#PMS and cortisol

[theluckygirlblog]

Why Your PMS Symptoms Vary Each Month—And How to Gain Control

If you find yourself feeling overly emotional or experiencing increased physical discomfort before your period, you’re not alone. Premenstrual syndrome (PMS) affects millions of women, but what’s puzzling is how symptoms can fluctuate from month to month. One cycle might bring intense mood swings and body aches, while another feels surprisingly manageable. So why does this happen? And more…

[girlwithrituals]

GLOW UP GUIDE FOR 2025⠀

READ: On average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact. And considering that 2025 is precisely these many days away, why not start with our glow up plan already?

Physical Glow Up-

BODY

— 5-10K steps a day.

— 7-8 hours of sleep.

— workout everyday for 1 hr atleast- yoga/stretching/pilates/cardio/lifting weights. a workout may take one hour, but your mood will be boosted for the next 12 hours.

— posture training.

— sunlight exposure after waking up for at least 10 minutes.

NUTRITION

— 2-3 liters of water every day.

— limit your caffeine intake.

— avoid sugars as much as you can.

— high protein diet, pre and probiotics.

— more fruits and veggies (+ green smoothies if you like).

— no junk/processed food/trans fat.

— no eating after 8 pm.

SKINCARE

— be clear on your skin type (oily, dry, combination, sensitive).

— once you're clear, use these accordingly- cleanser, toner, targeted serum, eye cream, moisturizer, sunscreen (≥50 spf).

— keep your bedding clean as well.

— no picking of skin on your lips, cuticle etc.

— gua sha to help improve blood circulation and lessen toxins.

— cold therapy may take three to five minutes of being uncomfortable, but your energy levels will be boosted for the rest of the day.

— remove makeup before you go to bed.

BODY CARE

— shower every day.

— exfoliate 2x a week.

— use body lotion (shea butter/aloe vera gel/coconut oil).

HAIR CARE

— wash hair 2-3x a week

— oil your scalp 2x a week, at least 3 hours before shampoo.

— hair mask 1x per week.

— never brush wet hair.

— use silk pillow case.

HYGIENE

— brush your teeth 2x a day, clean tongue and the roof of the mouth daily.

— floss daily.

— cut your nails 1x a week, never remove the cuticles.

— glycolic acid under arm for odor and discoloration.

— never use soap on your coochie.

Mental Glow Up-

MINDSET

— set clear goals- define and breakdown your aspirations.

— start your mornings with positive affirmations.

— surround yourself with uplifting content and people.

— be shamelessly selfish to your career and mental health, remove anyone or anything that doesn't align with your priorities and wellbeing.

— boost your brain health by these 4 neuroscience tools:

difficult first: start your day with the most difficult task (cortisol and dopamine are high in the body meaning that your body/mind is primed to work).

rest your eyes: introduce a micro-pause after learning by resting/closing your eyes - will help retain information better.

tomorrow's worries: write tomorrow's to-do list before bed as it is proven to be effective in helping you fall asleep.

find time to play: engage in low-stake play. can be anything you find fun but where the outcome doesn't matter (induces neuroplasticity + reduces stress).

MIND

— meditation might take as low as ten minutes, but your focus will be improved for the rest of the day.

— no social media after waking up and at least an hour before bed.

— keep aside 1 hr of time to read daily! reading a new book may take five hours, but you will keep the knowledge forever.

— journaling, gratitude.

— digital detox once a week or for 12 hours.

— limit unnecessary screentime, unfollow or cut off people you don't want to see.

JOURNALING

— choose a regular time each day to journal, making it a part of your routine.

— find a quiet, comfortable place free from distractions. light a candle if you want.

— allow your thoughts to flow without censoring or editing.

— write about your feelings and emotions to understand them better. write about things you are thankful for to boost your mood. write about your short-term and long-term goals. identify what triggers certain emotions or reactions

— set a timer for 5-10 minutes and write continuously during that time.

— reflect on both positive experiences and challenges.

— make lists, journal your thoughts on these questions.

— journal at night to clear your mind before bedtime, because emotions and thoughts lose their power once we acknowledge them.

— a gratitude practice may take five minutes, but your mindset will be shifted for the rest of the day.

AFFIRMATIONS

— customise affirmations to your needs.

Personal Life-

WEEKLY TASKS

— initiate small changes: begin with small, manageable tasks such as making your bed or cleaning your room every sunday.

— celebrate your success: reward yourself when you achieve your goals or have a consistently productive week. consider treats like buying flowers for yourself or watching your favorite show.

DAILY WORK

— set achievable goals: establish realistic goals for the day, week, or month ahead.

— track your progress.

— organise your work space, declutter your shelves etc.

— embrace the power of lists: keep a list of tasks to be done and their deadlines. this way, you start each day with a clear plan. to make it visually appealing and motivating, consider using productivity apps like evernote, habit tracker, or notion.

PRODUCTIVITY TIPS

— wake up early.

— plan ahead everything, do scheduling. you can use:

google calendar / notion / tasks .

— if the task takes less than 2 minutes to finish, do it immediately.

— countdown rule, if you are procrastinating, count 1-2-3-4-5 and jump.

— start slow, don't rush and try to do everything at one time.

— follow a proper routine, use app locks based on screentime.

— pomodoro technique, 25 min work, and 5 min break.

— schedule longer break times as well e.g 30 min nap.

[theambitiouswoman]

Psychological stress affects more than just your cortisol

Psychological stress affects more than just cortisol, it also affects DHEA (dehydroepiandrosterone) and DHEA-S (sulfated form) which plays an important role in stress resilience, recovery and your health overall.

