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biovitaliaorganics · 2 months ago

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Transform Your Health: A Deep Dive into Multivitamin Men Supplements

In today’s fast-paced world, it’s common for men to juggle numerous responsibilities — from work commitments to family obligations. With so much on our plates, ensuring that we meet our nutritional needs can sometimes fall by the wayside. Enter multivitamin men supplements — a simple yet effective solution designed to help you bridge those nutritional gaps and enhance your overall well-being.

Why Are Multivitamins Important for Men?

Men have unique nutritional needs that can differ significantly from women’s. Factors like muscle mass, hormonal balance, and metabolic rates play a crucial role in determining those needs. Here’s why incorporating a multivitamin into your daily routine can be beneficial:

Supports Energy Levels: Busy schedules can lead to fatigue and burnout. Multivitamin men supplements contain essential vitamins and minerals such as B-vitamins and iron, which are vital for energy production, helping you stay energized throughout the day.

Boosts Immune Function: A strong immune system is key to staying healthy. Vitamins C and D, along with zinc, can enhance your body’s defences, keeping you active and ready to tackle whatever life throws your way.

Promotes Heart Health: Heart disease is a leading health concern for men. Nutrients like omega-3 fatty acids, magnesium, and antioxidants found in quality multivitamins can contribute to cardiovascular health, supporting a healthy heart.

Aids in Muscle Recovery: Whether you’re hitting the gym or just staying active, your body needs the right nutrients for recovery. Ingredients like vitamin E and magnesium can help reduce muscle soreness and support overall recovery.

Enhances Mood and Mental Clarity: Stress and mental fatigue are common in our daily lives. The right balance of vitamins, including B-complex vitamins and omega-3s, can help improve mood and cognitive function, allowing you to stay sharp and focused.

What to Look for in Multivitamin Men Products

When choosing a multivitamin, it’s essential to select one that aligns with your specific health goals and lifestyle. Here are some key factors to consider:

Quality Ingredients: Look for products that are made from high-quality, bioavailable ingredients. This ensures that your body can absorb and utilize the nutrients effectively.

Comprehensive Formula: A well-rounded multivitamin should include a variety of vitamins and minerals, along with additional ingredients that support men’s health, such as saw palmetto for prostate health and L-arginine for improved circulation.

Third-Party Testing: Ensure that the product has undergone third-party testing for quality and potency. This adds an extra layer of assurance that you are consuming a safe and effective product.

How to Incorporate Multivitamin Men Products into Your Routine

Adding multivitamin men supplements to your daily regimen is simple and can be done in a few easy steps:

Choose a Consistent Time: Pick a time of day that works best for you — whether it’s in the morning with breakfast or at night with dinner — to establish a routine.

Pair with a Healthy Diet: While multivitamins are a great supplement, they should not replace a balanced diet. Focus on incorporating a variety of fruits, vegetables, whole grains, and lean proteins into your meals.

Stay Hydrated: Remember to drink plenty of water throughout the day to help with nutrient absorption and overall health.

Conclusion

Multivitamin men supplements are not just a supplement; they are a commitment to your health and well-being. By choosing the right multivitamin, you can support your energy levels, immune function, heart health, and much more — ultimately unlocking your potential and enabling you to lead a more vibrant life.

Ready to take the next step? Discover our premium multivitamin men products today and empower yourself to thrive in every aspect of your life!

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futuristicpaperflower · 1 year ago

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Healthy Habits for Busy Professionals: Balancing Work and Wellness

In today's fast-paced world, many professionals find themselves caught in a never-ending cycle of work, deadlines, and meetings. While dedication to one's career is admirable, it often comes at the expense of personal health and well-being. Balancing work and wellness is crucial for maintaining a high level of productivity and achieving long-term success in your professional life. In this blog, we'll explore some healthy habits that busy professionals can incorporate into their routines to strike a harmonious balance between work and wellness.

Prioritize Self-Care

One of the most important aspects of balancing work and wellness is prioritizing self-care. Make time for yourself every day, even if it's just for a few minutes. Engage in activities that rejuvenate your mind and body, such as meditation, deep breathing exercises, or a quick walk outdoors. These short breaks can help reduce stress and improve your focus when you return to work tasks. For More Info Visit: Best Hospital In Ballabgarh

Create a Consistent Sleep Schedule

Adequate sleep is essential for overall health and cognitive function. Establish a consistent sleep schedule, aiming for 7-8 hours of quality sleep each night. Avoid the temptation to burn the midnight oil regularly, as chronic sleep deprivation can lead to a decline in productivity and increased health risks.

Practice Mindful Eating

Busy professionals often resort to quick and unhealthy food options due to time constraints. However, making mindful food choices is vital for sustained energy and well-being. Plan your meals, pack nutritious snacks, and stay hydrated throughout the day. Avoid excessive caffeine and sugary drinks, as they can lead to energy crashes.

Set Boundaries

While it's important to be dedicated to your work, setting clear boundaries is equally crucial. Establish specific work hours and avoid overworking yourself. Communicate your limits to your colleagues and superiors, so they understand and respect your need for work-life balance.

Stay Active

Regular physical activity is a cornerstone of a healthy lifestyle. Incorporate exercise into your daily routine, even if it's in small doses. Consider walking or cycling to work, taking the stairs, or scheduling short workout breaks during the day. Exercise not only boosts your physical health but also enhances your mood and cognitive function.

Time Management and Prioritization

Efficient time management and prioritization are key to balancing work and wellness. Use tools like to-do lists, calendars, and time-blocking techniques to organize your tasks. Focus on completing high-priority tasks first, and delegate when necessary. This will help reduce stress and prevent burnout.

Learn to Say No

It can be challenging to turn down additional work or commitments, but learning to say no when your plate is already full is essential for maintaining balance. Prioritize your existing responsibilities and commitments, and don't be afraid to decline new ones that could negatively impact your well-being.

Seek Support and Networking

Don't hesitate to seek support from your peers or consider joining professional networks. Sharing experiences and advice with others in similar situations can provide valuable insights into managing work and wellness effectively.

Take Regular Breaks

Scheduled breaks throughout the day can help you recharge and maintain focus. Use techniques like the Pomodoro method, which involves working in focused intervals with short breaks in between, to boost productivity and prevent burnout.

Reflect and Adjust

Regularly assess your work-life balance and make adjustments as needed. Life and work circumstances change, so be flexible in adapting your habits and routines to ensure that you continue to prioritize your health and well-being.

Balancing work and wellness is a continuous journey, and it requires conscious effort and commitment. By incorporating these healthy habits into your daily life, you can enhance your overall quality of life, maintain high levels of productivity, and achieve success in your professional endeavors without sacrificing your well-being. Remember, a healthy professional is a productive professional.

#hospital near me #health #zenith hospital #health and wellness #malaria

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polyamoroamer · 5 years ago

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Self Care and Activism

Note: this post is primarily talking about climate focused activism because that's what I'm most involved in, but it goes for all forms of direct and indirect action.

Listen, I get it. The world is a place full of rage and fear right now, and there is so much to fight against, to fight for, to take a stand on. It's wonderful and admirable that you want to make a difference, and you can. You will!

But do not keep grinding and pushing yourself to be a True Activist(tm) at the expense of your own health. We all need a break sometimes. If you've been camping out with Extinction Rebellion or Frack Off for nights at a time, and you're starting to get ill, find a warm place to stay. You are not letting anyone down by taking a break and getting back on your feet.

This is how we avoid burnout, this is how we keep the movement going and keep ourselves on our feet, ready to meet adversity at any time. Because you are not alone, and nor is anyone else. The more you recognise when you need a rest, and take that time, the more ready you'll be when the inevitable challenges come.

You can't lead a chant if you've lost your voice from sleeping out too many nights. You can't march if you've sprained your ankle from walking too far too fast all week. You can't help support others when you're completely drained yourself.

Take care of your body, your health and your mind. You will need it. Anticipate when you need a rest and take it then, before you reach breaking point. It will be a lot longer before you're well again if you wait til you're seriously sick. Prevention is better than cure, and we all need to pay attention to our own needs in these trying times - it's too easy to let the overwhelming need of the many trump your need to survive and thrive too.

So help out in whatever ways you can - you don't have to get arrested or lock yourself to a train to make a difference. You can be there when an arrestee is let out of the cells, be a listening ear and a warm hug. You can lend or give pots, pans and food to keep the movers moving. You can give lifts, help organise buses, print off leaflets, start a phoneline for strung-out activists in need of a listening ear. You can make space at home for people to sleep, or even just offer a cup of tea and a quiet space. A friend of mine doesn't get involved much in direct action, but when the fracking thumper trucks went past his house, he walked straight out and laid down in the road in front of them because, well, the opportunity to make a change was literally on his doorstep. Sometimes these things find you. Sometimes you won't have the energy to meet them and sometimes you will.

There are many roles in activism, and not all involve high risk. For every activist chained to fracking equipment, there must be people to feed, clothe, support, organise and care. You can get involved in more ways than you can imagine, regardless of your situation. And if that means just publicly expressing support online, or donating a sleeping bag, or listening to someone for an hour, that means the world to someone.

Stay safe out there, good luck, and love and rage to you all.

#Polyamoroaming #Polyamoroamer #polyamoroamer polyamoroaming #Activism #Burnout #Activist #Activist burnout #Extinction Rebellion #XR #Climate change #Fracking #Frack off #Self Care #Be gentle on yourself

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inxcs · 5 years ago

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medalion rahimi , 27 , she/her ------ hey , did i just see marnie taslimi around the block ? oh ! yes ! the last time i saw her , i heard she wanted to be called marnie . people around say they are so headstrong && protective sometimes i wonder how they can be aimless && abrasive . ( sunny weather on a fall day , sweating out your problems , post-workout muscle aches , worn-out letterman jackets , dream pop )

heyo ! i’m deni , she/her pronouns in the gmt+9 section of the world . i hate proofreading and don’t know how to use commas correctly . below is one of the characters i’m bringing , MARNIE , my favorite sporty gay . i have some info and verse-specific information beneath but have a habit of updating , adding and changing as i go . looking forward to writing with you <3 !

☀ 𝐆𝐄𝐍𝐄𝐑𝐀𝐋 .

➤ full name. marnie taslimi ➤ date of birth. april 1st ➤ hometown. multiville ➤ gender. cis female ➤ sexual attraction. lesbian ➤ romantic attraction. lesbian ➤ wants. excitement , a dream ➤ fears. failure , metaphorical disintegration

universal facts. sporty as fuck ------ softball , skateboard , streetball , parkouring off anything , basketball and biking . fit for the gods despite a steady diet of ramen and pizza . claims to like horror movies but a total schmaltzy indie snob . only has a twitter account for the memes and an insta for skateboarding videos . mix of a jock and punk . warped tour t-shirt and silky gym shorts . wants to be a beer snob but on a strict bud light budget . abides by a strict bed by 11 PM clock even if she’s tried to bump it a hundred times before . likes wearing makeup but is running late half the time ( does she even know how to tell time ? who knows ) loves kids and is pretty good with them . squeals every-time she sees a playground . will kick your ass at anything competitive . only wears sports bras . read half the communist manifesto in college and thinks she’s a marxist . used to be a punk rock fan but her playlist is mostly indie pop and gal grunge now . really needs to wash her face but her room is spotless . gay as fuck and open about it --- parents are chill , gets onto her more for her shitty eating habits than who she’s bringing home . will fight you . really needs a good cuddle . favorite past time ? dancing around her room .

personality. wants to do anything she sets her mind to and takes losing terribly . a little brash , especially to people she’s just met . sociable , but not exactly friendly . it takes a lot for her to come to trust someone , but when it happens she’s loyal and protective AF . still talks to friends she has for years even if she doesn’t really like them anymore . speaks her mind , often times saying the first thing that comes to her head . blunt and a little demanding , quick to order people around and assume control of a situation . big leadership energy . she thinks . tends to pick up skills fast with a determined scrunch of her brow and a lot of sweat . pours herself into new hobbies and activities with an incredible amount of focus , so when she isn’t good at something , like immediately she gets --- weird . pretends to brush off stuff with a shrug but takes a lot of criticism and failure to heart .

appearance. 5′6 but she feels taller . big , bushy curls she maintains with argon oil and nights spent wrestling with a comb . throws it up in a bun or low in pigtails most of the time . closet is super simple --- jeans and a bunch of t-shirts . athletic wear , sports jerseys , sweatpants . thinks throwing on a vintage denim jacket dresses up an outfit . bites her nails , but her favorite neighbor keeps painting them . polish stays chipped , but at least the skin’s moisturized . no tattoos , only has a piercing in each ear because she dreamed of gauges back in high school . posture is impeccable until she’s at work and then it’s like the whole world’s grinding her down . sneakers stay scuffed , white space drawn in with markers and sharpies from when her co-workers get bored . socks are always matched , clothes clean because she actually likes doing laundry ?? never switches out her wardrobe from season to season . half of what she wears doubles as pajamas .

