How Physical Clutter Negatively Affects Your Productivity

You're reading How Physical Clutter Negatively Affects Your Productivity, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.

Face it – clutter happens anywhere, and it happens to you too. You just can’t resist collecting certain things; whether it had sentimental value or it was expensive so you feel obligated to keep it – either way you’re creating clutter with things you haven’t touched in months or even years. In reality, you don’t need all that stuff – you already read that book and we’re pretty sure you’ll never going to wear that pair of shoes (nope, not even on a special occasion). Recently there’s been a rise in popularity of ways of increasing productivity – and it’s no wonder because entrepreneurs and business owner all around are looking for ways to get things done as fast and as effective as possible. There are many kinds of methods, from relying on technology to not snoozing your alarm in the morning. But that’s just half of the solution. We have to look around in order to make things better for us and increase productivity.

Clutter Affects Your Life Negatively

It’s true – many researchers have proven to us until now that physical clutter in home or at workplace affects productivity in a negative way. A cluttered desk or office can negatively affect your mood, resilience, and ability to work productively, and disorder creates stress which can cause low mood. Very cluttered homes can provoke emotional and mental distress, mainly because its occupants feel like they have no control over their spaces and therefore lives. Your ability to focus will is restricted in cluttered environments, as well as your brain’s ability to process information. Clutter makes you distracted and unable to process information as efficiently as you do in an uncluttered, organized, and serene environment. Simply put – clutter competes for your attention, and it may be exhausting to fight and resist it all the time, which increases your annoyance, all the while wearing your mental resources down – ultimately making you frustrated. And of course, there’s nothing more unproductive than a frustrated worker.

Unaddressed clutter can spiral into mental and emotional discontent, as your self-esteem is spiraling down. The effort required to address clutter seems burdensome, but if you avoid facing the clutter, chances are you’ll increase the mess. As it builds, so does your stress levels build; Feeling consistently unproductive negates one of your fundamental psychological needs: competence, a major factor of self-esteem.

Break the Endless Cycle

• Think about your workspace. How many things are piled up on your desk and around you? All those things are the cause of your brain having to work overtime during work day every time you need to focus. As long as you have a messy desk, your productivity won’t see any positive changes. Take some time of the day, skip a few lunches and stay a little longer to dedicate your time to organize your desk better. The main thing is to go through everything you don’t need anymore and stop holding on to it. You will be relieved at how much better your desk will look – which will also give you a motivation boost along with the feeling of accomplishment.
• Clutter isn’t only physical – it can be digital, too. That implies to your computer, phone, and tablet, anything digital you use on a daily basis. Your files, notifications, or better yet anything that comes with a “ping” sound is competing for your attention and you need to take care of it immediately. Your work computer has to be functional and easy to use. How can you be productive if you have to dig through a mountain of files to find what you need? When your brain has too much on its plate, it splits its power up and it results in you doing your job poorly or taking too much time to do it properly.
• Forget about your phone and office, focus on your mind. Your mind can also get cluttered and you have to find ways to get rid of the extra information you don’t need. We often hold onto lists, information, and problems – uselessly crowding our brains with too much thought. Mental clutter is often caused when you clear physical clutter, but don’t necessarily deal with it. This couldn’t be truer for business owners who find themselves multitasking endlessly. For solving this problem try having a mental dump every few days. This translates into creating a to-do list each morning and prioritizing it. It’s impossible to do everything in one day - that’s why you need to keep everything contained and deal with it only when you are ready.
• Ultimately – it all comes from home. An uncluttered home is the best way to start clearing your mind and improving your mental health. It may sound daunting at first, but there are many methods for uncluttering a home which you can take on. You can start room by room, or clear out by categories, whichever you prefer. Sort things into ones you’re going to sell, give away and throw out. Don’t worry about piling things up in your front yard, Pink Junk is the best way to get rid of them, and recycle them, too. Besides, when you sell the things you don’t need, you can earn an extra bit of cash for something like a vacation or a new car.

Staying productive today is one of the main priorities of our society. Clutter, whether physical or digital, is something you’ll always have to deal with, but it can be controlled. By taking a few extra minutes out of our day to organize ourselves physically and mentally, we will find ourselves making up for those minutes when we become more productive.

You've read How Physical Clutter Negatively Affects Your Productivity, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.

Self Help Gurus etc

LIAM 375 – Question Your Beliefs

Don’t believe everything you believe! How many of your beliefs are actually serving you well, giving you more energy and excitement about life? Far too often, we hold on to beliefs, especially those regarding how other people should or should not behave, that cause us to treat ourselves and others badly. In this episode, I walk you through a coaching session I had with one of my clients who had a belief about her husband that was holding their relationship back. Listen as I explain:

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Mentioned in this show:

• Attend “A Weekend to Break Free!”
• Join the “Climber Community”
• Get a FREE copy of The Science of Getting Rich
• Join Bruce’s Mastermind Group
• Worry No More! book

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Self Esteem Feeds

Type 2 diabetes risk four times higher in women with PCOS

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Polycystic ovary syndrome is a common condition that may put young women at risk of type 2 diabetes.

Polycystic ovary syndrome is a widespread condition among women of reproductive age, and a new study suggests that it may also put these women at a significant risk of developing type 2 diabetes.

The research was carried out by Denmark-based scientists and the findings were published in the Endocrine Society's Journal of Clinical Endocrinology & Metabolism.

The Centers for Disease Control and Prevention (CDC) report that polycystic ovary syndrome (PCOS) is the leading cause of female infertility, with up to 5 million women in the United States affected by the condition.

Women with PCOS often have insulin resistance, which is a condition wherein the muscles, fat, and liver do not respond properly to the hormone, so the body keeps producing more of it.

Excessive insulin production is a risk factor for type 2 diabetes. But as the authors of the new research report, there are insufficient prospective population-based studies to date that have studied the connection between PCOS and type 2 diabetes.

The new study aims to fill this research gap. Katrine Hass Rubin, of the Institute of Clinical Research at the University of Southern Denmark in Odense, is the first study author, and the corresponding author is Dorte Glintborg, Ph.D., of the Department of Endocrinology at the Odense University Hospital.

Young women with PCOS at risk

Rubin and colleagues examined data from the Danish National Patient Register as well as patient records from the Odense University Hospital. In total, the study looked at 19,639 premenopausal women who had been diagnosed with PCOS.

The researchers tested the participants' glucose, testosterone, triglycerides, and cholesterol levels. To compare women with PCOS with healthy controls, for each woman with a PCOS diagnosis, the researchers randomly selected three other age-matched PCOS-free women from the Danish National Patient Register. This equaled 54,680 women in total.

Rubin and team adjusted for other potential risk factors for type 2 diabetes, such as age, body mass index (BMI), the use of oral contraceptives, and the number of times the women had given birth.

As Dr. Glintborg summarizes, "In this study, we found that the risk of developing diabetes is four times greater and that diabetes is diagnosed four years earlier in women with PCOS compared to controls."

More specifically, women with PCOS received a type 2 diabetes diagnosis at age 31, on average, and those without the syndrome were diagnosed with type 2 diabetes at age 35, on average.

Regarding other type 2 diabetes risk factors, PCOS correlated positively with BMI, insulin, glucose, and triglyceride levels, but correlated inversely with the number of births.

The authors point out that BMI and glucose levels are the most reliable predictors of type 2 diabetes in women with PCOS. Older age, on the other hand, should not be considered a good predictor, given that the women in the current study were diagnosed with diabetes before the age of 40.

Rubin and colleagues also note that further investigations are needed to assess the impact of oral contraceptives and number of births on type 2 diabetes risk in women with PCOS.

"The increased risk of developing T2D [type 2 diabetes] in PCOS is an important finding [...] Diabetes may develop at a young age and screening for diabetes is important, especially in women who are obese and have PCOS."

