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all posts Biohacker

We publish the latest news on Biohacking tips and tricks, to update yourself and unleash your inner potential Buy Ads:  @BADitel ,  @Arseniy495  or  https://telega.io/c/biohacker_en  
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Sleep is essential for proper brain recovery A recent that the technique of replacing sleep with periods of intense rest to improve performance won't succeed. 🧠 The state the brain resides in during sleep is unlike any time it is awake. Sleep is more than a period when the brain is not receiving and processing new information (i.e., being in a state of "stimulus interference"). 😴 While we sleep, the brain exhibits sleep-specific activity to enhance connections and build synapses in the brain in ways that are only possible during sleep. Sleep promotes: ✅ Increased natural performance. Improved performance occurs when learning taking place before sleep enhances after sleep without any additional training. ✅ Prevention of "overwriting" the learned content. Training that occurs the next day does not "overwrite" the information obtained during yesterday's training.
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Glycine An amino acid that is often overlooked in our diet, even though it's crucial for our health. It optimizes methionine, another amino acid, an abundance of which can accelerate aging. You get plenty of methionine from protein foods, but not as much glycine, which is found, say, in animal tendons and jelly. Reasons why you should consider taking glycine: 🔹 it makes up one-third of collagen 🔹 involved in the synthesis of glutathione (which protects the cell from free radicals and is involved in regulating its redox potential) 🔹 reduces blood sugar levels 🔹 lowers body temperature 🔹 improves sleep quality 🔹 decreases inflammation 🔹 protects your heart and organs from oxidative stress 🔹 helps produce creatine for energy production. Studies suggest up to 30 grams per day is safe.
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Green tea benefits 5. 💧Fat burning - green tea increases your metabolic rate and fat oxidation. Yet it doesn't guarantee 100% weight loss. 6. 👄 Oral health - green tea catechins reduce the growth of bacteria in cells. That led to the assumption it's healthy for oral health (suppressing the growth of the amount of bacteria in the mouth). 7. 🍯 Glucose control - green tea lowers blood sugar levels and the risk of developing type 2 diabetes. 8. 🌱Risk of mortality from any cause - studies indicate people consuming tea more than others have longer lives and reduced risk factors for mortality from any cause. Note: In most studies, green tea prepared as an extract is used, with standardization varying from various values of the ratio of total polyphenol content to certain content of individual polyphenols, such as EGCG. PMID: / / / / / / /
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Green tea benefits from a scientific point of view 1. 🍵 Antioxidants - green tea contains several polyphenolic compounds such as catechin, called epigallocatechin gallate (EGCG). 2. 🧠 Brain functions - caffeine, L-theanine and EGCG (as well as other polyphenols) in green tea are beneficial to several distinct areas of brain function. 3.👨🏻‍🦳 Brain aging - experiments with cells and animals show that the bioactive compounds in green tea have a protective function against diseases like Parkinson's and Alzheimer's. 4. ⚡️Oncology - observational studies show that green tea drinkers have a lower risk of developing cancer. One study showed a 20-30% reduction in the risk of developing breast cancer and a 42% reduction in colorectal cancer. And that's not all! More to come☕️
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Where does gut health originate? Gut health dictates how well we: 👉🏻 get nutrients 👉🏻 resist pathogens 👉🏻 regulate hormones, etc. Lots of reasons for intestinal problems: stress, nutrition, lack of food culture, bad environment, medications, etc. ❗️Probiotics or kombucha aren't enough to make it work again. For some, the key to healing is chewing your food thoroughly or improving hydration, for others, eating plant-based foods and eliminating antibiotic-laden processed meats from your diet, and for still others, a diet consisting of meat that has no irritating anti-nutrients. ❗️Stress is the enemy of digestion and the trigger for many gastrointestinal diseases. The gut recovers only when relaxed, so visceral massage (abdominal) is the starting point to healing. If you have: • Bloating • Constipation • Stool 5+ times a day • "Floating" bowels. That's a sign that you need to fix yourself!
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White or brown rice? Are you aware that white rice is refined brown rice with the germ and bran removed? ‼️The calories and macronutrient content of these are relatively the same. 🔸 Brown rice A source of manganese, selenium and magnesium. Contains phytic acid, which is good for your health but reduces your body's ability to absorb iron and zinc from food. Keep this in mind to avoid deficiencies of these nutrients. Brown rice is full of lignans, plant compounds that reduce blood fats. Studies show that it may help reduce some risk factors for heart disease. Brown rice also contains many antioxidants that white rice does not. 🔸 White rice Has a higher glycemic index (GI), which determines how fast a particular food increases blood sugar levels. White rice has a GI of 89, while brown rice has a GI of 50. This has implications for people with diabetes and insulin resistance. It has more folate, is easier to digest (especially important for people with gut problems) and is suitable for fueling muscles with glycogen after a workout - one of the reasons many athletes prefer it to brown rice.
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Ever wondered if real salt is really useful? Supermarket cooking "salt" is not. The fact is that table salt is not real salt. It is sodium chloride, devoid of anything useful. Real salt is sea salt, Himalayan salt, and rock salt. Our blood and extracellular water (the fluid where our cells "swim") contain the same mineral composition as seawater. Optimal health can be achieved when our fluids, including blood, are closest to the mineral composition of the sea. Cooking "salt" by itself is not suitable for the body and causes health problems. It triggers blood pressure concerns and contributes to water retention. As an alternative, you can use Celtic salt. It is the purest salt in the world. No bleaches, preservatives or chemicals. 👉🏻 Celtic salt contains minerals the body needs to function properly, hydrates us from the inside out, balances minerals in the blood, helps healing and supports adrenal function.
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Curious facts about mitochondria: - Mitochondria are the power plants of cells, producing energy in the form of adenosine triphosphate (ATP) - Degeneration of mitochondria causes premature aging! - Mitochondrial DNA is inherited from the mother - Glucose present inside the cell is important for ATP production. That is, blood sugar levels play a role. - Oxygen is essential. Pay attention to your breathing, and whether you snore or suffer from sleep apnea - B vitamins, CoQ10, lipoic acid, and selenium are critical cofactors - Mitochondrial function releases reactive oxygen species (oxidative stress) as a byproduct. Therefore, antioxidants are needed. - Production of cortisol and sex hormones begins in the mitochondria - Many environmental toxins can cause damage or dysfunction of the mitochondria - The same happens from taking certain classes of medications, such as antilipidemics, antidiabetics, antidepressants, and beta-blockers.
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How to renew brain, optimize body and slow down aging Adapted from Ben Greenfield's book Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging. Maximum Oxygen Intake (VO2 max) To improve your VO2 max, make sure your workouts are continuous, about 4 to 6 minutes with 4 to 6 minutes of recovery in between as well. So, a workout should last at least 30 minutes or 45 to 50 minutes to achieve maximum oxygen consumption. 💪🏻Also consider strength. It's distinct from muscle mass because if you look at rapidly contracting muscle fibers, you'll realize that mass is not necessarily synonymous with strength. Mass is good for bone density and endurance. It's good as a container for glycogen. But you also need functional strength and power. If you wanna avoid injury, the best way is to train with your own weight, done in a fast-paced way or with a light weight ball a couple of times a week."
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Brain Vitamins The brain requires a steady supply of vitamins and minerals for proper energy metabolism, antioxidant protection, neurotransmitter synthesis and metabolism, and maintenance of basic cognitive functions. The scientific evidence on the effects of nutrition on brain health is young, but it keeps growing that insufficient nutrient intake, along with concurrent exposure to harmful compounds such as pesticides, can be more damaging to the brain than to any other organ. ✅ Thus, we recommend following a diet in a way to ensure a supply of vital vitamins and minerals to support cognitive processes and overall brain health. This is of particular significance for children in their developmental stage, as well as for the elderly, to help them prevent the progression of characteristic diseases. The earlier one starts taking nutrients, the less likely one is to develop cognitive diseases in old age.
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Anemia. Ferritin Low ferritin and the diagnosis of anemia are frequent problems, especially in women. Few doctors are good at identifying the cause and treating it correctly. They take a couple of indexes and, mostly, prescribe a course of IVs with iron, which is not the best method of correction, as they have many side effects and help only for a while! Sharing this article written by Julia Yusipova - a doctor of functional and anti-aging medicine (USA - IFM, FMU, A4M) "It would seem that what do organic acids, amino acid and vitamin status have to do with it? ⠀ Ferritin is a compound of protein with iron and its rates are as follows 15-300 mcg/L ⠀ Ferritin is the body's supply of iron. Its decrease contributes to anemia. Let's say the ferritin level is 30, with good hemoglobin and erythrocyte volume, but we suddenly start an iron drip, there are possible side effects - exacerbation of herpes, hemangiomas in the liver, etc. Having mentioned this in the storiz, many people have written in personal messages about their negative experiences with iron drips." ⠀ To be continued🔥
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How to avoid chronic intoxication We come into daily contact with harmful chemicals through food, perfume, drinks, etc. ❗️They are absorbed through the skin and gastrointestinal tract and lead them into the bloodstream. The response to their effects varies due to the quality of the detoxification system. Many types of toxins are hormonal disruptors! The following are methods of prevention: 🧴 Minimize hygiene and cleaning products if they contain harmful ingredients. Hygiene products can be checked online: 🏠 Check your home for mold and toxic building materials.⠀⠀ 🚘 Car: give up artificial air fresheners. 💧 Pick up a water filtration system.⠀ ⠀ 🥫 Minimize processed foods in your diet. 🚶Walk outside more and avoid medication if it can be escaped. 🧖Take a day off, practice interval fasting, use the sauna and infrared sauna.