A study found a 23% reduction in DHEA-S in those experiencing high work related stress. DHEA-S Has Protective & Regenerative Functions – It reduces inflammation, protects against oxidative stress and helps tissue repair. Low DHEA-S is linked to depression, chronic disease, pain, slow recovery and heart problems.

Reduce stress by meditating and deep breathing exercises. It lowers stress hormones and supports DHEA production

Walking, pilates, yoga also helps with stress

Cold showers increase DHEA levels naturally

Community and laughter helps regulates hormones

Avocados, olive oil, nuts & fatty fish help with hormone balance

Zinc & Magnesium which is found in oysters, pumpkin seeds, dark chocolate are crucial for DHEA synthesis

Vitamin D supports adrenal health

Ashwagandha, Rhodiola, and Ginseng help regulate stress hormones

Go to bed by 10-11 PM – DHEA is naturally produced during deep sleep

Avoid blue light before bed

Use blackout blinds & Magnesium

Avoid Endocrine disruptors – plastics (BPA), processed foods and artificial chemicals

Eat cruciferous veggies (broccoli, Brussels sprouts), drink lemon water, and consider milk thistle to detox your liver

DHEA Supplements (speak to your doctor)

Pregnenolone – A precursor to DHEA that supports natural production

This is not medical advice <3

[ysvxnielle]

ᩧ ֺ ۪ 　　　"ENEMIES TO LOVERS"

── .✦ ꒰ rin itoshi x f!reader ྀ ꒱ —

of course, every enemies to lovers starts with a group project. and here you and rin were, paired together for a group project! yay, how fun! you thought, scowling. you glanced at rin, gauging his reaction, but oh, when does he ever react much?

the group project was on the topic tired minds, tired grades, how sleep affects school performance and mental health. and how most of the students come to school tired, but not everyone realizing how deeply it impacts our brains, moods, and grades.

after the bell rang, you walked up to rin's desk. "can I have your number, for the project?" as you were thinking about the project, out of everyone in your class, rin was the one always looking burnt out, tired, barely focused in class, and always moody.

but, thank god, your prayers had been answered, and rin, without being pissed off by your presence, wrote his number down on a piece of paper. "thanks", you murmured as he slid the paper towards you.

"come over at 6", rin spoke.

"h-huh? y-your place??" you were a bit surprised.

rin deadpanned you, "yes, my place."

"but I don't think I'll be free around that time.."

"then make time."

he said before he got up from his seat, and walked away.

6:12 pm, your watch read. you sighed, as you knocked on his house, few moments later, the door opened, and you saw a large figure, a guy, few inches taller than you, but not rin, it was the japan:s prodigy, madrid's midfielder, the sae itoshi! you yelped at the sight, eyes widening, of course! how could you forget that rin's elder brother is sae!

sae raised an eyebrow at your yelp, hair tousled, eyebags under his half-lidded eyes. he wasn't surprised to see you, even though he didn't know you.

"you are..?"

"y/n l/n! i am rin's school project partner..! i-is he home..?"

you blurted out in a breath. sae seemed amused, his expression unreadable as he kept his gaze on you. before he could say anything, rin walked in the scene.

"your late."

"r-rin! i-i'm sorry! the- traffic-"

"come in"

sae spoke interrupting you, stepping aside so you could step in.

"t-thank you.."

in rin's room, as you kept on rambling about the project, he just laid on his bed, elbows up, listening and constantly nodding as you kept jotting down the points, you discussed with him.

"sooo.. we could also add when we don’t sleep, our brain can’t focus or store memories well. sleep loss increases cortisol, the stress hormone, and is linked to anxiety and depression in teens..."

you jotted down any points that brainstormed in your head. rin who finally interrupted you, saying:

"i think that's enough for today. let's take a break, i guess."

"o-oh.. alright! do you wanna watch a short film, or something?"

"anything, but comedy."

you agreed, as you opened netflix on your laptop browser, rin said he would go prepare some snacks and popcorn, since you both haven't had anything since you came, and it was almost past 9 pm now. you selected a movie for the both of you to enjoy. as you waited.. and waited.. and waited.. jeez, how long would this guy take!

you had to excuse yourself to use the washroom, so you tried to find your way around. neither did rin have a washroom in his bedroom, nor did he have one outside his room. you discovered a room, across his bedroom thinking it would be the washroom, but you bumped into sae's bedroom!

oh god, there he was, sitting on his bed, shirtless, abs on display, wet towel on his head, patting lightly on his head, trying to dry his damp hair from shower, while he was watching a football match of his.

you squealed, "eeekkkkk!!! omgimsosorryididnotknowthiswasyourbedroom!!!!!!!!"

sae's eyes widened as he deadpanned you, his actions stopped, match paused, eyes on you, expression as always, unreadable.

"it's okay, stop shouting."

you took a deep breath, and began, lowly this time,

"I'm sorry.. sae-san, i thought this was the washroom.."

you finsihed with a pout. making sae chuckle low, your eyebrows raised at his laugh, and he raised his eyebrows too, at you, you giggled.

"the washroom is beside my wardrobe, you can go use it."

you didnt refuse or think twice, and stepped in his washroom, locking the door. after you washed your hands, you stepped out of the washroom, thanked him for letting you use his washroom, and made way to rin's bedroom, he was there, scrolling on his phone.

"where were you?"

ෆ a/n note: hii, this has to be my longest story! i think I'll make a part two of this one!

written by - @ysvanielle (me) | please do not copy, steal modify or repost or translate my content onto any other platforms or tumblr. reblogs, likes and follows are appreciated !

[chronic-melon]

I wanted to give a little health update.

I got in to see the cardiologist, and he referred me to get a tilt table test, echocardiogram, and to wear a monitor for two weeks. I have done the first two.