Dorte Glintborg, Ph.D.

Could a weekly injection get rid of harmful belly fat?

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Researchers have found a way to deliver drugs directly to areas of white fat and convert it to brown fat.

Scientists may be on the verge of an effective new treatment for diabetes and obesity, after designing a drug that can be injected directly into potentially harmful white fat and transform it into "good" brown fat.

White fat, or white adipose tissue, is a form of body fat that stores calories and accumulates as an energy reserve. It also provides insulation and helps to protect body tissue against injury by acting as a cushion.

However, consuming too many calories or not getting enough exercise can lead to an excess buildup of white fat. This may lead to obesity and associated health problems, such as type 2 diabetes and heart disease, particularly when white fat accumulates around the abdominal area.

Brown fat, or brown adipose tissue, is often referred to as the "good" body fat, as it burns calories to generate heat. As such, researchers have been searching for ways to increase brown fat in the body and reduce white fat, as a means of treating obesity and related conditions.

In previous research, Meng Deng - an assistant professor of agricultural and biological engineering, biomedical engineering, and materials engineering at Purdue University in West Lafayette, IN - and colleagues found that inhibiting "Notch signaling" in white fat can convert it into brown fat.

In detail, the team found that blocking the activity of a gene called Notch1 in white fat cells increases the expression of uncoupling protein 1 (Ucp1) - which is a protein that promotes fat burning - and leads to the browning of white fat.

Their latest study builds on this finding; the team has discovered a way to deliver a Notch-signaling inhibitor directly to white fat and turn it into brown fat.

Prof. Deng and colleagues recently reported their results in the journal Molecular Therapy.

Notch-signaling inhibitors and nanoparticles

The Notch-signaling inhibitor used in the study is a chemical compound called dibenzazepine, which is used as an anticonvulsant.

In order to deliver this drug to white fat cells directly, the researchers inserted it into nanoparticles comprised of PLGA, which is a polymer approved by the United States Food and Drug Administration (FDA).

On injecting the nanoparticle-drug combination into the white fat of mice, the researchers found that the nanoparticles were easily taken in by white fat cells.

"The particle was actually picked up by the cell. It's like it's being eaten by the cells," says study co-author Shihuan Kuang, a professor of animal sciences at Purdue. "This limits the particle from going anywhere else."

"Once those engineered particles are inside the fat cells, they can slowly release the drug in the cells, potentially limiting the off-target interactions in other tissue in the body and reducing the frequency of dosing," adds Prof. Deng.

A new treatment for obesity?

Importantly, the researchers found that the drug effectively inhibited Notch-signaling in the rodents, which converted potentially harmful white fat into calorie-burning brown fat.

Additionally, they found that weekly injections of the drug to a specific area of white fat improved insulin sensitivity and glucose tolerance in mice with diet-induced obesity.

Overall, the team believes that their results may pave the way for new therapies that can target specific areas of fat and help to treat obesity, which currently affects more than a third of U.S. adults.

"Our studies not only substantiate that the local browning induced by the Notch inhibition in WAT [white adipose tissue] improved energy homeostasis, but also offer new avenues to develop a potential therapeutic strategy for [the] clinical treatment of obesity and its associated metabolic syndrome."

Toni lost 78 pounds

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Transformation of the Day: Toni lost 78 pounds. Wanting to avoid a family history of high blood pressure and diabetes was a major motivation. This petite dynamo recently won first place in her class in her second bodybuilding competition. Check out her journey. My name is Toni and I am 28 years old. For the majority […]

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“It Is the Very Act of Doing Something that Actually Helps with Clarity.”

Interview: Nilofer Merchant.

I can’t even remember how I met Nilofer Merchant — somehow, our circles overlapped long ago. And now I’m wondering if we’ve ever actually met in person! I think we did, and I know her, but it’s possible we’ve only connected virtually.

Nilofer is a writer, a speaker, and has launched more than a hundred products that have netted $18 billion dollars. She’s been called a “visionary,” “provocative yet practical,” and one of the “most likely to influence the future of management.” Wowza.

Her new book just hit the shelves: The Power of Onlyness: Make Your Wild Ideas Mighty Enough to Dent the World.

I was eager to hear what she had to say.

Gretchen: You’ve done fascinating research with your idea of “Onlyness.” What’s the most significant thing you’ve concluded on the subject of habits?

Nilofer: Having just finished researching 300 examples on what it takes to turn new ideas into actions, I have one big observation about habits: Most of us want to navel-gaze our way to personal clarity before we act. Yet, it is the very act of doing something that actually helps with clarity.

For example, I researched the story of an innovation professor, André Delbecq, who wanted to help business leaders develop their inner moral framework. Nearly every person he knew in his field of management thought he was out of his mind because the idea of mixing faith and fortune was practically unheard of in the brash world of business. And he had no idea himself how to pursue this idea. Had he had waited until he had more personal clarity or simply listened to his peer group, nothing would have changed. Instead, he started on the path, not knowing where he was going with a simple question. From there, he kept asking more refined questions and that led to introductions to people who found value in this new idea. Ultimately, André was able to design a course that has since been taught to thousands of business leaders to help develop their moral compass.

André’s discovery of his purpose sheds light on how each of us can do the same. It answers the question so many of us have as we look over the edge to a possible new world: Don’t we need to know where we’re going and, ideally, have a well-considered plan before we start? When we imagine doing the next big thing, whether it’s a business innovation or a social change, most of us expect to have a transformational moment, sufficient expertise, or some brilliant deep personal introspection that lends us the clarity to act. Yet, as André’s story reveals, the journey that leads you to yourself doesn’t require knowing exactly where you’re going or a map outlining precisely how to get there. It only matters that you start.

What’s a simple habit that consistently makes you happier?

Walkntalks. Instead of meeting at a coffee shop and consuming calories, I do meetings as walks. It’ll mean I add 6-7 miles to my mileage while talking big ideas with other leaders. As I mentioned in my 3-minute TEDtalk on the subject, which has been seen by nearly 3 million people, this one small change has led to a fundamentally big shift in my health.

When I first started walkntalks, it was because I was putting myself last in line. I would jump to solve problems for the CEOs of tech firms I worked with, or always be willing to strategize with my team, or advise and mentor my students from Stanford, but my own health was always last. So finding a way to shift meetings to be just a little more active meant I could include my needs alongside work. I find those kinds of solutions work best for me. And then once it was operationalized (these happen every day at x times), the habit becomes entrenched. What was once just a wild idea – being active every day – has become a new reality.

Would you describe yourself as an Upholder, a Questioner, a Rebel, or an Obliger?

Your quiz says I am a Questioner.

Having grown up in a traditional Islamic household where a girl’s “job” was to marry, I remember learning to question what I was being told as ‘the way things are’ and to challenge the fundamental framework those messages carried.

Today, I question why so many of our ideas are screened out based on the power of the person who brings them—not the caliber of the idea. Many people say to me, ‘but humans are tribal, we screen out based on who we expect ideas to come from, and so this is just how it is.’ It’s as if this is the only way humans can operate, but that would mean that we never see the solutions that humanity most needs. Research shows that 61% of our ideas are tabled or hobbled in some way. And I question why we let that happen. Our modern economy is fueled by ideas (as compared to needing capital or centralized organizations) and thus, new ideas are our central locus of value creation. So, we need to find a way to unlock this capacity. After all, all progress is born of new ideas. They let us reimagine who we are, and how we might be. Ideas rupture the status quo and incubate the future. A future that works for not just the few but for many.