☀ 𝐌𝐔𝐋𝐓𝐈𝐕𝐈𝐋𝐋𝐄 .

⇀ medalion rahimi , 27 , she/her ------ hey , did i just see marnie taslimi around the block ? oh ! yes ! the last time i saw her , i heard she wanted to be called marnie . i hear they are a supermarket cashier . people around town say they are so headstrong && protective sometimes i wonder how they can be aimless && abrasive . ( scuffed pair of converse , big dreams on a dime store budget , messy hair and pigtails )

about. a skyline she’s seen a dozen damn times . roads she’s carved ruts into with two feet , a bike and a skateboard . a swing in the park where she smoked her first cigarette and the warehouse where she broke her first girlfriend’s heart . familiar and weird , isn’t it ? coming back home after swearing you couldn’t wait to leave . marnie talked a big game back in high school , leaning into all those softball trophies in her bedroom after leading the local team to the state championships not one , not two , but three times . once a rising star , something about a post-college funk made her fumble . scholarship nabbed , eyes on a pro team next . mandatory minimums on a GPA she couldn’t keep up with . a shitstorm of deadlines , essays and study hours made her head spin and she tried --- damn did she try --- but didn’t everyone deserve to have a little fun ? burnout came fast and hard . imposter syndrome a thunderfuck of feelings she couldn’t handle . what became a tentative gap year to get her head right’s become three , four , six years . recently , marnie’s signed up for local community college classes in the hopes of easing back into the desolate wasteland that is academia . problem is --- what she’s supposed to do ? she’s just so goddamn bored .

#. development ⇀ marnie taslimi .#multivrseintro

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twaaaaaa · 5 years ago

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Race report: Ironman 70.3 Augusta

This is the first race report I've written for a U.S.-based race since college. And like a true American, I'm going to do it using bullet points. (Get it? Because we have an uncontrollable gun violence problem here?)

Also, I apologize for the lack of pictures here. Tumblr doesn’t play nice with photos in the middle of text, and figuring out the HTML for it is too close to my real job to be enjoyable.

PART 1: THE LEAD-UP

This was the first race I've done in more than two-and-a-half years. I took a hiatus because of burnout and an international move, spent 2018 building up a base and really started training again this year.

Going into it, I felt I was adequately trained on the bike. I hadn't done enough long runs, but that was balanced out by the amazing speedwork I've put in. Shoutout to Gerald and the Tuesday morning track crew.

My swim is also at the best it's ever been, though that's not saying much.

The race was in Augusta, Georgia. I have a bit of a shameful history with it – I registered for it in college in 2011. And then midterms happened, so I couldn't make it. To date it's my only DNS. Consider this time grade forgiveness.

I flew out with a bunch of teammates from Triple Threat. It's such a delight to race with a supportive team like this. Many of them were doing their first half-Ironman. They're so cute when they're new.

I got into the rental car with my teammate, Ann, and it took five minutes before I hit the first complication for the weekend. As soon as the speedometer hit 65 mph, WHAPWHAPWHAPWHAPWHAP. Something on the front of the car was rattling. So we turned around and swapped it for a free upgrade to an SUV. Later, my coach would complain the same rental company was out of cars, and I'm partially to blame. Sorry, coach.

Most people paid $350 a night or so to stay at the host hotel. Screw that – do you know how much ice cream $350 can buy? The value inn a half-mile away had a soft bed, a warm shower and a stale continental breakfast. That's more how I roll.

Turns out the cheap hotel was ideally situated – two blocks away from the starting line, damn close to the transition check-in and right at the edge of the downtown area. No regrets.

Augusta is … not the most august location. It has a stench to it. From the river, I learned – the same river we were to start the day swimming in. Greeeeeat.

But at least it wasn't Waco.

We crowded into the Mellow Mushroom for dinner to give the newbies last-minute advice and reassurance. My advice in summary: it was going to be freaking hot, relax on the down-river swim and do a cannonball when you jump off the dock to start.

I found a Publix the day before the race! You have to understand what this means to a Floridian trapped in Texas. Texan friends, it's like finding a Whataburger and a Buc-ees next to each other in the middle of nowhere. Canadian friends, same but for Tim Horton's. UAE friends, imagine if a small town was entirely made out of malls. It just felt right.

I got my chicken tender PubSub and my guava pastries for maximum homeopathy to Florida Man. You could hear Jimmy Buffet playing in the background. Pitbull yodeled. The alligators lurking in the Savannah lifted their heads in praise. God shrugged and turned a blind eye. It was glorious.

At some point I bought a badass helmet with a visor that made me look like Judge Dredd. It was good for 15 minutes of confidence before Devon, who tests these things in a wind tunnel shamed me for it.

The morning of, we trudged down to transition for final prep and then made out way 1.2 miles upstream for the start. Three school buses were working as shuttles, but the line for them stretched almost as long as we'd have to walk.

Here's the nice thing about having a hotel next to the race start: instead of standing in line for the portable toilets before the start, you get to bask in the air conditioning and proper ventilation of your hotel room. Makes quite the difference.

This was my first time racing long-distance in a two-piece kit. I didn't realize you need to apply sunscreen to the small of your back, where the top rides up on the bike. This would later result in a sunburn tramp stamp.

PART 2: THE SWIM

The pros started off at 7:30 a.m., and us age groupers had to wait until 7:50 to start. Except it was a rolling start, with two people going off every three seconds. It took 90 minutes to get everyone in, as the sun rose ever higher.

I made friends with a guy in my age group while waiting in line (thanks to a fast seed time, we only ended up standing around for 35 minutes). His name was Houston, he told me, and he had roots around Delaware, Ohio. Sounded to me like he couldn't decide on a state. I declared I lived in Dallas and that made us rivals.

Oh buddy, you better believe I did a cannonball.

Augusta is a down-river swim. It ranges from easy to easiest, depending on the current. There are videos of them floating a coke bottle or bag of chips down the river and making the cutoff time. This year the current wasn't too swift, but a personal record was still a foregone conclusion.

I became best friends with some river weeds. Best friends hug each other and stick together, right?

I did not have to punch or shove anyone out of the way, thankfully. Guess all the breast strokers started behind me.

I popped out of the water in 33:49. That's a PR for me, but only enough to hit 67/135 in my age group. I aim for top 50% in the swim, so that was just baaaaarely acceptable.

3:55 T1, because I took some time to towel the grass off my feet before donning socks. This was not the most luxurious transition location.

PART 3: THE BIKE

My choice of a disc wheel and 50mm front was a good decision for the day. It wasn't too windy and the road conditions, while not amazing, were not enough to give me trouble. The 56-mile course starts off flat for 17 miles or so, then has a few hills, then goes back to mostly flat for the last 15.

Ten miles in or so I see a yellow jersey up ahead. Is that … yup, it's Houston. I ding my bell and whoop as I pass him.

Five miles later, I get passed by a dude in a yellow jersey. He waves back at me and compliments my helmet (yessss). We would continue to pass each other every few miles for the remainder of the ride. “Tag, you're it.”

Aid stations on the bike are chaotic. I've found the best way to let the volunteers know what you need is to roar it. It may scare the bejesus out of a middle schooler when some dude rides by on a spaceship-looking bike, points at her and screams “BANANA! BANANA!”, but that's part of the fun. Whatever gets me my potassium.

Nutrition-wise, I nailed it. The usual strategy of super-concentrating my electrolytes in one bottle and picking up water at each aid station worked perfectly. I head enough caffeinated gels to keep my energy going, and while I came close to cramping near the end of the run I never did.

I keep a bell on my aerobars, mostly because I don't want to waste the breath to yell “on your left” each time I pass someone. Because I'm a slow swimmer but a fast cyclist, and I pass a LOT of people.

You know what the bell is also useful for? Cheering a teammate on the other side of the road while your mouth is full of banana. You go, Jeff.

Years ago, star USF time trialist and all-around hammerhead borrowed my disc wheel and put an 11-23 cassette on it. I've never taken it off. You know what that cassette is good for? Flat land. You know what awaited me in the middle of the course? Not flat land.

In races, they say you only have so many “matches” to burn before your legs tire out on you. Most people burn their matches pushing up a steep hill or going fast near the end of the run. Me? I burn them to see if I can hit 40 mph going downhill. While screaming at the top of my lungs. I may not have the best time, but I'll be damned if I'm not having the most fun.

(Garmin reports my max speed was 40.1 mph. Yeeeeaaaahhhhhh.)

I RODE PAST A DUDE WITH A GOAT ON A LEASH.

Despite the hills, I managed to keep a steady heart rate for most of the bike course. Don't know about my power output because my P1 pedals have refused to play nicely for a while. I can finally send them in now that it's the offseason.

I'm happy to say I passed Houston a mile before the end of the bike. But I stopped for the bathroom in transition, so he still beat me to the run.

If there's no volunteer to jump out of the way of your flawless flying dismount, did it even happen? Conversely, if there's nobody around when you jump onto gravel in your socks, did you even scream?

Total bike time was 2:56:25, with a more than 19 mph average page. 57/135 for my age group – that's behind the upper-third that I aim for. I still have a ways to go to regain my bike strength.

PART 4: THE RUN. ALLEGEDLY.

By the time we got to the run, the sun was high in the sky and the ambient temperature was 95. With the humidity, it felt close to 99. A course record by a generous margin. Crap.

I caught Houston within the first mile, and for a while there were four of us 25-29 men within 15 seconds of each other. Every peer I passed got a fist-bump.

We had a nice chat for the next few miles as we admired the beautiful downtown course. It's a zig-zag through the street, with spectators lining the sidewalks. Many of them had water guns, hoses or sprinklers, and I love everyone who cooled us for a few precious seconds.

The very best, though, was the homeowner with a giant inflatable unicorn spouting water from its horn.

I was holding a steady heart rate and pace for the first four miles, but the heat got to me as it got to everyone. Houston dropped me at an aid station and went on to beat me by 20 minutes.

From then it was all about heat management. How much could I push myself before overheating and being forced to slow down? How much cold water could I take in? Was I balancing the right amount of liquid and electrolytes?

I began walking in the shade of every building and running to get to the next patch of shade faster. It served me decently for the rest of the race.

I came up on a cute girl around my age (they write it on your calf) and had fantasies of using a pickup line on her as I passed her. “Excuse me, can you remember this number for me? 727-555-1234.” Thank God I didn't, because a mile later she caught a second wind and dusted me. How humiliating would that have been?

After an hour or so I began to get some underarm chafing. I asked for a bit of sunscreen at an aid station and slapped it on. That hurt. Then the volunteer saw what I was doing: “You know we have Vaseline too, right?” Oh well, too late.

