How I manage to take 10,000 steps a day

Taking 10,000 steps a day is not just a number—it's a commitment to longevity. Regular walking strengthens the heart, aids in weight management, and boosts energy levels, while also reducing the risk of chronic diseases. This daily goal encourages consistency, promoting a healthier and potentially longer life. — ChatGPT

You may already have a fairly good idea about the benefits of taking ten thousand steps a day. This article, then, will be more about the how rather than the why. Let's be honest, ten thousand is a lot of steps and if you're just getting started with a more active lifestyle, the number may seem overwhelming. What follows are some tricks and strategies I use to average more than 10,000 steps a day in most weeks. Before we start, I recommend these two articles if you want to know more about why taking ten thousand steps a day is a good idea:

• Association of Daily Step Count and Intensity With Incident Dementia in 78 430 Adults Living in the UK
• Prospective Associations of Daily Step Counts and Intensity With Cancer and Cardiovascular Disease Incidence and Mortality and All-Cause Mortality

All right, let's get started.

Monitor your steps

This may seem obvious, but it bears stating: you can't control what you can't measure. The first step to getting to t...

How I Maintained a Regular Exercise Regime for Over 2 Years

Let me tell you a bit about myself. In my other post, I talked about how I went from being a carb-addicted maniac to eating high-protein foods and thriving from it!

Well, another thing you might not know about me, which is a common trait among all of us humans, is the natural tendency we have to avoid exercise. I read 'Exercised' by Daniel Lieberman, and I really recommend this book to anyone else that hates exercise. I found it really motivating and not at all condescending towards those who did not exercise regularly or didn't like it. The long story short is that exercise was something we basically never evolved to do because it expends precious calories. However, as our society evolved and calories became abundant, we, as humans, never really adapted to this as we are still "evolved" to conserve calories. So, knowing this made me feel a lot less guilty about my exercise-aversion.

What really motivated me to start exercising regularly was having a goal that felt genuinely important and came from within me. During the time that I decided to participate in regular exercise, it was during the pandemic, and I was starting to feel sluggish from the lack of movement while being in lockdown. I also was doing something very difficult and mentally taxing at this time: I was learning a new language. I needed to learn it to at least B2 proficiency, fluent in other words. This was not at all an easy task, as any of you w...

How I Managed My Hunger and Improved My Diet

The saying, "You are what you eat," rings true when it comes to our health. The food we consume fuels everything we do, be it work, hobbies, or day-to-day living. Whether it's mental acuity or physical strength you're after, it all traces back to your diet.

If you're still not convinced, let me share my food journey with you.

I didn't always have a problem with my diet. Like many of us, I grew accustomed to my eating habits. If there didn't seem to be any immediate issues with my diet, why should I bother fixing something that wasn't broken?

My dietary journey began when I started researching blue zones – areas where people tend to live exceptionally long lives. My partner and I were intrigued to discover that most residents of these zones followed primarily vegetarian diets, with occasional additions of meat or fish. Noticing this, we decided to incorporate mostly vegetarian foods into our meals. Although I've oscillated between vegetarianism and veganism over the years, I often felt very hungry on these diets. In fact, when I resumed a vegetarian diet, I wasn't feeling my best and noticed increased hunger compared to when I was on an omnivorous diet.

The next phase of my journey was prompted by an unexpected change. Despite not gaining a significant amount of weight after switching my diet, I felt softer, as if I was losing muscle and gaining fat. Dissatisfied with this shift, I turned to the advice of Stephen Zimm, a prof...

How I improved my sleep and my Fitbit sleep score - 12 tips 😴

At some point in my mid-to-late twenties, I realised that my sleep isn't what it used to be. I first remember noticing something isn't quite right when I got my Fitbit and consistently had higher-than-average light sleep and lower-than-average deep sleep and REM. I would often wake up early in the morning and not be able to fall back asleep. My Fitbit sleep score would be poor, hovering somewhere between 68 and 75.

After a lot of trial and error, I developed some strategies that helped me get my deep and REM sleep back to normal. The main question that I asked myself throughout this process was: If I lived in a tribal society 10,000 years ago, would this be natural for me? If the answer was yes, I'd try that change. I now have, according to Fitbit, perfectly average amounts of deep sleep and REM. My sleep score is usually somewhere between 77 and 84 and it's been steadily going up month after month. More importantly, I wake up fully rested and find it easy to get out of bed in the morning. Here are the winning techniques.

How to improve your sleep

• Don't use an alarm clock. I know that not everyone has the same luxury but I have relatively flexible working hours so unless there's an early flight to catch, I let my body wake up when it needs to. Waking up to a jarring alarm sound elevates your stress levels - your ancestors would most likely be abruptly woken if they or their family were in physical...

