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5 benefits of intermittent fasting
Biohacking wouldn't be biohacking without talking about diet. Anyone who cares about healthy eating knows that eating enough protein and healthy fats, limiting refined carbohydrates, avoiding processed foods or excess sugar, and eating superfoods is the best thing you can do for your health. What we should or shouldn't eat is clear. That's all? It isn't. Studies show that healthy eating is not only about what we eat, but also when we eat. Intermittent fasting is one of the most popular diets for health, weight loss and energy. It didn't just earn its permanent place among health-promoting activities. What is Intermittent Fasting? Intermittent fasting is a type of eating that alternates between periods of starvation and food intake. Intermittent fasting is sometimes incorrectly referred to as caloric restriction, which is not entirely accurate. Although intermittent fasting may result in a partial restriction of total daily calorie intake, this is not necessarily the case. Intermittent fasting or time-limited eating is a type of eating in which only a certain time window is reserved for food intake. The most widely used version is 16:8, where for sixteen hours of fasting there are eight hours of free food consumption. For beginners, it is advisable to start with a ratio of 12:12 and gradually shorten the window in which it is possible to eat, up to 20:4 in favor of fasting. Benefits of Intermittent Fasting Why voluntarily deny yourself food for a certain part of the day? Well, let's look at the benefits of intermittent fasting, maybe you will jump into it without hesitation. 1. Losing weight Our liver and adipose tissue act as energy reserves for periods of starvation. Think of it as a storehouse of energy. Excess calories from the diet, which we do not immediately use for energy production, are stored in the form of fat thanks to the increased level of insulin. During fasting, the level of insulin in the blood decreases and the body stops storing energy and starts using it. First, the organism begins to get rid of stored sugar in the liver and muscles, later fat. This is why intermittent fasting has gained so much popularity. 1.1 Improvement of insulin resistance Weight loss is also related to insulin resistance. With a long-term unhealthy diet and a diet rich in sugars and simple carbohydrates, a person can increase insulin resistance (tissues do not respond to washed-out insulin and are not able to absorb glucose from the blood). As a result, the level of insulin in the blood is elevated for a long time, which results in a slowdown in metabolism and a problem with the use of fats as a source of energy. Fasting improves insulin resistance and optimizes the body for a proper hormonal response after a meal. 2. Autophagy Billions of physiological processes take place in the body every second, and each of them creates "waste" that clogs the body. Autophagy helps clean up this waste and thus clean the organism. The sixteen-hour threshold of intermittent fasting has been shown to be the point at which cellular autophagy increases. Fasting between 16-20 hours significantly lowers insulin levels and allows the brain to participate in neuronal autophagy, which helps prevent neurodegenerative diseases such as Alzheimer's and Parkinson's. Impaired or dysfunctional autophagy contributes to many diseases, including cancer. 3. Alleviation of oxidative stress and suppression of inflammation The organism naturally breaks down and neutralizes free oxygen radicals, which are created as a by-product during cell oxygenation and metabolism. Oxidative stress is caused by an imbalance between the creation and destruction of these free radicals. It results in the development of many diseases. That's why many people consume antioxidants to try to restore this process to balance. Intermittent fasting has a similar effect. Increases natural antioxidant activity, which reduces oxidative damage to cellular proteins, lipids and nucleic acids. [ 1 ] Oxidative stress is closely related to inflammation. Inflammation in the body causes several major problems that can lead to chronic fatigue or neurological problems. 4. Energy Most people usually assume that they will not have enough energy when fasting. However, these concerns are usually unnecessary. On the contrary, during intermittent fasting, a person often feels an increased surge of energy and improved concentration. This is due, among other things, to catecholamines (adrenaline, noradrenaline, dopamine), which stimulate the activity of the central nervous system and metabolism. 5. Aging During fasts, some metabolic signaling pathways (mTOR) are inactive, giving the cells a chance to, simply put, repair and clean themselves. In this way, they extend their lifespan and slow down aging. Fasting is one of the most effective scientifically based methods to prolong an individual's life. So, have we enticed you to try intermittent fasting? Or has it had a firm place in your life for a long time? Tell us on Instagram or Facebook what your beginnings were like and what tips you would give your younger self for fasting beginnings.
