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75 Hard: A Test of Mental Discipline
Recently, I completed the 75 Hard challenge, founded by Andy Frisella, which is much more than just a physical endeavor; it’s a rigorous test of mental toughness. When I first heard about this program, I was intrigued by its unique approach that emphasizes mental discipline over physical strategies alone. The ethos behind 75 Hard is not merely to transform your body but to forge an unwavering mindset capable of overcoming any obstacle.
What is 75 Hard?
75 Hard is a 75-day challenge designed to build mental resilience through daily commitment to five critical tasks. These tasks are:
- Follow a diet: Any diet you choose, but it must be strict with no cheat meals.
- Complete two workouts a day: Each workout lasting a minimum of 45 minutes, one of which must be outdoors.
- Drink a gallon of water: Every day, you must consume a full gallon of water.
- Read 10 pages of a nonfiction book: Daily reading is crucial for personal development.
- Take a progress photo: Each day, you need to capture a visual snapshot of your journey.
The Concept Behind 75 Hard
The core purpose of the 75 Hard challenge lies in the cultivation of mental discipline. In today’s fast-paced world, we often seek quick fixes or shortcuts to success.75 Hard allows participants to break through these barriers by committing to a strict regimen that requires discipline and accountability. The creators assert that through following the program, participants not only experience physical benefits but also develop resilience, confidence, and the ability to push past their limits—key components of personal growth.
My Personal Experience
Embarking on the 75 Hard journey, I initially anticipated a focus on physical challenges. However, what I encountered was a profound test of my mental fortitude. While I excelled in most areas—working out twice daily, drinking my gallon of water, and adhering to a nutritious diet—the most daunting task for me was reading the ten pages from a nonfiction book every day. As someone who doesn’t typically dive into reading, this requirement felt almost monumental.
The act of sitting down to read daily quickly became a struggle. Each page felt like a mountain to climb, and I often found myself distracted by a myriad of thoughts. Yet, as I persisted and completed my reading each day, I came to appreciate how this challenge forced me to slow down and immerse myself in different perspectives. It opened my mind to new ideas, concepts, and opportunities for growth.
Despite the struggle, I found immense value in the knowledge gained from these readings. Each book expanded my understanding, gave me tools to apply in my life, and provided insights into the challenges faced by others. The experience taught me that even in areas where we feel the weakest, there can be significant rewards. Sometimes, facing our struggles head-on is the most powerful way to learn.
Encouragement to Take on Mental Challenges
After completing 75 Hard, I can wholeheartedly encourage others to seek out mental discipline challenges. They serve as a catalyst for personal transformation and can bring clarity to your priorities and perspective. Tackling something challenging forces you to focus, develop resilience, and uncover layers of strength you might not have known existed. Whether it’s 75 Hard or another discipline-focused endeavor, stepping outside your comfort zone can lead to profound personal growth. as we head into summer on this side of the hemisphere here is a reason to give 75 hard a try. Get that Summer Bod ready.
Conclusion and Moving Forward
As I transitioned from the 75 Hard portion into the next stage of the Live Hard program, I look forward to Phase One. This consistent engagement in personal development ensures that I continue to grow and evolve in meaningful ways. Below are my before and after photos from the 75 Hard portion of the Live Hard program. Stay tuned for more updates and details on my ongoing journey!
Before and After Photos:
The Incredible Benefits of Vitamin B
The Incredible Benefits of Vitamin B
Vitamin B is a group of eight essential nutrients that play a vital role in the body’s energy production, brain function, and cell metabolism. Here’s a detailed look into the various types and benefits:
Types of Vitamin B:
- B1 (Thiamine): Essential for energy production, particularly converting carbohydrates into energy. Supports nerve function.
- B2 (Riboflavin): Important for energy production and the breakdown of fats, drugs, and steroid hormones. Promotes healthy skin and eye function.
- B3 (Niacin): Helps convert nutrients into energy and create fats and cholesterol. Supports DNA repair and stress responses.