Does anything tend to interfere with your ability to keep your healthy habits? (e.g. travel, parties)

Travel is especially hard for habits. I’m about to go on a multi-city tour for the upcoming release of The Power of Onlyness. But there are three things I plan on doing to help keep up healthy habits. One, I plan for one week on, one week off… because letting me be with my family helps to keep perspective. Nothing like a 14-year-old’s take to keep you humble, or my husband who believes in me so much, even when I missing the shot. And then I make sure that in each city I see someone who will do something active with me. That appointment with a healthy person makes sure I will go for a long walk, or run, or gym appointment even on my busiest days. Third, I am structuring the tour to be in conversation with people who also want new voices to be heard. Sharing that common purpose is why I spent the last four years on this project and why going on tour is even worth doing. Pre-planning with those three pillars in place is going to help me stay mentally and physically healthy.

Have you ever been hit by a lightning bolt, where you changed a major habit very suddenly, as a consequence of reading a book, a conversation with a friend, a milestone birthday, a health scare, etc.?

Sometime during the writing of Onlyness, I had what felt like mini-jolts. I’ve seen so many speakers and articles that talk to people—especially those who are often overlooked simply because of their lack of status—telling them to have more grit, or confidence or simply “just do it.” But what I learned has shaken me to my core. The best research says that if you have to choose between belonging and your ideas, belonging wins every time.

So, this seemingly “little thing” affects everything. With belonging comes the right to occupy space, to contribute your ideas. This explains why some people are able to make a difference and others seem to give up on their own ideas. Someone’s ability to contribute that which ONLY they can is not based on their boldness, or their status, but far more affected by how they belong and what connects them. Therein lies the power, and changes the prescription of what to do next.  And of course, the book deconstructs that piece-by-piece so anyone can do it themselves. If there was one thing I now know that I didn’t before it’s that we can’t expect someone to bring all of themselves until they first have a community of people who make it safe enough to have that new idea.

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Self Help Gurus etc

Top 5 Tips to Make Negativity Work in Your Favor with “Negativity Wisdom”

You're reading Top 5 Tips to Make Negativity Work in Your Favor with “Negativity Wisdom”, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.

I am happy to be called a negative person. It took me years to realize that you don’t need to be made of positivity rainbows in order to be happy and I now proudly own my negativity. We have been conditioned to believe that negativity is the enemy of all that’s good in the world and that we should endeavor to remove all negativity in our lives or replace it with positivity. If you’ve ever tried to do this, you know that it is practically impossible. The reality is that we all possess–and need–a little negativity in our lives. What matters most is how you use it. Effectively utilizing negativity is the essence of what I call negativity wisdom. At its core, negativity wisdom is the ability to put negativity to work for you rather than against you. Here are five ways to develop negativity wisdom and secure the full benefits of what negativity has to offer:

1. Negativity is natural.

First, we must stop attempting to eliminate negativity and embrace it. Negativity naturally exists in each of us and is a necessary part of life. Imagine our primitive ancestors trying to survive a saber tooth tiger without a smidgen of skepticism. Today, we avoid dark alleys at night, create budgets to keep us on track, and parents consistently arrange schedules, stuff backpacks, and carry a Mary Poppins purse of just-in-case items. Think about all the decisions you make in a day (what to eat, what to wear, where to shop, which lane to drive in) and imagine not using any negative-minded critical thinking skills. These decisions are generally the product of inherent negative tendencies. 2. Negativity can serve a purpose. One of the most important elements of negativity wisdom is the ability to decipher whether negativity is useful or useless. Ask yourself if your negativity is helping you avoid danger, solve a problem, create a contingency plan, or if it is at least going to help you fold the laundry. If so, then it’s useful and there’s no harm in keeping it around. In fact, it’s to your advantage! 3. Remove excess (unwanted) negativity. Complaining, catastrophizing, and needless worry are examples of the useless type of negativity that we are often told we must rid ourselves of. Although easier said than done, there have been several studies that conclude that appreciation may increase positive feelings and reduce negative ones making gratitude one of the most reliable methods for removing unwanted negativity. It’s difficult to experience road rage at the exact same time you’re feeling thankful for the fact that you have a vehicle to drive and get angry in. Being grateful and appreciating what you have in your life is useless negativity’s worst nightmare. 4. It’s all about balance. Everyone has both positive and negative tendencies (yes, even that guy who won’t leave your comments section has positivity). The ratios of negativity to positivity can widely differ. What I might consider a healthy amount of negativity might send someone else over the proverbial negative edge. Consider monitoring your negativity and gauging your immediate reaction afterward. Do you feel happy at the same time you are exhibiting the negativity? Surprisingly, some people can answer “yes” when exhibiting negativity, even the useless kind. Allow only as much negativity as you see fit. 5. Share negativity at your own risk. Negativity can breed more negativity in a misery-loves-company sort of way. Negativity that is shared with others can spread and quickly exceed your negativity threshold. Pull back the reins if you find others joining your negativity bandwagon a bit too wholeheartedly. Change the subject or refocus your delivery. There is a fine line between venting about your boss and obsessively complaining about him/her. Negativity is only the enemy if you allow it be. By developing negativity wisdom you can learn to use negativity to your own advantage. http://ift.tt/1JkCcKn http://ift.tt/2x7px2s Jans-Beken, L. et al., (2015). Measuring Gratitude: A Comparative Validation of the Dutch Gratitude Questionnaire (GQ6) and Short Gratitude, Resentment, and Appreciation Test (SGRAT). Psychologica Belgica. 55(1), pp.19–31. DOI: http://ift.tt/2vGX6F6

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Deanna Willmon is an author and speaker who has spent most of her professional career trying to convince others that they need to be more administratively organized. Now she spends her time convincing people they need negativity in their life. Deanna has come to the conclusion that negativity isn’t the enemy of happiness; hence her title, Negatively Ever After: A Skeptic’s Guide to Happiness (She Writes Press, September 12, 2017). Deanna enjoys reading, playing board games and writing short stories. She hails from Las Vegas and still resides there with her spouse and two children. More

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Self Help Gurus etc

TMI talk and Wednesday Weigh-in

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Don't read this if you're eating... just a warning ;) Ugh. I feel absolutely awful right now. I wrote half a post last night, but I was feeling terrible--cold sweats, bad nausea, and I was so lethargic I could barely keep my eyes open. I didn't think I was getting sick or anything, so I started wondering if it could be food poisoning; I hadn't eaten anything that could possibly have triggered that, so that wasn't right either. But at the time, I didn't care. I just wanted it to stop! I...

(Click on blog title to read the full post...)

Podcast 132: Consider Reading Children’s Literature, Refresh Your Workspace,

Update: I’m excited because my new book, The Four Tendencies, hits the shelves in just 13 days. Not long now!

I’m looking forward to heading to Los Angeles, and many other cities, on my book tour. Info here if you’d like to come to an event.

Try This at Home: Feeling overwhelmed by the news, or by events in your life — or both? Consider reading children’s literature. I love reading children’s literature all the time, but when I feel anxiety or dread, I often turn even more readily than usual to children’s literature.

Need an excellent work of children’s literature — or rather, young-adult literature? Elizabeth’s book Flower is a terrific read. And here’s my list of my 81 favorite works of children’s literature.

The book I mention reading is E. L. Konigsburg’s brilliant From the Mixed-up Files of Mrs. Basil E. Frankweiler. Elizabeth mentioned Paula Danziger’s The Cat Ate My Gymsuit. So, so good!

This try-this-at-home isn’t about escapism, or turning away from difficult truths and realities, but about finding ways to maintain your mental equilibrium during tough times. When we have more command of ourselves, we’re better able to engage with the world.

C. S. Lewis’s essay, “On Three Ways of Writing for Children,” is fascinating. I’ve read it ten times.

Elizabeth and Sarah talked about “feeling on the rack” in episode 9 of “Happier in Hollywood.”

Happiness Hack: Cat, a Rebel, suggests choosing new desktop wallpaper as a fun way to change a work environment. She used the free service Unsplash.

Four Tendencies Tip: Can you switch Tendencies? No, not really. But you can change your circumstances to harness the strengths of your Tendency, and to buttress the limitations and weaknesses of your Tendency.

