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Summarise the key points discussed in the episode?
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About this Episode
Health Its not just about diets but about Sleep, Breathing, Resting, Quality of Food, Drinking Water
Rest
Rest is one of the greatest gifts God gave to mankind. Rest is synonymous to peace. Naturally, we link rest with sleep. But I think we should look at rest more like we of stop doing what we are doing AND start placing our trust in peace and love. to start BEING the person we are called to be to reset our being. Like resting in God. It is placing trust and faith in him. In the work that’s He has already been done. I think daily we should rest in our God to spend with him that can take forms in many ways. Reading, Gardening, Walking, Sitting or however you find peace and tranquility. What about thinking how we can stop stressing and worrying ? To learn to work each problem the best we can then once we have done that we stand trusting life will all work its self out or as we rest more will be revealed for us to do. But not worried or stressing
Breathing
To keep it short We often don’t breath like we should during covid I was taught we don't breath correctly and they have me doing breathe exercises. With a deep breaths in through your nose and blowing out slowly threw your mouth like blowing threw a straw do that 10 times. The Wim Hof technique One round of the Wim Hof Method breathing technique includes these steps:
Take in a strong inhalation through the nose.
Let out a relaxed exhalation through the mouth.
Repeat for 30 breaths.
On the 30th breath, exhale to 90 percent and hold for as long as you can.
When you feel your body really needs to take a breath, inhale fully and hold for 15 seconds before releasing.
The basic technique involves three consecutive rounds of the above.
Eventually, the breathing may feel like a wave flowing through your lungs, but this will take practice. Proponents say the technique can lead to:
Most of us don't drink enough water and we are in a state dehydration we should drink around 1 gallon of water every day. Signs of mild or moderate dehydration include:
Thirst
Dry or sticky mouth
Not peeing very much
Dark yellow pee
Dry, cool skin
Headache
Muscle cramps
Signs of severe dehydration include:
Not peeing or having very dark yellow pee
Very dry skin
Feeling dizzy
Rapid heartbeat
Rapid breathing
Sunken eyes
Sleepiness, lack of energy, confusion or irritability
Fainting
We tend to think that dehydration looks like fainting, severe headaches, and being hooked up to an IV. But the truth is that the majority of us (more than 75% of adults!) are living with chronic mild dehydration, which means our bodies are being forced to operate with less fluid than they require. A decrease in your hydration as little as 1-3% can result in a measurable cognitive loss and not only can it lead to the ailments listed above, it can also lead to more serious health concerns and disease.
Quality of Food
It is high in sugar and calories and low in nutrients and fibre. It can, over time, lead to insulin resistance, triglycerides, harmful cholesterol and other health issues.
Processed foods are very addictive because companies do research to see what tickles our taste buds the most. They incorporate it into their foods to encourage us to eat it more.
It contains artificial ingredients like preservatives and additives that are not nutritious and are harmful to health.
Sleep
6-8 hours of sleep is important we need all the sleeping cycles not just partial night sleep, while we sleep we heal, we lose weight, our body rebuilds it self. Matthew Walker offers five key tips to help your future be filled with an easier sleeping process:
Try to maintain regularity. Go to bed at the same time every night and wake up at the same time every morning.
We need darkness in the evening to allow the release of a hormone called melatonin. Melatonin helps us maintain a healthy sleep time. Therefore, try to dim down half the lights in your home in the hour before bed.
Keep your sleeping environment as cool as possible. An optimal temperature is about 68 degrees Fahrenheit Your brain and body need to drop their core temperature by about two or three degrees Fahrenheit to initiate good sleep. Hence, you’ll always find it easier to fall asleep in a room that’s too cold than too hot.
Avoid alcohol and caffeine. Alcohol is perhaps the most misunderstood drug when it comes to sleep. People believe it helps them fall asleep. That’s not true. Alcohol is a type of sedative, which means alcohol is basically just knocking your brain out. You’re not putting it into natural sleep. Research suggests that alcohol will fragment your sleep. So, you’ll wake up many more times throughout the night. Finally, alcohol also blocks dream sleep. Caffeine is also a problem. Many of us know that caffeine can keep us awake as it is a stimulant. However, few people know that even if you fall asleep fine and maybe you stay asleep after a coffee, the depth of your deep sleep will be lessened.
Do not stay in bed, awake. If you haven’t fallen asleep within 20 or so minutes, or you’ve woken up and you’re finding it difficult to fall back asleep, don’t stay in bed awake. Your brain quickly learns an association between your bed and being awake. Therefore, get up and go to another room.
“The shorter your sleep, the shorter your life. The leading causes of disease and death in developed nations—diseases that are crippling health-care systems, like heart disease, obesity, dementia, diabetes, and cancer—all have recognized causal links to a lack of sleep.” – Matthew Walker
Ever found yourself under the weather with a calendar full of appointments, responsibilities looming, and a job that won't wait? We've all been there.
In today's episode, I'll be sharing practical tips and insights to help you power through and manage your commitments, even on days when your energy is running low. Let's dive into strategies that can make a difference in pushing through the hurdles when duty calls.
Discuss the importance of recognizing and accepting when you're not feeling well.
Highlight that it's okay to acknowledge your limitations.
Emphasize the significance of focusing on essential responsibilities.
Discuss breaking tasks into smaller, manageable steps to make them less overwhelming.
Encourage reaching out to colleagues, friends, or family for assistance when needed.
