How can you increase energy levels without relying on coffee or energy drinks. What are natural methods to combat fatigue and stay alert throughout the day. Which lifestyle changes can lead to sustained energy improvements.

The Power of Physical Activity for Instant Energy

When fatigue hits, exercise might seem counterintuitive. However, engaging in physical activity is one of the most effective ways to boost energy levels quickly. A brisk walk or a few minutes of light exercise can significantly increase alertness and combat drowsiness.

Why does exercise work so well for energy enhancement?

• It stimulates blood flow, delivering more oxygen to your brain and muscles
• Exercise releases endorphins, natural mood elevators
• Physical activity can help regulate sleep patterns, leading to better overall energy levels

Try incorporating short bursts of activity throughout your day, such as taking the stairs instead of the elevator or doing a quick set of jumping jacks. These small changes can make a big difference in your energy levels without the need for caffeine.

Optimizing Your Environment for Alertness

Your surroundings play a crucial role in how energetic you feel. One simple yet effective strategy is to adjust the room temperature. When you’re comfortably warm, your body naturally wants to relax and potentially nap. By slightly lowering the temperature, you can encourage your body to burn more calories to maintain warmth, thus increasing blood flow and alertness.

What are some other environmental factors that can influence energy levels?

• Lighting: Exposure to natural light or bright artificial light can help regulate your circadian rhythm
• Noise levels: A balance of background noise can improve focus and energy for some people
• Air quality: Proper ventilation and clean air can prevent fatigue caused by poor oxygen levels

Consider creating an environment that promotes alertness by optimizing these factors. Open windows for fresh air, use a white noise machine if helpful, and ensure your workspace has adequate lighting.

Nutrition Strategies for Sustained Energy

What you eat plays a significant role in your energy levels throughout the day. While sugary snacks might provide a quick burst of energy, they often lead to a crash that leaves you feeling more exhausted than before. Instead, focus on energy-boosting snacks that provide sustained fuel for your body.

Energy-Boosting Snack Ideas:

• Peanut butter on apple slices
• String cheese with turkey or chicken slices
• Almonds or other nuts
• Quinoa-based snacks
• Dried fruit (in moderation)

These snacks combine protein, healthy fats, and complex carbohydrates to provide a steady release of energy. Additionally, consider incorporating coconut oil into your cooking routine. Coconut oil contains medium-chain fatty acids known to increase energy levels and may also improve thyroid function.

Hydration: The Often Overlooked Energy Source

Did you know that even mild dehydration can significantly impact your energy levels? The human brain is composed of about 75% water, and when you’re not properly hydrated, cognitive function and energy can decline rapidly.

How much water should you drink for optimal energy levels?

While individual needs vary, a general guideline is to aim for 8-10 glasses of water per day. However, factors such as activity level, climate, and overall health can influence your specific hydration needs.

To ensure you’re staying hydrated throughout the day:

• Keep a reusable water bottle with you and refill it regularly
• Set reminders on your phone to drink water
• Eat water-rich foods like cucumbers, watermelon, and zucchini
• Limit diuretic beverages like alcohol and caffeine, which can contribute to dehydration

By prioritizing hydration, you’re giving your body the resources it needs to function optimally and maintain high energy levels naturally.

Meal Timing and Portion Control for Energy Management

The way you structure your meals throughout the day can have a significant impact on your energy levels. Eating smaller, more frequent meals can help maintain stable blood sugar levels, which is crucial for sustained energy.

Why does overeating lead to fatigue?

When you consume large meals, your body diverts a significant amount of energy to digestion. This can leave you feeling sluggish and tired. By opting for smaller portions spread throughout the day, you can avoid these energy dips and maintain a more consistent level of alertness.

Tips for Implementing Smaller, Frequent Meals:

1. Plan your meals in advance to ensure balanced nutrition
2. Use smaller plates to control portion sizes
3. Include a mix of protein, complex carbohydrates, and healthy fats in each meal
4. Aim for 5-6 small meals instead of 3 large ones
5. Listen to your body’s hunger cues rather than eating by the clock

Remember, the goal is to maintain steady energy levels throughout the day, not to increase overall calorie intake. Be mindful of your total food consumption and adjust as needed to support your energy and health goals.

Stress Management Techniques for Energy Conservation

Chronic stress can be a major energy drain, leading to fatigue, weight gain, and a compromised immune system. Implementing stress relief techniques into your daily routine can help conserve and even boost your energy levels.

How does stress impact energy levels?

When you’re under stress, your body releases hormones like cortisol and adrenaline. While these can provide a short-term energy boost, prolonged exposure to these stress hormones can lead to exhaustion and burnout.

Effective Stress Relief Techniques:

• Deep breathing exercises: Take slow, deep breaths for 5-10 minutes
• Progressive muscle relaxation: Tense and relax different muscle groups
• Mindfulness meditation: Focus on the present moment to reduce anxiety
• Yoga: Combine physical movement with breath work for stress relief
• Journaling: Write down your thoughts to process and release stress

Incorporating even a few minutes of these techniques into your daily routine can lead to significant improvements in your energy levels and overall well-being. Experiment with different methods to find what works best for you.

The Importance of a Consistent Sleep Schedule

One of the most fundamental aspects of maintaining high energy levels is establishing and adhering to a consistent sleep schedule. Your body’s internal clock, or circadian rhythm, plays a crucial role in regulating energy levels throughout the day.

How can you determine your optimal sleep schedule?

Pay attention to when you naturally feel most alert and when you start to feel drowsy. Some people function best on 7 hours of sleep, while others may need 8 or even 9 hours. The key is consistency – try to go to bed and wake up at the same time every day, even on weekends.

Tips for Improving Sleep Quality:

• Create a relaxing bedtime routine to signal to your body it’s time to wind down
• Avoid screens for at least an hour before bed due to blue light exposure
• Keep your bedroom cool, dark, and quiet
• Limit caffeine and alcohol consumption, especially in the evening
• Consider using blackout curtains or a white noise machine to optimize your sleep environment

If you find yourself needing a nap during the day, opt for a power nap of about 20 minutes. Longer naps can interfere with nighttime sleep and leave you feeling groggy upon waking.

Harnessing the Energy-Boosting Power of Music

Music has a profound effect on our mood and energy levels. While soft, soothing music might be great for relaxation, it can also contribute to feelings of lethargy. To boost your energy, consider curating a playlist of upbeat, energetic tunes.

How does music impact energy levels?

Upbeat music can stimulate the release of dopamine, a neurotransmitter associated with pleasure and motivation. It can also increase heart rate and breathing, mimicking the physiological effects of light exercise.

Tips for Creating an Energy-Boosting Playlist:

• Choose songs with a tempo of 120-140 beats per minute for optimal energy boost
• Include a mix of familiar favorites and new, exciting tracks
• Consider instrumental music if lyrics are distracting during work
• Experiment with different genres to find what energizes you most
• Update your playlist regularly to prevent habituation

Remember, the most effective energy-boosting music is subjective. What works for one person might not work for another, so take the time to discover what resonates with you personally.

The Mind-Body Connection: Posture and Energy

Your physical posture can have a surprising impact on your energy levels. Slouching not only affects your appearance but can also lead to reduced blood flow and decreased alertness. By maintaining good posture, you can naturally boost your energy and improve your overall well-being.

How does posture affect energy levels?

Proper posture allows for optimal blood flow throughout your body, including to your brain. It also engages muscles that aren’t used when slouching, which can lead to increased alertness and energy. Additionally, good posture can improve breathing, allowing for better oxygenation of your body and brain.

Tips for Improving Posture:

1. Set up an ergonomic workspace to encourage proper alignment
2. Practice sitting and standing with your shoulders back and chin parallel to the ground
3. Strengthen core muscles through exercises like planks and bridges
4. Use posture-correcting devices or apps for reminders throughout the day
5. Take regular breaks to stretch and move, especially if you have a sedentary job

By focusing on maintaining good posture throughout the day, you can create a positive feedback loop of increased energy and improved physical well-being.

Exploring Natural Supplements for Energy Enhancement

While a balanced diet should be the primary source of nutrients, certain herbal supplements have shown promise in boosting energy levels naturally. It’s important to approach supplements with caution and consult with a healthcare professional before adding them to your routine.

Which herbal supplements are known for their energy-boosting properties?

• Ginseng: May help reduce fatigue and improve cognitive function
• Rhodiola Rosea: Known for its adaptogenic properties, potentially helping the body manage stress
• B-Complex Vitamins: Essential for energy metabolism and nervous system function
• Ashwagandha: An adaptogenic herb that may help combat stress and fatigue
• Coenzyme Q10: Important for cellular energy production

It’s crucial to remember that supplements are not regulated as strictly as medications. Always choose reputable brands and be aware of potential interactions with other medications or health conditions.

Considerations When Using Supplements:

1. Start with low doses and monitor your body’s response
2. Be patient – natural supplements may take time to show effects
3. Keep a journal to track any changes in energy levels or side effects
4. Don’t rely solely on supplements – they should complement a healthy lifestyle
5. Discontinue use and consult a doctor if you experience any adverse reactions

While supplements can be a helpful addition to your energy-boosting regimen, they should not replace fundamental healthy habits like proper nutrition, regular exercise, and adequate sleep.

The Role of Breakfast in Sustaining Daily Energy

Skipping breakfast is a common habit for many, especially those with busy morning routines. However, this practice can significantly impact your energy levels throughout the day. A nutritious breakfast provides the fuel your body needs to kickstart your metabolism and maintain stable energy levels.

Why is breakfast so crucial for energy management?

After a night of fasting, your body needs to replenish its energy stores. A balanced breakfast helps stabilize blood sugar levels, preventing the mid-morning energy crash that often leads to unhealthy snacking or excessive caffeine consumption.

Components of an Energy-Boosting Breakfast:

• Protein: Eggs, Greek yogurt, or lean meats for sustained energy
• Complex Carbohydrates: Whole grain toast or oatmeal for steady glucose release
• Healthy Fats: Avocado or nuts for satiety and brain function
• Fruits or Vegetables: For vitamins, minerals, and fiber

If you’re short on time in the mornings, consider preparing breakfast items in advance or opting for quick, nutritious options like smoothies or overnight oats.

Quick and Healthy Breakfast Ideas:

1. Greek yogurt parfait with berries and granola
2. Whole grain toast with avocado and a boiled egg
3. Protein smoothie with spinach, banana, and chia seeds
4. Overnight oats with almond milk and mixed nuts
5. Whole grain wrap with hummus and vegetables

18 Tips for Instant Energy (Without Coffee or Red Bull) – How to Get Out of Debt Fast

If you’re feeling sluggish or crappy it can take so much more effort to stay consistent and focused on your money saving goals. Most of us start thinking about some caffeine around 3:00pm (is this you too?) so that means we’re start wandering around looking for that ol’ coffee shop or pop machine. Those quick caffeine trips start to add up quick and before you know if you’ve got yourself a habit. So, before rushing off for that caffeine burst try these 18 techniques for more energy now (without relying on coffee or Red Bull to do it!), and you’ll be well on your way to keeping your money saving goals in line.

18 Tips for More Energy Now (Without Drinking Coffee or Red Bull!)…

1. Get some exercise

Sure, you’re reading this because you’re tired and need more energy, so why in the world would you want to exercise right now?!  While it’s difficult to motivate yourself to move when you’re tired, a brisk walk or a few minutes of physical activity will boost your energy level way more than caffeine will.

