Plastic leaching refers to the process where chemicals seep out from plastics and into the surrounding environment. This usually happens when plastics are exposed to heat or undergo wear and tear. We encounter plastic leaching in everyday items, from water bottles to the containers in our kitchens.
These chemicals don’t just disappear. They often find their way into our food, water, and ultimately, our bodies. Common sources include food containers that aren’t heat resistant and plastic packaging that isn’t designed for microwave use. Even baby bottles, if made from certain plastics, can leach chemicals.
Once these chemicals are in the environment or our bodies, they can hang around and potentially lead to various health concerns. Long-term exposure to these substances could interfere with bodily functions and systems, creating significant health risks over time.
Think about it – just by heating your lunch in a plastic container, you might be inviting a host of unwelcome guests into your body. Understanding the risks associated with plastic leaching is crucial for making safer choices in our daily lives and protecting our overall health.
The Connection Between Plastic Leaching and Dementia
Neurotoxicity is a term that comes up often when discussing the impact of certain chemicals on the brain. It’s about how these substances can damage or disrupt the normal functioning of the nervous system and brain. One of the emerging concerns today is how chemicals from leached plastics might be contributing to neurodegenerative conditions like dementia.
Recent research has started to shed light on how compounds like Bisphenol A (BPA), commonly found in plastics, might be affecting our brains. These studies are frightening, revealing that such chemicals can disrupt the hormonal balance crucial for brain health. The more researchers delve into this area, the more they uncover links between these chemicals and compromised cognitive function.
Experts have pointed out that BPA and similar substances could be contributing to inflammation in the brain, a condition often associated with cognitive decline. These insights are not just theoretical; they offer real-world implications and underline why this issue deserves our urgent attention. Researchers and healthcare professionals are increasingly concerned about these findings and are advocating for more comprehensive studies.
What’s particularly worrying is that these chemicals are probably influencing the rise of dementia cases. By staying informed and engaged with the latest research, we can make more educated choices about the products we use daily, safeguarding our brain health in the long run.
Taking Action: Steps Toward Reducing Risk
Being proactive about reducing exposure to chemicals from leaching plastics can make a big difference. One straightforward way is by choosing alternatives like glass or stainless steel wherever possible, especially for food storage and drink containers. These materials pose no risk of leaching and are often more durable in the long run.
When it comes to everyday items, look for products labeled BPA-free. While this isn’t a catch-all solution, it’s a step in the right direction. Also, avoid using plastic containers in the microwave or dishwasher unless they are explicitly labeled as safe for those conditions, as high heat can increase the rate of chemical leaching.
For those who can, taking political action by advocating for stronger regulations on plastic production and use can create broader change. Supporting legislation that limits harmful chemicals in consumer products can push industries to seek safer alternatives.
Staying informed is another powerful tool. Being aware of new research and guidelines can help make better decisions about product use and consumption. Plenty of online resources and community groups focus on this issue, providing updated and practical advice.
Overall, every bit of caution and change in habits adds up. Whether it’s at the individual or community level, being mindful of plastic leaching and its effects can help protect our cognitive well-being and the environment.
More Updates.
this is an introductory lesson, about the insidious effects of plastic leaching. My next post will provide ways to avoid and restore lost cognitive function.
Follow me on YouTube for more “health” and “wellness” tips
Steve
Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.
There will be no extra cost to you and, you could actually save money. Read our full affiliate disclosure  here.
How AI Can Help with Your Personal Health and Fitness Goals
In recent years, artificial intelligence (AI) has made its way into nearly every aspect of our lives—including personal health and fitness.
Whether you’re trying to eat better, move more, lose weight, gain muscle, or simply live a more balanced lifestyle, AI can be a powerful partner on your wellness journey.
From tracking calories to customizing workouts and even improving your sleep, AI-powered tools and apps are making health goals easier and more accessible than ever.
Let’s break down exactly how AI can support your personal health and fitness goals across three key areas: diet, exercise, and overall wellness.
AI and Dietary Goals
Eating well is one of the most important—and often most difficult—aspects of staying healthy. Fortunately, AI is changing the game when it comes to personalized nutrition.
One of the most practical uses of AI in diet management is meal planning. Apps like Fooducate, MyFitnessPal, and Lumen use machine learning to analyze your food preferences, allergies, goals (like weight loss or muscle gain), and even your metabolic rate to generate meal plans tailored just for you. These tools consider your calorie needs and macronutrient ratios (like protein, carbs, and fats) and offer suggestions based on your daily activity and progress.
Some AI-based food logging apps can even analyze a photo of your meal and estimate the calorie count and nutritional breakdown. This visual recognition technology saves time and improves accuracy, especially for people who find manual tracking tedious.
AI also helps in predicting blood sugar responses for certain meals. Apps like ZOE use microbiome data and machine learning to recommend foods that keep your blood sugar levels stable, which is especially helpful for people with diabetes or insulin resistance.
AI and Fitness Programs
Exercise is another area where AI shines. Whether you’re working out at home, in a gym, or outdoors, AI can help personalize your fitness routine to meet your specific goals.
