Guidepost to Wellness

Stress has been called the “health epidemic of the 21st century” by the World Health Organization and is estimated to cost American businesses up to $300 billion a year. The body does not know the difference between a real threat to life or limb or a perceived mental or emotional stress. It reacts the same way. Association of the Global Organization for Stress reports the following statistics  75% of adults reported experiencing moderate to high levels of stress in the past month and nearly half reported that their stress has increased in the past year – American Psychological Association.  Stress is a top health concern for U.S. teens between 9th and 12th grade, psychologists say that if they don’t learn healthy ways to manage that stress now, it could have serious long-term health implications – American Psychological Association.  80% of workers feel stress on the job and nearly half say they need help in learning how to manage stress. Chronic Stress Impacts  Neurochemical imbalances lead to headaches, anxiety, depression  Lack of sleep starts additional viscous cycles in body  Heart rate and blood pressure increase  Blood clotting ability increases, blood thickens  Extra glucose into bloodstream taxes pancreas which affects blood sugar regulation and digestion  Salivation decreases / digestion slows affecting the stomach and intestinal tract.  Cascade of stress hormones disrupts reproductive hormones for both men and women affecting both desire and performance  Skin problems  Muscles tension and pain  Immune system activity decreases Next in the series is the effects of mindfulness on the body and how it can counteract chronic stress. Mindfulness Challenge - https://youtu.be/3W15ZqAg4WQ News and Stress - https://youtu.be/RXF8zyLIzMo ------------------------------------------------------------------ Schedule a FREE initial consultation here: https://guideposttowellness.com/services Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness Become a sponsor here: https://www.patreon.com/GuidepostToWellness Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/ Rumble Channel: https://rumble.com/c/c-279121 ------------------------------------------------------------------ https://newsinhealth.nih.gov/2007/January/docs/01features_01.htm http://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-basics/hlv-20049495 http://www.health.harvard.edu/staying-healthy/understanding-the-stress-response https://www.nimh.nih.gov/health/publications/stress/index.shtml http://www.healthline.com/health/stress/effects-on-body http://www.healthline.com/health-slideshow/signs-of-stress http://www.healthline.com/health-slideshow/what-is-stress-related-illness#2 http://www.huffingtonpost.com/gina-soleil-/workplace-stress-the-heal_b_8923678.html http://www.gostress.com/stress-facts/ ------------------------------------------------------------------ Disclaimer All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle. There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

Artificial Sweeteners are something that I encourage folks to stay far away from, even when they want to reduce their calories. There are better alternatives than any artificial sweeteners. The challenge is that they are in so many drinks, protein powders, meal replacements, protein bars, even in salad dressing. So looking at labels becomes very important. Here are the basics of some of the most common artificial sweeteners out there. I'm including three naturally derived, but processed low calorie sweetener alternatives for you also. Aspartame / Equal or NutraSweet o 180x sweeter than sucrose o 50% phenylalanine - neurochemical; 40% aspartic acid - excitotoxin; 10% methanol - toxic wood alcohol o Methanol breaks down into neurotoxins of formic acid and formaldehyde o Studies show it may lower serotonin and dopamine and lead to depression o As of 2010 it was 80-85% of all food complaints with FDA o Top of list for pregnant women to avoid due to potential neurological effects on fetus o Complaints of headache, nausea, vertigo, insomnia, numbness, blurred vision, memory loss, anxiety attacks, depression, hyperactivity, personality changes, stomach disorders, seizures, loss of energy Acesulfame potassium / Sunnett or Sweet One o 200x sweeter than sucrose o Often used in combination with other sweeteners due to enhancing and sustaining effect on sweetness o Animal studies show lung, breast, and thymus tumors, forms of leukemia and chronic respiratory issues Neotame / NutraSweet Pink o 13,000 x sweeter than sugar, 30 x sweeter than aspartame o May be more toxic than aspartame Saccharin / Sweet’N Low o 300x sweeter than sucrose o AMA recommends limiting for children and pregnant women o Cross-sensitivity with sulfonamide allergies o Complaints of oral blisters, nausea, diarrhea, headache, tachycardia Sucralose / Splenda o 600x sweeter than sucrose o Chlorinated sucrose o Down-graded from “safe” to “caution” by CSPI due to recent study o Can destroy as much as 50% of microbiome, predominantly beneficial flora o Human and animal studies show that it does alter glucose & insulin metabolism o Complaints of GI issues, migraines, dizziness, blurred vision, allergic reaction, blood sugar increase and weight gain Recommended Naturally Derived Low/No Calorie Sweeteners Monk Fruit / Luo Han Guo o GI of 0 and 0 calories o Potential GI issues Stevia o Herb 10-15x sweeter, Steviosides 200-300x sweeter than sucrose o GI of 0 and 0 calories o Originally banned by FDA Sugar Alcohols o 60-90% as sweet as sucrose o Sweeteners with -ol; xylitol, erythritol o Low calorie, low GI o Potential GI side-effects ------------------------------------------------------------------ Schedule a FREE initial consultation here: https://guideposttowellness.com/services Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness Become a sponsor here: https://www.patreon.com/GuidepostToWellness Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/ Rumble Channel: https://rumble.com/c/c-279121 ------------------------------------------------------------------ Disclaimer All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle. There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

#intermittent fasting, #eat stop eat Brad Pilon is the author of "Eat Stop Eat" which is a very detailed book about intermittent fasting. I've linked to some other videos about the program below. Intermittent fasting is an eating pattern, not a diet plan. I use Zero App to track my fasts and it lists several common fasting intervals such as the Circadian Rhythm fasting for 13 hrs from dinner to your first meal the next day. Sixteen or eighteen hours of fasting are other popular programs. I use the 20:4 fast because the goal is 24 hrs, but Brad talks about in his book that 20 hours is like a sweet spot to get to for the incredible health benefits. Brad also discusses the fact that the fitness and nutrition and food industries are all trying to sell something and it is not uncommon to latch onto a study or pay for a study that is going to show that buying this food or supplement is going to help you lose weight and/or get healthy. The problem with fasting is that there is nothing to sell because it is actually encouraging people to not eat for periods of time. For that reason there is a lot of false information and misleading information about fasts out there. This is why I did two videos on the real deal with fasting. Intermittent Fasting Fallacies, Myths, and Misinformation - Part 2 - https://youtu.be/Q9OsX50X5OY Eat Stop Eat overview - https://youtu.be/k6NEM-hnV98 Health Benefits of Fasting - https://youtu.be/aVLFy5vc6oY Get a copy of the book - https://www.eatstopeat.org/ ------------------------------------------------------------------ Schedule a FREE initial consultation here: https://guideposttowellness.com/services Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness Become a sponsor here: https://www.patreon.com/GuidepostToWellness Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/ Rumble Channel: https://rumble.com/c/c-279121 ------------------------------------------------------------------ Disclaimer All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle. There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