- B5 (Pantothenic Acid): Involved in the synthesis of coenzyme A, crucial for metabolic processes. Supports the production of hormones and cholesterol.
- B6 (Pyridoxine): Important for protein metabolism and the creation of neurotransmitters. Plays a role in cognitive development and immune function.
- B7 (Biotin): Supports metabolism of lipids, proteins, and carbohydrates. Important for maintaining healthy hair, skin, and nails.
- B9 (Folate or Folic Acid): Essential for DNA synthesis and repair, critical during rapid growth periods like pregnancy. Helps produce red blood cells and prevent neural tube defects in unborn babies.
- B12 (Cobalamin): Crucial for nerve tissue health, brain function, and red blood cell production. Helps prevent megaloblastic anemia, leading to fatigue and weakness.
Health Impacts:
- Energy Levels: B vitamins play a vital role in converting food into energy. Deficiencies can lead to fatigue and weakness.
- Brain Health: B6, B12, and B9 are crucial for brain health, reducing the risk of brain atrophy and cognitive decline, particularly in older adults.
- Heart Health: By regulating homocysteine levels in the bloodstream, B vitamins help lower the risk of heart disease.
- Mood and Mental Health: B vitamins, especially B12 and B6, can affect mood and mental health, impacting neurotransmitter production that regulates emotions.
Interesting Facts:
- Water-Soluble: All B vitamins are water-soluble, not stored in the body, and must be consumed regularly.
- Sources: Found in various foods like meat, eggs, nuts, seeds, leafy greens, and legumes; also included in fortified foods.
- Vegan Considerations: B12 typically found in animal products, so vegans may need to take supplements or consume fortified foods.
- Complex Functionality: Although B vitamins work together in the body, each has unique functions and required amounts.
Ensuring an adequate intake of all B vitamins through a balanced diet or supplements when necessary is crucial for maintaining overall health and well-being. Lean more about various vitamins HERE.
Understanding EMFs and Their Impact on Health
EMF In our increasingly connected world, aka electromagnetic frequencies are all around us. From the smartphones we hold against our ears to the wireless headsets we wear for hours, these invisible waves permeate our daily lives. But how much do we really understand about it and the potential effects it may have on our health?
What Are Electromagnetic Frequencies?
Electromagnetic frequencies are waves of electromagnetic energy that travel through the air. They are emitted by numerous devices, including mobile phones, Wi-Fi routers, and microwaves.It can be classified into two main categories:
- Ionizing Radiation: This type includes X-rays and gamma rays, which have sufficient energy to remove tightly bound electrons from atoms. It is known to be harmful to human health.
- Non-Ionizing Radiation: Emitted by low-energy devices, such as cell phones and wireless headsets. Though generally considered less harmful, research is ongoing into their long-term effects.
The Effects on Health
There is ongoing debate and research regarding the potential health effects of prolonged EMF exposure. Some studies suggest that it may influence human health in various ways: 
- Brain Activity: Exposure to EMF can potentially alter brain function. Some studies indicate that EMF radiation may affect brain waves, leading to changes in mental states or cognitive functions.
- Sleep Disruption: EMF exposure, particularly from devices kept near the head during the night, can interfere with sleep patterns, making it harder for individuals to achieve restful sleep.
- Increased Stress: Some research suggests that EMF exposure may lead to higher levels of stress and anxiety, as the body reacts to the perceived threat of constant radiation.
- Potential Risk of Headaches and Fatigue: Many people report experiencing headaches or fatigue after prolonged use of mobile devices, possibly linked to EMF exposure.
How to Mitigate Exposure
While research continues to evolve, there are practical steps one can take to reduce EMF exposure:
- Limit Phone Usage: Use speaker mode or wired headphones instead of placing your phone directly to your ear.
- Keep Distance: Maintain distance from devices as much as possible, especially at night.
- Turn Off Devices: Switch off wireless devices at night or when not in use.
- Use EMF Shields: Consider using EMF shielding products for your phone and other wireless devices.
