by admin | Jun 5, 2022 | Mind
Limiting Beliefs & How To Destroy them
The human species is the most complex being known to man, due to the extended neural network we all have. This highly evolved nervous system allows for complex thought processes, deep emotions and the ability to manipulate matter more than any other species we know of.
And though it appears that we are all demi-gods on planet Earth, we all have our own limitations, which stop us from achieving our best life or even being the best version of ourselves. In this article, we’ll give you our insight on limiting beliefs and how to work through them, so without further ado, let’s get to it!
The Human OS
Just like smart devices (computers, smartphones, etc.), we humans also have an operational system (OS) we run on. For smart devices, that may be Windows, iOS, Android or whatever else, but in our species, that operational system is called “mindset”.
Your mindset is made up of belief systems, which determine your interpretation of the world around you. Besides that, the mindset you’re in will cause a loop which we’d like to refer to as the “Think>Feel>Behave” loop.
| Example: You are low on money and your rent and bills are due soon |
| Thought |
“I don’t have much money, I’m screwed, there’s nothing I can do.” |
| Feeling |
Desperation, scarcity – You’re about to hit rock bottom |
| Behavior |
You ask someone to lend you money / You start selling items of yours / You open up a line of credit |
Now, certainly, asking someone for money or opening up a credit line can certainly save your butt, but really, think about it – Is that the only option that exists in the world?
Probably not.
What Are Limiting Beliefs?
Limiting beliefs are basically any thoughts and opinions which appear to be the absolute, objective truth in your experience/situation. These are essentially the things that keep you away from achieving your goals, whether they are financial goals, fitness goals, etc. Now, in the context of greater achievement, limiting beliefs are something bad, but at their very core, limiting beliefs are your brain’s best bet.
Your brain, in fact, ALWAYS expects the worst, so that it can deal with whatever comes its way. So to a certain extent, limiting beliefs are a survival mechanism that has evolved over millions of years. However, nowadays we live during the safest time possible and even more so, the time with the greatest opportunities available globally.
That is to say that in the 21st century, limiting beliefs don’t really protect us, but rather block us from achieving our true potential. “The only thing that’s keeping you from getting what you want is the story you keep telling yourself.”
The Origin
Now, though limiting beliefs may have a negative impact on your personal and professional success, we are not really trying to guilt trip you here. Even the most successful people have those limiting beliefs and it is a life-long quest to get over them.
The first step, before you try and destroy them, is to understand the origin of your self-limiting beliefs. In the book “The biology of belief”, Dr. Bruce Lipton explains how most of our self-limiting beliefs are developed throughout our earlier years (up to 7 years old).
During that time, the brain works in wavelengths that are very similar to those in a hypnotic state. In other words, as kids, we are open to information, take everything for granted and accept it as the truth itself. During our childhood we develop beliefs of all kinds – Ones that support our growth and character and also, ones that limit us from achieving during later stages of life.
The Quest
Those limiting beliefs we all hold only manifest during the later stages of life, when we have to take care of ourselves and work for our own development. After your teenage years, your quest is to recognize and work through those limiting beliefs, in order to update your human OS and achieve any vision you may have.
In the second part of this article series, we’ll give you our actionable tips to help you bash through the door of limiting beliefs and create the best version of yourself possible.
Stay tuned!
by admin | Jun 5, 2022 | Health, Mind
Is Depression An Inflammatory Disorder?
Just a decade ago, the thought that inflammatory mechanisms might lead to the emergence of MDD (major depressive disorder) was so ground-breaking that it could endorse reviews. However, a Medline search turned up thirty-seven review articles that explicitly showed the links between immune-inflammatory variables and depression, or the therapy of depression.
Another study connecting inflammation to depression is scarcely necessary against such a growing backdrop. Instead, we believe it is worthwhile to address the connection between depression and inflammation in this article.
Is Depression an Inflammatory Disorder?
Fully understanding the immunological foundation of diseases has fundamentally changed the treatment of inflammatory disorders. Immunologic mechanisms could now be involved in the maintenance and development of mental disorders, establishing a whole new pathway for unique psychiatric disease prevention and treatment strategies.
The immune mechanisms associated with depression have garnered the most interest. A large body of evidence supports the idea that the immune system, in general, and inflammation, in particular, are pathways to disease in a large percentage of depressed individuals. Even though the link between depression and inflammation may appear clear at first sight, it is considerably more complex and complicated than many people assume. But one thing remains clear;
Depression is not an inflammatory disorder
One of the most significant things that were discovered about depression and inflammation is that depression is not an inflammatory illness, and not every individual experiencing depression has elevated inflammation. Yes, numerous studies have shown increased average concentrations of markers of inflammation in despondent persons when compared to control studies.