Many of you may already realize that I am a BIG fan of any form of mindfulness practice for stress reduction. I also am very aware from my own experiences that being mindful and especially meditating can be very hard. It can seem almost impossible to quiet the raging thoughts in our heads, especially during times when we are bombarded with bad news and uncertainty through many media outlets. I also know that sometimes we use keeping busy to actually avoid quiet time which may force us to confront things like grief and other personal traumas. However, the brain needs quiet time to process things and keeping our brain waves in the right range helps reduce the physiological impacts of chronic stress. This is why I love using brain entrainment as the ultimate stress management hack. We spend most of our time in four main brain waves throughout the day. When we are focused on things outside our bodies then we are in Beta waves of 12 Hz and up. When we close our eyes when we are awake or are in a more relaxed state focusing more inward, then we are mostly Alpha waves of 8-12 Hz. When we are just falling asleep, waking up, day-dreaming or have years of meditative practice to slow our breathing, heart rate and brain waves down, we are in Theta between 4-7 Hz. This is a very creative and healing state to be in. Then there are Delta waves of deep sleep which is less than 4 Hz. Study of brain entrainment goes back over 170 years when scientist first discovered that the brain could listen to different brainwaves in each ear and then would sync to the difference of the waves. This is called Binaural entrainment and for example audios will have 410 Hz playing in one ear and 400 Hz playing in the other ear which will cause the brain to go into a nice Alpha wave state of 10 Hz. Another form of entrainment is using Isochronic tones or mini-beats of 10 beats per second of 10 Hz which the brain will mimic as well. Modern day programs such as Brain Ev, Brain Salon, Sleep Salon and Zen12 use multiple forms of brain entrainment along with beautiful music and/or natural sounds. The effects are incredible. Check out the links below for incredible free samples of some amazing programs. I've used all of these programs and highly recommend them after checking out the products disclaimer page to ensure you don't have an underlying condition that may require a doctor's review. Enjoy and I would love to hear how your experiences are with these programs or any others. ------------------------------------------------------------------ Zen12 - 12 levels of short meditations: Product Review: https://youtu.be/YLm6hxJl5_4 Free Demo file: https://zen12.com/gift/a/Guide2Well Brain Ev - 30 minute meditation program: Product Review: https://youtu.be/-mSuLrVFmPg Free Demo file: http://www.brainev.com/demo/?a=Guide2Well Brain Salon - 6 30 minute audios for concentration, mental energy, sleep etc: Product review: https://youtu.be/dTCHQSwjifA Free Demo file: http://www.brainsalon.com/demo/?a=Guide2Well Sleep Salon - multiple sleep audios for all different types of sleep concerns Product Review: Coming soon Product info: http://www.sleepsalon.com/?a=Guide2Well NitroFocus - a powerful collection of brainwave MP3s, for increasing focus and productivity Product Review: Coming soon Product info: http://www.nitrofocus.com/gift/?a=Guide2Well ------------------------------------------------------------------ Schedule a FREE initial consultation here: https://GuidepostToWellnessLLC.com/pages/contact Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness Become a sponsor here: https://www.patreon.com/GuidepostToWellness Learn more about me here: https://www.GuidepostToWellnessllc.com/pages/about-me1 ------------------------------------------------------------------ Disclaimer All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle. There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

Functional fitness is the basic level of fitness we should all aspire to in order to live our best lives and do the daily activities we want to do. This includes things like playing with pets and children, climbing stairs, and lifting and carrying things without injury. Functional exercises focus on using multiple joints and muscles with various movements. Variety in movement and exercise is relevant because it decreases boredom and decreases or delays plateaus. You can add variety by increasing intensity, cross training with different types of activities and even just changing the order of exercise. I get bored and I also have to watch exercise intolerance levels so I do a variety of exercises. I love being outdoors and hiking is always a go to form of stress relief and exercise. I have videos for Autoimmune Strong and One in Done in my Fitness Foundations Playlist. Yoga is another great stress relieving and strengthening type of workout. I have links below for a mellow Yoga for Pain Relief and a more high energy Diamond Dallas Page Yoga program that I do. I've also included information for the Simply Fit Board and the Urban Rebounder. #FunctionalFitness #ExerciseVariety #SimplyFitBoard #OneandDone #GetAutoimmuneStrong #UrbanRebounding #DDPYoga One and Done -- https://go.riseworkouts.com/ Get Autoimmune Strong -- https://www.getautoimmunestrong.com/?via=g2w Urban Rebounding -- https://amzn.to/3gvMgtO DDP Yoga -- https://ddpyoga.com/ Yoga for Pain Relief -- https://amzn.to/341HsHA Simply Fit Board Workouts -- https://amzn.to/3pzgeQH ------------------------------------------------------------------ Schedule a FREE initial consultation here: https://guideposttowellness.com/services Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness Become a sponsor here: https://www.patreon.com/GuidepostToWellness Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/ Rumble Channel: https://rumble.com/c/c-279121 ------------------------------------------------------------------ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/functional-fitness/art-20047680 https://www.acefitness.org/education-and-resources/lifestyle/blog/1210/why-is-it-important-to-vary-my-workout-routines/ https://rosstraining.com/blog/the-importance-of-variety/ ------------------------------------------------------------------ Disclaimer All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle. There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

