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No hunger, no worries!
Malik lost 26 kg and has maintained his optimum weight for the past two years.
Malik's time-honoured weight (loss) principles;
🥩 Eat (low portion) food that mutes his appetite for long periods.
🍩 Eat less food that leaves him hungry shortly after.
He practiced the following appetite-suppressing tactics for two months.
😋 Two-shot strong coffee with a full cream tbsp for breakfast.
😋 Red meat & egg for lunch – small Tupperware container.
😋 Yerba Tea with lunch – CLICK HERE
😋 Chewable ginger up to dinner – CLICK HERE
😋 Chicken or lamb kebab for dinner - small variations daily.
😋 Soda water with dinner with an additional tiny dash of sea salt.
😋 Brushing teeth straight after finishing dinner.
Malik acknowledges the impact of highly processed foods as the primary cause of his escalating weight.
UPF motivates the consumption of more calories than he needs.
Malik lowered his typical appetite after five days.
See Malik's complete program: nourishing, exercising, sleeping & de-stressing tactics.
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Nasal breathe (only)
while sleeping and thrive!
For the past six months, I have taped my mouth before going to bed. Here’s why!
The body produces the most nitric oxide (NO) when you breathe through your nose!
Mouth breathing does not have the same impact.
Nitric oxide's discovery brought home the Chemistry Noble Prize in 1998. It was known as the "panacea molecule" and supported cellular healing in a way that had never been observed before.
When you breathe through your nose while you sleep, NO is drawn from your sinuses into your lower lobes of the lungs and then via your lungs' alveoli straight into your bloodstream.
Some benefits of Nitric Oxide.
✅ Regulates blood flow.
✅ Delivers oxygen for energy production.
✅ Supports healthy blood viscosity.
✅ Promotes a healthy artery lining and shields against heart disease.
✅ Generates antioxidants for repair.
✅ Supports improved insulin sensitivity and appropriate blood sugar levels.
✅ Encourages cellular immunity.
At night, we have eight-ish hours of these nose-breathing benefits:
👃🏻 Nose breathing forces the entire ribcage to breathe.
👃🏻 Unlike mouth breathing, nose breathing slows down the heart and respiration rates.
👃🏻 Nose breathing while sleeping produces greater melatonin than mouth breathing.
👃🏻 Compared to mouth breathing, nose breathing causes a rise in alpha brain wave activity. Alpha brain waves are produced during relaxation and meditative states.
👃🏻 Nose breathing exercise measures a significant reduction in galvanic skin (stress) response compared to mouth breathing exercise.
👃🏻 Nose breathing while sleeping can eradicate snoring and help prevent and treat sleep apnea.
Eyes shut, mouth shut!
Most individuals have morning dry mouth, bad breath, and occasionally itchy throat. Others who snore run the risk of developing sleep apnea.
In one research, nasal airway obstruction and obstructive sleep apnea were treated medically to clear the nasal block in 50 individuals. 38 per cent of individuals with sleep apnea had relief from snoring thanks to nose breathing, and 78 per cent reported having greater energy during the day.
Tape it up!
With ‘starting’ trepidation, I taped my mouth vertically with 3M micropore tape. Surprisingly, it worked perfectly.
I also tried the Somnifix mouth tape & the Elaimei sleeping mouth tape, which offer a safer choice.
The Somnifix mouth tape allows you to breathe through the mouth if you use effort (which could happen while sleeping).
I recommend against taping post-drinking (heavily).
After two months of taping every night, I no longer needed mouth tape. Nose breathing became default - while awake & when sleeping.
Tip: Lie on your side with your chin tucked for the best results.
Undoubtedly, nose breathing sleeping has improved my recovery & exercising breathing control.
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Boost your winter mental mood with tunes!
People who are brighter than I agree that music and sports enhance mental wellness.
While I reluctantly acknowledge that not everyone enjoys participating in sports, I feel relatively secure in the knowledge that everyone enjoys music somehow.
Create your favourite playlist, throw on some cans, and turn it up!
Why music works.
According to research, music can positively impact brain chemicals like dopamine, which is connected to emotions of pleasure, and oxytocin, sometimes known as the "love hormone." Additionally, research suggests that listening to music can help lower cortisol levels, a sign of stress.
Blood flow to the parts of the brain that produce and regulate emotions is increased when you listen to (or create) music. When we hear music, the limbic system,
which is involved in processing emotions and managing memory, "lights" up.🎸 That said, with a one-take mistake-riddled key-changing mash-up, email me the 24 artists you hear!
🎸 There's a $100 Rebel Sport voucher for the first person to list all 24 artists - 25 tunes, one band = 2 riffs.
🎸 I'll notify the winner and post up on this page link on winning.
🎸 Play below or hit the YT icon
Note - if you were born beyond 2000, forget about it!
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Pampy’s Protein Punch!
Why!
✅ Damn tasty
✅ Appetite satisfier
✅ Fat-burner
✅ Easy to whip up!
🍞 3 ripe bananas
🍞 150g oat flour (blended oats)
🍞 75g protein powder (isolate) – vanilla flavour
🍞 2 tbsp honey – the darker, the better.
🍞 3 eggs
🍞 2 tbsp Greek yogurt
🍞 Ground cinnamon - 1/2 tsp
🍞 Maca powder - 1 tsp
🍞 Pinch of salt
Additional
1/2 cup Blueberries
Seeds – chia, linseeds, sunflowers @ 1 heaped tbsp of each.
😋 Mix, baking tray, 20 minutes @ 180’.
😋 Moist is best!