5 Benefits of Biohacking

Biohacking is an individualized system of techniques that gives you the feeling of full control over your own biology. It’s noticing areas you feel you need to improve and implementing hacks to improve it. The benefits of biohacking, due to its personalization, are truly endless but, here are the top five benefits that you are sure to experience. 

 

A Better Understanding of One’s Self 

 

By far the best benefit of biohacking is learning who you truly are. With meditation and experimenting different things each day, you learn exactly what your body and soul need to be happy and healthy. During the journey of biohacking, you may identify new characteristics about yourself or identify new areas of interest you may have never discovered before.

 

You will learn that you are powerful and strong and that you can do almost anything by doing the work. You will understand what works and doesn’t work which will prevent you from experiencing most frustrations. Once you understand your true self, getting to your goals will be streamlined and easy. 

 

Improved Mood

 

Biohacking improves your mood in several different ways. Through hacking your mind, diet, and soul you’ll discover the causes and fix them. Chemical imbalances, as well as poor diet and exercise, are the main culprits of poor mental health. Improving your mood can truly open the gate to a better life.  

 

More Focus and Boosted Productivity 

 

Implementing hacks into your diet and exercise will increase your energy levels which in turn increases your productivity. It will lift the mental fog and keep you focused. Drinking bulletproof coffee each morning, drinking plenty of water each day, and getting a full night rest each night are just a few ideas that help in these areas.

 

Reduced Stress and Anxiety 

 

Dopamine and serotonin are hormones that are responsible for the “feel good” feeling. These hormones, in turn, reduce stress levels. Biohacking techniques such as meditation and eliminating sugars and processed foods from your diet will help increase these hormones. A very common goal of most biohackers is finding things that increase these hormone levels whether it be medication, diet, exercise or meditation and then doing them every day.

 

Optimal Health 

 

Optimal health is when your physical, emotional, social, spiritual and intellectual health is balanced. Getting to a balance is all up to you and dependent upon where you feel you need improvement. Biohacking is all about getting to that balance and finding those areas to improve. Just remember that optimal health is a never-ending journey. It always needs to be worked on to get to where you want to be.  

 

Overall, there is really no reason you shouldn’t use biohacking. Everything you do with biohacking is meant to improve your quality of life in every single way. To hack your system into better cognitive functionality, greater strength, and wellbeing, and to improve your mind and soul can all be accomplished with biohacking. If you do it properly there really are no side effects. The journey to overall wellbeing is all your own. 

 

Finding Balance: Juggling Work, Life, And Self-Care

The more technology we have, the easier life is supposed to be – but somehow, the world just gets faster-paced and everything feels much more frantic than it did before. You're trying to kill it in your career while looking after friendships, romance, and maybe even children, but what about self-care? It feels like you're constantly juggling and if you take your eye off any of the balls for even a second, one drops to the ground. 

 

Your career demands your attention. 

 

Your family and friends need you just as much as you need them. 

 

And what about self-care? 

 

Believe it or not, you can have them all if you simply find the right balance… and you can find the tips you need to do that below. 

 

Boundaries and Priorities 

 

Step one in your journey to finding balance is establishing boundaries based on your priorities. That might mean you need to sit down and establish your priorities if you haven't already. That means understanding your core values and getting to grips with what matters most in your personal and professional life. 

 

Once that's settled, you can establish boundaries that will protect your energy and time. Just be ready to communicate your boundaries clearly and be firm when saying no. 

 

Think about your boundaries around technology, too – do you pick up emails even when you're off the clock? Do you feel the need to reply to every message instantly? Think about your relationship with the internet and social media. 

 

Organization and Time Management

 

Organization and time management work in tandem and once you crack this code, you will find it much easier to find balance. Use a calendar or diary, utilize to-do lists, and structure your day to break down your responsibilities and when you will tackle each. 

 

By breaking down every task into manageable moments, you avoid the risk of multitasking, reduce stress, improve productivity, and give yourself time for everything. 

 

Delegate

 

Something that many people struggle with is letting go of control. Let's be clear about this – you can delegate! At work and at home, you can assign appropriate tasks and responsibilities to family members and employees or colleagues. The key to finding balance is sharing the load, so learn to let go. 

