#ways to increase protein diet

[lovinterstellar]

NEW YEAR, NEW ME

this is a collab w the it girl @prettieinpink !!

HABITS TO IMPLEMENT 

Movement (yoga, running, Pilates, walking, gym, etc. Anything that allows you to move your body 

Reflection- make a note of things you would like to improve on. This could be self-love, relationships, 

STAY CONSISTENT

Consistency is key. Make sure to stick to your plan and keep working towards your goals every day. Even small steps are progress. Try to make your goal part of your daily routine. 

HOW TO STAY CONSISTENT 

SCHEDULE- Setting schedules helps really well with consistency. Make a schedule for the tasks you need to do daily or weekly to achieve your goals. This can help you make your goals a part of your routine, making it easier to stay consistent.

STAY ORGANIZED- Keep track of your tasks and goals. Use tools like calendars, to-do lists, or apps to help you stay organized and remember what you need to do.

DISCIPLINE YOURSELF- Sometimes, you won't feel like working towards your goals, and that's okay. The key is to maintain discipline and do the task anyway. Remember, consistency is about doing the task regularly, not just when you feel like it.

START SMALL- Don't overwhelm yourself with huge tasks. Start small and gradually increase your workload as you build consistency.

DON’T BE TOO HARD ON YOURSELF- If you miss a day, don't beat yourself up. Instead, acknowledge that it happened, understand why, and move on. Consistency is about long-term progress, not perfection.

CREATE A PLAN

Once you know what your goals are, create a step-by-step plan on how to achieve them. Break down each goal into smaller, manageable tasks. This might involve creating a timeline, setting deadlines, or identifying resources or tools you might need.

LEAVE THINGS IN THE PAST 

In 2023, I’m sure everyone has had ups and downs, but not letting them define you as a person is something that has to be done in order for you to become a new person.

HOW TO LEAVE THINGS IN THE PAST

ACCEPTANCE-  Acknowledge the past and accept it as part of your life story. Understand that it's something that has shaped you but doesn't define you.

FORGIVENESS- Forgive yourself and others. Holding onto resentment only harms you. Letting go of grudges can bring a sense of peace and open up space for healthier relationships.

LEARN FROM IT- Every experience, good or bad, is an opportunity to learn. Reflect on these experiences and use them as stepping stones to better decisions in the future.

FOCUS ON THE PRESENT- The past is unchangeable, but the present is in your control. Concentrate on what you can do now to create a positive future.

SET NEW GOALS- Create new objectives for yourself. This gives you something to work towards and helps shift your focus from the past to the future.

PRACTISE MINDFULNESS- Mindfulness is about staying focused on the present moment. Practices like meditation can help you stay grounded and prevent you from dwelling on the past.

ADJUST YOUR PLAN AS NEEDED

It's okay if your initial plan doesn't work out exactly as you thought. Life happens, and it's important to be flexible and adapt your plan as needed. If you find that a certain approach isn't working, don't be afraid to try something different.

PRACTICE SELF CARE

Remember to take care of yourself physically, emotionally, and mentally. This can include things like getting enough sleep, eating healthy, exercising regularly, and taking time to relax and do things you enjoy. Don't forget that self-care is an important part of reaching your goals.

WAYS TO PRACTICE SELF CARE-

BALANCED DIET-  There is no need to restrict yourself from foods but eating a healthy, balanced diet is crucial for maintaining physical health. Try to include plenty of fruits, vegetables, lean proteins, and whole grains in your diet.

EXERCISE REGULARLY- Regular physical activity can help reduce stress, improve mood, and boost overall health. This doesn't necessarily mean going to the gym - it could be anything from a brisk walk to a yoga class

GET ENOUGH SLEEP-  Aim for 7-9 hours of sleep per night. Establish a regular sleep schedule and create a relaxing bedtime routine to improve sleep quality.

STAY HYDRATED-  Drinking enough water each day is important for overall health. Try to aim for at least 8 glasses per day.

TAKE BREAKS- Make sure to take regular breaks throughout the day, especially if you're working or studying. This can help prevent burnout and improve productivity.

DO THINGS YOU ENJOY- Make time for hobbies or activities you enjoy. This could be anything from reading a book to playing a sport to painting. 

  CELEBRATE SMALL THINGS

Don't wait until you've reached your big goal to celebrate. Celebrate small wins along the way to keep your motivation high. This could be treating yourself to something you enjoy, or simply taking a moment to acknowledge your achievement.

REFLECTING ON THE PAST YEAR

Think about how the past year went. Did you learn anything? Did you reach new goals? If you don't the answers to these questions, I recommend further examining your year!!

[silliersage]

Medical expertise

Cw: health play and sadistic feeder

I have recently adored the thought of a health care worker being a feeder. I’d imagine an insanely sadistic doctor who is hell bent on making you as unhealthy and massive as possible. They start you off by offering to curate a meal plan for you maybe not disclosing that they want you to gain. As you notice the changes they insist that exercise isn’t necessary for the meal plan to work. You begin to gain weight and complain and they reassure you that they love your new size and hint that they almost like it more. They steadily update your plan to keep you growing nice and plump as you stay complacent and well fed.

After a while they tell you just a bit of their plans and whip out the funnel for the first time and now you’re in standard feedism territory. Getting fed more and more often and with bigger doses. You notice a diet change with more vegetables in it which your large piggy self obviously complains about but they assure you it’s for the best because what they’re not telling you is that vegetable increase stomach capacity. Your lack of exercise begins to catch up to you and you rely on them more and more. They begin to decrease your protein so your muscles weaken and are replaced with succulent lard.

You don’t even realize that your body has been carefully curated to be as useless as possible. You don’t even notice as your autonomy slips away. They have curated a diet that directly contradicts everything they’ve learned about keeping a person healthy. Your lard begins to slow you down at around 400 but god it feels like it’s got to be way more. They take you in as a special patient which of course means mandatory bed rest. You switch to a pure liquid diet consisting of lard ridden weight gain shakes that seem to get heavier every time.

They begin to experiment with your intake toying with your massive body as if you’re nothing but a test to them. You don’t even notice as your shakes basically become pure empty calories. You don’t even move anymore and gosh your body is getting hard to operate. You only ever use your fat hands to play games but even then you do it less and less due to their insistence that you focus on your feedings.