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Anemia. Ferritin "So, to determine the causes of anemia and decreased ferritin, we need to: ✅View B vitamin status - detect markers, mostly organic acids or homocysteine if we are talking about B12, B9 or B6, low vitamin levels prevent iron absorption! ❇️Consider! Frequently, serum readings are not the definitive value of true vitamin levels! ✅Amino-acid profile: if the lower reference value is malabsorption syndrome (simple - poor digestion), and low protein - low ferritin! ✅ Intestinal dysbiosis markers (organic acids), and finally genes. ✅Just talk to the person to see how and what he/she eats. ⠀ 📌 At menopause, iron levels start going up. And after it occurs, women are aligned with men in terms of cardiovascular disease risk. Excessive elevation of ferritin levels is risky. Keep in mind that in the context of anti-aging, iron is not a safe thing at all, it oxidizes quickly and damages tissues.
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Proper light -> better sleep -> better health How to choose blue-blockers glasses Numerous brands and shades are available, but which ones are the most appropriate? 👉 The short answer is: It all depends on the time. Different wavelengths of light appear in nature at certain times of the day and they impact us in various ways. Mostly light (positive photons) gives us energy. Just as a plant needs sunlight for photosynthesis, a human being needs it for the harmonious flow of many processes in the body. Natural light can help balance our hormones, improve health and growth, and support our production of more melatonin - as confirmed by science and hundreds of studies. We evolved with only light from the sun and the fire. ❌ If we are surrounded by the wrong light (type of energy) also not corresponding to the time of day, it provokes malfunctions in the body. And this is especially true for sleep disorders. Also, LEDs, for instance, can provoke headaches. 💡Blue light inhibits the production of melatonin (sleep hormone) Modern man is surrounded by blue light both day and night - artificial light, mobile devices, diodes, so our brain can't always tell what time of day it is, disturbing or slowing the production of melatonin, disrupting circadian rhythms. The blue-blockers glasses block the blue spectrum of light, which helps to establish circadian rhythms and enhance sleep. - Yellow lenses. Block only 30% of blue light up to 450 nm. They are suitable for low levels of blue light or to reduce unwanted radiation from laptops and computers during the day. You can use them from 1:00pm to 6:00pm. - Orange lenses. Block about 70-80% of blue light from 450 to 550 nm and are suitable as a universal blocker. They are best used after the sun goes down. You can even sleep with them for maximum energy boost. - Red Lenses. Block 100% of blue light from 450 to 600 nm. Best to use after 10pm and if you come in contact with screens before bedtime. This will fool the body and the natural production of melatonin will be at an appropriate level
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8 health benefits of grape seed extract (continuing) ✅ Capable of improving kidney function - animal studies show that the extract can reduce kidney damage and enhance kidney function. ✅ Prevents the spread of infection - the extract exhibits promising antibacterial and antifungal properties. ✅ Able to protect the liver - Grape seed extract can defend your liver from toxicity and drug-induced damage. More human studies are needed. ✅ Accelerates wound healing - proanthocyanidins from the extract in cream form have demonstrated regenerative properties. Results are achieved when taken between 100 mg and 800 mg for 8-16 weeks, with some effects being more obvious (e.g., improved blood flow). These claims haven't been evaluated by the Food and Drug Administration. The product is not intended to diagnose, treat, or prevent any disease.
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8 health benefits of grape seed extract ✅ Lowers blood pressure - A meta-analysis examined 16 studies involving 810 people with high and elevated blood pressure. Taking 100-800 mg of the extract daily for 8-16 weeks has the strongest effect on lowering blood pressure. ✅ Improves blood flow - About 400 mg of proanthocyanidin in the extract is enough to improve blood flow and reduce the risk of thrombosis, beneficial for people with circulatory problems. ✅ Reduces cell damage - studies suggest that taking 300 to 400 mg. of the extract reduces oxidative processes in the blood after eating a high-fat meal (compared to 150% oxidation in those who do not take the extract), also reduces cellular stress in people after heart surgery. ✅ Prevents brain aging - cellular data indicate reduced accumulation of misfolded proteins in the brain. Taking 150 mg for 12 weeks improves attention in the elderly.
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Mycotoxins in food Mold spores can be found everywhere, especially in damp places. Outdoors mold is safe, but indoors it can cause serious health problems. People susceptible to mold begin to feel malaise, cognitive decline, and allergies. Large accumulations of mold frequently occur in public buildings with large crowds of people. ⠀⠀ Yet a favorite place humans tend not to think about is food. Many popular products can be contaminated with mycotoxins (mold toxins). Here are some of them: ⠀ - Milk ⠀ - Coffee/tea - Pulses ⠀ - Chocolate ⠀ - Wheat⠀ - Cheese ⠀ - Peanuts ⠀ - Cereals ⠀ - Dried fruits ⠀ - Corn If you suspect you've been exposed to mold, there are several solutions: ⁃ Nutritional supplements to help detoxify the body: liposomal glutathione, modified citrus pectin, activated charcoal and clay. ⁃ An infrared sauna will remove toxins as many of them, along with heavy metals, are excreted with sweat.
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Stress Management Modern man spins in a repetitive cycle of the sympathetic nervous system. If your day looks something like this, you are damaging your nervous system, leading to negative consequences in the future: 👉🏼 You wake up and immediately check your phone 👉🏼 Have a cup of coffee 👉🏼 Snack on junk food as you go 👉🏼 Driving to work through traffic 👉🏼 Spend your day at the computer and get stressed at work 👉🏼 Go to bed ⚡️ If your life seems like this, the only time in a 24-hour period when your nervous system is in parasympathetic mode is when you sleep. That's how you get stuck in fight/run/freeze mode. 🤔 So how can you change the situation? Well, you could systematically and consciously put your mind and body into parasympathetic mode. The busier and more active life becomes, the more you need parasympathetic activity. Use this cheat sheet to help yourself manage your nervous system. It's an important component of biological optimization and preventing "burnout."
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How to spend an evening for your health? These habits can stay throughout the work week and change slightly at the weekend. 🏃 A light jog after a hard workday relieves your body of excess adrenaline. ➡️ The main thing is not to exhaust yourself, but to give a little exercise. 📫 Try to have all your mail sorted by 7pm and keep gadget use to a minimum from now on. 🍲 Dinner is family time and should end no later than 8:00 pm (about 2-3 hours before bedtime). Ideally it should consist of quality protein, you can add salad and foods high in starchy carbohydrates to activate the calming neurotransmitters serotonin and GABA ⚡️ Turn off all EMF sources such as Wi-Fi and various gadgets one hour before bedtime. 😎 If you choose to watch something before going to bed or video chatting, wear blue light blocker glasses from gadget screens to improve your sleep quality.
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How critical are minerals to our health? Here are some of the basic functions various minerals perform in our bodies. 🔸 Zinc - immunity. 🔸 Iodine - thyroid function. 🔸 Selenium - protects against oxidative stress. 🔸 Sodium - electrolyte balance and hydration. 🔸 Calcium - bone mineral density. 🔸 Phosphorus - bone mineral density. 🔸 Boron - brain health and inflammation. 🔸 Sulfur - detoxification and antioxidants. 🔸 Manganese - antioxidant protection. 🔸 Chromium - regulation of blood sugar and insulin levels. 🔸 Potassium - regulation of blood pressure. 🔸 Iron - tissue oxygenation. 🔸 Magnesium - energy, stress, inflammation and more. 🔸 Copper - metabolism of lipids, glucose and iron.
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Which oils should NOT be used Ideally, it's best to cut back on fried foods in your diet, use other cooking methods, or add oil near the end of cooking. 🚫 Avoid these oils: ⠀⠀⠀⠀⠀ ❌ Soybean oil - many studies have found that it has strong inflammatory effects (due to its high omega-6 levels). ❌ Rapeseed oil - chemical extraction, bleaching and deodorization methods are used in its production. ⠀⠀⠀ ❌ Hydrogenated vegetable oils - high levels of trans fats interfere with endothelial function, increase the risk of cardiovascular disease, and cause inflammation.
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What are the best oils to use for cooking When choosing an oil, it is vital to consider the smoke point of the oil. The smoke point is the temperature at which the oil begins to "lipoperoxidation" and turns rancid. ✅ Useful heat-resistant oils: ⠀⠀⠀⠀ ▫️ Avocado oil is great for frying, is a good source of lutein, and increases the absorption of carotenoids. ⠀⠀⠀ ▫️Coconut oil (first cold-pressed) - perfect for low to medium heat, excellent source of medium-chain triglycerides.⠀⠀⠀⠀ ▫️ Walnut oil - suitable for low to medium temperature frying, excellent source of omega-3.⠀⠀⠀⠀ ▫️ Ghee oil is great for cooking at high temperatures and contains vitamins A, E and K. ⠀⠀⠀⠀ ▫️Olive oil (unrefined, first cold-pressed) - suitable for low to medium temperatures, rich in polyphenols, and an excellent source of monounsaturated fats.
