You are about to action:
Object being modified by the action
Do you want to proceed?
If you wish to action:
Object being modified by the action
Then please send an email request to [email protected].
Guidepost to Wellness
How is everyone doing on the challenge? I noticed that I am parking further away and walking more that way, at least when it's not pouring rain! However, since I don't always carry my phone to track my steps, I can't really tell how many steps I am doing at the office, so I am going to incorporate that for the next two weeks. I am also going to be shifting from working at the office to working from home and will definitely need to force myself to move more.
I would love to hear your update, what are you doing differently now to move more?
------------------------------------------------------------------
Schedule a FREE initial consultation here: https://GuidepostToWellnessLLC.com/pages/contact
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellnessllc.com/pages/about-me1
------------------------------------------------------------------
Schedule a FREE initial consultation here: https://guideposttowellness.com/services
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me
Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/
Rumble Channel: https://rumble.com/c/c-279121
------------------------------------------------------------------
Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.
Turns out there are about as many opinions on whether you should or should not eat before bed as there are kinds of mattresses out there. Just like anything with the human body, it is all bio-individual. However, I can provide some tips on what foods may negatively or positively impact your sleep. You will still need to listen to your own body and find what works for you.
The following foods may negatively impact your sleep:
- Spicy Foods & Acidic Foods – Can cause heartburn
- Cruciferous Vegetables – slowly digesting insoluble fiber
- Red Meat – high protein – low enzymes
- Cured Meats and Cheeses – amino acid tyramine – causes alertness
- Chocolate – contains caffeine
- Sugary drinks, juices and foods – can cause stimulation
- Liquids – interrupt sleep with need to go to bathroom
These foods may improve your sleep if you eat at dinner or as a SMALL snack about an hour before bed:
- Foods high in tryptophan – amino acid precursor to serotonin.
- Small amounts of the right carbohydrates to help the body assimilate the tryptophan.
- Foods high in calcium and/ or magnesium.
- Try honey as a sweetener if necessary as it helps decrease alertness.
- Foods containing natural melatonin – tart cherries, goji berries and raspberries.
Let me know your food secret to sleeping well!
------------------------------------------------------------------
Schedule a FREE initial consultation here: https://guideposttowellness.com/services
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me
Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/
Rumble Channel: https://rumble.com/c/c-279121
------------------------------------------------------------------
https://www.healthline.com/nutrition/17-tips-to-sleep-better#10
https://www.sleep.org/foods-with-caffeine/
https://www.mdanderson.org/publications/focused-on-health/healthy-sleep-habits.h13-1589046.html
https://www.webmd.com/sleep-disorders/features/food-sabotage-sleep
https://www.healthline.com/nutrition/eating-before-bed
https://www.delish.com/food-news/a44984/foods-to-avoid-before-bed/
https://www.healthline.com/health/tryptophan
https://www.sleepfoundation.org/articles/food-and-drink-promote-good-nights-sleep
https://www.sleepassociation.org/about-sleep/top-10-foods-help-sleep/
https://www.slumbr.com/blog/3-ways-to-increase-melatonin-naturally-with-food/
------------------------------------------------------------------
Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.
Artificial Sweeteners are something that I encourage folks to stay far away from, even when they want to reduce their calories. There are better alternatives than any artificial sweeteners. The challenge is that they are in so many drinks, protein powders, meal replacements, protein bars, even in salad dressing. So looking at labels becomes very important. Here are the basics of some of the most common artificial sweeteners out there. I'm including three naturally derived, but processed low calorie sweetener alternatives for you also.
Aspartame / Equal or NutraSweet
o 180x sweeter than sucrose
o 50% phenylalanine - neurochemical; 40% aspartic acid - excitotoxin; 10% methanol - toxic wood alcohol
o Methanol breaks down into neurotoxins of formic acid and formaldehyde
o Studies show it may lower serotonin and dopamine and lead to depression
o As of 2010 it was 80-85% of all food complaints with FDA
o Top of list for pregnant women to avoid due to potential neurological effects on fetus
o Complaints of headache, nausea, vertigo, insomnia, numbness, blurred vision, memory loss, anxiety attacks, depression, hyperactivity, personality changes, stomach disorders, seizures, loss of energy
Acesulfame potassium / Sunnett or Sweet One
o 200x sweeter than sucrose
o Often used in combination with other sweeteners due to enhancing and sustaining effect on sweetness
o Animal studies show lung, breast, and thymus tumors, forms of leukemia and chronic respiratory issues
Neotame / NutraSweet Pink
o 13,000 x sweeter than sugar, 30 x sweeter than aspartame
o May be more toxic than aspartame
Saccharin / Sweet’N Low
o 300x sweeter than sucrose
o AMA recommends limiting for children and pregnant women
o Cross-sensitivity with sulfonamide allergies
o Complaints of oral blisters, nausea, diarrhea, headache, tachycardia
Sucralose / Splenda
o 600x sweeter than sucrose
o Chlorinated sucrose
o Down-graded from “safe” to “caution” by CSPI due to recent study
o Can destroy as much as 50% of microbiome, predominantly beneficial flora
o Human and animal studies show that it does alter glucose & insulin metabolism
o Complaints of GI issues, migraines, dizziness, blurred vision, allergic reaction, blood sugar increase and weight gain
Recommended Naturally Derived Low/No Calorie Sweeteners
Monk Fruit / Luo Han Guo
o GI of 0 and 0 calories
o Potential GI issues
Stevia
o Herb 10-15x sweeter, Steviosides 200-300x sweeter than sucrose
o GI of 0 and 0 calories
o Originally banned by FDA
Sugar Alcohols
o 60-90% as sweet as sucrose
o Sweeteners with -ol; xylitol, erythritol
o Low calorie, low GI
o Potential GI side-effects
------------------------------------------------------------------
Schedule a FREE initial consultation here: https://guideposttowellness.com/services
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me
Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/
Rumble Channel: https://rumble.com/c/c-279121
------------------------------------------------------------------
Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.
