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Hi Everyone, It's Tim Denning from Medium and LinkedIn. Here is my most shared article this week: I Used to Be Impressed by People Who Had a Lot of Money — But Now I’m Impressed by People Who Have a Lot of Free Time A Porsche used to scream “be friends with me!” In my 20s, luxury and entrepreneur bullsh*t defined me. I chased success like a dog follows a shank bone. In my 30s, money became kind of ridiculous. A dramatic shift has occurred. The title of this story, which comes from a quote by entrepreneur Anthony Pompliano, helps to explain it. Let’s dissect the real meaning of money so you don’t fall in love with it and accidentally discover a world of broken dreams. The Idea of True Wealth Is Broken True wealth isn’t luxury, millions of followers, or a fake ass Dan Blazerian life holding guns like Rambo and collecting exotic animals that are pleading to be released to their natural homes and take a break from phone cameras. This is what true wealth looks like: A book a week Books connect you to humanity. They take you out of your head and place you in the author’s head. Most of us get zero time to read. Books are long. Time outside of work is short. Impressive people have bought their time back so they can read a book a week if they choose. A good night’s sleep Ever met angry people at work? It’s either a lack of sleep or poor diet that throws their energy down the drain. Buying your freedom back gives you the opportunity to sleep more. Eight hours is recommended. Nine hours on some days is a real luxury. Add in afternoon naps and you start to feel like a different person. Energy is a better form of wealth than money. No work on weekends Your mind needs decompression time. Time to join the dots between all of the inputs for the week so you can grow as a person. When you’re a slave to money, work tends to creep into the weekend. Your mind can’t fully disconnect, so proximity to your goals starts to fade. Weekends are for play. A clear conscience I don’t know how certain people make it through the day. I’ve worked with some businesses that simply do evil so they can make a buck. They know what they’re doing is wrong. They know they’re wrecking society for future generations. But they simply flick a switch. Prioritizing time over money has helped me gain a clear conscience. It makes day-to-day life less stressful. Less stress equals wealth. A walk with no destination Walking is better than a rushed workout at a packed gym next to your workplace, where the loud techno drowns out the potential for peace and quiet. Since I got a hearing condition called tinnitus, I’ve begun walking more. Placing one step in front of the other acts like meditation. It’s why many entrepreneurs love walking meetings. You can walk along tracks that people from hundreds of years ago set foot on. You can ponder what life was like for them. Walking is true wealth. A family who knows you Those busy startup worshippers and those high-flying executives that all chase money hide the truth: their families barely know them. They’re never there. A birthday party for their kid is an option, not a priority. They spend more time with “the business” than their family. So their business booms but their family drifts further apart. Often it ends in divorce or raising out-of-control kids. Time with family is wealth. “I’m not money obsessed. I’m freedom obsessed.” — Josh George, entrepreneur Entrepreneurs or leaders who sit in back-to-back meetings all day just aren’t cool anymore. That’s so early 2000s. The new status symbol isn’t a Lambo or a Gucci handbag. Nope. The new status is freedom. Freedom equals free time. A few months ago I cut the chain of my cubicle job. No more drama. No more politics. No more wondering who the next moron would be to throw some poor sucker under the bus and get a promotion. It’s scary at first. A day full of zero commitments. A daily routine where you actually have time to goof off and do whatever you want. Now that I’ve had a taste of a calendar with zero meetings, I’m addicted. I don’t ever want this to stop. That’s why I use whatever entrepreneurial skills I have to ensure my tiny side business stays alive. If my business dies it’s not a 9–5 job with a bad boss that scares me. No. I’m scared I’ll have to hand over the keys to my calendar again and let corporate bros in pinstripe suits waste my day because they refuse to accept what the internet has done to business — and what blockchain is about to do to traditional businesses with their heads in the clouds. Forget luxury status, “founder” and “C-level” titles, and throwing cash into the air on an Instagram Reel. Become obsessed with freedom. It will change how you work forever. You’ll stop chasing money. Anthony Pompliano is right. Time is the ultimate measure of wealth. All that impresses me now is freedom. The rest is bullsh*t. ​ – Tim Denning

Energy 

 

Beware sugar highs: seven healthy ways to get more energy – from stretching to sourdough

A long walk in a forest is great – but even just 10 minutes will have a rejuvenating effect for several hours. Photograph: hobo_018/Getty Images

It’s tempting to use coffee and sweet treats as pick-me-ups, but they are only temporary solutions. Here’s how to keep yourself going for longer

Sirin Kale

Mon 5 Apr 2021 11.30 BST

Last modified on Mon 5 Apr 2021 11.33 BST

The twin gods of conquering the post-lunch slump are caffeine and sugar. But such pick-me-ups are temporary: while a syrupy latte will help you power through until dinner time, you may well end up lying awake at 3am, staring at the ceiling. What if there were a way to have more energy that wasn’t unhealthy, addictive or expensive? (Those takeaway coffees add up.) Here, some experts weigh in.