2. Decrease the room temperature

When you are comfortably warm, your body naturally wants to relax and take a nap.  When you are slightly cooler, your body will burn more calories in an effort to keep itself warm, and pump more blood.

3. Have an energy boosting snack

When you feel lethargic you may be tempted to reach for a candy bar or other sugary snack.  Sugar can give you a quick energy boost, but it’s followed by a crash that leaves you feeling worse than before you snacked!  Choose energy boosting snacks like peanut butter on apples, string cheese and turkey or chicken slices, almonds, quinoa, or dried fruit.

4. Drink a lot of water

Most of your brain and your body is water and the majority of people simply do not drink enough water to stay hydrated.  When you are even just slightly dehydrated, everything in your body will slow down.  This leads to feeling tired.

5. Eat smaller and more frequent meals

When you overeat you will feel sleepy because your body is attempting to digest the enormous amount of food you just consumed!  Eat smaller, healthy, and more frequent meals throughout the day to help maintain your blood sugar, energy levels, and minimize hunger.

6. Practice stress relief techniques

If you are under chronic stress the hormones your body releases will zap your body of energy.  Not only will you feel tired, but you will probably experience weight gain as well as a compromised immune system.  Take a few moments each day to de-stress with deep breathing exercises or a quick yoga session.  You may be surprised how reducing stress can contribute to increased energy!

7. Use coconut oil

Cook with coconut oil for an immediate and long-lasting boost of energy.  Coconut oil contains medium chain fatty acids which are known to increase energy.  It also has additional health benefits including improving the functioning of your thyroid.

8. Stop skipping breakfast

Even if you feel rushed in the morning, find a way to fit in breakfast.  A breakfast with protein is going to keep you feeling full and energized throughout the morning.  Make a healthy breakfast a daily ritual, and you’ll notice improved energy throughout the entire day.

9. Learn to power nap

If you failed to get enough sleep at night, learn how to power nap for an optimum energy boost!  The trick is to sleep for about 20 minutes.  If you sleep longer than 20 minutes, your body thinks its bedtime and you’ll wake up even more tired than you were when you napped (and may have trouble sleeping later that night!)

10. Get and keep a sleep schedule

Figure out when you feel your best – on seven hours sleep, eight hours sleep or ten. Pay attention to what time you go to bed and fall asleep the easiest, and keep to a consistent sleeping and waking schedule for the best improvement in your natural energy levels.

11. Listen to energetic music

You may love classical or soft; soothing music but that has a tendency to slow your energy flow.  Listen to energetic and upbeat music to help keep your energy high. (Here are some free radio station recommendations.)

12. Manage your mood

If you are feeling especially negative or concentrating on all that is going wrong in your day, you are naturally going to feel more tired than if you were focusing on the positive aspects of your day.   A positive mindset is one of the best, natural ways for improving your energy level.

13. Sit or stand up straight

If you slouch, your blood can’t flow properly throughout your body and even your brain isn’t as alert as when you are sitting or standing with good posture.  Sitting or standing with good posture requires that you engage muscles that aren’t used when you slouch and you will naturally feel more energetic.

14. Consider herbal supplements

Several herbal supplements have been shown to improve energy.  Cinnamon, kelp, ginseng and licorice root have all been shown to boost energy levels.

15. Take vitamin B

Vitamin B will help boost your energy levels and improve anxiety, concentration and decrease depression.  Vitamins tend to have the best results when taken with a meal.

16. Take a cold shower (or splash water on your face!)

How often do you take a hot shower to relax?  If you need a quick pick-me-up, a cold shower will stimulate your body and mind and make you more alert.   If you don’t have time to take a shower or simply can’t bear the thought of a cold shower, splash cold water on your face for a similar energy boost.

17. Keep your mind alert

Try crossword puzzles or other quick games that require thought during breaks or down time.  Keeping your mind going and shifting gears temporarily will help maintain your energy level.

18. Do a headstand

Or… just bend over and let the blood rush to your head. This is one of my favorite tips because it works so quickly!

What are your favorite ways to have a burst of instant energy without caffeine?

3 Ways to Get Energy Fast

About This Article

Co-authored by:

Integrative Internist

This article was co-authored by Sari Eitches, MBE, MD. Dr. Sari Eitches is an Integrative Internist who runs Tower Integrative Health and Wellness, based in Los Angeles, California. She specializes in plant-based nutrition, weight management, women’s health, preventative medicine, and depression. She is a Diplomate of the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She received a BS from the University of California, Berkeley, an MD from SUNY Upstate Medical University, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York, NY and served as an attending internist at the University of Pennsylvania. This article has been viewed 77,424 times.

Co-authors: 30

Updated: May 6, 2021

Views: 77,424

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Article SummaryX

If you need a quick energy boost, drink a glass of water because you might be dehydrated and not even know it! Another way to get some pep is to go outside and soak in some sunlight, which will suppress the production of melatonin, a hormone that makes you sleepy. If you can, spend your lunches or breaks outside or sit by a window in your office so you can get sunlight throughout the day. You should also consider taking a deep breath of fresh lemon, lime, or orange, as these stimulating scents can decrease fatigue. If all else fails, try a cup of coffee or a couple pieces of dark chocolate for a boost of caffeine. For more tips, like how to avoid foods that will make you sluggish, scroll down!

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Self-help tips to fight tiredness

Many cases of tiredness are due to stress, not enough sleep, poor diet and other lifestyle factors.  Try these self-help tips to restore your energy levels.

If you feel you’re suffering from fatigue, which is an overwhelming tiredness that isn’t relieved by rest and sleep, you may have an underlying medical condition. Consult a GP for advice.

Read more about 10 medical reasons for feeling tired.

Eat often to beat tiredness

A good way to keep up your energy through the day is to eat regular meals and healthy snacks every 3 to 4 hours, rather than a large meal less often.

Read more about healthy eating.

Get moving

You might feel that exercise is the last thing on your mind. But, in fact, regular exercise will make you feel less tired in the long run, so you’ll have more energy.

Even a single 15-minute walk can give you an energy boost, and the benefits increase with more frequent physical activity.

Start with a small amount of exercise. Build it up gradually over weeks and months until you reach the recommended goal of 2 hours 30 minutes of moderate-intensity aerobic exercise, such as cycling or fast walking, every week.

Read more about starting exercise.

Find out the physical activity guidelines for adults.

Lose weight to gain energy 

If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired. Lose weight and you’ll feel much more energetic.

Apart from eating healthily, the best way to lose weight and keep it off is to be more active and do more exercise.

Read more about how to lose weight.

Sleep well

Many people don’t get the sleep they need to stay alert through the day.

The website of the Royal College of Psychiatrists has information on sleeping well.

Tips for sleeping well include:

• going to bed and getting up in the morning at the same time every day
• avoiding naps in the day
• taking time to relax before you go to bed

Read more about how to get a good night’s sleep.

Reduce stress to boost energy 

Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be:

• working out at the gym
• yoga or tai chi
• listening to music or reading
• spending time with friends

Whatever relaxes you will improve your energy.

Read more about how to relieve stress.

Talking therapy beats fatigue 

There’s some evidence that talking therapies such as counselling or cognitive behavioural therapy (CBT) might help to fight fatigue, or tiredness caused by stress, anxiety or low mood.

See a GP for a referral for talking treatment on the NHS, or for advice on seeing a private therapist.

Cut out caffeine

The Royal College of Psychiatrists recommends that anyone feeling tired should cut out caffeine. It says the best way to do this is to gradually stop having all caffeine drinks over a 3-week period.

Caffeine is found in:

• coffee
• tea
• cola
• energy drinks
• some painkillers and herbal remedies

Try to stay off caffeine completely for a month to see if you feel less tired without it.  

You may find that not consuming caffeine gives you headaches. If this happens, cut down more slowly on the amount of caffeine that you drink.

Drink less alcohol

Although a couple of glasses of wine in the evening can help you fall asleep, you sleep less deeply after drinking alcohol. The next day you’ll be tired, even if you sleep a full 8 hours.

Cut down on alcohol before bedtime. You’ll get a better night’s rest and have more energy.

The NHS recommends that men and women should not regularly drink more than 14 units a week, which is equivalent to 6 pints of average-strength beer or 10 small glasses of low-strength wine.

Try to have several alcohol-free days each week.

Read more about how to cut down on alcohol.

Drink more water for better energy 

Sometimes you feel tired simply because you’re mildly dehydrated. A glass of water will do the trick, especially after exercise.

Read about healthy drinks.

Page last reviewed: 24 March 2021
Next review due: 24 March 2024

How To Get Instant Energy When Tired After Workout or Work?

Energy is the capacity to do work. It has various forms like potential, chemical, thermal, etc. Energy transfers itself from one body to another. Like a car that operates solely on gasoline, the human body also needs the energy to run. Carbohydrates, vitamins, proteins, etc., provide the majority of the energy in the human diet. However, many people turn to supplements like white label African mango supplements and many more to give themselves the energy boost that they need. These supplements are especially useful for those people aiming to lose weight, as they can help boost energy levels by improving gut and digestive health, which ultimately assists weight loss.

Some reasons as to why the body needs energy?

The body requires energy to stay alive, grow, stay warm, and move about. Food and drink are sources of energy. It is derived from the diet’s fat, carbohydrate, protein, and alcohol content.

1. Metabolism at the Base:- The minimum amount of energy required to keep your body working and living while at rest is known as basal metabolic rate or BMR. BMR consumes about 60-70%of energy storage. Energy supports circulation, respiration, digestion, excretion, and other critical organ processes in the resting state.
2. Energy for Body composition:- Men are inherently more muscular; guys require more energy calories than women. The muscle is the most metabolically active tissue in the body, requiring more energy than other tissues.
3. Absorption and digestion of food in our body:- The University of Maryland School of Medicine says digestion and absorption of nutrients in food require 5 to 10% of your daily energy resources. Carbohydrates, protein, and lipids are all processed differently by diet composition.
4. Physical Power or energy:-Exercise, labor, and play are examples of external functions supplied by bodily power or energy. 
5. Energy used for mental status:- To maintain, support, and preserve your life, your brain needs a steady source of energy.

Let’s talk about how one can get instant energy when tired for?

There are several ways for getting instant energy, they are:-

1. Exercise in the middle of the day:- When you feel a mid-afternoon energy slump coming on, go to the gym instead of wasting your time in useless things. According to studies, working out can boost productivity enough to compensate for the time spent away from the workplace.
2. Consume chocolate:- Chocolate contains caffeine, but that isn’t the only reason it provides a rapid boost. Cocoa flavonoids have been proved to promote mood and enhance cognitive abilities.
3. It’s time for a power snooze:- Take a brief power nap in the middle of the day. According to studies, the ideal amount of sleep to get through the day without disrupting the night’s sleep is 10 to 20. Well, an hour or two can generate quick energy in the body.
4. Take a sip of coffee:- Six cups of coffee in a row is a prescription for instant crash mode. However, one cup is usually sufficient. According to a study, a single cup of coffee was enough to keep weary for long-distance travel.
5. Eat regularly:- The body also requires fuel like a motor vehicle needs to function, which shows light on food, and without it, our energy levels and mood might plummet. Regular, healthful meals and snacks, on the other hand, can help to boost cognitive function.
6. Laugh:- Laughter is important for good health and is a renowned stress-reliever, but studies show that it can also enhance energy levels.
7. Extend it out:-While a few desk stretches may suffice, studies have shown that a little yoga can help with depression, anxiety, and other stress-related diseases.
8. Shower with cold or ice water:-The polar bear swim is the main event. Researchers have also said that a 3-minute cold shower may be sufficient to generate instant energy for the body.