Acute inflammation is seen in a variety of mental illnesses, such as anxiety disorders, bipolar disorders, personality disorders, and schizophrenia, and personality disorders among others. These findings imply that inflammatory processes are transdiagnostic, appearing in subgroups of people suffering from a variety of mental illnesses.
The Link Between Depression and inflammation
An inflammatory reaction that lasts too long may cause chaos in our systems and leave us at risk for mental health problems and other diseases.
Inflammation markers, for instance, are higher in individuals with depression than in individuals who are not depressed. Inflammatory markers can also reflect the degree of depression symptoms. A twin with a greater CRP level (a marker of inflammation) is more prone to depression half a decade later, according to research that investigated twins who had 100 percent of the same set of genes.
Doctors found that Hepatitis C and cancer patients receiving IFN-alpha treatment (which boosts the immune system) were also depressed. This therapy caused a surge in the production of pro-inflammatory cytokines, a condition that resulted in appetite loss, sleep disturbances, anhedonia, suicidal ideation, and cognitive impairment. These findings support the inflammatory theory of depression.
Following extensive research, it was shown that the increased frequency of depressive symptoms among patients administered FN-alpha was not solely due to their illness. Investigators used a simple way of dosing healthy participants with immune system intruders and discovered that those administered had greater rates of depression symptoms than those who got a placebo. Anhedonia, negative mood, sleep problems, social isolation, and cognitive problems were reported by the participants who were stimulated to get an inflammatory reaction.
Treating Depressive Episodes as a Systemic Disease
What would depression signify in terms of therapy if seen as part of systemic disease? Aside from the apparent link to pharmaceutical therapies like antidepressants, it implies that adjustments to the body’s processes may also assist to reduce depression. While mind-body therapies are essential, those that address physical systems may be even more so.
Therapies that target physical variables like sleep, nutrition, and exercise, for instance, might be a beneficial supplement to medical and psychological treatments.
Even in this case, thinking outside the box is necessary.
by admin | Jun 5, 2022 | Mind
Achieving Emotional Balance
In a dynamic world like ours, life can get so stressful and no matter how positive we try to be, unexpected turns sometimes happen, leaving us overwhelmed. Emotions are an essential part of our being, and how we deal with both negative and positive emotions plays a major role in shaping our life. This is why emotional balance is important.
It is the ability to stabilize our feeling and reaction in the face of unpleasant circumstances, rather than reacting automatically. Being emotionally balanced does not mean you don’t have unpleasant feelings; it means you can control your reaction towards them. If you have been feeling elevated levels of anxiety and confusion about how to handle them, there are simple, actionable steps you can apply to better control your emotions.
So let’s have a look at what you can actually do towards improving your emotional balance.
Steps to Achieving Emotional Balance
Being overly swayed with negative emotions will leave you anxious, stressed and cause unhealthy reactions. Furthermore, it can also develop unhealthy coping mechanisms, which is something you don’t really want. No matter how much you struggle with this, you can achieve emotional balance by applying the following strategies.
1. Be Self-aware
Being self-aware helps you identify your weak spots, cultivate healthy habits, and let go of the not-so-good ones. This helps you recognize the emotions you are feeling and the reactions they trigger which is essential for better emotional health. Once you recognize these emotions, acknowledging the negative feelings rather than suppressing them is a way to deal with them.
This way, you start to brew a healthy relationship with your emotions and are able to catch any automatic reaction of yours. It is helpful to verbalize how you feel at that instant, e.g. “I am angry at this situation”, “I feel scared”. Naming your emotions nullifies their power and makes you react more consciously. If you find this difficult, try journaling, this is another way to let out your feelings.
2. Develop a Healthy Sleeping Habit
Inadequate sleep can put you in a foul mood, which means that the body requires sufficient sleep for emotional and physical wellbeing. Though some circumstances can cause you to promote insomnia, it is crucial to find ways to increase your chances of a good night’s rest.
If you have difficulty sleeping, there are some routines you can start to improve your quality of sleep. Try to develop a sleeping pattern and stick to it, reduce caffeine intake, and avoid taking your devices with you to bed. Also invest in the setup of your bedroom, great lighting, and comfortable beddings, as well as pre-bed meditation and breathwork.