#Inflammatory Foods, #Food and Inflammation Inflammation is a natural immune response to tissue injury by something physical, possibly chemical or a pathogenic microorganism. We can see inflammation if we injure our skin or joints because we can see redness and swelling, and feel tenderness, pain and heat. But we can get the same inflammation on the inside of the body that is not so obvious. One of the most significant areas of impact on internal inflammation is our food choices. Take these three facts: first, we eat approximately 2000 pounds of food a year; second, our intestinal lining is only one cell thick; third, over 70% percent of our immune system is in our gut. So if we are not eating foods that agree with our bodies and our intestinal lining gets inflamed and begins to leak foreign particles into our body, our immune system goes on the attack and we have a case of systemic inflammation. Systemic inflammation can lead to all kinds of serious and chronic diseases. There are several common categories of inflammatory foods that I review in the video: -- refined sugar is very stressful on the pancreas, can make our blood more acidic and lead to weight gain. -- artificial sweeteners wreak all kinds of havoc - check out the link to my video on sweeteners below. -- transfats / processed vegetable oils -- vegetable oils are polyunsaturated and very unstable. They are damaged during processing and by light, so all that oil in those plastic bottles at the store is already damaged when you buy it. -- excess caffeine and alcohol are hard to digest and can use up stores of vitamins and minerals. -- individual food allergens - most common are soy, eggs, nuts, and nightshades like tomatoes, peppers, eggplant, etc. To try to clean up your diet and reduce systemic inflammation, I recommend eating as much real / whole foods as you can, buy the best food you can afford. I am going to be doing additional videos on portion sizes, hidden sugar and gluten in food labels, and whether or not it has to be organic. Another topic will be doing a food diary to track your personal food issues. Stay tuned for more! Artificial Sweeteners - https://youtu.be/9t-M-3TxRkc Seasonal Eating - https://youtu.be/S5OHPedbu-Q Healthy Bathroom Habits - https://youtu.be/XaWoTx5SkO0 Portion and Container Sizes - https://youtu.be/8KkMQo4lWJc ------------------------------------------------------------------ Schedule a FREE initial consultation here: https://guideposttowellness.com/services Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness Become a sponsor here: https://www.patreon.com/GuidepostToWellness Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/ Rumble Channel: https://rumble.com/c/c-279121 ------------------------------------------------------------------ http://articles.mercola.com/sites/articles/archive/2009/09/08/what-you-need-to-know-about-inflammation.aspx http://articles.mercola.com/sites/articles/archive/2013/03/07/inflammation-triggers-disease-symptoms.aspx http://www.npr.org/sections/thesalt/2011/12/31/144478009/the-average-american-ate-literally-a-ton-this-year http://eatlocalgrown.com/article/12131-top-10-inflammatory-foods-to-avoid-like-the-plague.html http://www.organicauthority.com/the-top-10-most-inflammatory-foods-in-the-american-diet/ ------------------------------------------------------------------ Disclaimer All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle. There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

#EatStopEat, #FastingHealthBenefits Brad Pilon provides the balanced scientific data in his book, "Eat Stop Eat." Here are just the bullets of the amazing health benefits of fasting. This video is a little longer but faster than reading the full book! Health benefits of fasting for 24-72 hrs 1. Decreased Insulin levels and increased insulin sensitivity a. 24 hr fast had more than 35% insulin reduction b. Fasting improves insulin resistance as does weight loss and exercise 2. Decreased blood glucose levels a. Constant eating and/or overeating causes elevated glucose levels b. Reduces Systemic inflammatory response 3. Increased Lipolysis and Fat Burning a. Lypolisis is burning fat b. Fasting causes faster release of fatty acids from fat cells than exercising 4. Increased Glucagon Levels a. Opposite of insulin in that it promotes fat burning 5. Increased Epinephrine and Norepiniephrine levels (adrenalin and noradrenalin) a. Trigger release of glucose from energy stores b. Increase fat burning 6. Increased Growth Hormone – fountain of youth hormone a. Growth hormone is naturally stimulated by fasting, sleep, exercise and testosterone and estradiol (age related decline) b. Fasting raises GH 6 fold 7. Increased weight loss and increased fat loss a. Slow and steady b. 1-2 lbs / week at most 8. Decreased systemic inflammation a. High insulin and blood glucose levels increase inflammation 9. Increased Cellular “Cleansing” – Autophagy a. Clean up of damaged cell parts b. Must be done before growth and repair c. Accumulation of cellular damage causes increased aging 10. Reduction in overall calories 11. Rebalance fed / fasted state https://www.eatstopeat.org/ ------------------------------------------------------------------ Schedule a FREE initial consultation here: https://guideposttowellness.com/services Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness Become a sponsor here: https://www.patreon.com/GuidepostToWellness Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/ Rumble Channel: https://rumble.com/c/c-279121 ------------------------------------------------------------------ Disclaimer All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle. There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

Anyone out there that has experienced a frequent muscle knot in a place that feels like a sore marble when you press on it, knows what a trigger point is. I have fibromyalgia and have had whiplash a couple of times so I have definite trigger points in my upper back. I use a several trigger point release methods to include foam rolling and using something like the back buddy trigger point release tool, or even tennis balls. Scientists are not really sure how or why trigger points are created. They know it is related to the connective tissue called fascia that provides structure and connection between all parts of our body. Fascia has been described like spiderweb or the knit of a sweater that weaves in and out of muscle fibers. Foam rolling appears to help warm the muscles before exercise and help to smooth and stretch the muscles out after exercise and provide trigger point release when focused on the trigger points. I love how I feel AFTER foam rolling, but it does hurt, sometimes quite a bit when I have a lot of trigger points. Less is more when it comes to working out trigger points because if you do too much, you can cause the muscles to be more sore. You have to find the goldilock's point of pressure to help release the "knot". Whether you use massage, a hand-held "thumper" like I show in the video, trigger tools or foam rolling, it is important to make sure you don't over due it and follow up with good hydration and sleep to help everything heal up. I found a lot of great videos and information on redefiningstrength.com that are in the links below. These may be helpful for getting started with foam rolling. ------------------------------------------------------------------ Schedule a FREE initial consultation here: https://guideposttowellness.com/services Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness Become a sponsor here: https://www.patreon.com/GuidepostToWellness Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/ Rumble Channel: https://rumble.com/c/c-279121 ------------------------------------------------------------------ https://www.myofascialrelease.com/about/fascia-definition.aspx https://physiostrength.com/?s=foam+rolling https://www.yogajournal.com/teach/beyond-foam-roller-myofascial-release-practices https://redefiningstrength.com/5-quick-foam-rolling-moves-to-alleviate-neck-shoulder-and-upper-back-pain/ https://redefiningstrength.com/10-lower-body-foam-rolling-moves/ https://redefiningstrength.com/10-foam-rolling-move-to-fix-posture/ https://www.bodyback.com/pages/trigger-points https://www.bodyback.com/collections/all https://www.homedics.com/massage/handheld-massagers.html ------------------------------------------------------------------ Disclaimer All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle. There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