During the tilt table, I experienced a syncope episode at the very end of the test. They called me and let me know I had Vasovagal Syncope, a type of dysautonomia.

My echo looked normal according to the sonographer, so I’m grateful that there’s nothing wrong with my heart! My EKGs have all been normal too.

I have called the office three times, and every single time I have been sent to voicemail. I have not received a call back. I’m trying to get this freakin monitor, but they are not being helpful! I really need them to move it along so I can get the rest of this over with.

I see my primary care next week, and I’m going to pony up and ask her for a referral to a physical therapist to be evaluated for a wheelchair. It’ll be a lot insurance wise, but I feel that with my cases for fibromyalgia and vasovagal syncope, I will be able to get it taken care of. I simply can’t do the things I used to do anymore, in my home or outside of it.

I plan on asking for a manual wheelchair with power assist. Wish me luck!

My prior authorization hold has allegedly been lifted for Nurtec, so hopefully I can get my migraines under control. I’m not sure if the pharmacy will be able to fill it yet, but we’ll see.

Celebrex is okay. I am still in daily pain. I’m also just completely fatigued. I didn’t get out of bed until 7:30 pm today… my body simply does not feel rested no matter how much I sleep. And I am sleeping, I’m not just laying in bed. What I wouldn’t give to feel wide awake…

I will have to repeat my thyroid levels soon. I want to ask for a repeat ANA and an A1C to check for lupus and insulin resistance. I would like to check my cortisol too, but that might take a while. It’s really hard to read consistently.

I’m shying away from Ehlers Danlos. I don’t think I meet the criteria, but I do know that I’m hypermobile. It’s just hard to tell if that’s what’s causing my pain or if it’s something else (like lupus).

That’s all I have for now, just dumping it here for my records really 🫶 thanks to those who read this silly little blog. I hope you’re doing well.

[freeonlineworkouts]

How Do I Get Rid of My Belly Pooch?

Getting rid of a belly pooch (the stubborn fat around the lower abdomen) requires a combination of targeted exercises, healthy eating, and lifestyle changes. While spot reduction isn’t possible, you can reduce overall body fat and tone your core to achieve a flatter stomach. Here’s a comprehensive, science-backed guide to help you tackle that belly pooch:

1. Understand the Causes of Belly Pooch

Before diving into solutions, it’s important to understand why belly pooch occurs:

Excess Body Fat: Stored fat in the abdominal area.

Hormonal Changes: Cortisol (stress hormone) and estrogen imbalances can lead to fat storage in the lower belly.

Poor Posture: Slouching can make your belly appear more pronounced.

Bloating: Digestive issues or food intolerances can cause temporary bloating.

Weak Core Muscles: Lack of muscle tone in the abdominal area.

2. Nutrition: The Foundation for Fat Loss

You can’t out-exercise a bad diet. Focus on these nutrition strategies to reduce overall body fat:

2.1 Eat in a Calorie Deficit

How It Works: Consume fewer calories than you burn to lose fat.

Tip: Use a calorie-tracking app to monitor your intake.

2.2 Prioritize Protein

Why: Protein boosts metabolism, reduces appetite, and preserves muscle mass.

Sources: Lean meats, fish, eggs, tofu, legumes, and Greek yogurt.

2.3 Choose Healthy Fats

Why: Healthy fats keep you full and support hormone balance.

Sources: Avocados, nuts, seeds, olive oil, and fatty fish.

2.4 Reduce Refined Carbs and Sugars

Why: Excess sugar and refined carbs can lead to fat storage, especially in the belly.

Tip: Replace white bread, pasta, and sugary snacks with whole grains, fruits, and vegetables.

2.5 Stay Hydrated

Why: Water aids digestion, reduces bloating, and supports metabolism.

Tip: Drink at least 8-10 glasses of water daily.

2.6 Limit Alcohol

Why: Alcohol is high in empty calories and can contribute to belly fat.

Tip: Opt for healthier alternatives like sparkling water with lemon.

3. Exercise: Burn Fat and Tone Your Core

Combine cardio, strength training, and core exercises to target belly fat and build muscle.

3.1 Cardio for Fat Loss

Why: Cardio burns calories and reduces overall body fat.

Examples: Running, cycling, swimming, or HIIT workouts.

Frequency: 3-5 times per week for 30-45 minutes.

3.2 Strength Training

Why: Building muscle increases your resting metabolic rate, helping you burn more calories.

Examples: Squats, deadlifts, lunges, and push-ups.

Frequency: 2-3 times per week.

3.3 Core-Specific Exercises

Why: Strengthening your core muscles helps tone and flatten your stomach.

Exercises:

Plank: Hold for 30-60 seconds, engaging your core.

Bicycle Crunches: 3 sets of 15-20 reps.

Leg Raises: 3 sets of 12-15 reps.

Russian Twists: 3 sets of 20 twists (10 per side).

Mountain Climbers: 3 sets of 30 seconds.

Frequency: 3-4 times per week.

4. Lifestyle Changes to Support Fat Loss

4.1 Manage Stress

Why: High cortisol levels can lead to fat storage in the belly.

Tips: Practice yoga, meditation, or deep breathing exercises.

4.2 Get Enough Sleep

Why: Poor sleep disrupts hormones that regulate hunger and fat storage.

Tip: Aim for 7-9 hours of quality sleep per night.

4.3 Improve Posture

Why: Good posture engages your core muscles and makes your belly appear flatter.

Tip: Practice standing and sitting tall, with your shoulders back and core engaged.

4.4 Reduce Bloating

Why: Bloating can make your belly pooch more noticeable.

Tips:

Avoid processed foods and carbonated drinks.

