Microdosing started to gain popularity almost a decade ago when people wanted to improve their cognitive abilities and in many cases professional efficiency.
People began to notice the medicinal qualities of mushrooms and other organic substances and wanted these benefits to help with distressing conditions such as anxiety, and menstrual pain without losing control of their actions.
Microdosing on its own refers to the practice of taking a tiny portion of substances that are psychedelic. It is important to note that a microdose is not taking less than what a person takes, or simply a “little bit” but in fact one-tenth or one-twentieth of a normal dose.
This is done so that you get to reap the positive and beneficial effects of microdosing without having to undergo the negative and extreme effects such as hallucinations and sensory shifts.
Microdosing came to be through the experimentation of people wanting to take charge of their productivity and a positive state of mind.
How to Microdose
Psychedelics are often under extensive researches and ongoing studies. For the purpose of experimentation, some of them suggest the following steps.
The very first thing to do is pick a day when you have no obligations and there are no children present. Since this may be your first time, you must ensure a controlled environment.
You must then get the mushrooms and take out a single dose and then take a tenth of it.
Now sit back and notice if anything changes. It also helps if you log everything during this day in a notebook. If you had a particular goal in mind, this should help you decide whether the microdose was effective or not.
At the end of the day if you feel that the mushrooms created the desired effect then the dose is perfect. If not, tweak it a little bit.
Now there is a proper way to insert the microdosing regime in your life.
Experts suggest that you follow a system.
The way to do it is to take a microdose once every 3 days. This means you take a microdose one day then wait for two days and then take it on the day after.
For many people, it is recommended that they do during the day. This is so that you can observe the benefits of the mushrooms throughout the day without it affecting your sleep.
Taking days off is very important. That way you do not build a tolerance for the substance rendering the microdose useless, and you do not become too reliant on them either.
One should not microdose in a bunch of situations including if there are children that are their sole responsibility for the day, they have a mental health condition, they are colorblind, they are feeling ill, or if they are on the autism spectrum.
Note to reader, I've been using a product, “Amor Mente” by Pacific Sun Fungi. I do 4 days on, 3 days off with the 100mg dose, then repeat. This seems to be the most effective for me.
Types of Mushrooms for Microdosing
Classifying which mushrooms are edible is a job in itself.
There are many ways experts determine this, but the most common way is through analyzing the spore print.
The Psilocybe species is the one most commonly related to magic mushrooms. Even within these are dozens of variants.
After you microdose mushrooms it would take an hour or two for you to notice a difference. You will feel like you are charged with more energy and more focused. Some people even say that microdosing makes you more empathetic too.
Most people use microdosing as a way to wean off the substance entirely.
Others have used it as a way to substitute for drugs such as addictive anti-depressants. They help cut out some side effects and can manage depression.
According to one study, 278 patients were given a microdose out of which more than 26% of the participants said it elevated their mood for the better, out of which some reported that it reduced their symptoms of depression.
12.9% of the people said that it improved their memory, and 14.8% said that they could better focus.
Potential Negatives of Microdosing
As long as the list goes on for the benefits related to microdosing, the risks do not amount to that much.
In the same study as described above, 18% of the participants experienced headaches and nausea.
But more than the physical discomfort is the attached taboo and stigma of microdosing mushrooms.
In countries where this is legal, it is important to not overdo it and stick to the microdose. A bad trip can set off your state of mind with extremely negative effects like past trauma, In case something like that does happen, you must let someone close to you know what to do.
They must take you to a safe space, make sure you are calm, and ensure there aren’t any loud noises. They can sit with you, but they should understand not to take over your experience; the point is to help you through it.
Some people even report that they feel more anxious when microdosing mushrooms. This is understandable, especially if you are doing it for the first time. It can also be related to a mental health concern.
Though our life inherently is filled with obstacles that are outside our control, there are; still a few things which we can control. Not anyone wants to make things more complicated and inflict pain than life inherently brings.
A few self-analyses are a good thing, it helps to understand our progress and spurs us to be a better person. But there is a huge difference between thinking “I want to make it better” & “I'm nothing more than trash”. Sometimes self-criticism backfires, and it does invisible untold damage and causes stress.
Here in this article, we are sharing what you must need about negative self-talk and its effects and ways to halt negative thoughts and excessive self-talk.
As before moving for the cure, it is necessary to understand the disease, let's first understand what Negative Self-Talk is?
Negative self-talk can come in any form to develop our fear fantasies. We spend so much time thinking about negativity and telling ourselves negative things such as “I am not good”, I don't deserve anything better” I am not talented enough, not smart etcetera-etcetera, without even knowing that it affects us in a very powerful way.
Once, Bruce Lee- the world-famous martial artist has said:
“Do not allow negative thoughts to enter your mind for they are the weeds that give you strange confidence.” – Bruce Lee
So do not let your mind habitual of this kind of thoughts. Our mind and body do not know what they should grab, and what should be filtered out.