#intermittent fasting, #eat stop eat Brad Pilon is the author of "Eat Stop Eat" which is a very detailed book about intermittent fasting. I've linked to some other videos about the program below. Intermittent fasting is an eating pattern, not a diet plan. I use Zero App to track my fasts and it lists several common fasting intervals such as the Circadian Rhythm fasting for 13 hrs from dinner to your first meal the next day. Sixteen or eighteen hours of fasting are other popular programs. I use the 20:4 fast because the goal is 24 hrs, but Brad talks about in his book that 20 hours is like a sweet spot to get to for the incredible health benefits. Brad also discusses the fact that the fitness and nutrition and food industries are all trying to sell something and it is not uncommon to latch onto a study or pay for a study that is going to show that buying this food or supplement is going to help you lose weight and/or get healthy. The problem with fasting is that there is nothing to sell because it is actually encouraging people to not eat for periods of time. For that reason there is a lot of false information and misleading information about fasts out there. This is why I did two videos on the real deal with fasting. Intermittent Fasting Fallacies, Myths, and Misinformation - Part 1 - https://youtu.be/Eou1imh49O0 Eat Stop Eat overview - https://youtu.be/k6NEM-hnV98 Health Benefits of Fasting - https://youtu.be/aVLFy5vc6oY Get a copy of the book - https://www.eatstopeat.org/ ------------------------------------------------------------------ Schedule a FREE initial consultation here: https://guideposttowellness.com/services Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness Become a sponsor here: https://www.patreon.com/GuidepostToWellness Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/ Rumble Channel: https://rumble.com/c/c-279121 ------------------------------------------------------------------ Disclaimer All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle. There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

Deep breathing is one of the easiest ways to take charge of your stress levels and improve your overall health. Deep breathing helps trigger the body's healing "Rest and Digest" processes and triggers the vagus nerve that has a whole host of health benefits. Try these different methods and even if you only start with 10 rounds of the breathing methods a couple of times a day, you will notice the benefits. Then increase and try different methods. 1. Basic Focused Breathing - this is the simplest method of shifting your focus to slow breaths in through the nose and slow breaths out the mouth. Counting while you do this or noticing the physical sensations while performing this type of breathing brings one into the present moment and calms the mind. 2. Diaphragmatic Breathing - this is the next step in focused breathing exercises. The intent is to breath deeply into the abdomen which stretches the diaphragm. Place one hand on your chest and the other on the lower abdomen and while breathing in, work to breath deeply into the lower abdomen so that your hand rises. When breathing out, concentrate on squeezing the abdominal muscles to force more air out. 3. Alternate Nostril Breathing - this is a focused yogic breathing exercise that is thought to provide mental clarity by synchronizing both sides of the brain. There are a couple of ways to do this breathing. Here is one method demonstrated in the video. • Lift your right hand to your face so that your pointer and middle fingers rest between your eyebrows • Close your eyes and inhale and exhale deeply through your nose • Close your right nostril with your right thumb while inhaling through your left nostril • Close your left nostril with your ring finger so both nostrils are held closed for a moment, then open your right nostril and exhale slowly through your right side • Inhale through your right nostril, then hold both nostrils closed with your ring finger and thumb • Open your left nostril and exhale slowly through your left side • Repeat five to 10 times once a day, or as desired 4. 4 - 7 - 8 Breathing - this method of breathing was created by Dr. Andrew Weil and is based on the concept of pranayama breathing in yoga. The intent is to count as you inhale, hold and exhale the breath. Start by letting all air out your mouth with a "whoosh". Then inhale for a 4 count, hold your breath for a 7 count if able, and then exhale out your mouth with a slow "whoosh" for an 8 count. Don't worry if you cannot do as long on each part of the breath to start with, you don't want to force or feel stress when you are doing this. Let me know how you enjoy the breathing techniques with your comments below. Let me know of other breathing techniques to try. Additional information on health benefits of deep breathing - https://guideposttowellness.com/blog/f/deep-breathing-your-way-out-of-stress?blogcategory=deep+breathing Here are some brain entrainment tools to use with your breathing exercises for increased benefit. Zen12 - 12 levels of short meditations: Product Review: https://youtu.be/YLm6hxJl5_4 Free Demo file: https://zen12.com/gift/a/Guide2Well ------------------------------------------------------------------ Schedule a FREE initial consultation here: https://guideposttowellness.com/services Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness Become a sponsor here: https://www.patreon.com/GuidepostToWellness Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/ Rumble Channel: https://rumble.com/c/c-279121 ------------------------------------------------------------------ https://chriskresser.com/my-top-5-breathing-exercises-for-stress-relief/ ------------------------------------------------------------------ Disclaimer All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle. There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

Always laugh when you can. It is cheap medicine. -- LORD BYRON Well, I got a good dose of "medicine" recently that reminded me of how great laughter is at making us feel better. I watched a video on home-made face masks and was crying I was laughing so hard. (https://www.youtube.com/watch?v=PrJaZsdjSz4&t=41s) That made me think, wow, this is exactly what we need right now during this stressful time, we need laughter! Here is just a list of the health benefits and the studies are below. I will be doing a blog article soon talking more about the heath benefits and also ways to incorporate laughter into your life. I also created a Laughter Playlist (https://www.youtube.com/watch?v=YWL2s4DBx4Y&list=PLbK5lpL1cVnwJMuHQEPfwZlCI1_2fS9s3). Now laughter is very subjective, you may not find my choices funny, but hopefully you will come up with your own! Physiological Benefits of Laughter o Increases respiratory activity and oxygen exchange o Stimulates hear rate and blood pressure followed by vasodilation and relaxation o Increases mental alertness and memory, enhances learning and creativity o Engages multiple parts of the brain, stimulating both hemispheres at the same time o Creates endorphins that help with pain o Reduces stress hormones like cortisol and epinephrine o Increases Dopamine and releases serotonin, both help with anxiety and depression o Helps GI tract peristalsis and decreased stress helps digestion o Boosts T-cells + natural killer cells for tumor and virus destruction and other parts o Increases salivary immunoglobulin A which defends against infectious organisms entering the respiratory tract ------------------------------------------------------------------ Schedule a FREE initial consultation here: https://GuidepostToWellnessLLC.com/pages/contact Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness Become a sponsor here: https://www.patreon.com/GuidepostToWellness Learn more about me here: https://www.GuidepostToWellnessllc.com/pages/about-me1 ------------------------------------------------------------------ https://www.psychologytoday.com/us/articles/200011/the-science-laughter https://www.sciencedirect.com/science/article/pii/S0277953619300851 https://science.howstuffworks.com/life/inside-the-mind/emotions/laughter1.htm https://journals.physiology.org/doi/full/10.1152/advan.00030.2017 https://hms.harvard.edu/sites/default/files/HMS_OTB_Spring10_Vol16_No2.pdf https://www.cal-ccra.org/assets/Convention_Handouts/2012_Handouts/buxman%20k%20handout.pdf https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0219065 https://journals.plos.org/plosone/article/file?id=10.1371/journal.pone.0219065&type=printable https://hms.harvard.edu/sites/default/files/HMS_OTB_Spring10_Vol16_No2.pdf https://www.humana.com/health-and-well-being/health-benefits-of-laughter https://www.gaiam.com/blogs/discover/7-health-benefits-of-laughter ------------------------------------------------------------------ Disclaimer All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle. There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

