Magnesium Deficiency

Magnesium is a mineral involved in hundreds of biochemical reactions in the human body.

👉🏻 Since serum magnesium doesn’t reflect intracellular magnesium, most commonly deficiency of this nutrient isn’t diagnosed.

✅ Magnesium promotes vitamin D activation and regulates calcium and phosphate homeostasis, affecting bone growth and strength.

✅ Vital for regulating levels of glucose, insulin, and the neurotransmitter dopamine. Deficiency of this mineral can manifest itself as a strong craving for sugar, especially chocolate.

✅ Its deficiency contributes to cortical depression, affects nociceptive processing and neurotransmitter release, and provokes hyperaggregation of platelets, which are factors in the development of migraine.

✅ Twitching, tremors, and muscle spasms are signs of magnesium deficiency.

✅ Magnesium deficiency is associated with insulin resistance and an increased risk of type 2 diabetes in adults. It regulates insulin secretion in the beta cells of the pancreas.

Happiness Chemistry

You can subdue the "happiness hormones" and take advantage of them, or let them play against you.

How do they play against you? Let’s say, addiction to short-term rewards, such as excessive carbohydrate and processed sugar intake.

👉🏻 You won't notice how addicted you get, while enduring extreme cravings and mood swings periodically.

What will help you reach a steady state: write a page in your gratitude journal, read a couple of pages of a book, drink a cup of delicious tea, meditate for 15 minutes.

Dopamine: get things done / take care of yourself / praise yourself for small accomplishments / eat healthy

Serotonin: consciously manage your mood / meditate / jog outdoors / get out in the sun more often

Oxytocin : play with your dog / hold hands / give compliments / show love in any manifestations

Endorphin : laugh / watch comedy / exercise.

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.

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. #biohacking_brain

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.

Melatonin is more than just a sleep hormone

Although melatonin is a sleep hormone, it regulates many other processes in the body:

✅ regulates the level of antioxidants and has antioxidant properties itself

✅ controls both autophagy and apoptosis by 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 involved in aging and longevity, not only because of its effect on sleep, but because of all these features.‌‌

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Weight, metabolism and lifestyle

People who claim that they can't lose weight because of a slow metabolism are mostly wrong.

Of course, their metabolism may be a bit slower than normal, but they still have most of the factors that cause it to slow down.

❗The most common mistake is trying to reduce your calorie intake to a critical minimum, or exhausting your body with cardio daily, or all of the above.

This turns out to be a difficult task. Your body is trying to achieve homeostasis, a state where it doesn't gain or lose weight.

If you are chronically undernourished or over-exercise, your body will adjust to it over time.‌‌

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Factors that slow down the aging of the immune system:

✅ Exposure to sunlight and circadian rhythm alignment

✅ Sufficient intake of trace elements (especially zinc, selenium, magnesium, vitamin D)

✅ Regular physical activity

✅ Getting enough sleep and rest

✅ Insulin sensitivity and metabolic flexibility

✅ Increased muscle mass

Immune aging is an inevitable side effect of aging, but we have the power to control its rate!‌‌

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Would it surprise you if I had coffee with butter? ☕️

I love the taste of coconut, but adding coconut oil to coffee seemed like a dubious idea. Yet the supposed benefits of this drink caught my attention. Now I drink coffee only in this form.

Here are some reasons to follow my lead:
Coconut oil, like coffee, boosts energy. It has such an effect as a source of medium chain triglycerides (MCT), which are converted by the body into "fuel".
Thanks to the presence of MCTs, coconut oil speeds up metabolism and reduces appetite.
Coconut oil strengthens 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 action and allows you to stay energized and focused for longer.

To make a drink, add one or two tablespoons 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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No headaches or
in what position are you looking at your phone now?

Right now as you read this post, pay attention! Is your phone in front of your eyes, is your neck straight, shoulders slumped, or are you holding it down as your neck struggles to support the weight of your head?

If your option is the second, then your neck is now in an unnatural position, and this creates a large load on the cervical spine.

This causes tension in the carotid artery, impairs blood circulation in the head, causing oxygen starvation, which reduces the efficiency of the brain! Add to this pain in the neck and back, and over the years, skeletal deformities and other joys.

If you often 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 shaped by our daily habits.

Minerals needed for restful sleep

✅ Iron is a cofactor in the synthesis of 5HTP, the precursor of the neurotransmitter serotonin "happiness hormone"y
which promotes the synthesis of melatonin. Iron is also a cofactor in melatonin synthesis.

✅ Copper helps transport and balance iron throughout the body.

✅ Calcium is a cofactor in the synthesis of 5HTP.

✅ Magnesium is necessary for the synthesis of melatonin, as well as to reduce stress.

✅ Zinc is a cofactor for both serotonin and melatonin.

Your brain needs these minerals to produce neurotransmitters and sleep hormones, just like any other process in the body. Avoid imperfections.‌‌

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How to Improve Gut Health?

Most people assume that bowel problems are due to a poor diet. Unfortunately, eating habits may not be the only reason.

Proper nutrition alone will not solve bowel problems in the long run.

The intestine is not an autonomous organ that works by itself. It is associated with the microflora (composed of microorganisms and bacteria) as well as other organs/tissues in the body.

Even the environment has been proven to affect gut health.

‼️ Nutrition is important, 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 run unless all other factors are taken into account, especially the fact that it cannot fully heal under stress!‌‌

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