Conclusion
As we continue to rely on technology for communication and convenience, understanding the potential impact of electromagnetic frequencies on our health becomes increasingly important. While more research is necessary to fully comprehend the long-term effects, being mindful of our EMF exposure can help us manage our health in this modern world.
References
For further information, consider looking into studies conducted by reputable health organizations and scientific journals regarding health.
Read more on a relatable topic we wrote here on the ANS
Scurvy: A Historical and Modern Perspective
Scurvy , a disease resulting from a deficiency of Vitamin C (ascorbic acid), has plagued humanity for centuries. While it was once a common affliction among sailors and soldiers, today, it remains a relatively rare condition in developed countries. However, understanding its symptoms, causes, and prevention is crucial for public health.
What is Scurvy?
The disease occurs when there is an insufficient level of Vitamin C in the body, which is essential for the synthesis of collagen, a vital component of connective tissues. As our bodies cannot produce Vitamin C, we must obtain it through our diets.
Symptoms of
The symptoms of scurvy can appear gradually and may include:
- Fatigue
- Swollen and bleeding gums
- Joint pain
- Skin bruising
- Poor wound healing
Some of these symptoms can also be mistaken for other health issues, making proper identification vital.
How Common is it Today?
In modern society, scurvy is uncommon thanks to the availability of fresh fruits and vegetables. However, it can occur in populations with limited access to nutritious foods, including individuals with dietary restrictions, the elderly, and those suffering from certain chronic illnesses. Recent studies indicate that while scurvy is rare, it is still a concern in some low-income communities.
How to Achieve Adequate Vitamin C Levels
To prevent scurvy, it is crucial to include Vitamin C-rich foods in your diet. Foods high in Vitamin C include:
- Citrus fruits (oranges, lemons, limes)
- Strawberries
- Bell peppers
- Broccoli
- Tomatoes
Supplementation with Vitamin C tablets or powders is also an effective method for those who may struggle to get enough from their diet alone.
Identifying and Alleviating
To identify scurvy, one should be vigilant about its symptoms and consult a healthcare provider if these symptoms arise, especially in risk groups. Treatment involves increasing Vitamin C intake through diet or supplements, and patients typically respond positively within a few days of adequate intake.
In conclusion, while scurvy is much less common in today’s society, awareness and prevention remain essential for maintaining health and wellness. Find out more about it here
Check out our Vitamin D.A.K.E. series
A Surprising Journey with the Carnivore Diet
Carnivore Diet has been my choice For the past 3 to 4 years, I’ve embraced the carnivore diet, focusing solely on meat for my nutritional needs. I believed that this lifestyle would lead to optimal health, especially in terms of my cholesterol levels. Recently, I had my blood work done, fully expecting to see high cholesterol numbers due to my meat-based diet.
To my astonishment, the results were the exact opposite! My cholesterol levels, triglycerides, HDL, and LDL were all within normal ranges. I felt a wave of relief wash over me, thinking that all my dietary choices were indeed beneficial. However, one aspect of the results caught me off guard: my red blood cell count and iron concentration were both low, indicating potential anemia. This was shocking considering the generous amount of red meat I consume.
Carnivore Diet & Low Iron…huh?
Upon further investigation, I learned that the reason for my low iron absorption could be linked to my lack of Vitamin C intake. As it turns out, Vitamin C plays a crucial role in iron absorption, particularly non-heme iron, which is less readily absorbed than heme iron found in animal products.
This experience has been eye-opening for me, emphasizing the importance of a balanced approach even within restrictive diets like the carnivore diet. I learned that it’s not just about eating meat; it’s also crucial to complement my diet with Vitamin C-rich foods or supplements to aid in iron absorption.
In summary, while the carnivore diet has its benefits, it is essential not to overlook the role of additional nutrients like Vitamin C, particularly when it comes to maintaining optimal health. If you are on a similar dietary path, I strongly encourage you to consider the complete nutritional picture and how various vitamins and minerals work together in your body’s functions. We wrote and blog post on true Vitamin C deficiency that yo may find interesting.