This is an honest review of a supplement I have taken myself. I share with you how I decided to try the product and how my husband I did with the product. This is a very reputable company and I have gotten supplements from them in the past. This product may work great for some folks, but it did not work for me or my husband. I am getting ready to contact the customer and send it back for a refund. Hope folks find this review helpful. I apologize but it turns out the video did not properly save and load, I will be retaping and publishing part 2 of the review soon! I would love to hear from folks that have used the product, pros and cons. Send your comments please. Would love to hear from you! ------------------------------------------------------------------ Schedule a FREE initial consultation here: https://guideposttowellness.com/services Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness Become a sponsor here: https://www.patreon.com/GuidepostToWellness Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/ Rumble Channel: https://rumble.com/c/c-279121 ------------------------------------------------------------------ https://www.advancedbionutritionals.com/Amino-Acid-Supplements/Perfect-Amino-Tablets.htm ------------------------------------------------------------------ Disclaimer All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle. There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

Join me in a Stand Up, Sit less, Move more challenge! Get your challenge tracking calendar or app like "Habit" and set yourself a goal to sit less and move more. Capture how much you are sitting now when you work and when you are not working, use that as your estimate so you can see your improvement at the end of four weeks or 30 days. For sitting less, you can use a fitness tracker or set a reminder on your smartphone or calendar to prompt you to move each hour. During that hourly reminder, stand up and walk around the house or office. Just moving every hour can help offset the time spent sitting. To move more, you can set yourself a step goal and track that. Just remember that the average person only uses about 3000-4000 steps a day, so don't start with too many steps right off the bat, set yourself a daily goal of another 100 steps or so. If you park your car further away at work and stores, that will quickly add more steps each day. Then if you also walk around each hour when you get up from sitting, you will also add more steps. Start small and increase a little every day and you will see the benefits at the end of the challenge period. You will feel so good, that you will want to continue after the end of the 30 days/ 4 weeks and you will soon have a new lifestyle habit developed Sitting too Much video: https://youtu.be/Kwq4Eb11nx8 Creating Healthy Habits: https://youtu.be/5f0NFvk2_sg ------------------------------------------------------------------ Schedule a FREE initial consultation here: https://guideposttowellness.com/services Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness Become a sponsor here: https://www.patreon.com/GuidepostToWellness Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/ Rumble Channel: https://rumble.com/c/c-279121 ------------------------------------------------------------------ Disclaimer All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle. There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

Brain Salon is such an innovative product with something for almost everyone. You have a brain entrainment audio for a mental espresso, to chill out, to get razor sharp focus, to help fall asleep! I use it almost every day. I just listened to the High Energy Espresso to wake up from that afternoon mental slump. This program has a great money back guarantee, they have very responsive customer service and there is really no risk to get a great brain entrainment variety pack. Check it out and I would love to hear how you like it. One caution, they have a great free demo, but be advised they will email you every day for quite awhile. The information is good information, and if you determine its too much, you can always unsubscribe or choose a less frequent option like I have. http://www.brainsalon.com/?a=Guide2Well ------------------------------------------------------------------ Schedule a FREE initial consultation here: https://guideposttowellness.com/services Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness Become a sponsor here: https://www.patreon.com/GuidepostToWellness Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/ Rumble Channel: https://rumble.com/c/c-279121 ------------------------------------------------------------------ Disclaimer All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle. There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

If you are reading this, you have probably heard about the benefits of meditation: less stress, better focus, better health, sleep, and overall wellbeing. There are thousands of independent studies that have shown the tremendous benefits of meditation. But if you are reading this, you are probably looking for help to get to that state because it can take years of regular practice to quiet the mind to reap the benefits. I know that I find it very hard to quiet my mind without help, and I have found a gem of a program. Zen12 takes as little as 12 minutes to get you to Buddhist monk level meditative brainwaves. Zen12 uses brainwave entrainment science to gently get your brain to copycat the waves in the audios to achieve a meditative state. Brain entrainment technology has been around for around 100 years and Zen12 uses isochronic tones and/or binaural beats to deliver the frequencies necessary to release serotonin and other amazing health benefits. Zen12 has 12 levels and four varieties at each level, so 48 total meditation audios. I like the nature sounds and the gently guided meditations the most. After 12 minutes, I feel like I've had a massage and a power nap at the same time. And the more I do it, the better I feel. Check out the link below. For the sake of transparency, be advised that Zen12 will email you frequently, great information, but still a lot of emails. But you can reduce the frequency of the emails and always opt-out if you would like. I would love to hear about your experiences with this powerful meditation program. https://zen12.com/a/Guide2Well ------------------------------------------------------------------ Schedule a FREE initial consultation here: https://guideposttowellness.com/services Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness Become a sponsor here: https://www.patreon.com/GuidepostToWellness Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/ Rumble Channel: https://rumble.com/c/c-279121 ------------------------------------------------------------------ Disclaimer All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle. There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

I decided to try something new and share a guided body scan meditation with wave sounds in the background. Guided meditations are a great way to get started with mindfulness and meditations. Let me know your thoughts, do you like it? What other sound tracks would you like to hear? ------------------------------------------------------------------ Schedule a FREE initial consultation here: https://guideposttowellness.com/services Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness Become a sponsor here: https://www.patreon.com/GuidepostToWellness Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/ Rumble Channel: https://rumble.com/c/c-279121 ------------------------------------------------------------------ Disclaimer All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle. There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