Too many negative thoughts influence our blood pressure, muscle tension, temperature, breathing, heart rate, even our overall personality and limit our ability to believe in yourself.
What are the Consequences of Negative Self-Talk?
There is nothing to damage us from inside as negative thinking can do. As per a study self-blaming over negative though are linked to an increased risk of mental health problems.
Continuously having this kind of thoughts make you discouraged and diminished motivation as well as increase more prominent feelings of helplessness. People with such kinds of thoughts tend to be more stressed and unmotivated. Other negative self-talk consequences can include:
Not less than Perfect is accepted – People with negative thoughts start believing in perfection and cannot accept anything lesser than this.
Limited thinking capability – It is a known fact that the more you believe and think something, the more you become like that.
Depression – As per some researches, this type of thought leads to depression. The more you think you can't, the more you lead to an increasing feeling of grief.
Become weaker – Mentally and Physically: Negative talk not only disturbs you mentally but also the muscles in your body become weaker.
Studies also show that negative people are generally less satisfied with their life.
In contrast, positive thinking and self-talk help you relax and keep you happy, motivated, alert and centered.
So, What Is a Way to Minimize Negative Self-Talk?
For a few of us, switching our negative thoughts with a positive one is easier, where some people have a habit to see the bad in everything. However, nothing is impossible, and daily practice and some proven methods can help you to reduce the negative self-talk.
8 Powerful Methods for Eliminating Negative Self-Talk
Read the below and pick two or three, which seems like the most effective ones.
Try the Power of Possible Thinking – Though turning everything around into positive is challenging, researchers have found that when you're dispirited and out and force yourself to say positive things to yourself, you end up feeling worse. Here a technique of possible thinking helps neutral the worst thoughts and feelings and let you understand the situation calmly. However, accepting the current situation is also important. As an example, if you fail in the exam, admit it you didn't read properly and tell yourself next time you are going to do better. It will help you to clear your goal and keep you motivated.
Get Your Critic – Be a critic for yourself and know when you need to stop thinking. Whenever you say anything bad about yourself, think that you might not have said the same thing about your best friend or anyone. So, why say to self?
Catastrophic Predicting – We often do this, didn't we? Fear thinking about something worse, like the worst situation, and convince yourself of its inevitability. Even if we know that this situation is the worst-case scenario and may never happen or rarely ever happens, we let this dominate our thoughts. However, no one knows what the future holds, so why should worry that hasn't happened yet, and may never will? Take this kind of thought off and enjoy the current moment of your life and focus on it.
Breathe – As per a survey, one of the biggest reasons people beat themselves up with guilt is overwhelming. If at any point in time they get failed, they cannot handle the situation and go into depression. However, in any such scenario, you should sit, relax, calm yourself down, and take a deep breath. Though it's not easy to admit doubts that you are afraid of, putting yourself in negative thoughts is also not going to help right? Instead of this, analyze yourself, acknowledge your mistakes, and try to rectify them positively with a positive attitude.
Don't run behind Perfectionism – Trying to be perfect is completely okay. But trying to be perfect every time is a concern. Especially if you are at the beginning stage, you may face major failure and have self-doubt, but all things are completely fine. Have you heard the phrase- no one is perfect? So, embrace them and take flaws and failure as a part of learning and life. Move forward with a good positive, though, and you will feel lighter and happier.
Say it – Whenever you find yourself surrounded by negativity, say positive words loudly. Do not let your thinking be captured by these useless negative words. You can also speak with your trusted friend about your talks. And often these things lead to a good laugh and divert you at something better by reminding you how unreasonable and unrealistic they sound.
Be surrounded with good positive people and thoughts – Make yourself surrounded with things that give you energy and motivate you. Also, you can watch motivational videos, successful people's life stories, how they overcame their fear and succeeded in their life or you can find several good positive books to read. It will help you to raise you up and will improve your mood and your mindset. Your mind and thoughts are yours; do not let them control you; instead, you need to control them.\
Make a positive routine – Although it is going to be difficult as your negative self-talks are going to pull you back, you need to be determined and have to confront them. Take some time for yourself, and do whatever you like to do. It can be anything, such as sketching, exercising, writing, talking with your loved ones, or any other thing. Write down one positive something about yourself daily and read that loudly. It will help you to remind yourself of the progress you've made every day.
Stop taking negative self-talk RIGHT NOW!!!
Start observing, are you too much with negative people?
Are you starting to doubt yourself?
Do you always assume yourself as a loser?
Are you constantly tearing yourself down?
If any answer is YES, then it is wake-up time for you. Relax, remind yourself of happy moments, and take a deep breath. Now it is a time to fill your thoughts with positivity and happiness.
Everything will seem easier when you take a positive step forward. So be ready to NAG, and WIN.