Conclusion:-

Our body is heated with 7% of the energy supplied to it. Thermal energy helps us maintain a constant body temperature, mechanical energy is an energy that helps us to move, and electrical energy strikes nerve signals and sends information to our brains. Chemical energy is used to store energy taken from our meals and in the body. Moreover, it is for these reasons that people sometimes turn to supplements for an additional boost. Overall, energy plays an important role in the human body, and therefore it is important to keep your energy levels high to ensure proper development.

Why Do We Get Instant Energy from Glucose?

Image: Shutterstock

Glucose is a form of sugar. It’s a simple sugar that is absorbed readily by the body. Unlike other foods like carbohydrates, it doesn’t need to be processed to give energy by the digestive system. It is directly absorbed into the bloodstream and into all the cells. Once inside, the glucose undergoes oxidation that results in the release of Adenosine Triphosphate (ATP), a high-energy molecule that provides energy for the cell. This is why we get instant energy from glucose. Read on to know more about glucose.

1. What Is Glucose?
2. Benefits Of Glucose
3. How To Make Glucose At Home
4. Culinary Uses Of Glucose Powder
5. Recipes Using Glucose Powder
6. Glucose: FAQs

What Is Glucose?

Image: Shutterstock

Some might have heard of glucose under another name – blood sugar. It is a monosaccharide, which means it consists of one sugar. Other such monosaccharides are galactose, fructose and ribose. It is a simple form of carbohydrate. You get glucose from the food you eat as well as the glucose powder available in the market. In food, you get it from bread, fruits, vegetables, and dairy products.

Benefits Of Glucose

Image: Shutterstock

Glucose is required to ensure that our body works properly. While when glucose levels are normal, there are no obvious benefits, but when the levels fall down, the effects are evident. Glucose can help treat hypoglycaemia, which means very low blood sugar. This is found most often in people who suffer from diabetes. While diabetes – also called diabetes mellitus – is a disease of high sugar levels, if the medicines taken to reduce the levels make them go below normal, glucose can help normalise them quickly. Normalising sugar levels and maintaining them at optimal levels is essential in diabetes.

If someone suffering from any illness, trauma or any other medical condition that prevents the person from getting the required dose of carbohydrate content, glucose is beneficial in balancing the required calories that would otherwise come from the carbohydrates. It also helps one maintain proper energy levels if one gets sick after drinking a lot of alcohol. It also helps patients suffering from hyperkalemia, which means high levels of potassium in the blood.

One should be careful though, of not over-doing the intake of glucose. It should be taken in moderation.

How To Make Glucose At Home

Image: Shutterstock

Ingredients

• 1 cup of sugar
• 1 tbsp cornflour 
• 1/3 tbsp citric acid 
• 6-7 drops flavour essence of choice 
• ¼ teaspoon of food colouring of choice
• Airtight container

Method

1. Whisk together the sugar and cornflour into a fine powder in a mixer.
2. Add the flavour essence like orange, mango, pineapple, etc.
3. Get corresponding food colouring and ¼ teaspoon. Mix this well.
4. Add the citric acid to this which adds a hint of a sour taste and also helps preserve the powder.
5. Once it is thoroughly mixed, store in an airtight container. This can be kept for six months.

Image: Shutterstock

To make the energy drink

Add two tablespoons of this powder to a glass of water and mix well till the powder is dissolved.

Tip: Opt for organic flavours and food colours for best results for your health.

Culinary Uses Of Glucose Powder

Image: Shutterstock

Glucose powder, apart from being used as a source of instant energy, has many culinary uses too. It is used in quite a few baking products like frostings and cake mixes, or snacks like crackers, cookies or pretzels as also dessert dishes like ice creams and custards. It helps avoid any crystallisation of water and hence is good to use in ice creams and sorbets. It keeps the food item smooth in confectionaries.

Recipes Using Glucose Powder

Orange Glucose flowers

Prep time: 20 minutes
Refrigeration time: 1 hour
Servings: 4

Recipe and image source: Mahi Sharma/Cookpad. com

Ingredients

• 5-6 bread slices
• 2 tsp orange-flavoured glucose powder
• 1 tsp sugar
• 2-3 tsp low-fat milk

Method

1. Cut off the edges of the bread and crumble it.
2. Add the glucose powder, sugar, and milk and bind it into a dough.
3. Make small balls of the dough and shape them into petals. Arrange the shaped petals like a flower, place a smaller ball in the middle and flatten it down to complete the flower. You can decorate/design the petals with a toothpick. Similarly, make all the flowers.
4. Refrigerate them flowers for an hour and your glucose flowers are ready!

Tip: These make a good snack for children. You can make them from other flavours of glucose powder too.

Protein Smoothie

Prep time: 10 minutes
Refrigeration time: 2 hours + (for berries)
Servings: 1

Image: Shutterstock

Ingredients

• ½ cup of frozen mixed berries
• ½ cup spinach
• 1 tbsp glucose powder
• 1 tsp of chia or flax seeds
• ¾ cup Greek yoghurt
• 1 tsp sugar-free sweetener (if required for taste)

Method

1. Mix all ingredients in a blender. You can add a cube or two of ice if you want the smoothie colder.

Image: Shutterstock

Glucose: FAQs

Q. What are the normal levels of glucose in the body?

A. Usually, the healthy range of glucose in the body is 90–130 milligrams per deciliter (mg/dL) before eating. An hour or two after a meal, it should be less than 180 mg/dL.

Image: Pexels

Q. Is the glucose level constant in every individual?

A. While the above-mentioned range is the average range of glucose levels, it can differ from person to person. Keeping a track of the glucose level, even when feeling fit and fine, can help one determine what’s normal for that particular person.
Image: Pexels

Q. Can you replace sugar with glucose powder?

A. While glucose powder has sugar in it, it is better to consult a dietician if using glucose powder in all your dishes works for you. It is better to use it in moderation. Overusing it can increase the blood sugar level in the body.
Image: Pexels

Q. Can one take glucose for instant energy during pregnancy?

A. While there is not a problem to take glucose, especially in the first three months when one’s suffering from morning sickness, one should check with the doctor if one has diabetes. Even if you don’t have diabetes normally, there might be a chance of gestational diabetes so it’s best to find that out first.

Also read: All you need to know about sugar

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25 Easy Instant Energy Boosters

Here’s how to power through your day effectively:

7 a.m.: Rise and shine!

7:15 a.m.: Drink a glass of water. “Hydrating first thing increases the chances that you’ll continue throughout the day and prevents dehydration, which causes fatigue,” says Sara Ryba, a nutritionist in Scarsdale, New York.

7:45 a.m.: Have your cup of coffee. While you’re filling that pot, pour yourself another glass of water.

8:30 a.m.: Eat a protein-rich breakfast. “Protein helps keep your blood-sugar levels consistent, so you don’t run the risk of an early-morning energy crash,” says Ryba. Stick to foods such as scrambled egg whites on a whole-grain English muffin, peanut butter on toast, or cottage cheese (which has more protein than yogurt) topped with berries and high-fiber cereal.

10:15 a.m.: Snack on a few hazelnuts or almonds. “The nuts are high in magnesium, which is believed to boost energy,” says Ryba.

10:45 a.m.: Drink more water. If you’re not a water drinker, try snacking on some watermelon, which is about 91 percent water.

12:30 p.m.: Enjoy a brown-bag lunch. Dining out, especially in a group, might lead to overeating, which will zap your energy supply later in the day. “The more food you consume, the harder your body has to work to break it down,” says Ryba. Consider an open-faced turkey sandwich with carrots or a cup of lentil soup and an apple.

2:45 p.m.: Snack time. Boost your intake of omega-3 fatty acids, which help improve brain function, with yogurt with flaxseed or a trail mix with walnuts. Now is also a good time to sip an iced green tea, which can help rev your metabolism and give you a bit more buzz. (Antioxidant-rich green tea has less caffeine than a cup of coffee, so you won’t risk messing with your sleep patterns later.)

4:00 p.m.: Break out the popcorn or Twizzlers. “Most people experience a dip in serotonin between three and five,” says biologist Judith Wurtman, a coauthor of The Serotonin Power Diet ($16, amazon.com), so you should reach for 25 to 30 grams of carbohydrates to boost levels of the feel-good hormone. Try one cup of popcorn, three Twizzlers, or a low-fat granola bar.

8:30 p.m.: Finish eating dinner at least 2½ hours before bedtime. Otherwise your body’s digestive process could disrupt your sleep pattern. Try a light but satisfying meal of protein, vegetables, and complex carbohydrates—for example, salmon, broccoli, and brown rice; or beans, lettuce, cheese, tomatoes, and grilled chicken in a whole-wheat tortilla.

10:00 p.m.: Sip an herbal tea. Chamomile will help calm you down for sleep, while peppermint aids digestion.

11:30 p.m.: Lights out!

5 Foods You Must Eat Before Workout To Boost Energy

When it comes to workouts, it is essential to keep your body running. For that, fuelling up with right foods and hydrating with right fluids is of utmost importance. The food you have before heading to the gym has a lot of importance. It can make or break the deal as eating the right foods at the right time is essential for recovery of active muscles. Apart from this, what you eat before workout depends a lot on the intensity, length, and type of workout you plan to do. So in order to balance the glucose concentration in the body and boost up the energy levels in the body, here’s a list of 5 foods that you must eat at least 1 hour before workout. Read on to know more about them.

Banana

Banana is a healthy source of carbohydrates. Having it before your workout will provide your body the fuel that can help you stay active for longer period.  You can also add bananas in your smoothie.

Boiled Egg White

For a pre-workout meal, protein stands out to be the most important of the entire lot. Hard-boiled egg white is an excellent source of protein and can provide you with a good dose of your daily protein requirement. Eating enough protein will not only help you avoid hunger cravings, but also prevent the body from using your muscle to provide energy for the body.

Oatmeal

This whole grain has the tendency to keep your blood sugar stable during workout. So eat a cup of oatmeal at least an hour before your workout and maximise your performance. 

Dry Fruits

Dry fruits can provide you with instant energy and are loaded with easily digestible carbs and proteins. They are an excellent source of antioxidants as well.

Chia Seeds

Chia seeds are a powerhouse of omega-3 fatty acids and having them 1-2 hours before a long, intense workout can help provide energy, protein and antioxidants to the body.

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90,000 Green energy in Russia is hampered by cheap gas and expensive equipment

The development of electricity generation based on renewable energy sources (RES) in Russia is hampered by the abundance of cheap fossil fuels, high capital costs and high cost of localized equipment. Moody’s analysts came to such conclusions. Vedomosti got acquainted with the company’s report.