Eventually your body fills the large sized medical bed you’re in. Your gut spills off and your limbs don’t lift. Your mouth is constantly filled with weight gain shakes and you haven’t stopped eating in ages. You’re hooked up to oxygen tubes and a heart rate monitor and constantly complain about how tight your chest feels. They always just silence you and say “shush my little pet you agreed to let me ruin your health. Plus I think you can handle a few hundred more pounds before you can’t take it anymore”

[esmeislewd]

gaslight me into gaining more weight.

Tell me I lost weight, make me complacent on my diet and feel like I am able to take cheat days a little more frequently.

Lie about when my last cheat day was, tell me it was a week ago even when it was a couple of days.

Instill bad habits in me saying I don't need to worry as I'm in perfect shape, a bit of fast food here an extra treat there, get me used to it.

Whenever I complain about clothes not fitting apologise for shrinking them in the wash.

Make me skip going to the gym, take me out on dates instead or ask me to watch a movie on the couch with you when I'm about to go out.

Replace my clothes with ones in larger sizes, replace the labels too, make me believe that I haven't grown.

Hide the scale and don't let me measure myself.

Slowly increase my portion sizes and feed me weight gain shakes instead of protein shakes.

Only let me find out when it's too late and I lack the willpower to do anything about it on my own.

Do everything in your power to break me out of the delusion that I am a fit girl and turn me into a soft, lazy, glutton on a one-way trip to obesity.

[luvrinne]

╰ tips for eating healthy ও

remember that eating healthy is based on long-terms habits, it’s about making balanced choices to nourish ur body in the best possible way

don’t skip breakfast - breakfast gives u energy to start the day and that’s why it’s the most important meal of the day. choose healthy options sush eggs, fruits and yogurt.

includes a variety of foods - be sure to include fruits, vegetables, whole grains, lean proteins and healthy fats in your daily diet. the more variety of foods you consume, the more different nutrients you will get.

control portions - pay attention to the size of the portions to avoid overeating. use smaller plates and serve suitable portions. listen to your body and eat until you feel satisfied, not until you are completely full.

limit the consumption of processed foods - highly processed foods are usually rich in trans fats, sugars and sodium, and lack essential nutrients. try to limit its consumption and opt for fresh and natural food.

drink enough water - water is essential to keep your body hydrated and for the proper functioning of all systems. replaces sugary and carbonated drinks with water to reduce the consumption of empty calories.

cooking at home - preparing your own meals gives you control over the ingredients and the way you cook. avoid eating out frequently, as restaurants usually serve large portions and contain less healthy ingredients.

reduces salt and sugar intake - many processed foods contain excessive amounts of salt and sugar. read food labels and look for healthier options with low salt and sugar content.

plan your meals - organize your meals in advance to avoid resorting to quick and unhealthy options when you are hungry. prepare healthy meals and snacks and have them on hand to avoid falling into unhealthy temptations.

chew slowly and enjoy the food - take your time to eat and chew slowly. this will help you enjoy the food, feel satisfied faster and avoid overeating.

increase the consumption of fruits and vegetables - fruits and vegetables are rich sources of vitamins, minerals and fiber. try to include a portion in each meal and as a snack between meals.

remember there are no tricks for a healthy diet. all you need is desire and will 🫶🏻

@ luvrinne

[softerglow]

stress management tips

don't overbook your schedule, and stay as organized as possible. time block the things you have to do at the start of the week, then work your fun and social plans around that. don't be scared to say no to that lunch or that work thing that would look good but you don't actually have time for. being perpetually available is a disservice to yourself and will have your obligations spreading you way too thin.

plan ahead. try to get any assignments or tasks done well before their deadline. if that's not possible, break the item down into smaller tasks and actually schedule them. plan outfits for events ahead of time. plan out your expenses on a monthly, if not weekly basis. plan ahead wherever possible.

maintain an active lifestyle. exercise is cathartic and reduces stress hormones. set aside regular time to exercise, make it a habit. walk instead of driving whenever possible. find hiking trails near your area for whenever you have a day free to enjoy nature and get some blood flowing.

eat well. try to eat a varied diet with plenty of complex carbs, lean proteins, fatty acids and fruits and vegetables with plenty of antioxidants. this will help regulate stress hormones as well as give you more energy on a day to day basis.

consume caffeine and alcohol only in moderation. if you're drinking to get drunk, or you need a cup of coffee or two to start your day, you need to change your habits.

put your phone away. engage in hobbies that don't require a screen. reading is always a good option. constant exposure to blue light screens will increase your stress levels.

cut out or limit contact with people who drain your energy. there might be people that you love who are going through a hard time but you feel as though your mental health is collateral. set boundaries that are healthy for you. it will make you a better friend in the long run.

stress is a good healthy motivator in small amounts, but it can quickly become overwhelming and affect your quality of life. take care of yourself, because you deserve to be loved and cared for.

[artificial-transmutations]

11:48

Martin was frustrated. It was a late Thursday morning and since some of his classes had been cancelled, he had used the opportunity to throw in an extra training at the gym.

He was really trying to bulk up some muscles and get into bodybuilding, but it was no use. His 21 year old body was thin and athletic, but didn't show any signs of bulking up. He had tried everything, like different training programs, dieting, protein shakes, even some shady hypno files he found on the net, but his muscle mass just wouldn't increase.

He sighed and was about to get dressed, when he noticed discarded piece of clothing under the locker room bench. It was a pair of gym shorts, soaked with sweat, obviously left behind by someone who had worked out before him. Curious, he took them in hand and looked at them more closely. The shorts were light gray and made of cotton-like material, but they seemed very wide, probably belonging to a very fat or very muscular man. They were smelling strongly of man sweat, which made Martin's head swim. He could only think of one thing...

He slowly pulled down his pants and underwear and then started to pull the shorts over his legs. As soon as the first leg was inside, he felt the wet fabric cling to his skin. Part of him felt disgusted by it, but another part was somehow turned on by the experience. He pulled the shorts up further, until his dick touched the wet material of the shorts. They were way too big, just hanging barely from his hips, perhaps only because they were damp and stuck to his skin. The smell was intense and mixed with his own body odor from his workout - although Martin didn't really tend to smell much.

However, it was just turning him on to wear another man's gym shorts, and so, he fished out his stiff cock through one of the leg holes of the shorts and started jerking. Intoxicated by the smell, he pumped like a mad man, his hand slick from pre and the wetness of the pair of shorts. It didn't take long until he erupted in a wide arc over the locker room bench.