Speaking of which, the second-best sign on the course was “chafing the dream.”

The very best one, though, was a drawing of Marvel's Iron Man next to the words “MAKE STAN LEE PROUD.” At that point I was so worn down that I teared up a bit. And then I picked up my legs and ran for as long as my body would let me.

What stage of heat stroke is it when your body has no idea whether it's cold or hot anymore so it just tells you it's both? Because I had that starting around mile 8. Maintaining homeostasis is not one of my strong suits.

Three times I called out to the onlookers, “Hey man, can I pet your dog?” Three times I was denied. Augusta can burn in hell.

At some point around mile 10 (of 13) I did the math and realized I could still hit a sub-6-hour time if I pushed it. So began a frantic but calculated series of runs and walks.

Thank goodness I was in one of the run stages as I passed my coach and relay teammates on the sidelines. They got a decent picture of me – I'm only panting a little bit.

I made across the line with two minutes to spare. Then I grabbed a water and laid down under the pizza table with two other dudes. For 45 minutes. Good race.

Total run time was 2:20:39, and frankly I'm surprised it was that short. 53/135, which surprisingly was again better than my bike performance, comparatively. I blame my running coaches.

Total race time was 5:58:05. 53/135, which again isn't where I usually shoot for. But I knew I wouldn't hit the top third going into the race.

Total calorie burn for the day, according to Garmin: 5,200.

The overall goal of this race wasn't a time, but nor was it just a finish. It was to have my body do what I told it to – or at least what I could negotiate with it – without cramping, collapsing or bonking. And I did. I have my mojo back. The heat collapsed everyone's plan A, but I was able to pull off plan B without much of a struggle. I could not have done that a year ago.

Unfortunately, the deal with myself was that if I pulled this race off I'd sign up for another Ironman in fall 2020. So it's either Cozumel or Argentina for me next year. I'm going to try to enjoy my social life while I still can.

PART 5: THE AFTERMATH

I ran into Houston a bit past the pizza table and collapsed into the chair next to him. His mom and sister were there to cheer him in his first half-Iron race. He snuck the pizza and beer. Hooray for supportive families.

After collecting some teammates and nursing a pizza slice for an hour, I made my way to the rest of the team to yell at passers-by. And someone finally let me pet her dog. She was from Dallas – go figure.

The walk from my hotel to downtown takes ten minutes. The post-race walk from downtown to my hotel takes 30. The difference is staggering.

I came back to my second batch of car trouble: someone had backed my rental in the parking lot. No note or anything – just a bunch of scrapes and misaligned panels.

I talked to the hotel manager, who earned a great Booking.com review into pulling the security footage. We watched as a family three doors down from me backed their car straight into mine, got out, saw no witnesses and sped off. Thank God for my credit card's insurance coverage.

The geniuses were staying through the end of the week – the hotel had their driver's license and video evidence of them leaving the scene of an accident. Easiest police report the cop had ever filed.

As I was packing up the next morning, and after the policeman had talked to her, the woman approached me apologizing. I shrugged and wished her best of luck against the insurance and rental car companies. If I have to deal with this load of paperwork, so does she.

In the day after the race, I polished off three meals' worth of leftovers – including two different pizzas. Between those, the finish-line pizza and the week of carb-loading, I never wanted to eat another slice in my life.

That resolve didn't even last three days.

I bonded with a fellow athlete seated behind me on the plane ride back. Turns out his carry-on was not a suitcase, but a reusable bag of fresh vegetables and a half-eaten box of Life cereal. The absolute legend.

I learned later that day that over the weekend my Abu Dhabi friend Leanne had taken fourth place in Ironman Cozumel that same weekend in her debut as a pro. But I didn’t pee myself on the bike, so who really came out ahead there?

So now I'm in the off season. It's nice to get eight hours of sleep most nights. I'll be tweaking my workout schedule to build a base over the fall and winter, and then it's back to training. I'm looking at one or two half-Irons and a full next year, plus whatever local sprints and olympics bubble up.

When I came back to the US two years ago, I left important parts of my identity behind. Bunches of friends, a journalism career, my expat status. And triathlons were placed on hold. This past season has made me feel more like myself again, and it's a comforting feeling after so much doubt and uncertainty. It's good to be in love with the sport again after a few years of burnout.

The hardest part of the next year will be persuading my mom not to disown me if I get an Ironman tattoo after next fall. Wish me luck.

#Race report #Ironman 70.3 #Augusta #Georgia #Triathlon

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megan-cutler · 7 years ago

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@merigreenleaf recently asked me: I've always wondered what it would be like to be a full time author, but then I worry that I'd get burned out and it wouldn't be fun anymore. Is that something you've ever experienced?

While I contemplated my answer, I realized I actually have a lot to say on this topic. And since it's probably relevant to a lot of other writers, I decided to post it here. (Sorry but this is kinda a wall of text; there’s a TL;DNR version at the bottom.)

I will preface this by saying that writing full-time was always my goal. Even when I studied IT and subsequently worked in the field full-time for three years, it was always with the goal of becoming an author and making writing my full-time gig. I will also add that without my husband, his career choices and his fantastic support, I would not be able to do what I do. Some of this may affect how I view this particular scenario and I'm well aware that what works for one writer doesn't necessarily work for all. So take what follows with the appropriate grain of salt.

First, some background. I started writing full-time in 2011; my husband had just gotten his first full-time teaching job in Quebec. He was teaching at an English school but the town where we lived was very much French. Having not grown up in Canada, and having taken only two years worth of French classes in high school, I spoke not a word of it. I was okay with not really being able to work in a French community because writing was what I really wanted to do. I had struggled my way through writing my last novel while I was working full time, squeezing scenes into my lunch break and during the time after I got off work and it had taken me three years to finish the first draft. I was eager to put behind me the constant lack of energy and dig into the thing I most loved doing.

I learned quickly that wanting to write all the time doesn't make it easy to actually write all the time. I had struggled with this once before, while I was getting my citizenship and was unable to work, so I knew I could overcome it. But it wasn't easy. I found myself up against a lot of obstacles at this point in my life. One was simply not knowing the best way to proceed. Another was probably depression, although I was never formally diagnosed. I woke up every day wanting to write and went to bed every day lamenting that I hadn't. I've written a lot about this struggle before, so I won't dig into the details here but, suffice to say, burnout wasn't on my radar because creation didn't happen as steadily as I hoped it would. I spent so much time worrying about how to make myself do the thing I really wanted to do that the idea of running out of steam never really occurred to me.

It took about three years to get to the point where I produced regular content without having to strong-arm myself into productivity. I tried a lot of tactics during that time but the one that worked best for me was just butt in chair until the work was done and not really allowing myself to do much else until I finished (you results may vary). During that time I learned that writing is a largely mental exercise. Writer's block is a state of mind and it can be countered with other states of mind (or sometimes just pure, stubborn muscling through - again, your results my vary). But in all that time I never suffered the dreaded burnout. I never sat down at the computer and felt like I couldn't bear to write another word. Sometimes I lamented that the words wouldn't flow fast enough or that I my pace felt too slow, but I never had trouble creating because the fire had been snuffed.

In 2014, I launched my 100 words of work experiment where I committed to doing at least 100 words worth of work every day for one year. At the time I counted creative writing and editing as 'work' but not blogging (I have since revised that stance and now count my blog posts as words of work). The goal was simple; I could write or edit more every day, but as long as I hit 100 words I would satisfy the goal. I learned enough that by June I had already written about my experience. And if you peek at the post you'll notice my last point: don’t forget to give yourself a break.

So I was three years into writing full time, and had already published my first book, before the first tendrils of burnout crept into my life. I had been looking for ways to increase my productivity, and I found them. At the expense of myself. At the expense of relaxation and spending time with family and friends. I had found ways to push myself to new and formerly unprecedented levels of creation; and I had learned about the cost.

Since then I have struggled, on and off, with burnout. For those unfamiliar with the term, burnout is a type of creative fatigue that makes it difficult to think or act creatively. The mere idea of putting words onto the page makes you want to do literally anything else. Like clean the entire house. Or curl beneath the covers and go back to sleep for at least a week.

But as time has gone on and I have continued to track my writing progress, continued to increase my yearly goals and my monthly productivity, I've learned some interesting things about burnout.

Burnout is not born from an abundance of creativity. Burnout is born from a lack of time spent recharging.

I've made no secret of how I've struggled with work/life balance. Being a writer, especially one who self-publishes, demands a lot of time and energy. It always feels like there's more to do, it always feels like you can never get enough done, and it always feels like everyone is out-performing you (a danger when you want to succeed in a competitive market). I hit a point where I was working 14 hours a day (not all of that is writing, mind, there are a lot of marketing and social aspects to my job, but they all count as work). I was working so hard that I had completely neglected my health and developed cubital tunnel in my left arm (that's the less well-known brother of carpal tunnel, which happens in the last two fingers of the hand instead of the first three). My husband noticed the degradation of my health and put his foot down; enough was enough.

But once you open the faucet, once you get into the habit of working until you drop, it's surprisingly hard to turn it off. It's surprisingly hard to walk away without feeling guilt over all the things you think you should be doing but aren't because you're resting or having fun. And this is a really insidious thing, because not only will it affect your health, but it is what ultimately leads to burnout. The harder you work to the exclusion of all else, the harder it is to keep working.

Because writing, like any other creative activity, requires energy. The more energy you put into it the less energy you have for other things. And in order to generate new energy to keep pouring into the creative pool, you need to stop. You need to relax. You need to enjoy yourself and get refreshed.

So I guess the short answer to the question 'have you ever suffered burnout as a result of writing full-time?' is yes. I certainly have. And I have hit many places where writing feels like work (mostly because it is) but it has never stopped feeling fun or fulfilling.

Because I don't believe that burnout was caused by creativity. I don't think it happens because I write too much and I just can't find any more words to put on a page (though certainly it is possible to write so much in a condensed period of time that you feel exhausted). I think the burnout I have suffered came from making poor decisions. From pushing myself when parts of my body screamed at me that I needed a break. I think burnout is born of imbalance between the creative/working portion of your life and the relaxing/social aspects of your life. If you can find balance, you can keep burnout at bay.

Being a full-time writer has been one of the most fulfilling things I've ever done. When I do get exhausted from a blast of creativity, I fall into bed at night reasoning that at least I got that way doing something I love, something for me.

So balance is key. If you can find a happy work/life balance, you need never worry about burnout again. I'm still looking for the balance that works for me (honing steadily in on it), but I have at least learned to recognize the signs of burnout enough to slow down and relax enough to stave it off. TL;NDR version: Yes, I have suffered burnout since I started writing full time, but I’ve never felt like it was a result of writing too much. It’s almost always over-working myself and over-stressing myself without resting that does it. I will probably, at some point, post a slightly cleaner version of this on my blog, but I hope this makes sense ^^;;

#writing #writer #writeblr #writblr #writing resources

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lopezdorothy70-blog · 6 years ago

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Keto for Women: Is Cyclical Ketosis Right for You?

By now you may know a little bit about how a ketogenic diet can be beneficial for fighting cancer, lowering inflammation, and losing weight. But what about our unique health needs as women? It turns out that there are variations of the standard ketogenic diet that may be especially beneficial for us and the health concerns that we face, especially as we get older!

Here's a breakdown of what it is and how it can be helpful for you.

The Ketogenic Diet and Women

Diving into the details of a diet can be just as confusing as that search to find the right one. I know that was the case for me when I first discovered the ketogenic diet. It can seem daunting at first, so I'll start with the basics.

The process of burning fat for energy (instead of glucose) is called “ketosis” (hence the term “ketogenic”). There are amazing mechanisms that kick in with our immune system, metabolism, and detoxification pathways when we move into ketosis.

