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Monthly Horoscope, Tarot, Tarotscope, Intuitive Reading, Intuitive Forecast, June 2021
William comedies” Marcus Watkins as as he comes out of a years-long relationship with the woman he thought was going to be his party. The carpet gathered out from under him, he is jumped back into the search for the romantic fulfillment that he thought he had already located .”
Deadline reports that Jessica will frisk” Mia Hines, the beautiful, rational and somewhat unknowable object of Marcus’s affection. After organizing a connection early in the season, she challenges Marcus’s plans about himself and how he is going through the world countries .”
Jessica is best known for her work in 2 Dope Queens and Booksmart.
Also joining the cast is Chris” Comedian CP” Powell as” the charming and gregarious Yogi, who is committed to his sweetheart and two children, but men vicariously through Marcus’s manipulates, offering unsolicited advice .”
Anna Kendrick and some other actors from season two will be presented occasionally in season two.
Youthfulness, vitality and a long, prosperous life have been sought after throughout human history. And now, it seems scientists may have discovered one of the keys to turning back the hands of time.
Researchers from Arizona State University and Texas A&M University have made a breakthrough discovery in plant DNA that could lead to stopping cancer cold and slowing the aging process, ABC affiliate News 15 Arizona reports.1
The research involves telomerase, an enzyme that produces the DNA of telomeres, which have been shown to play a role in the aging process. As your telomeres lengthen, they protect your cells from aging.
Take It From the Experts: Centenarians Share Their Secrets
While direct applications from the study to human health are distant, there are a number of things you can do now to improve your health span, according to one of the co-authors. In interviews and surveys with centenarians, certain themes came up time and time again when they explained why they’ve lived so long. The 10 most common reasons they gave for their long lives were:
Keeping a positive attitude
Eating good food
Participating in moderate exercise like walking, gardening swimming, etc.
Living clean (not smoking or drinking excessively)
Having family to interact with
Having a circle of friends
Being born with “good” genes
Staying mentally active and continually learning
Centenarians are the fastest growing segment of the U.S population, with numbers doubling every decade; by the year 2050, the number of people who will have reached the century mark is expected to pass 1 million.
Centenarians have 60% lower rates of heart disease, stroke and high blood pressure, yet scientific explanations for their health and longevity remain elusive. As a group, they are happy and optimistic and have extremely low rates of depression and other psychiatric problems, suggesting you may live longer by maintaining the right attitude.
Hopefulness and Positivity Affect the Heart
There are compelling links between cardiac health and mental health. For example, having untreated depression or anxiety disorder increases your odds of having a heart attack or developing heart disease. Stress hormones are again a primary culprit.
According to Julia Boehm, author of earlier Harvard studies looking at optimism and cardiovascular disease (CVD):2
“The absence of the negative is not the same thing as the presence of the positive. We found that factors such as optimism, life satisfaction and happiness are associated with reduced risk of CVD regardless of such factors as a person’s age, socioeconomic status, smoking status or body weight.”
With a later study,3 author Eric Kim told The Harvard Gazette:
“While most medical and public health efforts today focus on reducing risk factors for diseases, evidence has been mounting that enhancing psychological resilience may also make a difference.
Our new findings suggest that we should make efforts to boost optimism, which has been shown to be associated with healthier behaviors and healthier ways of coping with life challenges.”
The Significance of Sound Sleep
Getting adequate sleep is an important part of both mental and physical health. Too much or too little can lead to metabolic issues, as well as changes in mood and your ability to focus. Your circadian rhythm, which affects your sleep/wake cycle, holds implications for your brain, body temperature, hormones and cell regeneration among other things.4
“Irregular rhythms have been linked to various chronic health conditions, such as sleep disorders, obesity, diabetes, depression, bipolar disorder and seasonal affective disorder,” say scientists from the National Institute of General Medical Sciences.5
Italian researchers found that deletion of a specific gene related to aging also affects glucose homeostasis. According to their article, published in the journal Glia, “Disruption of the circadian cycle is strongly associated with metabolic imbalance and reduced longevity in humans.”6
Telomeres and telomerase activity are also controlled by your circadian rhythm,7 making proper sleep an important part of longevity. In a 2007 study involving 21,268 adult twins, Finnish researchers found that adults who slept more than eight hours per night, or less than seven, showed increased risk of death.8
Of course, the quality of your sleep is also important, not just the quantity. Good quality sleep, in the appropriate amount, can improve how you think and adapt to the demands on your time and changes throughout your day. There is evidence suggesting that a calm mind and active body are two important ingredients for longevity.