Let’s start with virtual personal trainers. Apps like Freeletics, Fitbod, and Jefit use AI to create custom workout routines based on your fitness level, available equipment, recovery status, and progress over time. These apps learn from your feedback and adjust future workouts to match your needs and prevent plateaus.
For people who prefer live feedback, AI-powered motion tracking can now guide your form in real time. Some smart home gyms and apps, like Tempo or Peloton Guide, use cameras and sensors to monitor your movements and suggest corrections—just like a human coach would.
Even if you’re a runner or cyclist, AI can enhance your performance. Apps like Nike Run Club or Strava, paired with wearables, analyze your pace, heart rate, cadence, and route data to suggest better training techniques and rest days. These insights help prevent overtraining and injuries.
There are also AI fitness mirrors, such as the Mirror by Lululemon, which blend live classes with machine learning to offer feedback based on your performance during each session.
AI and Overall Wellness
Health is more than just diet and exercise—it’s also about mental well-being, sleep quality, stress levels, and daily habits. AI can play a surprisingly helpful role in these areas too.
Take mental wellness, for example. AI-powered chatbots like Wysa or Youper use natural language processing to help users track their emotions, manage anxiety, and practice cognitive behavioral therapy (CBT) techniques. While they don’t replace professional therapists, they provide accessible support for managing everyday stress and mental fatigue.
For better sleep, AI-enabled devices like Whoopand Oura Ringcollect data on your heart rate, body temperature, and sleep cycles. These tools use AI to identify patterns and give you recommendations for optimal sleep timing, wind-down routines, and even when to work out for the best recovery.
AI can also help you build and maintain healthy habits. Platforms like Noom combine behavioral psychology with machine learning to offer personalized coaching. Based on your daily choices and responses, the AI adjusts the advice it gives and gently nudges you toward better habits, like drinking more water or reducing screen time before bed.
And for people juggling busy schedules, AI assistants like Google Fit, Apple Health, or Samsung Health can sync data from multiple apps and devices, giving you one cohesive overview of your wellness. These systems can send personalized reminders to move, hydrate, breathe deeply, or even just take a break.
Final Thoughts
AI isn’t just a tech trend—it’s becoming a practical, everyday tool for people looking to improve their health and fitness. By providing personalized support, real-time feedback, and long-term tracking, AI helps users stay consistent, motivated, and informed.
Whether you’re trying to eat healthier, train smarter, or sleep more soundly, there’s likely an AI-powered tool ready to help you do just that. The best part? You don’t need to be a tech expert to use these solutions. Most apps and devices are intuitive, easy to set up, and designed to grow with you as you progress.
So if you’ve been struggling to meet your health goals, it might be time to let AI give you a hand—or better yet, a smart assistant that sticks with you every step of the way.
Follow me on YouTube for more “health” insights.
Steve
Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.
There will be no extra cost to you and, you could actually save money. Read our full affiliate disclosure  here.
Fasting has surged in popularity—not just as a weight-loss tool, but as a holistic health strategy. Whether you’re exploring intermittent fasting or embarking on a longer fast, understanding the stages your body undergoes can demystify the process and highlight its profound benefits.
Let’s delve into what to expect physically and mentally during a fast.
Stage 1 (8–12 Hours)
Stabilizing Blood Sugar
Approximately eight hours after your last meal, your body begins to experience a dip in blood glucose levels. This can manifest as hunger pangs, fatigue, and difficulty concentrating. However, by the 12-hour mark, your body starts tapping into glycogen stores, leading to stabilized blood sugar levels. This phase also marks the onset of ketosis, where your body begins shifting from carbohydrate to fat metabolism.
Benefits:
Enhanced insulin sensitivity
Lowered blood pressure
Initiation of fat burning
Stage 2 (12–18 Hours)
Entering Ketosis and Boosting Mental Clarity
Between 12 to 18 hours of fasting, your liver ramps up the production of ketone bodies from fat stores. These ketones serve as an efficient energy source, especially for the brain. Many individuals report heightened mental clarity and reduced appetite during this phase.
Benefits:
Appetite suppression
Improved cognitive function
Enhanced fat oxidation
Stage 3 (18–24 Hours)
Accelerated Fat Burning and Cellular Repair
As you approach 24 hours of fasting, your body intensifies fat burning and begins autophagy—a process where cells remove damaged components. This cellular cleanup is crucial for maintaining optimal function and preventing disease.
Benefits:
Deepened ketosis
Initiation of autophagy
Reduction in inflammation
Stage 4 (24–48 Hours)
Hormonal Optimization and Immune Support
Fasting beyond 24 hours leads to significant hormonal changes. Growth hormone levels can increase, aiding in muscle preservation and fat metabolism. Additionally, the immune system receives a boost as the body continues its repair processes.
Benefits:
Elevated growth hormone secretion
Enhanced immune function
Continued autophagy
Stage 5 (48–72+ Hours):
Deep Regeneration and Longevity Benefits
Extended fasting periods, though challenging, can lead to profound health benefits. The body undergoes deep cellular regeneration, potentially improving longevity and reducing the risk of chronic diseases. However, such prolonged fasting should be approached with caution and under medical supervision.