Post-Nut-Clarity set in, and Martin finally felt a bit disgusted about him wearing the foreign piece of clothing. He wanted to get out of it quickly and take another shower, just to be sure.

However, as he tried to pull down the shorts, he found himself unable to. It felt stuck, like it was glued to his body. He tried again, this time with more force, but it didn't move. He pushed harder and faster, but the shorts remained firmly attached to his body. After several attempts, he gave up. Perhaps if it had dried up, it would be easier to remove.

So, Martin left the gym, still wearing the foreign shorts and quickly made his way back to his dorm and tried to calm down there. However, even after two more hours, as the shorts had dried down somewhat, he just couldn't remove them. The intense smell had infiltrated his dorm room by now, and, not thinking too clearly, Martin didn't mind the situation all that much. The shorts were comfortable enough and there was no reason to take them off just yet, right? They would come off eventually!

Thinking about it, perhaps he should just go back to the gym. He felt energetic and had nothing more to do for the day, so a quick second session certainly wouldn't hurt.

The training was nice. Martin got into a routine quickly and forgot about time. Only as it was getting dark outside, he realized he should be heading home.

However, there was still the problem with the unremovable shorts. He could take a shower with them on, but then, he would have some soaking wet gym shorts on him that he couldn't get dry very well. The other option was skipping the shower and staying sweaty.

Martin didn't like any of these options very much, but he opted for the latter one. Skipping one shower would probably not hurt too much, and tomorrow he would be able to remove the shorts, he was sure of it.

When Martin woke up the next morning, he was almost late for classes. His bed, no his whole dorm room smelled like him, but he had hardly time to do anything about that. He tugged on his shorts, but they still wouldn't move. So, Martin took his morning piss by pulling his cock through one of the leg holes. It worked, but it was hardly a permanent solution. Still, it was something he could care about this afternoon, now he had to go to class.

In his third course for the day, in the late morning, Martin suddenly felt a churn in his stomach, which rose through his throat quickly. Before Martin could do anything about it, he let loose a loud burp, right in the middle of the lecture hall. Everyone stared at him, even the professor made a short pause before droning on. God, how embarrassing! However, Martin couldn't focus on that, since all of a sudden, his body started growing. His legs and arms suddenly felt much more powerful, as muscles grew in all over them. The t-shirt he was wearing suddenly felt rather constricting and Martin could feel that his biceps were bulging under the sleeves. He looked down and saw that his shorts were way better fitting now as well, with a visible cock print in them. Apparently, his dick had grown as well. However, the worst part were his shoes. The confines of his shoes quickly grew extremely painful, and it felt like his feet were about to burst out of them at any second.

Martin quickly excused himself and ran outside, where he went ahead to peel his shoes and socks off of him. Such a relief. Now his feet could breathe freely again.

He noticed that there were several people staring at him, but he ignored them and walked away quickly towards the gym. Perhaps he'd find some answers there.

However, when he arrived, he changed into a tank top without thinking about it. He was then drawn directly to the weights, starting a workout routine almost automatically. He could see himself in the mirror. He did look impressive! Finally, he could see some progress.

Martin blinked. Was it evening already? He was sweating like crazy, and his muscles felt like they were full of pump. He briefly considered working out some more, but no, something wasn't right here. He returned to his dorm room, not even thinking about taking a shower. He needed to get back on track! This evening, he would repeat the material he missed at his courses today, and tomorrow he would buy new clothes, as his old ones didn't fit him very well now. Luckily, his classes started at noon tomorrow, which gave him plenty of time to go shopping.

The plan sounded good in theory, but it was way harder in practice. Martin tried to concentrate on his studies, but he was distracted easily. Drops of sweat from his brow dropped to his books and wiping away at his forehead only helped momentarily. He needed to remember to drink a lot, if he was still that sweaty after his workout.

To make matters worse, he was constantly aroused. His larger cock leaked precum into his gym shorts constantly, and Martin found himself struggling with the concepts he had to learn. At some point he sighed. It was no use, he needed to let off some steam. He had stroked his cock through his short subconsciously for a while now. Perhaps after release, he would be capable of concentrating better. He fished out his cock through the leg and started thrusting into his hand again. The smell of his arousal mixed with the already strong aroma in his room and brought him over the edge quickly, coming all over his books.

Martin looked at the mess and shrugged mentally. Well, he might as well hit the bed and clean that up tomorrow. No use in trying to study any more today.

The next morning came, but Martin did not think about cleaning up any mess. His bed was slightly damp from his sweat that had continued to transpire out of him during the night.

Still, Martin felt good about himself. His new body was impressive, albeit a bit sweaty. If he had some new clothes, he would look really hot with it!

He briefly considered going to the gym for a quick morning session but decided that had time until the afternoon.

Martin spent the morning shopping for clothes, and he had almost gotten everything, when the clock showed 11:48, the exact same time he put on the pair of shorts for the first time the day before yesterday. Suddenly, Martin let out a really loud burp, even worse than the one yesterday. He had thought that this had been a one-time thing, but again, his body was expanding in all directions. He could see his pecs strain the tank top he was wearing until he heard a ripping sound, as the sheer mass from his body had started ripping the seams. He quickly got out of his large new sneakers that he just bought before his feet started growing again, saving him from a new painful experience.

The new size of his feet was almost comical. Martin was sure he wouldn't find any shoes for them so easily. Looking down on him, he sighed. He looked really good, but most of the stuff he just bought wouldn't fit him anymore. For some reason, this didn't bother Martin much, however. He thought for a moment, before coming to the most obvious conclusion. He should go to the gym.

Exiting the store, he noticed the store clerk opening a window after he was out of the door, but Martin couldn't draw a connection. Finally, he arrived at the gym. He needed to work out shirtless and with bare feet, emitting his more-than-strong stink through the whole gym. He just couldn't stop sweating. Liquid ran over his body, as he was running on the treadmill, soaking the equipment he was using. He also used the weight machines, pumping iron like crazy, and soon enough, his muscles were bulging everywhere.

When he finally stopped, it was late in the night. It was not that he was tired, but he was too hungry to go on. So, Martin decided to visit a fast food restaurant to get something to eat. After ordering a dozen hamburgers, Martin started to stuff himself full. He needed the energy, that much was sure. However, as he was halfway through his meal, a waiter stepped up to him and asked him if it were too much trouble to finish his meal outside. There were other guests, as he put it, that were complaining about his strong odor.