The meditative technique known as “mindfulness” has even been shown to have a beneficial effect on genetic expression. According to a 2018 article in Brain, Behavior, and Immunity,9 meditation has also been found to affect the enzyme telomerase, which some researchers believe is actively involved with the process of aging.
After Resting, Be Sure to Refuel
Additionally, there are many other strategies you can implement to improve your health and extend your life span. To live longer, you need to counteract the progressive loss of muscle mass by increasing your protein intake as you age. The elderly, bodybuilders and endurance athletes typically have higher than normal protein requirements for their age group.
It’s also important to cycle high and low protein intake. Ideally, combine protein restriction with time-restricted eating, followed by increased protein intake on strength training days.
Fasting 16 to 20 hours each day is likely ideal, as this allows your body to more thoroughly deplete the glycogen stores in your liver. Benefits of fasting include the suppression of mammalian target of rapamycin (mTOR) and the activation of autophagy, both of which play decisive roles in disease prevention and longevity.
You’d also be wise to avoid eating two to three hours before bed, as late-night eating will decrease your nicotinamide adenine dinucleotide (NAD+) level, which is crucial for health and longevity. Late-night eating will also make you pack on unwanted pounds, as the excess calories will not be burned but stored as fat.
Preventing Cognitive Decline
Naturally, if you’re going to live longer, you’ll want to be healthy for the remainder, and that includes maintaining your cognitive function. Specific nutrients that can help prevent dementia and cognitive decline include vitamin D, DHA, folate and magnesium. Additional nutrients of notable interest, which are readily available in supplement form, include:
Astaxanthin –; Commonly called “king of the carotenoids,” is a potent anti-inflammatory from specific types of microalgae and may be useful for treating joint and muscle pain. It also supports healthy vision and can be used as an “internal sunscreen.” Ergothioneine –; Found in porcini mushrooms, ergothioneine appears to play a specific role in protecting your DNA from oxidative damage. Along with glutathione, it may offer protection against age-related conditions such as Alzheimer’s disease, cancer and heart disease. PQQ –; Particularly important for the health and protection of your mitochondria, PQQ has been shown to help protect against Alzheimer’s and Parkinson’s disease. It also works synergistically with CoQ10, producing better results than when either one is used alone. Celery, parsley and kiwi are dietary sources of PQQ.
Kick the Chemicals to the Curb
Naturally, there’s also the issue of toxic exposures, which can take a toll on your health, so avoiding toxins is a given, right along with eating a wholesome diet of organic, unprocessed foods.
This includes tossing out your toxic household cleaners, soaps, personal hygiene products, air fresheners, bug sprays, lawn pesticides and insecticides, just to name a few, and replacing them with nontoxic alternatives.
A group of scientists from Southeast University and Changzhou No. 7 People’s Hospital in China recently published a study10 about the role of plastics in our environment and how long-term exposure affects our health. They found that high concentrations of nanoplastic particles reduced the life span of roundworms.
They believe that different levels of exposure may have effects on locomotion and immune response, indicating that nanopolystyrene is likely toxic to all types of organisms.
“Our results highlight the potential of long-term nanopolystyrene exposure in reducing longevity and in affecting health state during the aging process in environmental organisms,” they wrote. Next week I will post my interview with leading researcher James Clement on his book, “The Switch,” that will go into far more fascinating details on this topic.
When we talk about “;getting enough electrolytes,”; we usually mean the big three: sodium, potassium, and magnesium. There are many others, including calcium, chloride, and bicarbonate, but the big three are the ones targeted by supplement and sports nutrition companies.
In part, that”;s because sodium especially, but also potassium and magnesium, are lost through sweat. Athletes need to replenish these electrolytes during and after hard workouts or endurance outings in order to maintain optimal hydration and performance. Sodium and potassium work together to manage fluid balance throughout the body and facilitate muscle contractions and nerve firing. Magnesium is critical for cellular energy production and the transport of sodium and potassium across cell membranes.
I”;m not going to go into a lot of detail about the other functions of electrolytes in the body since Mark recently covered the topic in his Electrolytes 101 post. Suffice it to say that if you don”;t maintain the proper levels of electrolytes, you”;re in a world of hurt.
Should I Be Taking Electrolyte Supplements?
Not everyone needs to supplement with electrolytes, but everyone needs to get the right amount. Your kidneys do a good job keeping electrolytes in balance by retaining or excreting specific electrolytes as needed. However, the kidneys can only do their job if you provide enough electrolytes to begin with, and there”;s the rub. Even Primal folks who consume abundant produce and animal products may struggle to get enough electrolytes from their food due to mineral-depleted soil. Paleo godfather Loren Cordain speculates that potassium intake in particular lags behind our biological needs.1
Furthermore, if you”;ve jumped on the ketogenic train, you need more electrolytes than the average person. When you drop your carb intake, insulin secretion decreases accordingly. This triggers ketone production as well as a rapid flush of electrolytes. Failure to replenish lost electrolytes, particularly sodium, is probably the number one culprit behind the dreaded keto flu.
