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Anti-aging Secrets Revealed in 12 FREE Steps

Anti-aging Secrets Revealed in 12 FREE Steps

In the world we live in today it’s basically a sin to age. Now more than ever men and women (and even some of their children) are going under the knife and spending oodles of hard earned cash on lotions, potions and pills that just don’t work. There’s no get fit, rich or young quick scheme that works. All of these things are attained by hard work and dedication, that’s why the fruits of victory taste so damn sweet.

You can cheat death to a degree by employing real, science backed methods that boost your Human Growth Hormone without needles, pills and expensive doctors visits.

Here are 12 easy steps to remaining forever young that don’t involve a niptuck. HGH (Human Growth Hormone) is produced in our pituitary glands and is responsible for cell repair, body composition and metabolism. It helps to boost muscle growth, strength and increases our ability to preform physically demanding tasks all while preventing injury and helping us recover from injury.

With lower HGH levels we might be more susceptible to disease and fat gain. In short, this hormone keeps us young, supple and fit while protecting us but it slowly tapers off in production as we reach and surpass our thirties.

Lose Body Fat

High body fat levels (think midsection fat) will likely impair HGH production increasing your risk of disease. This seems to affect men more so however this is something imperative in both genders. The best way to start burning up belly fat is to take up short but effective cardio exercise like sprints, intervals or HIIT training.

Try Fasting

Fasting simply means to go without food for a period of time. Sometimes this could be a few hours, sometimes a few days. For the case of trying to boost HGH we can limit this to a number of hours or calories over a period of time.

Try opting for an 8 hour “eating” window while keeping fasted for 16 hours. Your day will start with stretching, tea and maybe some exercise. Eating can commence around noon and cease at 8pm. Keeping insulin levels low (fasted state) will limit insulin spiking which have been shown to disrupt production. Just 3 days of fasting has been found to show HGH increases of over 300%.

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Grab Some Arginine

Arginine is an Amino Acid essential to HGH production. While bodybuilders and fitness enthusiasts alike may take in BCAA supplements around exercise, there may be no benefit to HGH production ~ sniffle sniffle.

Good news is that studies have found Arginine taken solo did create an increase to HGH levels at 45-114mg of arginine per pound of body weight – similar to 10-20 grams per day. This study in particular found higher doses increased HGH production during sleep of up to 60% – lower doses, not so much.

Sugar Shocked No More

Remember our friend insulin and how when she spikes she makes us look and feel old? Don’t forget it. Excess sugar creates weight gain and obesity which reduce our happy HGH hormone production and diabetics have been found to have 3-4 times  lower HGH levels than non-diabetics.

Put Down That Pudding Pop

When I’m teaching children at schools I introduce the “sometimes treat” so they can bring this philosophy home to their families and teach up. If you suffer from sweet tooth-itis try replacing conventional sugar with Stevia, a near miracle 0 calorie sugary sweetness all made from plants. Limit your intake of large amounts of sugar and refined carbs like white bread, bagels and donuts.

Sleep Light Not Full

We naturally release large amounts of HGH at night. As the act of eating a large meal will cause those insulin level spikes we’ve learned about it is suggested to avoid eating heavily before bed. This means no post-pub grub and you might want to skip the pub while you’re at it.

Depending on your body type, meals high in carbs OR protein might block HGH release. The jury is still out on this one in terms of research posted. The best practice is to avoid meals within 2-3 hours of sleepy time.

Amino Acid Rescue

GABA is a non-protein amino that sends signals all around our brains. It acts as a calming agent in the brain and nervous system and can be used to aid in insomnia patients.

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The increase in HGH has been found at 400% at rest and 200% post-workout. Because GABA improves sleep this means that our HGH output at night improves bathing itself in long, deep sleeps. Downside? A lot of the positive effects have been found to be short term in nature.