At first, Martin was offended, but then again, as he thought about it, he was kind of proud. It was like his smell was a statement! So, he finished the second six hamburgers on his way home. His bed groaned under his weight, as he drifted to sleep happily.

Martin began the next day by going to the gym, after jerking off into his shorts. Nobody would notice the added bit of moisture anyway, as his shorts were constantly damp with sweat. He started working out early and got into a nice rhythm, until, finally, the clock hit 11:48.

A massive belch roared through the gym, as Martin got even bigger. It was getting ridiculous now. He probably would have to turn sideways to go through doors now, and scratching his back was impossible. His gym shorts were the only piece of clothing fitting him now, and there was little hope of finding shoes or other clothes that could cover his body anymore. Not that he wanted to, anyway. A dumb grin covered his square face. He just loved working on his body and showing it off to anyone strong-willed enough to brave his stench. Even though his size was the very definition of impracticality now, Martin couldn't wait for 11:48 tomorrow.

[dixons-sunshine]

Saw your birthday post and I’m here to say dad!daryl especially during pregnancy would be act like a caveman. You’re growing his child? He’s hunting for a mounting of food (more specifically animals especially deer) and presenting them to you like he’s at an altar. You want something. He’s already got it. Craving something that’s lots to the old world? Don’t worry he’ll do his best and if not he’ll find a suitable replacement. Dad!daryl would do anything for you already, and now you’re with his child… you really get to see how far he’d go.

Let’s not mention if you were ever in a position where he thinks you’d be in danger because he’s animalistic ensuring that you and his baby are okay.

Thank you for listening to my ted talk

Also happy early birthday!!

No because I think about this on a daily basis. You'd think I'm lying but I'm not. The amount of times I think of Daryl as a dad should be illegal lol. My own thoughts under the cut. (Sorry this isn't a proper fic. I didn't know how to write this in a way that would be in a way you deserve, but I loved this so much and didn't want this to go to waste, so I'm doing this. Hope it's okay!)

Basically everything you said is so freaking true. As far as I'm aware, aka on what I've seen in movies and what my mom has told me, the correct meat is an essential part to a pregnant woman's diet. Oh, boy, once you're pregnant and the doctor says that you need protein? You be rest assured that Daryl is not resting until he finds you the best goddamn venison he can. No rabbit or squirrel meat for the love of his life and his unborn baby. Y'all deserve only the best. He'd even fight tooth and nail if he could only find a small deer and there wouldn't be enough venison for everyone in the community and everyone wanted some. You needed it more than they did, and he'd hold someone at gunpoint if he needed to.

I've also wondered a lot about Daryl finding whatever you're craving. A few nights ago, I was really craving chips (fries) but I couldn't go buy any, so I had to make my own. While making it (at 3am if I may add) I thought about Daryl making you what you're craving during your pregnancy. If he can't find what you're craving outside the walls, he's gonna try his damn best to make it. Fries? He's picking potatoes out of the community's garden to make you that. You want a sandwich? He's gonna make you a sandwich. You want some crisps (chips)? He can't make it, but he's not gonna rest until he finds you some. It may be stale, but he doesn't care. Anything for you.

I've seen a couple of videos where the guy stands behind his pregnant partner and raises their belly to relieve some pressure. Daryl would do that! I read it in my favourite dad!Daryl series (Blood Ties by @celtic-crossbow. If you haven't read it yet, I highly recommend it!) and I was like “yes, he would totally do that!” Anything that would help make you even the slightest bit more comfortable, he'd do it. Also, I feel like it would bring a sense of comfort to him when he does that. It'd make him feel more connected with his baby before they're born, y'know?

Don't even get me started on Daryl being extremely overprotective of you. He doesn't want you to be in any sort of danger in general, but the need to keep you safe when you're carrying his baby increases by a tenfold. Your escapades beyond the walls are put on a hold for the foreseeable future. Anything you need beyond the walls, he'll get it for you. And if you don't want him to leave you, he'll get someone else to do it for him. He wouldn't ever let you willingly put yourself in danger, and if you ever were in danger, the people responsible for it would pay dearly.

I have a lot of thoughts on this but my brain isn't working with me right now. Thank you so much for sending this in! I really loved this so much.

[contentloadingandstuff]

Gym Headcanons - Lisa & Ningguang x Male!Reader

A/N: I hope you'll like this one! All the others WIPs are staring daggers at me though... CW: Nothing notable.

Going to a gym? Lisa will pass, thank you. 

All the sweat and all the effort could, if she had to exert herself at all, go towards other things than gaining muscles. What would she use them for anyway? Her strength doesn't come from raw, brutish power, but rather from her brilliance and knowledge. 

For Lisa, getting some gains would be a bad thing as far as her appearance is concerned. She feels great as she is - of healthy weight with some delectable fluff on her belly, thighs and butt. A girl's got to have some meat on her bones, doesn't she? It's perfect for touching and resting your weary head on those plushy thighs. She won't ruin that especially since you're far from complaining about her assets. 

Even if she won't train, Lisa will care for her diet, and will keep an eye on yours too if you ask her to. She'll buy more of her natural yogurts, fruits, granola and other healthy foodstuffs. You'll be in good hands - Lisa will buy you shakes and foods with lots of protein to help build that dazzling body of yours. 

If at any point you find yourself tempted to cheat, she’ll gently remind you of your goal and help you resist. 

She's a vegetarian herself, but will not, to any extent of the word, force her views upon you. She just dislikes the taste of meat, especially when it's fried. The heartburn she feels after is straight up awful. Still, she won't object to making you hearty meals with all the love she has. After all, she has all the time in the world. 

Although she wouldn't ever come to the gym herself, it's different with you there. Lisa will gladly tag along to keep you company whenever she can. She won't hesitate to do her research, helping you in maintaining the proper position and form as you train. Need a break? She'll pass you the water and take away the weights (according to her ability). Feeling tired or bored? Lisa will be there, keeping a conversation or reading out loud to you - this way you train both your mind and your body. She'll get you whatever help she can offer. 

Is she accompanying you to gawk at your bare chest, your tensing, sweaty muscles, hear your masculine groans of exertion as you lift inhuman weights and give it your all? See you doing what men do, pushing yourself to the limit to become bigger, better, faster and stronger? Perhaps. Is that an invalid reason? Not at all. 