GLP-1 Drugs: The Easy Way Out Isn’t the Solution
In recent years, GLP-1 drugs like ozempic and Wegovy have gained popularity as trendy solutions for weight loss. Marketed as the miracle fix to obesity, they promise quick results without the hard work typically associated with losing weight. However, this tempting shortcut can lead to more significant setbacks in the long run.
One of the major issues with these drugs is their tendency to cause weight regain once treatment is stopped. While users may initially experience weight loss, the reality is that many find themselves regaining the lost pounds—and often more. This phenomenon is not just frustrating; it can create a vicious cycle of dependency on medication for weight control.
More concerning is the potential impact on muscle mass. While GLP-1 drugs may aid in shedding fat, they don’t differentiate between fat and muscle. Consequently, users may inadvertently lose valuable muscle mass, which is crucial for overall health, especially as we age. Muscle not only helps us maintain our metabolic rate but also supports functional movement and balance. Losing muscle can lead to frailty and increase the risk of injury over time.
This brings us to a critical point: relying on GLP-1 drugs may distract from the need for fundamental lifestyle changes. True weight loss and wellness come from dedication to proper diet and exercise—not from quick fixes. Addressing the root causes of weight gain, such as dietary habits and lack of physical activity, requires discipline and commitment. Obesity is often a result of behavioral factors rather than genetic predisposition, and it demands an honest and sustained effort to make lasting changes.
In conclusion, individuals considering GLP-1 medications should pause and reflect on their approach to weight loss. Rather than opting for pharmaceutical shortcuts, the focus should be on cultivating a healthy lifestyle through consistent exercise and nutritious eating. This path may be challenging, but it’s ultimately more rewarding and sustainable, fostering a healthier relationship with food and one’s own body.
A precursor to getting to this phase could be due to an insulin resistance problem , Read more oon an article we wrote here.
Mastering Your Nervous System
The human nervous system is a complex network that plays a vital role in coordinating all bodily functions. From regulating heart rate and blood pressure to controlling muscle movement and perception of stimuli, it is essential for our overall well-being. However, during stressful situations, our nervous system can become overactive or imbalanced, leading to anxiety, irritability, and various health issues. This blog aims to educate you about the nervous system, its functions, and practical ways to maintain its balance.
Understanding how it works
The nervous system is divided into two main parts: the (CNS) and the (PNS).
- Central Nervous System: This includes the brain and spinal cord. It processes information and coordinates responses.
- Peripheral Nervous System: This consists of all the nerves that branch out from the spinal cord to the rest of the body, including sensory organs. It connects the CNS to limbs and organs, functioning as a communication relay.
The Functions:
The system performs several key functions, including:
- Receiving Sensory Input: It gathers information from the surroundings through senses such as sight, hearing, taste, touch, and smell.
- Processing Information: The brain interprets sensory information and decides on appropriate responses.
- Controlling Muscles and Glands: The nervous system sends signals to muscles and glands to elicit responses, whether that be moving a limb or producing hormones.
- Maintaining Homeostasis: It helps regulate internal conditions, ensuring that bodily functions remain stable regardless of external changes.
Keeping Your System Balanced
Maintaining a balanced system is crucial for managing stress and improving your overall health. Here are some techniques to help you:
1. Mindfulness and Meditation
Incorporating mindfulness practices, such as meditation and deep breathing, can significantly reduce stress levels and promote a calm state of mind. Regular meditation can also enhance your focus and emotional well-being.
2. Regular Exercise
Engaging in regular physical activity releases endorphins, which are natural mood lifters. Aim for at least 30 minutes of moderate exercise most days of the week. Activities like yoga and tai chi are also excellent for calming .
3. Healthy Diet
A balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and healthy fats, supports optimal brain and body function. Omega-3 fatty acids found in fish have been shown to improve mood and cognitive function.