I don't have to tell you that I have a passion for empowering individuals to treat and beat cancer naturally, so when I learned that following a ketogenic diet could potentially help reverse cancer, I got excited!

Of course, the only constant is change, right? Now that keto has gone mainstream, more research is focusing on how the diet works for specific groups of people. Researchers are discovering that a ketogenic diet can be very effective in healing conditions in addition to cancer, such as diabetes and autoimmune disease.

Experts are also discovering how ketosis works a bit differently depending on gender. One of the primary differences between us ladies and the men is hormones. When our bodies suffer from prolonged stress and poor eating habits, it is often our hormones that bear the brunt of the abuse.

Imbalances in the endocrine system can be the cause of dozens of nasty side effects, all of which can lead to chronic disease.

To get an idea of just how many women are suffering from hormone-related conditions, take a look at these scary statistics:

According to an analysis conducted by John Hopkins University, autoimmune conditions affected roughly eight percent of the U.S. population in 2004. 79% of these cases were women.1

According to the National Institute of Diabetes and Kidney Disease, the thyroid autoimmune condition Hashimoto's thyroiditis is about 8 times more common in women than men.2

Women are also up to ten times more likely to get non-autoimmune related hypothyroidism than men.3

According to the American Cancer Society, ovarian cancer is the number one reproductive system cancer for women and uterine cancer is close behind. In addition, one in eight women will receive a breast cancer diagnosis at some point in their lives.4

Women ages 20 to 34 have a higher rate of type 2 diabetes than men because of the changes that occur during pregnancy, which can lead to gestational diabetes. Gestational diabetes is a risk factor for developing type 2 diabetes later in life.5

According to the American Psychological Association, women bear most of the brunt in terms of self-reported feelings of stress. Adrenal fatigue and burnout, which effects hormonal balance, is largely a result of chronic stress.6

The Cyclical Ketogenic Diet: Why It May be Best for Women's Health

As you can see by the heartbreaking statistics above, women have unique challenges when it comes to hormones, stress, and chronic disease. That is why many women respond best to modified versions of the ketogenic diet. One version that is becoming increasingly popular is the Cyclical Ketogenic Diet, or CKD.

In a nutshell, individuals who are on a CKD eat the standard ketogenic diet (roughly 20-30% protein, 5-10% carbohydrates and 60-80% fat) most of the week. One day a week, however, they “carb up.” This means they eat a moderate amount of carbs, even lower amounts of fat, and about the same amount of protein as on ketogenic days.

Both the standard ketogenic diet and the cyclic ketogenic diet are based on the concept of “feast or famine,” but in slightly different ways. During ketosis, your body thinks that it is in “famine mode” all of the time. Because of this, there will always be a subtle amount of stress on the body and on metabolism.

If you are a healthy individual and want to employ the ketogenic diet long-term, some research indicates that you may be able to do this safely.7 If you already have hormone-related issues, a ketogenic diet's anti-inflammatory and mitochondrial-boosting effects can help you as well, but you'll need to monitor how you feel more closely and take it slow. Gradually introducing your body to the CKD can do this.

The CKD allows your body a rest with a feasting day when you eat more carbs. The rest of the week can be spent eating a standard ketogenic diet. I recommend starting out slow by cutting down on your carb load and then pushing the envelope just a little every week until you are in ketosis most of the week.

Another important tip to keep in mind with CKD is that carb-up days are not a license to eat junk. On feasting days, you still don't want to go wild with the pasta and bread! Continue to eat healthy, whole, organic foods and keep the sugary foods out of your diet. I like to make one meal on my feasting day moderately carb-heavy and the other two meals and snacks keto-friendly.

And here is a little hack if you decide to give CKD a try: Slow-carb foods like sweet potatoes and quinoa are great for feasting days. In addition, sprinkle a little apple cider vinegar on your food or drink some with water 15 minutes before eating a meal to help with blood sugar issues. I have done this on many occasions, especially on super busy days when I know I need a boost.

Intermittent Fasting and the CKD

Intermittent fasting (IF) became a big deal after a 2012 study from the University of Hail in Saudi Arabia made headlines. The study found that IF during Ramadan increased immune system cell growth and lowered proinflammatory cytokines in healthy individuals.8 In fact, research on the benefits of IF is now widespread. A 2013 study conducted by Thomas Jefferson University discovered that IF slowed the growth of primary cancer tumors and also decreased the number of new ones in breast cancer patients.9

Many experts also advise periods of intermittent fasting throughout the week on both your ketogenic days and feasting days. Intermittent fasting is gentler on the body than going through a regular fast. And in my opinion, gentler is better for us women, especially if you suffer from hormonal imbalance or high stress levels.

Most people follow the 16/8 rule: they do not eat from roughly 8pm in the evening through 10am the next day. If it is difficult for you to go that long without eating, shoot for a 12 hour fast including sleep time.

Then work your way up to a longer fasting period from there if you can. You can also eat a small amount of fat first thing in the morning or at night. Many folks swear by a coconut oil-infused bulletproof coffee first thing in the morning.

One of many great options you may enjoy in the evening is a relaxing keto version of the popular “golden milk.” This is a yummy beverage made from frothing almond milk together with healing turmeric, a little cinnamon, a dash of black pepper and ginger, and a little coconut oil. I like to put a pinch of stevia in it to give it a sweet zing. Delicious! I also like the fact that at the end of the day, I am getting a little bit of anti-inflammatory turmeric in my system. The turmeric is warming and encourages a good night's sleep.10

The best news is that eating healthy fat during your IF period is not really a cheat. It will not pull you out of ketosis on your ketogenic days and can actually help build robust ketones in the body.

6 Reasons Why a Cyclical Ketogenic Diet May Be for You

Here are some situations where a woman may want to consider going on a cyclic ketogenic diet:

If you have a thyroid imbalance. This could include hypothyroidism, hyperthyroidism or Hashimoto's. Introducing ketosis slowly and allowing time for rest through carb-up days keeps the metabolism regulated and conserves thyroid-related metabolic functions.

If you have adrenal fatigue. Adrenal fatigue syndrome is when the adrenal glands are not producing enough hormones to keep up with demand; they never really “turn off.” It is most often caused by chronic stress and can lead to adrenal exhaustion if left unchecked. Staying in ketosis for long periods of time sometimes leads to a reduction in adrenal-related sex hormones and this makes the adrenals work even harder. Taking some time off from ketosis every week allows the adrenals to rest and reset.

If you are going through perimenopause or menopause. Following a CK diet can be beneficial for women going through menopause. Research indicates that aging women as well as men can reap great benefits from the IF aspects of the CKD. Fasting allows for a break from digestion, when the body can focus on repair of all systems, including the reproductive and endocrine systems. Just be sure to watch for energy changes and take a break from IF if your estrogen levels begin to vary too much.11

If you want to lose weight safely (and steadily). When I first did the ketogenic diet, I was amazed at how the weight just seemed to melt off for the first few weeks. Then, to my disappointment, I seemed to hit a plateau. If this happens to you, switching to a cyclic ketogenic diet may kick your metabolism into gear again. Many women also experience success getting off the plateau by choosing a consistent IF schedule, including regular “eating windows”- and then sticking to it! Try different times of day (for example, eating between 10 am to 6 pm first then switching to noon to 8 pm). Eventually you will find the sweet spot where you will start to lose weight again until your body reaches its ideal healthy weight.

You are experiencing some not-so-healthy side effects of the standard keto diet. These could include losing your menstrual cycle altogether, having trouble sleeping, and experiencing brittle nails, among other things. Symptoms may be giving you an indication that you are overstressing our body and may need to switch to the CKD.

If you have type 2 diabetes. Research has proven that eating a ketogenic diet even temporarily can have great healing benefits for most diabetics. This is because type 2 diabetes is caused by too much sugar. The best way to restore insulin sensitivity is to simply stop the heavy sugar load. If you follow the standard keto diet, this takes care of the problem.12

Most experts warn not to jump in to ketosis too fast if you are diabetic. Ease into it gradually by lowering your carb count over a few weeks. It may also be wise to do a shortened version of the CKD by “cycling out” of ketosis every once in a while with a moderately carb-heavy meal. A 2005 study published in the journal Nutrition & Metabolism found that people with type 2 diabetes who were also on the ketogenic diet saw major improvements in insulin sensitivity after just three weeks.13

Type 2 diabetes is an autoimmune condition. Since so many women suffer from some kind of autoimmunity, I would like to say one final word here about these conditions in general. Being on a cyclic ketogenic diet gives you the best of both worlds. You are allowing your body to rest one or more days a week yet lowering inflammation and increasing glutathione levels through ketosis and IF the rest of the week. A 2015 study on individuals with multiple sclerosis found that following a ketogenic diet greatly improved mitochondrial function and increased glutathione levels in the body naturally.14

When Should You Avoid the Ketogenic Diet Completely?

If you are suffering from severe thyroid imbalance or complete adrenal exhaustion, a ketogenic diet can be beneficial later on down the road. However, it would be wise to get your body back in balance before going forward.

In addition, according to the Diabetes Council, if you are pregnant you should not follow a ketogenic diet. When a woman is pregnant or nursing, it is especially important that she eat a well-rounded diet that includes not only fruits, veggies, proteins, and healthy fats, but also healthy carbs like whole grains.15

The Bottom Line on the Ketogenic Diet for Women

From one woman to another, here is my advice regarding a keto diet: start slow. Cutting carbs too fast may cause the “rebound effect” and put more stress on your body than you can handle. And if you decide to take it easy and cycle your ketosis, keep in mind that introducing too many carbs all at once may produce negative effects as well.

Work with a holistic health practitioner or health coach when trying out a new plan and keep a health journal. Weigh the pros and cons of the path you have chosen and then let common sense and female intuition guide you on what to do next.

Be sure to observe how these dietary changes make you feel every step of the way. And most of all, be forgiving with yourself if you mess up.

Our bodies were created fearfully and wonderfully with the power to heal. Remember, you must take care of your health first, before you can take care of others. So continue to take the time you need to learn what works best for your body. And in no time, you'll be on the way to living your happiest, healthiest life!

With so much information (and MIS-information) floating around out there, it's hard to get a clear picture of what the ketogenic diet actually is.

In an effort to get the facts, we have connected with 2 of the top experts on the ketogenic diet: Dr. Josh Axe and Jordan Rubin, founders of Ancient Nutrition.

We can't wait to share the TRUTH about the ketogenic diet and also give you the details of the “TTAC Keto360 Challenge.”

Join us THIS MONDAY (January 7th) at 5pm EST as we hang out with Josh and Jordan on the inaugural webinar of 2019.

The post Keto for Women: Is Cyclical Ketosis Right for You? appeared first on The Truth About Cancer.

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battybat-boss · 6 years ago

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Keto for Women: Is Cyclical Ketosis Right for You?

Here's a breakdown of what it is and how it can be helpful for you.

The Ketogenic Diet and Women

Imbalances in the endocrine system can be the cause of dozens of nasty side effects, all of which can lead to chronic disease.

To get an idea of just how many women are suffering from hormone-related conditions, take a look at these scary statistics:

According to an analysis conducted by John Hopkins University, autoimmune conditions affected roughly eight percent of the U.S. population in 2004. 79% of these cases were women.1

According to the National Institute of Diabetes and Kidney Disease, the thyroid autoimmune condition Hashimoto's thyroiditis is about 8 times more common in women than men.2

Women are also up to ten times more likely to get non-autoimmune related hypothyroidism than men.3

The Cyclical Ketogenic Diet: Why It May be Best for Women's Health

Intermittent Fasting and the CKD

6 Reasons Why a Cyclical Ketogenic Diet May Be for You

Here are some situations where a woman may want to consider going on a cyclic ketogenic diet:

When Should You Avoid the Ketogenic Diet Completely?

The Bottom Line on the Ketogenic Diet for Women

Be sure to observe how these dietary changes make you feel every step of the way. And most of all, be forgiving with yourself if you mess up.