Get moving

‘Find a way to move that will give you energy, rather than using exercise to tire yourself out.’ Photograph: Justin Paget/Getty Images

“Use exercise to nourish you, not punish you,” says Sarah Russell, a clinical exercise specialist who works with people with cancer. “Find a way to move that will give you energy, rather than using exercise to tire yourself out.”

To find motivation to get moving, even when you are feeling worn out or low, Russell encourages her clients to focus on achievable goals. “Even 10 minutes of movement will energise you,” she says. “Push away those images the fitness industry is always trying to sell you, of people in Lycra with weights or out running. Do some stretching, if you feel up to it. Because something is always better than nothing – and it will always lead to more.”

Carbohydrates are your friend

‘Carbohydrates provide us with glucose, which is the body’s preferred energy source.’ Photograph: Alison Thompson/Alamy

“The main reason people struggle with low energy is because they’re either not eating enough throughout the day or they’re not eating enough carbohydrates,” says Priya Tew, a registered dietitian. Contrary to what diet culture teaches us, carbohydrates are not the enemy. “Carbohydrates provide us with glucose, which is the body’s preferred energy source,” says Tew. “You want to balance the energy coming from carbohydrates by eating protein and healthy fats, too, as this helps stabilise your energy levels, giving you more lasting energy over the day.” This is all to say: pass the lockdown sourdough.

Check your iron levels

Iron deficiency, also known as anaemia, can cause symptoms including tiredness, lack of energy and shortness of breath. It is more common in women, often due to heavy periods or pregnancy, and can be treated by changes to your diet. Include more dark-green leafy vegetables, iron-fortified cereals and pulses, as well as iron supplements, if necessary. “It’s always a good idea to have your iron levels checked by a doctor if you’re feeling fatigued,” Tew says.

Same goes for vitamin D

“The first sign of vitamin D deficiency can be fatigue,” says Tew. “So do take a vitamin D tablet in winter if you feel you may be deficient.” In April 2020, Public Health England recommended that Britons take a daily dose of vitamin D, as a result of the public’s reduced exposure to the sun during lockdown.

Be wary of sugar highs

A balanced diet comprises wholegrains, carbs, proteins, fruit, vegetables and healthy fats. Photograph: fcafotodigital/Getty Images

Look, sugary snacks work: you do feel more awake afterwards. But a doughnut a day will certainly not keep the doctor away. “High-sugar foods will give you an initial surge in energy, but then your energy levels will plummet down,” says Tew. “I call it the blue Smartie effect.”

Instead, “focus on eating balanced meals and snacks with fibre-rich wholegrains, carbohydrates, proteins, fruit and vegetables, plus healthy fats,” says Tew. “The B vitamins found in wholegrains will help you release energy from foods.” Also, avoid alcohol. “It will make you feel tired the next day as your body processes it,” says Tew.

Go outside

Research from the University of Rochester, published in the Journal of Environmental Psychology, has found that spending time outside in nature can have a powerfully invigorating effect. “When people walk out in nature, they get a boost in vitality or energy,” says Prof Richard M Ryan from the university. “This brighter mood lasts for longer and has a more powerful effect than things like drinking coffee or eating chocolate.”

Crucially, you need to be engaged with nature when out walking in it. “You can’t be on your mobile phone,” says Ryan. “You need to allow yourself to be immersed in the world around you.” But the walk doesn’t have to be long – just 10 minutes will have a rejuvenating effect for several hours. “A lot of us feel draggy in the day and reach for that cup of coffee,” says Ryan. “But the evidence shows that we would be better served by taking a break and walking outside.”

Don’t slam yourself in the gym

Don’t beat yourself up – find the exercise that works for you. Photograph: kate_sept2004/Getty Images

“People often beat themselves up if they feel like they’re not doing hard enough workouts,” says Russell. “And then they end up not doing anything at all.” The best exercise routine is a consistent one. “If people are struggling to find energy to exercise, it becomes a vicious circle,” says Russell. “They lose more muscle and become less active – and even more lethargic.”

Russell recommends home-based strength work, such as chair squats or bicep curls using small hand weights (or tins). Pilates is also a great way to strengthen your core without having to pay for expensive equipment; there are plenty of free YouTube videos online. Above all, Russell says, “find the exercise that works for you”.

Is Sweetness Your Weakness? A Dietitian’s Guide to Giving Up Sugar

Is Sweetness Your Weakness? A Dietitian’s Guide to Giving Up Sugar|


 Newswise: News for Journalists: How does the body react when you nix sugar from your diet? UNLV nutritionist Samantha Coogan shares a solution for withdrawal symptoms, and what to expect when they’re over.



Newswise — From birthday cakes to Thanksgiving pie to cold summer treats, every holiday, season or special occasion harkens mouth-watering memories of a favorite confectionery craving.
But what if you’re trying to get healthy by shutting down the sugar in your diet?