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Health means not just physical well-being, but also mental wellness It's not just drugs, bad food, water and the environment that can be harmful to our bodies, but also toxic attitudes about the world and ourselves. Take 10-20 minutes a day to develop your mindfulness, stop and think about how you are living the experience of this life. How you can be the best version of yourself. Why is a situation or person triggering you? Why are you reacting this way to that trigger? Maybe it's an old hurt or resentment or a wounded ego... How do you talk and think about yourself? How much do you praise yourself? Or do you scold yourself more...😔 The body doesn't like to be scolded, every cell reacts to the impulses you send it. Are you good in your relationship? How much are you able to express what you truly want? Does your environment support you or sink you? Health begins with self-love, when you begin to choose the best, healthiest things for yourself, the things that develop, nourish and support you❤️
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How to support your body during seasonal affective disorder? Every season is unique and our bodies are inherently programmed to adapt to them. 🌲 The inhabitants of the wilderness adapt by hibernating, changing their metabolic rate, sometimes even their energy fuel (burning more fat). As the variety of food changes in winter, the amount of carbohydrates is reduced or none at all. We are alienated from what is natural for our species and then we get a bunch of physical and mental problems! 😵 We are exposed to artificial light + electromagnetic radiation, consume unseasonal foods from around the world, etc. The mechanism of seasonal affective disorder is complex. The most popular version is serotonin deficiency, but not all experts disagree. 👉🏻 What to support yourself with: we can take into account all the points in the picture below and follow them (the optimal set). In studies, these factors influenced health mentally, emotionally, and physically.
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How to avoid hormonal imbalances ✅ Stick to an organic diet without refined and processed foods. ✅ Get enough sleep! (helps cellular metabolism and reduces inflammation). ✅ Set up a schedule for eating and exercising and follow it regularly. ✅ Ground yourself - this reduces free radicals, reducing inflammation. Be outdoors more. ✅ Block out the blue spectrum of light after sunset with blue-blocker glasses (this promotes the production of melatonin, an antioxidant that reduces inflammation and promotes regeneration and improves sleep). Eliminate all stimuli 1.5 hours before bedtime, primarily watching 📺 ✅ Meditate, it helps to calm the nervous system, reduce stress and strengthen the immune system. ✅ Drink enough quality water, to reduce the body's stress response, your cells should have enough water and minerals to stay in a resourceful state.
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Interval fasting and caloric restriction Caloric restriction is beneficial to almost all people's longevity. Why it promotes longevity: 🔸 reduced inflammation and obesity 🔸 higher levels of NAD 🔸 increased autophagy 🔸 protection against neurodegeneration 🔸 DNA repair 🔸 activation of "longevity systems" Calorie restriction is just a means of stimulating the body's longevity systems and improving health. The problem with calorie restriction is the body adapts over time, and you either have to take a break or keep cutting back, which can have a negative impact on health. Interval fasting mimics calorie restriction by activating the same processes, but more actively, and has other health benefits as well: 🔹 stem cell activation 🔹 complete suppression of mTOR 🔹 intestinal treatment 🔹 immune system reboot 🔹 growth hormone production 🔹 heat shock proteins 🔹 ketosis and autophagy Intermittent starvation only acts as a temporary stressor and doesn't require calorie reduction.
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SHOCK! ~60% OF PEOPLE ARE WRONG ON THIS ONE! 😱🤯 Question: What is the capital of Portugal? 🇵🇹
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Lots of people suffer from hormonal imbalance and do not even realize it Any imbalance is a product of many factors and a regular disruption of a healthy lifestyle. ❗️ Stress, chronic inflammation, poor nutrition and sleep problems are the triggers for many issues. The more extensive the inflammation process in the body, the more hormonal health problems will have to be overcome. Chronic inflammation due to poor nutrition and stress consistently keeps cortisol levels high (which fights inflammation), resistance to glucocorticoid receptors (GCR) occurs, resulting in the body's inability to suppress inflammatory responses. It's a vicious cycle... When cortisol is elevated (due to stress at work, grueling gym workouts, etc.) along with insulin spikes (due to eating fast food, highly processed foods), you get health-damaging chronic inflammation in your gut. That is detrimental to your immune system.
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Motivation to take more walks Numerous of the best biohacks are simple and free. If there were a drug that had an effect similar to physical activity (like walking), it would be considered a "miracle drug." Regular walking could help you: ✅ Improve heart and lung function. ✅ Lower your blood pressure. ✅ Decrease the risk of coronary heart disease and strokes. Inactive people have twice the risk of dying from CHD. ✅ Control your weight. ✅ Reduce the risk of type 2 diabetes. ✅ Increase flexibility and strength of joints, muscles, and bones, and lower the risk of osteoporosis. ✅ Strengthen the immune system. ✅ Improve mood and reduce anxiety. ✅ Enhance brain function. Scientifically proven: walking during crucial meetings boosts creativity and problem-solving ability! This effect has been shown during walks lasting 5-16 minutes. Divergent thinking gets better. It is a thought process of generating creative ideas as a result of going through a multitude of possible solutions.
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Your favorite National Geographic is now on Telegram! ❤️ Only here you can watch amazing moments of animal life 🌍 You can watch unique natural phenomena, see the most interesting facts and photos about the world

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Starvation is not the only way to increase autophagy 🔺Autophagy is an intracellular metabolic process of recycling biological debris back into energy. Autophagy has a number of health benefits, especially in certain areas of the body (the brain). The process of basal autophagy is constant, but can be enhanced. The most common way to intensify autophagy is through prolonged fasting. Starving for 3 days activates increased autophagy, but this is NOT the case. Other factors that enhance basal autophagy to some degree: ✅ exercise, both cardio and with weights ✅ caloric restriction ✅ a sauna ✅ exposure to cold ✅ hypoxia ✅ coffee/green tea/herbal teas ✅ polyphenols/plant phytonutrients/spices/ herbs ✅ ketosis and ketones ✅ deep sleep, which accounts for most of the autophagy process ✅ even radiation in small doses 👉🏻The higher the energy stress you experience, the stronger the autophagy, but that doesn't necessarily mean better efficiency.
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How to ingest supplements to make them work effectively Each substance is paired with a synergist (increases absorption) or an antagonist (decreases absorption). The most popular pairings are: 🔹 Zinc Synergists: vitamins C, A, D Antagonists: copper, excess iron, alcohol 🔹 Copper Synergists: iron, manganese, molybdenum, sulfur Antagonists: zinc 🔹 Iron Synergists: copper, vitamins A, C, B vitamins, manganese, magnesium, iodine Antagonists: calcium, zinc, lead Magnesium Synergists: vitamins B6, B1, C, D, E Antagonists: calcium, phosphates, high-fat diet 🔹 Iodine Synergists: selenium, copper, zinc, B vitamins Antagonists: lithium, excess manganese, calcium, iron 🔹 Vitamin hormone D Synergists: vitamins K2, C, E, B2, B6, B9, magnesium, manganese, Omega-3 Antagonists: vitamin A 🔹 Vitamin B9 Synergists: iron, vitamins B2, B6, B12 Antagonists: zinc 🔹 Vitamin B12 Synergists: cobalt, vitamin C, B9 Antagonists: copper, iron, manganese, vitamins E, A, K2, almost all B vitamins (except B9).
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How to ingest supplements to make them work effectively The bioavailability of a supplement is affected by: 👉🏼 the form of the supplement, its quality 👉🏼 intake time 👉🏼 the presence of certain foods in the intake that disrupt the absorption of supplements 👉🏼 compatibility of supplements - i.e. compatibility with other supplements according to the synergist-antagonist principle 🔸 Fat-soluble substances such as: Omega-3, fish oil, krill oil, lecithin, vitamins A, E, D, K should preferably be taken at the end of a meal containing fat 👌🏼 🔸 Amino acids, collagen, tyrosine, spirulina should be taken 30-40 minutes before meals or on an empty stomach in the morning 🔸 B vitamins are best taken 20-30 minutes before your first meal or 30-60 minutes after a meal 🔸 Adaptogens and vitamin hormone D should be taken in the first half of the day, as they tend to be "invigorating 🔸 The presence of tannins, phytates, caffeine and dairy products in your food intake will reduce the absorption of many minerals and vitamins. Tannins/phytates are found in cereals, nuts, tea, and coffee.
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Physical activity and learning 🔹A 2016 study (Dongen et al., 2016) demonstrated improved memory 48 hours after performing a declarative memory task. There were two groups who performed the VIIT. The first one exercised 4 hours after the task and showed a clear boost in memory compared to the control group. However, the results of the group performing the exercise immediately after the task were the same as the control one. ❗️These studies shared some common features. First, there was an aerobic component to the types of physical activity. Second, all of the studies revealed spikes in lactate. 👉🏻 High lactate levels promote neuro- and synaptogenesis. This has been confirmed by animal studies showing that increased lactate from exercise penetrates the blood-brain barrier, accumulates in the hippocampus, and stimulates high levels of brain-derived neurotrophic factor (BDNF). This occurs in a SIRT-1-dependent manner (SIRT-1 activates PGC1a and downstream NFGM).