Identify and eliminate food intolerances (e.g., gluten, dairy).

Eat smaller, more frequent meals.

5. Advanced Tips for Stubborn Belly Fat

5.1 Intermittent Fasting

How It Works: Restrict eating to a specific window (e.g., 8 hours) to promote fat burning.

Example: Eat between 12 PM and 8 PM, fast for 16 hours.

5.2 High-Intensity Interval Training (HIIT)

Why: HIIT burns more calories in less time and boosts metabolism.

Example: 20-30 minutes of alternating sprints and rest.

5.3 Incorporate Resistance Training

Why: Building muscle increases your resting metabolic rate.

Example: Add weights to your squats, lunges, and core exercises.

6. Sample Weekly Plan to Target Belly Pooch

Monday:

Cardio: 30-minute run or brisk walk.

Core Workout: Plank, bicycle crunches, and leg raises.

Tuesday:

Strength Training: Full-body workout (squats, push-ups, rows).

Wednesday:

HIIT: 20-minute session (e.g., 30 seconds sprint, 30 seconds rest).

Thursday:

Core Workout: Russian twists, mountain climbers, and planks.

Friday:

Cardio: 45-minute cycling or swimming.

Saturday:

Strength Training: Lower body focus (lunges, deadlifts, glute bridges).

Sunday:

Rest or Active Recovery: Yoga or stretching.

7. Patience and Consistency

Why: Belly fat is often the last to go, so consistency is key.

Tip: Track your progress with photos, measurements, or how your clothes fit.

Conclusion

Getting rid of a belly pooch requires a holistic approach that combines healthy eating, regular exercise, and lifestyle changes. By focusing on reducing overall body fat, strengthening your core, and addressing underlying factors like stress and bloating, you can achieve a flatter, more toned stomach. Remember, consistency and patience are key—stick with your plan, and you’ll see results over time!

References

Harvard Medical School. (2020). Abdominal fat and what to do about it. Retrieved from www.health.harvard.edu.

American Council on Exercise (ACE). (2019). The Truth About Spot Reduction. Retrieved from www.acefitness.org.

Schoenfeld, B. J. (2011). The effects of resistance training on body composition and strength in obese women. Journal of Strength and Conditioning Research, 25(1), 1-10.

By following this guide, you’ll be well on your way to saying goodbye to your belly pooch and hello to a stronger, healthier you!

[unsolicitedadvicecatlady]

Five themes of stress:

Cognitive: Cognitive load can reach its threshold at various times throughout the day, usually peaking around 3 AM and 3 PM. Being asked more than five "how" or "what" questions can induce cognitive overload. People are less likely to make good decisions when they've reached a state of cognitive overload.

Emotional: You're more easily emotionally stressed when tired or hungry. Intense or prolonged emotional stress is just as exhausting as physical stress. Emotional stress can manifest as physical pain.

Physical: Physical stress, such as a cold shower or an ice bath, can actually help bring down other types of stress. Controlled physical stress, like running, lifting weights, and cycling, can force more oxygen into the system, reducing cortisol levels. Physical stress, like sitting in one posture for a prolonged period, can create other types of stress. (Ask your girlfriend after you've been playing video games for 16 hours straight.)

Interpersonal: Interpersonal stress, such as intense arguments, can produce physical symptoms such as rash, nausea, and headache. The brain processes social pain in the same areas as physical pain. Interpersonal stressors, like dysfunctional family interactions, social injustice, and discrimination, can lead to other forms of stress.

Behavioral: Not having control over a situation's outcome can lead to behavioral stress like substance misuse, appetite changes, and social withdrawal. Having too much or too little to do can induce behavioral stress such as procrastination, irritability, and sleep disturbances. Nervous habits such as nail biting, hair pulling, and destructive tendencies are forms of unhealthy coping mechanisms for behavioral stress.

“Stress,” like “success,” “failure,” or “happiness,” means different things to different people. People generally conceptualize stress as a change in the way their body functions in terms of mental, emotional, and physical capacities. Most people agree: stress and time are related to each other.

[yes-i-am-happyaspie]

Do you know any sick Tony stories with Peter caring for him❣️♥️

Yes! I know quite a few!! Including a handful of my own. Haha! HEre are some of my favorite Sick Tony Stark & Peter Parker fics (In no particular order)

List below the cut!

Tony Stark is a Terrible Patient by sdottkrames @sdottkrames Rated G

Peter had been warned that Tony Stark is a terrible patient. Luckily, he’s got a few tricks up his sleeve to help his mentor feel better.

Even Sick, I’m the Hero by the Spider-Man alt (counterclaw) Not Rated

Unofficial parental duties don’t end, even when you get sick taking care of your unofficial son.

Lights and Sounds by xxx_cat_xxx @xxx-cat-xxx Rated T

“Just let it out, okay?” The kid has jumped out behind him, hovering at his side. He tries to pat his shoulder, but Tony flinches away. Everything hurts. Holes are being drilled into his skull, but they do nothing to relieve the pressure. It just increases with every retch, until he is sure that his head will burst open any moment. He can’t see anymore, and he catches himself wishing he would pass out, just to make the pain stop. --- Tony has a migraine while spending the day with Peter. When trying to hide it proofs futile, he is secretly glad to have people around who will take care of him.

Cortisol Control by Sara (ctrsara) @ctrsara Rated G

Boss, you have not eaten since 6 PM yesterday, and your blood sugar is low. You should eat something.”

Tony rolled his eyes at FRIDAY, and continued to mess with the toaster. It had been sticking lately, and Tony had it in pieces across the counter. Should be an easy fix, which he desperately needed right now.I’m

When Tony won’t listen to FRIDAY, she decides to enlist some help.

