ThriveSafe / Dr. Vishal Tomar

The sad truth..

Life can be tricky. Sometimes, what we really want can end up controlling us. It's like we build our own traps by chasing after our desires. Wanting things too much can limit our freedom and make us feel stuck.

This makes us think about how important it is to go after our dreams without getting trapped by them!

When A Health Coach Says To Practice "Mindful Eating" This Is What He/She Mean...!

✅ Appreciate the flavors and textures of your food.

✅ Eat when you're hungry and stop when you're 'satisfied' not 'full'

✅ Be mindful of portion sizes

✅ Turn off screens and focus solely on your meal

✅ Chew food slowly and thoroughly to aid digestion

✅ Notice the colors, smells, and sounds associated with your meal

✅ Choose nutritious snacks and be aware of emotional triggers for snacking

✅ Opt for foods that nourish your body and provide essential nutrients

✅ Drink water throughout the meal to stay hydrated and aid digestion

✔️

Read more 👇🏻

1️⃣ Calorie Deficit: Its the only & scientific way to lose fat, start by multiplying current body weight by 10-12 (adjust if necessary)

2️⃣ Adequate Protein Intake : Consume 0.7-1g per kg body weight, the rest of your calories can from whatever combo of carbs & fiber you prefer

3️⃣ Lifting Weights: Starr with 2x per week, focus on consistency & strength gradually

4️⃣ Quality Sleep : 7-8 hours per night keeps your hunger levels in check & allows you to properly recover/recharge

5️⃣ Cardio : Great for mental clarity. It's just a tool to help & can be easily incorporated by slightly modifying your day-to-day activities!

Check-out my YouTube channel for more detailed conversations.. Link in bio 🖇️

Here Are 6 Golden Rules Of Weightloss... 👇🏻

✴️Have A Balanced diet

✴️ Sleep for atleast 7 hours

✴️Make Hydration A Priority

✴️ Increase Protein Intake

✴️ Monitor Meal timings

✴️Exercise Everyday - Is A Must!

Why Is Nobody Talking About This...!?

• Food should complement medical treatments rather than replacing them

• They aren't a substitute for prescribed medications or professional medical advice!

𝟳 𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗢𝗳 𝗘𝗮𝗿𝗹𝘆 𝗠𝗼𝗿𝗻𝗶𝗻𝗴 𝗢𝘂𝘁𝗱𝗼𝗼𝗿 𝗪𝗼𝗿𝗸𝗼𝘂𝘁 𝗦𝗲𝘀𝘀𝗶𝗼𝗻𝘀...

1️⃣ Sunlight Exposure:
Early morning sunlight boosts vitamin D synthesis, enhancing bone health, immune function, and regulating circadian rhythms for improved sleep-wake cycles

2️⃣ Circadian Rhythm:
Morning workouts align with the body's natural circadian rhythm, optimizing hormone levels, promoting alertness, and enhancing overall performance

3️⃣ Melatonin Regulation:
Early exercise can help regulate melatonin production, improving sleep quality by synchronizing the body's internal clock with the external environment

4️⃣ Dopamine Release:
Morning workouts stimulate dopamine release, enhancing mood and motivation while positively influencing cognitive functions throughout the day

5️⃣ Sense of Achievement:
Completing a morning workout provides a sense of accomplishment, triggering the release of endorphins that contribute to a positive mental state

6️⃣ Cardiovascular Benefits:
Morning exercise supports cardiovascular health by lowering blood pressure, improving blood circulation, and reducing the risk of heart-related issues

7️⃣ Improved Metabolism:
Morning workouts elevate metabolism, leading to increased calorie burn throughout the day, aiding in weight management and overall energy expenditure

Read more 👇🏻

✴️ Switch Off Devices 30 Mins Before: The blue light emitted from devices can disrupt melatonin production, affecting sleep quality.

✴️ Bedtime Routine: Establishing a consistent routine signals to your body that it's time to wind down, promoting relaxation.