Join me in a Stand Up, Sit less, Move more challenge!
Get your challenge tracking calendar or app like "Habit" and set yourself a goal to sit less and move more. Capture how much you are sitting now when you work and when you are not working, use that as your estimate so you can see your improvement at the end of four weeks or 30 days.
For sitting less, you can use a fitness tracker or set a reminder on your smartphone or calendar to prompt you to move each hour. During that hourly reminder, stand up and walk around the house or office. Just moving every hour can help offset the time spent sitting.
To move more, you can set yourself a step goal and track that. Just remember that the average person only uses about 3000-4000 steps a day, so don't start with too many steps right off the bat, set yourself a daily goal of another 100 steps or so. If you park your car further away at work and stores, that will quickly add more steps each day. Then if you also walk around each hour when you get up from sitting, you will also add more steps.
Start small and increase a little every day and you will see the benefits at the end of the challenge period. You will feel so good, that you will want to continue after the end of the 30 days/ 4 weeks and you will soon have a new lifestyle habit developed
Sitting too Much video: https://youtu.be/Kwq4Eb11nx8
Creating Healthy Habits: https://youtu.be/5f0NFvk2_sg
------------------------------------------------------------------
Schedule a FREE initial consultation here: https://guideposttowellness.com/services
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me
Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/
Rumble Channel: https://rumble.com/c/c-279121
------------------------------------------------------------------
Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.
Stress has been called the “health epidemic of the 21st century” by the World Health Organization and is estimated to cost American businesses up to $300 billion a year. The body does not know the difference between a real threat to life or limb or a perceived mental or emotional stress. It reacts the same way.
Association of the Global Organization for Stress reports the following statistics
75% of adults reported experiencing moderate to high levels of stress in the past month and nearly half reported that their stress has increased in the past year – American Psychological Association.
Stress is a top health concern for U.S. teens between 9th and 12th grade, psychologists say that if they don’t learn healthy ways to manage that stress now, it could have serious long-term health implications – American Psychological Association.
80% of workers feel stress on the job and nearly half say they need help in learning how to manage stress.
Chronic Stress Impacts
Neurochemical imbalances lead to headaches, anxiety, depression
Lack of sleep starts additional viscous cycles in body
Heart rate and blood pressure increase
Blood clotting ability increases, blood thickens
Extra glucose into bloodstream taxes pancreas which affects blood sugar regulation and digestion
Salivation decreases / digestion slows affecting the stomach and intestinal tract.
Cascade of stress hormones disrupts reproductive hormones for both men and women affecting both desire and performance
Skin problems
Muscles tension and pain
Immune system activity decreases
Next in the series is the effects of mindfulness on the body and how it can counteract chronic stress.
Mindfulness Challenge - https://youtu.be/3W15ZqAg4WQ
News and Stress - https://youtu.be/RXF8zyLIzMo
------------------------------------------------------------------
Schedule a FREE initial consultation here: https://guideposttowellness.com/services
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me
Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/
Rumble Channel: https://rumble.com/c/c-279121
------------------------------------------------------------------
https://newsinhealth.nih.gov/2007/January/docs/01features_01.htm
http://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-basics/hlv-20049495
http://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
https://www.nimh.nih.gov/health/publications/stress/index.shtml
http://www.healthline.com/health/stress/effects-on-body
http://www.healthline.com/health-slideshow/signs-of-stress
http://www.healthline.com/health-slideshow/what-is-stress-related-illness#2
http://www.huffingtonpost.com/gina-soleil-/workplace-stress-the-heal_b_8923678.html
http://www.gostress.com/stress-facts/
------------------------------------------------------------------
Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.
I ordered this book almost THREE YEARS ago and just started reading it. I am hooked and just have to share what I am discovering.... This makes me feel angry, disappointed, vindicated, and in some ways relieved to find out that there are a lot of factors being used by the commercial food industries to trick us into eating more. So, no wonder it is so hard to drop weight, make healthy choices, etc.
Well, knowledge is power and this book by Brian Wansink, PhD will remove the blinders and help us all fight back and combat mindless eating.
This is not an affiliate link, it is just a GREAT book, that will help every "dieter" out there.
Here is another great resource about how critical environment is to making changes. James Clear is a great resource for habit information.
https://jamesclear.com/power-of-environment
________________________________________________________________________
Schedule a FREE initial consultation here: https://guideposttowellness.com/services
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me
Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/
Rumble Channel: https://rumble.com/c/c-279121
________________________________________________________________________
Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.