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Mental benefits of cold therapy
Cold therapy brings many benefits on a physical level and is one of the best biohacks for improving immunity, losing weight and regenerating muscles. However, physical benefits are only one part. If handled in the right way, exposure to the cold has impressive effects on the mental side of life as well. Increases self-confidence and self-esteem Each of us faces some level of insecurity, disappointment, and doubt in our own abilities in life. Everyone usually finds ways to cope with these feelings, but the cold is a great helper to improve self-esteem and confidence. Just diving into ice water takes a considerable amount of courage and inner strength. The discomfort of extreme cold can teach us many things about ourselves. For example, the fact that resilience, inner strength and self-confidence can be trained. Emotional balance The cold hides one important piece of information. It is a powerful and deadly force. If used unwisely, ice water can endanger your life. That's why so many people fear hardening. One must learn to control one's mind in order to free oneself from the evolutionarily built-in mechanisms that deter us from these situations. This ability teaches us to act in accordance with our beliefs and not to be swayed by our emotions. And that's a superpower! It helps with the development of a growth mindset Humans are naturally wired to seek comfort and avoid discomfort. A person prefers to ignore problems that should be solved, avoid difficult conversations, put off work on unfun tasks, prefer lazing around to playing sports, and numbing oneself with alcohol and snacks, rather than facing uncomfortable but very beneficial activities from a growth mindset perspective. By training in the cold, we learn to step far beyond our comfort zone and enter a growth mindset. This kind of training forces us to see challenges as opportunities that move us closer to our true potential. Mental training The cold can also be used as mental training. Ice water activates the sympathetic system in the central nervous system, which prepares the body for "fight or flight". Your job is to remain calm under this stress and accept the discomfort with a calm mind. Key points of cold therapy Cold exercise helps: 1) Increase resistance to resistance from an unpleasant situation 2) Pushing the boundary of the comfort zone 3) See challenges as opportunities 4) Overcoming fear and resistance 5) Increase the feeling of one's own inner strength and one's own abilities
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5 tips to reduce stress in no time
1. SURROUND YOURSELF WITH GREEN If you don't have an hour to the nearest park to lose precious time, go to nature. But bring nature into your home as well. Equip your room with pretty evergreen houseplants. They will clean the air, produce oxygen and are a joy to look at. A Japanese study that found lower levels of stress and anxiety among those who had houseplants on their desks after one month is just one of many that confirm that looking at greenery relieves stress, reduces fatigue, and improves mood and performance. 2. CHEW GUM A number of studies from the past decades prove that chewing gum reduces stress at work and during studies. Chewing gum is recommended for university students during exam period. In addition, British psychologists claim that chewing gum also strengthens memory. Students who chew gum while studying remember the material better, but are also more focused and more responsive to external stimuli. 3. SMILE AND LAUGH With each smile, the brain produces a new series of neuropeptides. These are nerve proteins that take care of the proper communication of cells in the body and ensure that you function well in general. In addition, each smile will increase the amount of endorphins and useful neurotransmitters, which are indispensable when dealing with stress: dopamine and serotonin. Dopamine will give you motivation and serotonin will give you confidence. Rely on your own smile! 4. FORGET THE ALCOHOL Stress tempts us to reach for a glass of wine or a bottle of something sharper. It has its own logic, it works in the short term. After consuming alcohol, the human body flushes out endorphins and serotonin, and we feel good. But whether we like it or not, alcohol is an addictive drug. This means that if we repeat it with him a few times, we will already need him to regulate stress. Without it, not only will it not work, but it will even be worse. Even a small addiction increases anxiety when the body lacks the drug, i.e. alcohol. 5. MEDITATE Meditation really works. You need a quiet environment in which you can sit comfortably, pleasant music and soothing candlelight will help. On YouTube you can find relaxing mixes with binaural beats that deepen the level of meditation. Beginners often make the mistake of forcing themselves to relax the mind. Don't do that. Be positive and kind to yourself. Let your mind float freely in thought. If you are sufficiently attuned and surrounded by a suitable environment, the mind will calm itself. Suddenly, you will find yourself concentrating only on your inhalation and exhalation... Ten minutes of meditation will strengthen you every time you need to focus and get rid of stress quickly. BONUS: Use Stress free Natural-based Stress Free vegan capsules are intended for immediate stress reduction. Stress Free calms the mind and relaxes the body . It will enable you to function fully even in difficult situations.