Want to take the Quiz to tell you whether you’re an Upholder, Questioner, Obliger or Rebel? It’s here. Or to learn even more, buy The Four Tendencies book.

Listener Question: Abby is an Obliger who’s trying to work on a side hustle, but it’s hard to put the time into that effort when she’s also working for her father.

If you’re pursuing a side hustle, be sure to check out Chris Guillebeau’s terrific podcast “Side Hustle School.” If you’re an Obliger who wants to create an accountability group (for anything you need to be accountable for), check out the free Better app.

Elizabeth’s Demerit: Elizabeth has been feeling very crabby; she took it out on her husband Adam; and now she feels even worse.

Gretchen’s Gold Star: I give a giant gold star to the Delta counter agent who did a terrific job in handling the chaos that ensued during a five-hour weather delay. (Demerit: I should’ve found out his name, so I could acknowledge his excellence.)

Here’s some fascinating research about waiting in line.

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Free Resources:

1. To get the pre-order bonus, you can find info here, or at http://happiercast.com/4tbonus. You’ll get the overview video as well as subject videos on using the Four Tendencies at work, with spouses and sweethearts, with children and students, and in health-care settings.  Free now; after the book comes out, there will be a charge for the video series.
2. If you’d like a free, signed bookplate or signature card, sign up here. U.S. and Canada only — sorry about that, mailing costs. Ask for as many as you’d like (within reason).

As I mentioned above, I do weekly live videos on my Facebook Page to continue the conversation from the podcast — usually on Tuesdays at 3:00 pm ET. To join the conversation, check the schedule.

As always, thanks to our terrific sponsors

Check out Texture. Get access to all your favorite magazines — including back issues and bonus video content — in one super-convenient place. Try the app Texture for free by going to Texture.com/happier.

Visit Framebridge.com — a terrific way to get your art and photos framed, in a super easy and affordable way. Use the code HAPPIER at checkout to get 15% off your first Framebridge order.

And check out BlueApron.com.  Wish you cooked more? Get all the delicious, fresh ingredients you need to make great meals, delivered to your front door. Check out http://ift.tt/1LRMGWJ to get your first three meals free, with free shipping.

We love hearing from listeners:

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How to Subscribe

If you’re like me (until recently) you’re intrigued by podcasts, but you don’t know how to listen or subscribe. It’s very easy, really. Really.  To listen to more than one episode, and to have it all in a handier way, on your phone or tablet, it’s better to subscribe. Really, it’s easy.

Want to know what to expect from other episodes of the podcast, when you listen to the award-winning “Happier with Gretchen Rubin?” We talk about how to build happier habits into everyday life, as we draw from cutting-edge science, ancient wisdom, lessons from pop culture—and our own experiences (and mistakes).  We’re sisters, so we don’t let each other get away with much!

Want a new podcast to listen to, with the same vibe as Happier? The Onward Project is the family of podcasts that I’ve launched, for podcasts that are about “your life–made better.” Check out these great shows: Side Hustle School and Happier in Hollywood.

HAPPIER listening!

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Self Help Gurus etc

Prolonged sitting and TV watching 'dangerous' for seniors

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A new study cautions about the dangers of excessive sedentary behavior and TV watching among seniors.

New research suggests that increased sedentary behavior, combined with low physical activity and increased TV watching time, drastically raises the risk of walking disability among seniors.

The new study was led by Dr. Loretta DiPietro, chair of the Department of Exercise and Nutrition Sciences at the George Washington University's Milken Institute School of Public Health in Washington, D.C., and the findings were published in the Journal of Gerontology: Medical Sciences.

Dr. DiPietro and colleagues examined data from the NIH-AARP Diet and Health Study - the largest study of its kind to date, which was developed by the National Cancer Institute (NCI) to better understand the link between diet and health.

The NIH-AARP Diet and Health Study comprised of almost 340,000 men and over 226,000 women living in six states and two metropolitan areas in the United States. The participants were all aged between 50 and 71 and were predominantly white.

At baseline, in 1995-1996, the study participants were healthy. Dr. DiPietro and team kept track of the sedentary behavior and exercising habits of 134,269 of these participants, recording how much TV they watched and how much physical activity they did.

Additionally, the researchers recorded what kind of activity the participants engaged in - for example, whether it was vigorous-intensity physical activity or whether they did gardening, housework, or other.

TV watching raises walking disability risk

The researchers clinically followed the participants for about 10 years, or until 2006, when the NIH-AARP study ended. By this point, almost 30 percent of the participants who were healthy at the beginning of the study developed a walking disability, described as being either "unable to walk" or walking at an "easy usual pace," defined as less than 2 miles per hour (mph).

After performing a multivariable logistic regression analysis and adjusting for factors known to increase the risk of mobility disability, the researchers found that "greater TV time was significantly related to increased disability within all levels of physical activity."

More specifically, participants who watched TV for 5 or more hours every day were 65 percent more likely to have a walking disability 10 years down the line, compared with their counterparts who watched TV for less than 2 hours every day.

Additionally, high levels of total sitting and TV time, when combined with 3 hours or less of weekly physical activity, had a particularly negative effect, drastically increasing the risk of a mobility disability.

"TV viewing is a very potent risk factor for disability in older age [...] Sitting and watching TV for long periods (especially in the evening) has got to be one of the most dangerous things that older people can do because they are much more susceptible to the damages of physical inactivity."

Dr. Loretta DiPietro

Strengths and limitations of the study

A major strength of the research, the authors write, is that it studied participants prospectively over a decade, unlike previous studies, which have only performed a cross-sectional analysis.

Additionally, this is the first time that a study examined the sitting time jointly with physical activity and the associations these two have with mobility disability.

However, Dr. DiPietro and colleagues also point out some limitations of their research. Firstly, all the data on physical activity and sedentary habits were self-reported, which allows for potential bias. That is, people usually report that they spend more time exercising than they do in reality.

Also, given the interdependence between sitting and being active 0 that is, given that "time in one [behavior] displaces time in another" - the researchers concede that other statistical methods such as "compositional data analysis techniques and isotemporal modeling" may have been better suited for this analysis.

Finally, because the sample used for the study was predominantly white and had a higher educational background, the researchers caution that their findings may not be generalizable to the wider American senior population.

Still, says Dr. DiPietro, "Our findings suggest that older people who want to remain fit must ramp up their daily physical activity and reduce the amount of time they spend sitting."

Obesity: Lack of 'satiety hormones' plays a role

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Researchers have found that obese individuals release fewer hormones that tell us when we are full.

A new study provides further evidence that metabolic factors have a part to play in obesity, after finding that people who are obese release significantly fewer "satiety hormones" after eating, compared with lean individuals.

In the United States, it is estimated that more than a third of adults and around a fifth of children and adolescents are obese.

Since obesity is a key risk factor for a variety of health conditions - including heart disease, type 2 diabetes, and some forms of cancer - its prevalence has become a major public health concern.

A primary cause of obesity is an energy imbalance, whereby a person takes in more calories than they use. This may occur as a result of an unhealthful diet, overeating, and lack of exercise.

According to co-lead study author Dr. Bettina Wölnerhanssen, of the Department of Biomedicine at University Hospital Basel in Switzerland, there is a widespread belief that "a lack of self-control and discipline" is the key player in obesity.

However, studies are increasingly proving that this is not the case, and that there are a number of metabolic factors involved.

The new study from Dr. Wölnerhanssen and colleagues adds to the evidence. The team has uncovered a molecular mechanism in obese individuals that may prevent them from feeling full after a meal, which may cause them to eat more.

The findings were recently published in the journal Scientific Reports.

Findings may 'explain lack of satiation'

To reach their findings, the researchers collected and examined samples of gastrointestinal tissue from 27 morbidly obese adults, both before and 3 months after they underwent laparoscopic sleeve gastrectomy (LSG) - a type of weight loss surgery.