4. Adequate Sleep
Prioritize sleep hygiene to ensure you are getting enough restorative sleep. A well-rested mind and body can better manage stress and maintain a health.
5. Connect with Nature
Spending time outdoors and connecting with nature can have profound effects on mental health. Nature walks and outdoor activities can help clear the mind and restore balance to the nervous system.
By understanding the functions of the nervous system and applying these techniques, you can take proactive steps to master your nervous system. Remember, it’s about finding a balance that works for you and nurturing your mental and emotional health. You can find more useful info here
Spring into Summer Shape
Ah, springtime with Summer bod aspirations. The flowers are blooming, the sun is shining, and it’s the perfect season to shake off the winter blues and get serious about your summer body. Whether you’re dreaming of rocking that bikini at the beach or confidently sporting a chic tank top, it’s time to spring into action! Let’s dive into fun ways to get your body ready for the sun and fun.
1. Get Moving Outside!
Spring is begging you to step outside to work on that summer bod! Join a local park group or grab your friends for some outdoor workouts. Think hiking, walking, biking, or even a fun game of frisbee. The fresh air will invigorate you, and you’ll burn calories while enjoying nature. Plus, exercising is way more fun with a buddy!
2. Eat the Rainbow
No, we’re not talking about Skittles! Instead, fill your plate with vibrant, fresh fruits and vegetables. Spring is the season of produce abundance, so take advantage of it! Build a colorful salad loaded with greens, berries, nuts, and lean proteins. Combine flavors and textures to make eating healthy a delight!
3. Spice Up Your Workouts!
Who says workouts have to be monotonous? Try new activities like dance classes, yoga in the park, or kickboxing. Explore fun fitness apps or YouTube videos that provide fresh workout ideas, so you never get bored. When workouts excite you, it won’t feel like a chore!
4. Hydrate, Hydrate, Hydrate!
As the temperatures rise, staying hydrated becomes more crucial! Refresh yourself with water-infused with fruits or herbs. Not only will it keep you cool, but it’ll also make your hydration a delicious treat. Aim for at least 8 cups of water a day, especially when you’re active!
5. Set Fun Goals!
Let’s face it—setting goals keeps you on track. But make them fun! Maybe it’s running a 5K, mastering a yoga pose, or simply fitting into that perfect summer outfit. Celebrate your milestones with mini-rewards, like a spa day or a new workout outfit!
In Conclusion
This spring, take the opportunity to rejuvenate your body and spirit by stepping out and taking charge of your health. Remember, it’s not just about looking good; it’s about feeling great! So get active, eat well, and enjoy every moment of this vibrant season. Your summer body is waiting—let’s make it happen!
Understanding Allergy Season
As the seasons change, millions of people across the country are bracing themselves for the onset of allergy season. This time of year brings a surge of pollen from trees, grasses, and weeds, triggering allergy symptoms that can be debilitating for many.
Common Allergens
During allergy season, the most common culprits include:
- Pollen from trees, such as oak, cedar, and juniper.
- Grass pollen, which becomes prominent in late spring.
- Weed pollen, especially ragweed, which often affects individuals in the fall.
- Other triggers such as dust mites and mold can also exacerbate symptoms.
Tips for Managing Allergy Season Symptoms
Here are some effective strategies to reduce allergy season symptoms and manage reactions:
- Stay Indoors During High Pollen Days: Monitor pollen counts and try to stay indoors, especially on windy days.
- Use HEPA Filters: Install HEPA filters in your home and car to trap allergens.
- Medications: Over-the-counter antihistamines and nasal sprays can provide relief. Consult with your healthcare provider for the best options.
- Rinse Nasal Passages: Use a saline solution to clear out allergens from your nasal passages.
- Keep Windows Closed: Use air conditioning instead of opening windows during peak pollen times.