A good morning starts the night before! Having good evening habits around going to bed at the same time, limiting technology and watching what you eat before bed can all help you sleep better and wake up more rested.
Here are a few more tips for setting the tone of your day, try a few on to see how they fit with your lifestyle. Like going to bed, try to get up the same time each day, even on your weekends. (I know I don't always do the best with this one myself.) Also don't hit that snooze if you can help it. But before you even get out of bed you can start the day on a positive note by doing a gratitude exercise, doing deep breathing exercises, and setting your intention to have a productive, patient, creative, happy, "fill-in-the-blank" kind of day. Remind yourself that every day can be your favorite holiday as far as the anticipation and enjoyment is concerned. I think of my brother as a little boy on Christmas mornings to fill myself with that childlike wonder of the day.
Once you get out of bed, drinking a glass of water and getting some morning sunlight are also great morning routines to work into your day. Try to stay away from email, news, and work for an hour or so to allow yourself some time to do something more enjoyable. All of these ideas and more in the video help you take control of your day in a positive way. We cannot control how the day will go overall, but a good morning habit can help with our stress management and overall resilience.
What are your favorite morning rituals to have a great day?
------------------------------------------------------------------
Making your Bedroom Better for Sleep Video: https://youtu.be/aA_nhFywXVU
Better Bedtime Routines: https://youtu.be/0yJDR7eIv6Q
Creating Healthy Habits: https://youtu.be/5f0NFvk2_sg
------------------------------------------------------------------
Schedule a FREE initial consultation here: https://guideposttowellness.com/services
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me
Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/
Rumble Channel: https://rumble.com/c/c-279121
-----------------------------------------------------------------
Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.
Anyone out there that has experienced a frequent muscle knot in a place that feels like a sore marble when you press on it, knows what a trigger point is. I have fibromyalgia and have had whiplash a couple of times so I have definite trigger points in my upper back. I use a several trigger point release methods to include foam rolling and using something like the back buddy trigger point release tool, or even tennis balls. Scientists are not really sure how or why trigger points are created. They know it is related to the connective tissue called fascia that provides structure and connection between all parts of our body. Fascia has been described like spiderweb or the knit of a sweater that weaves in and out of muscle fibers.
Foam rolling appears to help warm the muscles before exercise and help to smooth and stretch the muscles out after exercise and provide trigger point release when focused on the trigger points. I love how I feel AFTER foam rolling, but it does hurt, sometimes quite a bit when I have a lot of trigger points. Less is more when it comes to working out trigger points because if you do too much, you can cause the muscles to be more sore. You have to find the goldilock's point of pressure to help release the "knot". Whether you use massage, a hand-held "thumper" like I show in the video, trigger tools or foam rolling, it is important to make sure you don't over due it and follow up with good hydration and sleep to help everything heal up. I found a lot of great videos and information on redefiningstrength.com that are in the links below. These may be helpful for getting started with foam rolling.
------------------------------------------------------------------
Schedule a FREE initial consultation here: https://guideposttowellness.com/services
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me
Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/
Rumble Channel: https://rumble.com/c/c-279121
------------------------------------------------------------------
https://www.myofascialrelease.com/about/fascia-definition.aspx
https://physiostrength.com/?s=foam+rolling
https://www.yogajournal.com/teach/beyond-foam-roller-myofascial-release-practices
https://redefiningstrength.com/5-quick-foam-rolling-moves-to-alleviate-neck-shoulder-and-upper-back-pain/
https://redefiningstrength.com/10-lower-body-foam-rolling-moves/
https://redefiningstrength.com/10-foam-rolling-move-to-fix-posture/
https://www.bodyback.com/pages/trigger-points
https://www.bodyback.com/collections/all
https://www.homedics.com/massage/handheld-massagers.html
------------------------------------------------------------------
Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.
This is an honest review of a supplement I have taken myself. I share with you how I decided to try the product and how my husband I did with the product. This is a very reputable company and I have gotten supplements from them in the past. This product may work great for some folks, but it did not work for me or my husband. I am getting ready to contact the customer and send it back for a refund. Hope folks find this review helpful.
I apologize but it turns out the video did not properly save and load, I will be retaping and publishing part 2 of the review soon!
I would love to hear from folks that have used the product, pros and cons. Send your comments please. Would love to hear from you!
------------------------------------------------------------------
Schedule a FREE initial consultation here: https://guideposttowellness.com/services
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me
Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/
Rumble Channel: https://rumble.com/c/c-279121
------------------------------------------------------------------
https://www.advancedbionutritionals.com/Amino-Acid-Supplements/Perfect-Amino-Tablets.htm
------------------------------------------------------------------
Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.
This is an honest review of a supplement I have taken myself. I share with you how I decided to try the product and how my husband I did with the product. This is a very reputable company and I have gotten supplements from them in the past. This product may work great for some folks, but it did not work for me or my husband. I am getting ready to contact the customer and send it back for a refund. Hope folks find this review helpful.
I apologize but it turns out the video did not properly save and load, I will be retaping and publishing part 2 of the review soon!