For comparison, the team also collected and analyzed gastrointestinal tissue samples from 24 lean adults.

The analysis revealed that the gastrointestinal tissue taken from obese participants prior to LSG had significantly fewer enteroendocrine cells than the tissue samples of lean subjects.

In response to food intake, enteroendocrine cells release hormones into the bloodstream that send signals to the brain, telling us when we are full. A reduction in enteroendocrine cells leads to a decrease in the release of these so-called satiety hormones, which may fuel an increase in food intake.

Additionally, the researchers found that, prior to LSG, obese individuals demonstrated changes in the expression of transcription factors that regulate enteroendocrine cell formation. "Deregulation of this regulatory network may lead to defective epithelial differentiation resulting in altered functions of the intestinal epithelium," note the authors.

Interestingly, the analysis of tissue samples from obese participants taken after LSG showed that the number of enteroendocrine cells and the expression of transcription factors in gastrointestinal tissue was almost the same as that of the lean subjects.

Overall, the researchers believe their study offers further evidence that obesity can develop as a result of metabolic factors.

"[...] there is no doubt that metabolic factors are playing an important part. The study shows that there are structural differences between lean and obese people, which can explain lack of satiation in the obese."

Dr. Bettina Wölnerhanssen

Sukiya lost 60 pounds

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Transformation of the Day: Sukiya lost 60 pounds this year with the help of a childhood friend. Strict clean eating, exercise and adopting the right mindset has produced great results for this busy single mom, including lower cholesterol. Check out her story. My name is Sukiya and I’m a 39 year old single mother of two. I was […]

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Improve Focus In 5 Ways

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Cocoa compound could 'delay or prevent' type 2 diabetes

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Cocoa powder antioxidants may help slow diabetes' progression.

With diabetes reaching epidemic proportions, the search is on for innovative ways to reduce the burden. Breaking research finds hope in the most surprising of places - chocolate.

Today, there are an estimated 29 million Americans living with diabetes, with the vast majority of cases being type 2 diabetes. Globally, by 2035, there could be 592 million people with diabetes. This is no small problem.

Beyond those Americans who already have a diabetes diagnosis, a further 86 million adults - more than 1 in 3 Americans - have prediabetes, a precursor to the disease. Without intervention (diet and exercise), diabetes is likely to be the next step for these individuals, often within 5 years.

Diabetes is costly in human terms, of course, but it is also a huge financial drain; in 2012, diabetes and its complications accounted for $245 billion in total medical costs and lost work and wages, up from $174 billion just 5 years earlier. The statistics are overwhelming.

Although type 2 diabetes is largely preventable through lifestyle choices, at this point in time, more needs to be done to stem the flow and turn the tide.

Finding potential medical interventions for people at risk of developing type 2 diabetes is more pressing than ever. Research, recently published in The Journal of Nutritional Biochemistry, investigates whether a compound found in cocoa could be useful in the fight.

Diabetes, insulin, and beta cells

At the root of diabetes is the hormone insulin, which is produced, stored, and released by beta cells in the pancreas. Insulin is responsible for controlling and regulating levels of sugar in the blood; it ensures that blood sugar levels never gets so high that they damage blood vessels and organs, or so low that the body cannot function.

People with type 2 diabetes are less sensitive to insulin. This means that the body needs to produce more insulin to achieve the desired regulatory effect.

On top of this reduction in sensitivity to insulin, studies have shown that beta cells' ability to produce and secrete insulin is also hampered; this appears to be due to increased rates of cell death among beta cells. So, not only is the body less reactive to insulin, the cells responsible for creating insulin are reduced in number, further adding to the progression of type 2 diabetes.

Researchers from Brigham Young University (BYU) in Provo, UT, and Virginia Tech in Blacksburg are currently looking at ways of bolstering beta cell performance and potentially delaying or preventing the onset of type 2 diabetes.

Earlier research has shown that beta cells are particularly sensitive to oxidative stress (free radicals); for this reason, the researchers decided to investigate flavanol compounds in cocoa, which are known to have antioxidant powers.

Cocoa compound protects beta cells?

The researchers found that when rats received a high-fat diet that included a cocoa compound, levels of obesity were decreased and the rats' ability to handle increased glucose levels were increased.

Scientists have been investigating flavanols and how they might protect beta cell function for some time. However, the current study is the first to pinpoint the most effective molecule: a flavanol called catechin.

In particular, catechin monomers gave the most positive results; these are single molecules, the smallest of the compounds to be investigated.

Next, the scientists needed to understand how catechin was making improvements; specifically, they wanted to know what was happening within the beta cells. Study author Jeffery Tessem, assistant professor of nutrition, dietetics, and food science at BYU, explains what they found:

"What happens is, it's protecting the cells, it's increasing their ability to deal with oxidative stress. The catechin monomers are making the mitochondria in the beta cells stronger, which produces more ATP (a cell's energy source), which then results in more insulin being released."

Specifically, they saw a jump in the expression of genes that promote both mitochondrial function and the body's response to oxidative stress.

This is the first time a potential mechanism has been described that helps explain how flavanols might improve beta cell function - epicatechin monomers strengthen beta cells' mitochondria, the power houses of the cell.

"These results will help us get closer to using these compounds more effectively in foods or supplements to maintain normal blood glucose control and potentially even delay or prevent the onset of type 2 diabetes."

Co-author Andrew Neilson, assistant professor of food science at Virginia Tech

The authors are quick to be clear - eating sugary, high-fat chocolate will not protect against diabetes. Tessem explains that, "You [would] probably have to eat a lot of cocoa" to get enough epicatechin monomers to make any kind of positive difference.

The results are promising; compounds found in chocolate might mark a new line of research into preventing or treating diabetes, but, sadly, eating chocolate is still not a healthful option.

18 Quotes about the Ego to inspire Self-Reflection and Self-Awareness

You're reading 18 Quotes about the Ego to inspire Self-Reflection and Self-Awareness, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.