With so much information (and MIS-information) floating around out there, it's hard to get a clear picture of what the ketogenic diet actually is.

In an effort to get the facts, we have connected with 2 of the top experts on the ketogenic diet: Dr. Josh Axe and Jordan Rubin, founders of Ancient Nutrition.

We can't wait to share the TRUTH about the ketogenic diet and also give you the details of the “TTAC Keto360 Challenge.”

Join us THIS MONDAY (January 7th) at 5pm EST as we hang out with Josh and Jordan on the inaugural webinar of 2019.

The post Keto for Women: Is Cyclical Ketosis Right for You? appeared first on The Truth About Cancer.

0 notes

gobigorgohome2016 · 8 years ago

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US Half Marathon Champs: Incremental Gains

On Saturday I raced the US Half Marathon Championships, held in conjunction with the Cap City Half Marathon in Columbus, Ohio. It seems super weird to write about a race that happened more than 48 hours ago, but I had the extremely rare luxury of not even packing my laptop since I didn’t have any work to do!

It was also a rare luxury to not have to fly to a race. Columbus is only 2.5 hours from Indy, so I drove over with another Indy elite on Thursday afternoon. One perk of driving is that I can pack a ton of food and not waste the time, energy, or effort of finding a grocery store once I reach my destination.

After settling in Thursday night and chatting with my roommate (I have been so lucky to have great roommates on the circuit), I made dinner: two Barilla microwavable pasta bowls. These were surprisingly good, and also surprisingly Anna-friendly. After dinner I relaxed in the hotel and watched way too much Married at First Sight with my roommate.

I woke up around 8 on Friday and headed straight to breakfast. I met up with a few friends, and wound up heading over to a coffee shop (Red Velvet Cafe) with Andie. I had the best honey lavender latte of my life while Andie and I caught up (I haven’t seen her since the 15k!).

After my fun coffee date I went for a 4 mile shake out run along the river path. Dave and I were in Columbus in 2013 to see The Postal Service and we both really enjoyed the city. It was fun to recognize some of the same sights. My legs felt surprisingly good.

Next was lunch, and I’m sure I looked pretty weird putting together my microwaveable rice bowl with a can of salmon and a can of green beans while everyone else ate the catered lunch of sub sandwiches. I met up with my other friend, Obsie, and we caught up on the patio of a cute restaurant while a Civil War reenactment shot cannonballs nearby.

It’s funny how these days become totally packed. After lunch with Obsie I went back to my room and did my nails to kill time until I had a tea date with another friend. Before big races I like to paint my nails bright red. I think I do this because in high school I had read something once that said athletes who wear red perform better. I don’t know if it’s true, but it’s kind of a fun tradition.

Next I headed back to the hospitality suite to meet my friend Emily and we also ran into Becki in the process. I know I’m not alone when I say that one of the best parts of racing is seeing the friends you have made. I love how we can turn the competition on and off, and we all understand that once the gun goes off it doesn’t matter if we drank coffee together the day before or if we have plans together afterwards, it’s everyone for herself- at least in those final miles.

I usually don’t get nervous before races but I was uncharacteristically nervous for this one. So much so that I had a last minute session with Coach Dean. He brought up something that I really liked: breakthroughs happen as a result of a calculated risk that we take. Our brains weigh the pros and cons of the risk, and we can’t let the central governor keep us in our comfort zones by declaring there are too many cons to the idea.

I tend to feel the most nervous during the technical meeting. It never feels like we are racing until they tell us what time the hospitality suite opens in the morning and where to meet.

After the meeting I met up with Dave, who was spectating for the first time since the Trials! He is the best spectator. He rents a bike and is usually able to see me 5 or 6 times during a half marathon. After I ate the dinner I brought, we went off in search of my calm-the-nerves/fuel-the-fire beer. Fun fact: one beer gets me tipsy, and I’m a very confident drunk. Part of why I like to have my pre-race beer is because it enables me to go to bed with just enough swagger while still remembering to set my alarm for the next morning.

We found Dave’s dream come true: a Donato’s with a full bar and a guy playing 90′s acoustic. Bonus for me: it had a really great sour beer on tap.

I wanted to be back to the hotel by 8 so that I could go to bed by 9. I chatted more with my roommate, and fell asleep probably watching more dating shows.

I am very lucky that I am an EXTREMELY sound sleeper the night before a race. I went to bed around 9, woke up around 5, slept through all the storms, and felt well rested.

One thing I forgot to mention: about two weeks ago I had this very random feeling that the race was going to be cancelled. This kind of terrified me. I knew I was perfectly peaked for this race, and I also REALLY didn’t want to extend my season one week longer just to find a consolation race. The weather forecast looked pretty ominous all morning. I wasn’t convinced we were going to be able to start, or finish.

Warming up there was definitely a lot of humidity in the air. This race felt almost identical to Houston in January, which had 96% humidity. I’m not someone who sweats much, and I was already regretting having worn more than one layer.

My race plan was very simple: no race plan; just run. I refined that plan a little bit the night before and decided I would run 5:30 effort for as long as feasibly possible. Truthfully, I don’t know why I even make a race plan anymore. The second the gun goes off, everything changes. I had told myself the day before: do not go out in 5:20.

My first mile of the race was 5:20, but I didn’t really care. I felt good, I felt smooth, and I felt fresh. The lead pack was ~10 seconds ahead of us and had 8 women, and I was in the chase pack of ~10 women. It wouldn’t have made sense for me to have gone out any slower.

We went through 3 miles in 16:30ish. Honestly, I’m not positive on any splits because I didn’t start my watch. I hate racing with a watch.

Around this point, I decided to try and break from the pack. My coach has talked to me quite a bit about surging. That’s really not something I have a lot of experience doing, but it felt right that day. For the next 5 miles I would surge away from the pack and they would eat me up, and then I would surge again.

According to the race results, I was in 10th place at 5 miles in 28:01, so I’m guessing that was a point where I was trying to break away. By the time we got to 9 miles there were 4 of us left in the pack and we had caught a few women who had fallen off the lead pack.

Around mile 10 my wheels fell off. I made conscious efforts to push myself back towards oxygen debt, where my breathing was embarrassingly loud. I got to 10 around 56:50ish. I was surprised how (relatively) slow I was running for how hard the effort felt. This certainly was not a fast day due to water soaked streets, waterlogged air, and a little bit of wind.

Around this point I asked Dave what place I was in. He told me 11th. 10th was ~20 seconds ahead of me. I also knew that if I could keep it together I could dip under 75 min (I long realized my original time goal of sub 73 was not going to happen) and get a $ bonus. My new goal was to use the woman in 10th place to keep me rolling through that final 5k.

I was hurting.

Miles 11 and 12 were the longest of the race. I knew that when I got to 12 I would have to make a turn past the finish line. no big deal, I was prepared. I was not prepared for how (relatively) hilly that last mile would be, going over 2 bridges and then climbing a final hill.

Ultimately, I finished in 11th place in 75:19. Overall, most people ran ~3 min slower than they had hoped.

I think the best way to describe how I felt about my race is simultaneously satisfied and disappointed.

I am satisfied because I know that, without a doubt, I left everything on that course. I was absolutely depleted when I finished, very much in the marathon sort of way where you want to cry when you cross the finish line. I’ve seen some pretty ugly finishing photos of myself.

At the same time, I’m disappointed because I didn’t finish where I had wanted, and where I know I am capable. I feel grateful that a disappointment was still a damn good day.

Even though I was ~75 seconds from my PR, I think it was definitely a PR effort. I realize that I probably need to stop comparing every race I run to when we had perfect running weather in Houston (40 at the start, no wind, no humidity) on what is widely considered to be one of the fastest half marathon courses in country.

Also, it’s kind of cool to see how my finishes on the circuit are linear based on distance:

10k cross: 20th place 15k: 17th place 10 mile: 15th place 20k: 12th place half marathon: 11th place

This makes me very excited to see how I finish at the marathon!

After the race, I met up with my best friend from high school for brunch. Then, Dave and I embarked on a little vacation across SE Indiana and we really enjoyed ourselves. The highlight was definitely our hike through Clifty Falls and then exploring downtown Madison, IN.

I’m taking a full two week break right now, which most people find hard to believe. I’m REALLY good at recovery, though, and embrace the opportunity to not be a runner for a little while. For me, I’ve found that it’s always necessary to find what you love and let it kill you. I think I was probably right on the edge of mental and physical running burnout, so now these next two weeks I will make it by goal to get burned out on NOT running or eating healthy. I’ve pretty much got it down to a science: drink all the caffeine, drink all the beer, cuddle all the dogs, watch all the Golden Girls, eat all the mac and cheese, and rarely leave the couch :)

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riichardwilson · 4 years ago

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It’s Good To Talk: Thoughts And Feelings On Creative Wellness

About The Author

Jhey makes awesome things for awesome people! He’s a web developer with almost 10 years of experience. Working with and for names such as Eurostar, Uber, … More about Jhey …

With so much pressure to be our best selves and use every waking moment to develop skills, it’s easy to lose track of our own wellbeing. Self-improvement and commitment to your craft are great — but only if you find the right balance.

In fields as fast-paced and technical as web design and development, it’s easy to lose sight of our own wellbeing. For many, there’s a constant sense of trying to keep up or ahead. We may not even realize we’re doing it.

Ask yourself, when was the last time you stepped away for a day and didn’t think about coding or design for a day? For me, that’s very hard to answer. For many, it’s a vocation that we can’t switch on and off. We can’t turn it off at 5 or 6 PM. Let’s talk about that and ways we can deal with it.

It’s important to start right off the bat by saying this article isn’t a dictation. The aim here is to spark interest, engagement, and discussion. These are things that sometimes get lost in the whirlwind industry we are a part of. Different things work for different people, and these words are written with the best intentions.

Why now? I’d planned to write something about this topic at the tail end of last year. I was making my way back from my first NodeConfEU and feeling inspired by a talk I attended, “Building Open Source Communities with Tierney Cyren”.

I made a bunch of notes, then life and other commitments cropped up and the article made its way to the backburner. But, that’s OK. And that’s kind of where this post leads us to. It’s OK if you didn’t write that post, work on that side project this weekend, and so on.

Pressure Culture

If you’re reading this, odds are you’ve seen or experienced pressure culture — that constant, nagging expectation to dedicate every waking hour to skills development and side projects, even if your heart might not be in it. This pressure can be self-imposed, and whether we like it or not social media also plays a big part. If we aren’t careful, it can eat away at us.

Pressure culture isn’t something that’s popped up recently. It’s been around a long time, a constant looming external force. Left unchecked it can fill you with guilt, anxiety, and other feelings we aren’t fond of.

Work/Play balance by The Awkward Yeti. (Image source: theawkwardyeti.com) (Large preview)

This is a common result of the idea of ‘The ideal worker,’ with pressure coming from those higher up in workplace hierarchies. These ‘Never say no’ employees feel obliged to wear themselves thin in order to progress in their careers. There’s a great Harvard Business Review article called “Managing the High-Intensity Workplace” that explores this mindset.

Social media pressure is also very real. The tendency to idealize our online lives is well documented. We often forget that we are likely only looking at someone else’s highlight reel. That is true of work as well as play. If we forget that and spend a lot of time-consuming content from those we idolize, that pressure creeps in. We want to be as awesome as the people on our feed, but at what cost?

There was a period a little while back where tweets like this were quite frequent:

Get home.

Watch Netflix or do more coding learning?

Seems like a small decision.

For one night it is.

But multiplied over a year, this decision defines your future.

— 𝗪𝗲𝗹𝗹 𝗣𝗮𝗶𝗱 𝗚𝗲𝗲𝗸 (@WellPaidGeek) November 6, 2019

The message is completely understandable. Time is valuable. The hard truth is that if you want to get far in your career, prepare to put in the hours. Nothing gets handed out. Self-improvement and commitment to your craft are great, but only if you find the right balance.