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👨‍🎨 A famous Italian artist created his own Telegram channel! Right there, he covers about art and NFT, and the way you can start making money from it. WITHOUT hundreds of thousands to kick off and 5 years at the art academy. There, he also shared a collection that he plans to make over $1,000,000,000 on. Watch and earn:
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Getting the proper kind of exercise boosts the effect of learning To improve the effect of learning, it is best to wait a few hours after studying and go for a workout! And get a good night's sleep at night, as that’s most conducive to learning! Research on this topic: There are ongoing animal and human studies demonstrating that high-intensity interval training (HIT) after (but not before) training improves outcomes (e.g., in the areas of motor skills, declarative and spatial memory). Research reveals benefits as early as after a single session, suggesting that the effects of exercise on learning persist for longer periods of time. 🔹A human study (Roig et al. 2012) one week after startup found that motor skill retention efficiency in the group that performed the VITTs after training increased compared to the group that performed them before training. Seems I wasn't convincing enough, to be continued 😁
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Causes of sugar addiction 😭 1. Emotional reasons. Eating out of boredom, stress, homesickness, etc. 🤐 2. Not consuming enough quality calories and fats. If you don't eat enough calories, your body wishes make up the deficit with sweets. 😴 3. Poor or insufficient sleep. Especially in women. 🤢 4. "Clogged" taste buds - years of eating industrial sweets, sodas, etc. "clogging" the receptors, hyper-stimulating the pleasure center, causing us to keep craving sweets. Stop it 🤬 Try to stay on a clean diet for at least a month. Your receptors will clear out. You won't be able to eat cakes and candy from stores afterwards, everything will seem unpalatable. 💎5. Mineral deficiencies: magnesium is an essential mineral for health, but most are deficient. 💩 6. Candida overgrowth is the growth of yeast fungal microflora in the gut. Yeast feeds on sugar, they signal that they need more of it to survive. So intuitive eating doesn't always work. How is your craving for sweets?
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Can we rely on supplements for health? Nutritional supplements cannot and shouldn’t be the basis for optimizing health. Yet they can eliminate harmful nutritional deficiencies. 💊 A nutritional supplement is a product taken orally and contains a nutrient. Nutritional elements: vitamins, minerals, amino acids, herbs, and other ingredients in ADDITION to your diet. What's vital to know about supplements: ❗️ Choose them with a medical professional. If not chosen correctly, they may be ineffective or even harmful. ❗️ The supplement market is huge: More than 90,000 vitamins and supplements are sold in the US alone. And most have little or no data to prove their effectiveness. Independent studies often reveal inconsistencies. ❗️The three categories of supplements from experts and the FDA are supplements for weight loss, restoration of sexual function and muscle building. Among these, dangerous or illegal ingredients are the most problematic.
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Removing the wrong mindset Let's get to the practical part! 👉🏻 Suggest you perform an exercise. Write 30 beliefs with a pen on a piece of paper that hinder slimness. At least 30! What could it be, just to give you other people's examples: - I come from a long line of obese people, - everyone gains weight as they get older, - it's hard to slim down, etc. Awareness is the first and a crucial step on the way to a slim and happy life. I will tell you what happens next in the next article.
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Weight loss and psychology: what is the connection It's a common thought that our actions and thoughts are guided by the conscious and unconscious. And the unconscious has a clear preponderance. Psychologists believe that about 80% of motives and desires are dictated by the subconscious and embedded attitudes, instincts, psychological trauma, etc. ❗️ While we seem to be in control of our behavior, our subconscious mind quietly talks to us in its language of anxiety, intuition, feelings, guesses, fantasies, dreams. This is how we discreetly change our action strategy or make decisions. 😩 It happens so that a person tries to lose weight: he/she changes the diet and fitness, but the extra weight stays in place, not allowing to relax. 📍 If you look into it, it turns out that the resistance is caused by the beliefs of this person, his attitudes and habits coming from childhood, and the imposed line of behavior. And how to fix it in the next post😉
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Why Criticism Hurts Us At one training session, motivational speaker Jack Canfield showed how and why we react to criticism. He approached one of the participants and said: "I held lots of seminars, but that’s the first time I've had such a stupid person among my listeners." The girl was upset by this. Jack reassured her by telling it was just an exercise and there was a follow-up. He uttered: "I give many seminars, but that’s the first time I have a man with such awful green hair among my listeners." The girl laughed. - Why are you laughing? - Jack asked. - Because my hair is not green. - Then why did you get angry with me the first time? You are not stupid, are you? - ... Criticism only hurts us if you allow it to be true. Learning not to respond to toxic criticism is a skill saving plenty of health. It's just how people deal with their own psychological problems. Do not upset over negative comments, check to see if it's "green hair"👌🏻
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Factors actually affect fat mass loss ✅ The most significant influences are: ▫️ total calorie intake determines whether you lose or gain weight, ▫️ a higher protein intake causes more calories to be burned during digestion, ▫️ exercise as you actively begin to burn calories, ▫️ which determines how much food you need to eat to get full ▫️ consistency and discipline, which are key to your success 🚫 What hardly matters: ▫️ low-carb or low-fat diets - the choice is not that big a deal, you can lose weight in both cases ▫️ the glycemic index won't make a major difference if you're not diabetic, although it can affect your sense of satiety ▫️ keeping a food diary, although it has some effect, is far from a prerequisite for weight loss ▫️ detox teas are not helpful for weight loss
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Circadian rhythm All living things carry a biological rhythm. The human rhythm is called the circadian one. It optimizes the processes occurring in the body, such as the hormonal and nervous system functioning, as well as metabolism. The main milestones of the 24-hour circadian rhythm can be identified: 📍 5:00 - 7:00 - cortisol levels rise for awakening 📍 9:00 - peak levels of sex hormones, such as testosterone 📍10:00 - 11:00 - max vigilance and attention 📍14:00 - 15:00 - max clear movement coordination 📍16:00 - 17:00 - max muscular strength and power 📍18:00 - 19:00 - highest blood pressure and body temperature 📍 22:00 - 23:00 - body's melatonin production starts to increase 📍 23:00 - 2:00 - maximum secretion of growth hormone 📍 1:00 - 2:00 - deepest stage of sleep 📍4:00 - lowest body temperature 📍3:00 - 6:00 - fastest sleep However, every body is unique biologically and the cycle can shift. Take heed of yourself, and this pattern will help you.
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Make your awakening enjoyable! 🧬 Disruption of glycemic control Following a diet lacking blood sugar regulation can lead to hypoglycemic reactions (low blood sugar), and especially when it happens in the middle of the night, we see a spike in cortisol (to protect your body), resulting in exhaustion in your body. 🧬 Physical depletion Here's another example of a defense mechanism kicking in the body. Due to excessive exercise and overwork, we may see this cortisol pattern disrupted. 🧬 Excessive carbohydrate restriction in the diet Yup, we really do need carbs! Especially in the evening to support serotonin and melatonin production. Prolonged calorie and/or carbohydrate restriction can stress the body - which is another way cortisol levels can be negatively affected.
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Free Keto Recipes | 21 Powerful Keto Recipes Learn To Cook & Taste New Healthy Keto Recipes With A Free Cookbook. Download Now. Keto Doesn't Mean Eating Boring Food.
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Getting out of bed in the morning a big deal for you? You can change that! Cortisol levels released upon awakening determine your ability to get out of bed and start the day! Your day kicks off with lower cortisol levels, but within 30-60 minutes it spikes. This helps you stay active throughout the day! Testing your cortisol levels can provide insights into your health. And here are the reasons your levels deviate from normal: 🧬 Lack of sunlight Getting enough exposure to the outdoors makes your circadian rhythms run properly. A 30-minute walk after waking up helps your suprachiasmatic nucleus (your main control center) wake up! Alternatively, a light alarm clock with a bright white light can be an option. Conversely, blue light at night disrupts your circadian rhythm. 🧬 Chronic infections Cortisol regulates the body's ability to fight infections, but over time the system can become depleted, causing cortisol levels to drop. To be continued⚡️
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Sleep and blood sugar regulation Melatonin production affects blood sugar regulation and causes drowsiness and sleepiness. Melatonin receptors are located in the brain and in the pancreas. Eating at night is associated with an increased risk of diabetes! People with the GG genotype of the MTNR1B gene are very sensitive to the effects of melatonin. They are better off not eating at night or even early in the morning. Sugar levels rise about 20% at the beginning of the sleep cycle and then slowly decline back to normal. Sleep deprivation and blood sugar Sleep deprivation affects blood sugar regulation. Acute sleep deprivation (4 hours of sleep) decreases energy production from glucose during the week, and fasting blood sugar levels rise. This leads to disorders of carbohydrate metabolism (prediabetes). There is evidence that people who sleep less than 6.5 hours a night have up to 40% greater insulin sensitivity than those whose sleep duration is within the normal range (7-8 hours).