Nutrition tips I got from a celebrity physical trainer

nah I didn't meet this guy because ain't nobody got that kind of cash money. But I did start reading his book and I thought i would share some of my favorite nutrition tips that I think are easy to implement and that I wish to start implementing into my own...life.

it's not a journey it's a lifestyle

Anyways a few things I learned....

1. timing is crucial. Steven Emphasizes timing over the kind of food that you eat. I think this totally makes sense as it has a lot to do with insulin levels as well as why certain diets such as intermediate fasting work so well

2-3 hours after last meal to exercise if you eat 3x per day you should have 5 hours between each meal

2. BCAAs take approximately 3g of BCAAs before and after exercising as this emphasizes muslce building

3. cheat meals actually can help you, so don't feel guilty for having cheat meals seriously. just don't overdo it. one cheat meal a week is both great for helping keep you on track the rest of the week as well as helping your body from getting used to a new diet. I really like this approach to cheat meals

Foodie Beauty's bittersweet return

Foodie Beauty's views are now starting to come back, surprising everyone who really believed (myself included) that her channel was on the downturn. What was the new shocking video about? well....it's official, FoodieBeauty has been diagnosed with type two diabetes. An absolutely devastating and difficult to control disease. This is quite sad, although personally, I never quite liked her so I don't feel that much sympathy. Let me be clear I'm not a psychopath that is happy about the news, I do find it sad, but at the end of the day, she is living the consequences of her actions. Her audience, doctors, literally everyone has been telling her this was inevitable.

In honor of (???) Foodie beauty's return I wanted to talk a little bit about type 2 diabetes that might be interesting to the readers

Diet, exercise and fasting are all great ways to reduce blood sugar. The ultimate goal is to lose weight, however, exercise, which i don't see mentioned often, increases blood glucose uptake due to up regulation of glut4 receptors on myocytes. I say that because I often see people might want to ignore exercise because "you can't outrun a bad diet" and while this is true, exercise serves other purposes than simple calorie burning. For more info, I definitely recommend checking out exercised by daniel lieberman. it's one of my favorite books about exercise and I definitely think it can be encouraging to the average person.

People seem to be shocked...

Foodie Beauty rushes back to Kuwait after cheating scandal

Foodie Beauty (chantal marie) had recently returned to canada in order to acquire treatment for her diabetes, which had gotten out of hand (her blood sugar was well into the 400s).

Initially she was planning on staying for even a year or so as she waited to get a family doctor (although I have a lot of questions as to how she was planning on maintaining her blood sugar, or why she didn't get treatment in Kuwait, remains a mystery) but now she is rushing back to Kuwait after it came out that her "husband" was cheating

so yeah, gotta keep him on a tight leash I guess. That's the root of a healthy marriage right?

A user acquisition conundrum

One of the fastest ways I can attract the first users to Sanity and start getting feedback is by posting about it and engaging on Facebook and Twitter. The thing is, I find them too addictive and full of dark patterns, which is why started Sanity in the first place. I always tell myself I’ll only use them for a specific purpose, or for 15 minutes a day, or only occasionally, and then I gradually get sucked into using them all the time. I start out by visiting once every few days, I check for new posts from a few people I follow, read some AI news, visit groups etc. With time, I find myself using them more and more until several weeks later, I check them throughout the day. This is more of a problem for me with Twitter but, to a lesser extent, also applies to Facebook.

So the question is - how to I get the word out about Sanity without using the addictive social media networks it’s meant to be the alternative to?

I'm focusing on writing content and optimizing SEO for now but it's a slow process. Any tips?

Learning to be alone or: Getting lonely?

Our generation is wild. So many requirements from society. Be chatty, go out, meet friends, enjoy your hobbies. Everything is about being present and active. Even social media. Don‘t get me wrong. I enjoy all of these things. But most of the time, I just want to be alone. In my own little bubble, all by myself. Like charging my social battery to do all of this above. Even to be capable of doing these things. Exhausted from everything. From life outside, staying in my safe place. But how can it be so ambivalent? The need of going out, but also just would like to stay in. Communicating with no one. Some say it’s a task or something you have to learn, to be alone. For me it’s the easiest thing ever. But deep down there is a fear in me. Being alone now is my choice, but what if someday it isn’t a choice anymore and it turns into loneliness. So sealed off, no one gets to you. Physically and mentally.

Sanity has gifs!?

I had this weird argument once with some guy that thinks it's supposed to be pronounced with a hard "g". clearly that guy doesn't realize the creator of gifs says it's a soft J sound

anywho

this one lady sent me this great gif, like peanut butter

https://images.app.goo.gl/monVZgVUhaGtJ5wX8

check it out guys!

itsa meeee