I would love to hear from folks that have used the product, pros and cons. Send your comments please. Would love to hear form you.
----------------------------------------------------------------
Schedule a FREE initial consultation here: https://guideposttowellness.com/services
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me
Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/
Rumble Channel: https://rumble.com/c/c-279121
------------------------------------------------------------------
https://www.advancedbionutritionals.com/Amino-Acid-Supplements/Perfect-Amino-Tablets.htm
------------------------------------------------------------------
Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.
Whether it's the heat of summer and you are craving cold drinks, or its winter time and you are like me and have to work harder to stay hydrated, we all need to think about what we are drinking. I'm not going to go into how MUCH to drink or the importance of quality WATER in this video. I will cover those topics in other videos. What I want to think about is how much sugar is in what you are drinking and also how much caffeine are you ingesting. Both items are important for overall health.
Soda or "pop" as I call it consumption has been slowly decreasing, but unfortunately other sugary drinks are taking soda's place. Coffee drinks, teas, sweetened or flavored waters, and energy drinks consumption is on the rise. The sugar calories from drinks do not affect our hunger hormone levels and therefore we do not eat less calories from food and end up ingesting more calories overall. Another issue with excessive sugar is increased systemic inflammation which leads to chronic illnesses. Studies have shown that just one 12 oz can of soda pop a day increases the risk of heart attack for men by 20%. One can for a child can increase obesity risk by 60%. If you are like me and don't like to drink plain water, then it is worth checking the labels of your drinks to see how much sugar is in them and find ways to swap out to healthier options.
Another concern is the amount of caffeine consumption in the US. Coffee consumption has been slowly increasing, but the consumption of energy drinks is the one that is the most alarming. Energy drinks often have very high amounts of caffeine and there are several other ingredients often included for energy and mental clarity that can be hard for the body to process in excess doses, like taurine and ginseng. Caffeine affects most people's ability to get restful sleep, it is a diuretic which can be dehydrating and can increase the feelings of anxiety in some folks. How much caffeine are you ingesting each day and are their other options to consider like swapping for half caff coffee or maybe green tea? If you ever want some help reviewing your daily drink choices, a health coach can be an objective resource to help with making better choices.
------------------------------------------------------------------
Schedule a FREE initial consultation here: https://guideposttowellness.com/services
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me
Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/
Rumble Channel: https://rumble.com/c/c-279121
------------------------------------------------------------------
Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.
#Daylight Savings #SpringForward #SunshineProtectionAct
It is that time of year again when we "Spring Forward". I have a love / hate with the "Fall Back" for sure when it abruptly gets darker earlier. I would rather just pick one or the other. If I had my pick, I would probably want to keep Standard time though, because being light later at night does disrupt sleep schedules more for me personally. Health officials also state that Standard time is probably better to adapt for children who go to bed earlier, but we should just pick a standard, because the changing times twice a year do impact sleep cycles. Heart attacks, car accidents and work accidents all peak during the week after the spring change when we have a 23 hr day. We are so sleep deprived as a nation that just one hour change can have a harmful effect on us all.
I know that Russia changed to permanent Daylight Savings from 2011-2014 but citizens did not like the late sunrises in the winter time, so Russia switched to permanent Standard time in 2014. Either way, I say lets either pass the Sunshine Protection Act or do away with the changes one way or another.
What do you say? Check out some of my other videos and articles about sleep issues below:
Are you a Sleep Bulemic? - https://youtu.be/TIlRIH9iLII
Better Bedtime Routines for Better Sleep - https://youtu.be/0yJDR7eIv6Q
Give Yourself the Gift of Good Sleep! How to Sleep Well without Pills, Powders, or Potions - https://youtu.be/KFzI0jOQeY0
Ever Feel So Tired that No Amount of Sleep Helps? There are Actually 7 Kinds of Rest We Need! - https://youtu.be/9j1WIV_5xrY
https://guideposttowellness.com/blog/f/can-daylight-savings-ending-make-you-sick-and-tired?blogcategory=wellness
------------------------------------------------------------------
Schedule a FREE initial consultation here: https://guideposttowellness.com/services
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me
Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/
Rumble Channel: https://rumble.com/c/c-279121
------------------------------------------------------------------
Video References
------------------------------------------------------------------
Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.
Researchers just published a paper on their review of over 140 studies from 20 countries involving more than 290 million people and the results cannot be denied. Spending time outside in a green space of any kind, a back yard, a garden, or a park improves your overall health. I knew this for myself, but it is hard to refute a sample size of over 290 million people. The paper showed that folks with the most access and use of outdoor spaces had reduced risk of type II diabetes, cardiovascular disease, and premature death. The results also showed reduced diastolic blood pressure, heart rate and salivary cortisol which is a stress-related hormone.
Scientists are not exactly sure why, but it could be the biophilia hypothesis that states we have an innate affiliation with other living organism, both plants and animals. It doesn't take a major national forest or days long excursions into nature to feel the benefit. If you have a green space of some sort that you can visit regularly, you can experience the reduced stress and improved health yourself. You can write yourself an prescription for time outdoors to do whatever activity you enjoy, it can be no impact like reading, bird watching, or gardening. Even better if you incorporate some movement like walking, hiking, biking, Frisbee golf, or playing with the kids or a dog.
