The Benefits Of Resting And How To Unplug In A Busy World (Series): Rest Improves Productivity

Today’s CHEATCODE: Rest Improves Productivity

Similar to other muscles, your brain is less functional when it’s fatigued.

You’re always more productive after a restful period.

Taking time off will allow you to work more efficiently whenever you get back to it.

Set aside one day each week to unplug to improve productivity and feel a greater sense of accomplishment.

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Intermittent Fasting 101 — The Ultimate Beginner’s Guide (series): How Fasting Affects Your Cells and Hormones

Today’s CHEATCODE: How Fasting Affects Your Cells and Hormones

When you fast, several things happen in your body on the cellular and molecular level.

For example, your body adjusts hormone levels to make stored body fat more accessible.

Your cells also initiate important repair processes and change the expression of genes.

Here are some changes that occur in your body when you fast:

  • Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss and muscle gain
  • Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible
  • Cellular repair: When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells
  • Gene expression: There are changes in the function of genes related to longevity and protection against disease

These changes in hormone levels, cell function and gene expression are responsible for the health benefits of intermittent fasting.

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The Benefits Of Resting And How To Unplug In A Busy World (Series): Rest Boosts Creativity

Today’s CHEATCODE: Rest Boosts Creativity

When you take time to rest and relax, you are naturally more creative.

Time off helps you refill your reserves.

The quiet moments inspire reflection time, allowing you to break through creative barriers.

Functional connectivity of brain data measures synchronized patterns of spontaneous brain activation during rest.

During rest, you experience increasing solutions to open-ended problems, such as inventing new uses for objects.

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Intermittent Fasting 101 — The Ultimate Beginner’s Guide (Series): Intermittent Fasting Methods

Today’s CHEATCODE: Intermittent Fasting Methods

There are several different ways of doing intermittent fasting — all of which involve splitting the day or week into eating and fasting periods.

During the fasting periods, you eat either very little or nothing at all.

These are the most popular methods:

  • The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between.
  • Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
  • The 5:2 diet: With this method, you consume only 500–600 calories on two nonconsecutive days of the week, but eat normally the other 5 days.

By reducing your calorie intake, all of these methods cause weight loss as long as you don’t compensate by overeating much more during the eating periods.

Many people find the 16/8 method to be the simplest, most sustainable and easiest to stick to. It’s also the most popular.

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The Benefits Of Resting And How To Unplug In A Busy World (series): Reduces Stress

Reduces Stress

Stress is an intrinsic aspect of life. For some, it may act as a stimulant, but for others, it feels more like a burden.

Most definitions of stress invoke an internal or external challenge, disturbance, or stimulus, the perception of a challenge or physiologic response.

Chronic stress suppresses your immune system and increases your risk of disease.

During stress, your body experiences fight or flight—physiological arousal—heightening your senses due to perceived danger. You may experience an increased heart rate and blood pressure during this state, slowed digestive functioning, increased hormone levels (like cortisol), and other responses.

The flight-or-flight response was the body’s original means of survival during ancient history. It allowed our ancestors to protect themselves from unthinkable circumstances quickly. However, in the modern world, this response can be experienced numerous times and in various situations. 

Resting activates the parasympathetic nervous system—the opposite of the sympathetic nervous system, which is the flight-or-fight response.

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Intermittent Fasting 101 — The Ultimate Beginner’s Guide: What Is Intermittent Fasting (IF)? (Series)

What Is Intermittent Fasting (IF)?

Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating.

It doesn’t specify which foods you should eat but rather when you should eat them.

Fasting is not a diet but more accurately described as an eating pattern.

Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.

Fasting has been a practice throughout human evolution. Ancient hunter-gatherers didn’t have supermarkets, refrigerators or food available year-round. Sometimes they couldn’t find anything to eat.

As a result, humans evolved to be able to function without food for extended periods of time.

In fact, fasting from time to time is more natural than always eating 3–4 (or more) meals per day.

Fasting is also often done for religious or spiritual reasons, including in Islam, Christianity, Judaism and Buddhism.

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The Benefits Of Resting And How To Unplug In A Busy World (Series)

Rest is a fundamental part of success, health, and happiness. There are many distractions in this digital world, and always something (or someone) requiring your attention. No matter what your schedule or task list may look like, resting and unplugging is vital to your long-term health.

1️⃣Resting Heals Your Body

The human body is built to thrive in a series of short sprints. This is why taking a break—even only for a few minutes—can offer you the refresh you need to persevere through your day.

Breaks are brief cessations to work, physical exertion, or emotional stress. They promote mental health, boost creativity, increase productivity, promote well-being, reduce stress, improve mood, and strengthen relationships.

The amount of rest required depends on your individual needs. If you didn’t sleep well, feel angry, or stressed, you may require more frequent breaks. 

Adequate rest helps your body activate its inner healing cascade and return to a state of homeostasis. This is when your body can repair and recover.

Are you getting enough rest?

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📌Intermittent Fasting FAQ: Can I Drink Liquids During the Fast?

📌Intermittent Fasting FAQ: Can I Drink Liquids During the Fast?

💧Yes. Water, coffee, tea and other non-caloric beverages are fine.

☕️Do not add sugar to your coffee. Small amounts of milk or cream may be okay.

☕️Coffee can be particularly beneficial during a fast, as it can blunt hunger.

❓What is your go-to drink while fasting?

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Fasted low-intensity cardio burns 20% more fat

🌱Today’s CHEATCODE: fasted cardio

🏃🏽‍♀️Studies have found that exercising in a fasted state can burn almost 20% more fat compared to exercising with fuel in the tank.

🌱The best way to do fasted cardio is at a low intensity such as a walk, light jog, or bike. The easier workouts will help your body use fat.

🏃🏽‍♀️If you decide to try out fasted cardio, follow a few rules to stay safe: Don’t exceed 60 minutes of cardio without eating. Choose moderate- to low-intensity workouts. Fasted cardio includes drinking water — so stay hydrated!

🌱For me it’s easier to exercise just before the end of my fast so that I can eat right after, exercising makes me hungry☺️

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📌Scientific Reasons Why Being in Nature is Relaxing⬇️ Physical Activity Pumps Up Your Endorphins

😎The exercise that generally goes hand-in-hand with spending time out of doors (hiking, biking, water activities) spurs the production of endorphins, your brain’s “feel-good” neurotransmitters

🍉this is the sensation often referred to as a “runner’s high.” With increased endorphin levels, you’ll feel loose, clear-headed, and calm.

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