Benefits:
Comprehensive cellular repair
Potential longevity enhancement
Reduced risk of age-related diseases
Navigating the Emotional Landscape of Fasting
Embarking on a fast isn’t solely a physical journey; it’s an emotional one too. Initially, you might feel empowered and determined. As time progresses, challenges like irritability or doubt can arise. However, many find that these feelings give way to a sense of accomplishment and mental clarity as the fast continues.
Final Thoughts
Fasting is more than a dietary trend; it’s a tool that, when used mindfully, can lead to significant health improvements.
By understanding the stages and listening to your body’s signals, you can harness the power of fasting to enhance your well-being.
Follow me on YouTube for more “health” insights.
Steve
Â
Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.
There will be no extra cost to you and, you could actually save money. Read our full affiliate disclosure  here.
The human brain is an incredible organ—an intricate network of neurons, synapses, and chemical messengers that manage everything from memory to mood. However, just like the rest of the body, the brain changes with age.
While some decline is natural, poor lifestyle and diet choices can accelerate cognitive deterioration. Fortunately, natural foods rich in specific nutrients can help repair, reconnect, and rejuvenate neural pathways.
How the Brain Deteriorates Over Time
As we age, our brains undergo several physiological changes. Neurons shrink and sometimes die. The production of neurotransmitters like dopamine, serotonin, and acetylcholine declines, which affects memory, mood, and motor function. There’s also a decrease in cerebral blood flow, which can lead to reduced oxygen and nutrient supply to the brain.
A landmark study published in Nature Reviews Neuroscience (Morrison & Baxter, 2012) explains that age-related cognitive decline is largely due to synaptic loss and diminished plasticity—the brain’s ability to form and reorganize neural connections. This synaptic pruning often leads to forgetfulness, slower processing, and decreased attention span.
But here’s the good news: the brain remains adaptable well into old age. Neurogenesis (the birth of new neurons) and synaptogenesis (the creation of new synaptic links) are still possible, especially when supported by the right nutrients and lifestyle practices.
Reconnecting Neural Links with Natural Foods
Natural foods are packed with antioxidants, healthy fats, vitamins, and minerals that nourish the brain.
These compounds help reduce inflammation, neutralize free radicals, and support the repair and growth of neurons.
Certain foods can even trigger the release of brain-derived neurotrophic factor (BDNF), a protein crucial for long-term cognitive function.
Let’s explore the top 10 brain-boosting foods, followed by the 5worst foods that harm brain health.
Top 10 Natural Foods for Brain Health
1. Blueberries
Often called “brain berries,” blueberries are rich in flavonoids—powerful antioxidants that cross the blood-brain barrier and improve memory. They’ve been shown to delay brain aging and improve communication between neurons.
2. Fatty Fish
Salmon, mackerel, and sardines are loaded with omega-3 fatty acids, especially DHA, which is essential for maintaining the structure and function of brain cells. Omega-3s also reduce inflammation and may slow cognitive decline.
3. Turmeric
This golden spice contains curcumin, a compound with potent anti-inflammatory and antioxidant properties. Curcumin boosts BDNF levels and has been linked to improved memory and reduced depression symptoms.
4. Broccoli
High in vitamin K and antioxidants, broccoli supports brain function by strengthening cognitive abilities and fighting oxidative stress. It also contains sulforaphane, which may aid in the detoxification of brain tissue.
5. Pumpkin Seeds
These small seeds are packed with zinc, magnesium, copper, and iron—nutrients essential for proper nerve signaling and energy production in the brain.
6. Dark Chocolate
High-quality dark chocolate (70% cocoa or more) contains flavonoids, caffeine, and antioxidants. It boosts mood, increases alertness, and improves blood flow to the brain.
7. Avocados
Avocados are a great source of monounsaturated fats that promote healthy blood flow, lowering blood pressure and reducing the risk of cognitive decline. They also provide folate, which is linked to better brain function.
8. Walnuts
These brain-shaped nuts are rich in DHA and polyphenolic compounds that reduce oxidative stress and inflammation. A 2015 study in The Journal of Nutrition, Health & Aging showed walnut consumption is associated with improved memory in adults.
9. Eggs
Eggs contain choline, a precursor to the neurotransmitter acetylcholine, which is essential for mood and memory regulation. They also provide B vitamins, which help reduce brain shrinkage.
10. Green Tea
Green tea contains caffeine and L-theanine, a combination that enhances brain function, alertness, and memory. It also provides antioxidants that protect the brain from aging and degenerative diseases.
The 5 Worst Foods for Brain Health
While some foods help rebuild neural connections, others actively work against brain health. Here are five that are particularly damaging:
1. Sugary Drinks
Sodas and sweetened beverages spike blood sugar and insulin levels, which can lead to inflammation and impaired brain function. High sugar intake is also linked to an increased risk of Alzheimer’s disease.
2. Refined Carbohydrates
White bread, pastries, and processed grains cause rapid blood sugar spikes followed by crashes, leading to brain fog and reduced mental clarity. Over time, they may increase the risk of dementia.
3. Trans Fats
Artificial trans fats found in margarine, store-bought pastries, and fried foods are strongly linked to poor memory and reduced brain volume, particularly in older adults.