If you are not an outdoors person or if you are challenged with the heat or cold, make sure to start with short sessions and protect yourself. Make sure you have sun screen, hats, wear layers, and bug repellent if necessary too. Take a friend, take a book, just make sure to take yourself outdoors as often as you can!
------------------------------------------------------------------
Schedule a FREE initial consultation here: https://guideposttowellness.com/services
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me
Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/
Rumble Channel: https://rumble.com/c/c-279121
------------------------------------------------------------------
https://draxe.com/health/health-benefits-being-outdoors/
https://chriskresser.com/the-top-health-benefits-of-green-space/
https://www.health.harvard.edu/newsletter_article/a-prescription-for-better-health-go-alfresco
https://time.com/5539942/green-space-health-wellness/
https://www.sciencedaily.com/releases/2015/09/150916162120.htm
https://askthescientists.com/outdoors/
https://chriskresser.com/go_outside/
https://www.health.harvard.edu/press_releases/spending-time-outdoors-is-good-for-you
https://www.sciencedaily.com/releases/2018/07/180706102842.htm
https://www.nps.gov/subjects/healthandsafety/health-benefits-of-parks.htm
https://walkwithadoc.org/
------------------------------------------------------------------
Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.
#GetAutoimmuneStrong, #ExercisewithLupus
Some of you may already know that I love this program, Get Autoimmune Strong! I wanted to do an update video showing the new format and let you know that Level 5 is great and I'm really seeing improved strength in all areas. Andrea said that Level 6 will be out soon and I'm very excited about it too. The workouts know really feel more like exercise but I'm tolerating them well and actually getting some muscles and get stronger. I have noticed that my balance is really improved and I'm definitely pushing myself with added weight and reps to the workouts as they are.
I look forward to getting into Level 6 and provide you guys an update. I really recommend this program for anyone who has not exercised for a long time or really at all, or have been working through any autoimmune disorder or chronic disease.
I would love to hear your thoughts!
https://www.getautoimmunestrong.com/?via=g2w
------------------------------------------------------------------
Schedule a FREE initial consultation here: https://guideposttowellness.com/services
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me
Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/
Rumble Channel: https://rumble.com/c/c-279121
------------------------------------------------------------------
https://www.getautoimmunestrong.com/?via=g2w
------------------------------------------------------------------
Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.
I recently discovered Andrea Wool's Get Autoimmune Strong exercise program. I just love the program and am slowly building my exercise tolerance with it. It is gentle enough to do every day, but I still feel the benefits. Andrea and her program have convinced me to use a foam roller, and just for clarity, I do NOT like foam rolling when I am doing it. It HURTS when you have fibromyalgia knots, but I actually do feel much better afterwards.
Andrea has high quality videos, great explanations and additional documents to help you out. I wanted to give you a sneak behind the curtain if you are interested in making the monthly investment in yourself.
Let me know what you think of the program. I think you will really enjoy it!
https://www.getautoimmunestrong.com/?via=g2w
------------------------------------------------------------------
Schedule a FREE initial consultation here: https://guideposttowellness.com/services
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me
Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/
Rumble Channel: https://rumble.com/c/c-279121
------------------------------------------------------------------
Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.
#EatStopEat, #IntermittentFasting
Fasting may seem like the newest hype in the fitness and weight loss world, but it is not. Fasting has been a part of human evolution and human religion. We evolved to be able to withstand periods of low to no food intake due to changes in the seasons and food availability. Fasting has also been a common practice with various religions.
Fasting with the "Eat, Stop, Eat" method of fasting from Brad Pilon's book, is about as simple as you get. In a nutshell you abstain from all food for 24 hrs, 1-2 times a week. You also need to ensure you are doing some form of resistance exercising 2-3 times a week. The days that you eat, you eat whatever you want, as part of a reasonable healthy diet. The glorious part of it is that you can eat carbs, protein, fats, occasional sweets, etc. There are no restricted foods, no macro or calorie counting, no magic supplements. Just eating and then stopping periodically.
Brad Pilon has extensive training and experience in the nutrition and fitness industry. He has insider experience that has shown him that the only proven way to drop weight in healthy and sustainable way is to restrict calories. The easiest way with additional health benefits is through intermittent fasting. The Eat Stop Eat fasting method is a lifestyle approach that is flexible, backed by extensive research and easy.
I will be doing additional videos talking about the extensive health benefits to fasting, protein intake for weight loss and also about types of resistance training to do on this program. If you want the full science, I recommend get the book from the link below, you won't be disappointed.
------------------------------------------------------------------
Schedule a FREE initial consultation here: https://guideposttowellness.com/services
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me
Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/
Rumble Channel: https://rumble.com/c/c-279121
------------------------------------------------------------------
https://www.eatstopeat.org/
------------------------------------------------------------------
Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.
I have never liked the term "CHEAT" meals or days. I appreciate the concept, but the word "CHEAT" is very negative to me and implies feeling guilty or shameful for the food choices. So I use the term TREAT instead. This is a loving, positive word and implies a CHOICE you are making.
