My Nightly Routine

Oh, this has been a LONG time coming, but I’ve finally figured out something whereas I can calm/quiet my mind down towards the end of the night.

I’m not a person who likes teaching past 6pm, but since I was offered a unique class and on the BTS line, I said “ok.” However, I needed to be serious about coming up with a very strict routine in terms of shutting down before going home.

Last year I encountered a couple of sleepless nights. One day I had too much caffeine, pushing myself to a 4am sleeping time (and that was at the assistance of a sleeping pill). Another night I slept 1pm because I didn’t have control of my mind and was thinking about the most absurd thing imaginable (I won’t even say it because it’s that ridiculous). So, I do get anxious, at times, before I go to sleep.

But thanks to Dr. Joe Dispenza’s words, I’ve been able to overcome that: “train your mind and tell it what you want to do.”

So, I told myself “how can I shutdown before getting home?” This was a three-step routine.

So, while walking to the skytrain, which takes about 7 minutes to get to, I’m listening to affirmations. Mind you, social media and everything is turned off for the evening. At 8pm, I’m off of it. I love detoxing from it because sometimes I get messages that I can’t handle at night, and if it’s a message of someone complaining, I would lose sleep.

When I get to my platform which is outside in the sweltering heat, I’m swaying side-by-side, not looking at a soul and just basking the environment all in. Perfect way to live in the moment when there’s chaos around you.

The train comes, I go to the middle (because it’s often packed) set my things down and really start saying all the affirmations under-my-breath for about 5 stations. Once the train makes it over the river, I switch to a Glen Harold meditation and then I start winding down even more, along with some running bath water and rain noises in the background.

By the time I get home, my mind is ready for sleep…literally. Technology has already been shoved aside, and I even put my phone outside my bedroom to charge. I turn on my Bose soundlink, laydown, and smile away, counting the successes that I had achieved that day. Yes, somedays I do the mirror exercise, which helps a lot, too.

So, here’s the podcast of how I do everything little-by-little.

Interviewee #023 – Natalie Shaul on Stress, Mental Clarity & Physical Wellness

A super compelling podcast on how one’s mind can affect the body. On today’s show, Natalie Shaul joined me to talk about some great ways to deal with bloating, gut health in general, adding in different foods, and how she overcame a relentless amount of symptoms that were hovering over her for a decade and a half. 

Get in touch with Natalie Shaul

Links:

Things we discussed:

Her journey to where she is currently.

Good environment and a good childhood.

Believing she couldn’t complain because of how she was brought up. 

Health issues that lingered over time. 

What the causes are of  autoimmune and hyper-thyroid?

Causes of mercury poisoning.

What was the step-by-step recovery process to mitigate the symptoms?

Her meeting with Lewis.

More steps to combat her health issues.

 

Three things and actionable steps for the listeners.

Sleep deprivation.

Inflammatory foods.

Bloating and gut health.

Apple cider and how to make them. 

Sugary foods.

Probiotics.

Food and beverages that are good for your overall gut health. 

Her diet for breakfast.

Myths of overeating. 

Olive oil and omega fats.

Advantages of avocados.

Echinacea and its advantages

Turmeric and other spices that could be implemented in your diet. 

Physical fitness.

Yoga, detoxification and using a sauna. 

Three ultimate things for self-case.

Listen to “Interviewee #024 – Natalie Shaul on Stress, Mental Clarity & Physical Wellness” on Spreaker.

 

Thank you for listening!

Links:

  1. Facebook page: https://www.facebook.com/thearseniobuckshow/
  2. Instagram: https://www.instagram.com/thearseniobuckshow/?hl=en
  3. YouTube: https://www.youtube.com/channel/UCIzp4EdbJVMhhSnq_0u4ntA
  4. Podcasts: https://www.spreaker.com/user/thearseniobuckshow, https://itunes.apple.com/us/podcast/the-arsenio-buck-show/id1181794790?mt=2, https://open.spotify.com/show/0x39CEN5tHvfRtfZaAMTgQ?si=8cpdu1rTTjKHogufXh91Cw
  5. Website: https://thearseniobuckshow.com/
  6. Twitter: https://twitter.com/arseniobuckshow?lang=en

Positive Mental Attitude: Season 2 – Episode 22 – Quotient Analysis – Part C

Here we go! This is the last part of the quotient analysis!  If you haven’t already done Part A or Part B, I suggest you hit the links on the left and do them before the last part.