4. Processed Meats
Sausages, bacon, and salami often contain nitrates and preservatives that may damage brain cells and increase oxidative stress, contributing to cognitive decline.
5. Excessive Alcohol
While moderate red wine might be beneficial, excessive alcohol damages the hippocampus, responsible for memory and learning, and interferes with neurotransmitter function.
Final Thoughts
Your brain is not only the control center of your body but also the essence of your personality, memories, and creativity. While aging and stress are inevitable, much of the brain’s decline is preventable through diet.
By embracing natural, nutrient-dense foods and avoiding heavily processed or sugar-laden items, you can help your brain stay sharper for longer. The best part? Most of these brain-boosting foods are already in your local grocery store or farmer’s market.
So next time you plan a meal, think of it as nourishment for your mind—not just your body. Feed your brain the way it deserves, and it will thank you with sharper focus, better memory, and a longer-lasting sense of mental clarity.
References:
Morrison, J. H., & Baxter, M. G. (2012). The ageing cortical synapse: Hallmarks and implications for cognitive decline. Nature Reviews Neuroscience, 13(4), 240–250.
Pribis, P., & Shukitt-Hale, B. (2014). Cognition: The new frontier for nuts and berries. The Journal of Nutrition, Health & Aging, 18(1), 61–67.
Gómez-Pinilla, F. (2008). Brain foods: The effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568–578.
Let your plate be your brain’s first line of defense.
Follow me on YouTube for more “health” insights.
Steve
Â
Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.
There will be no extra cost to you and, you could actually save money. Read our full affiliate disclosure  here.
If you’re always reaching for the latest camera gear or want to make your videos stand out, choosing between the GoPro Hero 13 Creator Edition and the Hero 12 might be on your mind. As someone who’s used GoPros for everything from travel vlogs to family outings, I find the Creator Edition really interesting for anyone who wants a simple, all-in-one kit. At the same time, the Hero 12 is no slouch and has its loyal fans.
Both cameras deliver impressive video, great stabilization, and easy sharing to your phone. The big question is whether the Creator Edition’s extras make it worth upgrading or if the Hero 12 covers everything you need, especially if you’re working on a budget. My guide breaks down what each camera offers, how they compare in real situations, and who will enjoy them the most.
Camera Overviews
Getting to Know the Hero 13 Creator Edition
The GoPro Hero 13 Creator Edition is more than just a camera. It’s a bundle that includes the Hero 13 camera, the Media Mod for better audio, the Light Mod for extra lighting, and the battery grip that also works as a tripod and extra charger.
With this setup, you can shoot longer, record better sound, and easily upgrade your lighting without third-party parts. I find this package handy, especially for travel days when I want everything ready without extra shopping or homebuilt gear hacks.
Who Will Get the Most Out of the Creator Edition?
Vloggers who want crisp voice audio and stable video
Travelers who need easy charging and backup power
Content creators looking for one all-in-one solution that covers filming, lighting, and audio
People who don’t want to build a kit piece by piece
When I bought my GoPro 13 I struggled with the settings. Then I came across this video which led me to the above book.
To get the most out of your GoPro 13 I recommend purchasing the above book. Here is Jordans video which helped me immensely and hope it will do the same for you.
What’s the Story with the GoPro Hero 12?
The Hero 12 is last year’s main GoPro model and still has a lot going for it. You get 5.3K video up to 60fps, reliable stabilization, a strong battery life for its size, and trusted performance even in extreme environments.
If you only need a sturdy action camera to record sports, outdoor adventures, or daily memories, the Hero 12 is a great pick. Its compact size also makes it a favorite among travelers and outdoor lovers who want to slip a camera in their pocket and go.
Who Will Like the Hero 12?
Active people who need a tough, waterproof camera
Families or travelers capturing daytoday life
People who don’t need lots of extras
Anyone looking for a solid GoPro at a better price
Hero 12: Pros & Cons
Pros:
Slim, portable, and easy to mount anywhere
Still delivers GoProquality video and photo
Reliable battery for most activities
Often cheaper now that the Hero 13 is out
Cons:
Misses out on the Creator Edition’s all-in-one kit features
Audio and lighting need extra accessories
Not as many features as the Hero 13
Comparing Features Side by Side
Video Quality and Stabilization Both cameras record up to 5.3K60, use GoPro’s Hyper-smooth 6.0 stabilization, and have similar large image sensors. In day-to-day use, video clarity and steadiness are very similar, so I wouldn’t notice a huge leap in quality by switching from Hero 12 to 13. The difference comes down to small improvements for tough lighting and newer video profiles on the Hero 13, especially with HDR video. If you want the sharpest, most detailed footage possible, the Hero 13 edges ahead, but both are great for YouTube, Instagram, or TikTok.
Audio and Lighting This is where the Creator Edition stands out most. With the Media Mod, you get reliably clear audio for narration or commentary, which makes a real difference for vlogs and travel videos. The Light Mod gives extra light for night scenes, letting you record even after dark with less noise in your video. The basic Hero 12 holds its own with wind reduction, but you’ll want to step up with additional microphones or lights for pro results.