------------------------------------------------------------------
Schedule a FREE initial consultation here: https://guideposttowellness.com/services
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me
Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/
Rumble Channel: https://rumble.com/c/c-279121
------------------------------------------------------------------
https://draxe.com/health/weight-loss/cheat-day-cheat-meal/
https://www.youtube.com/watch?v=p2GOE_BblyA&t=2s
------------------------------------------------------------------
Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.
Why are we so sleep-deprived? Instead of obeying our normal biological rhythms and internal clocks, we follow our social clocks and stay awake much longer than we should. Sleep deprivation is a real problem and has significant health ramifications.
Many of us are familiar with the general mental effects of chronic fatigue from sleep deprivation. We feel mentally slow, can't concentrate, and can't remember things. These are legitimate symptoms because the brain is not transmitting signals as quickly when you are tired, and sleep is when the brain creates new neural pathways to create memories and retain data. However, continued fatigue can have even more significant impacts on the brain, which can lead to anxiety, depression, and increase the risk of accidents and injuries. Have you ever experienced a micro-sleep, (momentarily falling asleep), while at your desk working or worse yet while driving? Besides the immediate danger of a car crash, there are other ways sleep deprivation affects our health.
We know that lack of sleep affects our minds, but did you know that it can increase the risk of developing heart disease by a whopping 48% too? Multiple studies show the effects of poor sleep on blood pressure levels and inflammation levels. Both of which can increase the risk of plaque formation and potential heart attacks and strokes. Is it any wonder that the incidence of heart attacks peak the Monday after the Daylight Savings change in the fall? Or that three recent large scale studies have determined that averaging less than 5 hours of sleep a night results in a 15% decrease in life expectancy? 6,7,8
The decrease in overall life expectancy is also due to the digestive impacts of sleep deprivation. Obesity risk is 50% higher for people who average less than 5 hours of sleep a night. Lack of sleep increases the hunger hormone ghrelin and decreases the appetite control hormone leptin. So we crave more high calorie salty, starchy, and sweet foods. Both for the instant sugar energy and because our hormones are not functioning correctly. Lack of sleep increases our cortisol levels and insulin levels after meals. Both hormones promote fat storage. It is hard not to see the relationship between being chronically sleep-deprived and having 67% of the American population overweight. 6,7,8
So when we don't get enough sleep, our blood pressure increases, our weight increases and then our immune system crashes too. When we sleep, we release specific immune system proteins called cytokines that decrease inflammation and fight viruses and bacteria. The lack of these particular cytokines increases pain levels and causes a three-fold increase in catching a cold. Lack of sleep also decreases natural killer cells, which may increase the risk of certain cancers. Studies have shown that sleep deprivation can lead to as much as a 36% increased chance of colorectal cancer. Staying up late and binge-watching television may not be the best thing for our health, but we all probably do it sometimes. I know I'm guilty.
If we keep forcing ourselves to stay awake and damaging our bodies, we may get that eternal sleep sooner than we expect. I know that being asleep for a third of our life seems excessive, but what are we missing out on when we force ourselves to stay awake?
------------------------------------------------------------------
Schedule a FREE initial consultation here: https://guideposttowellness.com/services
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me
Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/
Rumble Channel: https://rumble.com/c/c-279121
------------------------------------------------------------------
Video References -- see blog article -- https://guideposttowellnessllc.liveeditaurora.com/service/blog/view?id=110806
Sleep Salon Review -- https://youtu.be/OoPY8JxFDn8
Importance of Sleep https://youtu.be/olUnOiNm96o
------------------------------------------------------------------
Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.
I grew up in a family where "potty" talk was a part of life. Constipation was called grouchy mopes, and loud flatulence was called "a barking spider." My little brother also had bathroom issues when he was very young, and I was the "unlucky one" that got to inspect the toilet before flushing. Ironically, we could talk more freely about our dogs' bowel movements than we could our own.
Go to my blog for the full article: https://guideposttowellnessllc.liveeditaurora.com/service/blog/2019/08/15/no-job-is-finished-til-the-paperwork-is-done
------------------------------------------------------------------
Schedule a FREE initial consultation here: https://guideposttowellness.com/services
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me
Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/
Rumble Channel: https://rumble.com/c/c-279121
------------------------------------------------------------------
Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.
Science has proven that the contents of our thoughts and emotions directly and immediately influence our biochemistry. We can consciously influence and direct the body’s output of health chemical information through mindfulness, meditation, and visualization.There has been a 700% increase in the studies of mindfulness based stress reduction since 2003. Mindfulness training and support is not being offered in over 700 medical centers in the US and around the world as the affects of stress on wellness, health and disease becomes more apparent.
Harvard Medical School states that numerous studies show
• Improved physical health by having a general pain-lowering effect, lowering inflammation and blood sugar, improving immune function blood pressure and heart health and encouraging general self-care
• Increased happiness and life satisfaction by lowering stress and emotional distress
• Improved emotional resiliency, which also helps combat stress and anxiety
• Improved mental health by triggering the release of antidepressant and mood-regulating chemicals such as serotonin, dopamine, norepinephrine and oxytocin, while inhibiting the stress hormone cortisol
• Improved sleep which can have far-reaching benefits for physical and mental health
Mindfulness is as simple as NOT thinking about what has happened in the past, not worrying about what might happen in the future, but only focusing on RIGHT NOW. When thoughts of other things break through your mindfulness, simply shoo them away and say, I’ll think about that another time, and then refocus on your mindful activity.