 

Take Breaks Intentionally 

 

Part of finding balance and practicing self-care is taking regular breaks, which means you might need to schedule them when you sit down with your calendar and to-do list. So, schedule a take-five, go for a brief walk, sit down for a quiet meditation session, or just chill out with a glass of water or hot tea. A break should not be viewed as a luxury, it's a necessity to improve productivity and performance. 

 

Say No 

 

There's no point in establishing boundaries if you don't learn to say no! 

 

You should be able to say no to things that don't fit or feel right without feeling guilty about it. Everyone has limits, and if saying yes means pushing yourself beyond yours, you need to say no. Whether it's coffee with a friend on your busiest day of the calendar month or picking up an extra project at work when things are hectic at home. There will be times you can say yes to those things, but if you can't say yes now, don't!

 

Lean On Your Support

 

Everyone needs human connections and having a strong support system when you're dealing with life's obstacles and challenges is key. So, be sure that you are surrounded by people who respect you, understand your goals, and build you up. These people should be willing to go 50/50 in sharing responsibilities and happy to pick up the slack from time to time when it's necessary. 

 

Final Thoughts 

 

It might feel like an impossible task, but with a bit of intention, you can strike a balance between work, life, and self-care. It might be difficult at the start, but once you establish your boundaries and learn to stick to them, the rest will come with time and practice. When you do find the balance, you will start to see everything in your life improve. 

5 Ways To Stop The Negative Effects Of Social Media

There’s no denying that there’s a lot of good that we can take from social media. The most important is that it allows us to connect with family and friends. We can also preserve memories, share things that interest us, and it’s also a great place where we can learn new, interesting things like a new skill or talent.

 

Not only that, but these platforms offer information in a myriad of ways. For example, YouTube has full-length tutorials on how to do all sorts of things, from fixing the kitchen sink to doing a macramé plant holder.

 

Pinterest is also just as popular for its vast array of data. Yet, it focuses more on pictures and short reels.

 

Then, you have Instagram, TikTok, Facebook, Twitter, and others that provide an image picture or brief video content along with a short-written explanation.

 

Nevertheless, with all these benefits that social media seems to provide, it also has its disadvantages. Research shows that spending too much time on these platforms can lead to increased stress, loneliness, isolation, and depression.

 

So, how can you take the good while minimizing the negative effects of social media? Here are five things you can try today to help you do just that.

 

Customize Your Feed

 

Unfollow and remove negative or fearmongering pages. Delete toxic friends. Limit who views and comments on your posts.

 

It sounds drastic but tell yourself that it’s perfectly okay to keep a small circle of virtual friends.

 

Instead, you can replace them with accounts that make you feel good about yourself. Look for influencers who embrace their natural beauty. Follow people who are constantly spreading positive words of motivation across their feeds.

 

Regulate the When

 

Many of us set alarms on our devices. So, it’s become second nature to immediately reach for your phone as soon as you wake up, which leads to getting bombarded with a stream of news, updates, and inconsequential posts.

 

This only leads to exacerbating your stress and anxiety, which isn’t exactly the best way to gear up for a new day.

 

Instead, consider integrating more mindful routines around two or more screen-free activities like journaling, meditating, and practicing gratitude.

 

When you do start scrolling through social media, set a time limit on how long you spend on each app. One study found that a healthy amount of time would be between an hour to two hours in total for the entire day.

 

Just make sure you split it up into 15- to 30-minute increments throughout the day. For example, you can schedule 30 minutes after breakfast, 30 minutes during your lunch break, another 30 minutes in the afternoon, and 30 minutes about three hours before bedtime.

 

Turn off Notifications

 

Just because you have your phone on you all the time doesn’t mean you have to be available 24/7. It’s okay to disconnect from the virtual world at certain times during the day.

 

Getting inundated with notifications from various social media platforms can be overwhelming. It’s especially infuriating when you’re trying to work, study, or just enjoy a few minutes of peace and quiet.

 

Remind yourself that social media apps are designed to hijack your attention and get you to spend as much as possible on them so they can generate revenue from ads.

 

The most effective you can do to reduce the amount of time wasted on these apps is to switch off notifications as many times as you need during the day.

 

Be Critical

 

Always be critical of social media. Remember that all the posts and reels you’re seeing are someone’s best moments of the day, maybe even the whole week.

 

They’re only showing you what they want you to see, which is why they probably have some time to prepare for it and set everything up. So, it’s not exactly their typical day-to-day life that they’re displaying.