Accessories and Battery Life The Creator Edition’s battery grip can dramatically extend your shooting sessions. I’ve personally recorded several hours in a row without swapping a battery. That same grip flips into a mini tripod and lets you control the camera more easily for selfshots or group clips. While the Hero 12 uses standard GoPro batteries and works with most accessories, keeping extra batteries on hand is important for busy days or long activities.
Ease of Use and Setup The Creator Edition is ready right from the beginning. All the pieces connect and just work, so you can pull it from the box and go. The Hero 12, on the other hand, is lighter and simpler for action use—if I’m putting it on my bike helmet or chest harness, it’s much less to carry.
Price and Value Price is a big factor for most people. The Creator Edition costs quite a bit more because you get everything as a bundle. The Hero 12, with its lower cost and good feature set, remains a popular choice for folks who want great performance but don’t need every extra. If you already own some GoPro add-ons, the Hero 12 can give you a lot of value.
User Feedback and Reputation
Hero 13 Creator Edition: Praised for how easy it is to just start recording. Many users appreciate the built-in extras and better audio, while some mention it feels a bit hefty and expensive if you just want the small camera experience.
Hero 12: Regularly praised for reliability, portable size, and good battery life. Some users would like better audio or creator features, but enjoy the more affordable price tag.
Overall Reputation: Both cameras have strong reviews, so the better pick comes down to your style and budget. If you shoot a lot of vlogs or social content and need a ready-to-go kit, the Creator Edition feels like a smart buy. If your needs are simpler, the Hero 12 stays a trusted choice.
My Recommendation:
Which GoPro Is Right for You?
Both the GoPro Hero 13 Creator Edition and Hero 12 are strong options. The choice depends on how much you want built-in extras versus price and portability. Here’s my overview:
Pick the Hero 13 Creator Edition if you:
Make regular vlogs, travel videos, or YouTube content
Want easy, plugandplay setup for sound and lighting
Prefer not to hunt for separate add-ons
Don’t mind the higher price for extra features
Pick the Hero 12 if you:
Need a classic, tough GoPro for sports or outdoor fun
Value light weight and easy mounting
Are happy to pick your own mics or lights later
Want to keep your budget in check
No matter which one you go with, both GoPros deliver standout video and flexibility.
The Creator Edition gives content makers an easier time out of the box. The Hero 12 is the go-to choice for adventures and everyday filming.
My advice: think about what you record most, which features you’ll use constantly, and match your choice to what makes your filming simple and fun.
Ultimately, I went with the GoPro 13 hero creator edition as it serves my needs for creating content and capturing my sporting moments.
Follow me on YouTube for more “health” and “product” insights.
Steve
Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.
There will be no extra cost to you and, you could actually save money. Read our full affiliate disclosure  here.
Breathing Techniques for Enhanced Athletic Performance
Hitting The Training Wall?
Tired of hitting a wall in your workouts? Discover how mastering your breath can unlock hidden athletic potential and take your performance to the next level.
Most athletes spend hours refining their training routines—tweaking reps, timing, and nutrition. But what if one of the most powerful tools to improve performance isn’t a supplement, exercise, or gadget… but simply how you breathe?
It might sound too simple, but breathing is a foundational part of athletic performance. It affects how much oxygen your muscles receive, how quickly you recover, and even how focused you stay during intense efforts. Yet, many athletes overlook it entirely.
In fact, a 2022 study published in Frontiers in Sports and Active Living found that specific breathing training increased VO₂ max—an essential marker of endurance—by over 15% in amateur runners after just 6 weeks. That’s a bigger boost than many get from expensive coaching or gear.
Let’s take a deeper breath and explore how you can use breathing techniques to improve endurance, build power, and recover faster.
Why Breath Matters
Breathing seems automatic—because it is. But just because it’s automatic doesn’t mean it can’t be optimized.
Every time you inhale, oxygen enters the lungs and is carried by red blood cells to your muscles. This oxygen is used to create ATP, the energy currency that powers movement. The more efficient your breathing, the more oxygen you can deliver—and the more energy you can produce.
Poor breathing habits, like shallow chest breathing or inconsistent rhythms, limit oxygen intake and waste energy. That leads to early fatigue, muscle burn, and mental fog. You might not even realize your breath is the thing holding you back.
Good breathing, on the other hand, keeps your body oxygenated, your heart rate stable, and your mind calm under pressure. Whether you’re a runner, swimmer, cyclist, or weightlifter, dialing in your breath is a game-changer.
Mastering Breathing Techniques
There isn’t a one-size-fits-all method, but there are proven breathing techniques athletes can use to boost performance in different ways.
1. Diaphragmatic Breathing (Belly Breathing): This is the foundation of effective breathing. Instead of shallow breaths into the chest, belly breathing draws air deep into the lungs, expanding the diaphragm. This allows more oxygen to enter the bloodstream and calms the nervous system. Practice it by lying on your back with one hand on your stomach. Breathe in through your nose and focus on pushing your stomach upward, not your chest. Breathe out slowly through your mouth. This technique is especially helpful for endurance athletes like runners and cyclists.
2. Rhythmic Breathing: Coordinating your breath with movement helps with efficiency and rhythm. For runners, this might mean inhaling for three steps and exhaling for two (3:2 rhythm). It spreads the impact stress evenly across both sides of the body and maintains consistent oxygen flow.