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The 12-year-old high school kid above made $150,000 on NFTs All he was doing was saving his lunch money and buying NFTs with it. Now he's closed the mortgage on his parents and bought a trip to the seaside. That's the reality of 2022 - it's a lot easier to make NFT money than a regular job. For this, you need to: 1. Find a new and fast-growing collection 2. Participate in the presale phase (instructions ) 3. Sell afterwards for 10-30 times the price Right now, one of the famous artist's collections is just holding its first NFT placement Hurry up to join and make money:
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Neurotransmitters Cheat Sheet ✅ Serotonin Functions: - Manages mood - Regulates appetite - Controls impulses, urges - Regulates sensory perception ❗️Signs of imbalance - Anxiety and restlessness - Worsening of OCD - Hysteria - Sleep disturbances - Impulsivity ✅ Dopamine Functions: - Link to the feeling of being rewarded - Provides motivation - Creates expectation of pleasure - Enhances attention - Regulates motor functions ❗️Signs of imbalance: - Apathy, lack of sense of pleasure - Low motivation - Mental fatigue - Low libido - Restless legs syndrome - Thirst for thrills ✅ Noradrenaline Function: - Aggravates reactions - Causes excitement - Strengthens concentration, alertness - Increases energy ❗️Signs of imbalance: - Head fog/attention deficit - Lack of concentration - Lack of interest/excitement.
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A whole active universe exists within us that we are just coming to realize This image represents a 3D model of the eukaryotic cell's intracellular landscape. It was created from datasets obtained from X-ray, NMR, and cryo-electron microscopy by Evan Ingersoll and Gael McGill using Digizyme Molecular Maya software. In The Secret Language of Cells, physician John Lieff, M.D., describes how many cell typesf, from brain and blood cells to bacteria and even viruses, use a common language to communicate. Lieff indicates the transmission of vital information flowing between cells is what sustains the life of every organism. Lieff believes intercellular chatter is a key factor in brain-body communication. Along with this, he speculates the communication that human cells have with other cells in the external environment affects our physical and mental health in ways we are not even aware of.
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How to prevent dehydration? Dehydration is one of the main causes of fatigue and other problems. Fluids are essential to keep your body well-hydrated. Yet drinking only beverages such as tea, coffee, and soda is not enough. In fact, even consuming pure water exclusively can actually dehydrate you by depleting your electrolytes through urine. In addition to H20, you also need sodium, potassium, magnesium and calcium in the right proportion. Other minerals exist that you can get from water as well, such as bicarbonate, sulfur, etc. You need various minerals for proper muscle function and to maintain water-salt balance. Sweating and urinating make you excrete them, so you need to replenish them either through mineral water or with food. Among Western biohackers, it has become a hot trend to add a pinch of pink Himalayan salt to a glass of water.
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How to improve bowel health Most people assume that intestinal problems are due to an improper diet. Unfortunately, eating habits may not be the only cause. A proper diet alone won't solve gut problems in the long run. The intestines are not a self-contained organ, working on their own. It is connected to the microflora (made up of microorganisms and bacteria) as well as to other organs/tissues in the body. Even the environment has been proven to affect gut health. ‼️ Nutrition is essential, but so is your emotional health, your circadian rhythms, and the environment around you. No amount of probiotics will cure intestinal dysfunction or improve gut physiology in the long-term unless you consider all the other factors, especially the fact that it cannot fully heal if it is stressed!
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Minerals essential for restful sleep ✅ Iron is a cofactor in the synthesis of 5HTP, a precursor of the "happiness hormone" serotonin neurotransmitter, which contributes to melatonin synthesis. Iron is also a cofactor of melatonin synthesis. ✅ Copper helps transport and balance iron through the body. ✅ Calcium is a cofactor of 5HTP synthesis. ✅ Magnesium is essential for melatonin synthesis as well as stress reduction. ✅ Zinc is a cofactor of both serotonin and melatonin. Your brain needs these minerals to produce neurotransmitters and sleep hormones, just like any other process in the body. Avoid deficiencies.
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No headaches or what position are you currently staring at your phone Right now, as you read this post, pay attention! Is your phone in front of your eyes, your neck straight, your shoulders down, or are you holding it down and your neck struggling to hold the weight of your head? If your option is the second, your neck is in an unnatural position just now and this puts a great deal of strain on your cervical spine. This causes carotid artery tension, worsens blood circulation in the head, causing oxygen deprivation, which reduces the effectiveness of the brain! Add to that neck and back pain, and over the years, skeletal deformities and other joys. If you frequently get headaches, pay more attention to the position in which you look at your phone and work at the computer. Our health and ill-health are formed from our daily habits.
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How to create a Top Telegram channel and make 4 office salaries on it? The hard way: 1. Take out a big loan. 2. Try to promote the channel from scratch The easy way: 1. Buy a successful ready-made channel. 2. Receive money immediately after purchase! is a place with proven channels for sale, which are already generating income. No cheaters are not allowed here - only safe transactions under the supervision of a reputable guarantor 95% of newbies lose their budget for nothing, stop with this nonsense! Scroll through the , choose a channel after your heart, and welcome to the admins' hangout.
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Ever felt a lack of motivation and enthusiasm? It's all due to low levels of dopamine. Dopamine is considered the "reward hormone," but it regulates so much more in our bodies! Dopamine can more accurately be described as a "reward expectation" neurotransmitter. You experience the highest levels of dopamine in the process, not at the moment of receiving the end result. 💪🏻 Dopamine also increases your motivation and charge, prompting you to take action. Dopamine is also actively involved in processes such as: - vasodilation - excretion of sodium from the body - Increasing adrenaline production and stress regulation - insulin regulation - arousal/pleasure - libido - learning - immune function ❗️Dopamine is widely blamed for causing addiction and cravings, but that's not entirely true. What's more, a lack of dopamine leads to exactly this kind of behavior in search of cherished satisfaction!
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Mitochondria ⠀ - The bimembrane organoid of the cell (part of our cells). ⠀ Each cell has a different number and can be up to several million. Inside contain DNA molecules, RNA, and ribosomes. ⠀ - Their main function is ATP synthesis, i.e., energy production. More mitochondria in cells means more energy in the body. ⠀ Also mitochondria. 🍀 store hereditary material 🍀 Participate in the synthesis of steroid hormones and some amino acids 🍀 in the process of respiration. ⠀ Large numbers of mitochondria are needed by brain cells, liver, and muscles. ⠀ 🍃Signs of mitochondrial damage: ✔️ fatigue ✔️ irritability ✔️ low blood pressure ✔️ digestive problems ✔️ diabetes ✔️ autoimmune diseases ✔️ hormonal disorders ✔️ pregnancy failure ✔️ Alzheimer's, Parkinson's disease ⠀ 🍃Mitochondrial dysfunction occurs because of ✔️ hypoxia ✔️ toxic poisoning ✔️ an infectious disease ✔️ overabundance of free radicals ✔️ sugar abuse ✔️ a sedentary lifestyle ✔️ vitamin and mineral deficiencies
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Would it surprise you if I had coffee and butter? ☕️ I enjoy the taste of coconut, but adding coconut oil to coffee seemed like a questionable idea. Yet the supposed benefits of the drink caught my attention. Now I drink coffee only in this form. Here are a few reasons to follow my example: ⚡️Coconut oil, like coffee, increases energy. It has this effect as a source of medium chain triglycerides (MCTs), which are converted into "fuel" by the body. ⚡️Due to the presence of MCTs, coconut oil speeds up the metabolism and reduces appetite. ⚡️Coconut oil boosts the immune system as it contains lauric acid with antimicrobial properties. In my experience, I have noticed that adding coconut oil to coffee increases the duration of its effects and allows you to stay energetic and focused for longer. To make a drink, add one or two spoonfuls of coconut oil to your coffee. You can add cinnamon or mint to your coffee to make it taste more interesting!
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+26.000$ on one trade👆 This trader earned 927% profit for himself and investors in last month. Want to do the same? Subscribe to his channel👇 there you will find author's work results and trading materials (recommended balance for a risk-free start is $1000+)
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Factors slowing down the aging immune system: ✅ Exposure to sunlight and circadian rhythm alignment ✅ Adequate intake of micronutrients (especially zinc, selenium, magnesium, vitamin D) ✅ Regular physical activity ✅ Getting enough sleep and rest ✅ Insulin sensitivity and metabolic flexibility ✅ Increase in muscle mass Immune aging is an unavoidable side effect of aging, but we have the power to control its speed!
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Technology. Red light therapy Healthy skin and hair Red light "rejuvenates the skin" because it helps to produce collagen and reduce inflammation. It promotes follicle regeneration, reducing hair loss and even stimulating hair growth. Body, performance and muscle recovery 🔺Studies show э the therapy reduces muscle soreness after exercise. Muscle soreness and muscle damage correlate with serum creatine kinase (CK) levels in the blood. 🔺Systematic review and a 2018 meta-analysis showed that therapy reduces CK levels after exercise, proving its usefulness in muscle recovery after exercise. 🔺In athletes of all categories, it has been shown to improve performance and reduce exercise-induced oxidative stress and muscle damage. 🔺Therapy is useful for healing wounds, damaged muscles and tissues. As early as the early 1960s, scientists discovered that red light accelerated wound healing and reduced pain, inflammation and swelling.