Sleep is fundamental for anyone with an autoimmune disorder and for everyone's overall wellness. I don't know about anyone else, but I love to sleep and quality sleep is fundamental to my health. Actually, sleep is fundamental to everyone's health and I've put a link to a blog article about that below. Sleep is even more fundamental for anyone with an autoimmune disorder. However, the challenge of getting and staying asleep when you are in a flare can be hard to overcome. I've used prescription sleep aids in the past but I prefer to use less invasive products like Sleep Salon's brain entrainment audios. What is really telling about this product is that the entire user manual is available for you to review before even trying the product. The link is below and you can see how the product can be customized for your individual sleep challenges. Then you have their money-back guarantee! So if it doesn't work, then just get your refund. But give it a try and see if you don't find that when you sleep better, you feel better physically, mentally, and emotionally. Click here for more information on Sleep Salon: http://www.sleepsalon.com/?a=Guide2Well I look forward to hearing your feedback! #sleepwell #lupussleep #autoimmunesleep ------------------------------------------------------------------ SSchedule a FREE initial consultation here: https://guideposttowellness.com/services Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness Become a sponsor here: https://www.patreon.com/GuidepostToWellness Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/ Rumble Channel: https://rumble.com/c/c-279121 ------------------------------------------------------------------ Sleep Salon: http://www.sleepsalon.com/?a=Guide2Well Sleep Salon User Guide: https://www.sleepsalon.com/userguide.pdf Sleep Deprivation and Our Health: https://guideposttowellnessllc.liveeditaurora.com/service/blog/view?id=110806 ------------------------------------------------------------------ Disclaimer All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle. There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

So, do you find that you enjoy exercising and feel great right after you do it, but then feel like you are hit by a truck the next day? Exhausted with more than just sore muscles? If you have any type of autoimmune condition and find that too much physical exertion causes either your symptoms to flare or for you to feel bad all over, then you may be experiencing exercise intolerance. Exercise is a form of stress on the body, and for some too much of any type of stress can cause a flare of our disease. This does not mean you should give up on exercise all together, it just means that you need to find or design a program that is not too stressful for you. This is why I love Autoimmune Strong so much! It was designed by a woman with two autoimmune disorders that decided to get her personal trainer certification so she could design a program that worked and didn't cause her to have flares. Autoimmune strong has an exercise tolerance questionnaire that helps you determine which training calendar to start with, but you can always adjust from there. If you are already feeling stronger or have gone through Autoimmune Strong, then you can try out the Simply Fit board. Or maybe you can just add it in for some cardio and variety. The Simply Fit board is great for balance and doing full body workouts. Check out the playlist linked below. I have done One and Done briefly in the past, and it is a great program, but due to my exercise intolerance, even the basic plan was a little to much for me. That is why I'm working on level 5 with Autoimmune strong with more weight and reps, and looking forward to level 6. My goal is to go back to the beginner level One and Done and start that in October. I'll let you know how it goes in future videos! Try Get Autoimmune Strong for 7 Days free: https://www.getautoimmunestrong.com/?via=g2w One and Done Program: https://go.riseworkouts.com/7-minutes-a-day/ Simply Fit Twisty Board Program: https://simplyfitboard.com/ ------------------------------------------------------------------ Schedule a FREE initial consultation here: https://GuidepostToWellnessLLC.com/pages/contact Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness Become a sponsor here: https://www.patreon.com/GuidepostToWellness Learn more about me here: https://www.GuidepostToWellnessllc.com/pages/about-me1 Thrive Market: https://thrivemarket.com/trial/welcome?ccode=bdgen25off ------------------------------------------------------------------ Get Autoimmune Strong Video review: https://youtu.be/1ri1D23hYhQ One and Done Video review: https://youtu.be/kvWlRMFGcyM Twisty Board Playlist: https://www.youtube.com/playlist?list=PLbK5lpL1cVnyklWlmwbsBpE0jRLP--6zE ------------------------------------------------------------------ Disclaimer All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle. There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

Whether it's the heat of summer and you are craving cold drinks, or its winter time and you are like me and have to work harder to stay hydrated, we all need to think about what we are drinking. I'm not going to go into how MUCH to drink or the importance of quality WATER in this video. I will cover those topics in other videos. What I want to think about is how much sugar is in what you are drinking and also how much caffeine are you ingesting. Both items are important for overall health. Soda or "pop" as I call it consumption has been slowly decreasing, but unfortunately other sugary drinks are taking soda's place. Coffee drinks, teas, sweetened or flavored waters, and energy drinks consumption is on the rise. The sugar calories from drinks do not affect our hunger hormone levels and therefore we do not eat less calories from food and end up ingesting more calories overall. Another issue with excessive sugar is increased systemic inflammation which leads to chronic illnesses. Studies have shown that just one 12 oz can of soda pop a day increases the risk of heart attack for men by 20%. One can for a child can increase obesity risk by 60%. If you are like me and don't like to drink plain water, then it is worth checking the labels of your drinks to see how much sugar is in them and find ways to swap out to healthier options. Another concern is the amount of caffeine consumption in the US. Coffee consumption has been slowly increasing, but the consumption of energy drinks is the one that is the most alarming. Energy drinks often have very high amounts of caffeine and there are several other ingredients often included for energy and mental clarity that can be hard for the body to process in excess doses, like taurine and ginseng. Caffeine affects most people's ability to get restful sleep, it is a diuretic which can be dehydrating and can increase the feelings of anxiety in some folks. How much caffeine are you ingesting each day and are their other options to consider like swapping for half caff coffee or maybe green tea? If you ever want some help reviewing your daily drink choices, a health coach can be an objective resource to help with making better choices. ------------------------------------------------------------------ Schedule a FREE initial consultation here: https://guideposttowellness.com/services Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness Become a sponsor here: https://www.patreon.com/GuidepostToWellness Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/ Rumble Channel: https://rumble.com/c/c-279121 ------------------------------------------------------------------ Disclaimer All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle. There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

Researchers just published a paper on their review of over 140 studies from 20 countries involving more than 290 million people and the results cannot be denied. Spending time outside in a green space of any kind, a back yard, a garden, or a park improves your overall health. I knew this for myself, but it is hard to refute a sample size of over 290 million people. The paper showed that folks with the most access and use of outdoor spaces had reduced risk of type II diabetes, cardiovascular disease, and premature death. The results also showed reduced diastolic blood pressure, heart rate and salivary cortisol which is a stress-related hormone. Scientists are not exactly sure why, but it could be the biophilia hypothesis that states we have an innate affiliation with other living organism, both plants and animals. It doesn't take a major national forest or days long excursions into nature to feel the benefit. If you have a green space of some sort that you can visit regularly, you can experience the reduced stress and improved health yourself. You can write yourself an prescription for time outdoors to do whatever activity you enjoy, it can be no impact like reading, bird watching, or gardening. Even better if you incorporate some movement like walking, hiking, biking, Frisbee golf, or playing with the kids or a dog. If you are not an outdoors person or if you are challenged with the heat or cold, make sure to start with short sessions and protect yourself. Make sure you have sun screen, hats, wear layers, and bug repellent if necessary too. Take a friend, take a book, just make sure to take yourself outdoors as often as you can! ------------------------------------------------------------------ Schedule a FREE initial consultation here: https://guideposttowellness.com/services Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness Become a sponsor here: https://www.patreon.com/GuidepostToWellness Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/ Rumble Channel: https://rumble.com/c/c-279121 ------------------------------------------------------------------ https://draxe.com/health/health-benefits-being-outdoors/ https://chriskresser.com/the-top-health-benefits-of-green-space/ https://www.health.harvard.edu/newsletter_article/a-prescription-for-better-health-go-alfresco https://time.com/5539942/green-space-health-wellness/ https://www.sciencedaily.com/releases/2015/09/150916162120.htm https://askthescientists.com/outdoors/ https://chriskresser.com/go_outside/ https://www.health.harvard.edu/press_releases/spending-time-outdoors-is-good-for-you https://www.sciencedaily.com/releases/2018/07/180706102842.htm https://www.nps.gov/subjects/healthandsafety/health-benefits-of-parks.htm https://walkwithadoc.org/ ------------------------------------------------------------------ Disclaimer All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle. There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