✴️ Reading Before Sleep: Reading can be a soothing activity, helping to shift focus away from daily stressors and ease into a restful state.

✴️ Maintain a Clean & Cool Environment: A comfortable room temperature and a tidy sleep space contribute to a conducive sleeping environment.

✴️ Prepare Tomorrow's Essentials: Reducing morning stress by preparing essentials the night before can positively impact the quality of your sleep.

✴️ Set Only 1 Alarm: Trying to go back to sleep with the snooze button, only to be awoken again five minutes later, is confusing your body and brain. It isn’t part of your sleep cycle and hence it does no good whatsoever.

✴️ Limit Stimulants: Avoiding stimulants like caffeine close to bedtime prevents interference with the natural sleep process.

✴️ Moderate Water Intake: Although our bodies are programmed to slow urine production
during sleep, excessive fluid intake may push you past this threshold and cause nighttime bathroom trips that interfere with sleep. You are more likely to wake up to urinate if you are already sleeping poorly, for example due to stress or a sleep disorder.

✴️ Consistent Sleep Time: Keeping a regular sleep schedule helps regulate your body's internal clock, promoting better sleep quality.

✴️ Sleep in Pitch Dark: Darkness signals your body to produce melatonin, a hormone crucial for a restful sleep cycle.

✴️ Aim for 7 Hours of Sleep: Strive for the recommended amount of sleep to support overall health and well-being.

✴️ Wake Up at the Same Time: Consistency in waking up reinforces a stable sleep-wake cycle, promoting better sleep hygiene.

✔️

Sad Reality Of Today...

The Neurological Wonders of Reading...

✴️ Neuroplasticity Mechanism : Reading stimulates neuroplasticity, the brain's ability to reorganize itself by forming new neural connections. This process is crucial for learning and adapting to new information

✴️ Synaptic Pruning : Reading engages the brain in a process called synaptic pruning, where weak or unused neural connections are eliminated. This enhances the efficiency of the remaining connections, optimizing brain function

✴️ Gray Matter Density : Scientific studies suggest that avid readers have increased gray matter density in areas associated with language processing and comprehension. This positively correlates with better cognitive performance

✴️ Activation of Brain Regions : Different genres and styles of reading activate various brain regions. For example, reading fiction may engage the emotional and social cognition areas, contributing to a holistic brain workout

✴️ Increased Connectivity : Reading diverse content enhances connectivity between different brain regions. This interconnectedness supports better communication and coordination, essential for overall cognitive functioning

✴️ Memory Consolidation : Reading plays a role in memory consolidation, especially when recalling characters, plot details, or factual information. This reinforces memory-related neural pathways

✴️ Improved Attention Span : Engaging in sustained reading sessions requires focus and concentration. Over time, this can lead to improvements in attention span and the ability to concentrate on tasks

✴️ Stress Reduction and Cortisol Regulation : Reading has been linked to stress reduction, leading to lower cortisol levels. Cortisol is a stress hormone, and maintaining its balance is crucial for overall brain health

"Sometimes the most productive thing you can do is relax." - Mark Black

Relaxation is a state of reduced tension and stress, often achieved through activities that activate the parasympathetic nervous system (PNS).

The parasympathetic nervous system is responsible for promoting relaxation and reducing bodily activities. Commonly referred to as the "rest and digest" or "feed and breed" system, it influences various bodily functions:

◾ Eyes - Constricts pupils, improves close-up vision, and stimulates tear production.

◾ Nose and Mouth - Induces saliva production in the mouth and mucus production in the nose, aiding in digestion and breathing at rest.

◾ Lungs - Tightens airway muscles, reducing the workload of the lungs during relaxation.

◾ Heart - Lowers heart rate and reduces the pumping force of the heart.

◾ Digestive Tract - Increases digestion rate, diverts energy for efficient food digestion, and triggers insulin release for sugar breakdown.

◾ Waste Removal - Relaxes muscles controlling urination and defecation.

Best Friend Of Your Gut....!