13. Learning from defeat
(a) Does defeat cause you to stop trying?

_____ _____
(b) If you fail in a given effort, do you keep trying?

_____ _____
(c) Is temporary defeat the same as failure?

_____ _____
(d) Have you learned any lessons from defeat?

_____ _____
(e) Do you know how defeat can be converted into an asset that will lead to success?

_____ _____
14. Creative vision
(a) Do you use your imagination constructively?

_____ _____
(b) Do you make your own decisions?

_____ _____
(c) Is the man who only follows instructions always worth more than the man who also creates new ideas?”

(d) Are you inventive?

_____ _____
(e) Do you create practical ideas in connection with your work?

_____ _____
(f) When desirable, do you seek sound advice?”

 

15. Budgeting time and money
(a) Do you save a fixed percentage of your income?

_____ _____
(b) Do you spend money without regard to your future source of income?

_____ _____
(c) Do you get sufficient sleep each night?

_____ _____
(d) Is it your habit to employ spare time studying self-improvement books?”

 

16. Maintenance of sound health
(a) Do you know five essential factors of sound health?

_____ _____
(b) Do you know where sound health begins?

_____ _____
(c) Are you aware of the relation of relaxation to sound health?

_____ _____
(d) Do you know the four important factors necessary for the proper balancing of sound health?

_____ _____
(e) Do you know the meaning of “hypochondria” and “psychosomatic illness”?

_____ _____
17. Using cosmic habit force as it pertains to your personal habits
(a) Do you have habits which you feel you cannot control?

_____ _____
(b) Have you recently eliminated undesirable habits?

_____ _____
(c) Have you recently developed any new, desirable habits?”

Rating System

Here’s how to rate your answers. All the following questions should have been answered NO: 3c – 3d – 4b – 5b – 5c – 5e – 6b – 6c – 8a – 8d – 9b – 9d- 10c – 11b – 11c – 12c – 13a – 13c – 14c – 15b – 17a. All other questions should have been answered YES. Your score would have been 300 if all the questions had been answered “No” or “Yes” as shown above. This is a perfect score and very few people have ever made such a score. Now let’s see what your score was.”

Number of “Yes” answers instead of “No”:
——x 4 =——
If you answered “No” to any of the meaning questions that should have been answered “Yes,” deduct four points for each one:
Number of “No” answers instead of “Yes”:
——x 4 =——
Add the subtotals together, and subtract from 300. This will be your score.
Illustration:
Number of “Yes” answers instead of “No”: 3 x 4 = 12
Number of “No” answers instead of “Yes”: 2 x 4 = 8
Total Number of Wrong Answers __________ 20
Perfect Score ____________________ 300
Minus Total Number of Wrong Answers __________ 20
Your Score ____________________ 280

 

300 points _____ Perfect (Very Rare)
275 to 299 points _____ Good (Above Average)
200 to 274 points _____ Fair (Average)
100 to 199 points _____ Poor (Below Average)
Below 100 points _____ Unsatisfactory

You have now taken an important step to success and happiness.”

Podcast

 

 

Side Effects of Protein Deficiency

I had a student, long ago, who was more frail than ever.  She’s what I would call a “white Thai,” a girl who simply changes her skin tone because she thinks white is beautiful.  Not only that, she said she loves being thin because Thai men like thin, white-Thai girls.

Ridiculous, right?

However, this was coming at a great cost: her health.  Her health was despicable at the time and she was only 20 years old.

Her cousin, who sat right next to her, was on a high-protein diet.  She cooked chicken ALL THE TIME and that’s what her diet primarily consisted of (and of course vegetables).  As a 21-year-old, she had a gorgeous body and was fit.

However, her cousin, who looked like she was dying, was sitting next to her, pathetically.  I asked her, “why are you so skinny?”

“I don’t eat protein!” she replied.

Horrific Mistake.

I remember reading an article on Dr. Axe’s website about protein deficiency, and the horrors of what that girl was going through was evident.