3. Box Breathing (used by Navy SEALs): Great for improving focus and managing anxiety, box breathing involves inhaling for four seconds, holding for four, exhaling for four, and holding again for four. Athletes can use it before competition to enter a calm, focused state or during recovery between sets.
4. The Wim Hof Method: This technique involves cycles of deep inhalation followed by breath-holding, helping improve lung capacity, endurance, and even immune response. While it’s more advanced and not for everyone, some athletes use it to push their mental limits and train under stress.
5. Nasal Breathing: Training yourself to breathe through your nose (especially during lower intensity workouts) can increase COâ‚‚ tolerance, improve oxygen uptake, and regulate heart rate. It might feel uncomfortable at first, but over time it strengthens respiratory muscles and leads to more efficient performance.
Breath for Recovery
Breathing doesn’t just help during activity—it plays a major role in recovery, too. After a hard session, controlled breathing techniques can bring your heart rate down faster and shift your body out of “fight or flight” and into “rest and digest” mode.
Try this after your next workout: sit or lie down, close your eyes, and slowly inhale through your nose for 4 seconds, then exhale for 6 to 8 seconds. Do this for a few minutes and you’ll feel your body unwind naturally.
Final Thoughts
Mastering your breath might be the simplest, most affordable performance upgrade you can give yourself. Whether you’re chasing a marathon PR, aiming for a new squat record, or just trying to push past plateaus, learning to control your breath can help you get there faster—and safer.
Remember, athletic performance isn’t just about training harder. Sometimes it’s about training smarter—and your breath might be the smartest place to start.
Follow me on YouTube for more “health” insights.
Steve
Â
Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.
There will be no extra cost to you and, you could actually save money. Read our full affiliate disclosure  here.
The COVID-19 pandemic ushered in the rapid development and deployment of vaccines, many of which utilize the spike protein of the SARS-CoV-2 virus supposedly to elicit an immune response.
So why did so many people die and are still continuing to die.
More than five years after the first cases of COVID-19 were detected in the United States, hundreds of people are still dying every week.
While high, the number of deaths is decreasing and is lower than the peak of 25,974 deaths recorded the week ending Jan. 9, 2021, as well as weekly deaths seen in previous spring months, CDC data shows.
The “Spike Protein” is the culprit behind much of the harm caused by COVID-19 infections and COVID-19 vaccines. I’ve put together this resource to help you learn what you can do to protect yourself from this deadly pathogen.
The spike protein is found in the SARS-CoV-2 virus. The spike protein can spread throughout the body and can cause inflammation and many other problems, some terminal.
Let’s look at ways you can improve and support your immune system to help reduce spike protein:
Intermittent Fasting or Periodic Fasting
Read here about the 5 stages of fasting on the “Perfect Keto” site.
Suggestions to help remove toxins.
Here is a small list of ideas that can help you reset your body to pre-covid shot conditions. Please research which may be best for you. I have included furtherbelow natural remedies and supplements that I believe help.
Ivermectin Resveratrol Melatonin Probiotics and Prebiotics Spermidine Sunlight and Photo biomodulation Nutraceuticals listed on FLCCC Protocols, including Vitamin C, Vitamin D with K2, Omega-3 fatty acids, Nigella Sativa, N-Acetyl Cysteine (NAC) and Curcumin Healthy and Varied Diet Stress Reduction
Spike Protein Removal
The key findings of spike protein removal are encapsulated in these pictures, but if you want to deep dive into it read more here at ” The National Library of medicine“
Natural Ingredients That can Support Detoxification
1. Soy Milk
Soy milk is rich in isoflavones, which are plant-based compounds with antioxidant properties. Antioxidants help combat oxidative stress in the body, a process that can be exacerbated by infections and inflammation. By supporting antioxidant defenses, soy milk may aid in the body’s overall recovery processes.
2. Pineapple
Pineapple contains bromelain, an enzyme known for its anti-inflammatory and digestive properties. Bromelain has been studied for its potential to modulate immune responses and reduce inflammation, which could be beneficial in managing post-viral symptoms .
3. Turmeric
Turmeric is a spice renowned for its active compound curcumin, which possesses potent anti-inflammatory and antioxidant effects.
Curcumin has been explored for its role in modulating inflammatory pathways and supporting immune health. Some protocols suggest its inclusion in regimens aimed at supporting recovery from viral infections.
Supplements That Remove Spike Protein
When it comes to supplements that remove/dissolve/bind to spike, here are my top four:
And with a chuckle, I say you can buy them from Amazon
Compensation possibilities
Those injured by COVID vaccine adverse reactions deserve compensation!
For most vaccinations administered in the United States, real compensation for adverse reactions is available. In the 1980s, Congress and the Reagan Administration created a compensation system for vaccine adverse reactions. Claims for compensation are brought in the United States Court of Federal Claims, a federal court in Washington, D.C. Over 5 billion dollars in compensation has been paid out by the Vaccine Injury Compensation Program (VICP) to those injured by serious adverse reactions.