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5 sleep tips that will help you wake up refreshed
1st tip: Avoid caffeine - coffee, black tea, Coca Cola and energy drinks - 8 hours before bedtime. For example, if you go to bed at 11:30 p.m., have your last caffeinated drink at 3:30 p.m. 2nd tip: Do not eat 3 hours before going to bed. Going to bed while your body is digesting is not a good idea and will make it harder for you to fall asleep and stay asleep. Do you go to bed at 11.30pm for example? Have your last meal around eight o'clock. 3rd tip: Limit blue light 2.5 hours before bed. This is mainly emitted by our beloved monitors - laptop, mobile phone, television. Blue light reduces the production of melatonin and then we don't want to sleep, even if the clock shows late evening. 4th tip: 1 hour before going to bed, air out the bedroom for at least 15 minutes. The ideal temperature for falling asleep is around 19 °C. 5th tip: Even if it's cold outside, don't sleep with the heater on. This unnecessarily dries out the air, you will have trouble breathing, and therefore also trouble sleeping. Better to flood during the day and turn off the heating at night.
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How to keep New Year's resolutions?
According to a questionnaire from the end of 2019, 42% of Czechs aged 15-59 (1053 respondents) made a New Year's resolution. However, almost a third are convinced that their resolutions will only last a few days.
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How to learn effectively
In this article, we have prepared tips on how to study effectively, which will help you make better use of your study time and pass the exam successfully.
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3 methods for effective learning
Scripts, textbooks, articles, study texts wherever you look. But how to get the most useful information from them and not read them over and over again? Mindlessly reading notes or a script is definitely not an effective learning method because it doesn't help you process the information you read. Instead, use a proven study method to help you efficiently go through the study material and remember the information you need. Here are tips for three of them. SQ3R method The SQ3R method is great for learning to think critically about a text. It is widely used in English-speaking countries, hence its name, an abbreviation of Survey , Question , Read , Respond /recall, Review . Thanks to the SQ3R method, you can dive deeper into study materials and remember and recall important information for a longer period of time. The method involves five steps: Explore : Go through the material. Focus on headings, bold words and any diagrams. Ask : Ask questions related to the topic . Read : Read the text carefully. Look for answers to your questions as you read. Answer/Recall : Tell yourself the answers to your questions. Make notes about them. Summarize: Re-read the material and your notes. PQ4R method PQ4R is a study technique developed by EL Thomas and HA Robinson and is also called the Dynamic Reading Method. The acronym PQ4R stands for P review, Questions , R ead, R eflect, R ecitate, R eview and includes the following six steps: Preview : View the material. Go through titles, headings, chapter titles, highlighted text, and the first and last paragraphs of the table of contents to get an idea of the content and overall concept of the material. Questions : Think of questions that relate to each part you read. Read: As you read the text, try to find the answers to your questions. Reflect: Consider whether you have any unanswered questions or new questions. Recite: Speak aloud what you just read. Summarize: Go through the text again. Review the essential points. THIEVES method The THIEVES method helps to build insight skills (a kind of “mental map”) and prepare to read information. In addition, it increases the comprehension skill by activating prior knowledge. THIEVES is an acronym of the seven words T itle, H eadings, I ntroduction, E very first sentence in a paragraph, V isuals and vocabulary, End -of-chapter questions, Summary and includes these seven steps: Title : Read the title of the material/text. Headings : Look at the headings. Introduction : View the introduction. Every First Sentence of a Chapter : See how each section begins. Visual and Vocabulary : Look at the pictures and words in bold. Final Questions : Read the questions at the end of the chapter. Summary : Read the summary of the text. Ask yourself questions as you go through these steps. After completing them, read the entire text. TWO FINAL TIPS Get started Can't focus on learning or work even with the best method and strategy? Kickstart your mind and tune your focus to 100% with Focus 2.0 . A brilliant helper when you really need to get busy. Read the printed materials Tablets and other eLearning media are in, convenient and portable, but research suggests that traditional print materials still have the upper hand when it comes to studying. Kate Garland, a lecturer in psychology at the University of Leicester in England confirms this. She found that students who used an electronic screen to learn and read a text needed to read the text more times to learn and understand the text than students who read the same text in printed form. RESOURCES: https://icv.mendelu.cz/wcd/web-icv/poradenske-centrum/pracovni-listy/sq3r-jakztextuvydojitmaximum.pdf http://homepages.se.edu/cvonbergen/files/2013/01/How-to-Study_The-PQ4R-Method.pdf http://www.andromedia.cz/andragogicky-slovnik/metoda-dynamickeho-cteni https://wps.ablongman.com/ab_slavin_edpsych_8/38/9952/2547950.cw/content/index.html https://www.kent.edu/writingcommons/thieves-reading-technique https://www.mydegreeguide.com/how-to-study-tips/#pick-a-study-method https://sites.google.com/site/languageliteracyandculture2012/home/spring-2012_sciences-2/6-thieves https://www.thebestcolleges.org/17-scientifically-proven-ways-to-study-better-this-year/ https://healthland.time.com/2012/03/14/do-e-books-impair-memory/
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How to relieve stress from school
In the exam period or before the semester, everything is poured directly on the head. But what about that? How to get rid of the stress of school and avoid the stress of the pressure of learning?