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Technology. Red Light Therapy Energy Production, Metabolism, Thyroid Health One of the main functions of red light therapy is to increase mitochondrial energy production. Photobiomodulation enhances the mitochondria (the parts of the cells that produce energy), as a result they produce more ATP (adenosine triphosphate), which causes the energy level to increase. Hormonal health in men New evidence suggests that red light therapy stimulates Leydig cells in the testicles, which helps to produce more testosterone, increase low libido and restore sexual function in men. Brain and cognitive function Red light therapy is now also used to treat degenerative and traumatic brain diseases and improve brain imaging by increasing visual acuity and improving the course of vision-related diseases such as scotoma and others. And that's just part of it! More to follow.
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Can heat exposure kill pathogens? Heat such as the sauna is a hormetic stressor that activates the body's self-protective systems and recycling "garbage". There are studies on how the sauna reduces the incidence of flu, respiratory illnesses and colds. 🔸Elevated body temperature increases the number of white blood cells, neutrophils, interferons and cytotoxicity of natural cells — killers with an antiviral effect. 🔸Hyperthermia stimulates heat shock proteins, repairing damaged proteins and suppress viral replication. 🔸Heat promotes autophagy, eliminating pathogens and bacteria through immunophagy. Use heat to boost immunity, speed muscle recovery, increase stamina, and eliminate dead cell parts. Ways to achieve hyperthermia include going to the sauna, exercising, hot yoga, isometrics and fasting (promotes heat shock proteins and autophagy, but not hyperthermia).
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How to learn from your own mistakes Biohacking's motto is "Become the best version of yourself." What can be achieved by breaking old patterns of thinking and behavior. The "double loop of learning" model will help. It is based on the idea of "second-order observation. You have to learn how to observe first-order observers. The first-order observer sees things as they appear to him. And the second-order observer explains what the first-order observer sees on the basis of his mode of observation. The mode of observation is a peculiar "blind spot" of the person. From the theory on observation, psychologist Chris Argyris and philosopher Donald Schön have created a model of the "double loop of learning." 💡"Double loop" means: question what you do, try to break your own patterns. It's important to reflect, to analyze why you're doing it this way. 💡The "double loop" problem is the mismatch between our intentions (espoused theory), and what we do in reality. We deserve what we have. Until we change it!
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What you really wish The philosopher Abraham Maslow published a model in 1943 that deciphered human needs. He came up with the following, completely simplified but meaningful distribution: 1. Basic physical needs (food, sleep, warmth, sex). 2. Security (housing, steady work, health, protection from danger). 3. Relationships (friends, partners, love). 4. Recognition (status, power, money). 5. Self-actualization (individuality, development of talents, but at the same time faith and transcendence). The first three points deal with needs. If they are met, a person's motivation in this direction disappears. Points four and five refer to dreams, the so-called needs for growth, and it is impossible to satisfy them fully. The model gets interesting if the pyramid of needs is contrasted with the pyramid of dreams. The basic rule of thumb in the Western world is that we dream the most about the things we need the least.
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Biohacking is not just for the rich "Biohacking is only for the rich" is a phrase you hear frequently. Obviously, more is available to people with high incomes, BUT! Changing habits is free. Quality sleep is the foundation of health and optimizing it is free. A tremendous part of biohacking is using technology to mimic the natural environment in an unnatural world. Let’s say, when you go camping in nature, you don't use grounding sheets. You just take off your shoes and get warm by the fire. Here are examples of expensive biohacks and their counterparts: 1. Hyperbaric oxygen therapy -> Wim Hof breathing techniques 2. Hydration supplements -> Celtic sea salt 3. Grounding sheets -> walk barefoot in nature, on grass 4. Blueblockers glasses -> candlelight and don't use gadgets after sunset 5. Organic food from the supermarket -> farmer's market 6. Red light therapy -> watch sunsets and be in nature 7. Muse meditation device -> meditate in nature with birdsong.
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Goals and Productivity One of the best goal-setting systems is the O.K.R. A goal is what you want to achieve, and key results (KR) are how you want to achieve it. This system is used by Google employees, and numerous startups choose it for their development and growth. The three key elements of the O.K.R. system are: 📍First, set a goal; it must be audacious. 👉🏻Objective: Send man to Mars in 2022. 📍Second, define the KRs, their quality, set a timeline. 👉🏻KR: By the end of the year, build a rocket that can reach Mars. 📍Third, use color coding to keep track of tasks. This will help improve planning for achieving the KR. Place KRs weekly under three color labels: red, yellow, and green. Under the green should be those KRs achieved 70-100%. Yellow should be 30-70%, which means you need a plan to improve your strategy. Under red, it should be less than 30%, and you either need a new plan or you need to replace the KR completely.
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How is sulforaphane beneficial? Sulforaphane features antioxidant, anti-inflammatory, immunomodulatory effects by increasing the production of a dominant nuclear transcription signal protein known as nuclear factor erythroid-derived 2-like 2, or Nrf2 for short. ⚡️ Its activity and decline have serious health consequences. Nrf2 regulates the transcription of the antioxidant systems glutathione, thioredoxin, and enzymes involved in phase I and phase II detoxification. ❗️This makes it one of the most potent regulators of cellular resistance to oxidative and xenobiotic stress. Sulforaphane is metabolized from glucoraphanin, and it is particularly abundant in broccoli germinated seed extract. The conversion is increased 3 to 4 times when combined with mustard myrosinase. Rosemary is another inducer of Nrf2. ‼️ In addition to antioxidant support and detoxification, foods with sulforaphane are essential in estrogen dominance; it helps restore estrogen receptor expression.
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How to slow down the aging immune system Your chronological age may vary from your biological age. Chronological age reveals how long you’ve been alive. Biological age reflects the age of your body and health. You may be young chronologically but old biologically and vice versa. The same goes for your immune system and metabolism. Immunosenescence is an aging immune system characterized by aging zombie cells that don't perform their functions and yet don't die, poisoning everything around them by releasing pro-inflammatory substances called "" or SASP. They spread oxidative stress and suppress immune function. Factors that accelerate immunosenescence: ❌ Chronic stress ❌ Chronic inflammation ❌ Nutritional deficiencies ❌ DNA damage ❌ Excessive oxidative stress and free radicals ❌ Visceral fat and obesity ❌ Metabolic syndrome and insulin resistance ❌ Chronological aging
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How to know when it's time to change jobs? Most people feel frustrated at their jobs, and it affects both their mental and physical health! This model will help you assess your job situation. For three weeks, ask yourself three questions every night and place your answers on a scale from 1 (not at all wrong) to 10 (absolutely right) on the axes: Obliged: how directive, ordered am I given tasks? Skilled: in what degree do my skills match my assignments? Wanted: how much does my present activity correspond to my desire? Analyze the shape of the resulting "sails" in the drawing. If you are in progressive motion, then you have a varied activity. If nothing changes, ask yourself: • What are you willing to do? • Are you able to do what you really want to? • Do you mean to do what you know how to do? • What can you do? If you cannot do something, you have to practice!
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Cognitive training. "Neurobics" This "exercise" for the brain makes your memory sharper, aids the departments and areas of the brain to function faster and more harmoniously, with a positive effect on your mood. The main conditions to be met by exercises for the development of the brain: • Engage at least two of your senses. Minimum one of them should act in a familiar situation in a new context. You should turn off the sense normally engaged in such a context. • Involve all types of attention. Alternating between strong concentrations and some light activities is helpful. Examples of "neurobic" exercises: • Move around the house with eyes closed. • Write with your left hand (if you are right-handed) • Change your normal route • Inhale and savor the scent of food, flowers, and perfume • Identify things by feel • Perform unfamiliar tasks • Answer habitual questions out of the box, etc. The main principle of "neurobics" is to constantly change yourself and improve everything around you.
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Chronic stress and emotional exhaustion Here's a non-obvious reason why we may constantly feel emotionally exhausted, depressed, and find it challenging to concentrate. It's an unconscious addiction to the daily emotional roller coaster. 👉🏻We stay up nights, running somewhere, constantly checking the phone to be "on stream", watching the news, lots of worries and a chronic lack of time. Adrenaline, as a reaction to stressors, is addictive, but at some point we lose sensitivity to it, forget how it feels to be normal. Emotions do not last long, but to extend the adrenaline buzz, we begin to revive them through repetitive compulsive thoughts, looking for those relationships to feel the full range of such familiar emotions. ❗ And our body responds by releasing neurotransmitters and triggering hormonal responses. The heart rate increases, pupils dilate, and a state of hypervigilance sets in. How to get rid of it? Find out in the next post🌿
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What happens to the body in the sauna and how long should you sit in it? According to research: 5-10 min - you start to sweat and the body starts to eliminate toxins 12 min - heart rate goes up 15 min - white blood cell count increases, growth hormone increases 5 times 20 min - optimal to benefit the cardiovascular system 20-30 min - heat shock protein response 30 min - blood sugar decrease, insulin sensitivity increases 30+ min - risk of dehydration 60 min - growth hormone increases 16 times 60+ min - excessive loss of minerals, danger of heat shock The minimum effective dose for health is 15-20 minutes, but excessive sitting in the sauna is not beneficial. It is also worth bearing in mind that the sauna should be mild, not scalding, at low to medium temperatures. Too high temperatures may not be beneficial, dangerous to health, especially for vascular health.