Unfortunately, those injured by COVID vaccine injury adverse reactions are not able to seek compensation in the VICP. Instead, COVID vaccine injury claims can only be brought in the Countermeasures Injury Compensation Program (CICP). The CICP was never meant to handle a widely administered vaccine like the COVID vaccine. As a result, the CICP has completely failed to help those with severe adverse reactions to COVID vaccinations.
ContactMCT Lawfor any legal advice. This is from their website.
As of December 1, 2024, 13,555 people in the United States had filed compensation claims in the CICP for severe injuries caused by the COVID vaccine. As of December 1, of the 13,555 people filing COVID vaccine injury claims with the CICP, only 20 have been awarded compensation. Except for compensation in one death case, the average compensation to these people for their severe injuries, medical expenses, lost wages, and other damages is approximately four thousand dollars each.
I am not affiliated with this company
Conclusion
I don’t believe that many people still think that the Covid shots actually helped, in fact a lot of people now believe these were done as part of a program to reduce Earths population by a satanic elite program.
There are countries now trying to take the big “Pharmas” to court, but if you look online on mainstream media, you will find nothing about it.
What if everything you’ve learned about health, nutrition, and disease was flipped on its head? That’s the core idea behind the work of the late Dr. Sebi, a controversial yet wildly influential herbalist and natural health advocate whose teachings are still sparking conversations—and healing journeys—today.
For those who want results without prescription drugs, complicated diets, or another failed wellness trend, Dr. Sebi’s message is worth exploring.
His approach is about cleansing the body, reducing inflammation, and removing excess mucus—all by using natural foods and herbs.
And yes, it can be as simple as making smarter food choices and sticking to what your body truly needs to thrive.
The Shocking Truth About Mucus and Inflammation
According to Dr. Sebi, the root of almost every modern disease—from diabetes and high blood pressure to arthritis and autoimmune disorders—is mucus and chronic inflammation.
This isn’t something you hear every day in traditional medicine, but when you break it down, it starts to make sense.
Inflammation and mucus are your body’s reaction to toxicity. So, if you’re constantly feeding your body toxic, acidic foods, you’re creating the perfect storm for illness.
That so-called “healthy” cereal or low-fat yogurt in your fridge? Dr. Sebi would say it’s not doing you any favors.
This isn’t just about weight loss or cutting calories—it’s about giving your body what it actually wants to heal from the inside out.
Why the Alkaline Diet Matters
So what’s the deal with an alkaline diet? According to Dr. Sebi, our modern diet is highly acidic, and acidity in the body is what leads to disease. He argues that by eliminating acidic foods—like dairy, processed grains, meat, and refined sugars—and switching to alkaline-rich foods, you help your body restore its natural balance.
He even created a list of approved alkaline foods, and it’s surprisingly easy to follow. Think quinoa, avocados, wild rice, leafy greens, and fresh fruits. These are foods that work with your body rather than against it.
Not ready to give up everything? That’s okay. His book includes a 14-day transition plan to ease you into this lifestyle without the stress or guilt. Perfect for those of us who’d rather nap than meal prep!
Herbal Remedies That Actually Work
If you’re the type of lazy athlete who hates popping pills or reading medication labels, you’ll love Dr. Sebi’s herbal philosophy.
He outlines powerful, all-natural remedies to help clear mucus, detox the system, and strengthen your immune system. Herbs like burdock root, bladderwrack, and sea moss are front and center in his protocols, and they’re not hard to find.
His step-by-step detox programs don’t just aim to make you feel better temporarily—they help reset your body’s natural ability to heal so you can stay off medications long term.
That means more energy, less joint pain, better digestion, and a body that feels light, not bogged down by toxins.
Sick of Medications? There’s Another Way
If you’ve ever felt like you’re stuck on a medical treadmill—taking pills to treat one thing, only to get side effects that require more pills—Dr. Sebi’s method might be the exit ramp you need.
The book explains how to naturally lower blood sugar and blood pressure without relying on drugs or doctor visits.
Even better, it tells you which common foods are quietly making you sicker. One of them is probably in your pantry right now.
Take Control Without Overdoing It
Let’s be real—most of us aren’t trying to become full-time health gurus. We just want to feel better, move easier, and stop getting sick all the time. That’s the beauty of Dr. Sebi’s method: it’s simple, it’s natural, and it works with your body—not against it.
Whether you’re recovering from workouts or just trying to stay active without fatigue or pain, this approach gives you tools that are accessible, sustainable, and surprisingly easy to stick with.
Ready to Try It?
You don’t have to go all in overnight. Start by reading The Complete Self-Healing Collection of Dr. Sebi’s Natural Herbal Remedies and explore how a few simple changes can make a massive difference in how you feel. This book is more than a wellness guide—it’s a blueprint for living better, longer, and cleaner.
Whether you’re dealing with fatigue, inflammation, or chronic conditions, this book might just be the lazy athlete’s ultimate health hack.
No expensive supplements, no gym memberships required. Just plants, knowledge, and the power to heal yourself—naturally.
Sounds good right, but I personally prefer a carnivore diet but offer this information so YOU can make up your own mind.
However, there are some great points we can take away from this advice and it is certainly worthwhile reading this book to explore options in your dietary planning.