3. Practice Gratitude
Finding things to be thankful for will improve your outlook on life. It could be difficult to see the good in inconvenient situations but focusing on the positive, no matter how little, improves your emotional state. Pause at intervals throughout the day to identify things you are grateful for.
Make sure you are genuine with your feelings, and if you don’t have something to be thankful for currently, think about any moment in the past you loved. This is a good way to achieve emotional balance.
4. Learn to Manage Stress
Identifying the signs of stress and devising effective management techniques help with emotional balance. When distressing situations occur, try to spot your reaction, and learn to pause before responding. Your breathing can serve as pointers to your stress level if you find yourself breathing irregularly or erratically, and take deep breaths to regain control.
Meditation and yoga are also perfect stress management strategies, as it is a great tool for emotional balance through self-reflection and self-discovery.
Conclusion
Remember that the difficult times are only temporary, and are a normal part of life. The onus then lies on you to acknowledge these feelings and find the right balance to work through them. If you are having a hard time controlling your emotions, practicing the tips in this post will help you become more emotionally balanced, so do consider those!
by admin | Jun 5, 2022 | Fitness, Mind
Training & Nutrition as tools | Realizing Your True Physical & Mental Potential
We live in times where fitness has become a massive trend and paradoxically, fewer people consider it important, giving way to other things to get on top of their priority list. The collective paradigm about health, nutrition, and fitness has been warped beyond belief. This therefore leads to more people than ever getting lost in a vicious cycle of non-sustainable physical, nutritional and mental habits.
And while getting fit and starting a diet is just a “Someday” goal for many people, the truth is that it is the natural way the body should work.
The Modern-Day Lifestyle
Humans as a species have been on this planet for at least 200,000 years and for the most part, it has been a survival game. It has only been the last 30 years that we’ve had easy access to such an abundance of foods, which can even be delivered to your doorstep! So, you see where this is going, right?
We are way beyond our natural human patterns of movement and nutrition, working sedentary jobs and eating heavily-processed, nutrient-poor foods. What we now call training is actually the way things worked for most of human existence.
Here’s The Best Part Though
Your HEALTH determines your performance in every other aspect of your life. Think about it, too many people often get to the point where neglecting their body becomes habitual, rather than a choice. This usually leads to an overall decrease in the quality of life, where they feel mentally and physically exhausted just a couple of hours into the day. As this happens, it gets harder to focus and perform well on your other activities.
This is where physical, nutritional, and mental practices come into play.
Fitness & Nutrition as tools
By now you should know that the best thing you can do to improve your performance in every aspect of life, is to keep your body & mind healthy. And quite frankly, the physical part of it is really simple – Using your body’s active components (training) and granting fuel for performance & recovery (food). As we mentioned above, the modern-day lifestyle imposes us to an environment where EVERYTHING we need is right around the block.
The question is, are you going to go to the gym or the pub?
Are you going to go to the grocery store or the burger joint?
Making all the right choices that will nurture all the various functions of the body, will ultimately set you up for a clear vision and good performance in all aspects of life. The goal is to create a plan you can adhere to and bring into your older years, to live a healthy and fulfilling life.
Physical & Mental Practices Anyone Can Use
Now that we have a firm grasp of the fact that taking care of your body is the least and easiest thing you can and should do, let’s have a look at actionable steps you can take towards that.
1. Bring diversity in your nutrition
Nowadays, more often than not, there are fad diets that overwhelm people trying to set up a concrete nutrition plan. Should you do keto, paleo, low-carb or intermittent fasting? The short answer is – Use whatever you can stick to in the long term. But when building out your nutrition plan, consider this: A balanced approach to nutrition is the best way to go, as each and every macro and micro nutrient has its own purpose in your physiology.
Eat some meat, some fish, grains, dairy products, fruits, vegetables, nuts and any other whole foods you may have in the local store. Remember that the different colors of food simply show the different nutrients available in that food. In this case, the more colorful your plate is, the better.
Enjoy food not only as a functional component of your health & recovery plan, but also a form of enjoyment and art.
2. Include endurance, strength & functional training
Your body is a complex biological machine that has a musculoskeletal system, used to move in the environment in a variety of ways. As we mentioned in the beginning of this article, the modern-day lifestyle robs us of most movements which we would otherwise do. This is exactly why, it is best to use as many functions of your body as possible. Contrary to popular belief, your “fitness” is not just about going to the gym and lifting weights.