You can do ANY activity in a mindful way
• Walking / Hiking
• Dancing
• Yoga / Qi Gong / Tai Chi
• Eating
• Being Intimate
• Doing dishes or other chores
Just remember, there is no Right or Wrong way to be mindful. Try different activities until you find what works for you. Start as simple as 5 minutes a day. Check out my video on the Mindfulness Challenge below.
Mindfulness Challenge - https://youtu.be/3W15ZqAg4WQ
Healthy Habits - https://youtu.be/5f0NFvk2_sg
------------------------------------------------------------------
Schedule a FREE initial consultation here: https://guideposttowellness.com/services
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me
Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/
Rumble Channel: https://rumble.com/c/c-279121
------------------------------------------------------------------
Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.
#intermittent fasting, #eat stop eat
Brad Pilon is the author of "Eat Stop Eat" which is a very detailed book about intermittent fasting. I've linked to some other videos about the program below. Intermittent fasting is an eating pattern, not a diet plan. I use Zero App to track my fasts and it lists several common fasting intervals such as the Circadian Rhythm fasting for 13 hrs from dinner to your first meal the next day. Sixteen or eighteen hours of fasting are other popular programs. I use the 20:4 fast because the goal is 24 hrs, but Brad talks about in his book that 20 hours is like a sweet spot to get to for the incredible health benefits.
Brad also discusses the fact that the fitness and nutrition and food industries are all trying to sell something and it is not uncommon to latch onto a study or pay for a study that is going to show that buying this food or supplement is going to help you lose weight and/or get healthy. The problem with fasting is that there is nothing to sell because it is actually encouraging people to not eat for periods of time. For that reason there is a lot of false information and misleading information about fasts out there. This is why I did two videos on the real deal with fasting.
Intermittent Fasting Fallacies, Myths, and Misinformation - Part 1 - https://youtu.be/Eou1imh49O0
Eat Stop Eat overview - https://youtu.be/k6NEM-hnV98
Health Benefits of Fasting - https://youtu.be/aVLFy5vc6oY
Get a copy of the book - https://www.eatstopeat.org/
------------------------------------------------------------------
Schedule a FREE initial consultation here: https://guideposttowellness.com/services
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me
Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/
Rumble Channel: https://rumble.com/c/c-279121
------------------------------------------------------------------
Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.
#intermittent fasting, #eat stop eat
Brad Pilon is the author of "Eat Stop Eat" which is a very detailed book about intermittent fasting. I've linked to some other videos about the program below. Intermittent fasting is an eating pattern, not a diet plan. I use Zero App to track my fasts and it lists several common fasting intervals such as the Circadian Rhythm fasting for 13 hrs from dinner to your first meal the next day. Sixteen or eighteen hours of fasting are other popular programs. I use the 20:4 fast because the goal is 24 hrs, but Brad talks about in his book that 20 hours is like a sweet spot to get to for the incredible health benefits.
Brad also discusses the fact that the fitness and nutrition and food industries are all trying to sell something and it is not uncommon to latch onto a study or pay for a study that is going to show that buying this food or supplement is going to help you lose weight and/or get healthy. The problem with fasting is that there is nothing to sell because it is actually encouraging people to not eat for periods of time. For that reason there is a lot of false information and misleading information about fasts out there. This is why I did two videos on the real deal with fasting.
Intermittent Fasting Fallacies, Myths, and Misinformation - Part 2 - https://youtu.be/Q9OsX50X5OY
Eat Stop Eat overview - https://youtu.be/k6NEM-hnV98
Health Benefits of Fasting - https://youtu.be/aVLFy5vc6oY
Get a copy of the book - https://www.eatstopeat.org/
------------------------------------------------------------------
Schedule a FREE initial consultation here: https://GuidepostToWellnessLLC.com/pages/contact
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellnessllc.com/pages/about-me1
------------------------------------------------------------------
Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.
So, do you find that you enjoy exercising and feel great right after you do it, but then feel like you are hit by a truck the next day? Exhausted with more than just sore muscles? If you have any type of autoimmune condition and find that too much physical exertion causes either your symptoms to flare or for you to feel bad all over, then you may be experiencing exercise intolerance. Exercise is a form of stress on the body, and for some too much of any type of stress can cause a flare of our disease. This does not mean you should give up on exercise all together, it just means that you need to find or design a program that is not too stressful for you.
This is why I love Autoimmune Strong so much! It was designed by a woman with two autoimmune disorders that decided to get her personal trainer certification so she could design a program that worked and didn't cause her to have flares. Autoimmune strong has an exercise tolerance questionnaire that helps you determine which training calendar to start with, but you can always adjust from there.
If you are already feeling stronger or have gone through Autoimmune Strong, then you can try out the Simply Fit board. Or maybe you can just add it in for some cardio and variety. The Simply Fit board is great for balance and doing full body workouts. Check out the playlist linked below.