Eating too little protein can result in these symptoms as well:

  • A sluggishmetabolism
  • Trouble losing weight
  • Trouble building muscle mass
  • Low energy levels and fatigue
  • Poor concentration and trouble learning
  • Moodiness and mood swings
  • Muscle, bone and joint pain
  • Blood sugar changes that can lead to diabetes
  • Slow wound healing
  • Low immunity

For those of you who want to read on this website instead of Dr. Axe’s, here are some symptoms in the blocked quote down below.

1. You have high cholesterol

High cholesterol and triglycerides are not just caused by eating fatty foods — they are also a result of increased inflammation, hormonal imbalances and high-processed/high-sugar diets. If you tend to replace protein foods with sugary snacks, refined carbs and packaged convenient goods, your cholesterol can start to rise as your liver and cells process fats less efficiently. Some studies have even found an inverse relationship exists between protein intake and risk of heart disease.

2. You’re feeling more anxious and moody

Amino acids are the building blocks for neurotransmitters which control your mood. Proteins help the brain synthesize hormones like dopamine and serotonin that help bring on positive feelings like calm, excitement and positivity.

3. Your workouts are suffering

You’re probably already aware that protein is needed to build new muscle mass, but it’s also important for sustaining your energy and motivation. A low protein diet can result in muscle wasting (or muscle atrophy), fatigue and even fat gain — it can also be behind female athlete triad. In fact, you can workout more, but see less results if your diet isn’t adequate to support tissue repair or your energy needs.

4. You aren’t sleeping well

Poor sleep and insomnia can sometimes be linked to unstable blood sugar levels, a rise in cortisol and a decrease in serotonin production. Blood sugar swings during the day carry over through the night. Carbohydrates require much more insulin than fat or protein does. Eating foods with protein before bed can help with tryptophan and serotonin production, and they have a minimal effect on blood glucose levels; in fact, protein slows down the absorption of sugar during a meal.

5. You have “brain fog”

Protein is needed to support many aspects of healthy neurological functioning. Brain fog, poor concentration, lack of motivation and trouble learning new information can be signs that you’re low in neurotransmitters you need to focus including dopamine, epinephrine, norepinephrine, and serotonin. Neurotransmitters are synthesized in the brain using amino acids, and studies show that balanced diets with enough protein can boost work performance, learning and motor skills.

6. You’re gassy and can’t go to the bathroom

Many metabolic and digestive functions depend on amino acid intake. If your body feels fatigued and run down in general due to protein deficiency, enzyme production, muscle contractions in your GI tract and digestion in general will suffer.

7. Your pants are feeling tighter

Although sometimes higher in calories than carbs, high-protein foods cause increased satiety to a greater extent than carbohydrates or fats do, so they can prevent overeating and snacking. They also help stabilize your blood sugar, allow you to retain more muscle which burns more calories all day, and can reduce cravings.

8. Your menstrual cycle is irregular

One of the most common reasons women suffer from irregular periods and infertility is the condition known as polycystic ovary syndrome (PCOS). Two major risk factors for PCOS are obesity and pre-diabetes or diabetes — in fact, insulin resistance affects 50–70 percent of all women with PCOS. Low-protein, high-sugar/high-carb diets can contribute to insulin resistance, fatigue, inflammation and weight gain that disrupts the delicate balance of female hormones (including that of estrogen, progesterone and DHEA) needed to sustain a regular cycle.

9. You’ve been getting injured more often and are slow to heal

A low protein diet can raise your risk for muscle loss, falling, slow bone healing, bone weakness, fractures and even osteoporosis. Protein is needed for calcium absorption and helping with bone metabolism. Studies show that older adults with the greatest bone losses are those with a low protein intake of about 16–50 grams per day. Research also shows that a diet high in amino acids can help treat muscle loss due to aging (sarcopenia).

Source: https://draxe.com/protein-deficiency/

Improve Your Sleeping

Electronic media is not your friend when it comes to getting a good night’s sleep, especially if it’s used in the hours close to bedtime. This is partly due to the physiological effects of the “blue light” of the screen, which impacts the brain’s production of melatonin, delaying the onset of sleep. In one study, for example, people reading on an e-reader at night, compared to those reading a print book, experienced delayed melatonin release, took longer to fall asleep, and felt less rested the next day.