Give the Kid an Oscar by whumphoarder @whumphoarder Rated G

Poor kid—he looks utterly miserable. And if anyone should know how much migraines suck, it’s Tony.

Lack of Self-Care by happyaspie Rated T

With Pepper out of the country and a plethora of projects requiring his attention, Tony fails to participate in any kind of self-care. As a result, he’s overcome by a pounding headache. At some point, Peter shows up with a guilt-inducing look of harried concern.

Sticky Sickie by lemonlillybee @lemonlillybee Rated G

Tony is recovering from an illness in bed, and Pepper wants him to stay in bed, so she calls in reinforcements to make sure he does. Reinforcements being a certain spider-kid, who might also be sick.

A Beautiful Day in the Neighborhood by ambivalentangst @ambivalentmarvel Rated T

Tony Stark is sick.

Peter Parker is tasked with bringing him food.

It’s not Peter’s fault some stuff comes up along the way.

Or, Spider-Man is out and searching for soup on a Saturday, but nobody—with the exception of Tony, whose complaints Peter is growing increasingly skilled at ignoring—says he can’t multitask and help his city at the same time.

Laughter is the Best Medicine by happyaspie Rated G

Tony is sick and Peter just really wants to make him feel better.

I've Got 102 Problems by Sara (ctrsara) @ctrsara Rated G

Tony Stark had been having a pretty crappy day. He’d woken with a tickle in his throat and a headache. Pepper had only been home for two days that week before she got called to some kind of crisis at Stark Industries-Malibu, so he’d been alone since yesterday morning. His fancy coffee maker had randomly broken, and the new one wouldn’t be there until late that afternoon (because it was coming in from France). And now his AI was giving him all kinds of pushback. -------- Peter shows up for his internship, and Tony isn't doing too hot. Or, he's doing way too hot, since he's burning up, but won't admit that he's sick.

Bonus! Ned Taking Care of Tony (*whispers* Give it a chaaance.)

Ned Leeds: Jack of All Trades by happyaspie Rated G

Tony is sick, Pepper’s out of town and Peter has been left in charge. But when a half-man half-monster looking guy starts attacking the city Peter does the only rational thing he can think to do. He calls in the reserves, and asks Ned to take care of Tony while he ducks out to save the day.

Or:

Ned’s responsibilities as Spider-man’s ‘guy-in-the-chair’ continue to evo

[444princesa]

how to build a daily routine

its important to have a routine and stick to it. my routines give me a good start to my day and de-stresses me at night.

AM routine:

wake up at least 2 hrs before you need to leave to give ourself time and not be in a rush

oral hygiene

AM skincare routine

shower if you are a morning showerer

make breakfast

habits you could incorporate

not go on your phone for the first hour of waking

drink water as soon as you wake up

oil pull

read for 25 minutes

pray

stretch

workout

meditate

journal

make a to do list

during the day i advise to make a to do list if you havent already. if you get overwhelmed easily or cant keep on track then list three things on your to do list and focus on those. once you finish, list three more things and continue until you are done with everything.

i also think time blocking can be good use. especially if you dont know where to start and again cant keep on track.

give yourself breaks and make sure you block out time to eat and hydrate as well.

PM routine:

eat dinner

oral hygiene

PM skincare routine

clean/tidy your space

change into pj's

shower if you are a night showerer

name 3 things you are grateful for

habits you could incorporate:

sleepy time tea

stretch

read

pray

watch a movie or show

do a face mask

drink a warm drink

plan your next day

name 3 things you are grateful for different than the morning

i advise to sleep for 8 hrs every night. try to wake up and sleep at the same time everyday day. i think a morning routine should be relaxing but give you energy while your night time routine should relax you and wind you down. both routines should be relaxing because waking up stress and your cortisol levels high is not a great way to start the day and ending it stressful is also not so great.

[jaded-but-softening]

3/20/2025 — 11:40 pm

My brain fills empty spaces with saw blades and razor wire,

Because it knows that stillness in a forest means a predator is lurking,

And that we could be struck at any moment.

Even if the silence isn’t true silence,

Just a lull in a natural rhythm,

Which is about to resume in a moments time.

But knowing the balance of nature isn’t always a comfort,

Because the spike in cortisol and adrenaline is still happening,

And I feel like the Earth is about to open up to swallow me whole.

The silence stretches on for too long,

But I can’t call out to that void because I need to remain steady,

With or without another voice above the ringing in my ears.

More than that,

I fear that there is no wolf but a lamb,

And that my piercing accusation would cause it to run from me.

So I turn my palms up to the sky,

Breaking the death grip on the beads around my neck,

And wait.

[theamazingmuse]

Gut health - the key for a healthy body

─ ⋅ ⋅ ⋅ ──── ♡ ─── ⋅ ⋅ ⋅ ─── ⋅ ⋅ ⋅ ──── ♡ ─── ⋅ ⋅ ⋅ ─

Related to my post about the cortisol level , here is a post about the gut health. Food is HUGE topic

Source: Heavy inspired by https://www.healthline.com/health/gut-health#takeaway

Gut health -> all that is related to your stomach, intestines and this area. (very simple definition)

-> basically it is about the food that you put in your body

Symptoms of an unhealthy gut

bloating

high stress level

lack of energy

difficulty to lose weight

no sleeping beauty

skin issues

You can clean an unhealthy gut by adopting some habits. This a long process, it takes time. But what takes time is beautiful at the end. You need to love this process, that why you need to eat food that you love. It is not a diet. You can have cheat meals, eating cupcakes and everything. Don't put too much pressure on yourself

Solutions

Sleeping beauty - again. Your sleep is important. 7-8 hours you know that. How many hours do you have concerning your sleep ? 12 pm is not like 8 pm even if you have 7 hours at the end lol. Be careful about that

Eat slowly - omg this is hard to this. I like to eat fast. But this important so that your brain can understand what's happen. Moreover, you're gonna be full slowly instead of eating fast and THEN take another potion.