After a certain amount of these trips, the mage will start eyeing the exercise mats with increasing curiosity. Of course she wouldn't do any actually tiring exercises, but it wouldn't hurt to stretch a little, would it? Being flexible has a few uses Lisa can't think of, most of which involve you~

The first few times would render her limbs and joints crying in pain as years of “rust” come off. It would surely leave her grumpy the next day, but it's alright - you'll do your duty and massage her pains away, won’t you? 

When going at them, Lisa likes to do stretches that let her poor back get some lovely relief. Every time she begins the cobra stretches of the day, she can't help but sigh in satisfaction. The first one's the best, no doubt about that. On the other hand, those exercises that require her to lean down are the cause of her pains rather than the relief. Toe touches aren't easy, and things like forward folds are the stuff of nightmares, the mere thought of which is enough to make her spine ache.

Ningguang isn't one to work out either. She’s on a strict diet, planned out for her by the best dietitian and cooked by the best chef Mora can buy. Each of her meals has its calories counted to the letter, and - should the situation demand it - Ningguang is capable of counting them herself. Even when there's no label, she's able to judge it with impressive accuracy. 

It's thanks to this attentive lifestyle that she can flaunt her wasp waist. Even if a person's worth is more in merit than appearance, impeccable beauty can go a long way too. Oftentimes just her looks alone can charm an interlocutor, leading to favorable outcomes. 

Eating this little has a downside, coming in the form of low energy levels. She can push pencils all day long, but even short jogs can find her out of breath after a while. Ningguang gets tired and sore fairly easily, making it no surprise that she avoids straining herself. 

She avoids training, but that doesn't mean she simply sits around looking pretty. Each of her mansions is equipped with a rich and well stocked gym for use at yours and hers leisure. Before you came they were mostly gathering dust, but your interest in training reminded her of that purchase. It was nice to see they finally had a use. 

Sometimes, on a slow day, Ningguang will bring out her sport gear and join you in the training room. Most of her time she'll do stretches or use the treadmill, since these don't increase muscle mass that much - the high class canon of beauty doesn't include muscle girls, nor does she see the appeal if truth is told. She's the Tianquan, not some… sea captain. 

Besides, that would be threading on your territory. Why be muscular if you're the muscle man here? If you're strong, then she'll be swift and agile. Perfectly complementary, wouldn't you say? 

When it comes to date ideas, a gym date is a unique one to be sure, but she doesn't mind. It gives both of you a chance to show off your hard earned physiques and spend some quality time together. Ningguang enjoys you spotting for her, even if she won't do the exercises by herself. The attention is always appreciated. 

She wouldn't admit that to anyone, but she enjoys goofing around with you. Using her as a dumbbell or doing push-ups with her casually sitting on your back is both amusing and quite flustering - getting a first hand experience of your strength never fails to get her a little red. But don't tell anyone, or else…!

Sometimes when she needs to think, Ningguang visits you and simply enjoys your presence in silence. There's something hypnotic about you going about your business and the repetitive motions of the equipment. Many times she watched you in silence, only to mutter a silent ‘got it’ before getting up and thanking you with a kiss. Each time after she left the room you were left fairly confused. Confused, but happy to be of help nonetheless.

Thanks for reading!

[prettieinpink]

LOWERING YOUR CORTISOL LEVELS: THE MAIN STRESS HORMONE

Hi lovelies! If you didn’t know, cortisol is the main stress hormone of your body. Cortisol is a good thing for our bodies, it manages how our body uses carbs, fats or proteins, keeps inflammation down, regulates your blood pressure, increases glucose, controls your sleep cycle and boosts energy for when you have high levels of stress.

However, your body can produce too much unnecessary cortisol which is when it can start taking a toll on us, leading to

Anxiety or depression

Headaches

Heart diseases

Memory problems

Trouble staying focused

Digestive complications

Sleeping complications

Weight gain/loss

and more!

below the read more, there’s ways to lower and regulate our cortisol levels <3

getting adequate sleep

Prioritising and optimising our sleep is already beneficial for us, but it can help with lowering our cortisol levels. To make the most of your sleep, have an winding down routine, sleep and wake at similar times everyday, limit your caffeine intake(including soft drinks!) and reduce your screen time before you go to bed.

Moderate intensity exercise

Too intense exercise or no exercise, can increase the levels of cortisol but intense exercise usually has a temporary effect. It helps with managing our stress better and promotes better sleep which also helps with lowering your cortisol levels.

Practise deep breathing and meditation

This time to clear our minds, helps stimulates our resting & digest system in us. (Parasympathetic nervous system). You can do this wherever, whenever.

Eating a nutritious diet

Only you know what’s the best diet that suits your lifestyle, so I won’t say much about this, but make sure that you’re getting quality nutrition in your body.

Take your supplements

Make sure you talk to your doctor before taking any supplements! Before you consider taking any supplements, do some individual research first.

[andmaybegayer]

Every now and again someone will make the claim that "Calories In Calories Out weight loss techniques don't work" and a brain genius will round the corner waving a conservation of energy equation to tell this person that they're an idiot and I do not care for the brain geniuses here.

The brain geniuses are fundamentally misunderstanding several things, potentially willfully. Calories In Calories Out isn't a fundamental truth, it's the process of tracking estimates of energy consumption and usage and the problem is that both of those numbers are highly variable and nearly impossible to track reliably without continuous intervention.

The Calories in Calories In Calories Out process typically means "the number on the side of a bag of food" and "your basal metabolic rate plus activity energy" and importantly it is that and not the fundamental law of nature that conservation of energy is.

Metabolism is a very complicated thing to measure and, under real world conditions, the amount of energy you extract from food is extremely variable, depending on how and when you eat, the structure of your digestive system, your own hormone and enzymatic and bacterial profile, and many other things. The number on the side of a packet is a suggestion that is largely estimated empirically, not even measured by something as crude as a calorimeter, just added up from components and older estimates.

Similarly the amount of energy you burn both as a basic level and in activities depends on many things, basal metabolic rate estimates that you can do without specialized equipment and several days are extremely quick and dirty and are basically just simple thermodynamics estimates. Even if you do get your estimate spot on, the amount of energy you burn can change pretty dramatically in response to changes in diet, lifestyle, and situation. It doesn't help that the majority of many people's energy consumption is passive metabolic energy consumption and that's regulated hormonally, largely beyond your direct control or awareness.