It is much more than that. Your body can run, swim, climb, crawl, jump, pull, push, etcetera… Think about it – Each of those movements engages a different set of active components (muscles) The more of those components you frequently engage in challenging training sessions, the better your overall development will be. This is mostly valid for people who are not athletes, as competitive sports would require a different approach, the goal of which would be to maximize on a couple of physical properties.
3. Take care of your recovery
Whether you are doing light cardio or grueling strength training, leaving a window for recovery before the next session is always mandatory. It is this exact recovery window that allows the trained muscles/functions to reach the state of supercompensation. Supercompensation is essentially the point during recovery, at which the exercised muscles/functions have a higher working capacity than they did prior to the training bout.
This is what progress actually is – Your body preparing for bigger challenges! Here are our best tips to optimize your recovery:
- Get 0.8-1g of protein per lb. of bodyweight
- Eat 0.45g of fat per lb. of bodyweight
- Consume a solid amount of carbohydrates
- Hydrate yourself well (Avoid excessive thirst)
- Sleep 6-8 hours a night
- Let each muscle group rest at least ~72 hrs between strength training sessions
- Rest at least 24 hours between prolonged aerobic (cardio) sessions
- Get frequent deep tissue massages
4. Breathe more!
Besides robbing us of movement, the modern-day lifestyle often instills passive stress into the mind. If your mind is stressed, so is the body and we all know that chronic stress has long-term side effects that manifest in many aspects of our lives. And quite frankly – You don’t want that. This is where breathing exercises come into play.
Now, breathing is normally an autonomous function… until the moment you think of it. And this is actually good!
Consciously controlling your breathing pattern can have massive benefits on your autonomous nervous system (ANS) right away. Just 5-10 deep, slow inhales and exhales can instantly act as a powerful signal for the body.
That exact signal tells the ANS that it is time to relax and recover, thus allowing many glands in the body to secrete health-nurturing substances. The step-by-step breathing practice we have for you below, can be used daily to manage any type of stress and bring harmony back to the heart & brain.
Breathing practice
- Sit down comfortably and close your eyes, preferably on a quiet spot
- Place your hand on your chest and shift your attention to your heart
- Inhale slowly through your nose and into the belly, then up to the chest
- Exhale slowly through your nose, releasing any bodily/mental tension
- Repeat and focus your attention to your heart and breathing
This is essentially a meditation practice which has powerful effects even when done for a couple of minutes per day. The main goal is to focus on your heart & lungs and induce a powerful self-regulation signal. If any intrusive thoughts come to your mind, don’t follow and multiply them, just let them go and return your attention to the heart and lungs.
To Wrap It Up
Doing regular physical/training activity, eating well and practising mindfulness shouldn’t really be considered “goals”. These are rather just the tools you can and should use to set yourself up for better performance in any other aspect of your life. Modern-day cities provide everything you need for a complete biological optimization, right at your fingertips. But the catch is that they also make it easy for you to create a full-on biological disaster. The question is, which route are you gonna go? Choice is yours, make the rest of your life the best of your life.
by admin | Jun 4, 2022 | Mind
How Often Do You Call Your Parents
According to an Internet survey about the number of times they call their parents I started to think about it as well. The survey had a comment section, to which most of the people felt an obligation to share their experiences. Most were pretty basic – I haven’t called my parents since I went to college, or moved to a different city, our paths drifted apart, and so on. The thing that caught my attention was how many people actually fall into different states of depression after not hearing their parents, or children, voices for a longer period of time.
No, Mum, I’m Not Doing D-rugs
I am absolutely sure all of you that grew up in suburban families have heard your mum’s bickering about drugs and alcohol. At least once, admit it. Most of the time this comes as a stress ball being tossed in your face. Take a breather and don’t get mad at your mum, she is only thinking about your well-being. Most of the time when we advise someone on something that we do not agree with will be met with disrespectful behavior almost every time. Mums, don’t force your opinion on your kids, that could make them get more distant.
The Pressure Of Convo
The experience that we get during most of the conversations we have with our parents is met with a certain amount of pressure towards us. I’m not pointing any fingers, but parents can be a bit demanding sometimes. It doesn’t matter if it’s about your studies, the lack of a stable job, or not wanting to get involved with a person right now. It can cause stress, I know, but they’re doing it, because they care, don’t shun them from your life. Be understanding and they could eventually stop. Maybe.
