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Ever wake up feeling like you haven't slept at all?

Today, we're diving into the world of regenerative sleep and REM.

Learn how to optimize your sleep for better recovery, improved cognitive function, and overall health.

Read 🔽 below! 

😴 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Improve Quality of Sleep (Regenerative Sleep and REM)

• Article Explained Simple: Magic Mushrooms and Brain Growth

• 3 Tips to Improve Posture

• Healthy High Protein Fish and Chips Recipe

Top Plastic Surgeon Has Wife Using THIS Household Item to Turn Back the Clock in Seconds

Learn More Here

Improve Quality of Sleep (Regenerative Sleep and REM)

Quality sleep isn't just about quantity. It's about getting enough of the right kinds of sleep, particularly regenerative sleep and REM (Rapid Eye Movement) sleep.

Regenerative sleep, also known as deep sleep or slow-wave sleep, is crucial for physical recovery. It's when your body repairs tissues, builds bone and muscle, and strengthens your immune system.

REM sleep, on the other hand, is essential for cognitive function, memory consolidation, and emotional regulation.

To improve your sleep quality, start with consistent sleep and wake times. Your body thrives on routine. Try to go to bed and wake up at the same time every day, even on weekends.

Create a sleep-friendly environment. Your bedroom should be dark, quiet, and cool. Invest in blackout curtains if needed, and consider using white noise to mask disruptive sounds.

Limit blue light exposure before bed. The blue light emitted by phones, tablets, and computers can interfere with your body's production of melatonin, the sleep hormone. Try to avoid screens for at least an hour before bed.

Exercise regularly, but not too close to bedtime. Physical activity can improve sleep quality, but intense exercise too close to bedtime can make it harder to fall asleep.

Watch what you eat and drink. Avoid caffeine in the afternoon and evening, and limit alcohol. While alcohol might help you fall asleep, it can disrupt your sleep cycles later in the night.

Develop a relaxing bedtime routine. This could include reading, gentle stretching, or meditation. This signals to your body that it's time to wind down.

Consider your sleep position. Sleeping on your side can help reduce snoring and may improve the quality of your sleep.

If you wake up during the night, resist the urge to check the time. This can create anxiety and make it harder to fall back asleep.

Try a weighted blanket. Some people find that the added pressure helps them feel more relaxed and improves their sleep quality.

If you're still struggling with sleep quality, consider tracking your sleep with a wearable device or app (I personally use Whoop - their sleep tracking is elite). This can provide insights into your sleep patterns and help you identify areas for improvement.

It might take some time to find what works best for you.

Be patient and consistent with your sleep habits, and you'll likely see improvements in your overall health and well-being.

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3 Tips to Improve Posture

Good posture isn't just about looking confident.

It's crucial for preventing pain, reducing strain on your muscles and joints, and improving overall health.

Here are three practical tips to improve your posture:

1. Strengthen your core
   
   A strong core is essential for good posture.
   
   Try exercises like planks, bird dogs, and dead bugs.
   
   Aim for 10-15 minutes of core work daily.
   
   For example, start your day with a 1-minute plank, gradually increasing the duration as you get stronger.
   

2. Set up an ergonomic workspace
   
   If you spend a lot of time at a desk, your workspace setup is crucial.
   
   Adjust your chair so your feet are flat on the floor and your knees are at a 90-degree angle.
   
   Position your computer screen at eye level to avoid neck strain. Use a standing desk for part of the day if possible.
   

3. Reminders
   
   Set reminders on your phone to check your posture.
   
   When the reminder goes off, take a moment to align your body.
   
   Imagine a string pulling you up from the crown of your head, elongating your spine.
   
   Roll your shoulders back and down.
   
   This simple practice, done regularly, can make a big difference in your posture over time.
   

Remember, improving posture is a gradual process.

Be patient and consistent with these practices, and you'll likely see improvements in your posture and overall comfort.

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Vote below to choose the diet for next week’s recipe

Healthy High Protein Fish and Chips Recipe (makes 12 servings)

Craving the classic comfort of fish and chips but want to keep it healthy?

This high-protein version satisfies your taste buds without derailing your fitness goals.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 400 kcal

• Protein: 35 g

• Carbohydrates: 30 g

• Sugars: 3 g

• Fat: 15 g

The Ingredients

For the fish:

• 4 cod fillets (150g each)

• 1 cup almond flour

• 2 eggs, beaten

• 1 tsp paprika

• 1 tsp garlic powder

• Salt and pepper to taste

For the chips:

• 2 large sweet potatoes, cut into wedges

• 1 tbsp olive oil

• 1 tsp dried rosemary

• Salt to taste

For the tartar sauce:

• 1/2 cup

• Greek yoghurt

• 1 tbsp chopped pickles

• 1 tbsp chopped capers

• 1 tsp lemon juice

• 1 tsp Dijon mustard

The Instructions

1. Preheat your oven to 200°C (400°F).

2. Toss sweet potato wedges with olive oil, rosemary, and salt. Spread on a baking sheet and bake for 25-30 minutes, flipping halfway through.

3. Mix almond flour with paprika, garlic powder, salt, and pepper in a shallow dish.

4. Dip each cod fillet in a beaten egg, then coat with the almond flour mixture.

5. Heat a non-stick pan over medium heat. Cook the fish for 3-4 minutes on each side until golden and cooked through.

6. For the tartar sauce, mix all ingredients in a small bowl.

7. Serve the fish and sweet potato chips with the homemade tartar sauce on the side.

This healthier take on fish and chips uses almond flour for a crispy coating and sweet potatoes for a nutrient-rich alternative to regular fries.

The Greek yogurt-based tartar sauce adds extra protein while keeping the calories low.

Vote for the next week’s Recipe by clicking the button below

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