    Be Intense

    HGH levels are boosted significantly by high intensity exercise. Of course, this is all dependant on the type of exercise and nutrition intake around your workout and the body that is preforming the work. Some people can achieve great HGH increases in weight lifting sessions with limited rest periods. The metabolic nature of this particular exercise style and subsequent increase in lactic acid makes hight intensity exercise your best producer of HGH.

    Try intervals, sprints or hit to spike your HGH while burning a tonne of fat. In the long term this type of exercise will help you to not only boost HGH but optimize hormones and decrease body fat which again, boost the wonder hormone.

    What is a HIIT workout and how can I incorporate these into my every day fitness plans? Visit YouTube for some great HIIT workout ideas.

    Shake It Till You Break It

    There are a huge variety of supplements that can and will optimize performance while boosting HGH. Some studies have found beta-alanine to do just this.

    You can find this supplement in BCAA’s, pre-workout and other nutritional supplements. This could increase your ability to lift more or complete more repetitions during your gym session. Add these to a shake for post workout or shake them up in your water during your workouts.

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    Beta-alanine can double peak power and boost HGH. If you’re looking to lose fat and boost HGH you should stay away from sugary drinks and instead incorporate a clean powdered protein shake post workout.

    Rest Is Best, Try This Test

    HGH is released in pulses when we sleep. This is all wrapped up within our circadian rhythm. Large pulses happen during our deepest sleep and just before we wake. Poor sleep will deeply impact our HGH production levels.

    If you’re looking to tap into enhancing long term HGH production, sleep is the number one strategy to employ. Want more, deeper sleep? Try these tips:

    • no screens in the bedroom or for 30 minutes before sleep
    • keep bedroom temps at around 60 degrees (F)
    • avoid caffeine after 3pm

    Stay All Natural, Naturally

    When I’m low on fulfilling, deep, regular sleep I look to my friend Melatonin to regulate myself and start over. This is a hormone that regulates blood pressure and has become quite a popular sleep aid as of late. Some research has advised that melatonin can directly impact HGH production beyond it’s abilities to help you achieve a deep rest. How’s that for a double whammy?

    Basic use is 1-5 mg just before bed. Of course, doses all depend on you, your tolerance and what you’ve been ordered to do by your physician.

    There are so many supplements that can benefit your HGH production in the short term. Which doesn’t mean they’re not effective, just that they’re not as effective as long term solutions.

    • Glutamine
    • Creatine
    • Ornithine
    • L-dopa
    • Glycine

    Stress Is The Black Plague

    When you’re stressed out you can lose sleep, turn to food for emotional comfort or become sedentary. All these things are not good for our body, mind or spirit.

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    In an effort to remain “Forever Young” we need to take a look at our current state of affairs, evaluate where we want to be and set that as a goal to achieve. Simple tasks such as generating a routine that incorporates sleep, balanced nutrition and meditation can curb our stresses, allow for more good times and a general feeling of well being.

    In order to stay young we must keep life as light and playful as possible while ensuring that we surround ourselves with relaxing, happy experiences.

    Try adding these few routines to your day to maximize control over your own happiness:

    • Sleep & Wake at the same time opting for 7 hours rest.
    • Utilize meditation for 5-10 minutes before bed.
    • Prepare meals well in advance and in bulk to reduce stress.
    • Exercise daily for at least 30 minutes.
    • Take a walk after lunch to clear your head.
    • Journal each morning for 5 minutes with your coffee.

      If all this information made you yell out “I can’t organize my life, I don’t know where to start, please, help me!”. Don’t become frustrated with yourself and give up. We have all been there and even fall off the wagon to return to a life of flailing after successes. It’s human and after all, unless you’re a Manatee that’s how you came to read this post.

      Start with baby steps, incorporate one new “thing” per week and soon in as little as a month you will be well on your way to reversing the signs of premature aging without shelling out more than a few bucks.

      If you want quick access to free meal plans, fitness routines and tips to stock your kitchen you can access them here.

