Physical

Chapters (1st edition) : - 1. Water, Muscles (including Brain), Caffeine, and Creatine men - protein drink, women - witch's brew Micronutrients received through here potentially, through multivitamin proteins - 2. Heart, Sodium/Blood Pressure, and Feeling Good Heart will beat faster. Urine will be a rich yellow versus a light yellow - 3. Weight, Groceries, and Looking Good Food/Macronutrients Protein is only macronutrient that can be converted into all others (fats and carbs). Food modifications to reduce sodium Massaging your belly If you think you have a digestion problem, you probably have a fiber balance problem (too much or too little, both cause slightly different forms of digestive discomfort). If you think you have a fiber problem, but you haven't been able to figure it out with fiber counting your diet and you still have digestive issues - you may want a probiotic product such as a kefir or a low/medium sugar yogurt because you may be temporarily compromised with something (like a sickness or infection). If balancing - 4. Bones, Flexibility, "Poke and Prod", Injuries, and Aches Heartburn is sometimes indirect effect of your body needing calcium. This is why calcium supplements also work, primary ingredient of most heart burn medications Many aches associated with bones, especially wear and tear from age and from exercise, happen from muscle damage first. Bone damage is arthritis, and while arthritis is common for older folks, arthritis is not the result of normal aging. Flexibility is a sliding scale. Bad part is you never reach your most flexible. Good part is most people can clear 50% flexibility loss by 12 months. Down to 3 the younger you get. You could be 77 today, and feel like 85, and be 78 tomorrow, and feel like 75. That's how this shit works. You don't need to be a senior citizen to understand the most over-documented process of all time. Therefore, the strongest benefit by guide, to flexiblity, will be to people with flexibility issues (old age, arthritis, years-long injury, etc.) "poke and prod" - a) "poke" - Search for pain in body. Self chiropractice b) search for knots in muscle and ligaments c) romance balance - a) back has poke and prod. Knees do. Back dimples + upper back with rolly finger touches with your 3 or 4 fingers. Follow up each "rolled" area, that may be sore by now, . Under armpit areas are sensitive and great for rolly touches with your 3 or 4 fingers of the palm. Roll the painful or sore areas until you feel satisfaction from untightening of muscle fibers For example: use your knuckles around knees, back dimples. Use your knuckle rolls spread on the back muscles. Your knuckles work real well for muscle fiber healing, because they twist and turn your fibers like the gears of biological yoga. Your yoga mat rolls are very cool and very effective agreed, but you would be surprised by how some gentle with increasing intensity in the push Flexibility increase: Aim to create satisfying clicks and pops - hands equipped holding waist at opposite ends, knucles align as straight lines behind the back then leading into the knuckles Almost all back related injuries at gym are muscle related - exercise to massage your shoulder blades by holding your hands up and interlocking with your wrist - all exercises you can do with your own body - animate some complicating exercises - Hot and Cold/ Fasting - ekadashi fasting - Getting older / immune system / Micronutrients Reminder system Hormone replacement therapy for women and testosterone supplements for men - (Bonus!) Nicotine, Addiction, and Anxiety a) Diversify your addictions b) Diminish your most destructive addictions such that they no longer cause harm no stress hot water response I have been for about half a decade on nicotine. Here is what I learned. Cigarettes are anxiety increasing, because they tie the nicotine absorption to the breathe in/breathe out response. The breath in/breathe out circuit is closely wired to our anxiety management circuit. Simple research into this will show you exercises on how you can use breathing exercises overtime to slow your anxiety. to help anxiety, breathing exercises + helps to look at stomach too. Make sure you have full cognition of the movement of your belly button The Nicotine addiction path: First, you smoke and it helps you feel clearer and smarter. The buzz may be too strong if you've never had Nicotine. Then, you smoke to lower your anxiety. Finally, you smoke to open up your breathing. You always want to be in lowering anxiety phase. If you're in the opening up breathing phase, you need to employ breathing exercises on their own, some without Nicotine and some with, and you need to strictly but gradually begin lowering the Nicotine over 4-5 days 1. Water: What You Already Know: Water is most important supplement ever to humanity. I do not crown it lightly. Very heated contest between water, caffeine, and creatine. But ultimately, hydrating well makes our body more efficient and more energized at cellular level. This affects our organs, immune system, endocrine system, circulatory system, and every other part of the body with cells which is like, fucking all of it, mate. Strengthening the cell is a highly efficient way to improve your health everywhere. Extremely high water intake can singlehandedly cure minor muscle aches, spasms, reduce gym recovery time, reduce recovery time from disease, sometimes moderately reduce significant injury time, and increases joint and cartilage mobility. All tested individually on my body. Water is also incredibly fast acting, bodily placebo effect beginning in <5 seconds . True water-led benefits begin shortly after, about 3 min post consumption. Everything prior are very real effects, placebo means the effects are real on your body, but it is your body producing the effects in some ways with its own response, in reaction to detecting in this example the water stimulus. What You Didn't Know? A) people do not drink water to their maximum potential. We have relatively correct water consumption guidelines, if not under-recommended. But even still, people do not at all follow their daily water requirement. In my experience, people dangerously and grossly missfollow it. I estimate the average peasant (the dumb and stupid not yet initiated into the cult and religion of water) can drink 1.5x-8x more water to maximize their bodily potential. For the silliest warriors, I'll add: I was joking about the water cult. But you should probably start it because water benefits scale suprisingly, reliably well. Not at all rare for me to see a person in my daily life who would benefit from 8x more water. B) I used to believe food is incredibly important for sustenance and nutrition. Meaning by stuffing myself daily with water and depriving myself of food, I would be slowly "draining" the nutrients out of my body as the ratio between dietary nutrition to water