Samantha Coogan —  director of UNLV's Didactic Program in Nutrition & Dietetics and president of the Nevada Academy of Nutrition and Dietetics — explains how putting a halt on sweet treats affects the body.

How does the body react when you cease the sugar in your diet, and how long do symptoms last? 

When you cut out sugar, you'll be cutting out a boatload of empty, useless calories, which should help with weight loss  — as long as you don't replace those sugar calories with other empty calories!
Replacing sugar with things like fiber and protein will increase your satiety values, allowing you to feel fuller for longer while reducing your overall caloric intake. Sugar has a very low satiety value and causes sharp spikes and dips in blood sugar, causing you to feel that "shaky" sensation and almost ravenous levels of hunger soon after consumption.

Sugar is quite addictive, so some may experience withdrawal symptoms. It sounds silly, but it's true: When your body becomes accustomed to certain substances, removing that substance essentially leaves your body in a state of shock. It will cause some uncomfortable moments such as headaches, stomach upset, or disruption in bowel activity as your body starts to reset itself. Withdrawal symptoms could last anywhere from a few days to two week.

Once you get past the immediate withdrawal, what can you expect? 
Once you weather the initial withdrawal symptoms — if they even occur — your overall energy should improve in all areas of your life. For example, you may notice your:

• Hair, skin and nails start to improve
• Cravings change drastically (once you remove sugar for enough time, you start to miss it less and less)
• Performance in the gym improves and you'll recover from workouts more quickly and potentially reduce your risk for injury
• Productivity at work should improve and you'll need fewer sick days
• Belly fat decreases because your body won't have any excess sugar to store as fat in your adipose tissue
• Sleep cycles become longer and more consistent (sugar can negatively affect your REM sleep if your body is constantly searching for its next fix)

It may be a harsh comparison, but think about how drug addicts live on a day-to-day basis. Work is either low quality or non-existent; workouts are either minimal intensity, or again non-existent; and their sleep patterns are constantly disturbed without ever feeling fully rested. Sugar is an addictive substance for some people, so it really is necessary to approach it in a similar manner to drug/alcohol detoxification.

How do you get through the withdrawal stage without backsliding?
You can get through the withdrawals by upping your water intake, or by chewing on gum or snacking on fruit for a sweet sensation without all the artificial sugar. Just give your mind and mouth something else to think about when a sugar craving approaches.

Sugar often makes us feel lethargic, fatigued and begging for more, which also takes a toll on the body. Some people may feel the positive effects of a sugar-free diet right away, while others may take a little longer. If you experience withdrawal symptoms, you may not even realize the benefits that are happening at the same time during that two-week period.

When do these positive changes start?

Everyone’s body is different, but for some people it’s possible to start to see, taste and feel changes in as early as three days. Fruit may start to taste sweet again — almost like candy — because your taste receptors have been given a chance to relax and stop searching for that sugar. Your sweetness tolerance starts to reduce in only a few days as well. The higher your sugar tolerance was, the longer it may take for naturally sweetened foods to taste as sweet as before. You may even find that certain foods are almost too sweet for your new preference.

Again, every person and body is different. Many factors — such as genetics, presence of or risk factors for certain chronic diseases and conditions, physical activity level, carb/sugar sensitivity, age, gender — may play a role in how, and how long, your body reacts to the removal of sugar.

What You Really Need To Know About Mitochondria

What You Need To Know About Mitochondria


 Interesting article to help us understand the function of Mitochondria.

Story at-a-glance

• In simple terms, mitochondria are the powerhouse of your cells, producing about 90 percent of the energy being generated in your body
• Everything that happens in your body, each and every muscle contraction and relaxation, biochemical cascade, cellular regeneration, detoxification and so on requires energy
• Free radicals formed at the level of the mitochondria are typically extremely harmful, which is why you need to minimize them. Two of the most effective ways to do this are exercise and calorie restriction (fasting)
• Mitochondria also act as the coordinator for apoptosis, or programmed cell death — an important process that ensures the death of malfunctioning cells that might otherwise turn into cancer
• If your genetic heritage stems from equatorial regions, you will tend to have less brown (heat-generating) fat, and hence less mitochondrial uncoupling, which raises your risk of chronic disease. To counteract this, you will need to exercise regularly and regularly engage in cold thermogenesis training

Study Finds Women’s Participation in Sports Has a Positive Impact on Career Success

Study Finds Women’s Participation in Sports Has a Positive Impact on Career Success: Research from a recent Gallup-Purdue study found that women who are former student athletes are 48% more likely to be engaged at work, compared to their male counterparts who are 38% likely to be engaged. One firm who understands the positive impact sports have on career success is ...

This is an interesting study on the importance of sport in women's lives.   After all, participation in sports means more energy, team building spirit, competition and so much more.

Extracting Energy from Bacteria

 It would appear that there is energy in just about everything around us.  It will be an excellent scheme to harness this energy that is provided by Bacteria and research will reveal many more sources in years to come.

Extracting Energy from Bacteria

Enjoy!

Adele Bantle
International Style Coach