#exercise correlation

[golden42]

Vegan Meal Planning Guide & Tips with GlucoTrust

In today's world, embracing a vegan lifestyle is more than just a trend—it's a commitment to health, the environment, and ethical living. Whether you're new to veganism or a seasoned plant-based eater, meal planning can be a game-changer in maintaining a balanced diet. As we dive into this guide, I'll provide you with essential tips and insights to make vegan meal planning both effective and enjoyable.

Key Takeaways

Vegan diets are linked to improved heart health and weight management.

Common vegan challenges include nutritional deficiencies which can be managed with proper planning.

Essential vegan staples include whole grains, legumes, nuts, and a variety of fruits and vegetables.

Effective meal planning involves creating balanced meals, batch cooking, and proper storage techniques.

Incorporating supplements like GlucoTrust can support overall health and manage blood sugar levels.

Vegan Meal Planning 101

Vegan meal planning is all about ensuring you get a variety of nutrients from plant-based sources. It's not just about eliminating animal products; it's about embracing a wide array of foods that provide essential vitamins and minerals.

Benefits of a Vegan Lifestyle

Adopting a vegan lifestyle offers numerous benefits, not only for your health but also for the planet. Studies show that a vegan diet can lead to lower cholesterol levels, reduced risk of heart disease, and better weight management.

"A well-planned vegan diet is rich in fruits, vegetables, whole grains, and legumes, providing ample fiber, antioxidants, and phytonutrients." - Nutrition Expert

Besides health benefits, veganism is also an ethical choice that reduces animal suffering and environmental impact. By choosing plant-based foods, you contribute to a more sustainable world.

Overcoming Common Vegan Challenges

While veganism has its perks, it also comes with challenges, particularly regarding nutritional intake. Some common concerns include getting enough protein, vitamin B12, iron, and omega-3 fatty acids.

To overcome these challenges, it's crucial to diversify your food choices. Incorporate a variety of legumes, nuts, seeds, and fortified foods to meet your nutritional needs. Additionally, consider supplements for nutrients that are harder to obtain from a vegan diet.

Essential Vegan Staples for Every Kitchen

Stocking your kitchen with the right ingredients is the first step towards successful vegan meal planning. Here are some essentials to keep on hand:

Whole grains: quinoa, brown rice, oats

Legumes: lentils, chickpeas, black beans

Nuts and seeds: almonds, chia seeds, flaxseeds

Fruits and vegetables: leafy greens, berries, avocados

Plant-based proteins: tofu, tempeh, seitan

Strategies for Effective Vegan Meal Planning

With the right strategies, vegan meal planning can be straightforward and rewarding. Here are some tips to get you started:

Creating a Balanced Meal Plan

A balanced meal plan ensures you get all the nutrients your body needs. Aim to include a variety of food groups in each meal. For instance, a typical plate could include:

A serving of whole grains

A portion of plant-based protein

A generous helping of vegetables

Healthy fats from nuts or avocados

Remember, balance is key. By diversifying your meals, you not only enjoy a range of flavors but also cover your nutritional bases.

How to Build a Weekly Vegan Menu

Building a weekly menu helps streamline your grocery shopping and meal prep. Start by planning your meals around seasonal produce, which is often fresher and more affordable. Consider these steps:

Choose a theme for each day (e.g., Taco Tuesday, Stir-fry Saturday).

Include a variety of cuisines to keep meals exciting.

Plan for leftovers to save time and reduce waste.

With a clear menu, you'll find it easier to stick to your vegan diet and enjoy every meal.

What is GlucoTrust?

GlucoTrust is a natural supplement designed to support healthy blood sugar levels. It's crafted from a blend of ingredients known for their ability to enhance glucose metabolism and improve overall well-being. This supplement can be especially beneficial for those on a vegan diet, as it helps address some common nutritional gaps.

One of the standout features of GlucoTrust is its plant-based formulation, which aligns perfectly with vegan principles. It contains a mix of herbs and nutrients that work together to stabilize blood sugar, thereby supporting energy levels and reducing cravings.

Benefits of GlucoTrust for Vegan Diets

Integrating GlucoTrust into a vegan diet can offer several advantages. Firstly, it helps maintain steady blood sugar levels, which is crucial for preventing energy crashes and managing weight. This is particularly important for vegans, as plant-based diets can sometimes lead to fluctuations in blood sugar due to the high carbohydrate content of many vegan foods.

Furthermore, GlucoTrust provides essential nutrients that might be lacking in a typical vegan diet. For instance, chromium, one of its key components, plays a vital role in insulin function and glucose metabolism. By ensuring adequate intake of such nutrients, GlucoTrust supports overall metabolic health and well-being.

Integrating GlucoTrust into Daily Meals

Incorporating GlucoTrust into your daily routine is straightforward. It's recommended to take it with meals to enhance its effectiveness. You can simply add it to your morning smoothie or take it alongside your breakfast to kickstart your day with balanced energy levels.

Shopping Tips for Vegan Meal Planning

Shopping for vegan meals doesn't have to be complicated or expensive. With the right strategies, you can fill your pantry with nutritious ingredients without breaking the bank. Here are some tips to guide you:

Firstly, focus on whole foods. These are not only more nutritious but often cheaper than processed vegan alternatives. Stock up on staples like beans, lentils, whole grains, and seasonal produce. Buying in bulk can also save you money in the long run.

Another tip is to plan your meals around sales and discounts. Check weekly flyers for deals on fresh produce and vegan-friendly products. This approach ensures variety in your meals while keeping costs down.

Budget-Friendly Vegan Grocery Tips

Eating vegan on a budget is entirely possible with a little planning. Here are some practical tips:

Buy seasonal produce: It's cheaper and often more flavorful.

Opt for store brands: They usually offer the same quality at a lower price.

Use coupons and loyalty programs: They can lead to significant savings over time.

By being strategic with your purchases, you can enjoy a diverse and delicious vegan diet without overspending.

Reading Labels for Hidden Animal Products

When shopping for vegan products, it's essential to read labels carefully. Some items may contain hidden animal-derived ingredients, such as gelatin, casein, or shellac. Familiarize yourself with common non-vegan additives to avoid unintentional consumption.

Local Markets vs Supermarkets

Choosing between local markets and supermarkets can impact both your budget and the quality of your food. Local markets often offer fresher produce and unique vegan products that you might not find in larger stores. Supporting local farmers also promotes sustainable practices.

However, supermarkets provide convenience and a broader range of options. They often carry a variety of vegan brands and products, making it easier to find everything you need in one place. For those interested in planning meals, a complete vegan meal plan can be a helpful resource. Ultimately, the choice depends on your priorities and lifestyle.

Maintaining Nutritional Balance in a Vegan Diet

Protein — Lentils, chickpeas, tofu — 50-60g

Iron — Spinach, quinoa, pumpkin seeds — 18mg

Vitamin B12 — Fortified cereals, nutritional yeast — 2.4μg

Omega-3 Fatty Acids — Chia seeds, flaxseeds, walnuts — 1.1-1.6g

Maintaining a balanced vegan diet requires attention to certain nutrients that are more challenging to obtain from plant sources. Protein and iron are two such nutrients, crucial for muscle repair and oxygen transport, respectively.

To meet your protein needs, incorporate a variety of plant-based proteins into your meals. Legumes, tofu, and tempeh are excellent choices that provide all essential amino acids.

Iron, on the other hand, is best absorbed when consumed with vitamin C-rich foods. Pairing spinach with bell peppers or quinoa with tomatoes can enhance iron absorption significantly.