Drink water - you know this part

Supplements - before anything else, you should go to the doctor, to see if there is something that is missing. Do you need a prebiotic ? you're body doesn't like gluten ? What causes you bloating ? good to know good to not make an useless investment

NOW 👹

Your diet - what do you eat on a daily basis ? Always junk food ? Only sweets ? Do you feel full after one plate or not ? What is your favorite meal ?

The gut is more about the food you eat unlike your cortisol level. Here is some examples

High fiber foods -> veggies, nuts, fruits, rice, quinoa, beans

fermented foods -> kimchi ( omg so good !), sauerkraut, yogurt, miso, garlic = rich in probiotics

Collagen -> eggs, bone broth, fruits,

Cranberry -> very good for woman. It helps with 🐱 issues

Tea - I really like ginger tea and mint tea. There are also shots that you can take.

This is a non exhaustive list. Look up all the foods that you want the benefits of. For your skin, hair, weight loss. Most importantly take the one that you LOVE

Obviously eat your fries and your pizza there is no restrictions ! Practice the 80/20 rule

Enhancing your gut health is going to be crucial for your level up journey. Food is important. What we put inside is a reflection of the outside.

I heard someone said eating poorly doesn't us in all aspect of our lives! You can have long nails, a good skin, hair just by eating good and this so true. I struggle a lot with sugar, especially chocolate. A lot with fries pls if I can eat this for the rest of my life. But I have to make an effort otherwise I would not be my higher self.

─ ⋅ ⋅ ⋅ ──── ♡ ─── ⋅ ⋅ ⋅ ─── ⋅ ⋅ ⋅ ──── ♡ ─── ⋅ ⋅ ⋅ ─

The end. Hope this helps. This is a big topic but I kept it simple.

I love you wherever you are

theamazingmuse 🍏

[eepywhumpee]

cw // choking, language, work drama

Whumpee’s lucked into this job. At least, that’s what they tell themselves as they stare at the day’s pay worth of Italian takeout sitting on their countertop, right next to the bottle of white wine gifted to Whumpee at a white elephant party over a year ago. They’d been saving it for one such special occasion.

Life will go on after this potentially disastrous dinner, and Whumpee will have leftover chicken alfredo for their next two lunches, but it’s difficult to believe that when the three days leading up to this moment have been a cortisol-fueled blur...

One explosive, incriminating email read at 12:04 AM Friday, and the metaphorical shrapnel’s still lodged into Whumpee’s brains 6:14 PM Sunday.

Whumper raps on the door at 6:22 PM. They’re alone… More like three lunches now. God...

Whumper steps into the front doorway which also happens to be the kitchen, “Should I take my shoes off?”

Whumpee blinks as the absurdity of Whumper asking that question– and really this whole situation– hits them– Whumper’s already halfway bent over reaching for their high-end sneakers–

“No! No… You’re good.”

Whumper nods quickly, like that was the correct answer... or the wrong answer… Whumpee can't exactly tell.

Whumper walks past Whumpee, turning and hunching as their impenetrable eyes rove over the meal on the counter and cheap, ceramic plates.

Whumpee can't bring themself to move. The seconds pass interminably slowly, and then Whumper's looking at them directly, evaluating and re-evaluating the awkward stance.

"So," Whumper pulls their mouth into a straight line, almost friendly.

"Thank you for coming. I know this is a little… out of the way," Whumpee breathes a laugh.

Whumper's expression somehow becomes even tighter.

Whumpee makes their way over to the food, "I got some Italian. Um… and we can talk. Whatever you wanna talk about first, we can do that. Um…"

Whumper’s face doesn't change much.

"... How's your day been?"

Whumper walks towards Whumpee, "It's been fine."

"Yeah?--"

A vicious smack across the face– against the cheekbone– stinging– aching– bruise already forming as Whumpee flexes their jaw in shock. The momentum sends them stumbling, only to be caught by the nape of their cotton t-shirt, pulled back, and shoved nose-first into white cabinet doors.

Whumpee strains to breathe and swallow as the ribbed shirt collar digs into their windpipe, stopping each descending bob of their throat wholesale. Even a heartbeat of choking is enough to make them cough desperately, spraying spit on the paint.

Whumper twists the fabric in their fist a bit tighter, pulling Whumpee up by the scruff til their heads are close to an even height. Whumpee’s sock-covered toes just manage to keep themselves attached to the hardwood– slipping–

Whumper leans over Whumpee's shoulder to listen to the rattling inhale that climbs out of Whumpee’s throat again and again and again, never to meet relief. The musk of Whumper’s collar smothers their nostrils with no air to push it back out.

"Hey," Whumper starts.

Whumpee grabs the counters, drawer handles, straining for any kind of resistance. Whumper slams Whumpee's head against the cabinet door, producing a resonant thud, "--HEY." They shake Whumpee again for emphasis, "You're listening?"

Whumpee tries to nod, what with hair smooshed into their face and a nauseating burning flooding through their brow ridge.

"Okay, let's start. What did you read?... And who have you been talking to?"

[madeofwaterlilies]

GLOW UP GUIDE FOR 2025⠀⠀

READ: On average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact. And considering that 2025 is precisely these many days away, why not start with our glow up plan already?

Physical Glow Up-

BODY

— 5-10K steps a day.

— 7-8 hours of sleep.

— workout everyday for 1 hr atleast - yoga/stretching/pilates/cardio. a workout may take one hour, but your mood will be boosted for the next 12 hours.

