Category: Health & Fitness

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The Easy Formula To Unlock The Strongest Version Of Yourself

Are you a highly driven person? Do you work on the strongest version of yourself? We live in times there self-improvement is (almost) unavoidable. Yet, many people will never reach their peak performance. They don’t know about one important part of the growth formula. If you want to become the strongest version of yourself, you need to grow in a healthy and sustainable way. The growth formula explains how.

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How To Improve Cleaning To Make Better Decisions

To make better decisions we have to make fewer decisions! Cleaning requires making a lot decisions in a short time. This leads to decision fatigue and eventually to bad decisions. By improving our cleaning tactics we can make fewer decisions. Thus, we improve our decision making.

“Once you make a decision, the universe conspires to make it happen.” – Ralph Waldo Emerson

Decision fatigue

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Can Social Circles Actually Hurt Training Results?

Yes, social circles can hurt your training results! Your social circles influence how you make decisions. Thus, they influence the decisions about your training.

The simple fact that social circles influence your training decisions isn’t harmful. It hurts your training results when your goals don’t align with the circles goals.

“The people you surround yourself with influence your behaviors, so choose friends who have healthy habits.” – Dan Buettner

Example: Bodybuilding and Strength Training

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The Power Of Sexual Transmutation Will Make You Awesome

In the 143rd episode of Seinfeld, called “The abstinence”, Georges’ girlfriend has mononucleosis. They can’t have sex for six weeks. The lack of sex changes George. It turns him into a genius. There are several scenes showing his new faculties. In one scene he talks to Jerry, answers to Jeopardy questions and solves a Rubik’s Cube. Another scene shows him explaining two players of the Yankees how to hit a baseball. It is hilarious. The episode illustrates how powerful sexual transmutation is.

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The power of feedback loops

We all love to get ahead in life. Reaching goals is one of the most satisfying feelings that exist. Behaviors and the right proceed are the cornerstones for success. You can use the power of feedback loops to affect both.

Before looking at feedback loops from those two perspective, let’s establish how to create them.

  1. Work towards a goal

  2. While you do it, collect data

  3. Use the data as feedback to change action

  4. Repeat

You create feedback loops simply by collecting data and changing your actions accordingly. It is as simple as powerful.

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Speed Reading

How fast can you read this article?

Reading is one of the first things we learn in school. We learn the letters. What they mean and how to write them. We learn to build words with the letters. With words we build sentences. With sentences paragraphs and so on.

As we learn to read and write words we break them down to the letters. Read → R E A D. We do the same for words in sentences. THIS IS AN EXAMPLE. We emphasize the smallest parts.

Teachers test our reading skills. We read texts out loud in front of the class.

This method to teach reading isn’t wrong. But does not go far enough. This method leads to bad reading habits, that slow us down.

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Cortisol Part 2


To prevent these effects you need to lower stress as far as possible.

Here is an incomplete list, of what you can do to lower stress:

  • Sleep more: Give your body time to heal and regenerate

  • Hear relaxing music: It diverts your attention away from the stress sources

  • Stay away from processed sugars and floor: These foods lead to inflammation and that leads to more cortisol

  • Eat a lot beans, peas and fish: These foods contain much omega-3 oil and Vitamin B5. Both lower cortisol levels

  • Relax (active) at least 20 minutes a day: Take the time to relax! Meditate or hear music without interruptions

  • Take Vitamin C: Eat paprika, lemons, oranges etcetera. Vitamin C regulates cortisol levels and prevents it from getting too high

  • Cut Caffeine: It raises your blood pressure, which is stress for your body

  • Do something that makes you laugh: Watch your favorite comedian on YouTube or hang out with a funny friend

  • Take rhodiola: This stuff is a cortisol killer. I just recommend it in extreme cases. Taking it daily isn’t a good idea. It is always better to change your behavior instead of using supplements

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Cortisol Part 1

Too much stress makes you fat and weak!

As you may already know through the insulin post, I’m looking deeper into the factors that are responsible for weight plateaus and weight gain. One major factor is cortisol.

Cortisol is the so called stress or fight or flight hormone. It is a catabolic hormone and responsible for getting the body fast energy during a stressful situation. It accomplishes its task by stopping insulin production and by raising the blood glucose level. This is something good in a stressful situation, this means in a short time period. It turns bad if the cortisol level is raised high over a long time period.


Like the name suggests, stress causes the body to produce cortisol. Stress can have different forms and causes:

  • Physical stress: e.g. intensive training

  • Emotional stress: e.g. obsessing about your ex-girlfriend

  • Psychological stress: working under a deadline

Important is to know what causes you stress. Then you can do something against it and the effects.

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Ever since my childhood I suffered from obesity. That’s why I decided to lose weight a long time ago. Since then I lost 25 Kilos. The times I feared to stand on a scale are over. But I reached a weight plateau, which I couldn’t break with a dietary change and/or more training. Therefore I’m going to take a deeper look at all influences on my weight. Insulin is one major factor.

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