Messages like those above put you under an enormous amount of pressure. That pressure isn’t healthy, and can actually hamper your development. It can lead to things like burnout and potentially, even depression. What is burnout? This study phrases it quite well:

“Burnout is a psychological syndrome characterized by emotional exhaustion, feelings of cynicism and reduced personal accomplishment.”

It’s not a nice place to be. I can speak from experience here. Feeling as if things are bearing down on you and you need to keep up. “I need to make that new thing or learn that new framework to keep up with my peers.” I remember seeing tweets from people. They’d say things like, “I missed a day of my bootcamp course. I’d better do double tonight.” This makes for sad reading. You don’t want to end up resenting what you do for a job.

Burnout cannot only impact your personal wellbeing, but can also affect other areas of your life. Does your work suffer as a result? Do you still have the energy to give it your full attention? How about that creative spark? Is it gone? We’ve all heard of writer’s block. Well, creative’s block is a thing too!

The above tweet was a great example of how social media can influence us. Read the responses and engagement. There’s an almost 50⁄50 split on how it’s perceived. This response from Chris Coyler was great:

I don’t mind the sentiment here, but don’t burn out!https://t.co/Ho7CPcamEb

Just last night I had some stuff in mind I really wanted to get done on the ol laptop but I was just too tired after putting the kid down so I literally watched Netflix and everything will be ok

— Chris Coyier (@chriscoyier) November 6, 2019

And it’s so true. It’s OK to sit back and not force yourself to work on things. It’s fine to take the night off, the week off, and so on. Those projects will still be there for you. They’re not going anywhere. You might even decide you don’t want to return to them at all, and that’s fine too! It’s all about balance.

With the pandemic and many of us in lockdown, this trend has reared its head again. I’ve seen my fair share of messages implying if you haven’t picked up new skills with your new free time, you’ve wasted it. As if it’s some kind of opportunity. Not that a global pandemic is exhausting enough right?

Hopes and Dreams by The Awkward Yeti. (Image source: theawkwardyeti.com) (Large preview)

Even now, pressure culture is not black and white. The free time gained where we had other commitments is an opportunity. An opportunity to try something new or do something we haven’t had the time for. It might be that that thing is ‘rest’. For me, my weekend commitments halted, so I decided to finally start streaming. And, I’ve loved it! Still, I try not to let it take up more time than my other commitments would. If it gets too much, I take a break and step away.

Handling Pressure Culture

Getting AFK (Away from keyboard)

How can we combat these feelings of pressure? It sounds like the opposite of what our minds tell us, but one way is to get away from that keyboard. Disconnect and go do something else. I’m not saying lock up your laptop for a week and go cold turkey, but a break does you good.

Go for a walk, read a book, do nothing! We already saw that Chris enjoys a night with Netflix! I myself recently picked up a stylus for the iPad so I can go chill out on a bean bag and sketch doodles. There’s also a 1000 piece puzzle laid out on a table downstairs that’s quite good to sit next to zone out with.

Yes, it’s difficult at the moment. We can’t make a trip to the theme park or the cinema or even hit the gym. But, we can still get AFK. Even sporadic breaks throughout the day can do you wonders. I often get up every once in a while and do a few handstands!

This is true even when the world isn’t in crisis. Getting away from things can be great for you. It’s not healthy to tie yourself to the same thing 24 hours a day. Step back, broaden your scope, and appreciate that there’s so much more on offer for you. Close this tab and get away now if you’d like. I’d prefer it if you stuck around until the end, though.

Getting AFK pic.twitter.com/tXSxB52gLk

— Jhey (@jh3yy) June 14, 2020

It might not even be a case of getting physically AFK either. There’s a Slack community I’m in that has this notion of ‘fun laptop time’ which is an interesting idea. Have a separate machine that you can unwind on or do other things on. One that isn’t logged in to social media perhaps? One that you can do ‘fun’ things on. Maybe that is still coding something or creative writing or watching a live stream. The possibilities are endless.

Give yourself space to live away from your work. This article on Lifehacker cites the case that taking up something new can help with burnout. I can relate to that too. Scheduling something completely unrelated to work is quite good at this. For me, I know when the season is in full swing, I’ll be spending some of my Saturdays AFK running around a field.

Footballlll! 🥳 pic.twitter.com/0c1XEIQMBu

— Jhey (@jh3yy) July 14, 2020

With AFK, we’re mainly referring to sitting at a desk with a physical keyboard. Odds are, if you have a smartphone, the little digital one on that isn’t far away. A FOMO tip that might seem counterintuitive is to share being AFK. Share what you’re up to with people. It might surprise you how much people appreciate seeing others getting AFK. Rachel’s been plane spotting for example!

Just picked this up on my PiAware tracker and watched it go overhead. https://t.co/MHPoXlPzmZ

— Rachel Andrew (@rachelandrew) May 28, 2020

Please Talk

And that leads us to the title of this post. It’s good to talk. Is there a stigma attached to talking about our feelings and struggles? Yes. Should there be? Hell no!

FOMO, burnout, depression, anxiety, and so on. They’re all real things and likely touch more of us than we know. I listen to various podcasts. I remember one in which the speaker and guest spoke about almost an obsession with chasing goals. When you reach that goal, you hit a low. Maybe it didn’t fill that void you were hoping for? But, although I wasn’t having a conversation with them, hearing that did me some good. It was relatable.

I’d had this feeling inside, never expressing it. Now I knew it wasn’t uncommon. So I spoke about it with other people, and they could relate too. One big example for me was buying my house. It had been a goal for a year or so to get on the property ladder. Once I got the keys, it was a bit deflating. But, I should’ve been super happy about it.

Return of Me by The Awkward Yeti. (Image source: theawkwardyeti.com) (Large preview)

We could all bottle those things up. But, speaking about things and getting your thoughts out can go some way in taking the pressure off. Another perspective can really help you out! It might be hearing something as little as ‘I do that too’ or ‘Don’t be so hard on yourself, you’re doing great!’ that can go a long way. It’s not that you’re fishing for compliments, but it sometimes takes that other perspective to bring you back to reality.

Now don’t get me wrong. Talking about things is easier said than done, but the results might surprise you. Based on my own experience and others I’ve spoken to, here are some things you can do to combat those negative feelings.

Be willing to take the first step. Interaction doesn’t have to be a dying art. It won’t work for everyone and you can’t force others to embrace it. There will be those who do, though, people who feel exactly the same and were looking for someone to talk to.

Speak more openly. I’ve personally been terrible at this and I don’t mind admitting it. I’m getting better though. I speak more openly with those I engage with both on and offline and I’m happier for it. The takeaway being that there’s no shame in being yourself and doing what you want to do. If you’re being made to feel that way, it could be a good time to shift your circle or change up those you engage with. One nifty tip if you work remotely and feel isolated during the day is to set a reminder for yourself. For example, set a reminder every day at noon to reach out to people. This is quite effective. Most IM services can do this. For example, with Slack: /remind me "Reach out to people!" every weekday at 12:00 pm

If it can’t be offline, take it online. You don’t have to speak to people in person. Hop on a call with someone. Or even a video call. There are also so many online communities out there now too. If you don’t want to talk about how you feel, it’s great to even talk about what you’re up to or hear what others are up to. You soon realize people aren’t churning 24 hours a day like social media might have you think. I’ve recently joined an online community of creatives on Discord. I must say, it’s been brilliant. The Party Corgi network has been a game changer for me.

Broaden your scope. It’s so easy to lose track and become so focussed on your own little circle. I ended up randomly hopping around Twitch the other day. And I sat there and thought to myself, “This is brilliant”. There are so many creatives out there doing fantastic things, things I wasn’t even aware of. Why do I get so fixated on my own little bubble?

One tip that trumps all others? Be humble. You gain more from being positive. Good vibes breed good vibes. Plus, no one likes a hater.

To Conclude

It’s completely normal to feel a sense of pressure or get that horrible ‘imposter syndrome.’ But, don’t let it get to you. Do what you can and what you want to. Don’t sacrifice your health to get ahead. It’s OK to step away sometimes.

The next time you feel a little overwhelmed with things and feel that pressure coming for you. Have a chat with a family member, reach out to a colleague, even an online acquaintance. Maybe share it with folks at Smashing? I love seeing what people get up to.

If this is a career you plan on sticking with, what’s the rush? You might be doing this for tens of years. Embrace your journey. It’s not a race. For one thing, you might not even be on the same road.

Further Reading on SmashingMag:

(fb, yk, il)

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source http://www.scpie.org/its-good-to-talk-thoughts-and-feelings-on-creative-wellness/ source https://scpie1.blogspot.com/2020/07/its-good-to-talk-thoughts-and-feelings.html

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fratres2019-blog · 6 years ago

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5 Ways Working Overtime Can Hurt Your Career

How often are you being asked to work overtime? Taking extra time to complete tasks is reasonable but it comes with making sacrifices. You will work overtime, miss going for your lunch breaks, and even take work home. If you’re new to a role, you might have to take some extra time to familiarize yourself with the systems and structures of your new job to the pressure off. If there are certain times of the year when your to-do list gets heavy, you may consider working overtime. Obviously, there is nothing wrong with wanting to complete your work on time to get on top of matters. However, working overtime for a long time could be dangerous to your life and career.

Here are the reasons why;

1. No Work-Life Balance

For anyone who is working, finding the right work-life balance is , key for a successful career. The time spent meeting your work targets should equate to the time you also spend on yourself and your family.

A poor work-life balance is spending all your time, efforts and resources in your work and paying little attention to your personal life. Working overtime will do this to you which will lead to a burnout and decreased productivity in your career..

2. You Could Block Your Chances for a Pay Rise

Are you always accepting extra workload without demanding any compensation? If the answer is yes, then it is time to stop. The Labour Act 2003 of Ghana clearly permits all workers including you, to freely request for compensation for working overtime.

Accepting an increased workload as simply being ‘part of the job’ and receiving no compensation for it, sends a message to your boss that you are willing to do it for free. The aftermath is that you could be treated unfairly and may never get to enjoy a pay rise for all that extra work.

3. Your Health Will Suffer

Fatigue is very common among those who work overtime for long periods. The effect of constant fatigue is that your energy and enthusiasm to deliver on your targets runs low. This can cause absenteeism from work or cause you to constantly arrive late. Thereby restraining you from excelling in your duties.

A research conducted by Newman shows that working extended hours can induce a lot more than just fatigue. Working overtime can increase your chances of chronic illness in the future such as heart and lung disease, cancer, diabetes and arthritis.

4. You Become Resentful and Less Motivated

Let’s look at a typical example; your workload piles up and you have to stay behind to get it sorted. Time is running fast and it starts getting late, you’re already tired but far from completion. You look at the time and it’s time for you to go home, so you leave the work behind to continue the next day. How then will you not get resentful if this continues for a long time? You will eventually become less motivated which will cause a drastic decrease in your performance.

Learning about these dangers is scary, especially when the workload grows into a pile and overtime work becomes your only option. Don’t panic. Working overtime strategically is helpful in proving your value as an employee and showing your boss you’re a team player.

5. Your Time Management Skills Could be Questioned

Some superiors don’t mind you working overtime and may never bother to ask you why. But for others, it could mean that you are poor at time management. He/she will try to find out what your reason for taking on extra hours and work is and can conclude that you’re poor at time management.

If time management is your problem for not working within the working hours, then you need to resolve the problem. If you work late every night to complete your tasks then your boss may question your ability to manage your time effectively, and your productivity throughout the day.

The good news is, the problems of working overtime can be curtailed through strategic means. Here are the steps to follow;

1. Outline the number of hours you are putting in to complete your current workload to make your boss aware of how many extra hours you’re taking on to complete the task.