I'm also sympathetic to this because I have completely given up on gaining weight. In my final year of high school after spending three years oscillating between 50 and 55kg my parents and I decided to try and increase my weight by eating more calories, I tripled my breakfast calorie intake, added supplementary protein, ate like 1.5× more at other meals, all while slightly decreasing my activity level because I had dropped some extracurriculars, It felt like a ridiculous effort, I often ate way more than I was comfortable eating, and a year later I had hit an incredible 59kg and was stuck there.

I now just manage my diet and activity to keep on useful muscle mass and make sure I don't go below 50kg because my bones have enough problems to deal with.

If I was trying to lose weight, did the opposite of what I did, cut my calories by 30%, for months, increased my activity by a small amount, and I lost less than 10% of my weight, I would probably also move my focus elsewhere. I'm sure the system works for some people! But it's not as simple as adding up some numbers and making sure one is bigger than the other.

[pokemonshelterstories]

Do you have any facts on Charcadet and its line?

I want to adopt a Charcadet and my house is already fireproofed, I just wanna make sure I get every single little thing.

charcadet are neat little pokemon, but fair warning- they do NOT make good pets. these little guys are super active and need a couple hours of active training time a day, plus tons of enrichment items for them to practice on independently. in addition, managing their diet properly is important and unfortunately difficult to do. their natural diet is high in proteins and fats, and it's really easy for them to get overweight without close management.

as for their evolutions...i would never recommend evolving a charcadet outside of a competitive battling team. getting the items necessary to evolve them is pretty tough in and of itself, but you're also looking at an increase in training time, exercise needs, and safety precautions. unless you plan to battle as your primary occupation, i would not suggest evolving your charcadet. they can live perfectly happy lives unevolved, and the vast majority of them are better off staying that way!

[lustrousbratz]

How do I truly become a pink Pilates princess on a budget?

Pink Pilates Princess 101

✧･ﾟ: *✧･ﾟ:* ✧･ﾟ: *✧･ﾟ:* ✧･ﾟ: *✧･ﾟ:* ✧･ﾟ: *✧･ﾟ:*

When I think of a pink pilates princess, I think of a girly person that romanticized their life in terms of wellness! a lot of people find the phrase annoying but i think it’s fun and cute! Here’s some things you can do to feel more like a pink pilates princess 💞

pic credit: all 3 pics from me posted on my pinterest @ nallyssajones

1. Doing pilates!

There’s mat pilates (only need a mat) and reformer pilates (using a reformer machine). Going to classes multiple times a week can be a tad expensive, so an alternative would be:

A) Signing up for paid subscriptions that have detailed classes for e.g; Alo moves, Pilates anytime, glo etc.

B) Following videos from youtubers that do mat pilates. My fave channels are; Move with Nicole, Sanne Vloet, Dansique fitness (she mostly does hitt pilates videos)

* Yoga is another amazing way to get movement in and feel connected to your body and spirit.

* Go on a hot girl walk! Going on mini walks around your neighborhood or even your house allows you to get some steps in daily.

2. Eating well!

pic credit: my pics posted on my pinterest @nallyssajones

This is different for everyone but here are some ideas that you can add to your diet;

- Drinking green juice

- Try out yogurt bowls! It's my favourite breakfast food because it's easy to make and can be very nutritious depending on what I put into it. I like to add greek yogurt, a nice granola, matcha powder, frozen and fresh berries, pomegranate, ground flax and almonds🫐🍓

- Increasing protein intake. A lot of people have tried to eat 1 g per each lb that they weigh daily and have felt really good. My fellow anemic girlies, please increase your protein intake if you can!

- Taking your vitamins/supplements! get a blood test done to see what you’re deficient in and research supplements that might be helpful for you personally.

3. Finding cute workout+lounge sets

(pic credit: from @ lyssithadoll on ig and twitter)

Working out and going out in cute loungewear and workout sets can make you feel really nice and girly! I like to thrift nice quality brands like lululemon or even purchase specific pieces from depop and poshmark! Amazon is a good place to find sets as well but I would recommend buying high quality secondhand pieces💞 Some good brands to look out for are lululemon, alo yoga, halara and girlfriend collective.

4. Get cute exercise equipment

pic credit: my picture posted on my pinterest and ig @ nallyssajones

Get pink workout equipment if you’d like! Marshalls, dollarama, and amazon sell workout equipment that you can get for $5-$20! I got the pink fila mat in the pic above from marshalls for $19.99:) Here are some equipment ideas:

- yoga mat

- yoga strap

- wrist/ankle weights

- 5 lbs dumbbells

- gym bag

*these things aren’t needed btw! just ideas if you’d like to have more equipment.

5. Practice self care

You can do whatever self care that you'd like but here are some examples that you can incorporate into your life:

- Take a relaxing bath (the book "ritual baths" has amazing bath ideas

- Engage in your favourite hobbies (sports, reading, watching a tv show etc.)

- Spend time with your loved ones

- Take care of your skin and have a routine down. You do not need 15 products but even adding a serum or a spot treatment to your routine can improve your skin!

***************************************************************************************************

I hope that you liked this post! This is all for fun and anyone can be a pink pilates princess 🧚🏾💞

[nenelonomh]

get addicted to real dopamine

TW: mention of self-harm

dopamine is a neurotransmitter that plays a significant role in our brain's reward system, associated with feelings of pleasure and satisfaction. it is released during enjoyable activities like eating, exercise, and social interactions, reinforcing behaviours that are essential for survival. however, the term "addiction" typically refers to compulsive engagement in rewarding stimuli despite adverse consequences.

some examples of these consequential behaviours include substance abuse, reckless driving, unsafe sex, self-harm, neglecting health, overeating, and poor financial decisions.

the best way to break free from such harmful behaviours is to replace your negative habits with positive ones. finding healthy alternatives that fulfil the same needs as harmful behaviour, and seeking professional help if needed

for further reading, click the links below. ray family therapy, breaking bad habits reimagine, understanding harmful habits: the psychology behind our actions

but that's not what this post is about. i just felt the need to touch on it, since it is a huge positive of being addicted to real dopamine.

to experience the positive effects of dopamine naturally, you can engage in activities that promote its healthy levels, such as:

regular exercise: physical activity is known to boost dopamine levels and improve mood. during exercise, especially when it's challenging yet achievable, the brain's reward centre, particularly the nucleus accumbens, releases dopamine. this release is part of the brain's reward system, which is being activated during pleasurable activities, reinforcing behaviours that are beneficial for survival and well-being.