— posture training.

— sunlight exposure after waking up for at least 10 minutes.

NUTRITION

— 2-3 liters of water every day.

— limit your caffeine intake.

— avoid sugars as much as you can.

— high protein diet, pre and probiotics.

— more fruits and veggies (+ green smoothies if you like).

— no junk/processed food/trans fat.

— no eating after 8 pm.

SKINCARE

— be clear on your skin type (oily, dry, combination, sensitive).

— once you're clear, use these accordingly- cleanser, toner, targeted serum, eye cream, moisturizer, sunscreen (≥50 spf).

— keep your bedding clean as well.

— no picking of skin on your lips, cuticle etc.

— gua sha to help improve blood circulation and lessen toxins.

— cold therapy may take three to five minutes of being uncomfortable, but your energy levels will be boosted for the rest of the day.

— remove makeup before you go to bed.

BODY CARE

— shower every day.

— exfoliate 2x a week.

— use body lotion (shea butter/aloe vera gel/coconut oil).

HAIR CARE

— wash hair 2-3x a week

— oil your scalp 2x a week, at least 3 hours before shampoo.

— hair mask 1x per week.

— never brush wet hair.

— use silk pillow case.

HYGIENE

— brush your teeth 2x a day, clean tongue and the roof of the mouth daily.

— floss daily.

— oil and cut your nails 1x a week, never remove the cuticles.

— glycolic acid under arm for odor and discoloration.

— never use soap on your coochie.

Mental Glow Up-

MINDSET

— set clear goals- define and breakdown your aspirations.

— start your mornings with positive affirmations.

— surround yourself with uplifting content and people.

— be shamelessly selfish to your career and mental health, remove anyone or anything that doesn't align with your priorities and wellbeing.

— boost your brain health by these 4 neuroscience tools:

difficult first: start your day with the most difficult task (cortisol and dopamine are high in the body meaning that your body/mind is primed to work).

rest your eyes: introduce a micro-pause after learning by resting/closing your eyes - will help retain information better.

tomorrow's worries: write tomorrow's to-do list before bed as it is proven to be effective in helping you fall asleep.

find time to play: engage in low-stake play. can be anything you find fun but where the outcome doesn't matter (induces neuroplasticity + reduces stress).

MIND

— meditation might take as low as ten minutes, but your focus will be improved for the rest of the day.

— no social media after waking up and at least an hour before bed.

— keep aside 1 hr of time to read daily! reading a new book may take five hours, but you will keep the knowledge forever.

— journaling, gratitude.

— digital detox once a week or for 12 hours.

— limit unnecessary screentime, unfollow or cut off people you don't want to see.

JOURNALING

— choose a regular time each day to journal, making it a part of your routine.

— find a quiet, comfortable place free from distractions. light a candle if you want.

— allow your thoughts to flow without censoring or editing.

— write about your feelings and emotions to understand them better. write about things you are thankful for to boost your mood. write about your short-term and long-term goals. identify what triggers certain emotions or reactions

— set a timer for 5-10 minutes and write continuously during that time.

— reflect on both positive experiences and challenges.

— make lists, journal your thoughts on these questions.

— journal at night to clear your mind before bedtime, because emotions and thoughts lose their power once we acknowledge them.

— a gratitude practice may take five minutes, but your mindset will be shifted for the rest of the day.

AFFIRMATIONS

— customise affirmations to your needs.

Personal Life-

WEEKLY TASKS

— initiate small changes: begin with small, manageable tasks such as making your bed or cleaning your room every sunday.

— celebrate your success: reward yourself when you achieve your goals or have a consistently productive week. consider treats like buying flowers for yourself or watching your favorite show.

DAILY WORK

— set achievable goals: establish realistic goals for the day, week, or month ahead.

— track your progress.

— organise your work space, declutter your shelves etc.

— embrace the power of lists: keep a list of tasks to be done and their deadlines. this way, you start each day with a clear plan. to make it visually appealing and motivating, consider using productivity apps like evernote, habit tracker, or notion.

PRODUCTIVITY TIPS

— wake up early.

— plan ahead everything, do scheduling. you can use:

google calendar / notion / tasks .

— if the task takes less than 2 minutes to finish, do it immediately.

— countdown rule, if you are procrastinating, count 1-2-3-4-5 and jump.

— start slow, don't rush and try to do everything at one time.

— follow a proper routine, use app locks based on screentime.

— pomodoro technique, 25 min work, and 5 min break.

— schedule longer break times as well e.g 30 min nap.

[theambitiouswoman]

Magnesium Cheat Sheet

🍃 Benefits:

Calms nervous system, lowers cortisol

Improves sleep

Regulates blood pressure

Eases constipation

Helps absorb calcium

Balances hormones & reduces PMS

⚡️Types:

Magnesium Glycinate: Best for sleep, stress & to relax

Magnesium Citrate: Digestion & relieves constipation

Magnesium Malate: Boosts energy & reduces fatigue

Magnesium L-Threonate: Brain health & memory

Magnesium Chloride: Muscle recovery

Magnesium Sulfate (Epsom Salt): Great for baths to relax muscles

[ochrearia]

I better fucking not

. Like I JOKE about having PMS whenever I'm getting asshole-ish like haha funny thing because biology are you telling me that it might not be a goddamn joke and never was a joke and I've been sitting here wondering why Im so GODDAMN STRESSED and why MY FUCKING JOINTS HURT and youre telling me.

Why do cortisol levels SKYROCKET BETWEEN CYCLE STAGES. WHY ARE WE BUILT LIKE THAT WHAT IS YOUR PROBLEM

I think I figured out my issue.....