Now 50% of electricity generation in Russia comes from gas stations, 20% from hydro and 14% from nuclear.The least environmentally friendly coal plants generate 14–15% of electricity (in the European Union and the United States, coal plants account for 30% of the generation, in China – about 65%). Russia has the world’s largest natural gas reserves and the second largest thermal coal reserves. The availability and cheapness of fossil fuels hinders the transition of the energy market to renewable sources, Moody’s analysts say.

By 2024, Russia plans to build 5.5 GW of solar and wind power plants and small hydroelectric power plants and another 445 MW of waste power plants.However, as a result of this program, the share of renewable energy in Russia will reach 1% against the target of 4.5%, Moody’s analysts calculated. And the construction of green stations, which guarantee generating companies 12% profit, is paid by industrial consumers under capacity supply agreements (CDA). Due to the high cost and construction of such stations, prices for green electricity for Russian consumers turn out to be 2-3 times higher than the world average. Moody’s estimates that by 2022 there will bepayments for renewable energy sources will amount to 12% of all capacities in the European part of Russia and the Urals and 6% in Siberia.

In the world against the background of fierce competition, renewable energy technologies are constantly developing and becoming cheaper, Moody’s analysts write, but Russian green generators depend on a limited number of local equipment manufacturers, which prevents them from gaining access to the cheapest and latest technological solutions.

The possibility of extending the CSA RES program until 2035 is currently being discussed.In October 2018, Deputy Prime Minister Dmitry Kozak said that contracts will be awarded only to those companies whose equipment is competitive in world markets. Industrial consumers are opposed, and the government, according to Moody’s, is unlikely to extend the program. But even taking into account its completion, the situation may change. The Russian energy strategy provides for the reduction of carbon dioxide (CO2) and greenhouse gas emissions from 2025. The growth of the cost of traditional generation and the subsequent reduction of its capacity will also affect the position of green energy, analysts say.

The development of renewable energy generation can also be helped by the government’s planned termination of cross-subsidization by 2025 and the subsequent increase in electricity prices for the population. Combined with cheaper green generation, this will stimulate the transition to micro-power plants in the residential sector.

The development of renewable energy sources in Russia is hindered by the surplus of the Russian energy system (excess capacity is estimated at 20-30 GW) with low growth rates of electricity consumption (projected growth – by 1-1.3% annually until 2035.), Aleksey Khokhlov, the head of the “Electricity” direction of the Energy Center of the Moscow School of Management “Skolkovo”, told Vedomosti. In general, he agrees with the reasons for the slow development of the industry, identified by Moody’s. Stimulating green generation, he said, will be able to extend the renewable energy supply agreement program in 2025–2035. And the requirements for reducing greenhouse gas emissions can radically change the situation. In this case, the cost of generated electricity will cease to be the main criterion for choosing the target balance of generating capacities, he said.

Initially, the goal of developing renewable energy in Russia was not only to create a new generation, but also to develop its own production facilities and competencies with access to foreign markets, said through a representative the CEO of the Hevel group of companies (a joint venture between Renova and Ream Management) Igor Shakhrai. As a result of the implementation of the CSA RES program, the annual production of solar cells in Russia reached 500 MW, Hevel began exporting products that can compete in world markets, he said.In order to reduce the cost of renewable energy generation, it is necessary to increase production volumes and increase the construction of solar generation within the country by at least 5 GW, Shakhrai said. The industry can also be stimulated by reducing the cost of loans for renewable energy producers and supporting exporters, he continues.

Decisions to enter the RES CSA program were made in 2014 amid multiple ruble depreciation, general financial instability and expensive debt capital, argues a representative of Solar Systems (owned by Chinese Amur Sirius), so many participants postponed entry into the industry for more late date.He believes that for the development of the industry, it is necessary to introduce renewable energy sources in retail markets, including in isolated areas, approve the rules for the circulation of “green certificates”, reduce the cost of loans and stimulate the use of energy storage devices.

The representative of Enel Russia of the Italian Enel declined to comment. His colleagues from the Ministry of Energy and NovaWind of Rosatom did not respond to requests from Vedomosti.

Where to get strength and energy for life when you don’t want to do anything at all?

Podcast # 17

💬 Today I answer the following reader’s question:

“What the hell is finance ?! I don’t want to do anything at all, the desire quickly disappears, the energy goes away! There is no strength and energy for life. “

🔴 This and other videos on YouTube – here
📢 Listen to the audio version – here

Reply:

☝️ I will tell you where to get strength and energy for life when you don’t want to do anything at all! Answer to the reader.

So, where to get strength and energy for life, for work, for sports, for business, for education, for personal life, when you feel complete apathy or indifference to everything, when you start something, but you do not find the strength to continue it when you stupidly do not want to do anything, when everything is annoying and first of all you annoy yourself because you cannot do anything?

Well, the first thing I want to say is that everyone has such conditions! But someone sits in them for years, and someone learns to get out of them.

I also have these states. I call them “pits”. My pits can last from a few days to several weeks. I hate these states, but I already know myself very well and I know that the hole always passes. When you know that this is temporary, it helps a lot. I just give myself time, I do not force myself, I try to do something that I can do and in parallel I do a number of things that I know are guaranteed to pull me out of this state, which I will talk about today.

Unfortunately, there is no elixir that gives energy or some place where this energy can be taken. No vitamins or antidepressants will help either. Any practice of attracting energy will not help either. Everything works differently.

In order not to speak theoretically, today I will tell you how I cope with such conditions.

When the pit comes, you need to give it time

You know, like in sports, you cannot constantly run, fly, press somewhere.Make sure to take breaks. So, when the pit comes, you don’t need to force yourself. For a while, you just need to lie around, sleep, feel sorry for yourself, cry, suppress, etc. You need to experience these feelings, you need to hit the bottom. It is impossible to be positive all the time, to be super energetic. However, you need to understand that such states should not last forever.

Do what I can

If I cannot work, study, think strategically, achieve something, burn, tear and throw – I will definitely do what I can.These can be very simple and very routine activities. For example, if I still need to do work, I do work that requires almost no brain or my inspiration. I’m sorting through something, putting things in order, answering simple emails. As I said, you can spend 1-2-3 days doing nothing, but then you need to start doing at least something, because only actions can pull a person out of the state of lack of strength and energy.

Sleeping

Our states of apathy, nothing-unwillingness, complete indifference can be caused by overload at work, overload in relationships or overloads associated with the breakdown or deterioration of these relationships, physical overloads, etc.And one of the best medicines of all time is sleep. Sleep heals, sleep recharges our body and psyche. The main thing is not to overdo it))) I get up around 5 am every day. Sometimes earlier, sometimes a little later. But if I’m in a hole, I can afford to sleep as much as I want.

Listening to motivational music and watching motivational films

Music has a magical power to create mood and change our emotions. I pumped motivational music into the net and listen to it whenever my energy is low.A great motivational movie can also change your mood. Enter “Best Motivational Movies” on YouTube, watch the reviews and choose the one that motivates you.

Do sports

Our body and spirit are inextricably linked! One of the reasons for the lack of vital energy is the lack of movement! When our spirit is at the bottom, it can be lifted with the help of the body. True, in a pit condition, you often do not want to play sports. But here you need to really force yourself. While in the pit, I personally like to take long walks, wearing headphones, again with motivational music.

Watch my sports videos here.

No need to force yourself by the gym or, for example, by running, do something simpler: exercise, 10 squats a day, a 10-minute walk, go down a couple of floors without an elevator, etc. These micro wins will give you the most powerful motivation.

Pouring my feelings on paper

This is a very powerful technique. Write down on paper (not on a computer, but on paper) your feelings (apathy, unwillingness to do anything, low energy), etc.e. Write down why you think this is happening to you. Write what you think might help you. There is no need to look for solutions here, just release your emotions, pour them on paper.

I speak feelings

Just telling someone about my problems out loud (wife, parents, friend). It will be much easier for you when you name and share your feelings. The main thing is not to burden other people with your problems often. This exercise, by the way, can be done in front of a mirror.I do just that often.

What’s good and what’s bad?

When my pit is caused by fears, I spell out and speak out each fear and answer the following questions:

• What is the worst that will happen if this fear comes true
• What good will happen if this fear comes true
• What can I do (specific steps) to prevent it from happening or to reduce the risk

In 100% of cases, after this exercise, fears decrease significantly, and I have a plan of action!

Reviewing my goals and dreams

Life without goals means living aimlessly.Do not listen to idlers who say that you just need to live, enjoy every day, do not strain, and then the universe will send us something there. A person who does not have long-term goals for 5-10-20 years ahead is simply wasting his life aimlessly, day after day, work-home-work-mortgage, but what else? They all live like that! I don’t care how everyone lives! 99% of people will live their life and will not notice that it was. This is not about you and me!

Come up with inspirational goals for 3-5-10 years for finances, for career, for health, for your relationships, for children – break them down into micro-steps and try to turn these steps into habits.

At the same time, by the inspiring goals of I do not mean “to become a billionaire”, “to travel all over the world”, etc. These can be small goals, broken down into micro steps, that you can achieve every day! This will inspire you.

Here is the goal matrix I am using, with an example of filling. Download it and try to outline your goals yourself.

Big important inspirational goals keep me motivated when I’m in the hole!

Shoot big targets for small steps

Nothing kills motivation and self-confidence faster than big goals that are not broken down into micro steps.“You need to start playing sports,” “you need to start losing weight,” “you need to change your job,” “you need to start your own business,” “you need to start reading books,” “you need to start learning English.” This must – must – must drive us into depression, because we are disappointed in ourselves when, in the end, we do nothing ”. All you have to do is break down any “must” into micro actions that you can start doing every day.

How about instead of “you have to start reading books”, set yourself the goal “to read 1-2-3-5 pages a day” – you will get several books in a year.How about instead of “starting to learn English”, set yourself the goal of “memorizing one word a day and listening to radio / watching TV in English (the internet is full of these channels) for 30 minutes a day”. How about instead of “you should start playing sports, start doing 5-minute exercises and walk 1 km at lunchtime?”.

I don’t watch TV

People often drive themselves into hellish emotional states because of things that they cannot influence.And TV and, in particular, news are very conducive to this. What is news? In 95% of cases, it is a sea of ​​negativity, violence, fears, cruelty, hatred and, most importantly, an almost complete absence of truth.

People think that it is imperative to be aware of what is happening in the country and in the world. Ask yourself one question: what did or does watching TV give you? How has this affected your life? How did you begin to live better, earn more from viewing the mailbox? What changes in your life or in your country your discontent, anger, abuse of the president, government, other people and nations or circumstances, sitting on your ass in your kitchen? Nothing!

If you find a clear answer, keep watching. But first, read what the smartest, most successful and richest people on the planet have to say about TV. Personally, I haven’t watched TV for 10 years. I replaced the TV set with books, and I read the news once a week (rather than watch it) – this way there is much less negativity. And in general, I’m not worried about what I have no influence on. Just like I do not swear at the wind, at the sun and other things beyond my control. And you know what is amazing? Without my daily attention, nothing terrible happened to me or to the world, except for what always happens.

Replace the TV with books , and daily viewing of the news – reading them weekly and the level of your vital energy and the quality of your life and your emotions and thoughts will increase significantly. Checked! Topic: 16 habits of the poor.

