How to treat yourself right?

Memory needs reminders. And not so much in stickers – where, when, with whom, not even in notebooks, which some, and, I must say, very successful investor and businessmen who write down ideas flashing there in order to embed them deeper into the brain.


Composure is a state

In order to maintain the state despite any stimuli, the very first thing you need is will.


cold blood & clarity

Structuredness of mind, the freshness of ideas - these are not thoughts and sensations, this is a state. Moreover, a state that should remain unchanged.


situational memory

Not about what you thought or with whom you spoke, but how to approach the situation correctly now.


Self Care

In recent years, the self care movement has become the main word in the world of beauty and health. There are already more than 41 million posts on Instagram under this tag that repeat the mantra: in order to love and accept yourself, you just need to learn how to take care of yourself.


This practice will help you slow down and stay in the resource. If you are a beginner, try the simple “8 minutes” meditation technique or download a smartphone app such as Calm, Headspace, Ten Percent Happier.


Fall asleep and wake up at the same time, provide the apartment with a comfortable humidity level of 40-60% (a humidifier will help here) and a cool temperature of 16-20 degrees. Also, the quality of sleep is improved by cooling bedding, a weighted blanket, an anatomical pillow.



Huge flows of information lead to chronic stress and exacerbate self-rejection. So try to reduce the level of negativity transmitted by the outside world.

Stress Less


Disable notifications. Clean up your social media subscriptions. Refuse long correspondence in instant messengers in favor of real communication.

Airplane Mode

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Bodybuilding is an art in and of itself, with many nuances and subtleties that not everyone may understand. For example, when a person starts bodybuilding, they will often experience muscle gain whether or not they’re taking steroids; however, the process of cutting fat is an entirely different story. 

Cutting fat and getting ripped in bodybuilding doesn’t just entail eating less food and exercising more; it’s also about your hormones. To get shredded, you must meticulously tweak your nutrition and supplement plan to maximize strength and muscle retention while minimizing water retention. You must search for dianabol for sale to have a great steroid at cheap rates. Here’s what you need to know about steroids.

Steroid Cycle Vs. Natural Bodybuilding

  • If you are a complete beginner and not taking any steroids, it is recommended that you first try bulking. Bulking provides the highest amount of muscle while retaining the highest amount of nutrients. The most important thing during this time is that you need to watch your calories since bulking is when your body will be flooded with nutrients for growth.
  • Now, if you’re taking steroids and are interested in cutting, you’ll have to rethink your supplement plan. First, you must optimize hormone levels to cut without losing muscle and nutrients. The most powerful way to do this is by taking natural testosterone boosters like Tribulus Terrestris or African yam extract (diindolylmethane). Natural testosterone boosters work by supporting the release of luteinizing hormone (LH) from the pituitary gland to increase the production of free testosterone in the body.
  • Regarding food, during cutting, you need to be meticulous and precise with your diet. It would aid if you also used a basal metabolic rate calculator (BMR) on MyFitnessPal or other similar programs that allow you to measure your BMR precisely. It can help you ensure that you are following the caloric and macronutrient composition correctly.
  • When cutting, it’s essential to consider the timing of your cardio and dbol for sale for better results. This is because during cutting, you’re going to be at a caloric deficit, and thus losing excess body fat will require exercise that can burn it up. This could take the form of either high-intensity cardio or low-intensity cardio (cardio in general). Of course, the most important thing is to have a combination of both.
  • Lastly, to aid in fat loss, you must take testosterone supplements to support the anabolic processes needed in bodybuilding. Also, while it is undoubtedly beneficial to supplement with prohormones like pro-erexor and pro-steroids, it is not a good idea to supplement with steroids.


If you’re not taking any steroids, it is recommended that you first try bulking. Bulking provides the highest amount of muscle while retaining the highest amount of nutrients. The most important thing during this time is that you need to watch your calories since bulking is when your body will be flooded with nutrients for growth. During cutting, you need to be diligent and precise with your diet.

As an athlete, a person can choose either to be a bodybuilder or a powerlifter. As they approach and the result of both options is different, a person should have the ideas of his choice in advance. Having proper nutrition daily is a must for the person. It will help in maintaining the health of the person. Bodybuilders often use dbol for sale to increase their appetite and to absorb more protein, which leads to hypertrophy.

A person should include the correct elements in the diet to get better results. Though the diet plan might vary as per the results the person wishes to have, having a nutritional diet is beneficial. Some of the benefits of the nutrition are as follows:

  • It helps in increasing the living life of the person
  • An improvement in the function of the digestive system
  • A reduction in the chances that a person will face health issues
  • Boost up the immunity system of both the children and adults

Hopefully, the various benefits that a person will get from consuming the nutrients are clear. Now the question arises of what must be included in the diet of the bodybuilders and the powerlifters.