Living with Allergies: Personal Stories
To illustrate the real-life impact of allergies season, consider the experiences of two individuals navigating these challenges:
Alicia’s Journey
Alicia, has suffered from severe seasonal allergies since childhood. “Every spring, the moment the flowers start to bloom, I know I’m in for a rough time,” she shares. Despite taking prescribed antihistamines, she finds herself frequently sneezing and experiencing itchy eyes. Alicia has learned to monitor pollen forecasts diligently, planning her outdoor activities around them. She also incorporates nasal rinses and has invested in HEPA filters for her home. Her coping mechanism includes written reflections on how she feels each season, helping her to be better prepared each year.
Jessica’s Experience
Meet Jessica, who faces similar struggles. 
“I used to love spring, but now it feels like an endless battle,” she explains. Jessica’s allergies specifically flare up due to tree pollen. She describes her feelings of frustration when she can’t enjoy outdoor outings with friends. To cope, she has adopted several proactive measures, including wearing sunglasses outdoors to protect her eyes, avoiding outdoor exercise during high pollen times, and always keeping her rescue inhaler close by.
Both Alicia and Jessica exemplify the daily realities faced by those with allergies, demonstrating resilience and resourcefulness in managing their symptoms.
Conclusion
As allergy season continues, it’s essential to recognize the challenges faced by millions while also promoting effective management strategies. By sharing stories like Alicia’s and Jessica’s, we foster a sense of community and understanding among those grappling with similar struggles.
For more detailed allergy management tips and the latest research on effective treatments, consult local health professionals and resources. Here is an article we wrote on a way that can possibly help manage allergies this season: THE BENEFITS OF SAUNA
Why Muscle Mass is Important as We Age
The Importance of Muscle Mass as We Age
As we enter our golden years, maintaining our health and physical abilities becomes more critical than ever. One of the key elements to staying healthy and active is preserving and growing muscle mass. In this blog post, we will delve into why muscle mass is important as we age, the effects of muscle loss, and practical ways to maintain and increase our strength.
Why it Matters
As a vital role in overall health. It contributes not just to our physical strength but also to metabolic health, balance, and functional independence. Here are a few reasons why it’s essential:
- Prevention of Sarcopenia: Sarcopenia, the age-related loss of muscle mass, can begin as early as in our 30s. It is associated with increased risk of falls, fractures, and a reduced quality of life. Maintaining muscle mass is crucial to minimize these risks.
- Boosted Metabolism: Muscle tissue burns more calories than fat, even at rest. This means that having more muscle can help in managing weight and reducing the risk of obesity-related diseases.
- Enhanced Functionality: Maintaining muscle strength contributes to better balance and coordination, which are vital in preventing falls and maintaining independence.
How to Maintain and Grow Muscle Mass
While aging is inevitable, there are several strategies that we can adopt to maintain and even grow our muscle mass:
- Strength Training: Engaging in regular strength training exercises is the most effective way to build and maintain muscle mass. Aim for at least two sessions a week, focusing on all major muscle groups.
- Proper Nutrition: Adequate protein intake is essential for muscle repair and growth. Incorporate nutrient-rich foods such as lean meats, fish, eggs, legumes, and nuts into your diet.
- Stay Active: Aside from formal exercise, keeping active throughout the day—through walks, gardening, or even household chores—can contribute to muscle maintenance.
Embrace an Active Lifestyle
It’s never too late to start focusing on your muscle health. Whether you’re lifting weights at the gym or enjoying a walk in the park, these activities help stave off the effects of aging on muscle mass.
Not only does building muscle improve your physical health, but it can also boost your mental well-being and confidence. Let’s take a look at how muscle mass changes with age:
Building strength leads to a more active lifestyle, which is beneficial for both body and mind:
Ultimately, muscle mass is not just about aesthetics; it is a cornerstone of health and quality of life as we age. By committing to strength training, proper nutrition, and an active lifestyle, we can preserve and enhance our muscle mass, ensuring that we remain strong and independent for years to come.
Let’s thrive in our later years with vitality and strength!
We can stress the importance that diet plays in the role of building muscle. We wrote a blurb about it here: THE CARNIVORE DIET