Have you ever looked back on your own behavior and thought; Why the heck did I do that? Maybe you’d had an argument with a friend or a loved one and you’d overreacted to something that was completely unnecessary. Maybe you were triggered by an old insecurity about relationships or you're sitting here wondering why you’ve been so hard on yourself at work. The reason we do these things that sometimes seem out of line with what we feel and believe is because of something that we all have, but that we could do with a lot less of. The Ego. In the West, the term ‘ego’ is typically used to refer to your self-concept, or more specifically in a Freudian context, the organized part of the psyche that mediates the drives of the Id and the super-ego. Sometimes we always use ego in a colloquial sense to mean the self of self-importance, usually over other people. In Eastern philosophy, ego usually means the feeling of I, which is all past karma that may be imprinted in an individual. Either way, however we define ego, we all know that it’s something that gets in our way. Typically we can agree that reducing our ego is a way forward towards better relationships, a more open attitude, and a healthier sense of self. However loosening the grip we have on our ego can be difficult in a culture that is focused on inflating the sense of the individual through achievements and rewards, social media accolades and personal narratives. For this reason, it’s valuable that we take moments to reflect on the ego; what it is and how it harms us, so that in our reflections we may develop a necessary degree of self-awareness. So without further ado, here are 18 quotes about the ego to inspire self-reflection and self-awareness.   “The ego is not master in its own house.” - Sigmund Freud “Ego is a social fiction for which one person at a time gets all the blame.” - Robert Anton Wilson “Part of me suspects that I’m a loser, and the other part of me thinks I’m God Almighty.” - John Lennon “There is nothing that strengthens the ego more than being right!” - Eckhart Tolle “Your ego is your soul’s worst enemy.” - Rusty Eric “Ego is to the true self what a flashlight is to a spotlight.” - John Bradshaw “Anytime there is a struggle between doing what is actually right and doing what seems right, then your ego is interfering with your decision.” - Darren Johnson “The instinct that pulls us towards art is the impulse to evolve, to learn, to heighten and elevate our consciousness. The Ego hates this. Because the more awake we become, the less we need the Ego.” - Stephen Pressfield “Love is happy when it is able to give something. The ego is happy when it is able to take something.” - Osho “When one is without ego, one becomes infinitely free of all personal judgements, and perceives life and the world with divine eyes and mind. Nothing is offensive to them and they remain in perfect serenity and peace always.” - Mooji “Spiritual practices help us move from identifying with the ego to identifying with the soul. Old age does that for you too. It spiritualizes people naturally.” - Ram Dass “When ego is lost, limit is lost. You become infinite, kind, beautiful.” - Harbhajan Singh Yogi “All you need to know and observe in yourself is this: Whenever you feel superior or inferior to anyone, that’s the ego in you.” - Eckhart Tolle “Have you ever wondered why the slang terms for intoxication are so demolition-oriented? Stoned, smashed, hammered. It’s because they’re talking about the Ego. It’s the Ego that gets blasted, waxed, plastered.” - Steven Pressfield “If you learn how to make fun of yourself, your ego will go down.” - Nirmala Srivastava “Your ego is an avid interpreter. It is so quick to interpret events as ‘bad’ or ‘good,’ or ‘right.’ It never fails to see the little picture.” - Robert Holden “The decision to make the present moment into your friend is the end of the ego.” - Eckhart Tolle “Egotism is the source and summary of all faults and miseries.” - Thomas Carlyle ----------------------------------- Attention Pick the Brain Readers! Are you ready to ignite change in your own life? If so then grab a copy of my free eBook: MORNING MASTERY: The Simple 20 Minute Routine For Long Lasting Energy, Laser-Sharp Focus, and Stress Free Living Ben is a freelance writer and the creator of Project Monkey Mind, a blog that looks at Psychology and Spirituality to find practical wisdom for the digital age. To learn more about the Ego and how one may go about getting rid of it, check out his latest blog post: What is Ego Death?

You've read 18 Quotes about the Ego to inspire Self-Reflection and Self-Awareness, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.

Self Help Gurus etc

In Some Situations, It May Be “Better” to Be an Obliger Than an Upholder.

I love to re-read, and I love to read on airplanes, so it was with great pleasure that I re-read The Remains of the Day by Kazuo Isiguro on my flight back from the Podcast Movement Conference in Anaheim.

Maybe you’re read the book — it was hugely acclaimed and won the Man Booker Prize. Or maybe you saw the Merchant-Ivory movie, starring Anthony Hopkins and Emma Thompson.

The narrator is Stevens, the English butler of Darlington Hall who is taking a trip to visit Miss Kenton, a former housekeeper with whom he worked for many years.

As the story unfolds, many things become gradually clear to the reader. Stevens is extraordinarily removed from his own feelings; he devoted his life to Lord Darlington, a man whose efforts to further the German cause leading up to World War II led to ignominy; he has deep love for Miss Kenton that he could never express; he revered his father and never told him; etc. etc. It’s a beautiful, compelling book.

These days, I see everything through the lens of the Four Tendencies, and it was fascinating — and enormously instructive — to read this novel.

It’s an incisive portrait of an Upholder. Stevens shows all the strengths of the Upholder, and all the weaknesses.

But what was most instructive for me was to understand something that truly, I’ve never quite grasped before: the advantage, in some circumstances, of being an Obliger instead of being an Upholder.

All the Tendencies have their own strengths and weaknesses, and this showed me how Obligers have a strength that Upholders may lack.

Bear with me. This is a little complicated, but it’s important.

Obligers and Upholders have a deep affinity: they both respond readily to outer expectations.

Upholders also respond readily to inner expectations, which means that they can much more effortlessly meet their own inner standards. Most of the time, this is a useful quality.

While Obligers (like Upholders) readily meet outer expectations, they struggle to meet inner expectations. This dynamic can lead to the striking pattern of Obliger-rebellion, which is when an Obliger meets, meets, meets, meets an expectation–then snap, the Obliger refuses. Obliger-rebellion can be small and symbolic, or it can be huge and destructive.

I’ve come to understand that Obliger-rebellion, though it can be destructive, is also highly constructive. It’s an escape hatch for Obligers. It’s meant to protect them, to eject them from situations where expectations are unrealistically high, where they’re being exploited, where they’re being ignored, etc.

However, I never before grasped how Upholders were disadvantaged by not having the instinct for Obliger-rebellion. I thought that the fact that Upholders meet inner expectations was protection enough (though to be sure, some UPHOLDER/Obligers do show forms of Obliger-rebellion).

The Remains of the Day shows how this absence of Obliger-rebellion can at times be a problem.

In a real Upholder way, Stevens gets enormous gratification from “dignity”–a word he examines and discusses several times throughout his reminiscences. In his mind, it’s his dignity as a professional that allows him to set aside his personal desires and needs in order to serve Lord Darlington’s household perfectly. As it happens, the household is entertaining important guests — and is therefore in a time of high expectation — when Stevens’s father is dying, and at a crucial moment in his (thwarted) relationship with Miss Kenton. At least until his epiphany at the very end of the book, which takes place years after the events described, Stevens takes tremendous pride in the fact that he could live up to his expectations for himself, and others’ expectations for him, to be the perfect servant, even in the face of great personal sacrifice.

Now, according to his lights (until the epiphany at the end), this is right and justified.

But as I read, I thought, “Hmmm….if Stevens had been an Obliger, maybe he would’ve given that great service, but at some key point, thought, ‘After all I’ve done, what do I get? My father is dying, and they expect me to serve tea? This, I won’t do!’ or ‘I’ve given Lord Darlington so many years of service, but this demand is just too much, so Lord D can just wait a little while before I rush back to his side.”

For Stevens, such moments of Obliger-rebellion might have led to a much happier, richer life. His Upholderness held him in place.

What has struck me most about the Four Tendencies is how much we can learn from each other.

As an Upholder myself, I’ve learned a tremendous amount from Rebels: we’re more free than we think.  And I’ve learned a tremendous amount from Questioners (like my husband): always ask why. And I’ve learned a lot from Obligers: if someone demands too much, refuse.

Have you seen portraits of the Four Tendencies in books, TV shows, movies, songs, and so on? Send them my way! I’m collecting them.

On a recent Facebook Live conversation, for instance, we had a lively discussion of whether Cersei from Game of Thrones is an Upholder. Upholder or Obliger? I’m still debating.

Don’t forget to get access to the pre-order bonus videos after you pre-order The Four Tendencies.

Self Help Gurus etc

Deshunta lost 130 pounds

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Transformation of the Day: Deshunta lost 130 pounds. Weighing over 400 lbs, she was faced with high blood pressure, borderline diabetes and sleep apnea, as well as physical limitations when it came to things like travel. This Zeta Phi Beta soror decided to use surgery as a tool to change her life. Check out her story. […]

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Exercise right after learning improves memory in women

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A little cardio exercise, such as jogging, straight after a learning session may boost memory in young women.

Whether you are cramming for an exam or simply want to give your memory a boost, doing some physical exercise straight after a learning session may be of great help - if you are a woman, that is.

A new study published in the journal Cognitive Research: Principles and Implications shows that just 5 minutes of light physical exercise following a learning session improves memory in young women.

The study's first author is Dr. Steven Most, of the School of Psychology at the University of New South Wales in Sydney, Australia. He and his team conducted four experiments that included a total of 256 participants.

In the first experiment, 74 undergraduate students - 38 women and 36 men - aged 19.9 years, on average, were divided into two groups.

One group engaged in 5 minutes of low-impact cardio exercise (such as step exercise) before a learning phase that involved remembering name-face pairs, while the other group engaged in another, non-exercise activity.