Struggle with resentment

Grievances pull us to the bottom, slow us down, consume our energy, keep us in negative for years. We can hold grudges against parents, children, spouse, colleagues, bosses, government and the president, anyone.But here’s what I’ll say – 90,025 this world does not give a damn about our grievances from the high bell tower! I don’t give a damn. We only do bad things to ourselves, keeping resentments in ourselves. They are like rot, eating out our soul from the inside. Resentment must be forgiven, at least because of oneself beloved. We need to dump these weights from ourselves. This is sooooooo difficult and for me, including, it requires incredible fortitude, but you need to learn how to do it.

I drink water

Water helps the brain to work better, gives energy to muscles, makes our skin better and more beautiful and generally helps the body to work better, and in a healthy body – a healthy mind! Try to replace most of the drinks that you drink with plain water and the result will not be long in coming.

Healthy Food

I talked about water, now let’s talk a little about food. There is a wealth of research showing that fast food, instant food, soda, many snacks (such as chips), and processed foods cause depression, low energy and many other health disorders.

In my family, we consume a large amount of vegetables and fruits, my wife and I prepare food every day, we never buy ready-made food, we do not drink carbonated drinks, we do not eat ready-made dumplings, sausages, cutlets and other semi-finished products, we have almost eliminated the consumption of sugar and salt , except for those that are already contained in the products, and there are quite a few of them.We drink a lot of water.

Mega habits

You know that it helps a lot during states of lack of energy. Habits! This is what we do automatically, without thinking. Habits are very helpful in life and especially in difficult emotional states. When it is simply impossible to do anything else, you do not want to do anything, you can only do what you do automatically, without effort, and, as you know, doing something is one of the best ways to get out of these stupid states.

Read the topic: 20+ simple habits that will make you richer and more successful.

I avoid depressed people

Not those who are temporarily depressed and need help, just as I need it when I am in a hole, but depressed and negative people in their lives. I exclude them from life, from social networks, from everywhere, so that they do not infect my world and my emotions with their energy. I’m always ready to help, but I’m not ready to take on someone else’s negativity. This is not going to help anyone.And now again about the books.

Books

I’m ashamed to admit, but I started reading books late. And it was a complete revelation for me. Books change a person, change his consciousness, thoughts. A good book can not only distract from depressive and passive thoughts, it can provide a million inspirational ideas and help you get out of your emotional hole. What else.

📌 See a list of some of the books I have read here.

Eyes are afraid, hands are doing

I don’t know about you, but in my life almost all the best that ever happened to me – happened after I did what I was afraid to do, which required overcoming fear, which implied a choice, like : “Either pan, or gone” (although in reality this is always not the case, we always exaggerate our fears.

Your lack of strength and energy may be due to the fact that with your whole being you can understand that you need to take a step, but making it is so scary that it will completely paralyze you. Decisions can be different and must be taken with caution, but they must be made.

Examples include: quit your job, change your profession, end your relationship with a person who pulls you down, or consolidate a relationship with a person you have been with for a long time, have a child, move to another city, start your own business, etc.d.

Such decisions will not let you be depressed for a long time. it’s like jumping into a mountain river – you definitely won’t get bored).

But I still do not recommend rushing into the pool with a head , but to beat such decisions into smaller ones, take a step, see what happens, then do the second, etc. But take these steps.

For example, you are thinking to move to another city – you shouldn’t give up everything and “blame”. Try to go there on vacation, find friends, acquaintances there, chat with them, read a bunch of blogs about this city, look at the labor market in this city, etc.e. It is definitely not worth running to another city from your problems, because you will only move them to another city, and not get rid of them. You shouldn’t run away from something, it’s worth going to something! This is a big difference.

Although there are situations when you need to make instant fateful decisions, but in most cases, any decision can be broken into parts and tested. And the last thing.

It is very important to replace the question “what is wrong with me and why am I failing?” to the question “what’s wrong with me? And what am I good at? ” And at this very second, the world around you and inside you will begin to change for the better.

Now a call to action

Pick 1-2-3 micro actions from the ones I talked about today and try them. It can be a 10-minute walk, 3 pages of a book read, it can be a conversation in front of a mirror, a day without TV, etc. Immediately after that, you will feel that you are capable of something, that something has changed in your state, try to repeat such micro actions tomorrow. And everything will work out. You need to get out of the deep hole gradually, step by step.The main thing is to step in the right direction.

That’s all for today!

Useful links on the topic:

✔ Download the Goal Setting Matrix, which I use, with an example of filling it out – here
✔ 20+ simple habits that will make you richer and more successful
✔ Videos of my sports activities – here
✔ 16 habits of the poor

======================

📢 Audio version

Audio version in i-tunes here

👍 If you have read something useful for yourself, then please support the MoneyPapa project and do the following:

1️⃣ subscribe to my news here
2️⃣ subscribe to me on YouTube, Instagram, Telegram and Facebook
3️⃣ and like, subscribe, comment!

So I will know that you like what I do and I will create useful materials again! Thank you very much in advance!

***

👋 And I wish you well-being in finances, in your family and in life!
Timur Mazayev was with you, aka MoneyPapa

ADD_THIS_TEXT
90,000 How do habits work and why can’t we change them? Explains Neuroscientist

We talked with a neurobiologist, scientific director of the Center for Brain Development Ilya Martynov about habits and found out why harmful ones are produced faster than useful ones, is it true that any habit can be formed in 21 days, and why you need to stop relying on willpower.

Ilya Martynov

Neurobiologist, Scientific Director of the Center for Brain Development

What is brain neuroplasticity and how is it related to habits?

Our brain consists of nerve cells, each of which can have many processes. With their help, cells communicate with each other into whole neural networks. They can be considered as a kind of functional blocks of the brain.And neuroplasticity is the ability of the brain’s neural networks to change during its growth and development, as well as throughout its life.

From the point of view of modern neuroscience, a habit is a certain way of a combined chain of neurons, a neural network. Thus, neuroplasticity is the physiological basis for habit development.

There is a whole term for habits in physiology, introduced by Ivan Pavlov – a dynamic stereotype. It is a stable complex of conditioned reflex reactions, which are always implemented in a strictly defined sequence.Thus, a habit is a dynamic stereotype formed as a result of exposure to certain accompanying stimuli.

[In simple terms, we can say that a habit is an unconscious pattern of behavior] because our brain loves to automate everything [in order to save resources in this way. When we have learned enough of a skill, the brain puts it into an automatic process]. For example, in the first years of life, a baby learns to walk: he falls, gets up, then awkwardly takes the first steps, falls again.And only later, the child moves his legs automatically both when walking and when running. Because it is more profitable for the brain to make this action involuntary, taken out of conscious control.

Topic details

I’ll start on Monday: psychologists explain how to keep promises made to yourself

I’ll start on Monday: psychologists explain how to keep promises made to yourself

How long does it take for a habit to form?

On average it takes two months to form most habits , but there may be some that take hundreds of days to develop.Much depends on the specifics of the habit, the physiological and psychological state of a person. In this case, individual differences are very strong. It all depends on the environment, the environment in which the person is, his health: for example, after a heart attack, in principle, it is more difficult to do something and introduce a habit as well. The fact that a habit is developed in 21 days is a myth; it happens differently for each person.

Why are bad habits formed faster than good ones?

If we are talking about such bad habits as smoking, alcohol consumption and so on, then with their help our brain gets something valuable for itself, without making a lot of effort.We reach for a cigarette or candy, often without thinking why. Such bad habits are associated with a system of rewarding yourself for something or tied to the desire to relax. When a person drinks, he not only stimulates the inhibitory neurons of the brain and interferes with the work of the activating systems of the brain, but also relieves himself of responsibility for decisions, actions and words. This is generally a terribly seductive state: you are not responsible for anything. Narcotic substances spur the brain to instantly receive an increased dose of pleasure.Junk food also stimulates the centers associated with hedonism in our brains. The brain wants to satisfy the need right now in the most affordable way – so many people love fast food, fatty, carbohydrate-rich foods that can be quickly filled and get a source of energy.

Once formed, relatively simple reflex behaviors are very difficult to remove.

Habits can be modified, they can disappear for a while, but when it gets into a certain environment, a bad habit often returns, and even with renewed vigor.Therefore, it is important to pay attention to what habits – maybe not even on purpose – you are developing in yourself.

Let’s say you were in an environment where you needed to eat at night: if you again find yourself in an environment where you need to eat again at such a time, the habit will return with renewed vigor. Therefore, if we want to change it, we need to introduce additional parameters: we eat at night, but less, or we drink more liquid in order to somehow erode the physiological soil.

When it comes to the formation of a so-called good habit, the brain usually has to perform some, not always pleasant, action, and often also very energy-consuming. And the brain has been trained by evolution to conserve energy. It’s easier to drink a can of beer [and get instant gratification] than exercise.

What if every attempt to introduce a habit ends in failure?

The fact is that here it is important not only what useful things we want to introduce into our life, but also how we will master it.If you enter a habit all at once, one neural network will be involved, and if in stages – a set of neural networks. Learning a new habit incrementally is more neuroplastic because you can always change something in a sequence of actions, and in a phased approach, skills are more easily learned from memory. Therefore a new habit, if possible, it is better to introduce gradually .

Needs-based motivation is very important in forming a habit. When a person does not see the point in what he is doing, he is likely to abandon it.Therefore, you need to set yourself specific goals and visualize them. The brain perceives the abstract goal “I want to be healthy” worse than the concrete one: I can run a marathon, get a pilot’s license, eliminate heart problems. Firstly, the brain can sense such a goal, “touch”, and secondly, it is associated with obtaining specific resources – social approval, monetary reward, and something else.

Margaret Thatcher said in an interview that she had made a habit of doing everything at once, without delay, since her studies at Oxford.They asked me to write an essay – she sat down and wrote on the same day. This allowed not to waste resources on unnecessary worries due to unfulfilled tasks. Time was freed up for things that were interesting to her, for example, politics. In this case, the brain understood for what purpose it was performing all tasks at once.

Developing a new habit is a labor-intensive task. Therefore, it makes no sense to introduce 150 habits in one day, you need to do it gradually. Have consolidated one skill, allocating 2-3 months for it, move on to the next.

It helps a lot to share a healthy habit with someone – go in for sports together or cook healthy food. Here comes the competitive moment – the motivation to hold out longer than the other, or, say, to win a bet. The rewarding thing also works: I’ll do something useful, and then I’ll buy myself some gift.

What is willpower?

I would define willpower as a set of features of the psyche of an individual, characterized by its ability to suppress emotional impulses in pursuit of the intended goal.The problem is that willpower is almost impossible to train in any way, since it is quite tightly controlled by genes. Well, then unpleasant talk about the genetic lottery and all that.

I would advise you to refer to the works of Irina Yakutenko, who devoted an entire book to the problems of willpower. For example, she argues that impulsiveness underlies weak self-control, when “impulses caused by the random influence of the external environment are stronger than understanding the importance of goals.”Yakutenko also points out that some of us are sensitive to positive reinforcements, others to negative ones. Some have strong intrinsic motivation, while others have weak intrinsic motivation. And this can, in her opinion, be taken into account when working on getting rid of unwanted habits.

You need to understand that willpower is a very limited resource . If, for example, a person suddenly wants to change his lifestyle and at the same time goes on a diet, quits smoking and starts playing sports, it is obvious that with so many tasks, there will be no strength left for any other habits and skills.