 

Detox

 

Try this the next time you feel you’ve had too much social media exposure: nothing.

Put the phone down and just be in the moment. Take a look around the room. Notice how the light shines through the window. Listen to the different sounds around you.

 

Full disclosure: you’ll probably start to feel uncomfortable after about five seconds. But that’s okay.

 

As you try to hang on for a full 60 seconds, think about why you’re uncomfortable. Knowing the reason can help wean you off your addiction to social media as well as the notion that you simply must have your phone in your hand all the time.

 

Instead, why not do something more constructive with your time? You can learn a new skill, revisit an old hobby, read, exercise, go for a walk, journal, draw, paint, or play a musical instrument, and more!

 

So, find what you’re passionate about. Then, spend time doing more of that instead of mindlessly scrolling through social media.

 

Baggage Be Gone: How To Let Go Of Emotional Weight

Per Sabrina Romanoff, a clinical psychologist, in an article published in Very Well Mind, emotional baggage “...refers to unfinished emotional issues, stressors, pain, and difficulties we’ve experienced that continue to take up space in our minds and affect our present relationships”

 

In other words, the psychological wounds we carry prevent us from living peacefully. Worse, emotional baggage can lead to ongoing stress and depression, and even begin to create physical issues. It’s not uncommon for people with lots of emotional baggage to experience panic attacks, heart palpitations, shortness of breath, and insomnia. 

 

Though we all carry some sort of emotional baggage throughout our lives, the happiest people are those who learn to control their emotional baggage instead of allowing it to control them. Of course, this is easier said than done. 

 

However, we have some helpful tips on how to let go of the emotional weight so you can start living freely. 

 

Identify What Caused It

 

Think of addressing your emotional baggage like mold remediation. Though your goal is to treat the mold, you first have to identify what caused it because it doesn’t just appear out of nowhere. The same concept applies to this. 

 

If you carry guilt or commitment issues - two very common types of emotional weight - then it’s not enough to just accept what happened or just jump into a relationship to prove you’re okay. Doing so may lead to temporary satisfaction, but nothing sustainable. Instead, you need to figure out why these feelings exist. Like the mold, you have to get down to the real cause and treat that before you can address anything else. 

 

For example, the root cause of commitment issues could be anything from fear of rejection or abandonment that stems from childhood or having experienced abuse in a previous relationship. By identifying the root cause, you can then address its symptoms.

 

Seek Therapy 

 

If you’re dealing with an emotional weight that’s beginning to get too heavy to carry, then one way you can start to let go is by letting someone else help you with the load. One way to do this is by seeking the guidance and support of a licensed therapist.

 

In therapy, you can address your past and how it’s currently infringing on your life. Furthermore, you’ll get a chance to address what you don’t like about the baggage, which can help motivate you to unpack it. 

 

Though therapy has become a little more expensive in recent years, there are affordable options through apps like BetterHelp. Many therapists also work on a sliding scale or even on a pro bono basis, so don’t be afraid to ask about those options. 

 

Learn to Sit With Uncomfortable Emotions

 

One of the main reasons why we tend to hold onto emotional baggage is because we don’t take the time to process it. 

 

Though everyone has their coping mechanisms, it’s never healthy to avoid your emotions or try pushing them under the rug. Even if you do that - and think things are okay for a little while - they will eventually pop up again the next time you encounter a similar emotion or situation. 

 

A good example would be grief. If you don’t take the time to feel sad and angry, you may not be equipped to take care of yourself or be a strong support system for others when they, too, eventually encounter loss. 

 

It’s going to be uncomfortable but sit with your sadness when you start feeling sad. Cry when you feel like crying. Scream when you feel angry. Starting out, and to make this easier, you can even set a timer so you’re only dealing with these negative emotions within a window you feel comfortable with. 

 

When you do this, you take the power back from these emotions, so they no longer control you. With enough practice and time, you’ll be able to encounter a sad moment instead of allowing the emotional weight of a trigger to ruin your entire day. 

 

These are just a few of the best ways you can begin to let go of emotional baggage. While we all have emotional weight, you don’t have to let it rule over you. There’s a grace in allowing yourself to be human and remember that what words or actions hurt you in the past don’t have to be your identifiers forever. 