Importance of Protein and Iron

Protein is vital for building and repairing tissues, making it an essential component of a vegan diet. Fortunately, there are plenty of plant-based options to choose from. Consider adding lentils, chickpeas, and black beans to your meals for a protein boost.

Iron, equally important, helps transport oxygen throughout the body. Vegans can meet their iron needs by consuming foods like spinach, quinoa, and pumpkin seeds. To enhance absorption, pair these with vitamin C-rich foods like citrus fruits and bell peppers.

By focusing on these nutrients, you can ensure your vegan diet supports your overall health and vitality.

Vitamins and Supplements to Consider

While a well-planned vegan diet can provide most nutrients, certain vitamins and supplements might be necessary to fill any gaps. Vitamin B12, for instance, is primarily found in animal products, so vegans should consider fortified foods or supplements.

Additionally, omega-3 fatty acids, essential for brain health, can be obtained from flaxseeds, chia seeds, and walnuts. However, a supplement like algal oil might be beneficial for those who struggle to meet their needs through food alone.

Watching Out for Common Deficiencies

Being aware of potential deficiencies is crucial for maintaining health on a vegan diet. Besides vitamin B12 and omega-3s, keep an eye on calcium, vitamin D, and zinc intake. Fortified plant milks, sunlight exposure, and a variety of nuts and seeds can help address these concerns.

Regular check-ups and blood tests can also provide insight into your nutritional status, allowing you to adjust your diet or supplement regimen as needed.

Continuing Your Vegan Journey

Embarking on a vegan journey is an exciting adventure filled with new flavors and health benefits. It's a lifestyle choice that aligns with ethical values and environmental consciousness. However, like any journey, it's essential to have a plan and a support system to stay on track and motivated.

Finding Community Support

Being part of a community can make a significant difference in maintaining your vegan lifestyle. Whether it's joining a local vegan group or participating in online forums, connecting with like-minded individuals provides encouragement and shared experiences.

Here are some ways to find community support:

Attend local vegan meetups or potlucks.

Join online forums and social media groups dedicated to veganism.

Engage with vegan influencers and bloggers for tips and inspiration.

Having a community not only offers support but also exposes you to new ideas and recipes, making your vegan journey more enjoyable and sustainable.

Experimenting with New Recipes

One of the joys of veganism is the opportunity to experiment with a variety of ingredients and cuisines. Trying new recipes keeps your meals exciting and ensures you don't fall into a dietary rut. Explore different cultural dishes and adapt them to be vegan-friendly. For example, try making a plant-based version of your favorite curry or pasta dish. The possibilities are endless, and experimenting in the kitchen can lead to discovering new favorites.

Progress Tracking and Reflection

Tracking your progress is a powerful tool for staying motivated and acknowledging your achievements. Keep a journal of your meals, how you feel physically and mentally, and any challenges you encounter. Reflecting on your journey helps identify areas for improvement and celebrates your successes. Regularly reviewing your progress reinforces your commitment and reminds you of the reasons you chose a vegan lifestyle in the first place.

Frequently Asked Questions

Adopting a vegan lifestyle often comes with questions, especially regarding nutrition and meal planning. Here are some common inquiries and their answers to help guide your journey.

How can I ensure enough protein intake on a vegan diet?

Protein is crucial for muscle repair and overall health. On a vegan diet, you can obtain protein from a variety of plant-based sources such as lentils, chickpeas, tofu, and quinoa. Including a mix of these foods in your daily meals ensures you get all essential amino acids. Aim for a balanced plate with protein-rich foods at each meal to meet your daily requirements.

Are there specific vegan foods that help manage blood sugar levels?

Certain vegan foods are excellent for managing blood sugar levels. High-fiber foods like oats, beans, and leafy greens slow down sugar absorption, keeping levels stable. Additionally, incorporating healthy fats from avocados and nuts can aid in blood sugar control. Pair these foods with GlucoTrust, a supplement designed to support healthy glucose metabolism, for optimal results.

What are the best sources of vitamin B12 for vegans?

Vitamin B12 is primarily found in animal products, making it a critical nutrient for vegans to monitor. Fortified foods such as plant milks, breakfast cereals, and nutritional yeast are excellent sources of B12. Alternatively, consider a B12 supplement to ensure adequate intake and prevent deficiencies.

How often should I include GlucoTrust in my diet?

Incorporating GlucoTrust into your daily routine can support balanced blood sugar levels. It's typically recommended to take GlucoTrust once a day with a meal. Consistency is key, so choose a time that fits seamlessly into your schedule, such as breakfast or lunch, to maximize its benefits.

What should I do if I experience deficiencies despite meal planning?

If you suspect nutritional deficiencies, it's important to address them promptly. Start by reviewing your meal plan to ensure it includes a variety of nutrient-rich foods. If deficiencies persist, consider consulting with a healthcare professional or a registered dietitian. They can provide personalized advice and recommend appropriate supplements to restore your nutrient balance.

[stonedrozes]

ran into ex irl. (not as much ran into as she came to meet me). getting my period tomorrow. about to burst into tears 👍

[underthehedge]

Yeah like, there's deffo something to be said for the aspect of chiropracty that are essentially a form of physiotherapy/manual therapy. But at its core, the underlying theory behind chiropracty is that partial dislocations/misalignments of joints impedes energy flow through the body and that causes illnesses. And I don't mean stuff like "yeah you've got a chronic crick in your neck that's putting pressure on a nerve and giving you headaches" I mean like "a misaligned joint is obstructing the flow of life energy and that's why you have cancer". Which is uh, bollocks.

Also, the death rate is very low but people do die from chiropractic manipulations sometimes. I mean that's also true of conventional medicine but yeah, there are risks, and risk-benefit analyses for chiropractic medicine don't tend to come down favourably on it. To quote the abstract of a paper looking at risk from cervical manipulation therapies (doi: 10.1093/ptj/79.1.50) -

Manipulation of the cervical spine (MCS) is used in the treatment of people with neck pain and muscle-tension headache. The purposes of this article are to review previously reported cases in which injuries were attributed to MCS, to identify cases of injury involving treatment by physical therapists, and to describe the risks and benefits of MCS. One hundred seventy-seven published cases of injury reported in 116 articles were reviewed. The cases were published between 1925 and 1997. The most frequently reported injuries involved arterial dissection or spasm, and lesions of the brain stem. Death occurred in 32 (18%) of the cases. Physical therapists were involved in less than 2% of the cases, and no deaths have been attributed to MCS provided by physical therapists. Although the risk of injury associated with MCS appears to be small, this type of therapy has the potential to expose patients to vertebral artery damage that can be avoided with the use of mobilization (nonthrust passive movements). The literature does not demonstrate that the benefits of MCS outweigh the risks.