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How to speed up your metabolism ✅ Moderate calorie deficit – you need to stay in a small calorie deficit to lose weight, BUT a radical shortage can lead to metabolic adaptation. 👉🏻Subtracting 300-500 calories (that's one or two desserts) from the daily norm is the best solution for most people. ✅ Increase your daily physical activity – e.g., set a goal of walking 8-12,000 steps a day. ✅ Build muscle mass – cardio workouts are fine, but they don't burn as many calories as people imagine. It's better to use your workout time to exercise with heavy equipment. 👉🏻This not only burns calories, but also helps you build muscle so you burn more calories in the long run. ✅ Make a diet high in protein – it's essential for building muscle, but did you know that it takes more calories to break it down than it does for carbs or fats? 👉🏻Consume approx. 1.8-2.2 g of protein per kg of your weight and your goal will be reached.
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Is the Earth FLAT or is it ROUND? Well It's ROUND of course but Flat Earthers seem to think otherwise, hence their title. Join the Flat Earth Debunked channel as it debunks misconceptions, renders strawman arguments pointless and better explains our solar system to those who aren't physicists. We post regularly and chat is active, all are welcome, Flat Earthers and Normal people alike. Main Channel: Chat:
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How to set the right goal to achieve it John Whitmore's model Once you've set your goal, break it down into intermediate actions. The final goal is your dream, such as: "I'd like to run a marathon." Interim actions are steps toward the final goal, something like, "I'd like to run for half an hour every morning." ✅Write your goal on paper and check step by step whether it meets the fourteen requirements of the suggested model. ❗A few more notes: if the goal is unattainable, you have no hope, and if it is not a challenge for you, you will lack motivation. In case the fourteen steps would require you to make an exorbitant effort, observe at least the following basic rule when formulating your goal: KISS – Keep It Simple, Stupid! "The greatest danger for most of us is not that our aim is too high and we miss, but that it is too low and we reach it", Michelangelo Best of luck reaching your goals🏆
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Weight, Metabolism, and Lifestyle People claiming they cannot lose weight due to a slow metabolism are mostly mistaken. Sure, their metabolism may be a little slower than normal, but still, they have complete control over most of the factors causing it to lag. ❗The most widespread mistake is trying to cut calories consumed to the critical minimum or exhausting your body daily with cardio exercise or doing all of the above. This turns out to be a challenge. Your body is trying to achieve homeostasis, a state where it neither gains nor loses weight. If you are chronically malnourished or exercise excessively, your body will adjust to this over time.
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Oral hygiene routine worth incorporating into your daily regimen! It is a simple and effective Ayurvedic tradition existing for ages: ✅ Fights inflammation and including gingivitis ✅ Eliminates bad breath ✅ Soothes gums and helps eliminate fat-soluble toxins Research on: 📍Coconut oil contains lauric acid with antimicrobial properties. Research: PMID: 27261981 "Effect of coconut oil rinses on improving oral hygiene: a systematic review of randomized clinical trials." 📍The oil is probably just as effective against anaerobic bacteria of the genus Streptococcus as conventional chlorhexidine. Research: PMID: 27891311 "Comparison of the antibacterial effectiveness of coconut oil and chlorhexidine on Streptococcus mutans". 🥥 How to do it? In the morning, while washing your face, take a tablespoon of coconut oil and gently rinse your mouth with it for 5-15 minutes. Next, spit it into the sink, stray
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Telegram sells off branded links💎 Just so you realize: @bitcoin is already sold for 5 bitcoins. Among the cool ones that can still be re-bought for ridiculous money and sold for more👇 , , , , , Important: all channels are shared with links and each one grows on its own every day. Hard to imagine how much might be worth by 2030😅 For questions about buying channels, email here: @Number_997
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Melatonin is more than just a sleep hormone Although melatonin refers to the hormone of darkness and sleep, it regulates numerous other processes in the body: ✅ regulates antioxidants and has antioxidant properties itself ✅ controls both autophagy and apoptosis, eliminating old cell parts or dysfunctional cells ✅ protects and cleanses the brain ✅ supports growth hormone production and bone health ✅ strengthens the immune system and fights infections ✅ promotes memory consolidation and learning. Melatonin is one of the vital hormones influencing aging and longevity, not only due to its effect on sleep, but also because of all these features.
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Minerals affecting stress and recovery 1. Sodium - helps reduce cortisol levels and balance electrolytes. 2. Iron - supports tissue oxygenation and metabolic rate. 3. Selenium - lowers oxidative stress and provides antioxidant protection. 4. Manganese - ensures antioxidant protection. 5. Potassium - regulates blood pressure and protects against hypertension. 6. Zinc - supports the synthesis of hormones such as sex hormones and thyroid hormones, oftentimes stressed. 7. Iodine - key to thyroid hormones and metabolism. 8. Magnesium - reduces stress and its negative side effects.
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This team has developed NFT projects worth millions of dollars 👉🏻 @eva_codes_bot Yep, it's a real project. And, yep, they're working all over the world. Strange if you still haven't heard of Evacodes... Take a look for yourself: 1. Evacodes is a global leader in the blockchain development field according to Clutch, GoodFirms, DesignRush, TechReviewer () 2. The company - a top agency on Upwork (44 projects and 100% job success rate). 3. The team - experts in solidity, web3, rust, algorand, Binance Smart Chain, Solana. Feel like launching your own blockchain project with no delays, hassles or fuss? This is the right place for you:
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Mood, brain and gut – how are they related? 🔸 Mechanisms: 1. Serotonin — Enteroendocrine cells in the gut produce the neurotransmitter serotonin, affecting the brain and mood. 2. Cytokines — The intestinal microflora induces immune cells to produce anti-inflammatory cytokines, which can cause depression and anxiety. 3. Vagus nerve — The higher the tone of the vagus nerve, the less emotional stability a person has, as well as resistance to stress. 4. Bacterial products — Microbes produce metabolites including butyrate, short-chain fatty acids, GABA and tryptophan, which enter the brain through the blood vessels and regulate neurological function.
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Electrolytes — essential to learn! Getting enough electrolytes is vital for everyone, especially those on a low-carbohydrate diet. When we cut back on carbohydrates, our bodies increase the excretion of water and electrolytes due to low insulin levels. ❗An electrolyte deficiency results in impaired neuromuscular responses. Salt deficiency causes seizures. Sluggishness and nervousness set in. To restore the balance it is recommended to take: ✅ mineral water. ✅ fruit and vegetable juices (preferably red, orange or yellow) ✅ special drinks for athletes ✅ coconut water. Coconut water is better than other drinks for restoring electrolytic balance. It contains sufficient amounts of micronutrients - potassium (250 mg per 100 ml) and sodium (105 mg per 100 ml). The composition of coconut water also includes: • B vitamin complex (B1, B6, B12), calcium, phosphorus, iron, magnesium, zinc, enzymes and cytokinins, selenium, riboflavin, vitamin C.
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4 negative habits affecting cognitive health and brain function 🔸1) Inactivity (physical and mental) – running metabolic processes, being physically active, and performing cognitive tasks (such as learning) help slow down brain aging. 🔸2) Multitasking – studies indicate that people who consider themselves "zealous multitaskers" perform worse on multitasking tests as well as cognitive flexibility tests (switching between different tasks). 🔸3) Loud music – a research shows that listening to music on headphones at 50% volume for an hour a day has a negative effect on young people's hearing. And brain scans reveal that hearing loss contributes to brain atrophy. 🔸4) Media spaces – a survey found that users of media spaces and social media found increased activity in the right prefrontal cortex along with poorer attention span test results.
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What is going on with the body during sleep deprivation ✅ 12-16 hours - adenosine levels begin to rise in the brain, mild fatigue appears. ❎ 20-24 hours - fatigue sets in, concentration drops noticeably, motor control and coordination deteriorate, risk of accidents increases. ❗36 hours - high blood pressure, high blood sugar, confusion, memory lapses, resemblance to alcohol intoxication, inability to recognize facial expressions and emotions. ❌ 48 hours - microsleep, immune system suppression, increased hunger and decreased satiety, slurred speech. ❌ 72 hours - irresistible desire to fall asleep even standing up, hallucinations, impaired senses, increased risk of serious accidents, paranoia, anxiety, depression. ❌ 4 days - absolute exhaustion, presence of physical pain, high blood pressure and confusion. You may feel almost awake because of cortisol and stress hormones, but this is temporary.