Have you ever felt exhausted even after a full night’s sleep? Or found yourself putting off important tasks while endlessly scrolling on your phone, then feeling stressed and ashamed later?
You’re not alone. One sneaky culprit could be dopamine addiction—a modern epidemic draining people’s energy without them even realizing it.
What Is Dopamine Addiction?
Dopamine is a neurotransmitter that helps regulate mood, focus, and pleasure. It’s released when we experience something rewarding—like eating good food, getting likes on social media, watching a new Netflix series, or even refreshing our inbox.
That doesn’t sound so bad, right? The issue is when our brains get hooked on easy, fast dopamine hits and start craving them constantly.
This leads to what experts call “dopamine dysregulation.” In short, your brain’s reward system gets hijacked.
Everyday activities like working out, studying, or even talking to someone can feel boring and hard in comparison to the dopamine buzz of scrolling or binge-watching content.
What Causes Dopamine Addiction?
The modern world is saturated with stimulation—notifications, video reels, sugar-laden snacks, video games, and non-stop entertainment.
These are designed to be addictive, hitting your brain with frequent dopamine spikes. Over time, this overload can dull your natural reward system. You may find it hard to focus, feel motivated, or even enjoy things you used to like.
According to research from Volkow et al. (2011), frequent dopamine stimulation from technology and instant gratification behaviors can lead to functional changes in the brain’s reward and executive function circuits, similar to drug addiction. (Reference)
How It Drains Your Energy and Focus
You may not feel the crash right away, but dopamine addiction slowly eats away at your mental energy. The constant pursuit of small, quick rewards trains your brain to avoid effortful tasks. That’s why you might procrastinate, feel distracted, or leave important things until the last minute.
This habit wears you down. You waste precious hours, feel guilty for not getting things done, and then beat yourself up for it. It becomes a cycle of guilt and shame that’s hard to break.
A study published in Nature Neuroscience found that dopamine directly influences decision-making and motivation, and when over-stimulated, it can lead to increased delay in taking action. (Reference)
The Link Between Dopamine, Sleep, and Stress
High dopamine levels during the day—especially from overstimulation—can disrupt melatonin production and interfere with your sleep cycle. You might find it harder to wind down, and your sleep quality suffers.
Even worse, poor sleep increases stress levels and reduces willpower the next day, making you more likely to reach for that dopamine-triggering activity again.
Chronic stress and poor sleep can further deepen your fatigue. According to the Journal of Sleep Research, dopamine dysregulation contributes to sleep fragmentation and increased daytime fatigue. (Reference)
Dopamine and Your Relationships, Health, and Habits
When you’re constantly chasing that next dopamine hit, relationships can suffer. You may find it hard to stay present in conversations or lose patience more quickly. Your phone might get more attention than your partner. Long-term, this can lead to disconnection, conflict, or a sense of loneliness.
The same goes for exercise. Dopamine addiction tricks your brain into thinking that relaxing entertainment is more satisfying than a workout—even though exercise is one of the most natural and healthy ways to balance dopamine levels.
Over time, skipping workouts becomes a habit, and your physical health declines, leading to more fatigue and even depression.
Quick Quiz: What Are Your Dopamine Triggers?
Circle the ones you relate to most:
Do you check your phone within 5 minutes of waking up?
Do you binge-watch shows or videos for hours at a time?
Do you frequently snack out of boredom or stress?
Do you struggle to start tasks and often wait until the last minute?
Do you feel anxious or guilty after procrastinating?
Do you lose sleep from staying up on your phone or computer?
Do you avoid working out even though you know it helps?
Do you have trouble enjoying quiet, unstimulated moments?
Score:
0–2: Low dopamine dependency
3–5: Moderate—time for some lifestyle tweaks
6–8: High—your energy and focus may be at risk
A Healthier Path Forward
Breaking the cycle doesn’t mean quitting all pleasure.
It means being mindful of how you use the things that cause dopamine dependency and learning to earn it rather than chase it passively.
Try a dopamine detox day once a week. Get sunlight. Journal instead of scrolling. Replace screen time with real-life activities like walking, socializing, or stretching.
Over time, your energy, motivation, and sleep will improve.
Follow me on YouTube for more “health” insights.
Steve
Â
Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.
There will be no extra cost to you and, you could actually save money. Read our full affiliate disclosure  here.
When it comes to exercise and training, what you wear can make a big difference. The right workout clothes not only improve your comfort and performance but also boost your confidence.
Whether you’re hitting the gym, going for a run, doing yoga, or just working out at home, investing in quality activewear is essential.
Here’s a look at some of the top clothing brands for exercise and training, and a few handpicked items you can grab right now on Amazon.
1. Nike
Nike remains a powerhouse in athletic wear. Known for combining cutting-edge technology with stylish designs.
Nike’s workout clothes offer breathable fabrics, moisture-wicking material, and excellent fit.
From compression leggings to Dri-FIT shirts, Nike covers nearly every sport and activity.
Adidas is known for blending function with fashion. Their training gear is not only comfortable and supportive but also eco-friendly, thanks to their commitment to using recycled materials.
Plus, their collaboration lines offer trendy and sleek looks.