And finally this is your reminder that modern Western medicine does not sit in opposition to holistic medicine, it largely is holistic medicine. Regular doctors generally look not just at treating symptoms, but at identifying underlying causes and advising lifestyle changes alongside pharmaceuticals.

almost worse than someone putting a single snide comment in a salient post you otherwise agree with: a post with good medical advice you know to be true where it slowly becomes clear that op also practises homeopathy or something

[violinsandtea]

Number of spam bots with scantily-clad DPs in my inbox: 📉📉📉

Number of gaza refugees asking for donations in my inbox: 📈📈📈

The math ain't mathing

[powerfulkicks]

would be 1 thing if my pain made any fuckin sense but it doesn't and i just sound crazy trying to explain it

[scientia-rex]

as someone in clinical psych, it drives me up the wall that everyone accepts as a goddamn fact that stress is directly linked to weight gain, and yet every single study on diet and exercise just… ignores this as a confounding factor? it’s gotten to the point where if i open a study on weight and don’t see a stress measure anywhere i just close it again because EVERY TIME the behavior they’re saying causes weight gain is… surprise… a behavior people do when they’re stressed. so either the behavior itself is a spurious correlation to the already established causal relationship between stress and weight gain, OR the behavior does contribute some unique amount to variability in health outcomes, but we’re ignoring why people are doing that behavior. like ok maybe eating nothing but spaghetti-o’s causes you to gain weight. why is no one ringing alarm bells going WHY IS THIS PERSON SO STRESSED THEY CAN EAT NOTHING BUT SPAGHETTI-O’S? the intervention is always “eat less spaghetti-o’s” not “holy fuck what can we address in your life so you aren’t forced into the miserable existence of eating nothing but spaghetti-o’s.” setting aside “why is weight loss even your outcome variable,” if weight loss IS your target why the FUCK are you ignoring this piece! i am grabbing my fellow scientists by the shoulders and shaking them vigorously!!

HELL! FUCKING! YES!!!!!!!! You, YOU keep talking!

[sunrizef1]

Distracted

Pairing: Lewis Hamilton x Plus Size!Reader

Warnings: None

Authors Note: This is short but I feel like my ear is being ripped out from the inside so I am not well. Also, my brain is consumed by glorious thorn so I have been distracted :)

Requested: Yes/No/Vaguely

——

ynln

liked by user1 landonorris and 3,088,776 others

ynln sunkissed ☀️💋

load comments….

user1 I’m in love with her

user2 pretty pretty girl

user3 I’m OBSESSED

user4 the lighting in that third picture is enough to make me cry 🥲

user5 I need that dress

landonorris I hope vacations treating you well

ynln treating me better than you do, that’s for sure

landonorris stop the violence 🫷😞🫸

user6 Lando Norris they could never make me hate you

user7 literally y/n’s brother, you can not make me dislike that man

user8 an angel 😻

user9 this is how I think I look when I pose for pictures but I actually look like grimace

user10 liked by Joe burrow omg hey diva

——

lewishamilton

liked by landonorris carlossainz55 and 6,077,898 others

lewishamilton the grind doesn’t stop for summer 💪☀️

load comments…

user11 he would be the on to say the grind doesn’t stop wouldn’t he…

user12 oh lawd im bout to-

user13 I’m choosing to have decorum, as should the rest of you

user14 I am feral

user15 the face of a man who’s gonna win his 8th championship at Ferrari

user16 is pull up bars the only exercise he knows or…

user17 sir Lewis

user18 just remember that this man also runs an account where he pretends to be his dog

landonorris I’m on vacation but u do u bro

lewishamilton there’s levels to this 🙏

user19 ik this isn’t a diss but knowing how many drivers are currently on vacation makes this so funny to me

user20 I’m a big personal fan of the George Russell-esque shirtless post we got going on here

——

ynln

liked by landonorris carlossainz55 and 4,098,765 others

ynln yall know this guy? I think he won a race or something, idk.

load comments…

user21 I’ve never seen that man before in my life

user22 I def don’t know him

landonorris using the word yall should immediately invalidate your opinion

ynln using the term “papaya rules” should immediately invalidate any of your point finishes

landonorris I’m sensitive about that 😞

user23 pic 3 scares me

user24 the way he’s gripping the seat makes me feel like I’m being kidnapped

user25 who’s diva is this

user26 my Dutch gp winner is who that is

user27 bullying is a vital part to fostering any brother-sister relationship

user28 love the fact that they’re not even related and Lando just chooses to spend his time with someone who bullies him

ynln everyone bullies him, he couldn’t avoid it if he tried

user29 why is no one commenting on the fact that this is y/n’s first f1 appearance ever????

user30 okay diva

——

ynln

liked by landonorris lewishamilton and 4,566,871 others

ynln don’t get distracted 😘🙏

load comments…

user31 mission: failed

user32 I’m looking respectfully

user33 need dress details 🥴

ynln oh Polly!

user34 Lando in the likes… who’s surprised

user35 my diva

user36 😻😻😻

user37 I am amazed

user38 now why did Lewis like

user39 does Lando know

user40 PRETTYYYYY 😍

landonorris hey queen!

ynln hey girl!

——

lewishamilton

liked by landonorris ynln and 3,887,123 others

lewishamilton staying focused ✌️

load comments…

user41 HEY LEWWWWWWW

user42 my diva queen Lewis Hamilton

user43 jumpscare shirtless pic

user44 George Russel core

user45 that caption is so yn vibe…..

landonorris #noticing

lewishamilton 🤫

user46 I see a correlation

user47 what is Mercedes gonna do when they only have one driver that post thirst traps

ynln are you sure about that….? 🤭

liked by lewishamilton

lewishamilton 😅

user48 oh so they’re in love… ik what this is

user49 diva as long as ur winning idc

user50 I have never loved someone so much 😭

——

ynln added to their story

user51

YOURE BACKKKKKKK

——

user52

❤️❤️❤️❤️

——

user53

My fav McLaren fan

——

landonorris

Ur not in the McLaren garage…

ynln

Oopsies ☺️

landonorris

I hope ur boyfriend is worth betraying ur brother

ynln

You’re so dramatic

——

TWITTER

——

ynln

liked by lewishamilton landonorris and 4,987,097 others

ynln my man 🤞

load comments…

user54 sleeping on the road tonight

user55 what is this soft launch nonsense, y’all kissed on live television

user56 fake news, this isn’t me

user57 I’m so tired

landonorris gross, disgusting, horrible

ynln 🫶

user58 my divas

user59 they’re so cutsie pie

user60 new wag just dropped

user61 IM IN LOVE WITH THEMMMM 😭🤞

user62 I think he got distracted…

carlossainz55 congrats 🎉

liked by ynln

user63 I need to be sedated

user64 MY BABIESSSSSS

lewishamilton ❤️

ynln ❤️

——

Tag list

@casperlikej @evie-119

I can’t find the rest of my taglist 🧍‍♀️

[donjuaninhell]

@strawberryswitchblader One of the problems surrounding Long Covid as a diagnosis is that it encompasses an overly broad variety of post-acute sequelae. You have people experiencing everything from scarring on the lungs, liver and kidney damage, to loss of smell. Then there are those who develop dysautonomic conditions like POTS or who are later diagnosed with ME/CFS and experience Post-Exertional Malaise. There is also a very large (perhaps even the majority) group of persons who will experience a prolonged but temporary period of post-viral fatigue; these are the people who recover gradually on their own, generally within a timeframe of six to eight months. It's not really exercise that leads to their recovery, they would have recovered on their own, and may even have recovered more quickly through a program of radical rest. My beautiful girlfriend is dealing with some post-viral fatigue right now after having gotten sick with mononucleosis this past summer. It's been a real struggle for her dealing with it, but she's also not experiencing PEM, so I'm confident she'll fully recover.

Many of the people who make claims about recovering from "chronic fatigue syndrome" through exercise therapy or some psychological treatment are in this post-viral fatigue category and mistaking correlation for causation and forgetting that the plural of anecdote is not data. The data overwhelmingly supports the notion that for patients experiencing PEM, graded exercise leads to a worsened disease state and a potentially permanently lowered baseline. Before I was diagnosed it's precisely how I inadvertently powerlifted, nightwalked and gradschooled myself into becoming housebound.

