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Duty calls.
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Jamie Schneider
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Tag: mbgpodcast
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How Much Exercise Is Too Much? Plus, How To Know Your Limit
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“You can do literally unlimited amounts of moderate-intensity exercise, and you won’t hurt your body,” she explains. So daily walking, daily yoga, or daily moderate weight training is A-OK. “ But when it comes to the high-intensity stuff, that’s when people start to break,” she explains.
More specifically, “If you go over 150 minutes of high-intensity interval training a week, you’ll damage your mitochondria,” she explains. She references a 2021 study, in which researchers found mitochondrial impairment and even increased glucose intolerance1 in those who spent more than five hours a week doing HIIT exercise. (150 minutes is only about 2.5 hours, but Maloof would consider it the potential point of diminishing returns. Think of five hours the absolute limit.)
Of course, everyone has different tolerance levels when it comes to working out. So when analyzing what is too much, remember that it’s very personal; your limit could be slightly under or over these guidelines, and that’s totally OK. As always, it’s important to listen to your body.
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Hannah Frye
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A Trick Will Make Your Vision Board Work Even More Effectively
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“We’re bombarded with so much information,” Swart says. “This has been the case for a long time, but if you read a copy of the New York Times today, you would receive as much information from that one newspaper as somebody would in their entire lifetime 100 years ago, and even then, they were overly bombarded with information,” she adds.
Vision boards help your brain sift through that information and home in on exactly what it is that you want. Your brain’s natural filtering mechanism ensures that you don’t notice things that aren’t relevant to your survival; however, in modern times, you may actually need to pay closer attention to those stimuli.
The next mechanism, Swart explains, is selective attention, which means that you start to notice things in your daily life that you already have on your vision board. “It’s like when you buy a new car, and you suddenly see it everywhere,” she says. “It’s basically priming your brain to notice opportunities that will take you closer to your goals.”
Finally, you have value tagging. The brain does this in two ways, Swart says, including a cold or logical way and in a warm or emotional way. Your survival necessities fall into the logical tagging, while more emotional things (like those on your vision board) fall into the latter tagging.
“By repeatedly exposing your brain to these images, you’re priming it to not just notice but also grasp the opportunities that will take you closer to what you want,” she says. “That’s why I call vision boards ‘action boards’ because I don’t believe that you can create this fantasy image and sit at home and wait for it to come true,” she adds. “I believe that you need to be out there networking, dating, whatever it is, to get the things that you want.”
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Hannah Frye
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3 Brain-Healthy Habits To Do First Thing In The Morning
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“When I wake up, the first thing I do, in my mind with my eyes still closed, is think, ‘I love my silk pillowcase. I love my side-sleeping pillow. I love my mattress. I love my silk duvet. I love all my pets,” Swart explains.
Essentially, she says, start the day with gratitude: Remind yourself how much you love little or even larger aspects of your life. You could also write down a list of what you’re grateful for (depending on how much energy you have in the early hours of the day).
Or you can even add a bit of structure to it, if you know that will help you stay committed to the practice. Rather than simply listing off what comes to mind, you may designate specific categories: Write, for example, one thing you love about your home, one thing you love about your personality, one thing you love about your friends or family, one thing you love about your job, one thing you love about your daily routine, and so on.
For those who dread early morning wake-up calls, this practice might remind you that getting up (although it’s not always enjoyable) doesn’t have to be filled with dread. In fact, gratitude is associated with some pretty significant brain health benefits.
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Hannah Frye
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Is Make-Up Sex Good Or Bad For Your Relationship? Experts Answer
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Engaging in make-up sex is not inherently bad for the relationship—but it should be paired with at least one other form of reassurance. In fact, when talking about couples that engage in make-up sex, Julie says they may actually need verbal reassurance or some kind of physical touch reassurance that doesn’t involve the bedroom.
Long story short: Sex is not off the table entirely, but it shouldn’t be the only form of apology or reassurance. So either before or after you hop in bed and start having sex, use other words and actions to remind your partner that you love them.
For even more connection, cuddle afterward. John references one study that looked at 70,000 people across 24 countries (detailed in the book The Normal Bar) and identified common patterns between couples who self-reported great sex lives and those who didn’t.