Sports drinks are not the best way to up your electrolyte intake, though. Most of them are designed to provide energy (read: sugar) and hydration first and foremost. They probably won”;t offer the amount of electrolytes you want, plus they usually contain other undesirable ingredients you don’t need. Luckily, it”;s easy to up your electrolyte intake with better, more Primal-friendly sources.
I know meditation is good for me, but I don”;t know how to start.
I”;ve tried to meditate before, but my mind is too busy.
It sounds easy, but it feels hard.
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Meditate with us for 21 days, complete with video meditations, a tracker, and community support!
How Much Sodium, Potassium, and Magnesium Do You Need?
Sodium: The current recommended daily intake for adults is 1,500 mg per day, but that”;s probably not enough for most people. The sweet spot seems to be between 4 and 6 grams per day for adults who do not have salt-sensitive hypertension or kidney disease.
Potassium:2 The FDA”;s recommended daily intake (RDI) is 4,700 mg per day.
Magnesium:3 For adult females, 310 mg per day up to age 30, 320 mg per day thereafter. For adult males, 400 mg per day up to age 30, 420 mg per day after that.
Keto Dieters”; Electrolyte Requirements
Keto dieters should aim for:
3 to 5 grams (3,000 to 5,000 mg) of sodium 1 to 3.5 grams (1,000 to 3,500 mg) of potassium 300 to 500 mg of magnesium
These are in addition to what you get from food. If you are already getting at least the RDI of potassium from your diet, you might choose not to add more. However, as I said, it”;s unlikely that you consistently get enough.
How to Get Electrolytes without Sports Drinks Start with Food
Getting electrolytes from your diet is preferable to supplementing. Start by estimating your typical daily electrolyte intake, ideally by tracking your food for a few days using an app. I prefer Cronometer, but any app that provides detailed nutritional information will do. Don”;t forget to track beverages, too.
If you find that you”;re not hitting your targets, try adding more electrolyte-rich foods first, then supplement as needed.
How to Get Sodium in Your Diet
(Note: All the nutrition information below comes from Cronometer.)
Bacon and other cured meats, canned fish, or salted nuts can contribute up to a few hundred mg of sodium per serving. Smaller amounts naturally occur in some produce like beets and carrots, and in seaweed and fresh seafood. Dairy products also contain sodium, and even your drinking water contributes a little.
By and large, though, most of the sodium you consume in a day comes from the salt you add to your food. Different types of salt contain different amounts of sodium. A teaspoon of sea salt has about 2,100 to 2,300 mg of sodium, whereas a teaspoon of kosher salt only has between 1,100 and 1,900 mg.
Primal eaters should feel free to salt their food liberally. Your food will taste better if you do! Also, adding a generous pinch of salt to your drinking water enhances the body”;s ability to absorb the water so you stay hydrated. (Add a squeeze of lemon to mask the taste.)
Foods Rich in Potassium
Primal eaters usually don”;t include many of the highest-potassium foods in their diets: legumes, dried fruits, bananas. No worries! A medium-sized banana contains 422 grams in a medium-sized fruit. There are plenty of Primal-friendly options that beat it. Here”;s just a sampling:
These don”;t beat bananas, but they still get honorable mentions:
Coconut water (8 ounces, 240 ml): 410 mg Ground beef, 85% lean, raw (4 ounces, 113 g): 333 mg Sockeye salmon, raw (3 ounces, 85 g): 306 mg Canned anchovies (Wild Planet brand, one can, 85 g): 235 mg Broccoli, raw (1 cup chopped, 91 g): 288 mg
Potatoes are still controversial in the ancestral health space, but they contain more potassium than any of the foods listed above. A medium-sized baked potato (131 g) clocks in at 512 mg of potassium. Eating the skin nets you an additional 400 mg! If you don”;t want to eat white potatoes, and you”;re not aiming for very low carb intake, a medium-sized sweet potato (150 g) delivers 713 mg of potassium.
As you can see, though, it takes quite a lot to hit the RDI of 4,700 mg per day, even if you eat plenty of these relatively high-potassium foods.
Best Foods for Magnesium
With both magnesium and potassium, you”;ll get some from most Primal foods. Some of the higher-magnesium foods are:
Remember, you don”;t need nearly as much magnesium as you do potassium or sodium.
Supplement Electrolytes as Needed
You can purchase magnesium and potassium as individual supplements. Check your daily multivitamin/multimineral formula, too, to see how much you”;re getting there.