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      Sasha Williams

      Plant Powered Lifestyle Designer

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      Last Updated on October 23, 2018

      Science Says Knitting Makes Humans Warmer And Happier, Mentally

      Science Says Knitting Makes Humans Warmer And Happier, Mentally

      My mother was a great knitter and produced some wonderful garments such as Aran sweaters which were extremely fashionable when I was young. She also knitted while my father drove, which caused great amusement. I often wondered why she did that but I think I know the answer now.

      Knitting is good for your mental health, according to some research studies. The Washington Post mentions a 2013 survey of about 3,500 knitters who were asked how they felt after a knitting session. Over 80% of them said they definitely felt happier. It is not a totally female occupation as more and more men take it up to get the same benefits. Harry Styles (One Direction) enjoys knitting. So does Russell Crowe although he does it to help him with anger management!

      The Neural Knitwork Project

      In Australia, Neural Knitworks was started to encourage people to knit and also become aware of neuroscience and mental health issues. Knit-ins were organized but garments were not the only things created. The knitters produced handmade neurons (1,665 of them!) to make a giant brain. The 2015 project will make more neural knitted networks (neural knitworks) and they will be visible online. You can see some more examples of woolly neurons on the Neural Knitworks Facebook page.

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      While people knitted, crocheted and crafted yarn, they listened to experts talking about mental health issues such as addiction, dementia, depression, and how neurons work.

      The knitting and neural connection

      The human brain has about 80 billion neurons. Learning new skills, social interaction, and physical activity all help to forge neural connections which keep the brain healthy and active. They are creating networks to control movement and make memories. The knitters learn that as they create the woollen neurons, their own neurons are forming new pathways in their brains. Their creations are mimicking the processes in their brains to a certain extent. At the same time, their brains are registering new and interesting information as they learn interesting facts about the brain and how it works. I love the knitworks and networks pun. What a brilliant idea!

      More mental health benefits from knitting

      Betsan Corkhill is a physiotherapist and has published some results of completed studies on her website, appropriately named Stitchlinks. She conducted some experiments herself and found that knitting was really helpful in reducing panic and anxiety attacks.

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      “You are using up an awful lot of brain capacity to perform a coordinated series of movements. The more capacity you take up by being involved in a complex task, the less capacity you have for bad thoughts.”- Betsan Corkhill

      Knitters feel happier and in a better mood

      Ann Futterman-Collier, Well Being Lab at Northern Arizona University, is very interested in how textile therapy (sewing, knitting, weaving and lace-making) can play an important role in mood repair and in lifting depressive states.

      She researched 60 women and divided them into three different groups to do some writing, meditating and work with textiles. She monitored their heartbeat, blood pressure and saliva production. The women in the textiles group had the best results when their mood was assessed afterwards. They were in a better mood and had managed to reduce their negative thoughts better than those in the writing and meditation groups.

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      “People who were given the task to make something actually had less of an inflammatory response in the face of a ‘stressor’.” – Dr. Futterman Collier

      The dopamine effect on our happiness

      Our brains produce a chemical called dopamine. This helps us to feel happy, more motivated, and assists also with focus and concentration. We get a boost of dopamine after sex, food, exercise, sleep, and creative activities.

      There are medications to increase dopamine but there are lots of ways we can do it naturally. Textile therapy and crafting are the easiest and cheapest. We can create something and then admire it. In addition, this allows for a little bit of praise and congratulations. Although this is likely not your goal, all these can boost our dopamine and we just feel happier and more fulfilled. These are essential in facing new challenges and coping with disappointment in life.

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      “Sometimes, people come up to me when I am knitting and they say things like, “Oh, I wish I could knit, but I’m just not the kind of person who can sit and waste time like that.” How can knitting be wasting time? First, I never just knit; I knit and think, knit and listen, knit and watch. Second, you aren’t wasting time if you get a useful or beautiful object at the end of it.” – Stephanie Pearl-McPhee, At Knit’s End: Meditations for Women Who Knit Too Much.

      If you thought knitting and textiles were for old ladies, think again!

      Featured photo credit: DSC_0012/Mary-Frances Main via flickr.com

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