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Productivity, the brain, and distractions Research found that people get distracted after an average of 11 minutes of work on a project. After that, it takes 25 minutes to get back to the original task, and other times the employee just doesn't get back to it. Every three minutes, the person switches to another activity - such as starting to make a phone call. When going back to the interrupted task, your ability to concentrate is reduced. If you switch ten times an hour, only a fraction of the time you have at your disposal will be spent on productive reflection. Less energy means less ability to grasp, make decisions, memorize, and focus. The result is mistakes in completing an essential task. 🔺How to cope: when you are engaged in complex thinking activities, you should turn off all communication devices. The brain prefers to focus on close, momentary things — it takes less effort.
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How to support the immune system Vitamin C is not the only way to boost your immune system. Eating oranges and lemons alone won't work a miracle. Here are other things with much stronger effects on your immunity: 🛌 Sleep is the period when the body recovers. Getting at least 7 hours of sleep is critical to your health. For many people, going to bed between 10 p.m. and 11:30 p.m. is optimal. ⛱ Vitamin D controls almost all physiological processes in the body, including the immune system. 🏋🏼♂ Exercise increases natural killer cells and slows down aging of the immune system. 🧖🏼♀ Sauna has been preventing flu and other respiratory infections for centuries. 🌞 Sunlight increases vitamin D levels, but also regulates circadian rhythm. 💎 Minerals are necessary for immune cells to function and enhance antioxidant defense. 💊 Beta-glucans have anti-inflammatory and anti-cancer properties. 🌿 Elderberry has many immune-boosting compounds.
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Are you getting enough sleep? Studies indicate that insufficient sleep increases the risk of many diseases. The optimal amount of sleep for adults is 7-9 hours (7.5 hours for most people) Sleep less than 6 hours has been found to increase the risk of all-cause mortality by 15%! 😳 It also leads to an elevated risk of diabetes, obesity, Alzheimer's disease, and other serious conditions. Your ability to concentrate and complete tasks would be severely impaired. 👌🏼 On the other hand, 7-9 hours gives your body enough time to "fix" itself and recover. Your mental and physical state would reflect this. On average, how many hours a night do you sleep?
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Effects of carbonated drinks Constant fatigue, overweight and type 2 diabetes, deterioration of the immune system and liver, as well as imbalance of hormones, the appearance of acne or bad skin? Oh, yeah, that's exactly what soda is ready to give you, even diet☝🏻 We've evolved by drinking regular water. No harmful chemicals or toxins: just a vast array of minerals to revitalize the blood and boost energy. Natural water is exactly what was "created" for our bodies (and kidneys) to supply fluids and produce detoxification. Strongly carbonated drinks with high sugar content are heavily processed, contain plenty of dye and barely contain minerals, which dehydrates us and supplies with a huge amount of harmful chemicals and preservatives. ✅Try replacing it with filtered mineral water and adding some lemon or lime to it.
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How to create a Top Telegram channel and make 4 office salaries on it? The hard way: 1. Take out a big loan. 2. Try to promote the channel from scratch The easy way: 1. Buy a successful ready-made channel. 2. Receive money immediately after purchase! is a place with proven channels for sale, which are already generating income. No cheaters are not allowed here - only safe transactions under the supervision of a reputable guarantor 95% of newbies lose their budget for nothing, stop with this nonsense! Scroll through the , choose a channel after your heart, and welcome to the admins' hangout.
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The connection between oral and lung health Basically, people only talk about intestinal microflora, but in fact, other parts of the body do have microflora as well! Oral microflora are all the microorganisms found in a person's oral cavity. 👄 The habitat of oral microorganisms are the teeth, gums, tongue, cheeks, lips, hard and soft palate. Add the tonsils, pharynx, esophagus, ears, and vocal apparatus. The respiratory system includes the nasal passages, sinuses, and lungs. 🫁The surface of the lung, like the mouth, is exposed to microorganisms from the nose through the trachea. Lung infections depend in part on oral infections that travel to the lower respiratory tract. 🦷 Dental plaque can act as a "repository" for bacteria causing respiratory disease, especially in people with periodontitis. ✅ By strengthening your oral health, you're boosting your lung immune system, which fights respiratory diseases. What is especially relevant in winter!
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What’s the best time to train While it's true that working out at any time is better than not doing it at all, there are more and less good times to do so. Your body's circadian rhythms determine many aspects of physical performance: ❌ Cortisol levels go up in the morning, which makes you perk up. To avoid putting your body under too much stress by working out at this time, it's better to wait until it drops. ✅ Around 2 p.m. to 5 p.m. your physical strength, speed and agility are at their peak performance, thus making this the best time to workout. ❌ Studies reveal that exercising late at night reduces sleep quality and at times leads to problems falling asleep. Therefore, it is best not to exercise a few hours before bedtime. P.S.: That’s a general guideline, there may be differences in individual cases, as the daily routine will vary slightly from one chronotype to another.
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What’s the best time to train While it's true that working out at any time is better than not doing it at all, there are more and less good times to do so. Your body's circadian rhythms determine many aspects of physical performance: ❌ Cortisol levels go up in the morning, which makes you perk up. To avoid putting your body under too much stress by working out at this time, it's better to wait until it drops. ✅ Around 2 p.m. to 5 p.m. your physical strength, speed and agility are at their peak performance, thus making this the best time to workout. ❌ Studies reveal that exercising late at night reduces sleep quality and at times leads to problems falling asleep. Therefore, it is best not to exercise a few hours before bedtime. P.S.: That’s a general guideline, there may be differences in individual cases, as the daily routine will vary slightly from one chronotype to another.
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What’s the best time to train While it's true that working out at any time is better than not doing it at all, there are more and less good times to do so. Your body's circadian rhythms determine many aspects of physical performance: ❌ Cortisol levels go up in the morning, which makes you perk up. To avoid putting your body under too much stress by working out at this time, it's better to wait until it drops. ✅ Around 2 p.m. to 5 p.m. your physical strength, speed and agility are at their peak performance, thus making this the best time to workout. ❌ Studies reveal that exercising late at night reduces sleep quality and at times leads to problems falling asleep. Therefore, it is best not to exercise a few hours before bedtime. P.S.: That’s a general guideline, there may be differences in individual cases, as the daily routine will vary slightly from one chronotype to another.
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⚡️ Elon Musk refused to buy Twitter. Meaning that in the next few months we are likely to hear about Twitter everywhere (and we already do) - including on Telegram. Guess where I'm heading with this? That's right, creating a channel on Telegram about Twitter is mega actual now. You know who will get the most juice? - Whoever gets this original username 👉🏻. Speaking of which, it's on sale now for only 350,000 rubles. You can just: - Email and become an owner in 10-15 minutes. - Delegate all work processes to a team of experts already working on the channel - a stable source of passive income. - Sell it for X2 in 6-8 months, and even more - it all depends on Twitter policy. It's a good time to consider buying it. Twitter is still on sale, gentlemen😉 👉🏻For questions about purchasing a username and channel, write here:
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As I promised, few more rules for brain development🧠 ▪️ Play logic games and use brain "exercisers" (amazingly, even tetris is proven to develop the brain, yet now there are many mobile apps for this task, as well as online services). ▪️ Solve complex puzzles (not crossword). The right thing to do is to tackle your life's challenges, and they're going to get harder over time. It is a law — you set a goal, achieve it, set a new one, get a new problem or challenge, solve it and develop your brain this way. It's basically a spiral growth system. ▪️ Meditate. ▪️ Talk to smart people more, read books, learn new and exciting things. That improves mental and logical-mathematical intelligence.
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Things to do to exercise your brain and ways to ensure that Alzheimer's, Parkinson's, and dementia never apply to you👇🏼 1️⃣ Eat a healthy and balanced diet. I guess it's pretty clear here. Nuts, berries, superfoods, sprouts, seeds, etc. are brain nutrition. 2️⃣ Have exercise, to feed the blood to the brain. Our neurons need constant nourishment, otherwise they die faster. Playing sports and exercise, and especially aerobic activity, which increases blood flow to the brain and blood flow to us, is essential. I clearly feel that after a good run or swim, my brain functions much better and faster. 3️⃣ Use so-called upside-down, head-down poses (especially recommended before going to bed). So that the blood exchange can take place. Cause we are straight walkers. And blood stagnation does occur in the brain and in the cerebrospinal fluid. There are a few more tips, which I'm gonna tell you a little later ;)
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Dear subscribers, help us solve the $1,000 riddle👇🏻 Story: Recently, a mysterious channel popped up on Telegram: . No one knows its creator. No one knows its purpose. One thing is certain: cool artists are releasing tangible art in NFT that will be worth hundreds of thousands of dollars. Anyone who reveals the secret of will have the chance to get their work for free. It's hard to imagine what those can be sold for. So, help us solve this mystery:
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Thread the Needle Pose, or in more "yogic" terms, Parsva Balasana 🧘🏻♂Move and keep in mind that motion is life! Yoga is beneficial at all times. ✅One of the asanas is the thread the needle pose, making your spine more flexible, strengthening your abdominal muscles and improving your digestion. To perform the exercise correctly, follow the rules: 👉🏼Stand on your knees and straight arms, one of them lifted up and then bring it behind your torso. Get into a comfortable position and hold that pose for a few minutes. Repeat the same on the other side.
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Última actualización: 19.09.22
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