I have done One and Done briefly in the past, and it is a great program, but due to my exercise intolerance, even the basic plan was a little to much for me. That is why I'm working on level 5 with Autoimmune strong with more weight and reps, and looking forward to level 6. My goal is to go back to the beginner level One and Done and start that in October. I'll let you know how it goes in future videos!
Try Get Autoimmune Strong for 7 Days free: https://www.getautoimmunestrong.com/?via=g2w
One and Done Program: https://go.riseworkouts.com/7-minutes-a-day/
Simply Fit Twisty Board Program: https://simplyfitboard.com/
------------------------------------------------------------------
Schedule a FREE initial consultation here: https://GuidepostToWellnessLLC.com/pages/contact
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellnessllc.com/pages/about-me1
Thrive Market: https://thrivemarket.com/trial/welcome?ccode=bdgen25off
------------------------------------------------------------------
Get Autoimmune Strong Video review: https://youtu.be/1ri1D23hYhQ
One and Done Video review: https://youtu.be/kvWlRMFGcyM
Twisty Board Playlist: https://www.youtube.com/playlist?list=PLbK5lpL1cVnyklWlmwbsBpE0jRLP--6zE
------------------------------------------------------------------
Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.
Many of you may already realize that I am a BIG fan of any form of mindfulness practice for stress reduction. I also am very aware from my own experiences that being mindful and especially meditating can be very hard. It can seem almost impossible to quiet the raging thoughts in our heads, especially during times when we are bombarded with bad news and uncertainty through many media outlets. I also know that sometimes we use keeping busy to actually avoid quiet time which may force us to confront things like grief and other personal traumas. However, the brain needs quiet time to process things and keeping our brain waves in the right range helps reduce the physiological impacts of chronic stress.
This is why I love using brain entrainment as the ultimate stress management hack. We spend most of our time in four main brain waves throughout the day. When we are focused on things outside our bodies then we are in Beta waves of 12 Hz and up. When we close our eyes when we are awake or are in a more relaxed state focusing more inward, then we are mostly Alpha waves of 8-12 Hz. When we are just falling asleep, waking up, day-dreaming or have years of meditative practice to slow our breathing, heart rate and brain waves down, we are in Theta between 4-7 Hz. This is a very creative and healing state to be in. Then there are Delta waves of deep sleep which is less than 4 Hz.
Study of brain entrainment goes back over 170 years when scientist first discovered that the brain could listen to different brainwaves in each ear and then would sync to the difference of the waves. This is called Binaural entrainment and for example audios will have 410 Hz playing in one ear and 400 Hz playing in the other ear which will cause the brain to go into a nice Alpha wave state of 10 Hz. Another form of entrainment is using Isochronic tones or mini-beats of 10 beats per second of 10 Hz which the brain will mimic as well.
Modern day programs such as Brain Ev, Brain Salon, Sleep Salon and Zen12 use multiple forms of brain entrainment along with beautiful music and/or natural sounds. The effects are incredible. Check out the links below for incredible free samples of some amazing programs. I've used all of these programs and highly recommend them after checking out the products disclaimer page to ensure you don't have an underlying condition that may require a doctor's review.
Enjoy and I would love to hear how your experiences are with these programs or any others.
------------------------------------------------------------------
Zen12 - 12 levels of short meditations:
Product Review: https://youtu.be/YLm6hxJl5_4
Free Demo file: https://zen12.com/gift/a/Guide2Well
Brain Ev - 30 minute meditation program:
Product Review: https://youtu.be/-mSuLrVFmPg
Free Demo file: http://www.brainev.com/demo/?a=Guide2Well
Brain Salon - 6 30 minute audios for concentration, mental energy, sleep etc:
Product review: https://youtu.be/dTCHQSwjifA
Free Demo file: http://www.brainsalon.com/demo/?a=Guide2Well
Sleep Salon - multiple sleep audios for all different types of sleep concerns
Product Review: Coming soon
Product info: http://www.sleepsalon.com/?a=Guide2Well
NitroFocus - a powerful collection of brainwave MP3s, for increasing focus and productivity
Product Review: Coming soon
Product info: http://www.nitrofocus.com/gift/?a=Guide2Well
------------------------------------------------------------------
Schedule a FREE initial consultation here: https://GuidepostToWellnessLLC.com/pages/contact
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellnessllc.com/pages/about-me1
------------------------------------------------------------------
Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.
This channel is dedicated to anyone with an autoimmune disorder, chronic illness or who wants to improve their wellness. At Guidepost to Wellness, I practice a holistic approach to health and wellness, which means that I look at how all areas of life are connected. Four fundamental wellness foundations are essential to balance if you have a chronic illness or autoimmune disorder: rest, stress management, exercise, and nutrition.
I work with my clients to get in touch with their body’s needs because I understand that life happens, and your needs will change. I want to equip you with the self-awareness to make the best decisions for yourself in any given circumstance. I believe each person is fully capable of making well-informed decisions as their own expert, without relying on the latest magazine article, fad diet book, media misinformation, or biased scientific study. My role as a coach is to help you along the path to improved health and wellness.