There’s No Rulebook For This, Kids
Just imagine it – you’re out of the nest and you are thrilled and scared. Your parents are even more thrilled and scared than you are and don’t know how to cope with that. Checking up on them once in a while is a must if you want to lead a healthier personal life. Be more consistent in calling first, so they have an idea of your well-being.
You’re doing it for them, and doing it for yourself. As time passes you find out that living on your own isn’t that scary and can be lots of fun. For your parents it’s hell and they want you back, and at the same time want you to go your own way. It’s messed up, I know. Don’t get frustrated with them, there really is no rule book on how to deal with living without a person you’ve been taking care of for the last 20 years.
Parents tend to even fall into depressive moods after not being able to cope with their child not being there all the time. Such states may even lead to people not wanting to talk to other people outside of their homes.
Keep It In The Family
At the end of the day, you really don’t have a closer person in your life than your parents. Let that sink in for a while. Everything you do in your life is a reflection of their guidance. Be grateful, or don’t be, just don’t cut them out of your life, they are still your parents. It doesn’t have to be a chore, It needs to be light and from the heart. Make them smile, tell them about your day, or don’t, just let them hear your voice. It means the world to them to know that you care enough to let them hear you are doing okay.
by admin | Jun 4, 2022 | Health, Mind
How Important Are Micronutrients?
In the modern-day world, we are constantly blasted with often contradicting information about nutrition. Some people swear by the importance of protein and animal products, while others tell us it’s all about the caloric balance. Now, because fat, protein and carbohydrates are taking the majority of the attention, one thing remains quite ignored…
That is namely, the importance of micronutrients, which is the topic of discussion for today! So without further ado, let us go in depth on micronutrients and discuss what they are, what they do in the body and what the best sources are!
Macro VS Micro
So what exactly is the difference between macronutrients and micronutrients? Well, as the names suggest, macronutrients are the primary nutrients our bodies need in big quantities – Protein, fats and carbohydrates. These nutrients provide caloric value and are needed to sustain a healthy body weight and physiological functioning.
On the other hand, micronutrients do not really have a caloric value, but are just as important, due to their role in a variety of important processes all around the body. Micronutrients include phytochemicals, vitamins, minerals and last but not least, antioxidants! The body needs these nutrients to sustain the production of a variety of enzymes and hormones, which relate to the overall healthy functioning of the organism.
Micronutrient Deficiencies
Though the body needs micronutrients in small amounts, their absence quickly surfaces with a flurry of unwanted side effects. For example, a magnesium deficiency can cause you to:
- Have bad sleep
- Crave sugar
- Cramp
- Be unable to focus on the task at hand
Vitamins and minerals are an important part of human nutrition, mainly because they help kids grow healthy and strong, while adults can reap the benefits of sustained health. Fortunately enough, micronutrient deficiencies are generally easy to diagnose and can be seamlessly treated with various supplements and foods.
Common Micronutrient Deficiencies
With the abundance of nutrient-poor foods that many people survive on, micronutrient deficiencies are quite a common thing! Here are the most common micronutrient deficiencies found in humans:
- Vitamin B12
- Iron deficiency
- Iodine
- Magnesium
- Vitamin D
Some of these are easy to diagnose and don’t hide much risk, but others can cause severe discomfort and if sustained in the long term, even damage. For instance, B12 deficiencies which are common in vegans and vegetarians, can lead to anemia, memory issues, mood swings, irregular work of the heart and even neurological problems.
Micronutrient-Rich Foods
Unless you have severe deficiencies, micronutrient supplements are not really mandatory, as most deficiencies can be treated with a slight change in nutritional habits. Let’s have a look at the most vitamin & mineral-abundant foods!
- Fatty fish – Omega-3s, vitamin D
- Citrus fruits – Vitamin C, Folic acid
- Carrots – Vitamin A
- Eggs- Vitamin B, Iron
- Avocados – Vitamins B2, B5, B6 (And tons of healthy fat!)
- Kiwis – Vitamin A, C, E, K, Folate & Choline
Including these foods in your menu regularly will keep you away from deficiencies and maintain a balanced inner chemistry. Don’t like diversifying your food sources? Shoot for micronutrient supplements!
Take-Home Message
Your best nutrition plan is a good balance between macronutrients, micronutrients and calories. Though micronutrients do not provide a caloric value, they play important roles in a variety of bodily functions. Because their deficiencies will lead to worsened function, it is important to grant sufficient micronutrition through your food. Last but not least, micronutrients don’t really need to be tracked as long as you consume a variety of foods in decent amounts.
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