6 tips to help you form the habit you need:

01

Stay alone with yourself in a quiet place and think about your ultimate goal. The hustle and bustle, the noise, the talk – all of this must be discarded. Only you and your target. Why do you need this habit? Write down what will motivate you.

02

Keep a diary where you will note small achievements on the way to the goal.Take note of your emotions as well.

03

Strengthen the dominant of your desire. Our brain works in such a way that neural networks need nourishment in order to strengthen. Study the literature on the issue, watch videos related to your goal.

04

Get a target partner. If you want to start jogging in the morning, then find someone who also wants to.This will make you feel responsible to the other person.

05

Break your goal down into step-by-step tasks and gradually master each step. If we are talking, say, about running, first run 500 meters, then 700, then 1000, and so on.

06

Try to maintain a sleep-wake routine.Watch your diet. Certain habits may require you to be in good health. Willpower can also depend on this.

Topic details

How does willpower work and what if you don’t have it? Explains Molecular Biologist

How does willpower work and what if you don’t have it? Explains the molecular biologist

90,000 How to get energy directly from space, is it worth to be afraid of an ice hole in Antarctica and whether you need to work a lot after 40 years

May 11, 2019

In a selection of the most interesting scientific news of the week:

Mysterious ice hole in Antarctica

Photo author, NASA

Back in the early 1970s, when photography of the Earth’s surface from space began, scientists drew attention to a strange phenomenon: a huge ice hole or ice-free space regularly appeared in the ice of the Lazarev Sea in Antarctica.In the summer, this hole disappeared, and for many decades no one understood what was happening there.

Then, a year and a half ago, in the midst of the Antarctic winter, when the ice should reach its maximum thickness, a huge ice hole with an area of ​​9.5 thousand square meters suddenly opened in this area. km. In the next two months, it increased by 740%, and then disappeared with the onset of summer.

Scientists believe they were able to understand the nature of this phenomenon. Using data from satellite observations, glaciologists at the University of New York at Abu Dhabi found that such polynyas appear as a result of the impact of cyclonic storms.

In September 2017, when streams of warm and cold air collided over the South Pole, an area of ​​low pressure appeared there, which brought winds up to 117 km / h and waves up to 16 meters high. This resulted in the seasonal ice cover in the Lazarev Sea being dispersed in all directions away from the cyclone’s epicenter.

Despite the drama of these events, the appearance of such a huge hole is not a natural disaster. In essence, they are the interface between the ocean and the atmosphere.These open water areas provide favorable conditions for many species, including penguins and seals. More importantly, phytoplankton is thriving there.

These polynyas, as it turned out, have a powerful impact on the atmosphere and are an indicator of the changes taking place in the global climate.

“Once opened in the ice, such a hole acts as a window through which colossal amounts of energy are exchanged between the ocean and the atmosphere,” says University researcher Diana Francis.“Because of their enormous size, such polynyas can affect the climate on a regional and global scale, as they alter the circulation patterns in the ocean.”

These open water spaces affect the circulation of atmospheric flows on a local scale, on the general circulation of the atmosphere in the global scale, the properties of water in the ocean depths, and the ability of the ocean to absorb carbon dioxide, the study authors write.

The set of factors that can be influenced by such polynyas is enormous, and the risk of their more frequent occurrence is high.All data indicate that as the climate warms up, cyclones in the polar regions will intensify, and cyclones that occur in mid-latitudes will increasingly reach Antarctic waters.

Electricity from the cold of the vacuum of space

Photo author, Masashi Ono

Photo caption,

Schematic of the installation created by the researchers

Scientists for the first time managed to demonstrate the possibility of generating a measurable amount of electricity using infrared diodes from the temperature difference on our planet and in outer space.

They have created a prototype of such a device, which points to the sky and generates an electric charge.

“The vastness of the universe is a thermodynamic resource,” says Shanghui Fan, author of a paper published in the American Institute of Physics. “From an optoelectronic physics point of view, there is a very elegant symmetry between receiving incoming thermal radiation and receiving outgoing radiation.”

Unlike a solar battery, which receives energy from photons generated by the sun, the new device captures thermal radiation escaping from a heated surface at night.

In order for the device to give off heat, the scientists used a large parabolic mirror.

The focus of the mirror was a photodiode, which worked as a solar cell during the day and cooled down at night by emitting infrared rays into the night sky. As a result, the photodiode temperature turned out to be lower than that of the metal substrate under it heated up during the day. This difference was enough to generate electricity.

“The amount of energy that we have been able to obtain in this experiment is still well below the theoretical limit,” says Masashi Ono, another author of the article.

Scientists found that their photodiode device generated a charge with a density of 64 nanowatts per square meter. m. This is a very weak charge, but it proves that such generation is practically possible. As the authors point out, with the improvement of the quantum optoelectronic properties of the materials used in such a device, the generation power can be significantly increased.

According to their calculations, it can theoretically be brought up to 4 watts per square meter. m, which is about a million times higher than the currently achieved result.For comparison, modern solar panels generate 100-200 watts per sq. m.

As noted by Shanhui Fan, this principle can also be used in the collection of heat energy emitted by heated machines and equipment. Currently, he and his colleagues are focused on improving the efficiency of his experimental setup.

Scientifically proven: less than

is better to work after 40 years old By photo, Getty Images

An article published by scientists at the University of Melbourne says new evidence that people over 40 are more productive to work no more than three days a week …

Australian researchers examined 7.5 thousand volunteers, of which 3.5 thousand were women.

Scientists were primarily interested in the cognitive functions of these people – memory, abstract thinking and decision making. The overall goal was to assess their performance in the workplace.

Research has shown that all of the participants’ performance measures improved after reducing the workweek to 25 hours, but deteriorated sharply after lengthening the workweek to 55 hours.

Data indicate that factors such as stress and fatigue are the main causes of this. Professor Colin McKenzie, one of the lead authors of the project, even points out that the length of the work week should be directly related to the level of intellectual stimulation.

Yes, work turned out to be the main stimulant of brain activity, but it can also be the main cause of stress and fatigue. Scientists have come to the conclusion that it is work that most affects most cognitive functions.

Empirical evidence suggests that middle-aged men are cognitively impaired if they have to work more than 30 hours a week.

Professor Mackenzie argues that active work up to 40 hours a week does not in itself depress cognitive function in men, but does not allow the positive effects of work to be maximized. He also points out that results may vary from country to country.

It remains unclear why a work week longer than 30 hours negatively affects the human brain.Professor Mackenzie argues that it is very important to pay maximum attention to the positive aspects of work, and try to reduce the impact of stressors such as overtime or urgent work.

For example, this makes it clear that the number of vacations people take per year has a direct impact on the quality of their work. Moreover, the study suggests that the Australian government’s intention to guarantee full employment before the age of 67 will lead to a decrease in labor productivity and will not bring the economic and social benefits that the authorities expect.

It is known that the Australian government has announced its intention to introduce a full work week of 40 hours for all workers under the age of 67.

Therefore, your choice of work should be determined by the level of satisfaction from such work. In this way, the stress and fatigue caused by having to work more than 30 hours a week can be avoided. However, it is known that with age, the motivation to work in most people decreases.

Shepherd-like phoenix bird

Photo author, https: // creativecommons.org / licenses / by-sa / 4.0 /

New research has revealed that the last flightless bird species in the Indian Ocean region, the shepherd ( Dryolimnas cuvieri cuvieri ), which was previously thought to be extinct, has unexpectedly reborn as a result of a rare phenomenon called “repeated evolution”.

A study from the University of Portsmouth and the Natural History Museum in London found that at least twice in its history, this species successfully colonized an isolated atoll called Aldabra in the Indian Ocean, after which it lost the ability to fly in both cases, separated by dozens thousand years.The last colony of these birds in the world still exists on this island.

For the first time, the process of repeated evolution of similar or parallel characters inherited from one ancestor, but at different points in time, is observed in this bird species.

The White-chinned Shepherd is a bird the size of a domestic hen, which has a white throat and lives in Madagascar. This species has repeatedly experienced unexpected jumps in its numbers, which led to migration and settlement of remote islands in the Indian Ocean.Many of these birds, which migrated south or north of Madagascar, drowned in the ocean, and those that flew westward ended up in Africa, where they were killed by predators.

However, those of these birds that flew eastward ended up on such remote islands as Mauritius, Reunion and Aldabra. The latter is a ring-shaped coral atoll that formed about 400 thousand years ago.

Like the wingless dodo bird in Mauritius, the shepherdesses on this atoll had no natural enemies and predators, and therefore quickly lost their ability to fly in the course of evolution.

However, about 136 thousand years ago, this atoll completely disappeared under the waves due to a rise in the level of the world ocean, as a result of which all flora and fauna on it disappeared, including this species of birds.

Scientists have studied the fossil remains of the period about 100 thousand years ago, when the sea level dropped again due to the onset of the ice age, and the atoll was again colonized by flightless shepherd birds.

Paleontologists have compared the fossil bones of these birds from two different periods – before and after the flood.It turned out that the structure of the wing bone indicates a far-reaching loss of the ability to fly, and the structure of the ankle bones indicates clear signs of evolution towards the inability to fly.

This means that the same species of shepherdess from Madagascar became the ancestor of two different species of shepherdess in the Aldabra Atoll over a period of several thousand years.

Dr. Julian Hume, lead author of the article and paleontologist at the Museum of Natural History, say: “These unique fossils provide irrefutable proof that the shepherd species settled on the atoll, probably from Madagascar, and lost the ability to fly in each of the these cases.These findings confirm the ability of this species to successfully colonize distant islands and evolve in a similar manner within the framework of re-evolution. “

” We do not know of other examples, either in this species or in other bird species in general, that would demonstrate the phenomenon of re-evolution so vividly. – says Professor David Martill from the University of Portsmouth. “Only Aldabra, which has the oldest paleontological history of any island in the Indian Ocean, has fossil evidence of the impact of changes in sea level on extinction and recolonization.”

An article about this was published in the latest issue of the Zoological Journal of the Linnean Society.

Business coach about his job and its importance

In post-Soviet countries, the perception of coaches may be incorrect: they say, they give some advice and take a lot of money for it. However, the Western business environment actively uses the services of such experts, and gradually the trend comes to us.To simplify it as much as possible, then a business coach is a “assistant in reaching the goal” – both in personal terms and in business. Onliner talked with business coach Anastasia Zankovich about what such specialists actually do, what requests are made by clients and why business owners sometimes cannot see problems in their company without outside help.

“I don’t work with problems”

– In a nutshell, for those who are not at all in the subject: what does a business coach do?

– Business coach accompanies the client in the process of achieving goals, helps in the period of changes, including organizational ones.

– Customers – who are they?

– Traditionally, the industry is divided into life coaching and business coaching. The second segment includes everything related to professional activities. That is, a client of a business coach can be any person who wants to solve a job-related request. This can be career coaching, executive coaching, employee coaching, competency development coaching, and so on. Also, coaching can be individual and team.

Approximately 50% of my clients are small and medium business owners and managers in large companies.And another 50% are people who come with career requests: for example, changing a field of activity or moving from hiring to their own project.

– How is it that business owners cannot solve problems on their own in their own companies?

– I do not work with problems, this is more the sphere of activity of psychotherapists or anti-crisis managers. In my case, we are talking about goals and objectives that need to be achieved and solved. And I accompany the client in this.