There are some relatively simple changes we can make to our sleeping areas to help improve our sleep. Here are a few things I talk about in the video: We need to sleep in a dark room. The pineal gland produces melatonin and is sensitive to light. - Reduce lights from electronics, nightlights, windows, etc - Limit light when going to restroom - Try a sleep mask The temperature and humidity in the room are hard to regulate sometimes, but if we can optimize them, it will help improve our sleep. - Try for 60-67 degrees, which is the ideal range - Keep humidity 30-40%, AC in summer and humidifier - Try a dual control mattress pad or blanket in the winter time - Try a cooling pad, cooling pillow, fans, etc in the summer time - Try socks and/or soft gloves to keep extremities warmer in the winter time Try to eliminate distracting noises. Use white noise if its too quiet, but really try to not sleep with a television on as the brain has a harder time shutting down when things like that are playing in the background. - Try white noise like a fan or another non-wifi sound generator - Try ear phones or ear plugs -- good to travel with just in case - Try sleep entrainment programs to help put brain in delta sleep waves Keep room tranquil by using relaxing colors like blues and muted earth tones. Keep it just for sleep or intimate activities. - Keep work out of bedroom if possible, and definitely out/off the bed. - Try to keep room tidy to avoid tension from clutter - Try calming essential oils on feet, spraying pillows or with a diffuser - Try lavender, bergamot, ylang ylang, clary sge, and jasmine Make your bed and bedding as comfortable as possible. Get a mattress and bedding that work for both you and your partner. - Get the right kind of pillow for your predominant sleeping position - Don't forget there are other types of pillows that may help too, like a body pillow, pillow between knee, even side pillows. As hard as it may be for pet lovers to hear, you may need to remove furry ones from the bed if they are disrupting your sleep. Better Bedtime Routines: https://youtu.be/0yJDR7eIv6Q Sleep Deprivation - Health Crisis: https://youtu.be/TIlRIH9iLII Sleep Salon Brain Entrainment: https://youtu.be/OoPY8JxFDn8 ------------------------------------------------------------------ Schedule a FREE initial consultation here: https://guideposttowellness.com/services Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness Become a sponsor here: https://www.patreon.com/GuidepostToWellness Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/ Rumble Channel: https://rumble.com/c/c-279121 ------------------------------------------------------------------ https://www.sleepadvisor.org/48-sleep-hacks/ https://www.goodhousekeeping.com/health/wellness/advice/a25468/bedroom-sleep-tips/ https://www.cnn.com/2015/05/14/health/sleep-hacks/index.html ------------------------------------------------------------------ Disclaimer All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle. There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

Turns out there are about as many opinions on whether you should or should not eat before bed as there are kinds of mattresses out there. Just like anything with the human body, it is all bio-individual. However, I can provide some tips on what foods may negatively or positively impact your sleep. You will still need to listen to your own body and find what works for you. The following foods may negatively impact your sleep: - Spicy Foods & Acidic Foods – Can cause heartburn - Cruciferous Vegetables – slowly digesting insoluble fiber - Red Meat – high protein – low enzymes - Cured Meats and Cheeses – amino acid tyramine – causes alertness - Chocolate – contains caffeine - Sugary drinks, juices and foods – can cause stimulation - Liquids – interrupt sleep with need to go to bathroom These foods may improve your sleep if you eat at dinner or as a SMALL snack about an hour before bed: - Foods high in tryptophan – amino acid precursor to serotonin. - Small amounts of the right carbohydrates to help the body assimilate the tryptophan. - Foods high in calcium and/ or magnesium. - Try honey as a sweetener if necessary as it helps decrease alertness. - Foods containing natural melatonin – tart cherries, goji berries and raspberries. Let me know your food secret to sleeping well! ------------------------------------------------------------------ Schedule a FREE initial consultation here: https://guideposttowellness.com/services Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness Become a sponsor here: https://www.patreon.com/GuidepostToWellness Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/ Rumble Channel: https://rumble.com/c/c-279121 ------------------------------------------------------------------ https://www.healthline.com/nutrition/17-tips-to-sleep-better#10 https://www.sleep.org/foods-with-caffeine/ https://www.mdanderson.org/publications/focused-on-health/healthy-sleep-habits.h13-1589046.html https://www.webmd.com/sleep-disorders/features/food-sabotage-sleep https://www.healthline.com/nutrition/eating-before-bed https://www.delish.com/food-news/a44984/foods-to-avoid-before-bed/ https://www.healthline.com/health/tryptophan https://www.sleepfoundation.org/articles/food-and-drink-promote-good-nights-sleep https://www.sleepassociation.org/about-sleep/top-10-foods-help-sleep/ https://www.slumbr.com/blog/3-ways-to-increase-melatonin-naturally-with-food/ ------------------------------------------------------------------ Disclaimer All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle. There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

