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When was the last time you had a good night’s sleep? The CDC recommends that adults between ages 18 and 60 get at least seven hours of sleep per night. However, a 2022 Gallup survey found that one in three American adults don’t get enough sleep. James Maas, Ph.D., a psychologist and sleep researcher, says that sleep quality is the most important determinant in predicting longevity. He adds that a lack of sleep “causes lowered immunity to disease, reduced concentration [and] critical and creative thinking, lowered productivity, poorer quality of work and even reduced athletic performance.” The growing trend of…
Phil Vassar has no plans on quitting music, even after his heart nearly quit on him. The singer-songwriter has been give a second chance on life—and music—just a year and a half after both a heart attack and stroke caused his heart to stop beating for nearly 30 minutes. He survived death twice on Feb. 4, 2023. Today Vassar plans on making the most of this country music second act. “Doctors told me I should not be here,” Vassar says. “They said I was in a percentage of under 1%. The fact that [I’m] here and have any cognitive ability…
Ever been eating a snack and just wanting something … more, but not necessarily a full meal? Maybe you’re sick of the same old protein bars and plain veggies and dip, and need something filling to hold you over until dinner. Or you’re on the hunt for a fresh side dish that’ll wow friends or coworkers. This viral cucumber salad recipe is a refreshing twist on a classic snack: sliced cucumbers! Made with mayo and greek yogurt, flavored with garlic, dill, and lemon juice, this salad works as an energizing snack, or as a fun side dish. It’s quick to put…
Why is change so hard? There are many fine details and complexities that contribute to each person’s unique experience in therapy, causing no two therapy sessions to look the same. However, a commonality amongst nearly all people seeking therapy is the desire for change. Almost every therapeutic process is centered around how to foster change. Therapy is complex and intricate, but the solutions to create change are often quite simple. If you have a drug addiction, stop using drugs. If you have restricted eating, eat. If you are depressed, move more. If you are anxious, slow down. If you have…
By Leo Babauta One of the biggest obstacles standing in the way of our personal progress is discouragement. Whether you’re trying to form a new habit (reading, meditation, exercise, waking early) or taking on a meaningful project, or just getting your life in order … discouragement is one of the biggest reasons you’ll get stopped. Here’s the “bad” news: discouragement is unavoidable. You will encounter it on your path, if you’re taking on anything challenging or meaningful. It’s a part of the meaningful path. I actually don’t think it’s really bad news, it’s just how the path looks. And here’s…
Perhaps you find cooking a rewardless chore. Or maybe strict eating habits serve your goal of a fitter, leaner body. As distinctly different as these two types may seem, many people within each have adopted the same strategy: Eat the same thing every day. But can you really repeat the same food every day — or at every meal — and provide your body the most complete nutrition possible? Eating the Same Thing for Every Meal: Good or Bad? Those seeking a specific physical (or fiscal) goal may be tempted to simplify their every meal to a handful of selected…
Go eat a cactus — seriously! Nopales, the pads of the prickly pear cactus, have multiple culinary uses and potential health benefits.Looking at a cactus with its threatening spikes and tough skin, you might not immediately think, “Yep, that’s a thing I could eat.” But guess what? Some forms of cacti are edible, tasty, and quite good for you!Check out why it might be a good idea to pal around with nopales, the pads of the prickly pear cactus.The nopal cactus, also known as the prickly pear or the opuntia, is a shrub-like, flowering cactus native to parts of Mexico,…
What is self-esteem? Self-esteem is how you evaluate your individual worth and value as a person. In other words, it’s all about how you perceive yourself. Whether or not you stop to explore them, you likely have strongly held opinions and beliefs about yourself. Those opinions and beliefs have a large influence on how you live your life and interact with other people. Self-esteem sometimes overlaps with related concepts, such as: Self-efficacy. This is confidence in your decision-making and your abilities to learn and grow. Self-respect. This is a belief in your value as a person as well as your…
Let’s highlight the current research on the number of sets to lift per muscle group per week. Undoubtedly, volume is one of the top drivers of hypertrophy, but do more sets always lead to more growth? What is the minimum effective dosage? Implementing the optimal weekly volume per muscle is crucial for anyone looking to maximize muscle growth consistently. We’ll delve into recent studies to uncover the nuances of training volume, exploring dose-response relationships, minimum and maximum thresholds, and training frequency. Furthermore, we’ll cover how training status affects optimal volume. Minimum Threshold Volume for Hypertrophy According to three reviews, the…
When it comes to this hypertrophy workout and in general hypertrophy training, the goal is simple: increase muscle size and get stronger in the process. While traditional methods like straight sets and progressive overload are effective, advanced techniques such as density sets, dropsets, and double rest-pause sets have emerged as powerful strategies for eliciting a hypertrophic stimulus. Training Methods Used In The Hypertrophy Workout Density Sets What Are Density Sets? Density sets involve performing a specific number of repetitions within a set time frame, often increasing the total volume of work done within that period. This method allows for shorter…