the release of dopamine during exercise contributes to feelings of happiness and accomplishment (improved mood). it also contributes to enhanced memory, attention and problem-solving skills, stress reduction, and better motor performance.

balanced diet: dopamine is produced from amino acids, particularly tyrosine and phenylalanine, which are found in protein-rich foods. consuming a diet that includes adequate protein ensures that your body has the necessary building blocks to produce dopamine.

benefits of dopamine from a balanced diet include enhanced mood, improved cognitive function, increased motivation, and regulation of movement. dopamine is involved in the brain's reward system, which motivates us to repeat behaviours that are pleasurable or beneficial (increased motivation). it is important for motor control, so proper levels can help with coordination and movement.

adequate sleep: quality sleep is crucial for regulating neurotransmitter levels, including dopamine. it helps to maintain the sensitivity and function of dopamine receptors. sleep deprivation can lead to a decrease in dopamine D2 receptors, which are associated with arousal and reward.

dopamine is involved in regulating the circadian rhythm, our internal body clock that dictates when we feel awake and when we feel sleepy. adequate sleep helps keep this rhythm consistent, which in turn supports healthy dopamine levels.

adequate dopamine levels contribute to a state of alertness and wakefulness during the day. sufficient sleep can help regulate the stress response, which is partly mediated by dopamine.

mindfulness and meditation: these practices can increase dopamine levels and improve focus and concentration. additionally, they can enhance the efficiency of brain pathways that process sensory information, which may lead to increased dopamine release.

higher dopamine levels can lead to feelings of calmness and contentment, improving overall mood. regular mindfulness practice can help maintain a positive balance of neurotransmitters, including dopamine, which can reduce stress. by increasing dopamine, meditation can help regulate emotions, leading to better mental health outcomes.

learning new skills: the process of learning can increase dopamine production, as it's associated with reward and motivation. this reward system encourages the continuation of learning and skill development.

new experiences, such as learning new skills, can reset key brain circuits, enhancing the ability to learn and adapt to new situations. activating dopamine receipts through learning can lead to improved cognitive flexibility and the ability to switch between tasks or thoughts more easily.

also, releasing dopamine due to learning new skills contributes to a positive mood, making learning an enjoyable way to regulate emotions.

in summary, these operations can stimulate healthy dopamine release, which has so many positive benefits. it's a natural and rewarding way to promote personal growth and mental health.

for further reading on the topic of healthy dopamine release, see the links below: medical news today, how does dopamine affect the body? healthline, how does dopamine affect the body? very well health, what is dopamine? cdc, about adverse childhood experiences healthline, 10 best ways to increase dopamine levels naturally bbc, learn something new to boost your brain psychology today, dopamine's role in learning and memory

i hope today's post was helpful. ❤️ nene

(photo credit: pinterest)

[cryinginthefkncorner]

So I’m in ED recovery and also fat, and have been reading “The Diet Myth” by Paul Campos.

In the beginning of the book he talks about how Americans have an “Anorexic World Lenses” that they are seeing the concepts of health and wellness through, mainly thanks in part to the diet industry and pharmaceutical lobbying groups that are filled with what he refers to as “anti-fat warriors.”

And reading about his anorexic world lenses theory makes a lot of things make sense. especially when it comes to fat people recovering from restrictive eating disorders.

These anti-fat warriors will scream about how people who are fat during or after recovery just “swapped one ED for another” (implying that a person is now binge eating to the point of having BED instead of restricting to the point of AAN).

While this can be the case for some, If the person who is recovering is working with a care team they most likely are not binging. It’s just a 8” to 10” plate, filled with carbs, protein, and fruit or veg with little white space on a plate (common way to portion food to make sure a meal is actually a meal in ED recovery) is so foreign to them, that they think a normal meal constitutes “over eating”.

They personally don’t eat that much (because they bought into the bogus, manipulated science and stats from the weight loss industry hook, line, and sinker) because they don’t want to be “fat and die young” (<- a myth with little scientific backing btw) so a fat person eating a normal amount of obviously bingeing, and needs to stop.

And they’ll scream this perception at fat people in recovery, because how dare they start learning to accept size differences, how dare they accept their body no matter how it turns out! Why aren’t they buying into the big pharma propaganda!?! Why aren’t they destroying their livers and GI tracts with Ozempic and metformin for a few pounds of weight loss?! Why aren’t they following the script?!

It’s a typical freak out akin to what I felt when I saw the number on the scale increase by half a pound when I was deep in my eating disorder.

The anorexic world lenses is very real, it’s what causes us to label an average hight woman at a typical weight “ob*se”, it’s the system that labels people like George Clooney and Dwayne “the rock” Johnson as “ob*se”.

It’s the system used by our government to justify torturing fat people with drugs they don’t need for minimal weight loss so they can determine who is the compliant fat and who is the “bad” fat who has seen through the BS.

Anyway, I highly recommend the book as of right now, and if wanted I will post more as I read more.

[kardilier]

Challenging prehistoric gender roles: Research finds that women were hunters

It's a familiar story to many of us: In prehistoric times, men were hunters and women were gatherers. Women were not physically capable of hunting because their anatomy was different from men. And because men were hunters, they drove human evolution.

But that story's not true, according to research by University of Delaware anthropology professor Sarah Lacy, which was recently published in Scientific American and in two papers in the journal American Anthropologist.

Lacy and her colleague Cara Ocobock from the University of Notre Dame examined the division of labor according to sex during the Paleolithic era, approximately 2.5 million to 12,000 years ago. Through a review of current archaeological evidence and literature, they found little evidence to support the idea that roles were assigned specifically to each sex. The team also looked at female physiology and found that women were not only physically capable of being hunters, but that there is little evidence to support that they were not hunting.

Lacy is a biological anthropologist who studies the health of early humans, and Ocobock is a physiologist who makes analogies between modern day and the fossil record. Friends in graduate school, they collaborated after "complaining about a number of papers that had come out that used this default null hypothesis that cavemen had strong gendered division of labor, the males hunt, females gather things. We were like, "Why is that the default? We have so much evidence that that's not the case,'" Lacy said.

The researchers found examples of equality for both sexes in ancient tools, diet, art, burials and anatomy.