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How to motivate yourself at home office
Even the tempting lying down in pajamas with a laptop on the sofa may not always be ideal. The year of the pandemic revealed the pitfalls that lie in wait for the home office. Proven methods save time, increase productivity and work enjoyment. Do you have no self-discipline? She will be replaced by a plan! In the home office, you are the master of your time. It would be a sin not to lick this cream. It's up to you whether you work at nine in the morning or two at night. Help yourself with a tailor-made plan and follow it consistently. Realize that you are only robbing yourself by procrastinating at home. The graph in the image shows the results of a vouchercloud.com survey of administrative staff in UK offices. At home, you can decide if your freedom will be: ▪ your weapon against yourself ▪ your motivation tool A smart plan is smart when it reflects your biological needs. Find out which hours work best for you. Thanks to the circadian rhythm, most people reach their highest mental performance around ten o'clock in the morning . After the second afternoon comes the depression, in the late afternoon the reactivity accelerates again. The evening is the best time for physical activity. What to definitely include in a smart plan: Alarm clock! Get up early! You will shift the focus of work to the most productive morning hours. You will finish your work sooner and save time. A recent large-scale study revealed that going to bed just an hour earlier instead of midnight can reduce your risk of depression by up to 23%! Don't believe the fairy tales about "owls", according to scientists we can change that! A combination of creativity and routine Routine gives a sense of security, creativity develops personality. Too much of either will quickly exhaust the brain. On the other hand, an optimal mix will increase work productivity and reduce fatigue. The exact ratio is individual, waiting for you to discover it yourself. Although you won't change your work schedule too much, you can adapt your free time to it. The overall ratio of creativity and routine should be balanced in your day and week. Strategic breaks – 52 : 17 If you are sitting at work, get up every half hour and walk around. This will promote blood circulation and oxygenate the brain. Work is more efficient with breaks . Draugiem Group is a specialist in technological innovation. It has customers all over the world. Its researchers, with the help of a computer application, found that the most productive people work in a 52:17 mode . 52 minutes of work and 17 minutes for other activities. It is actually controlled procrastination. But in "your" 17 minutes, you can do a lot of useful things at home, unlike in the office. Cook food, wash clothes, arrange a meeting, buy equipment for floorball, take out the basket, exercise... Of course, this also includes talking to friends, it's just a matter of having your time under control. The rule, which resembles the well-knownpomodoro technique , can give your home office a new dimension and make the most of it. And what else? Go to 50MB/s and above Few things can kill your work ethic like a bad connection. Don't be afraid to pay extra. Convince your IT to set up the best VPN options. Block social networks and websites Of course not for the whole day. But certainly for the time you are working. Networks are more sophisticated than your determination to do without them. The biggest distractors are Facebook and Instagram. Use only working channels. Smart apps can block exactly the websites you set. For example, e-shops and news servers, where you are constantly looking for something that is not there... You can time the blocking, for example using the pomodoro technique. With some blockers, you can even temporarily block unwanted software and thus avoid, for example, tempting games. Watch your work overtime The increase in overtime is one of the most surprising consequences of working from home. No "falls" will stop you at home. You can easily convince yourself that "you'll finish this." But then you find yourself staring at work documents at midnight... Use smart timers. The employer cannot see how long it will take you to complete the assigned task. The more you make, the more you get! Get outside and move Socialize and get some sun. Both will energize you. Exercise increases productivity and mental performance . Set a specific goal you want to achieve – for example, the number of steps you walk each day. Get a pedometer or download an app that counts steps for free. Agree with your colleagues on a regular online exercise several times a week. In this way, you will strengthen the relationships in the team and you will enjoy your work a little more. "Whether you think you can or you think you can't, you're right" (Henry Ford) Self hacking Develop yourself. Sign up for courses that will take your professional knowledge to a higher level. What a person can do, he enjoys more. Insider found that rich and successful people watch far less TV and read less just for fun. Even free time is an investment that motivates successful work. Try to keep things under control and consciously work on positive feelings. Your efforts will also be supported by smart mixes of effective adaptogens and mental boosters, such as our Advanced Mind or Stress Free .
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