And having lived with ME at varying degrees of severity going on twenty-seven years now, I gotta say, it's very boring resting all the time. You get antsy fast. If all it took to get better was walking a bit more every day, I'd jump at the chance, but exercise doesn't really do much for chronic CD8+ T cell exhaustion, or hypofusion causing excess calcium and sodium buildup in skeletal muscles leading to mitochondrial damage. There was a paper that came out just a few months ago that published the results of analyzing blood samples from nearly 1500 ME/CFS patients and 130,000 healthy controls, and they discovered hundreds of biomarkers which indicated everything from insulin resistance to poor blood oxygenation, mitochondrial dysfunction, and systemic chronic inflammation. You can't fix any of that with exercise.

It's all a mess, there really needs to be stricter research diagnostic criteria, and better delineation between the various subtypes. It would clear up so much confusion, but that's also why there haven't been tighter criteria. Exercise and therapy makes for a very inexpensive treatment, one that insurance companies are far more willing to back than experimental anti-viral treatments or IVIg therapy, and in some countries the disability allowances for psychological conditions is less than for physical conditions. If you keep it ambiguous if Long Covid or ME/CFS or fibromyalgia or POTS are physical or psychological diseases, well you save austerity governments a few bucks there too.

[duckdotimg]

Said I would post them eventually, and here they are... my for-fun redesigns of the main Replikas with see in game, Elster and Ariane being the primary focus of course

If you are curious about my general thoughts and on why I did this fun little thing, and my personal criteria doing it, feel free to read below!

Let me just say that I love Signalis to bits. It has a beautiful, heart-wrenching story. But - and this is just my personal opinion, and without any animosity truly - the style of the cutscenes (not the 3D in-game style or the models) is not my cup of tea. It's just my taste. My personal style just cannot accomodate that kind of stylization anymore, and even if I tried I couldn't draw the replikas as they are in game for the life of me. That said it's still a beautiful game. So if I draw more fanart (which is likely), I will probably use these designs.

Analyzing the approach I took when doing these redesigns:

I wanted the Replikas to have a clear correlation between each other, while still being unique in small ways besides hair, body and armor. This resulted in trying to instill diversity in their faces by making their noses reminisce the beaks of the birds they are named after.

All of the replikas, as you may notice, have much more practical hair. No bangs in front of the face anymore. Personally I think Elster, Starling, and Ara units especially should not have bangs - because of the kind of tasks they are committed to by design. It could hinder their efficiency in carrying out their work - so, no bangs for anyone.

I have given them all top surgery (joke). No faux-boobs except the Eule. The reasoning is the same as above: they are simply not practical! The only exception are the Eule, because...

...I am bad at wording things but to me it's because Eule in concept are supposed to evoke also, besides other things, a 'feminine' gender normativity with them being the main workforce of the Nation but also cooks, teachers, etc (jobs that in our real world, for many years, were relegated to 'only women'). This also reflects to how I have given Eule shinier lips, a fuck-ass bob (middle part to evoke the shape owls have) and (optional) eye make-up.

On a cosmetic note, Stars have white hair tips as a way to more directly pay homage to their avian namesake. And it looks cooler (imo).

Storches and Kolibri have eye make-up/"war paint" and they're meant both to evoke a further feeling of authoritarianism and to intimidate other replikas or gestalts into complying with their orders. For Storches I was inspired particularly by the face make-up used in a certain scene in Suspiria (the 2018 Guadagnino reimagining), and not just for cosmetic reasons! Kolibri's are more generally inspired by the hummingbird's actual appearance.

Ara's grease marks are reminiscent of the pattern usually found on macaws' faces! Not all of the Ara's dirt looks this precise, but well, I thought it would be a fun touch.

Noted before in my previous fanart posts but Ariane is decidedly more sickly-looking but with an extra step. While Elster loves Ariane very much no matter how she looks, I think before the ending of the game she still has an 'idealized' version of her in her mind, albeit still a sick-looking one: long haired Ariane. In my idea the further you get to the end of the game, the more Ariane in the flashback flashes looks how she actually is - hairless, with missing teeth, and extremely irradiated.

Are these like, headcanons I think everyone should adopt when drawing replika and/or ariane...Honestly no idgaf... Just do what you want... I just liked coming up with these and wanted to explain my thoughts. Again I love Signalis and regardless what I think or not of the official style of it, love is love. What else is there to say about it. You should draw these fucked up lesbians however the hell you want which includes meeee and I'm exercising the right to do so

Maybe I'll also draw Adler, Falke and Mynah in the future but they're not here because by principle there is not much I would change about their designs. I have a vision for Falke which is not as drastic as these I drew for now. For sure I'll eventually draw my own ideas for the other gestalts in the story, but I'm gonna take a break and go back to OC stuff now 👍

If you read till here you are nuts and I love you. Let's all get ice cream together

[tacticalprincess]

himbo!könig is so gymbro coded. it’s like the two things his brain chose to retain info about are nutrition and exercise, and he could talk about it for hours to anyone that’s willing to listen — which somehow always ends up being you. you just don’t have the heart to tell him to shut up when he’s speaking so passionately, mansplaining the benefits of creatine while you nod along absentmindedly. he’s not even patronizing about it, he feels so much pride for being able to teach a pretty, smart girl like you something, especially when it’s one of his biggest hobbies.

you accompany him to the gym just to ogle him while he lifts weights heavier than three of you, swinging your legs back and forth whilst relaxing on a machine. god he’d be such eye candy; all sweaty and red from exertion, large, chiseled muscles bulging and straining. all the filthy noises he’d make fuzzing up your brain until you’re unable to stop your mind from wandering, correlating it to how he sounds when he’s inside you. it’s one of your favorite forms of entertainment, your panties always embarrassingly damp by the time you leave. at some point you ask him to bench you and he’s all over it, “count for me, ja? nice and loud.”

it doesn’t matter that you’re not much of a gym rat yourself. he jokes that he likes having you there as motivation anyway, and he’s always showing you, his cute little trophy girlfriend, off to his gym buddies. parading you around the gym :( he usually doesn’t speak much to others, but he’d feel so confident with you on his arm.

afterwards, when you’re all pent up and achey from listening to him grunt and watching him sweat all day, you have no choice but to ride him into oblivion, bouncing up and down on his meaty cock like your life depends on it. he’ll feed you some of his protein shake when you’re all done — “that was a lot of cardio, hase. you gotta fuel those muscles.”

“könig…”

“what? you ever heard of muscle atrophy?”

[fitnessadvicethatfitsinyourlife]

Listen, if you think you don't have abs, I promise you, you do have abs. You may even have strong abs. What you don't have is ab definition.

They aren't visible because they are insulated by a layer of fat. And this isn't inherently a bad thing. In fact, studies show that health measures correlate much more with fitness, not fat mass.

"Fitness" in the study linked above, is defined as: "eating 5 or more fruits and vegetables daily, exercising regularly, consuming alcohol in moderation, and not smoking nicotine."

Fat fit people had the same mortality rate as thin fit people. Weight is not the salient factor.

So please don't think training your abs is only for people who can see them. That muscle mass is serving you whether it's visible or not.