2. Emphasize on your values for producing results to a high standard. Suggest changes that could help you reduce your overtime hours, such as delegating minor tasks to other team members, or streamlining current processes to increase productivity.

3. Stress on your dedication to achieving success in your role, and your willingness to work necessary overtime when required, and be prepared to follow through on your promises when the need does arise.

For information visit us at https://pk.fratres.net https://fratres.net

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elizabethbgrimes · 6 years ago

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How to Heal Insomnia in Adrenal Fatigue: 7 Solutions

How to heal insomnia? You have difficult time to go to sleep? Wake up at 3 am or 4 am in the middle of the night and can’t go back to sleep?

Your adrenal hormones may be talking to you. People with Adrenal Fatigue or HPA Axis Dysregulation often have trouble with sleep—some wake at the same time every night for seemingly no reason why, while others wake every 2-3 hours; can’t fall asleep when it’s time to sleep; or get hungry in the middle of the night.

Day 38: How to Heal Insomnia in Adrenal Fatigue: 7 Solutions

Here’s what you need to know about insomnia and Adrenal Fatigue, plus 7 solutions to sleep through the night.

Insomnia 101

Sleep disorders, or insomnia, affect millions of Americans every year.

Nearly 1 in 3 people report having trouble falling asleep or staying asleep most nights; and nearly 70% of Americans struggle with sleep at least once a week, according to the 2016 Consumer Report: “Why Americans Can’t Sleep.” (1)

No wonder the same amount of people (1 in 3) are sleep deprived in the U.S.—getting less sleep than the recommended 7-9 hours each night, and suffering health consequences because of it—from blood sugar and metabolic disturbances, to poor exercise recovery, low immunity and increased disease risk (2)

The solution?

Supplements, medications and tech gadgets—including sleep trackers and meditation apps—market promising results. However, when problems still continue, many people believe they just have to “deal with it”—accepting the fact that their poor sleep habits are “the way they are.” (3, 4)

Unfortunately, very few doctors, medication commercials and supplement labels tell you the real reason why many people cannot sleep.

Three words: HPA Axis Dysregulation. (a.k.a. “adrenal fatigue”).

The Adrenal Fatigue & Insomnia Connection

HPA Axis Dysregulation, or “Adrenal Fatigue,” is a condition in which your body’s stress and hormone management systems—namely your adrenal-pituitary-adrenal-(and often thyroid and gonad) glands—are out of whack, often due to stress (both physical and mental stress).

Your HPA Axis is the system in your body, responsible for making sure your hormones and bodily processes (from metabolism, to digestion, to breathing, to detoxing, to sleep and restoration) are working correctly.

If your HPA Axis is “off,” you can bet your bottom dollar that other aspects of your health will be off. For some people, this means insomnia—greatly due to imbalances in your cortisol (stress hormone) and adrenaline (“fight or flight” hormone).

HPA Axis Dysregulation Causes

How does your HPA Axis get “off” in the first place to disrupt your sleep?

Common stressors that wreak havoc on your body’s HPA Axis include:

Physical

Bluelight screen exposure (long times on screens)

Light at night time

Less than 7 hours of sleep most nights

Overtraining

Sedentary lifestyle

Imbalanced exercise (i.e. doing HIIT or chronic cardio all the time without mixing it up)

Exposure to chemicals in beauty, cleaning and hygiene products

Plastic Tupperware/container use and other environmental toxins

Mold exposure

Stress over food/diet

Under-eating

Shift work

Lack of outdoor/nature and fresh air

NSAID use (for headaches, etc.)

Oral birth control and/or long term prescription medication use

Disconnection from community/meaningful relationships

High coffee/caffeine consumption (more than 1 cup quality coffee/day)

Low water intake (less than half your bodyweight in ounces)

Tap water (not filtered)

Synthetic hormone use

Jet lag

Disrupted circadian rhythms for sleeping, eating, working and resting patterns

Artificial sweeteners (most commercial stevia included)

Eating packaged, refined or processed foods

High alcohol consumption or smoking

Frequent eating out (more than preparing/handling your food)

Low fiber (Fermentable prebiotic fiber foods)

Lack of greens in your diet

Lack of quality protein (amino acids for your brain)

Conventional meat and dairy consumption

Grains and “gluten free” processed products (with gluten-cross contaminants)

Binging/Purging and disordered eating habits

Pain (joint, musculoskeletal)

Infectious/bacterial disease

Gut inflammation & Underlying gut conditions (SIBO, parasites, etc.)

Mental/Emotional

Type A personality—and difficulty listening to your body over your schedule

Relationship stress

Financial stress/pressures

Endlessly Google searching answers to your health questions

Not talking about your stress (bottling it up)

Lack of play/fun

Burnout

Serotonin suppression (“feel good” brain chemicals)

Social Media comparison/endless scrolling

Lack of control

Not doing things you love

Trying to be all things to all people/people pleasing

FOMO (lack of downtime for yourself)

Burning a candle at both ends

News binging

Although your body is pretty good at dealing with stress—if stress mounts, without relief—eventually it takes a BIGGER toll on your total health (sort of like if you were to train for a marathon, and attempt to run an entire marathon every day…eventually your body would give out).

Cortisol, Adrenaline & Insomnia

Cortisol and Adrenaline are the shining superstars hormones in insomnia and other energy and sleep disturbances associated with HPA Axis Dysfunction such as:

Random 3 or 4 a.m. wakeups in the middle of the night

Feeling wired and tired at night

Getting a second wind around 10 pm

Difficulty getting out of bed—even on the nights you do sleep

Needing caffeine, sugar or snacks to function

Cortisol is your body’s natural stress hormone—designed to help you combat tough exercise, public speeches and bears chasing you in the woods. Adrenaline is another stress hormone secreted by the adrenal glands, that serves as cortisol’s “backup ammunition.” It is the second line of defense when cortisol reserves begin to poop out—especially in conditions of stress, increasing rates of blood circulation, breathing, and carbohydrate metabolism and preparing muscles for exertion.

What this means for insomnia? If your cortisol production is OFF or your adrenaline is in “high gear,” then insomnia is more likely.

Why You Wakeup at 4 am: 3 Underlying Causes

Ideally, cortisol is typically highest in the morning and decreases as the day goes on, producing the lowest levels at night. For some people though, this does not happen. That’s the reason they want to heal insomnia.

Three common underlying causes of insomnia at night may include:

High Cortisol at Night.

Cortisol production may be high at night —leading to a continued steady increase toward the end of the sleep cycle, triggering a person to wake up.

Low Cortisol.

In others, cortisol production may be SUPER LOW—nearly crashing and burning at the end of the day. When this happens, another hormone—adrenaline—kicks into high gear—nearly causing you to shoot out of bed, on high alert.

Low Blood Sugar.

For many, the underlying issue at play isn’t just about cortisol alone—but also blood sugar regulation. Cortisol plays an important role in maintaining blood sugar (glucose) levels. Although blood glucose is normally low in the early morning hours (i.e. when your body is fasting as you sleep), if you have adrenal fatigue, cortisol levels may not stay high enough to adequately sustain your blood sugar. Since blood sugar (glucose) is the main fuel for every single cell—including brain cells— if this happens, your low blood sugar signals an internal alarm (that disrupts your sleep) to “protect you,” so you can wake up and refuel.

Low nighttime blood sugar can also result from inadequate glycogen (stored glucose) reserves in the liver. If cortisol is high or imbalanced day-to-day, it causes these glycogen reserves to be broken down into more glucose so it is then available to the cells. However, when BOTH low cortisol and low glycogen reserves occur, your blood sugar is more likely to drop. The result? Disrupted sleep.In short: Waking in the middle of the night (between 1 and 4 am) may indicate low blood sugar resulting from low glycogen reserves in the liver, low adrenal function and cortisol, or all three.

The Good News

The good news? You can heal insomnia naturally!

No matter what stress conundrum is at play in your body, there are several steps you can take to kick insomnia to the curb. Check out these top 7 insomnia and adrenal fatigue solutions below to help your sleep through the night naturally.

7 Solutions to Heal Insomnia

1. Identify the Root Causes of your Adrenal Fatigue.

Stress is the #1 driver of adrenal fatigue. Not just mental stress, but physical stress as well: From blue light at night, to high coffee consumption, lack of sleep, low fiber diets (no greens), overtraining, under-eating and more. Check out the list above and tally up what stressors have become “norms” that may be root causes behind your condition.

2. Drink 1 Cup of Bone or Meat Broth Before Bed

Protein (amino acids) in bone broth are a super weapon against blood sugar and cortisol imbalances (Adrenal Fatigue) that promote “stability” for your up-and-down blood sugar balance.

Protein is especially helpful if your cortisol, blood sugar and glycogen stores tend to run low at night—as is common in waking up in the middle of the night—since protein has a super-ability to convert into glucose in the face of glucose depletion (5). Given that Adrenal Fatigue triggers insulin sensitivity and can cause blood sugar crashes, a moderate-low carb diet, combined with adequate protein and healthy fats is generally best tolerated by Adrenal Fatigue sufferers (6).

Bone broth also contains the amino acid glycine, which acts as an inhibitor that protects against stress and can also help improve the quality of sleep by reducing core body temperature. It is also a rich source of minerals and amino acids (from the bones themselves), making it a powerhouse support for strengthening that immune system. One of the best natural ways to heal insomnia for good.

Lastly, given that bone broth is a liquid, it is super easy to digest. In adrenal fatigue, the body often loses its capacity to digest efficiently, which is why many Adrenal Fatigue sufferers also experience digestive difficulties (bloating, IBS, constipation, poor detoxification). You can make your own broth or order it here.

3. De-Screen & Reset Your Circadian Rhythms

Your circadian rhythm is your body’s built-in clock. If you’re waking up in the middle of the night, chances are, your circadian rhythm is OFF (since your body is ideally meant to be sleeping at night). Several stressors can affect your circadian rhythms—not just lack of sleep itself, but also artificial light exposure during the day, jet lag, lack of nature and fresh air, eating at “off” times, or staring at screens.

In fact, light and screen exposure may be bigger culprits than you think affecting your circadian rhythms AND ability to sleep through the night. The brightness of a television, computer screen or artificial lights may interfere with melatonin (sleep hormone) release, because release occurs only under dark conditions.

In short: Humans are most sensitive to light stimuli during the night, and far less sensitive to light in the middle of the biological day (7).

For instance, researchers have found that even if our sleep-wake cycle is “normal” (i.e. we sleep at night, not during the day), that our circadian clock can still be “off” from a brain function and homeostasis perspective (such as core body temperature) if we are exposed to too much artificial light at night, especially at night (7).

Another study (8) by Harvard researchers compared the effects on sleep patterns when people were exposed 6.5 hours to blue light (screens) versus green light (dimmer lights in lamps) of similar brightness. The blue light suppressed melatonin for about twice as long as the green light and shifted circadian rhythms by twice as much (3 hours vs. 1.5 hours).

Although it may seem you’re NOT in control of your body’s sporadic wake times, there are several things you can do to set your body up for success throughout the day to prep for sleep as well as get your circadian rhythm back “on line.” Here are a few keys:

Candle down at night. Dim the lights, and refrain from bright artificial light in the evening hours when the sun goes down.

Use orange-tinted (blue light blocking) glasses when using the computer or other screens, and aim to shut off screens at least 1-2 hours before bed.

During the day, aim to get at least 60-120 minutes of natural sun exposure—working by a window, taking a walk, turning off overhead lights, etc.

Eat meals at ideal digestive times (Breakfast: 6-8 am, Lunch: 12-2 pm, Dinner: 6-8 pm, and snacks as needed, Mid-Morning: 9-11 am, Afternoon: 3-5 pm, Before Bed: Broth or other easy-digesting protein: Within 30 minutes to 2 hours before bed)

Use black out curtains in the bedroom and/or wear an eye sleep mask when you sleep at night to help heal insomnia the natural way.