If you are reading this, you have probably heard about the benefits of meditation: less stress, better focus, better health, sleep, and overall well-being. There are thousands of independent studies that have shown the tremendous benefits of meditation. But if you are reading this, you are probably looking for help to get to that state because it can take years of regular practice to quiet the mind to reap the benefits. I know that I find it very hard to quiet my mind without help, and I have found a gem of a program. Brain Evolution does the work for you by gently taking your brain down into more relaxing brainwaves. Then you get the health and wellness benefits without years of practice. Brain Evolution uses brainwave entrainment science to gently get your brain to copycat the waves in the audios to achieve a meditative state. Brain entrainment technology has been around for around 100 years and Brain Ev uses isochronic tones and/or binaural beats to deliver the frequencies necessary to release serotonin and other amazing health benefits. Brain Evolution has 6 levels 30 minute meditations. Each level is designed to do for about 4 weeks to get your mind used to the program. Each program changes so your mind does not get bored and the sounds are peaceful and relaxing. I know a lot of folks are sleep deprived and falling asleep during meditations is good for the sleep but there are special benefits gained through the deeper awake brain waves as well. This program makes sure you don't fall asleep with gentle tones so you get the maximum health benefits. This program is truly an investment in your long term health. Brain Evolution provides an extensive money back guarantee, so its very low risk. For the sake of transparency, be advised that Brain Evolution will email you frequently, great information, but still a lot of emails. But you can reduce the frequency of the emails and always opt-out if you would like. I would love to hear about your experiences with this powerful meditation program. Check out the link below. http://www.brainev.com/?a=Guide2Well ------------------------------------------------------------------ Schedule a FREE initial consultation here: https://guideposttowellness.com/services Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness Become a sponsor here: https://www.patreon.com/GuidepostToWellness Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/ Rumble Channel: https://rumble.com/c/c-279121 ------------------------------------------------------------------ Video References ------------------------------------------------------------------ Disclaimer All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle. There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

#Daylight Savings #SpringForward #SunshineProtectionAct It is that time of year again when we "Spring Forward". I have a love / hate with the "Fall Back" for sure when it abruptly gets darker earlier. I would rather just pick one or the other. If I had my pick, I would probably want to keep Standard time though, because being light later at night does disrupt sleep schedules more for me personally. Health officials also state that Standard time is probably better to adapt for children who go to bed earlier, but we should just pick a standard, because the changing times twice a year do impact sleep cycles. Heart attacks, car accidents and work accidents all peak during the week after the spring change when we have a 23 hr day. We are so sleep deprived as a nation that just one hour change can have a harmful effect on us all. I know that Russia changed to permanent Daylight Savings from 2011-2014 but citizens did not like the late sunrises in the winter time, so Russia switched to permanent Standard time in 2014. Either way, I say lets either pass the Sunshine Protection Act or do away with the changes one way or another. What do you say? Check out some of my other videos and articles about sleep issues below: Are you a Sleep Bulemic? - https://youtu.be/TIlRIH9iLII Better Bedtime Routines for Better Sleep - https://youtu.be/0yJDR7eIv6Q Give Yourself the Gift of Good Sleep! How to Sleep Well without Pills, Powders, or Potions - https://youtu.be/KFzI0jOQeY0 Ever Feel So Tired that No Amount of Sleep Helps? There are Actually 7 Kinds of Rest We Need! - https://youtu.be/9j1WIV_5xrY https://guideposttowellness.com/blog/f/can-daylight-savings-ending-make-you-sick-and-tired?blogcategory=wellness ------------------------------------------------------------------ Schedule a FREE initial consultation here: https://guideposttowellness.com/services Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness Become a sponsor here: https://www.patreon.com/GuidepostToWellness Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me Bitchute Channel: https://www.bitchute.com/channel/guide2wellness/ Rumble Channel: https://rumble.com/c/c-279121 ------------------------------------------------------------------ Video References ------------------------------------------------------------------ Disclaimer All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle. There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

Our bodies are designed to move, but our current lifestyles have most of us sitting for nine plus hours a day! And we don’t sit actively like our ancestors, who would mostly squat rather than sit full on their haunches like we do now. Even sitting cross-legged with good posture is better for your body than sitting or laying on furniture. There is one study that everyone has probably heard of that states sitting is as dangerous if not more so than smoking. Whether this study is valid or not, there are many others that show how detrimental prolonged sitting is to our health. Worldwide physical inactivity has an estimated $70 billion dollar a year cost in healthcare costs and lost productivity. Lack of movement causes a myriad of health concerns from the obvious weight gain epidemic in the United States to increased rates of diabetes and the increased risk of dementia as we age. We also see decreased bone density and increased fall risk as we age due to prolonged sitting and lack of daily movement. Studies show that sitting both increases blood pressure and decreases arterial diameters to cause a double impact on the cardiovascular system as well. Poor posture while we sit for prolonged periods leads to increased tension headaches, back, shoulder and hip problems as well. Unfortunately you are not necessarily safe if you exercise regularly. Turns out you need to exercise one full hour for every eight hours of sitting a day! How many of us have time to do that? Also just standing all day is not as beneficial as the act of standing up frequently. Standing up uses more large muscles and actually burns more calories than standing alone. Thankfully, small changes like standing up regularly throughout the day can provide significant health benefits and help to counteract our sitting times. While getting more exercise is a common goal for a lot of people, an hour a day of any kind of exercise just starting out may be counterproductive. Most people realize that going from couch potato to running a marathon is going to take a while to obtain. But even the common goal of “10,000 steps a day” is not going to work for most people. 10,000 steps is between four to five miles of walking! The average person only walks about 3000 to 4000 steps a day which is about 2 miles and many of us do not even walk that much. As with any new habit, starting with small goals will lead to greater success, and fewer possible injuries. There are fitness trackers on phones or you can use any of the wrist versions to help find your sitting and walking baselines. Then combining the act of standing up regularly and taking walks even just around the house or office for a few minutes every hour, will go a long way to reducing many negative effects of sitting. ------------------------------------ Schedule a FREE initial consultation here: https://GuidepostToWellnessLLC.com/pages/contact Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness Become a sponsor here: https://www.patreon.com/GuidepostToWellness Learn more about me here: https://www.GuidepostToWellnessllc.com/pages/about-me1 ------------------------------------ https://fitness.mercola.com/sites/fitness/archive/2018/08/10/stand-more-sit-less.aspx?v=1600546914 https://chriskresser.com/how-sitting-too-much-is-making-us-sick-and-fat-and-what-to-do-about-it/ https://draxe.com/health/too-much-sitting/ https://draxe.com/health/standing-study/ https://www.pnas.org/content/117/13/7115?utm_campaign=Chris%20Kresser%20General%20News&utm_medium=email&_hsmi=95193363&_hsenc=p2ANqtz--e9BUr3q6ulcfURpJl2PDJ4FefpRAT7CBs168MljqBdc7DmV1AridHWZw90dmuAoDTX0rqYG6mOc3crE2Yl6qVYC8oYA&utm_content=95193363&utm_source=hs_email https://articles.mercola.com/sites/articles/archive/2016/11/27/sitting-standing-moving.aspx https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/10000-steps/art-20317391 ------------------------------------------------------------------ Disclaimer All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle. There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.