In addition, we have probably all experienced the “quick check” of our phones or computers that inadvertently leads to many unplanned minutes (or hours) of use. When this happens at night, we lose sleep. It’s also increasingly common for people to sleep with their phones nearby, which means that calls and texts can awaken them. Add to all this the likelihood that the emotional tone of media engagement will be stimulating or stressful (work emails, news reports, social comparison on Facebook…), and you have a perfect recipe for sleep disruption.

“Breaking away from media allowed me to be more empathetic to not only my own struggles but to others’ as well”

―A student on a media detox

For all these reasons, many experts are suggesting that we avoid screens in the hours leading up to bedtime as a matter of basic self-care. Sleep is one of the single most important foundations of physical and mental health. The impact on sleep alone would be more than enough reason to undertake a media fast. But there is more.

Source: https://greatergood.berkeley.edu/article/item/five_reasons_to_take_a_break_from_screens

Podcast

New Morning Routine!

This has been a long time coming, but this absolutely super-charges my morning like no other morning has before!

It all starts with the evening though.  If I don’t have a successful evening and sleep after 9:30pm, it’ll throw a curveball at my mornings and I’ll have to take out one of the above, which could be detrimental.

Anywho, let’s get into these pictures.

MindValley Podcast

So, I’ve been a loyal follower of MindValley for the longest and absolutely love Vishen as a speaker.  He speaks so much truth and has written excellent books – all while creating a 300 person company that creates courses for people worldwide.  This is an amazing humanity + company; and in addition, they have a podcast!  The podcasts features some of the best speakers around the world and my absolute favorite, without any doubt, is Lisa Nichols.  The Lisa Nichols podcast on MindValley’s podcast is the one where she’s in Cancun giving a guided meditation.  This is the first thing I listen to upon waking up because I’m still in the “dream consciousness.”  If I can have incredible feelings, especially of Joy in that state, I set my soul on fire!.

Glenn Harold

Immediately following that, I love doing my guided meditation.  At this time, I’m hoping that I’m pretty much wide awake so I don’t fall back to sleep.  If I am, I can focus much more on the affirmations and guidance.  My favorite one for the mornings is the “Procrastination” one, because after the program is finished, I’m so focused with my morning tasks.  The ones I use to go to sleep are often Solfeggio, which is an ancient, 6-tone scale used in the recordings.

After that, I officially wake-up with my energy higher than ever because I’m focused on pure gratitude.  I then go to YouTube and put on a specific video whereas a man is stating affirmations over a 15-minute video.  I put this on my bose speaker and go into the kitchen to take some immune support, joint-support, and Thermobond (Herbalife) tablets.

I take a pre-workout (depends if I’m working out) and hop into the shower, giving grace to everything in my life.  This lasts from about 5:15am – 6am.  After that, I can tackle the world.

 

Removing A Device From The Bedroom – Two Days of Rest!

Those groggy mornings when my eyes are burning because I was more in a light-sleep than a deep-sleep the night before.  When these mornings happen and I have a full days of teaching ahead, around 1-3pm I find myself inhaling a small glass of black coffee (with no additives) to wake up — and I despise coffee!

I had to figure out what was happening.  I always did meditation into sleep, but anytime I woke up in the middle of the night, I would check my phone.  When this happened, and depending on how long I checked my phone for, the amount of time I stayed awake can range from 10 minutes, to 2 hours.  There’s something about the brain becoming stimulated after reading information.  Most of the information I read would be senseless, too.  There weren’t any important emails to reply to and emergency texts — it was simply me checking the stats of my podcast, blog, and then going on a useless website to see what’s happening in the world.

ENOUGH!

When I would do that (and you’re going to see a lot of ‘when’ clauses in my writing today), the next morning my eyes would have a slight burn.  Not sure why.  I would sleep 8 hours, mind would be fully awake, but eyes would burn marginally.

So, I did an experiment.  The experiment was conducted a long time ago, too, but now I decided to get back into the swing of it.  Because I have a FitBit blaze watch, I now remove my phone from my room and use the blaze watch bedside to see what time it is.