I am often invited when a company moves from one stage of its development to another.Different stages require different management methods. And the practices that helped the company grow rapidly become disastrous for the already grown business. At a certain height, the rocket should shoot the stage that provided the exit to this height. This is a difficult stage: it is difficult to understand what to shoot, it is difficult to change habits, especially within a system with many elements. Coaching helps with this.

“Think of Someone”

– What is coaching for?

– There are different situations in which coaching can be effective.I’ll try to identify the most popular ones.

1. Coaching as a medium, a space for reflection. Often, those at the helm of a business are completely absorbed in operational management and lack time to sit down and calmly think about strategy, development, where and why to run. Maybe someone succeeds differently, but I myself have been running a business for many years and I know what I am talking about. Therefore, now, when I need to launch a new project, I myself become a client of a business coach.

It was easier when they created an environment for you, took the phone and said: “For two hours you are busy with yourself, your future, thoughts about the development of your company, and I will help with this.”

This is not to say that coaches give what a person can potentially not do on his own. An adult is able to do many things on his own. But in order to move faster, it is better to delegate some tasks. Do you use transport to travel longer distances instead of walking? So it is with decision-making, strategic and tactical planning: coaching helps and accelerates the process of awareness.And for competitiveness, time is a very important factor.

2. Coaching is a supportive environment. It’s hard to change something. If you think otherwise, chances are you haven’t changed anything cooler in your life. I was forced to close a profitable and successful company – it’s very scary. Starting something new, making significant changes to the existing structure, reaching a new level is not easy. The leader in the company is often alone with all this. And you also need to be strong and stable, to work with other people’s resistance.

Coaching can be a resource. It’s not about wiping away tears, nobody is crying here. And not spells like “Everything will be fine, do not worry.” It is about the opportunity to “think about someone”, to share doubts, to look for solutions together. Support is about recognizing that doubts, uncertainty are normal.

3. Coaching as a tool for raising awareness. Perhaps this is the main effect of coaching – the client’s understanding of what causes discomfort and dissatisfaction now, what changes are needed, what resources are available to achieve the goal, and what is lacking, what are the ways, pros and cons of each of them.

You can think about it with the help of acquaintances, family, friends. But it is important that these people are able to take a neutral position and help you hear yourself, not theirs. The coach is specially trained for this, neutral and has the tools to work with the request.

4. Coach as a source of feedback. A leader often lacks honest feedback. Subordinates are afraid to say, people of his level may not notice problems or keep silent about them for their own purposes.An executive coach can play an important role. I’ll use a non-business analogy, but it will help me understand my point. In the mafia structure, there is such a position as consigliere – an adviser, a confidant of the Don. He is one of the few who can argue and challenge the boss if necessary to achieve the goal.

– Does the customer’s business matter? After all, each business has its own specifics.

– No, I can work with different clients. There is even an opinion: the less you know about the specifics of the industry, the better, because you are not blinkered, it is easier to remain neutral.In the professional coaching environment, there is a debate: should a specialist have experience in business? Someone thinks that no, coaching competencies are enough. I am not a supporter of this approach: if you work with a business, you need to know the problems and speak the same language with the client. Otherwise, you will be ineffective. Personally, 12 years of experience in running my own company and the MBA degree help me a lot in my work.

Criterion of effectiveness – client’s achievement of his goal

– In the process of coaching, do you find out a lot of information that can be classified as a trade secret?

– Everything I learn can be classified as a trade secret.

– Has anyone offered you or your fellow coaches to sell this information?

– I didn’t have such offers. But there were situations when they contacted companies working with a similar target audience and offered to recommend their services for a fee. I refuse such offers: this is a gross violation of professional ethics. If you want to play long, your main asset is your reputation. Therefore, all my recommendations are sincere – this is what I myself willingly use.

– How to choose a coach?

– There are many criteria. I have an article on this topic on my site, you can read it. I would look at education, experience, reputation and membership in a professional association. On the same issues of confidentiality: the association has a code of ethics, and you can complain there in case of violation.

– Does a business coach have performance criteria?

– Criterion one – the client’s achievement of his goal.But it is important to understand what the goal is. Let’s say a coaching request is to double the sales. This is a business goal. And the goal of coaching is to create a strategy for achieving a business goal. This has to be distinguished. I consider it a good result of my work when a person leaves with a strategy that he likes, he believes in it, there is energy for work. Whether there will be an increase in sales depends to a large extent on the client and the work of his team, as well as on the market and a lot of other factors. This is no longer the coach’s area of ​​responsibility.

When working with top officials of large companies, there are requests of a different kind. The chairman of the bank’s board of directors is unlikely to come to the coach to develop a strategy: there is a board of directors for this. With this segment, work is usually carried out on role modeling, adjusting the management style, developing leadership competencies, and increasing personal effectiveness. It uses the collection of feedback from subordinates and other stakeholders. Such a collection is carried out at the beginning of work with a coach and at its end.The difference in ratings will be an indicator of the effectiveness of coaching.

“You can’t stop and say: ‘I know everything'”

– Isn’t referring to a business coach a weakness in your competencies?

– Weakness? For me, it is strength and a way to become the best version of myself, to unleash my potential. But for growth you need to see the gap between the current and the desired. I would say this: those who are ready to face their imperfection, who can admit that he is not God and that this gap exists, come to a business coach.This is very much about reality. And someone lives in the illusion that he has already reached the maximum.

Europe and America have been using business coaching for a long time. Almost all CEOs of global companies have a coach. In a competitive environment, change (including yourself) is a matter of competitiveness.

There is a lot of unmet demand in the emerging market. Therefore, a person can live in an illusion: “Business is developing, sales are growing – it means I’m done.” But actually this is a good market.As soon as the competition intensifies, it becomes clear who is good and who is not very good.

You cannot stop at some point and say: “I know everything.” There is always something that you do not know. And this is not a weakness, but a strength – to recognize your “earthly origin” and understand that for development you need to constantly look for something, learn, follow trends.

– There are many scammers among business coaches – those who take money, but cannot help the client in solving the assigned tasks, personal development?

– If we put the question like this, then we relieve the responsibility of the client.My approach is this: if there is supply and demand for it, then everything is in order.

If people go and pay their money to those who promise simple solutions, instant results, and effortless success, and do it voluntarily and repeatedly, then this is not a scam. There is a demand for an illusion, there is a supply of it – and everyone there is happy.

Who am I to say they are doing something wrong?

Something else got sick. There is a large segment of people who call themselves coaches, but they are not.Those who work in a different paradigm, but for some reason call it coaching. Until there is a professional standard, there is a large field for distortion. And it confuses, gives rise to false expectations.

– Coaching, mentoring, consulting – how does all this differ from each other?

– A consultant is like a doctor, to whom I go, list the symptoms, diagnose me and prescribe treatment. However, the consultant does not necessarily have practical experience in what he teaches. But he has expertise in some area – and he sells it.

Mentor is also a solution provider, but he is always a practitioner. I had a distribution business: the company represented the interests of global bearing manufacturers in Belarus, we developed a sales network and carried out supplies in the B2B segment. And in this area I can be a mentor, because I know many of its features. And I can’t be a mentor in the banking industry, because I didn’t have a bank.

A coach may not have expertise in the area where his client works, but he is an expert in stimulating awareness, making decisions, situations of choice.The task is not to tell a person how to do something, but to help him find this solution on his own. To explain what I do, I use the following metaphor very often. In England, the intercity express bus is called a coach. You can reach the desired state on foot, or you can do it with the help of a coach – it will be much faster. We do not change reality, but accelerate it. And speed is competitiveness, innovation, controllability.

Coaching founder Timothy Golvey was a tennis and golf coach.He noticed that when he does not tell the athlete directively where to put his foot, but starts the process of natural learning through the growth of awareness of his actions, this helps the athlete to achieve great results.

An important aspect: after a person has learned about something, you need to start using it. And it often happens that everyone knows how to do it, but they do it the same way. You need to integrate new techniques into your work, and it’s hard to do this: habits are very strong. Coaching is very effective here.

– You are also applying to a business coach. From the outside it seems strange – like a “psychologist”.

– This is normal: a business coach is the same person as everyone else. I have the same brain, I also live in cognitive distortions, in automatisms. Knowledge is not equal to use. And sometimes it is not at all possible to go beyond your mental models alone. To understand what you look like, you need a mirror. And coaches are often compared to mirrors. We often need someone else to better understand ourselves.

“They come with a request:” I want to understand the purpose in life “”

– With what stereotypes do clients come to you? Are you waiting for the magic pill that solves all the problems?

– We are all waiting for her. For example, if a company has a difficult situation, then in one session with a coach, a person will not fix it. But he would like to get such a result, and that’s okay.

It happens that they turn to requests like “In one session I want to understand my purpose in life.” Maybe someone takes on this, but not me.

Even in the questionnaire, they sometimes write that they expect motivation from the coach, that the person will “reach the goal.” It’s one thing to keep you from jumping off when it’s hard. And the other is to constantly pull. How to motivate? Pull out a tambourine, ride like Tony Robbins? Here’s a motivational speaker – someone who shares their energy. The only question is: what’s next? Usually this energy lasts for a couple of days, and then lets go. And the coach’s task is to help a person “unpack” his own energy.

– What is the most memorable story of the change in occupation?

– A couple of years ago, a client from a high management position and from a very financial, dry and rational topic went into the field of aromatic oils.For me it was a bold decision: leaving a prestigious job into the unknown is a very large amplitude. The person had an imbalance: when you live only with your head and emotions are blocked, then our sensory part suffers.

But everything can be done abruptly, as in this case, or it can be done less radically. Thus, a client with a request for a change in work by the third session clearly realized that she lacked communication and emotions and that this could be solved through a hobby.

I am not a supporter of the “Drop everything and go immediately” approach.Smooth changes are not as scary as abrupt ones, and they allow you to test hypotheses without big losses.

As for trends, I see that many key employees of large companies are thinking about leaving for freelance. And this is a reason for employers and businesses to think about what to do next. Those who are easy to replace are not leaving. They want more freedom and autonomy. Business must take this trend into account, because if you ignore it, the big question is what will happen to them next.

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The best face sprays

Unfortunately, not everyone can afford to work lying by the pool in order to cool off in time and continue to lead the Zoom meeting. Therefore, the digital edition of InStyle has stocked up with refreshing and soothing sprays, thanks to which it is easier to survive the 35-degree heat in an office in the center of Moscow

Editorial test: thermal water, mist and refreshing sprays (photo: @chanel.beauty) In the summer, all kinds of sprays with cooling, moisturizing, , anti-inflammatory and other effects are a must have for every girl. Therefore, we did not limit ourselves and took 2-3 spray cans for the test to make sure from our own experience whether they are as good as their descriptions say about them.