makes me unhealthier. Or the body will begin damaging organs, after a day or two of no food. This is completely false. Food is absolutely important for nutrition but we need far less food to sustain ourselves than we eat. Healthy foods have good nutritional counts, but these are largely expelled and unused by body anyway. Seriously. In a relative way, you absorb nearly nothing useful for every vegetable you eat (exceptions include extreme malnourishment). But it is the accumulation of EATING that begins most benefit. Talking about per meal basis. Good food may not be a rockstar in curing cancer. But good food + time helps prevents cancer, partially via indirectly changing other things about you that reduce cancer probability. But most nutrients are lost upon consumption. C) Water has 0 calories. Calories build mass. (Opinion) By eating less food and drinking more water, you are teaching your country to be healthier, more efficient, and focus on increasing the healthspan of CURRENT cells, versus relying on an external resource to build NEW cells. This is an academically dangerous but simplified reason why fasting or extreme fasting dramatically increases healthspan and lifespan. My experience shows nearly 50% of my caloric intake can be supplemented with water (obviously with significant weight loss) but absolutely no health repercussions and usually, when paired with exercise and food tips described here, will actually improve your health. I capped my caloric reduction at 25% to maintain a large weight at the gym. For ex: if I were to train for competitive sport such as fighting, I would without question cut to 50%. Do you think a fighter's body, perhaps one of the most dangerous and competitive body on the planet, is an unhealthy one? What you should try today: note: I would not recommend to supplement water with food if you are anorexic. If you're unsure if you're anorexic , you're not anorexic. But for 29 out of 30 people, the following is recommended: A) Every time you are hungry, begin by drinking water. You can feed yourself if you're hungry, of course, but begin with the water always. In the morning, I highly advise to begin with water, no food, in the first few hours. I advocate for skipping breakfast, learning to be friends with your hunger response. We release incredibly important chemistry during the hunger response. It shifts our body into preservation mode, increasing cellular health and decreasing new production. Replacing some food with water, as a truly, high quality health strategy that's totally easy to build up to and should not make you miserable, unless you choose to change your life quickly and miserably instead of slowly. If it only takes 2 months to see results, why do you want it in 7 days? What's the rush? And easier to keep doing the small changes, then stick in the long term with big changes Every time you are hungry, begin by drinking water. You can feed yourself if you're hungry, of course, but begin with the water always. In the morning, I highly advise to begin with water, no food, in the first few hours. I advocate for skipping breakfast, learning to be friends with your hunger response. We release incredibly important chemistry during the hunger period. It shifts our body into preservation mode, increasing cellular health and decreasing new production. Replacing some food with water is a high quality, inexpensive health strategy that's easy to build up to and should not make you miserable - unless you choose to change your life quickly and be miserable instead of patient. B) Increase your daily water intake. How much? The sweet spot in my experience has been roughly somewhere like: "drink as much water as you can daily, while nearly becoming sick of it". Which is a rather radical suggestion, but in my experience, the body continues to improve with more water than your thirst suggests you need. This is not because I claim to know more than what your body wants, I only claim that most people have gotten too used to not drinking enough water. And naturally, their body has adjusted over time. How to avoid too much water? In my experience, this is very difficult to achieve & the risk of drinking too much water is largely overblown. This makes sense from a market strategy perspective because the more water someone drinks, not only do they become healthier, but they also spend less money on food, candy, medications and products like creams. Not many people make money off you drinking water. C) Next time you are sick/have a headache/have pain in your muscles or bones. Along with doing whatever you do to help yourself, additionally try: Drink 2 medium sized cups of water within 60 seconds. This should be pretty uncomfortable for some people. Pay attention to how your body responds within 5 minutes. This effect is not temporary or placebo. And the effects last: proper hydration done over just 7 days can medium change your physical health, and when water is maintained for weeks and months, the health, tissue, blood, and joint benefits scale up to high + they last in the long term. - caffeine I have been for about a decade consuming caffeine. Here is what I learned. The 2nd most important health supplement to your body is caffeine (active ingredient of coffee). My go-to cheap source of caffeine is instant ground coffee at a grocery store, like Nestlé. Nothing wrong with it.(from a caffeine perspective). - caloric restriction - exercise with shoes inside during winter, cold makes my feet and calf muscles sore Common macronutrient balance: - high protein , low fat, utility-only carb - through personal experiementation , I find daily and weekly macronutrient balance (water, fats, proteins, carbs, electrolytes etc.) to be more important than micronutrient requirements (supplements, vitamins, minerals) Note: This is only possible with a multivitamin drink OR balanced diet - exercise with shoes inside during winter, cold makes my feet and calf muscles sore - high protein , low fat, utility-only carb - weight Without trying, high water is naturally compensated by eating less food, due to fuller stomach. Therefore drinking high water is a great weight reduction strategy. Drinking more water if you're trying to gain weight, is still worth doing, because the water misuse gap is that large. Up or down in any direction you want. Muscle is simple to add and easy to see. Including tone and curvature Working Out Understand why you're trying to lose or gain weight Confidence review gym increases natural testosterone - Muscles, Bones, Flexibility, "Poke and Prod", and Aches To avoid nerve or joint issues, we want to avoid putting the nerve or joint in a compromised position by moving it I'm going to be 80 years old, still getting women, still posting stories on Facebook 2072 with stupid music. Watch me X2! But you'll only get to find out if you follow the guide. Love guide WIP - try to hypnotize the other