 

15 Super Weight Loss Tips

I’m sure that over the years we’ve all heard our own share of unrealistic and ineffective weight loss advice. From detox diets to spot-reduction exercises and even supposedly nifty things like magic pills or slimming wraps. But the truth is that these fad diets and gadgets barely work, and even if they do the results aren’t long-term. 

 

The key to losing weight is to do it in a healthy manner, that doesn’t do you more harm than good. Here are 15 tried and tested tips that can aid you in this difficult journey. 

 

1. Control Your Portions

 

Starving yourself is never the answer but a little psychological warfare never hurt anyone. Trick your mind into thinking you’re eating more by dividing your meals into smaller portions. So, instead of eating 3 large meals per day, have smaller portions 5 times instead. 

 

2. Skip Out on Seconds

 

Pay special attention to serving sizes on nutrition labels and stop yourself from reaching out for a round of seconds. Having 5 meals a day can effectively solve this problem by ensuring that you don’t go hungry again soon after lunch or dinner. 

 

3. Curate a Diet Consisting of High-fiber and Lean Protein 

 

Fiber is your biggest weight loss ally and lean protein helps you maintain your muscle mass and control your appetite. Incorporate foods that are high in fiber, like fruits, vegetables, and whole-grain, and foods that are rich in lean protein, like chicken, fish, and tofu into your diet. 

 

4. Snack Smartly 

 

If you need to snack between meals, choose healthy, portion-controlled options. Nutrient-dense snacks like mixed nuts, fruit, or yogurt can keep you satisfied and energized without adding additional calories to your diet. 

 

5. Beware of Liquid Calories

 

Calorie-laden beverages like sugary sodas, fruit juices, and high-calorie coffee drinks can add empty calories to your diet without providing the feeling of fullness that solid foods offer. It’s better to stop consuming them if you’re trying to lose weight. 

 

6. Keep Your Body Hydrated

 

Did you know that your body can actually confuse being thirsty with being hungry, causing you to overeat? To prevent this from happening, stay hydrated throughout the day. In addition to that, drink a glass of water before meals to curb your appetite and reduce calorie intake. 

 

7. Make Exercise a Priority 

 

Eating healthy can only get you so far. You have to stay active and work out regularly to lose weight. Try to incorporate at least 150 minutes of moderate-intensity exercise in your daily routine. Remember that consistency is key, and it will take a few weeks before you see any results. 

 

8. Get Adequate Sleep

 

A poor sleeping schedule leads to late night cravings which in turn results in further weight gain. Getting quality sleep is essential for weight loss. Try to get at least 7 to 9 hours of uninterrupted sleep every day. 

 

9. Be Mindful when Eating 

 

When you eat while watching the tv or using your smartphone you’re unable to appreciate your meals and get hungry soon after. Eating mindfully means that you savor each bite of your food and feel fulfilled after the meal. 

 

10. Meal Prep in Advance

 

When you’re unsure of what to eat, you can end up making impulsive and unhealthy choices. This is why it’s better to meal prep for the whole week in advance. This can save you lots of time and effort, especially on days when you feel low on energy. 

 

11. Avoid Crash Diets

 

If you have a big event coming soon then you might be tempted to start a crash diet to make sure you fit into that new dress you bought. But trust me, these diets are unsustainable and can also lead to nutritional deficiencies and a range of adverse health effects. Avoid them at all costs.

 

12. Track Your Progress

 

Monitoring the daily progress that you make. Keep a food and exercise journal to stay on top of your routines. Smartphone apps can help you track your calorie intake and workouts with ease. Seeing the progress, you’re making gives a sense of fulfillment and motivation to continue. 

 

13. Celebrate the Small Achievements

 

Weight loss is a journey full of milestones. Reward yourself whenever you hit one to keep the motivation going. Whether it’s treating yourself to a slice of your favorite chocolate cake or ordering some takeout. A cheat meal once in a while doesn’t hurt anyone. 

 

14. Cultivate a Body Positivity Mindset

 

Negative self-talk can hinder your progress and motivation. Practice loving yourself and your body. Replace self-criticism with self-encouragement and affirmations to feel good about yourself.

 

15. Share Your Weight Loss Journey with Others

 

Sharing your weight loss journey with others can not only make it easier, but also provide valuable encouragement and accountability. Join a weight loss support group or enlist a workout buddy to boost your motivation.