The easiest way to add sodium is from good ol”; salt. Losalt is a lower-sodium salt that contains 1800 mg of potassium and 688 mg of sodium per teaspoon.
You can also buy electrolyte powders that you add to water. Read the labels to see how much sodium, potassium, and magnesium you are getting with each product and to make sure they don’t have added sugar. Some products don”;t contain all three electrolytes, which might be desirable or not depending on what you need. Others contain all three but in paltry amounts. My personal favorite is LMNT, which contains good amounts of the big three in the correct proportions.
What about Baking Soda?
Some evidence suggests that baking soda is anti-inflammatory and can buffer acidosis, which is why it’s becoming increasingly popular among athletes and folks with autoimmune issues. It also seems to boost ketone production.4
The chemical formula for baking is sodium bicarbonate (NaHCO3). One-quarter teaspoon contains 315 mg of sodium, plus bicarbonate, another electrolyte. The downside to using baking soda as a supplement is that it can cause significant GI distress if you overdo it. Start small!
A Note on Safe Supplementing
It”;s almost impossible to overdo electrolyte intake when you”;re talking about the minerals that naturally occur in real food. However, supplementing is a different story. With any electrolyte, you can run into problems by taking too much. That”;s why I suggest tracking your food intake first–;so you know how much more of each you actually need.
In particular, excessive potassium can lead to heart arrhythmias. When taken correctly, potassium supplements are generally considered to be safe for adults whose kidneys are healthy. As always, ask your doctor if you”;re not sure if they”;re right for you.
Understanding app health and patron knowledge arrive hand-in-hand.
While accurate metrics and the the priorities of those KPIs differs from company to company, there are three key areas all concoction overseers measure 😛 TAGEND
Customer acquisition Retention and commitment Purchaser ordeal
Ultimately, measuring these different KPIs admits make managers to answer the question, “Why? ” Why are app downloads down this month? Why are purchasers unexpectedly churning? Why are parties vacating their patronize go-carts?
When you continue a constant pulse on your customers through proactive feedback, you can gain a better understanding of where friction occurs in the customer journey and therefore immediately take action to improve that experience.
You can’t come new patrons if beings don’t trust your brand or make. And what “theyre saying” and feel about your fellowship, product, or service greatly impacts overall firebrand stature. Third-party validation and peer recommendations question more to parties than a brand name alone when making a purchase decision. That’s why ASO and app downloads are directly impacted by the quality and frequency of your customers’ ratings and scrutinizes. If you enlarge the expression of your most loyal supporters, you can resolve negative experiences rapidly, and ripen your purchaser base.
Customer lifetime value( LTV) App downloads or installs Conversion pace App store ratings and recollects Cost to acquire a client( CAC) or expenditure per install( CPI) Return on ad expend
Increase customer acquisition by proactively inspiring people to share their positive knows in public channels. Prompt happy customers for discuss, and resolve issues directly with discontented customers.
Commitment and retention
Converting clients into supporters is a kind of your greatest opportunities for reducing churn, but shoppers have no shortage of options to choose from when determining their love toward labels. The key to reducing customer churn is to understand why your clients feel the room they do–especially when their excitements change over time.
When you accurately calibrate displacements in customer sentiment and behavioral changes, you can intervene at the best time and locate before it’s too late. You’re then able to follow up with customer segments based on how they feel and turn detractors into promoters in the process of implementing and listening to their feedback.
Uninstalls Retention proportions/ churn charges Monthly active useds( MAU) Daily active customers( DAU) 90-day retention Annual retention Average dictate appreciate Recur acquires
Engagement is a big indicator of concoction success. No significance your industry, the primary goal of all products ought to have highly-engaged customers.
Conversion and retention may be among the most equivocal metrics to define, but they are also two of the largest part. Understanding how to retain clients once they convert is what turns good mobile makes into great ones, and it’s important to consider tracking metrics around transition and retention as early as possible to help you understand your customers’ journeys.
Key Stat: Many businesses don’t focus on metrics past 90 -day retention( marketplace median is 48 %), and they don’t feel like they know enough to focus on annual retention( marketplace average is 35 %). Customer event
Tracking qualitative in addition to quantitative feedback is the key to truly understanding- and therefore improving- patron suffer. But the secret sauce comes from tracking this data over day. When you track metrics such as customer sentiment over term, you can then start to predict and act on shiftings in sentiment.
Survey response proportion Beloved Ratio Net promoter compose( NPS) Customer happiness( CSAT) Sentiment( Fan Signals)
Key Stat: A “good” NPS score commonly descends between +40 -5 0.