First Night

After getting a 1-2 times to run to the restroom, I never once turned to my working desk to look at my phone.  I realized that sleep was much more important than stats and whatever is on my phone.  I went back to my room, and woke up COMPLETELY around 5:15am.  After that, I went right into a meditation.  This requires using my phone (because the meditation app is guided), but all the notifications were switched off the night before, so NOTHING is on the home screen.  I do my guided meditation (overcoming procrastination – to be specific), and after that, I banged out three podcasts in the morning, started packing for the big move in less than two weeks, and cleaned up literally EVERYTHING.  I checked my messages and saw that it was a relatively slow night; therefore, I set aside the phone and went straight to work.

How perfect was that! Leaving just a watch, a clock, or something bedside for the time and sticking the phone outside works wonders!

Some Stories On How You Can Conquer Worry – Dale Carnegie Excerpt

Six major troubles hit me all at once.

  1. My business college was trembling on the verge of financial disaster because all the boys were going to war; and most of the girls were making more money working in war plants without training than my graduates could make in business offices with training.
  2. My older son was in service, and I had the heart-numbing worry coming to all parents whose sons were away at war.
  3. Oklahoma City had already started proceedings to condemn a large track of land for an airport, and my home – formerly my father’s home – was located in the center of this tract.  I knew that I would be paid only one tenth of its value.
  4. The water well on my property went dry because a drainage canal had been dug near my home.  To dig a new well would be throwing five hundred dollars away because the land was already being condemned.  I had to carry water to my livestock in buckets every morning for two months, and I feared I would have to continue it during the rest of the war.
  5. I lived ten miles away from my business school and had a class B gasoline card: that meant I couldn’t buy any new tires, so I worried about how I could ever get to work when the super annotated tired on my old Ford gave up the ghost.
  6. My oldest daughter had graduated form high school  year ahead of schedule.  She had her heart set on going to college, and I just didn’t have the money to send her.  I knew her heart would be broken.

This specific individual went on to say that one afternoon while sitting in his office, worrying about his worries, he decided to write them all down for it seemed no one ever had more to worry about than he had.  He could do nothing to solve them.  So he decided to write them down and file them away.  Months went on and he had forgotten that the list even existed.  Eighteen months later he went through his files and there was the list that he wrote 1.5 years earlier.  Well, the problems solved themselves.

  1. I saw that all my worries about having to close my business college had been useless because the government had started paying business schools for training veterans and my school was soon filled to capacity.
  2.  I saw that all my worries about my son in service had been useless; he was coming through the war without a scratch.
  3.  I saw that all my worries about my land being condemned for use as an airport and been useless because oil had been struck within a mile of my farm and the cost of procuring the land for an airport thad become prohibitive.
  4. I saw that all my worries about having no well to water my stock had been also useless because, as soon as I knew my land would not be condemned, I spent my money necessary to dig a new well.
  5. I recapped my tires and managed how to survive.
  6. Sixty days before opening of college, I was offered – almost like a miracle – an auditioning job which I could do outside of school hours, and this job made it possible for me to send her to college on schedule.

I can turn myself into a shouting optimist within an hour!

One man said when he found himself depressed over his present conditions, he would, within an hour, banish worry and turn himself into an optimism.  How?

He read 20th century history for about an hour.  After that happened, he realized that bad as conditions were at the moment, they were infinitely better than they used to be.  This enabled him to see and face his present troubles in a much more proper perspective, as well as to realize that the world as a whole is constantly growing better.

Here is a method that deserves a whole chapter.  Read history! Try to get the viewpoint of ten thousand years – and see how trivial YOUR troubles are, in terms of eternity!

I was terribly depressed at one moment, and when I was, I forced myself to become physically active almost every hour of the day.  I played five or six sets of violent games of tennis every morning, then took a bath, had lunch, and played eighteen holes of golf every afternoon.  On Friday nights, I danced until one o’clock in the morning.  I am a great believer in working up a tremendous sweat.  I found that depression and worry oozed out of my system with the sweat.

Physical activity – which can involve any type of strenuous activity, allows you to take your mind off the present.

I am a great dismisser

When I turn from one task to another, I dismiss all thoughts of the problems I had been thinking about previously.  I find it stimulating and refreshing to turn from one activity to another.  It rests me.  It clears my mind.