[southeastasianists]

Bornean orangutans are one of three orangutan species, all critically endangered. They thrive in carbon-rich peat swamp forests on the Indonesian island of Borneo. These habitats are also the sites of massive wildfires.

Indonesian wildfires in 2015 caused some of the worst fire-driven air pollution ever recorded. The fires were driven by an El Niño climatic cycle, which caused especially dry weather in the region.

Compared to other wildfires, peatland fires smolder underground and produce exceptionally high levels of hazardous gases and particulate matter—a leading cause of global pollution-related deaths and illnesses.

Orangutans are well known as an “indicator species” – one that can serve as a proxy for the health of an ecosystem. Changes in their environments often cause conspicuous changes in the apes’ health and behavior. Frequent and persistent exposure to toxic smoke could have severe consequences for orangutans and other wildlife.

Toxic air pollution also poses serious health and safety risks for researchers. However, remote sensing techniques, such as satellite images, GPS data, and acoustic monitoring, are increasingly popular ways to track wildlife populations and see how creatures respond to changes in their environments.

I have studied the behavior, ecology, and acoustic communication of wild primates in Indonesia since 2005. In a new study, my coauthors and I investigated how wild orangutans in Borneo were affected by toxic emissions from Indonesia’s 2015 peatland wildfires—by studying their voices.

Around the world, wildfires are on the rise. They often produce a thick blanket of haze that contains diverse hazardous gases and particulate matter, or PM. Most recently, smoke from Canadian wildfires blanketed the U.S. East Coast and Midwest in June 2023, turning skies orange and triggering public health alerts.

Studies have shown that human health risks from wildfire smoke include respiratory and cardiovascular illnesses, systemic inflammation, and premature death. Much less is known about how smoke affects wildlife, but in a pair of studies published in 2021 and 2022, scientists at the California National Primate Research Center reported alarming findings.

After less than two weeks of exposure to high concentrations of particulate matter—in particular, ultrafine particles measuring less than 2.5 microns in diameter, which are known as PM2.5—captive rhesus macaques suffered a spike in pregnancy loss. What’s more, surviving fetuses and infants suffered long-term effects on lung capacity, immune responses, inflammation, cortisol levels, behavior, and memory.

During Indonesia’s 2015 fires, Borneo’s air had particulate matter concentrations nearly an order of magnitude higher than the levels in these studies. This made the potential implications for people and wildlife who gasped through Indonesia’s wildfire smoke for nearly two months extremely worrying.

I was studying wild orangutans in the forests of Indonesian Borneo when the 2015 fires started. My colleagues and I at the Tuanan Orangutan Research Station tracked local fires and patrolled nearby hot spots to assess the risk of fire spreading to our research area.

Wearing N95 masks, we continued to monitor orangutans in hopes of learning how the animals were coping with encroaching fires and thick smoke. A few weeks into the fire season, I noticed a difference in the sound of the males’ “long call,” which was the focus of my research.

Long calls are booming vocalizations that can be heard over distances of more than half a mile (1 kilometer). Orangutans are semi-solitary and live in dispersed communities, so these calls serve an important social role. Adult males make them to advertise their prowess to listening females in the area and to scare off any eavesdropping rival males. A couple of weeks after the smoke had appeared, I thought these males sounded raggedy—a little like humans who smoke a lot.

We observed the orangutans for 44 days during the fires, until large blazes encroached on our study area. At that point, we stopped the study to help extinguish the blazes with local firefighting teams and other government and nonprofit groups. Fires burned in our study area for three weeks.

Using data that we collected before, during, and after the fires, I led an analysis of this Bornean orangutan population’s behavior and health. My coauthors and I found that in the weeks after the fires, the apes reduced their activities—resting more and traveling shorter distances—and consumed more calories than normal.

But although they were eating more and moving less, we found by collecting and testing the apes’ urine that they were still burning stored fat—a sign that they somehow were using up more energy. We hypothesized that the cause might be inflammation—the swelling, fever, pain, and fatigue that human and animal bodies experience in response to infection or injury.

Studies have shown that when humans are exposed to particulate matter, they can experience inflammation, both in their respiratory tracts and throughout their bodies. We wanted to know whether inhaling wildfire smoke would cause vocal changes in orangutans, just as inhaling cigarette smoke does in humans.

For this study, my coauthors and I carefully analyzed more than 100 sound recordings of four male orangutans that we followed before and during the fires to measure their vocal responses to wildfire smoke. Research has shown that a suite of vocal features—including pitch, vocal harshness or hoarseness, and shaky voice—reflects the underlying health and condition of both human and nonhuman animals. We were looking for acoustic clues about how this toxic air might be affecting the orangutans.

During the fires and for several weeks after the smoke cleared, these males called less frequently than usual. Normally, orangutans call about six times a day. But during the fires, their call rate was cut in half. Their voices dropped in pitch, showing more vocal harshness and irregularities.

Collectively, these features of vocal quality have been linked to inflammation, stress, and disease—including COVID-19—in human and nonhuman animals.

Increasingly frequent and prolonged exposure to toxic smoke could have severe consequences for orangutans and other animals. Our research highlights the urgent need to understand the long-term and far-ranging effects of peatland fires in Indonesia, which is one of the most biodiverse countries in the world.

By uncovering the linkages between acoustic, behavioral, and energetic shifts in orangutans, our study highlights a way for scientists and wildlife managers to safely monitor the health of orangutans and other animals. Using passive acoustic monitoring to study vocally active indicator species, like orangutans, could unlock critical insights into wildfire smoke’s effects on wildlife populations worldwide.

Wendy M. Erb is a postdoctoral associate in conservation bioacoustics at Cornell University.