Vichy Volcanic Thermal Water & Energizing Facial Spray Origins

Anya Volkova, editor-in-chief
Thermal water Vichy Anya Volkova, editor-in-chief: “You usually don’t expect miracles from thermal water.Refreshes in the heat, moisturizes a little – and thanks for that. Therefore, I approached the test of the Vichy volcanic thermal water with moderate enthusiasm. The spray did not disappoint. Refreshes , moisturizes. As it turned out, the effect does not end there: it also evens out the complexion, which is especially important at a temperature of 30+, when cosmetics (in my case) have to be abandoned. Vichy claims that the 15 minerals in the composition also protect against environmental factors. But this test is for the long term.So to be continued …

Origins Ginzing Energy-Boosting Treatment Lotion Mist I am a fan of multifunctional products, so at one time the popular splash mask, which can be used as a toner or spray, was at the top of my list of favorites. The Origins Energizing Face Lotion has similar functionality. It is sold in a spray format that can be applied in several ways: after cleansing the skin, spraying on the face or applying to a cotton pad, and over the makeup during the day – it has been tested that mascara and tone will not spread or smudge.Due to the extract of coffee beans, ginseng and pomegranate in the composition, the product perfectly tones up and gives a “highlighter effect”: looks like the skin is highlighted with a small shimmer, without the effect of oily sheen. With long-term use, the lotion corrects skin imperfections and even tightens pores. Therefore, the imposing 150 ml bottle of invigorating orange shade is doomed to empty soon. ”

Top Facial Moisturizers Read

Caudalie Eau de Raisin Grape Water Spray, Matromi Bio Revitalizing Facial Mist and Planeta Organica Tonic Mist

Katerina Sukhanova, editor of the section “Beauty”
Grape water for face Caudalie Katerina Sukhanova, editor of the “Beauty” section: “As a sophisticated user, I got three sprays at once.With grape water with antioxidants and prebiotics – the bestseller of Caudalie – I have known for a long time and sincerely love it for its fast and high-quality work. It refreshes, moisturizes, brightens redness and even tightens the skin . Plus she has a nice fine spray that irrigates the entire face at once and even grabs the neck. In short, I recommend!

Matromi Bio Revitalizing Facial Mist I met two other test participants for the first time. Mist Bio Revitalizing with hyaluronic acid, caffeine and vitamin B3 of the Russian brand Matromi in a beautiful matte (tactilely pleasant) can has a more targeted spray and strong pressure, so the hand had to be kept further away from face than usual.It took me a little time to get used to it. But otherwise, it is beautiful as it does what it promises: neutralizes dryness, soothes irritation, improves complexion and adds radiance. I can’t say that it replaces the biorevitalization procedure by 100%, but it is good as a moisturizing spray with instant action.

Planeta Organica Skin Super Food Women’s Secret Gift SetSince this is still a tonic, it is not instantly absorbed into the skin and leaves a creamy feeling on it – it’s hard for me. But at the same time, the skin is really nourished and looks denser, hydrated and radiant, like after an expensive salon care. On a regular basis, I’m unlikely to use it, but if I need an emergency powerful hydration, I’ll turn to his help. And yes, it smells delicious watermelon “.

Irina Shayk’s favorite serum and other hyaluronic acid products for glossy skin Read

La Roche-Posay Thermal Water and Kiehl’s Cactus Flower & Tibetan Ginseng Refreshing Facial Mist

Yana Polyaninova, editor of the section “Fashion”
La Roche-Posay Thermal Water Yana Polyaninova, Fashion Editor: “No one will be surprised if I say that thermal water is an absolute salvation in hot weather.I am a proud owner of very dry skin, and therefore I am very sensitive to the choice of care products. And I am absolutely delighted with the La Roche-Posay spray. Firstly, this thermal water really cools, refreshes and moisturizes, keeping these effects for a long time. I apply it in the morning and evening after basic care, and also several times during the day over makeup. Secondly, it does not have a specific smell, which pleases me and those around me. Thirdly, the product itself is sprayed evenly and in very small drops, absorbs quickly and does not harm makeup.The only minor drawback I would name is the not quite compact volume of the bottle (150 ml), which I got, which is not very convenient for a lover of small bags . But this is a great solution for home or office.

Kiehl’s Cactus Flower & Tibetan Ginseng Refreshing Facial Mist Cactus Flower & Tibetan Ginseng Hydrating Mist contains cactus flower and Tibetan Ginseng extract to hydrate, refresh and brighten the face. Although the spray is sprayed in rather large droplets, it absorbs quickly, but leaves a slightly sticky feeling, especially if you overdo it with application.The main disadvantage is the intense citrus scent of , which can serve as a stop-signal for many sensitive to this factor. But the mist is very compact, and it is convenient to take it with you. ”

Institut Esthederm Eau Cellulaire Brume Mist and Moisturizing Antioxidant Facial Mist [comfort zone] Recharging Mist

Margarita Zamuraeva, editor of the section “Lifestyle”
Institut Esthederm Eau Cellulaire Brume Mist Moisturizing Spray with Cellular Water Margarita Zamuraeva, Lifestyle Editor: “The Eau Cellulaire Brume Mist Spray has become a real salvation for me in the Moscow heat.Perhaps this is the first thermal water that I began to carry with me in my purse, so that I could use it not only at home and in the office, but everywhere in general. The biggest plus of the product for me is the absence of fragrances. Cellular water (so called because Brume Mist is 100% identical to the intercellular fluid of the skin) has absolutely no scent and does not cause an unpleasant sticky sensation after application. The product promises instant hydration, which is difficult to argue with, because after using this weightless haze, the skin instantly feels comfort, moisture saturation, coolness and freshness.Cellular water can also be sprayed over makeup, which is great for use throughout the day. Other important properties of the product include protection against free radicals and stress factors such as UV rays , dirt, dust, as well as enhancing the action of other care products. The maximum effect of Eau Cellulaire Brume Mist appears after 28 days of testing, but even after a week I am satisfied with the result and am ready to leave this product in my cosmetic bag for a long time.

Recharging Mist [comfort zone] Recharging Mist I have long been loyal to the [comfort zone] brand and consider it a kind of quality mark.Usually I always like the brand’s products, but this time the first time a match didn’t happen. The moisturizing antioxidant haze caused not the most pleasant impressions from the first application due to the too strong fragrance. The composition contains lavender and rose flower water, which gives it an overly pronounced aroma. After application, for the first couple of minutes, the product is felt on the skin as a thin sticky film and makes you want to wash with cool water, which is also difficult to attribute to its strengths. One of the advantages for me is that spray tones the skin with and invigorates in some way after application.In addition, it belongs to the cosmeceuticals and boasts an almost all-natural composition with effective herbal ingredients that soothe and protect the skin from aging and the negative effects of the environment. ”

The most effective care products for skin prone to irritation and redness Read

Uriage Thermal Water and L’Occitane Aqua Reotier Moisturizing Facial Spray

Irina Plaksina, digital marketer
Thermal water Uriage Irina Plaksina, digital marketer: “I can’t imagine how, in principle, you can survive in the summer, when temperature records are breaking one after another, without constantly spraying thermal water or moisturizing sprays.It is a sacred thing to soothe the skin after exposure to the sun or cool it in the city heat by spraying it on yourself from a can, when there is no opportunity to wash again . Uriage natural thermal water is a classic pharmacy spray without fragrances, preservatives or anything else that just works great. And this is its plus: you don’t notice the spray itself, but you feel comfortable, fresh and clean. Ideal for every day!

L’Occitane Aqua Reotier Moisturizing Facial Spray Another product I got for the editorial test is Aqua Reotier Moisturizing Spray , a supercombo of mineralized water from the spring of Reotier and hyaluronic acid (a substance whose main known ability is to attract and retain water).You can spray it directly on top of the makeup without worrying that it will spread. The effect after using it is as if I washed my face and rubbed my face with lotion: the skin is fresh, shines, but not at all with an oily sheen! Really very nice. ”

Ultra-moisturizing face spray Ultraceuticals Ultra Hydrating Skin Mist and hydrolat for the face LikeLikeOrganic “Lavender”

Lada Nikolaeva, editor of the section “Star Life”
Ultra Moisturizing Face Spray Ultraceuticals Ultra Hydrating Skin Mist Lada Nikolaeva, editor of the Star Life section: “Ultra Hydrating Skin Mist is not just another cooling water, but a face spray with panthenol, betaine and sodium hyaluronate, which instantly refresh and moisturize the skin.The product is sprayed very gently – it is as if you are in a weightless cloud of nutrients – it smells like natural lemonade, and perfectly invigorates, distracting from the heat. Ultraceuticals Spray can be applied both to clean skin and over cosmetics; it helps to hide flaking without diluting makeup . Now he is my ideal companion on a hot summer day when you want coolness and comfort.

Hydrolat for the face LikeLikeOrganic Lavender Hydrolates seem to be made from all existing colors, and each of them has its own characteristics.I got the LikeLikeOrganic lavender remedy for the test. It is best used after an evening wash, when you do not want to apply a cream on your face, which leaves an unpleasant film after itself, but the flower spray, remaining imperceptible, relieves the feeling of tightness and dryness, and also has an antibacterial effect. In addition, this is a kind of aromatherapy – the tool helps to relax and tune in to calm, sound sleep . But in the office I did not dare to use it, as there was a risk of daydreaming about the lavender fields of Provence and losing all my working spirit. “

Timeless Skin Care Lavender Spray & Chanel Hydra Beauty Essence Mist

Daria Kuznets, editor of the “Fashion” section
Timeless Skin Care Lavender Spray Daria Kuznets, Fashion Editor: “A very pleasant light spray that I now regularly apply before bed because of the relaxing scent of lavender. I have oily skin, which is difficult to find products that do not leave behind a sticky film or shine.Lavender Spray perfectly coped with this task, which lay completely invisible. The hyaluronic acid contained in it filled the skin with moisture and gave the face a rested look. Another advantage of this spray serum is that it protects the skin from harmful environmental influences.

Chanel Hydra Beauty Essence MistHydra Beauty Essence Mist is another imperceptible hydrating mist for the face that leaves behind a pleasant sensation of freshness. After that, the skin looks more radiant and rested, as if I had just returned from a vacation on the ocean.The Mist has a convenient compact bottle that fits in any of my bags, so I don’t part with it. ”

Clarins Hydra-Essentiel Intensely Moisturizing Protective Facial Mist and Lumene Invisible Illumination Caring Makeup Setting Spray

Valeria Parfenova, editor of the section “Fashion”
Intensively moisturizing protective face spray Clarins Hydra-Essentiel Valeria Parfenova, editor of the “Fashion” section: “ After the vacation under the scorching sun, something was needed to rehabilitate me, irresponsible, before overdried skin.Mist Clarins Hydra-Essentiel turned out to be just such a rescue tool – smoothly moving from the sea to the computer, I began to look better. The fine spray cools in the heat (I water myself like a flower, half an hour apart) and gives the skin a glow that I don’t want to get rid of. I am skeptical about the Anti-Pollution label on the bottles, in principle, but I can assure you that the mist helped moisturize the skin.

Lumene Invisible Illumination Invisible Illumination I was interested in the fact that the seaweed extract contained in the composition promises, in addition to moisturizing the skin, to fix makeup.Therefore, all my attention when applying the spray was directed to the arrows and concealer, which, due to the heat, sometimes slowly float away from their intended places. Makeup movements over the face have really stopped, now you can not be afraid to find arrow under the eye at the end of the working day. By the way, I forgot about using the highlighter for a while, because after the spray, the skin on the cheekbones acquires a delicate glow. It is worth noting that the bottle of Invisible Illumination is not over yet, but I already think I will take another one, all because of its perfumery component: the product has one of the most pleasant and delicate fragrances in my cosmetic bag. “

Read also: Beauty Secrets of Gisele Bündchen

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