One of the findings? “Of the couples that didn’t cuddle in all those countries, 96% of them had an awful sex life. Only 4% of the non-cuddlers had a great sex life,” John notes. Suffice it to say, cuddling may be just as important to your sex life as the act itself, both for reconciliation and a healthy sex life in general.
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Hannah Frye
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What Is Generational Trauma? Plus, How To Deal
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First thing’s first: It’s important to stop the cycle of generational trauma. Of course, it’s not easy to “heal” someone else’s trauma that you didn’t experience first-hand—but it is possible.
If you’re in contact with any of your older family members, talking with them about what traumatic experiences they’ve gone through might be a good first step. If they’re either not alive or in your life anymore, you can do some digging on your own: Take note every time you feel yourself becoming emotionally triggered. Then analyze the event that happened and why it made you feel upset—did you feel abandoned? Let down? Scared? Betrayed? Violated?
Once you know the root emotion you’re feeling, you’ve answered the “why.” Next, move on to the “what,” which entails asking yourself what you can actually do to feel better. It could be calling a friend to talk through the emotions, going on a walk to clear your mind, journaling, etc.—however you choose to move through those emotions, do so with one baby step at a time.
While unraveling generational trauma may feel like a burden, it’s an act of love that will only positively impact you, your children, and those to come after. That said, releasing deeply rooted emotions isn’t easy, so here are a few more tips from a trauma specialist to help you out.
It’s important to note that if you have access to therapy, it can also be a helpful tool for unraveling trauma and coming up with personalized ways to cope that make sense in your life. If not, you can talk to a trusted friend or family member. After all, you might not be able to see your trauma clearly until someone starts asking you the right questions.
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Hannah Frye
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How Long Does The Honeymoon Phase Last? Plus, What Comes Next
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So let’s get to the bottom of this—is the honeymoon phase only a few months long? According to Lieberman, you have a bit more time than you might think. “On average, it lasts about 12 months, and then no matter what we do, it starts to fade,” he says. However, it could be less or more than a year—every relationship is different.
This honeymoon phase, also called “passionate love,” is just an era, so it won’t last forever. During this time, it can feel so intoxicating to be with the other person that you might start to believe this overpowering feeling won’t ever ebb. However, if you have become convinced this passion is how things should be, then you may start to panic when it slows down—even though it’s completely normal.
“A lot of people make the mistake of confusing the end of passionate love with the end of the relationship, and they say, ‘Oh my God, I’ve fallen out of love with this person. I need to find someone else,’” says Lieberman. He refers to this experience as the “hedonic treadmill,” when someone constantly chases that fiery, passionate love again and again. But when you continue chasing something that naturally fades with time, what is the result? Well, as Lieberman says, “That’s not a recipe for happiness.”
Luckily, the next phase might be more exciting than you think, but it’s helpful to know what’s to come so you can be prepared for the spark to change.
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Hannah Frye
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3 Tricks To Make Time-Restricted Eating Easier For You
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“We recently did an analysis of some of our data, and we found that people who followed [time-restricted eating] five days a week, every week, had improvements in their blood sugar levels, their heart rate, and they lost more weight, which is no surprise,” Peterson explains.
After all, “flexible restraint” has been shown to be successful when it comes to weight management: In one 2019 study, participants who reported dieting more strictly during weekends had a significantly higher chance of regaining the weight they had previously lost over a year’s time, compared to those who reported less strict dieting on the weekends and holiday periods. In another study2, flexible restraint was associated with better weight maintenance, while rigid restraint was associated with less weight loss.
Time-restricted eating has benefits way beyond weight management, but if you find it difficult to stick to the schedule 24/7, try to give yourself grace on the weekends. “Five days a week is sufficient for people to see benefits in the long term,” assures Peterson.
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Jason Wachob
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3 Hacks To Make The Most Of Your Light Exposure
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Of course, if sun is getting in your eyes, it’s essential you put on some sunglasses to protect your orbs (not to mention, squinting can lead to wrinkles down the line). But wearing sunglasses every single second you’re outside might block some of the natural light and mess with your internal clock, Twyman says.
And if you’re going to wear blue light glasses, try to reserve them for the times you’re in front of the screen, as natural blue light outside is not something to worry about. “Blue light by itself is not the problem,” Twyman says. “In Mother Nature, blue and red light are always balanced, and that’s the problem—it’s the lack of red light that you’re getting from your devices,” he notes.
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Hannah Frye
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