4. Establish a Bedtime Routine

As a kid you probably had a bed time routine—you took a bath, read books, maybe drank some water or ate a small bedtime snack, brushed your teeth, and got tucked in—all in efforts to help you sleep well. Then you grew up, and bedtime routines did no longer happened. If you struggle to fall, or stay, asleep at night, there’s nothing like a bedtime routine to get you “back on the bandwagon.” Consider establishing an adult bedtime routine for yourself to help your body and brain prep for sleep, such as:

Turn the screens off several hours before bed

Sip herbal tea or bone broth

Read a book, journal, create or connect to a loved one—no screens necessary

Avoid hard conversations or stressors before bed (finances, news, etc.)

Take a warm shower or bath

Cool the room down to ideally below 70-degrees

Listen to soothing music

5. Keep Water + Sea Salt by Your Bed

Sea salt, added to water, is a natural electrolyte and “stress balancer”—particularly since cortisol and adrenal function soaks up your sodium stores in times of stress. Sodium levels tend to drop in the face of adrenal stress, and thus a pinch of sea salt is a natural remedy to get your adrenals “back online.” Add a pinch of sea salt to water, PLUS a squeeze of lemon for extra liver love—the organ also responsible for glycogen storage and glucose production in the middle of the night.

6. Lather On Essential Oils

If you find yourself bolting out of bed at 3 a.m., reach for some essential oil calmness to balance the internal stress. Dab a spot of lavender oil or peppermint oil behind your ears and pulse points to signal to the body: “I’m ok!”

Also consider Apex Energetics AdrenaCalm— a cream you can put on pulse points as well.

7. Supplement Smart

There’s hundreds of supplements marketed to poor sleep sufferers, often promising results, but with formulas that actually may be counterproductive to your overall health, hormones and desires for sleep. In the case of Adrenal Fatigue, your body is particularly sensitive to supplemental formulas and different herbal blends.

Additionally, if you don’t take into consideration the medications or other supplements you may be taking, OR poor gut health (i.e. lack of absorption of supplements in the first place), then these supplements could be more harmful. As with most supplements, it’s always best to consult a healthcare practitioner who “gets it” and can point you—and your body—in the right direction for what formulas may be most effective for you. A couple of my favorite blends for encouraging sleep, to check in with your provider and health plan, include:

Vital Plan: HPA Balance &/or Adaptogen Recovery OR Gaia HPA Sleep Cycle

Calm with Magnesium Citrate-Calcium Blend

Adrena Calm by Apex Energetics

Gut Love!!! (Including a Daily Probiotic, Prebiotic & Short Chain Fatty Acids)

Sources:

Consumer Reports. 2016. Why Americans Can’t Sleep. https://www.consumerreports.org/sleep/why-americans-cant-sleep/.

American Sleep Association. 2018. Sleep and Sleep Disorder Statistics. https://www.sleepassociation.org/about-sleep/sleep-statistics/

Chong Y, Fryar CD, Gu Q. Prescription sleep aid use among adults: United States, 2005 – 2010. NCHS data brief, no 127. Hyattsville, MD: National Center for Health Statistics. 2013.

Gu Q, Dillon CF, Burt VL. Prescription drug use continues to increase: U.S. prescription drug data for 2007-2008. NCHS data brief, no 42. Hyattsville, MD: National Center for Health Statistics. 2010.

Franz, M. 1997. Protein: Metabolism and Effect on Blood Glucose Levels.The Diabetes Educator. 23: 6; 643-651. https://doi.org 10.1177%2F014572179702300603

Jens Juel Christiansen, Christian B. Djurhuus, Claus H. Gravholt, Per Iversen, Jens Sandahl Christiansen, Ole Schmitz, Jørgen Weeke, Jens Otto Lunde Jørgensen, Niels Møller; Effects of Cortisol on Carbohydrate, Lipid, and Protein Metabolism: Studies of Acute Cortisol Withdrawal in Adrenocortical Failure, The Journal of Clinical Endocrinology & Metabolism, Volume 92, Issue 9, 1 September 2007, Pages 3553–3559, https://doi.org/10.1210/jc.2007-0445

Duffy, J. F., & Czeisler, C. A. (2009). Effect of Light on Human Circadian Physiology. Sleep Medicine Clinics, 4(2), 165–177. http://doi.org/10.1016/j.jsmc.2009.01.004

Gooley, J. Et al. (2013). Spectral Responses of the Human Circadian System Depend on the Irradiance and Duration of Exposure to Light. Science Translational Medicine. 2: 31; 31-33. DOI: 10.1126/scitranslmed.300074. http://stm.sciencemag.org/content/2/31/31ra33

https://www.ncbi.nlm.nih.gov/pubmed/29520851

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brian-cdates · 6 years ago

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How to Heal Insomnia in Adrenal Fatigue: 7 Solutions

How to heal insomnia? You have difficult time to go to sleep? Wake up at 3 am or 4 am in the middle of the night and can’t go back to sleep?

Day 38: How to Heal Insomnia in Adrenal Fatigue: 7 Solutions

Here’s what you need to know about insomnia and Adrenal Fatigue, plus 7 solutions to sleep through the night.

Insomnia 101

Sleep disorders, or insomnia, affect millions of Americans every year.

The solution?

Unfortunately, very few doctors, medication commercials and supplement labels tell you the real reason why many people cannot sleep.

Three words: HPA Axis Dysregulation. (a.k.a. “adrenal fatigue”).

The Adrenal Fatigue & Insomnia Connection

HPA Axis Dysregulation Causes

How does your HPA Axis get “off” in the first place to disrupt your sleep?

Common stressors that wreak havoc on your body’s HPA Axis include:

Physical

Bluelight screen exposure (long times on screens)

Light at night time

Less than 7 hours of sleep most nights

Overtraining

Sedentary lifestyle

Imbalanced exercise (i.e. doing HIIT or chronic cardio all the time without mixing it up)

Exposure to chemicals in beauty, cleaning and hygiene products

Plastic Tupperware/container use and other environmental toxins

Mold exposure

Stress over food/diet

Under-eating

Shift work

Lack of outdoor/nature and fresh air

NSAID use (for headaches, etc.)

Oral birth control and/or long term prescription medication use

Disconnection from community/meaningful relationships

High coffee/caffeine consumption (more than 1 cup quality coffee/day)

Low water intake (less than half your bodyweight in ounces)

Tap water (not filtered)

Synthetic hormone use

Jet lag

Disrupted circadian rhythms for sleeping, eating, working and resting patterns

Artificial sweeteners (most commercial stevia included)

Eating packaged, refined or processed foods

High alcohol consumption or smoking

Frequent eating out (more than preparing/handling your food)

Low fiber (Fermentable prebiotic fiber foods)

Lack of greens in your diet

Lack of quality protein (amino acids for your brain)

Conventional meat and dairy consumption

Grains and “gluten free” processed products (with gluten-cross contaminants)

Binging/Purging and disordered eating habits

Pain (joint, musculoskeletal)

Infectious/bacterial disease

Gut inflammation & Underlying gut conditions (SIBO, parasites, etc.)

Mental/Emotional

Type A personality—and difficulty listening to your body over your schedule

Relationship stress

Financial stress/pressures

Endlessly Google searching answers to your health questions

Not talking about your stress (bottling it up)

Lack of play/fun

Burnout

Serotonin suppression (“feel good” brain chemicals)

Social Media comparison/endless scrolling

Lack of control

Not doing things you love

Trying to be all things to all people/people pleasing

FOMO (lack of downtime for yourself)

Burning a candle at both ends

News binging

Cortisol, Adrenaline & Insomnia

Cortisol and Adrenaline are the shining superstars hormones in insomnia and other energy and sleep disturbances associated with HPA Axis Dysfunction such as:

Random 3 or 4 a.m. wakeups in the middle of the night

Feeling wired and tired at night

Getting a second wind around 10 pm

Difficulty getting out of bed—even on the nights you do sleep

Needing caffeine, sugar or snacks to function

What this means for insomnia? If your cortisol production is OFF or your adrenaline is in “high gear,” then insomnia is more likely.

Why You Wakeup at 4 am: 3 Underlying Causes

Three common underlying causes of insomnia at night may include:

High Cortisol at Night.

Cortisol production may be high at night —leading to a continued steady increase toward the end of the sleep cycle, triggering a person to wake up.

Low Cortisol.

Low Blood Sugar.

The Good News

The good news? You can heal insomnia naturally!

7 Solutions to Heal Insomnia

1. Identify the Root Causes of your Adrenal Fatigue.

2. Drink 1 Cup of Bone or Meat Broth Before Bed

Protein (amino acids) in bone broth are a super weapon against blood sugar and cortisol imbalances (Adrenal Fatigue) that promote “stability” for your up-and-down blood sugar balance.

3. De-Screen & Reset Your Circadian Rhythms

In short: Humans are most sensitive to light stimuli during the night, and far less sensitive to light in the middle of the biological day (7).

Candle down at night. Dim the lights, and refrain from bright artificial light in the evening hours when the sun goes down.

Use orange-tinted (blue light blocking) glasses when using the computer or other screens, and aim to shut off screens at least 1-2 hours before bed.

During the day, aim to get at least 60-120 minutes of natural sun exposure—working by a window, taking a walk, turning off overhead lights, etc.

Use black out curtains in the bedroom and/or wear an eye sleep mask when you sleep at night to help heal insomnia the natural way.

4. Establish a Bedtime Routine

Turn the screens off several hours before bed

Sip herbal tea or bone broth

Read a book, journal, create or connect to a loved one—no screens necessary

Avoid hard conversations or stressors before bed (finances, news, etc.)

Take a warm shower or bath

Cool the room down to ideally below 70-degrees

Listen to soothing music

5. Keep Water + Sea Salt by Your Bed

6. Lather On Essential Oils

Also consider Apex Energetics AdrenaCalm— a cream you can put on pulse points as well.

7. Supplement Smart

Vital Plan: HPA Balance &/or Adaptogen Recovery OR Gaia HPA Sleep Cycle

Calm with Magnesium Citrate-Calcium Blend

Adrena Calm by Apex Energetics

Gut Love!!! (Including a Daily Probiotic, Prebiotic & Short Chain Fatty Acids)

Sources:

Consumer Reports. 2016. Why Americans Can’t Sleep. https://www.consumerreports.org/sleep/why-americans-cant-sleep/.

American Sleep Association. 2018. Sleep and Sleep Disorder Statistics. https://www.sleepassociation.org/about-sleep/sleep-statistics/

Chong Y, Fryar CD, Gu Q. Prescription sleep aid use among adults: United States, 2005 – 2010. NCHS data brief, no 127. Hyattsville, MD: National Center for Health Statistics. 2013.

Gu Q, Dillon CF, Burt VL. Prescription drug use continues to increase: U.S. prescription drug data for 2007-2008. NCHS data brief, no 42. Hyattsville, MD: National Center for Health Statistics. 2010.

Franz, M. 1997. Protein: Metabolism and Effect on Blood Glucose Levels.The Diabetes Educator. 23: 6; 643-651. https://doi.org 10.1177%2F014572179702300603

Duffy, J. F., & Czeisler, C. A. (2009). Effect of Light on Human Circadian Physiology. Sleep Medicine Clinics, 4(2), 165–177. http://doi.org/10.1016/j.jsmc.2009.01.004

https://www.ncbi.nlm.nih.gov/pubmed/29520851

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The post How to Heal Insomnia in Adrenal Fatigue: 7 Solutions appeared first on Meet Dr. Lauryn.

#Brian C. Dates #BrianDates #Holistic #Nutrition #Therapy #Recovery #Functional #Medicine

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