[wumblr]

it's been litigated ad nauseam but the answer is so simple i can't stay out of it: "economic metrics are good" "but i feel economically bad" of fucking course you do, capitalist economics are first and foremost an exercise of wealth expropriation from the working class. hello?? it's not a coincidence they're up while you're down, that is their entire function. they're inversely correlated on purpose. a good capitalist economy can only arise from putting people in a bad way

[minecraft-inspo]

A couple of birds I modeled and textured for the Prehistoric Nature mod

Confuciusornis

Known from Yixian and the overlying Jiufotang Formation of China, this animal has been found in great abundance, numbering hundreds of specimens. Like many modern birds, Confuciusornis was likely sexually dimorphic, with distinct male and female forms. However, the exact nature of this dimorphism has long been controversial, with the big question being whether the tail streamers, known from only a fraction of preserved specimens, were present in both sexes. Fortunately, a 2024 study based on nearly 200 specimens found a statistically significant correlation between the presence of tail feathers, total body mass, and limb proportions, supporting the conclusion that the tailed form most likely represents the male sex. Also like modern birds, Confuciusornis completely lacked teeth, though this appears to have been a convergent innovation, as teeth were still present in several lineages closer to the Neoaves.

Enaliornis

Enaliornis is a genus of primitive Hesperornithiformes that lived from the Albian to Cenomanian in what was then the Tethys Sea. Despite being known from numerous individuals and three separate species, it is incredibly fragmentary, and any reconstruction is largely an exercise in speculation. It is unknown whether it was flightless like more derived Hesperornithiformes, as the forelimbs are not preserved. Like its later cousins, Enaliornis was a specialized foot-propelled diver, though it was likely still capable of upright terrestrial locomotion.

Check out the rest of our recent work on the Prehistoric Nature discord server!

[kerena]

THE EFFECTS OF TRANSITS AND SOLAR RETURN CHART :🌟

Of courses I know that not everyone will relate to what is writen in this post.

Based on personal observations.

Reminder : I’m not a professional astrologer, what I said is only based on what I have learned and my research.

Transits in astrology is the time when planets move across your birth chart. These transits are important especially when they come into conjunction with personal planets (especially sun or moon) or personal points (ascendant-descendant). When they aspects these points you are more able to feel the effects. However, you can also feel the effects of transits, particularly for major transits (transits which concern planets like Saturn/Pluto/Neptune/Uranus and Jupiter that have a longer transit and spend more time in certain areas in your birth chart.

Solar return chart is an annual chart that start the time of your birthday and can predict your next twelves months.

Both have influence in your life and when you except a change in your life like meeting new peoples/friends, start a new daily routine, start exercising, loses friends, starting a love relationship, meet your possible partner, change career, separation, moving abroad etc … all of them can be influenced by transits and solar return chart. You can be able to see a correlation between your current life and the transits of the planets.

However it’s important to remember that theses transits (SR included) chart will brings somes changes in your life (any kind of changes) that can lead to important changes or important decisions making or even highlights possible outcomes/changes/events, so it’s important to not be overly defeatist. This is temporary. Another thing : if you see a placement in your chart with a specific reputation (good or bad -> especially bad), is important to take a step back (sometimes it can lead to meaningful improvement about yourself and your life).

Sometimes those transits just don’t have any similar effects as you can see in some observations posts. You should look into your personal experience and your own perspective.

Some observations :

💫Neptune transit your 1st house : you can be overly idealistic about the world around you. You can see the world though pink colored glasses and you may, sometimes and possibly, find yourself being disappointed in some things you are faced with. You can be more interested in occult, astrology and any things like that. You can have an over idealistic vision on life, about yourself and your relatives. It could be difficult to takes or accept your responsibility in this life and you can be detached towards the practical aspects of life. Otherwise: sometimes you can crave more times alone -> maybe you can experience loneliness and probably liking it.

💫Saturn transit 1st house : Can show change, you can change your diet, start a new workout routine (or start a sport). You can present yourself as a new person, you can be more mature and taking your responsibilities. Maybe during the 12th house transit you have developed fears/anxieties and you may have to work on them during this transit. It could show struggle too so for example : you may struggle to lose weight (if you want to). Struggle to keep your routine going or your goals. You might have more responsability or you can take more mature decision and be more "adult". Can show the start of a new cycle and you can leave old habits behind you or you may want to grow yourself to leave thoses habits. But it could be difficult to keep this new routine in your life and consistently. You seek improvement but you have difficulty to maintain it, it’s your challenge to keeping it.

💫Mars transit 1st house : During this transit you can be impatient, more agressive, you can be easily irritated. You can takes more actions/be actions-oriented. You can take things more personally. You can be more confident but sometimes the opposite can happen. Objects/things can be broken too. Physically (it’s pretty known but) you might have redness on your skins especially on the face and/or rash probably caused by the fact that you can be more sensitive to stress.

💫Uranus in 7th house in solar return chart : this can show a unexpected changes in your partnerships (not only romantic but platonic too). You may face a betrayal by a relative that led to this change. If mars is present in this house or influence this house though aspects, it can accentuate the chance that a betrayal could happen or this change could lead to conflits. Several scenario could happen but this is what i have see. Note : during the year where i had Uranus in 7th house i also had an scorpio rising -> during this year one of my close friend betrayed me => this betrayal lead to an transformation (scorpio rising).

💫Mercury in 10th house/conjunct mc ; Saturn in 10th/conjunct sun-mc ; Sun in 10th house in SR : theses placements can show a year where you need to work hard and a lot (especially with Saturn). With Mercury you can work for study and/or during this year you will focus a lot on study to be certificate (if there is one going). If Saturn is with Mercury in 10th house you may struggle to study or you will work really hard. But if Sun is present it may indicate that you will shine because of your work (not only for study) => you may get your certificate or pass your exam hands down (in case of study) or maybe you will get a promotion and if sun sit along with Saturn you will shine and be proud of you because you get what you’re working for by your hard work and discipline (saturn). It can be a year where you have a certificate and you need to put efforts to get this certificate. This is a possible scenario if sun-mercury-saturn are together. This can happen in working area too (not necessarily studying), but I just make the link between mercury->education)

💫Planets in 6th house in SR : when you have planets in this house you may want to take care of your health. Maybe you will have an awareness about your health => you may change your routine in a more healthy way. Sometimes it can become an obsession (especially with Pluto or if you have a stellium). In a lot of case you will focus a lot on your health. With mars you can give a lot of energy to your health. With venus you will think that this would allow you to be more attractive or you may want to be more attractive and be the best version of yourself. It can show a glow up. In another way, you can feel more anxious about your health and possibly this is because of your anxiety that you take care of your health. You might realise how important it is to taking care of your health. In general you can be more anxious in your daily life and if you have Pluto you may have transformations (in your routine etc..) “that can” make you worried if you don’t maintain it.

💫Moon in 1st house in solar return chart : It could be easy to you to put boundaries and respect your emotional needs. You may want to recharge yourself a lot and It could be easy to refuse some interactions because you feel It could draining you. You might be able to stop making things that make you feel bad and stop doing things that you don’t really like. Maybe more easily exhausted during this year.

💫Jupiter in 9th house in solar return chart : you could have a big desire to pursue your studies abroad, probably you’re seeking adventure and new experiences and you might be tired of your routine. You can looking at your life in a different way and wanting something different and more exciting. Also you can seeking something that speaks to you in a “soul level” your likely to wanting something that give a sense to your life and that is connected with how you are and how you feel. You can be inclined to working at knowing what you really want in your life and finding yourself. You may doing well at your studies.

-> The year when I had moon and pluto in the 8th house of my solar return chart I got a crazy obsession towards my crush.

💫When some people said that Libra rising in your solar return chart could make you glow up is true!! When I had Libra rising in my src I was really invested at improving my style and external aspects of my appearance. I was more coquettish and wanted to feel better in my own body. I improved my style during this year. (I developed an obsession towards pink tinted lip balm).