 

Conclusion

 

It’s important to remember that there's no one-size-fits-all approach to weight loss. Find the tips that work best for you and make them a part of your daily routine. These 15 tips are just the starting point for your own journey of self-discovery, leading to a healthier and fitter you. 

 

Self-Parenting 101

Self-parenting, self-love, and self-care go hand in hand. All three are there to help you make conscious decisions and allow you to take better care of yourself.

 

After doing a lot of internal work, I now have a clearer vision of why we need to practice good self-parenting. The problem is that many people feel this type of self-care is shallow or selfish. But that couldn’t be further from the truth!

 

Below are some self-parenting 101 tips and tricks that can help ensure that you always prioritize what you need to thrive and lead a fulfilling life.

 

Let’s get started.

 

What Is Self-Parenting?

 

In short, self-parenting is a type of focused care that involves healthy living patterns and positive daily habits. It puts a spotlight on the things that truly matter in your life, like sleep, nourishment, and security.

 

Yet, while those are all great ways to manage your overall health, self-parenting takes it a step further.

 

At its core, self-parenting is how you can fulfill unmet needs lingering from your childhood. It’s a way to tone down your inner critic, which is actually a culmination of voices that you’ve internalized and now believe as your own.

 

As a result, you learn how to listen more to your emotions and thoughts. You become more compassionate towards who you are as a person, and you allow yourself to feel worthy and seen.

 

It does this by providing new experiences that can lead to more satisfying behavior and a more positive effect, thus helping you create better outcomes in your life.

 

5 Self-Parenting Tips

 

In my search for ways of being a better parent to myself, I looked at some of the ways good parents care for their kids. Then, I used them to create an outline that adults can apply to themselves to enhance their inner parent.

 

Take a look.

 

Accept Your Emotions

 

Feelings help us define what’s happening so we can articulate our thoughts and act accordingly. When children have intense feelings, it can sometimes be overwhelming. If we’re not taught at a young age how to deal with those big, scary emotions, we still won’t be able to deal with them as adults.

 

This is where self-parenting can really help. Tell yourself that it’s okay to have feelings, no matter how big or small.

 

More importantly, avoid making yourself feel guilty or ashamed about feeling a certain way. Instead, learn how to make the most of these feelings to better understand what you’re going through and help yourself move forward.

 

Set Healthy Boundaries

 

When your life has clearly defined expectations, you can safely navigate and explore within those boundaries. So, make it super clear what you expect of yourself and your life.

 

Yet, we’re trained to listen to our elders and to behave properly. Then, we grow up and we fear what will happen if we assert our needs as adults. So, we put everyone’s needs before our own to avoid rejection.

 

However, with boundaries, you have the power. It may sting a bit if someone rejects you for saying no for whatever reason. But you’ll survive and you’ll come out stronger and more confident.

 

Have Reasonable Expectations

 

Write down realistic goals for the year ahead. Start with long-term goals, then break them down into monthly, weekly, and daily objectives.

 

Working down from larger to more manageable short-term goals will give you a sense of accomplishment. Plus, it helps you focus on what you have to do and avoid feeling hurt or helpless.

 

Remind yourself to be proud of your commitment to do the work. And each time you achieve something on our list, reward yourself. Then, after each one, think about setting new goals that can help you achieve more in your personal and professional life.

 

Create a Regular Routine

 

Knowing that you’ll be doing certain things at certain times is one of the best self-parenting techniques ever! Having a routine helps prepare you for what’s ahead so you can have time to adjust and react accordingly. It also teaches you responsibility, leadership, and discipline.

 

For example, one of the first things experts will advise you to do is to go to bed at a specific time each night. Not only that, but you need to create a nightly ritual to help you unwind and relax at the end of the day.

 

Start by turning off all screens 30–60 minutes before bedtime and dim the lights. You can bring an enjoyable book to read. Or you can play some soft music to ease you into sleep mode and reduce any nighttime jitters you may have.

 

Know Your Core Values

 

Adults who come from neglectful homes are often not taught morals when they were children. So, as your self-parent, it’s up to you to determine what it takes to become a helpful, empathetic member of your community.

 

You also have to learn the importance of respecting yourself and others, as well as being honest and trustworthy. And the best way to do that is by finding out what your core values are.

 

One thing you can do to appreciate the role that helping others has in your life is to volunteer at a local shelter or community center. Even a simple gesture, holding the door for someone or smiling at a stranger, can do miracles for your self-esteem.