Key points: acknowledge feelings, prioritize tasks, break it down, practice self-care, and seek support.
Discuss the significance of making conscious decisions about the person you want to become.
Explore the idea of being tossed to and fro when lacking a clear sense of identity.
Explore the question: How do you decide who you want to be?
Encourage to reflect on their values, passions, and long-term goals.
Discuss the importance of aligning personal goals with core values for lasting fulfillment.
Offer practical tips on self-discovery, such as journaling, meditation, or seeking guidance from mentors.
Emphasize the power of dreaming big and setting ambitious goals.
Discuss the idea that even if you fail, aiming high can lead to significant personal growth and success.
List common obstacles that may be holding individuals back from becoming the person they desire.
Identify their own barriers and challenges.
Provide strategies for overcoming obstacles, such as breaking goals into smaller steps or seeking support from friends and family.
Discuss the importance of accountability in personal development.
Encourage to share their goals with someone they trust for support and feedback.
Emphasize the value of tracking progress and celebrating small victories along the way.
Ephesians 4:14
As a result, we are no longer to be children, tossed here and there by waves and carried about by every wind of doctrine, by the trickery of men, by craftiness in deceitful scheming;
How would you decide what you are wasting time or energy on ?
Productivity vs. Reflection: Evaluate whether your thoughts are contributing to productivity or personal growth. Reflecting on experiences or planning can be valuable, while excessive worry or overthinking may be less productive.
Goal Alignment: Assess whether your thoughts align with your short-term and long-term goals. If your thoughts are not contributing to your objectives, it might be worth reconsidering their focus.
Positive vs. Negative Impact: Consider whether your thoughts have a positive or negative impact on your mental well-being. Positive and constructive thoughts are generally more beneficial than negative or self-critical ones.
Mindfulness: Practice mindfulness to be aware of your thoughts without judgment. This can help you identify unproductive thought patterns and redirect your focus.
Time Management: Evaluate how much time you spend on certain thoughts. If you find yourself spending excessive time on unproductive thoughts, it may be a sign to shift your focus.
Value Assessment: Assess the value of your thoughts in terms of personal development, learning, or creativity. Valuable thoughts contribute positively to your overall well-being.
5 Takeaways:
Awareness is Key: Recognize when your thoughts or actions are counterproductive.
Time Management Matters: Assess how you spend your time to identify areas for improvement.
Personal Stories Connect: Listener stories make the topic relatable and offer diverse perspectives.
Practical Strategies: Provide actionable techniques for redirecting focus and energy positively.
Continuous Improvement: Emphasize that developing mindful focus is an ongoing process; small changes lead to significant results.
Get ready to elevate your life with the latest from LevelYourselfUp! 🚀 In this podcast, we bring you 3 empowering books I recommend in 2023, top 3 podcasts for inspiration, and exciting plans for future episodes. Let's embark on a journey of self-improvement together!
Top 3 Books:
"Be Useful" by Arnold Schwarzenegger
Description: Practical advice and inspirational stories for a more meaningful and fulfilling life.
Key Points:
Have a vision: Clarify your values, strengths, passions, and the impact you want to make.
Be grateful: Practice gratitude to stay positive and motivated.
Work hard: No substitute for hard work; set realistic goals and find a mentor.
Be persistent: Don't give up on your dreams; learn from mistakes and celebrate successes.
Be kind: Treat others with respect, compassion, and humility.
Give back: Help others and find fulfillment in making a difference.
In this episode, we will discuss how to identify spam emails or letters, the top spam tools used to trick people, and how to protect yourself from becoming a victim.
Segment 1: How to Spot Spam Emails or Letters
Look for generic greetings Check for spelling and grammar errors Be wary of emails or letters that ask for personal information Be suspicious of emails or letters that contain urgent language Watch out for emails or letters that come from an unfamiliar sender Be cautious of emails or letters that contain attachments or links Check for a physical address, phone number, and return email address
It's important to stay vigilant and not share personal information with any suspicious emails, letters, or calls. Always verify the sender and double-check the email or letter for errors or suspicious language. Use antivirus software to scan attachments or links before opening them, and trust your instincts when something seems too good to be true.
Steps for choosing your best word of the year: First, seek the Lord and ask him for direction List the things you want to focus on this year. Determine the common theme[s] of your list. List some words that would work. Decide which of the words on your list feels like it will be the MOST motivational. OR try What could I use more of in my life? What could I use less of in my life? What characteristics would I like to have? By the end of the day, I feel (fill in the blank). How do I want to feel? Let God bring it to the surface. Bible Verse - Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. —Philippians 4:6
This podcast is all about what has gone on since the last podcast was released on June 1 of 2022. I discuss format changes it’s going to happen on this podcast along with the new schedule being released every two weeks instead of every week. I would like you to think about a few things before the next podcast what brings you the most joy in your life? What’s one or two things that you can do that would bring you the most happiness question And also what are one or two things you would like to change for the year? I also discussed coming up with one word that would describe the year. I’ve kind of landed on the word, it is transition for me. Now, you don’t have to do this for the whole year matter of fact just do it for 3 months at a time.
And I guess my overall message for this podcast is that we all struggle and have things that we have to fight through let’s not focus on the pain or frustration but focus on what we can do to get through the struggle to get through the pain. What is God trying to teach us through this? Always look at each situation as a way to grow and improve as a person
Psalm 37:23-24 “The LORD makes firm the steps of the one who delights in him; though he may stumble, he will not fall, for the LORD upholds him with his hand
