA and IgM can contribute to autoimmune conditions like MS, graves disease, rheumatoid arthritis, and lupus (which are very technically allergic reactions to oneself).

A food sensitivity or intolerance on the other hand is a condition caused when a person doesn't have the necessary enzymes or microbiome to digest a particular sugar or protein in a food. Food sensitivities do not have anything to do with the immune system. Instead, they have to do with digestion. A food sensitivity often results in bloating, gas, diarrhea, and abdominal pain. While unpleasant, you won't die from an intolerance or sensitivity.

While not technically an allergy or a sensitivity, people also may have conditions that are exacerbated by certain foods, such as sugar or wheat exacerbating arthritis.

Now onto the testing. Allergy testing comes in several forms. You can do blood testing for specific allergens by looking for specific IgE allergens. For example, if you suspect you are allergic to peanuts, you can have blood drawn to check for peanut IgEs. You can also do a skin test, where a section of skin is marked with a grid and small amounts of allergens, along with control solutions, are injected into each section. A welt forms if the substance triggers histamine, and means the person is allergic to the substance. Another test is simply to give the food (in a controlled setting) in increasing amounts until the person has an observable reaction.

For non-dangerous allergic reactions and intolerances, an elimination diet can be done, where a person limits themselves to foods they know are completely safe, wait for symptoms to go away, and then start adding in foods one by one and documenting responses. This can take several months but can be worth it for someone who feels they have many foods that trigger unpleasant symptoms.

What your SIL is probably doing:

There are many companies that offer home allergy testing. This is usually done with a card, where someone places a few drops of blood on the card, mails it in, and gets results for between 90 and 100 different substances.

The problem is, home allergy tests do not test for IgEs. They test for IgGs. Remember that IgGs don't have anything to do with allergic reactions- just the presence or absence of a recent ingestion. All IgG testing does is say "yup, dude ate some peanuts recently".

You might then connect "hey, when I eat wheat my arthritis gets worse, and you said arthritis is partially caused by IgGs" well yes, but your arthritis is caused by IgGs that have identified your cells (among other things), while the antibodies tested for in the test are the ones which have identified the wheat proteins. Just any ol IgG won't do- it's gotta be specific. Wheat may be doing something to aggravate your arthritis, but wheat IgG's aren't what that is.

To be clear, this isn't just my opinion. Every allergy-related organization in the world is in agreement- IgG testing does nothing to determine what you're actually allergic to. We have lots of tests that work for that. IgG testing just tests for what you've eaten or been exposed to recently. Which sounds exactly like what your cousin is experiencing.

R E F E R E N C E S