𝐓𝐡𝐚𝐧𝐤𝐬 𝐲𝐨𝐮 𝐟𝐨𝐫 𝐫𝐞𝐚𝐝𝐢𝐧𝐠.🤍

[transmutationisms]

Hey. So that claim that stimulants do completely different things for people who “have ADHD” and “don’t have ADHD” is obviously bullshit but I was wondering if you happen to have read anything I could refer to about that

Okay I want to try using this to break down how I would actually approach this type of question, inspired by some posts I've seen recently about how to read and analyse things that are wrong / bad / liberal.

I don't have, off the top of my head, a published & refereed source that discusses this particular claim. I'm pretty certain there is at least one such thing out there. But I'm also pretty confident it won't be very good. The claim it's responding to is relatively historically recent, & is cloaked in still-fashionable neurobiological terms. Also, the literature on ADHD is bad in general, and so is the general quality of the kinds of imaging studies that are cited to support such claims about 'brain differences.'

If I were writing a literature review or a historiography, here is the part where I would need to go find these things anyway. Then I would have to explain how they make their arguments and what's missing, and depending on the scope of the piece I might have to explain my own philosophical / political position, and advance my methodological critique of the literature I just spent several days finding & reading.

Fortunately I'm writing a tumblr post & my sense is your actual question is "how can I better argue against this obviously bullshit claim," so I don't have to do any of that. There's not really much point sinking that kind of time and effort into finding a source I already think is unlikely to adequately make the argument I'm looking for anyway.

Instead, I would now look at the claim itself. What must be true in order for it to hold?

ADHD brains differ from non-ADHD brains

This difference is relevant to the action/metabolism of stimulant drugs

Okay, claim two on that list requires dealing with psychopharmacology & very exact physiological mechanisms, which means a shitload more reading and most of it punishingly dry and technical. Sad & bad.

Fortunately, though, I already know -- from every reading ever, as well as my experience existing on earth -- that ADHD is not diagnosed by any sort of brain scan, anatomical observation, blood test, etc, but by subjective (yes, even if they made you do it on a computer) clinical observation. Hmm, that's super weird for something that is a 'brain difference.'

I also know that psychiatric categories are difficult to correlate with biological observations even where those observations do exist, because an imaging study on ADHD is necessarily only pulling the 'ADHD sample' from people already diagnosed with ADHD. It's circular. Philosophically this is the same problem I laid out in section one of 'What is an alien?' (which you can read & understand even if the main topic of the essay doesn't interest you).

And I also know that brain imaging studies generally are riddled with serious methodological flaws (post discusses the dead salmon study among others) and don't actually produce meaningful, replicable biological distinctions in any kind of correlation with psychiatric categories (also, variation within categories is also very high).

Oh, wait. Now the claim above looks like patent nonsense with zero philosophical foundations. The burden of proof is on whoever's making that claim, & the basic underlying principles are wrong. Yayyyy.

This exercise means 1) I've sat down and reasoned through my own opinion, giving me clarity on why I think what I do and what evidence would change my mind and 2) from now on, when I see someone else make the claim I'm responding to here, I'll know off the bat that they haven't done the same & are starting from a very credulous attitude toward very low-quality research. And I didn't do this by trawling the literature until I found the exact thing I was looking for, but by thinking through the arguments and evaluating a body of literature that is generally explicitly hostile to the kinds of critiques I make & respect.

[literaryvein-reblogs]

More Writing Notes for your Sex Scenes

Sexual Arousal - the physical state of being sexually "turned on."

You can become aroused by sexual thoughts, erotic media, or sexual stimulation.

Arousal is the first stage of the sexual response cycle, followed by plateau, orgasm, and resolution.

Arousal can be a pleasurable standalone sexual activity—no masturbation or partner needed.

Ways to Get Turned On

If you want to engage in sexual activity, either with yourself or a partner, try these arousal-inducing activities to set the mood.

Take the pressure off. Set a gentle intention to get aroused, and open yourself up to sexual possibility. If you're feeling worried about something, especially your sex drive, it can be hard to get in the mood. Try journaling, breathing exercises, or meditation to manage your stress before trying to masturbate or have sex with a partner.

Listen to music. Putting together a sexy playlist of songs that make you feel confident and relaxed is a great way to prepare for masturbation or partner sex.

Create mood lighting. Warm, incandescent bulbs can create a relaxing atmosphere. Dim or turn off overhead lights, cover lightbulbs with lamp shades or fabric, or light candles to create a sexy ambiance.

Prioritize self-care. Caring for yourself can help you connect with your body and enter a more relaxed state of mind. Practice wellness by taking a candlelit bubble bath, engaging in a hobby, or working out. Another example is rubbing lotion on your body, which can easily transition into self-massage—one of the best types of solo foreplay.

Explore sex toys. The use of vibrators, dildos, butt plugs, or other sex toys can lead to arousal. Try turning a vibrator on and feeling the vibration with a finger, or apply lube to a toy and rub it on your inner thigh to get aroused.

Read erotica. Reading erotic literature (or sexts from a partner) can lead to arousal, especially if you find your mind wandering while massaging yourself. You can also try listening to audio porn, which allows you to close your eyes and use your hands to caress your body.

Look in the mirror. For a person with a vulva, a handheld mirror is one of the best ways to get to know your own anatomy and explore your arousal triggers. Seeing your own body in the mirror can also be a huge turn-on. Check yourself out in the mirror and touch parts of your body that feel good, or give yourself a gentle head or neck massage.

Sexual Arousal - often overlaps with sexual desire, which simply refers to wanting sex but doesn't always correlate with a physical response.

For most vulva owners, sexual desire is associated with hormones.

Higher levels of estrogen are associated with increased sexual desire, while higher levels of progesterone might decrease sexual desire.

It’s worth noting that hormone levels can change throughout the menstrual cycle, after menopause, and due to medications like birth control and hormone therapy.

Stress, illness, and life changes can also impact sexual function.

If you find that your physical arousal doesn't match up to your sex drive, talk to your doctor or a sex therapist.

How Vulvas Respond to Arousal

The physical expression of arousal can look different for different people, but vulva owners may experience these physiological changes when they are aroused:

Increased blood flow: The erectile tissue in the labia, clitoris, and nipples may enlarge and/or harden.

Lubrication: The vaginal walls may expand and lubricate.

Increased blood pressure: Arousal may increase both blood pressure and heart rate.

Ways for Vulva Owners to Trigger Arousal

If you want to get aroused or turn on your partner, consider these techniques:

Use your brain. Physical touch can lead to arousal, but the brain might be the most important sexual organ. Sexual experiences activate dopamine receptors in the brain—the neurotransmitters responsible for the sensation of pleasure. To trigger arousal, seek out sexual stimuli such as porn, erotica, and audio porn, or think about your sexual fantasies. Mental health is an essential part of your overall well-being, and taking care of your mental health—even just by getting consistent sleep and exercise—can also boost your sexual health.

Stimulate erogenous zones. Erogenous zones are parts of the body that can trigger arousal or pleasure when touched. These zones can be different for different people, but some of the most common erogenous zones include genitalia, nipples, breasts, neck, mouth, hands, feet, thighs, and butt.

Add lube. Simply put, lubrication increases sexual pleasure. During foreplay, use a little lube to massage your breasts, thighs, or any place that feels good. When you're ready, apply lube to the vulva. For many vulva owners, the level of moisture the vagina produces naturally does not always match their sexual motivation. This is especially common after menopause when estrogen levels decrease, and it doesn't signal any kind of sexual problem—it just means you need more lube.