  1. Diet For The Bodybuilders

The main motive of the bodybuilders is to have strong muscles. The best thing that they can do to grow their muscles is to increase their testosterone level. For this, the person can either have the diet accordingly or even supplements available in the market for the same. Some of the food items that a person must include in the diet are as follows:

  • The person must go for the yogurt as they have a high amount of vitamin D. A person can get the 30% of the calcium through the intake of the yogurt.
  • Even having a good amount of milk in the diet is a must. It will complete the requirement of calcium in the body of the person.
  • If the person is a non-vegetarian, he can add the salmon and the tuna to the diet. They generally contain a good amount of nutrients and minerals that will fulfill all the person’s requirements.
  • A person should always consume an adequate amount of iron and fiber in the diet. For this, the person can go for spinach; they are a rich source of iron.
  • If we talk about stored food, items like juices and cereals are also a good option for bodybuilders.
  1. Diet for the powerlifters

Most of the athletes even prefer to do the powerlifting. This is the option through which the person plans to increase his overall strength. The person performs various kinds of activities, including the squat, bench press, and deadlift.

If we talk about the diet of the powerlifters, then it must include a sufficient amount of the cards per the weight he has. It must have the breakdown of the macronutrients as 5 to 8 gm per kg of bodyweight of the carbohydrates. Even similar ratings have been set for the other nutrients. Powerlifters also use dbol for sale as is gives huge muscle gains.

A person should always fix the proper time and the number of nutrients they must include in their diet. Even some things need to be avoided by the person to get the best results.

Do you know that protein is the essential element in our body? If you want to take a healthy diet, then you need to have protein in it. For those who exercise daily, it is an essential thing. It helps in repairing the damaged tissues and muscle fibers. It will help in the growth of the muscles, and some protein will be released slowly. If you get the one who releases the protein slowly, you will not feel hungry for a long time. 

Some athletes consume the protein that releases slowly before they g to bed so that their body can nourish the protein when they go to sleep. 

Protein is not just good for health but also helps you with several other things. It maintains the functioning of your body. It helps in the growth of the testosterone in your body because that is essential for growth. Even as a child, you should give them some goods that contain protein to grow properly. If you have teenagers in your house, you need to take care of their diet because then only they can have the proper secretion of hormones that will lead to the growth.

What do you mean by fast-absorbing proteins? 

The fast-absorbing proteins can be absorbed in the body easily in just a few hours. When it absorbs easily, it will utilize it faster to synthesize your muscles. It is a natural process that will help repair the muscle damage caused by intense exercise. If you want to enhance this process even more, anavar for sale is a great booster for your protein synthesis and muscle growth.

In this, the protein will be quite effective for the growth of your muscles. You can combine it with supplementation and get a better improvement in the performance of the muscle.

What do you mean by slow absorbing proteins? 

Slow absorbing proteins are those which can be absorbed by the body slowly. It may take a longer period of time to digest the protein. It may take more than 4+ hours. When it takes a longer time to digest the protein, it may release the amino acids slowly, which is quite effective in the growth of the muscles overnight. 

That is why most people take these proteins before they go to bed. But it is essential for you to make sure you are taking the right amount of proteins at the right time to get the maximized results from that. 

If your goal is to improve the growth of your muscles for a longer time, then it is essential for you to take the slow absorbing proteins. This is because it will provide your body with more strength and slowly release the amino acid. But if you want to release the protein immediately and want it to work faster, you should choose the fast-absorbing proteins.

The Final Words

From here, you have got an idea about the fast and slow absorbing proteins that will help you get better results. There are wide varieties of proteins available in the market, but you should choose the one that is best.

Do you feel devoid of energy and tired at times without any apparent reason? Then you might be feeling the brain fog syndrome. 

It is not a medical condition, yet medical research cites it as the number one reason for low productivity and anxiety. It leads to stress and fatigue and may also cause cognitive problems. Long-term brain fog may hamper a person’s life completely. 

What are the symptoms?

What people experience every day can be attributed to brain fog. As one gets older, some memory loss and confusion are normal. However, one or more of the following symptoms may be caused due to brain fog. 

  • Not able to focus or concentrate
  • Fatigue and lack of energy.
  • Forgetting information easily
  • Depression/ anxiety/ unexplained sadness
  • Insomnia
  • Confusion
  • Disorientation
  • Diminished vocabulary

What may cause brain fog

There are various trigger points that may aggravate this syndrome. The most cited reasons are the diet you have, lack of sleep, hormonal imbalance, etc. Have you wondered why you forget, in seconds, where you left your reading glasses? 

This could be due to the low or high sugar, lack of sleep, and overdose/ lack of caffeine, and so on, and so forth. Some people blame age and environmental pollution too for triggering brain fog. 