After 24 hours, the researchers tested the participants' memory of their previous learning phase. The same conditions were repeated but with 5 minutes of activity after the learning phase.

In the second experiment, Dr. Most and team wanted to see if the "post-learning" exercise benefits noticed in the first experiment would be replicated if they eliminated sleep as a possible consolidation phase.

The memory test was therefore administered on the same day as the learning phase. The researchers also altered the non-exercise activity.

In the third experiment, the researchers replaced the face-name association task with one that involved abstract shapes. The reason for this was that some studies have previously suggested that emotional material such as face stimuli may be more easily remembered than neutral material.

Exercise boosts memory retroactively

By this point, the researchers noticed that women who engaged in mild physical activity after learning performed considerably better in memory tests than the women who did not exercise.

"The effect came into play only after participants had studied the material, meaning that it retroactively boosted learning of the material," says Dr. Most.

In fact, the effect was at its strongest in the first experiment. For this reason, the researchers tried to replicate the first experiment in a fourth one, wherein the conditions remained largely the same but the non-exercise activity differed.

The fourth experiment further validated the beneficial memorial effects of exercising after learning. "But mysteriously," says Dr. Most, "this effect did not emerge among men in any of the experiments."

"It's unclear whether this is a true sex difference or whether there was something about the experiment conditions that allowed the effect to emerge among women and not men."

A potential bias in the study, Dr. Most says, might have been the fact that in the three of the four experiments that involved facial recognition and name-face association, the faces were all male.

Dr. Most thinks that it is possible that females reacted better to male faces and that conversely, men would have remembered the names better if they had been exposed to female faces.

The study's first author comments on the significance of the findings.

"Some schools are under pressure to cut back on recess in order to increase time in the classroom, but it may be that encouraging physical activity breaks at several points during the day can actually help with the retention of classroom learning."

Dr. Steven Most

But "more research needs to be conducted to conclude that with certainty," he cautions. "There is also scope for further study to understand how much exercise is optimal, how long before or after learning is most effective, and who benefits most."

Gene therapy with BMP4 protects against weight gain and insulin resistance in mice

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"By increasing BMP4, we can increase the metabolic rate, but we only see this in initially lean mice. Overweight mice proved to have a BMP4 resistance, which is also an important finding," says Jenny Hoffmann, first author of the article and active at the Lundberg Laboratory for Diabetes Research.

She recently earned her PhD in medicine with a thesis focused on BMP4, Bone Morphogenetic Protein 4, and how it regulates white, beige and brown fat in the body. White fat cells store and release fat, brown fat cells burn fat and produce heat, and beige fat cells, which are located within the white fat, can burn fat upon activation. BMP4 has important functions during fetal development, but has proven to play an especially important role in the development of fat cells.

In one of the studies, cells from human fat biopsies were used and the other two studies used adult mice that were given BMP4 gene therapy. In the current study, the mice were given a high-fat, more energy-rich diet, at the same time that they were injected with a harmless virus that carried BMP4, which targets the liver and spreads from there.

"In mice that were initially lean, we see that the white fat becomes more beige and metabolically active, while the brown fat becomes "whiter". So there's a negative effect on the brown fat and a positive effect on the white fat, but the positive outweighs the negative and the mice have improved metabolic health. They are protected from weight gain and do not get insulin resistance, a marker for risk of Type-2 diabetes," says Jenny Hoffmann.

Mice that were overweight from the beginning reacted differently. Gene therapy with BMP4 gave no protection from further weight gain, but they were protected from insulin resistance with increased energy intake. The overweight animals, which proved to have higher levels of their own BMP4 protein, also had high levels of so-called antagonists, which prevented the BMP4 signaling in the fat. In other words, they were resistant to the effects of BMP4 in terms of the positive effects on beige fat cells.

The fat tissue is important as a repository for excess energy. Primarily, the subcutaneous fat expands. Then, fat begins to be stored at less healthy places - in the abdomen, liver and muscles. According to Jenny Hoffmann, identifying the effect of the BMP4 protein can be an important target in the struggle against Type-2 diabetes, cardiovascular disease and other illnesses linked to obesity.

"This is basic research," she emphasizes, "but greater understanding of BMP4 signaling in fat can lead to new therapeutic possibilities for obesity and Type-2 diabetes."

Article: BMP4 Gene Therapy in Mature Mice Reduces BAT Activation but Protects from Obesity by Browning Subcutaneous Adipose Tissue, Jenny M. Hoffmann, John R. Grünberg, Christopher Church, Ivet Elias, Vilborg Palsdottir, John-Olov Jansson, Fatima Bosch, Ann Hammarstedt, Shahram Hedjazifar, Ulf Smith, Cell Reports, doi: 10.1016/j.celrep.2017.07.020, published 1 August 2017.

The Only 10 Success Principles You’ll Ever Need

You're reading The Only 10 Success Principles You’ll Ever Need, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.

Mаnу bеlіеvе that ѕuссеѕѕ іѕ for a сhоѕеn fеw whо hаvе been mаrkеd fоr greatness by dеѕtіnу. Thаt іѕ not truе. Success саn bе a раrt оf еvеrуоnе'ѕ lіfе, іf thеу understood these 10 рrіnсірlеѕ оf ѕuссеѕѕ. Suссеѕѕ is nоt a mаttеr оf fаtе or destiny аnd nеіthеr does іt соmе tо уоu bу сhаnсе. Yоu need tо work tоwаrdѕ іt аnd drag іt іntо уоur life. It'ѕ vеrу rаrе tо fіnd ѕuссеѕѕ lооkіng fоr уоu. Mоrе оftеn thаn not, уоu need to chase it down and mаkе іt yours. Sо, whаt аrе thе only ten principles оf success you'll ever need? Tаkе a look.

1. Be Consistent

If you notice a lot оf ѕuссеѕѕful реорlе, you аrе bound tо nоtісе ѕоmе соmmоn traits іn thеm. Adopt thоѕе trаіtѕ and mаіntаіn them соnѕіѕtеntlу.

2. Have a Vіѕіоn

It is іmроrtаnt tо hаvе a vision аnd knоw vеrу сlеаrlу what іt іѕ уоu wаnt from life. If уоu аrе not ѕurе, or the рісturе іn уоur hеаd is hаzу, you саn fоrgеt about achieving anything. “The only thing worse than being blind is having sight but no vision.” – Hellen Keller

3. Mаkе an Aсtіоn Plаn

Knоwіng whаt уоu wаnt іѕ оnе thіng, and knоwіng how tо get іt іѕ ѕоmеthіng еlѕе. Organize уоur ideas аnd make a ѕtrаtеgу for уоurѕеlf.

4. Bеlіеvе іn Yоurѕеlf

If уоu dоn't bеlіеvе you can асhіеvе іt, уоu wіll nеvеr bе аblе to соnvіnсе оthеrѕ of your vision. Nеvеr dоubt yourself. Tеll уоurѕеlf аgаіn аnd again thаt уоu will ѕuссееd.

5. Take Rеѕроnѕіbіlіtу

Tаkе rеѕроnѕіbіlіtу for уоur actions, fоr thе соnѕеԛuеnсеѕ оf thоѕе actions, fоr уоur future, for your dесіѕіоnѕ, аnd for уоur lіfе.

6. Bе Pеrѕіѕtеnt

No mаttеr hоw mаnу tіmеѕ you fаіl, gеt uр аnd ѕtаrt аgаіn. Dоn't lеt fаіlurеѕ dесіdе thе соurѕе оf уоur lіfе. Trеаt thеm аѕ a ѕtерріng stone to ѕuссеѕѕ and persevere.

7. Mаkе your Gоаlѕ SMART

Yоur gоаl ѕhоuld bе Sресіfіс, Mеаѕurаblе, Attаіnаblе, Rеаlіѕtіс, аnd Time Bound. Thеѕе аrе thе еѕѕеntіаlѕ of a wоrkаblе gоаl.