Libido - (also known as sex drive or sexual drive) a person’s reflexive arousal abilities.

A person with a low libido may experience less sexual desire than someone with a higher one.

As a result, a person with a high libido is more likely to seek out engagement in sexual activity, whether through masturbation, partnered intercourse, or the pursuit of an active sex life.

Causes of Low Libido

Low sex drive has many potential causes, though it is not a cause for concern if it doesn’t impact your or your partner’s life adversely. Here are some common reasons for a reduced sex drive:

Alcohol or drug use: Heavy drinking or consumption of recreational drugs can make it harder for a person to achieve ejaculation or maintain arousal.

Medical conditions: Several common physical health conditions can result in a lower sex drive, including fluctuating sex hormones (like estrogen or testosterone levels), which change throughout a person’s lifetime. Decreased libido can also result from reactions to certain medications or related health problems, like vaginal dryness or erectile dysfunction. The aftermath of surgery can affect a person’s sexual organs or blood flow, potentially leading to lowered sexual desire.

Mental health issues: A person’s mental well-being directly impacts their desire to have sex. Regardless of how far in the past it may be, trauma from past sexual abuse can foster lifelong low sexual desire. Low self-esteem or body dissatisfaction can lead to performance anxiety, making it harder to feel sexy and curbing one’s libido. Conditions that affect a person’s motivation (like depression and anxiety) can likewise lessen one’s sex drive.

Relationship problems: Loss of libido may be a side effect of unresolved relationship issues with your partner. While it’s normal for couples to have less sex the longer they’ve been together, a lack of trust or poor communication can make their sex life less active.

Sexual incompatibility: If you and a sexual partner want different things from sex, it can be challenging to achieve the physical and mental conditions necessary for a pleasurable interaction. Similarly, if one partner reaches ejaculation long before the other without taking care of the other partner, it can create tension and resentment.

Stress: The everyday stress of lifestyle changes or a poor work-life balance can be draining physically and mentally, leaving little energy for sexual arousal. Lack of regular sleep can further exacerbate the situation.

How to Increase Libido

Just as low libido can have many causes, there are many potential ways to address it, including the following measures:

Aphrodisiacs: While there isn’t much data to suggest that foods typically thought of as aphrodisiacs affect libido from a physical standpoint, their psychological placebo effects (serving to get you in “the mood”) can still be helpful if they make you feel more confident.

Experimentation: Trying new forms of sexual experience—or means of intimacy with your partner that don’t involve traditional sex—can lead to productive discoveries that help you reach new levels of desire for your partner. Experiment with sex games for couples or incorporate sex toys to mix things up in the bedroom.

Hormone treatment: If a medical professional determines that you have a hormonal imbalance, they may prescribe a course of treatment to adjust your hormone levels.

Relationship counseling: If you and your sexual partner aren’t communicating effectively, hiring a sex therapist or couples counselor to facilitate an open dialogue can be beneficial. Working with a professional may help make it easier for you to express sexual fantasies and fears to each other.

Stress management: Finding ways to reduce stress in your life can free up mental energy and motivation for sexual arousal. Increasing physical activity and maintaining a regular sleep schedule can also help.

Orgasm

Orgasm - a sequence of muscle contractions that occur in the pelvic region of the body at the height of sexual pleasure.

For penis owners, orgasms tend to culminate in the release of semen from the urethra.

Vaginal orgasms, and other types of orgasms, may not involve a release of fluid, but they nonetheless provide immense pleasure.

Direct stimulation of erogenous zones, emotions, and even dreams can lead to orgasm.

Types of Orgasms

An orgasm can involve varying types of sensations and many different body parts. Consider some of the wide variety of orgasms the body can produce:

Penile orgasm: A penile orgasm occurs with the ejaculation of semen from the penis. In addition to being highly pleasurable, ejaculation is a biological necessity for reproduction.

Clitoral orgasm: For a majority of vulva owners, the clitoris is the key to sexual pleasure. Between seventy and eighty percent of vulva owners can only achieve orgasm through direct clitoral stimulation. Most vulva owners require stimulation of the clitoris to achieve an orgasm, whether during masturbation with vibrators or penatrative sex toys, or during sexual intercourse.

Vaginal orgasm: For vulva owners, vaginal penetration or stimulation of the vaginal canal can lead to a vaginal orgasm.

Cervical orgasm: For some vulva owners, the cervix is an erogenous zone. Stimulation of the cervix, or the A-spot or O-spot on either side, can lead to cervical orgasm. When stimulating the cervix, be gentle; for many people, pressure on the cervix can be painful (especially during menstruation, when the cervix is extra sensitive).

Anal orgasm: An anal orgasm occurs when you climax from stimulation of your anus, which is full of sensitive nerve endings. Penis owners can experience a unique prostate orgasm from anal stimulation; anal sex stimulates the prostate, a sensitive organ commonly known as the P-spot. Be sure to use plenty of lube when engaging in anal sex.

Nipple orgasm: For some people, the nipples are an intensely erogenous zone, and their sexual stimulation can produce an orgasm much like a penile or clitoral orgasm.

Blended orgasm: A blended orgasm involves multiple kinds of orgasms simultaneously. In most cases, a blended orgasms will feature some combination of vaginal, clitoral, penile, or anal orgasms.

Coregasm: A coregasm is an orgasm achieved by doing core exercises that engage the pelvic floor muscles. These muscles, which are also stimulated during anal sex, can cause arousal. You may need additional sexual stimulation to increase blood flow to your penis or clitorous and reach orgasm from exercise.

Multiple Orgasms - can be one of two things—either a series of distinct orgasms or an orgasm followed by a sequence of additional involuntary pelvic floor muscle contractions.

This experience appears to be much more common in vulva owners than in penis owners, since penis ejaculation initiates a longer refractory period (the recovery period during which your genitals are unresponsive).

That said, some penis owners get around the refractory period by learning to orgasm without ejaculation, while some vulva owners never or rarely experience multiple orgasms.

Tips for Having Multiple Orgasms

Use these tips while masturbating to learn more about your own pleasure, or try them with a partner to spice up a sexual encounter.

Relax. Starting a sexual activity with the goal of reaching multiple orgasms—solo or partnered—can put a lot of pressure on you. When trying these techniques, open yourself up to the possibility of increased pleasure, and accept that you may or may not experience multiple orgasms. Breathe deeply during stimulation to keep your mind and body relaxed.

Do Kegel exercises. Performing Kegels involves tightening and releasing your pelvic floor muscles, giving you more control over the muscle group. Strengthening your pelvic floor can lead to more intense orgasms. Contracting these muscles during masturbation or partner sex can also intensify orgasms and even bring you to climax.

Practice edging. Edging is a method of extending sexual arousal by getting close to the point of climax and then holding off. This practice is key for a marathon session with multiple orgasms. For people with penises, edging can help you increase sexual stamina and can even train your body to orgasm without ejaculating, allowing you to experience multiple orgasms within a single session.

Use lots of lube. Simply put, lube makes sex feel better. Even if your body produces sufficient natural lubricant, adding more lube to the mix can enhance your pleasure, especially over the course of a longer session in which you experience multiple orgasms.

Stimulate different erogenous zones. If one erogenous zone feels overstimulated, try stimulating another orgasm-inducing area. For vulva owners, if clitoral stimulation feels too sensitive after your first orgasm, back off of the clitoris and try stimulating the A-spot instead. For people with penises, you might try a prostate orgasm and then stimulate your penis. Try switching sex positions to keep things interesting (and comfortable).