It can be reversed easily, but only if you can find the exact cause that led you to this state in the first place. Sometimes, the brain fog may be due to one reason or a combination of factors that may lead to that.  

What can prevent or reverse Brain Fog

You can try many things if you want to improve your health and holistically deal with brain fog. 

  • Say no to alcohol and caffeine

Alcohol and caffeine may have a negative impact on the chemical balance in your brain cells. Limiting their consumption can make you feel more energetic and restore your cognitive functions to a large extent.

  • Do not start a diet program without proper research

It is good to follow a healthy diet chart but prepare beforehand to face the challenges. For example, a keto diet plan is very helpful to improve brain function and prevent epilepsy. It also aids in weight loss. But in the beginning, due to the suddenly reduced intake of carbs, many people report brain fog and low energy. It does improve in a few days, and you must take complete care while the transition is happening and your body gets used to it. 

  • Sleep well

This is the best advice. A well-rested body and mind will function better and can prevent brain fog. More psychological disturbances happen due to lack of sleep than any other factor. 

  • Eat a well-balanced diet

Add more vegetables and fruits to your diet as they offer the right mixture of substances to restore the balance in your brain. They give you a healthy body that leads to an alert mind.

  • Exercise and stay fit

It is equally important to stay fit physically and mentally. Exercise every day or as regularly as possible. Similarly, try to keep your brain as fit as possible. Don’t waste time watching inane videos and TV. Instead, read and solve puzzles. It doesn’t mean over-burdening your brain all the time. Allow the brain to do simple things, also like playing games and indulging in fun activities. 

  • Relax your mind

Indulge in your hobbies to stay happy and content—practice yoga or meditation to prevent stress and relax your mind. The hormones will also be well balanced when the body is healed. Allow the brain to get rid of constant thinking and anxiety.  


Brain fog is a symptom and not a sickness. You can reverse it with some lifestyle changes. These are good for your overall wellbeing anyway. Follow a holistic lifestyle, and you will see that you can enjoy life with more alertness and productivity. 

Do you feel that you are not getting enough time to shut your eyes and it makes you feel tired and drained of energy? You are at the right spot, as many studies have proved that not getting enough sleep can make it more difficult to do simple tasks and lead to frustration. This leads to anger issues and physiological and hormonal changes in the body. 

Even if you lose just a few hours of sleep at night, you may be angrier and less capable of adapting to frustrating situations.

How does long-term sleep deprivation affect the system?

Sleep-deprived people get irritated even with a small disturbance. A small noise can also make them angry; even rage and violence have been reported in people deprived of sleep for a long time. 

  • It decreases positive emotions, happiness, and enthusiasm to do anything.
  • They may spend the day in a tired state and not able to focus on any work.
  • They may become more addicted to caffeine as they start drinking more coffee to stay awake.
  • Negative emotions and anxiety, and depression may take over the mind after a constant state of less sleep.
  • It may also hamper the body’s reaction to medications like insulin and may lead to diabetes. 
  • High stress due to lack of sleep results in the release of cortisol. This, in turn, leads to hypertension and cognitive deterioration. Other hormonal changes may occur due to less melatonin in the body when we sleep in a dark room. 

Regular and adequate sleep will change your life

As mentioned above, lack of sleep over a long period affects the quality of life. Sleep is indispensable for both our physical and mental well-being. The brain can reset and recharge only when our sleep cycle allows the body to rest. 

Fortunately, this damage can be reversed to a large extent. 

  • When you are sleep deprived, then try to avoid confrontation with people at work or home. 
  • Avoid doing the tasks that need more concentration when you are not well-rested. Take a short nap, if possible, to get up refreshed to face the tasks.
  • Try to rest well before an important event is lined up. This will help you to improve your productivity to a large extent.
  • Avoid caffeine as a solution to a sleep-deprived state. It will only make your heart go faster in the long term. It can only be a short-term solution.
  • Try to make changes in the sleeping pattern gradually.
  • Buy the Best mattress that you can. Choose the one that makes you feel comfortable and helps you to drift off to sleep soon.
  • Declutter the sleeping space. Make it a peaceful and calm area where you can relax and calm your mind. Keep your phone and laptop away from that space. 
  • Many forums and groups exist that can help you understand the reason for your sleep deprivation. Take professional help if you need to.  
  • Do not take any sleeping medicine unless a doctor has prescribed these due to some physical reasons.
  • Exercise regularly and eat a nutritious diet. If needed, take a nap during the day.


Losing even a couple of hours of sleep can make you angrier; instead of getting frustrated, try to change your sleeping schedule. There is only so much that you can do physically or mentally in a day. Do not punish the mind for feeling tired. 

Sleep well and follow the same schedule for a few days, and then it will be a part of your life. Sleep well and see for yourself how refreshed and happy you feel in your life every day. Anger issues will also be a thing of the past, and your productivity will improve with all this positive energy.

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