8. Cоntіnuе Learning

Nеvеr stop lеаrnіng. Lеаrnіng mеаnѕ growth. Whеn you ѕtор learning, уоu ѕtор growing. If you ѕtор grоwіng, уоu wіll dіе. And dead реорlе can nеvеr be successful.

9. Dо Nоt Shіrk frоm asking for Hеlр

There іѕ nо ѕhаmе іn ѕееkіng hеlр аnd guidance from people. It would bе ѕhаmеful if you lеt ѕоmеthіng lіkе false рrіdе ѕtаnd іn thе wау of attaining ѕuссеѕѕ.

10. Bе аn Aѕѕеt to People аrоund You

Unlеѕѕ уоu аdd value to thе society in ѕоmе fоrm оr mаnnеr, уоu аrе not gоіng to bе ѕuссеѕѕful. Hореfullу, thеѕе 10 principles оf success will hеlр guіdе уоu іn уоur ԛuеѕt fоr that which уоu ѕееk wіth all уоur hеаrt.

---

Sipho Shimange is an author, digital marketer and founder of Aspeer. Passionate about helping people become the best versions of themselves. Download his free ebook 7 Simple Tricks to Set your Mindset for Success.

You've read The Only 10 Success Principles You’ll Ever Need, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.

Self Help Gurus etc

30 Day Exercise Challenge and DietBet

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This month’s challenge is Super Simple, but it’s also Super Powerful. Commit to 30 Days of Exercise! Sept 1 – Oct 12th – 5 Days of Exercise Each Week Minimum of 30 Minutes Per Workout. Workout at your own pace. – Walking, running, weight training, HIIT, Zumba, etc. Stay hydrated: Drink a minimum of 64 […]

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2. April Twitter Chat: Plant-based Eating with Special Guest Tracye McQuirter, MPH, Best-Selling Author of By Any Greens Necessary
3. Lesson 6: What I See in the Mirror

LIAM 374 – I Love Fog

I love fog. Do you? I woke up a few mornings ago to a heavy fog around my house, obscuring my normally clear view of the lake on which I live. Rather than be upset by not being able to see the water and wildlife I enjoy seeing, I allowed myself to sit in the fog and enjoy the uncertainty, the mystery of what would emerge as the fog lifted. This is a lesson we can all apply to our lives. We need to allow, indeed embrace, the moments of uncertainty in our lives. Confusion always precedes learning! Listen as I explain:

Listen on iTunes or Listen to/download this episode here:

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Mentioned in this show:

• Attend “A Weekend to Break Free!”
• Join the “Climber Community”
• Get a FREE copy of The Science of Getting Rich
• Join Bruce’s Mastermind Group
• Worry No More! book

Subscription/Social Links:

• Subscribe on iTunes!
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The post LIAM 374 – I Love Fog appeared first on Life Is A Marathon : Life Coaching | Spirituality | Personal Development | Positive Thinking | Personal Branding | Faith.

Self Esteem Feeds

A Little Happier: The Book “The Hobbit” Illustrates How Boredom Can Spark Creativity.

In Episode 92, Elizabeth and I interviewed Manoush Zomorodi, the host and managing editor of the terrific podcast Note to Self — “the tech show about being human.”

Manoush has a fascinating book coming out soon, called Bored and Brilliant: How Spacing Out Can Unlock Your Most Productive and Creative Self.

I got to read the galley, and in the book, she recounts a wonderful story, about J.R.R. Tolkien.

In the early 1930s, J.R.R. Tolkien was a Professor of Anglo-Saxon at Oxford, and he made extra money by grading papers. As he was doing this (very dull) work, he came upon a blank page. He wrote, “In a hole in the ground there lived a hobbit.”

Almost ten years after writing that first line, Tolkien completed his book, The Hobbit. And that line is, indeed, the first line of that novel. After his publisher asked for a sequel, he went on to write the giant towering masterpiece trilogy, The  Lord of the Rings.

Sometimes, boredom allows us to dream up some new idea.

Have you ever had a great idea, insight, or creative spark while being bored? While driving, while showering, while doing some boring household task? Perhaps this is one reason that walking and running seem to spark creativity.

This mini-episode is brought to you by the Platinum Card from American Express. There’s a world of experiences waiting to open up with the Platinum Card–backed by the services and security of American Express.

Want to get in touch? I love hearing from listeners:

• Comment below
• Email us: podcast@gretchenrubin.com
• Connect on Twitter: @gretchenrubin and @elizabethcraft
• Call: (77 HAPPY 336)
• Comment on my Facebook Page
• Sign up to get an email alert whenever we release a new episode

 

 Happier listening!

The post A Little Happier: The Book “The Hobbit” Illustrates How Boredom Can Spark Creativity. appeared first on Gretchen Rubin.

Self Help Gurus etc

Candice lost 44 pounds

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Transformation of the Day: Candice lost 44 pounds. After giving birth to her daughter, she had a serious MRSA infection which resulted in multiple surgeries and 9 blood transfusions. After she was infection free for a year, Christmas photos showed her just how much the ordeal had taken a toll on her. Check out how […]

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What is the secret to long-term weight loss? Study sheds light

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Researchers say that consistent weight loss in the first few weeks of dieting may help to achieve long-term weight loss.

If you're looking to lose weight and keep it off, a new study may help you to reach your goal. Researchers have now found that consistently losing weight in the early days of a new diet plan - even small amounts - may increase the chances of achieving long-term weight loss.

It is estimated that more than 2 in 3 adults in the United States are overweight or obese. Excess weight can increase the risk of numerous health problems, including type 2 diabetes, heart disease, stroke, and even some types of cancer.

Adopting a healthful, balanced diet is considered one of the best strategies for weight loss, but - as many dieters will know - it is not as easy as it sounds.

Every year, around 45 million people in the U.S. go on a diet, primarily with the aim of losing weight. However, research has indicated that up to 40 percent of people who lose weight regain more than half of it over the subsequent 2 years.

So, why are some people able to maintain their weight loss while others struggle? Lead study author Emily Feig, Ph.D., of the College of Arts and Sciences at Drexel University in Philadelphia, PA, and colleagues sought to find out.

The team's findings were recently published in the journal Obesity.

Fluctuation vs. consistency

The researchers enrolled 183 participants to their study, all of whom were either overweight or obese. For 1 year, each subject participated in a weight loss program. This comprised meal replacements and behavioral goals, such as increasing physical activity and calorie tracking.

Study participants were asked to keep a record of any food-related behaviors they experienced, such as cravings, binge eating, and emotional eating.

Additionally, subjects attended weekly weigh-in sessions. Two years after the weight loss program began, participants were weighed for a final time.

The team found that participants who experienced consistent weight loss in the first 6 and 12 weeks of the program were more likely to have maintained their weight loss at 12 and 24 months, compared with those whose weight fluctuated.

As an example, the team explains that a person who lost 4 pounds one week, regained 2 pounds the next week, and lost 1 pound the following week were less likely to achieve long-term weight loss than those who consistently lost 1 pound over the same 3-week period.

Weighing in on food-related behaviors

The researchers were interested to discover that participants who reported lower preoccupation with food, lower binge eating, and lower emotional eating at study baseline experienced greater weight fluctuation and lower total weight loss.

The team says that these findings indicate that it may not be a person's relationship with food or food-related behaviors that influence long-term weight loss. Rather, it may be down to the consistency of weight loss.

The researchers caution that their study cannot prove cause and effect between weight loss consistency and better long-term weight loss.

However, principal investigator Michael Lowe, Ph.D. - who is a professor of psychology at Drexel University - believes that they may have identified an effective strategy for shedding the pounds and keeping them off.

"Settle on a weight loss plan that you can maintain week in and week out, even if that means consistently losing ¾ of a pound each week."

Michael Lowe, Ph.D.