I have had to school myself to dismiss all these problems from my mind when I close my office desk.  They are always continuing.  Each one always has a set of unsolved problems demanding my attention.  If I carried these issues home with me each night, and worried about them, I would destroy my health; and, in addition, I would destroy all ability to cope with them.

I was committing slow suicide because I didn’t know how to relax.

I used to rush through life in high gear.  I was always tense, never relaxed.  I arrived home from work every night worried and exhausted from nervous fatigue.  Why? Because no one ever said, “Paul, you’re killing yourself!”

Every since then I have practiced relaxation.  When I go to bed at night, I don’t try to go to sleep until I’ve consciously relaxed my body and my breathing.  And now I wake up in the morning rested – a big improvement, because I used to wake up in the morning tired and tense.  I relax and now when I eat and when I drive.

Podcast

https://www.spreaker.com/user/thearseniobuckshow/some-stories-on-how-you-can-conquer-worr

 

 

How I Get Sleep At Night

It’s all about routine!

There are lifetime insomniacs out there, I get it, but there are different ways  to rid the insomnia and I’ve come up with a list of ways to lull yourself into the dream world.  Will this work for everyone? Obviously not, but one little thing could possibly change your sleeping pattern for the better.

Number 1: Get yourself an app that plays a variety of sounds.

I’m not going to name any apps because obviously I don’t get paid for it (LOL), but the sounds I’m talking about can go from small streams of water, to blizzard windstorms, fire crackling, thunderstorms, city rain, light snow, chimes, sounds of the jungle, etc.  If you want to know the app I’m talking about, please shoot a comment below!

Number 2: Meditation!

I will absolutely recommend the app on this one and it’s by Glen Harold (Meditation).  Some are free, which is great, and some you may have to pay 2.99$ for it, but it’s absolutely worth the price.  Some are very very effective such as the Chakra meditation and Lucid Dream.  I recall actually going into a very deep state of hypnosis during my massage while listening to the Chakra.  Afterward, I had this overwhelming sense of calmness come over me and five minutes later it loopholed into pure joy.  That had to be the deepest I’ve ever gone.

Number 3: Reading.

Yeah, perhaps a bit old fashioned as most individuals can read a book during the day and fall asleep, but not only does this work, but it’s beneficial.

Scientific studies have said that you’re more prone to remember something an hour before you go to sleep compared to the rest of the day by 6 TIMES! Has anyone ever been that person who watched a scary movie….let’s say “Freddy Kruger,” and he just so happened to be haunting the hell out of you in the dream? Exactly.  Another example, watch a video on YouTube.  Hmmm….watch a video flying a First-Class suite on Singapore Airlines to your ultimate destination. Right before you go to sleep….

Number 4: Herbalife Sleep Now

Obviously there are a number of different things out there that you can use in supplement form, but I’ve actually seen the best results with Herbalife’s Sleep Now. Melatonin, which helps control your sleep and wake cycles, is the main ingredient. You also have a variety of extracts from flowers, cinnamon bark, and Amla Extract, which has resounding health benefits just like echinacea (http://superfoodprofiles.com/health-benefits-of-amla).

The Ultimate Accessory: Bluetooth Soundlink

Have this playing somewhere in your room and control it by phone.  Set the sounds and put your meditation app on before putting your phone on a charger outside your room (no during-the-night-distractions). I can tell you right now that the ultimate sleep killer is looking at your phone.

Tim Ferris also has a couple of things that help him.

“Honey + Apple Cider Vinegar or Yogi Soothing Caramel Bedtime Tea or California Poppy Extract

Honey + ACV: My go-to tranquilizer beverage is simple: 2 tablespoons of apple cider vinegar (I use Bragg brand) and 1 tablespoon honey, stirred into 1 cup of hot water. This was taught to me by the late and great Seth Roberts, PhD. Some of his readers also noticed large and immediate strength improvements in exercise after a few days of using this pre-bed cocktail.

Yogi Soothing Caramel Bedtime Tea: If you’re trying to avoid sugar (honey), this is an alternative.

Visual Overwriting

“Visual overwriting” is what I do right before bed to crowd out anything replaying or looping in my mind that will inhibit sleep (e.g., email, to-do lists, an argument, “I should have said . . .”

Hopefully one of these will help you on your journey to getting better sleep.