Work the refractory period. Many people find that they're either unresponsive or uncomfortably sensitive after the first orgasm. If you need to take a time out from genital touching, you can still touch other parts of your body to prolong arousal. This is a great time for some foreplay techniques, such as massage or nipple play.

Practice orgasm without ejaculation. For many penis owners, ejaculation will cause you to become unresponsive to genital stimulation. One way around this is to practice having an orgasm without ejaculating by contracting your pelvic floor muscles just before you ejaculate.

Add toys. A sex toy, such as a wand-style vibrator, can be the key to heightening sexual stimulation and orgasming multiple times.

Erogenous Zones - areas of the human body that are especially sensitive.

During sexual foreplay, stimulating these areas can encourage relaxation, promote blood flow, build arousal, enhance sexual pleasure, and help you or your partner achieve orgasm.

Common erogenous zones include the armpits, lower abdomen, mouth, neck, breasts, buttocks, shoulders, lower back, and genitals.

Every person responds differently to stimulation in these areas, and factors like timing, mood, partner choice, and the type of stimulation can impact your preference.

Erogenous Zones

Here are some of the most common human erogenous zones:

Armpits: Your inner arms and armpits are especially sensitive areas where many people are ticklish. Using a light touch along this area can stimulate the nerves and prompt a desirable response.

Behind the knee: Behind the knee is another sensitive, nerve-rich area of the body. Paying particular attention to it during a full-body massage can elicit arousal.

Bottoms of feet: Feet have many nerve endings and pressure points, and stimulating this often-neglected area with a foot massage or light touching can lead to pleasurable sensations.

Belly button and lower abdomen: The belly button and lower stomach are sensitive areas near the genital region. A touch or gentle tickle near these areas can generate a strong sexual response.

Ears: From the tip to the lobe, the ears are full of sensory receptors and are one of the most sensitive erogenous zones on the body. Many people feel significant arousal when receiving light nibbles or kisses on their ears.

Genital region: Genitals are the most commonly known erogenous zones and the ultimate source of sexual arousal. For women, specific erogenous zones in the genital area include the pubic mound, the clitoris, the G-spot (two to three inches inside, on the front vaginal wall), the A-spot (four to five inches inside, on the front vagina wall), and the cervix. For men, specific erogenous zones in the genital area include the head (or glans) of the penis, the frenulum (the underside skin where the shaft and the head meet), the foreskin (for uncircumcised men), the scrotum, the perineum (the skin between the penis and anus), and the prostate (reached inside the rectum).

Hands: There are many nerve endings in the hands that you can stimulate during foreplay. Palms and fingertips are especially sensitive to light kissing and licking. Slowing kissing or sucking a finger can also be pleasurable for some recipients.

Inner thighs: The inner thighs are especially sensitive, so using a light touch along this area, especially as you move toward the genitals, is often incredibly pleasurable for the receiver.

Lower back: The small of the back (also called the sacrum) is a delicate and vulnerable part of the body for most people, so brushing or holding it during intercourse can evoke pleasure.

Mouth: The mouth is a robust erogenous zone, which is one reason why kissing is such a popular part of foreplay. Lips, teeth, and tongue are all great tools to use when stimulating your partner’s mouth.

Neck: The neck is one of the most popular erogenous zones, from the nape at the back of the neck to the sides below the jawline. Many people enjoy stimulation along the neck with a light touch or kissing.

Nipples: The nipples and the areolas (or the skin around the nipples) are an incredibly sensitive hotspot on the body and is closely tied to the sensations in the genitals. Many people vary widely in the sensitivity of their nipples—some are too sensitive to enjoy sensations, while others enjoy rougher play such as biting or nipple clamps.

Scalp: The scalp has many sensitive nerve endings, which is why scalp massages can be very enjoyable. Gentle massaging or hair pulling can activate these nerves and send pleasurable sensations throughout the body.

Wrist: The delicate skin of the inner wrist is a small erogenous zone that can build toward extreme pleasure. Using a light touch along your partner’s wrist is a great way to initiate foreplay.

How to Stimulate Erogenous Zones

If you want to learn how to incorporate erogenous zones in the bedroom, check out the following tips:

Check in with the individual. While everyone has erogenous zones, the levels of pleasure that each person receives upon stimulation of these areas varies widely. These differing sensitivity levels make it difficult to predict if someone will respond favorably to stimulation in an area. The best way to enjoy erogenous zones while promoting sexual health and wellness is to talk to your partner to determine what they like, or, if you’re both comfortable with it, exploring in a safe environment to see what you both like.

Experiment with different sensations. You can use your hands and mouth to stimulate erogenous zones, or lubricants and toys—like a feather tickle, a gentle nibble, a liquid lube, or a vibrator or other sex toy. You can also try temperature play—for instance, trailing an ice cube around your partner’s navel or drinking hot tea and then trailing your tongue along the nape of the neck. Your partner’s different erogenous zones will react differently to stimulus, so experiment and find what works best for them.

Take it slow. The body has many erogenous zones, but that doesn’t mean stimulating them all at once is the best way to elicit pleasure. Slow, teasing foreplay can be extremely rewarding for you and your partner because it builds anticipation and elongates pleasure. As you work to stimulate your partner, go slowly, and take your time with each body part, building up the pleasure as you enjoy the experience.

Explore during masturbation. Erogenous zones aren’t just useful during partnered sex—they can be a great way to become more in tune with your own body during solo masturbation. Explore different parts of your body during solo play to discover sensitive areas; it’s often a great way to achieve more full-body orgasms.

Refractory Period - a span of time in the sexual response cycle that occurs after orgasm or ejaculation, during which a person won’t respond (physiologically or psychologically) to sexual stimulation and is incapable of orgasming.

During this time, blood pressure and heart rate decrease, the brain releases hormones, like prolactin or oxytocin, and dopamine levels lower to promote rest and recovery.

All people, regardless of gender, experience a refractory period, lasting from a few seconds up to 24 hours.

The terms “absolute refractory period” and “relative refractory period” are sometimes confused with the refractory period in human sexuality. These terms describe the action potential of muscle cells or neurons in the brain and are unrelated to the refractory period of sexual arousal after orgasm.

Factors That Affect the Length of a Refractory Period

Libido and arousal level. If you have a high libido or feel heightened arousal during a particular sexual encounter, you may experience a shorter refractory period, allowing you to orgasm much sooner after a previous orgasm.

Sexual function. Healthy sexual function can often help overcome your refractoriness quicker. In contrast, if you experience sexual dysfunction (like erectile dysfunction or difficulties producing lubrication), you’re more likely to have a difficult time orgasming soon after a previous climax, and your body may need to wait longer before becoming aroused again.

Overall health. Healthy individuals who eat a balanced diet and engage in regular exercise are more likely to have shorter refractory periods than those who consistently eat unhealthy foods or don’t exercise regularly.

Age. In general, younger individuals have shorter refractory periods than older individuals. By age 40, many people experience changes in their libido, hormone levels, and sexual function that can extend their refractory period.

Genitalia. As a general rule, the male refractory period is longer than the female refractory period. The average range for men is between a few minutes and two hours before they can ejaculate again; for women, it’s between a few seconds and a few minutes before they can achieve another climax.

Type of sexual experience. Research shows that the type of sexual experience a person engages in can affect the length of their recovery time. If you engage in solo masturbation, your refractory period may only be a few seconds, whereas your refractory period may be longer if you engage in partnered sexual intercourse.

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