"People found things in the past and they just automatically gendered them male and didn't acknowledge the fact that everyone we found in the past has these markers, whether in their bones or in stone tools that are being placed in their burials. We can't really tell who made what, right? We can't say, 'Oh, only males flintknap,' because there's no signature left on the stone tool that tells us who made it," Lacy said, referring to the method by which stone tools were made. "But from what evidence we do have, there appears to be almost no sex differences in roles."

The team also examined the question of whether anatomical and physiological differences between men and women prevented women from hunting. They found that men have an advantage over women in activities requiring speed and power, such as sprinting and throwing, but that women have an advantage over men in activities requiring endurance, such as running. Both sets of activities were essential to hunting in ancient times.

The team highlighted the role of the hormone estrogen, which is more prominent in women than men, as a key component in conferring that advantage. Estrogen can increase fat metabolism, which gives muscles a longer-lasting energy source and can regulate muscle breakdown, preventing muscles from wearing down. Scientists have traced estrogen receptors, proteins that direct the hormone to the right place in the body, back to 600 million years ago.

"When we take a deeper look at the anatomy and the modern physiology and then actually look at the skeletal remains of ancient people, there's no difference in trauma patterns between males and females, because they're doing the same activities," Lacy said.

During the Paleolithic era, most people lived in small groups. To Lacy, the idea that only part of the group would hunt didn't make sense.

"You live in such a small society. You have to be really, really flexible," she said. "Everyone has to be able to pick up any role at any time. It just seems like the obvious thing, but people weren't taking it that way."

Man the hunter

The theory of men as hunters and women as gatherers first gained notoriety in 1968, when anthropologists Richard B. Lee and Irven DeVore published "Man the Hunter," a collection of scholarly papers presented at a symposium in 1966. The authors made the case that hunting advanced human evolution by adding meat to prehistoric diets, contributing to the growth of bigger brains, compared to our primate cousins. The authors assumed all hunters were male.

Lacy points to that gender bias by previous scholars as a reason why the concept became widely accepted in academia, eventually spreading to popular culture. Television cartoons, feature films, museum exhibits and textbooks reinforced the idea. When female scholars published research to the contrary, their work was largely ignored or devalued.

"There were women who were publishing about this in the '70s, '80s and '90s, but their work kept getting relegated to, "Oh, that's a feminist critique or a feminist approach,'" Lacy said. "This was before any of the work on genetics and a lot of the work on physiology and the role of estrogen had come out. We wanted to both lift back up the arguments that they had already made and add to it all the new stuff."

Lacy said the "man the hunter" theory continues to influence the discipline. While she acknowledges that much more research needs to be done about the lives of prehistoric people—especially women—she hopes her view that labor was divided among both sexes will become the default approach for research in the future.

For 3 million years, males and females both participated in subsistence gathering for their communities, and dependence on meat and hunting was driven by both sexes, Lacy said.

"It's not something that only men did and that therefore male behavior drove evolution," she said. "What we take as de facto gender roles today are not inherent, do not characterize our ancestors. We were a very egalitarian species for millions of years in many ways."

[actuallyadhd]

Hello, I know you haven't posted in a while so I understand if you don't reply to this, but I could definitely use some advice.

I haven't gotten round to getting tested for ADHD, but I have a lot of the symptoms. I really struggle to sit still, I often blurt things out and interrupt people, I can't seem to remember basically anything, I get way too emotional over small things, and more.

The thing is, these symptoms seem to be getting progressively worse. I will hear something and then completely forget what I heard minutes after, forget what I'm talking about mid conversation, haven't gone to sleep on time because I've been pacing in my room and throwing a bouncy ball and eventually scrolling on my phone in bed because I can't get to sleep, I'm late a lot more than usual (I have to go out tomorrow and I'm hoping I'll get up on time, alarms don't work).

But the biggest thing is this: I keep stopping and starting things. I have loads of sideblogs I haven't posted on for days because I started them with huge passion and then either got bored or forgot about them (or both.) I've been thinking about starting a new ask blog, but at the same time I know I won't come back to it.

Do you have any advice for how to manage this?

Sent August 1, 2024

It sounds like things are cascading, which can be super overwhelming.

I always start with what I call The Big Four: diet, exercise, sleep, and stress. If any one of these is out of whack, everything gets harder. This is true for non-ADHDers as well, but for us it’s more important because of how our brains work.

So, first, think about how you’ve been eating lately. Are you getting enough protein? Brains run on glucose, so carbs are also necessary, but aiming for whole grains and the like is better for long-term functioning. Are you eating *enough*? As in, do you forget to eat meals? Do you snack a lot, and if you do, are you going for quick sugar hits?

Next up is exercise. Regular movement is important. Taking active breaks when you get distracted can help to reset your brain so you can focus again when you come back. Exercise also adds endorphins, which boost your mood and can help increase energy and focus for longer. These effects build up over time, so you won’t see results right away, but if you can make it happen there will be benefits!

As for sleep, you’ve noted that you’re struggling to fall asleep. That’s a really common thing for ADHDers, and we have loads of suggestions here to help. Some of the best ideas I’ve seen include listening to podcasts or watching ASMR videos, white noise machines or a fan, reading a book (not an e-book unless your e-reader doesn’t use blue light), or doing some kind of a puzzle book in bed.

Stress can be really hard to manage, especially if anything else is off since that adds to your stress. The best way to handle this is to have a set time each day where you do something fun and relaxing.

You may find that this doesn’t quite hit the spot. So I have a couple more things to look into.

First, it’s pretty normal for us to run into problems when our responsibilities increase. More responsibility means more load on our executive functions, so things start falling apart a bit as we struggle to find a way to make everything happen. Change is hard!

Second, our age and hormones can have an impact on things. If you menstruate, estrogen levels have a huge impact on functioning. It is a very important part of the brain’s glucose delivery system, so when estrogen is low so is glucose. (There are other ways glucose gets to the brain, estrogen is just the most efficient.)

As for age, when you hit certain ages (early childhood and puberty are best known) your brain makes a ton of new connections, and that can make a lot of things harder that weren’t before. This is because your brain is dedicating itself to other things, and often those “lost” skills return once it’s done with the stage.

So think about all of these things and consider whether one or more might be affecting you. Once you know what’s going on, it will be easier to figure out how to deal with it.

Followers, do you have any ideas for managing these issues? Please share!

-J