Rose Bradford is a motivational speaker and a career coach from the United States. She also writes daily blogs for Edumagnate (a leading paper help providing company in the USA).
Did you ever feel nauseous right before going on stage or the butterflies when you were waiting for the exam result?
That's a sign that there's a deep connection between how you think and feel and your gut health. Both your gut and brain affect each other back and forth. So, it goes without saying that if you struggle with some mental health issues, you probably need to start with the gut.
You may be surprised that an unhealthy gut may be at the root of your brain disorder.
The communication that takes place between your gut and brain is called the ‘gut-brain axis.' Gut and brain connect on two levels – biochemically and physically.
Let's look at both.
The Vagus Nerve and the Nervous System
Neurons, we all know – are the brain cells that are part of the nervous system. This system tells your body how to behave. The human brain carries roughly 100 billion neurons while your stomach carries around 500 million neurons, all of which connect to the brain's nerves. Together this arrangement is what we call the nervous system.
The VAGUS NERVE, which is the biggest nerve that connects the gut with the brain, is responsible for the larger communication. Studies show that inhibition in this signal was a major link in various kinds of gastrointestinal problems.
On a biochemical level, your gut connects with the brain via chemicals that we now know as ‘neurotransmitters.'
The production of these chemicals is what controls our feelings and emotions. For instance, serotonin – ‘The feel-good hormone' is what gives you a sensation of happiness.
Science tells us that many of such chemicals are produced in the gut. Trillions of tiny microbes that live in your stomach are what make these chemicals.
GABA – another popular neurotransmitter that controls the feelings of fear and anxiety. Studies of mice behaviors show that certain probiotics that carry live gut bacteria can boost GABA production. This links to reduced anxiety and episodes of depression.
Link Between Gut Microbes and Inflammation
The gut-brain axis also connects via the immune system. You should know that the gut microbiota connects deeply with the immune system and controls inflammation. It tells the body what to keep and what to eliminate. A confused or out of control immune system can lead to chronic and systemic inflammation.
This can lead to all kinds of neurological and mental health conditions such as
Even learning disorders
Too much of LPS (Lipopolysaccharide) – a toxin produced by bad bacteria – leaking from the gut into the blood can lead to inflammation. This results from the breaking of the gut barrier that leads to a condition called a ‘leaky gut'.
Studies show that high levels of LPS in blood link to severe depression, schizophrenia, and dementia.
Gut bacteria play a significant role in controlling brain and emotional health. Naturally, improving gut microbiota can and should improve brain/mental health.
Probiotics are the strains of live bacteria that impart excellent health benefits. It's one of the most powerful things you can do to improve your gut.
Some probiotics work better than others for brain health. Nutritionists and doctors call them ‘psychobiotic.' Their regular intake can improve anxiety, stress, depression, and other behavior and mental health issues.
In one study, people suffering from IBS and mild anxiety/depression showed significant improvement when put on the probiotic Bifidobacterium Longum for six weeks.
Prebiotics – which are the food of the gut bacteria – may also positively impact brain health by reducing stress hormones. Famous prebiotic foods are – cabbage, leafy vegetables, bananas, cherries, artichoke, celery, etc.
What Foods Help the Gut-Brain Axis?
Some foods feed the gut bacteria, while others add to the total population. A few of the food groups are particularly beneficial for the gut-brain axis. Their regular consumption should lead to a major improvement in symptoms of mental health disorders:
5 of the best foods for a healthy functioning gut-brain network are:
Omega-3 Fats: This fat is naturally present in oily fish. It's a major booster to brain health. Countless studies show that both animals and humans – when on a diet rich in omega-3s, can improve gut microbiota and reduce the chances of brain disorders.
Fermented Foods: These are the superfoods in the context of gut health. Foods like kefir, miso, kimchi, yogurt, sauerkraut, and certain kinds of cheeses are loaded with lactic acid and other beneficial gut bacteria. These foods can alter brain activity to reduce gut issues and improve brain health.
High-Fiber Foods: nuts, seeds, fruits, vegetables, and whole grains are all loaded with dietary fiber. These foods act like a brillo pad for the intestines, which keeps them well-functioning and clean. Fibrous foods also feed gut microbiomes. All and all, they can significantly reduce the symptoms of stress and anxiety.
Foods rich in polyphenol: Green tea, coffee, cocoa, and olive oil is rich in polyphenols. These are the chemicals that your gut bacteria digest. Their regular consumption may improve cognitive functioning.
Tryptophan-rich foods: Turkey, cheese, and eggs are all high in tryptophan, which is an essential amino acid that converts into serotonin – a neurotransmitter.
There's no doubt that gut health ties closely with brain health and how they impact mood and mental health conditions. Therefore, it's always a wise decision to start by taking care of your gut if you want to enjoy brain health.
For some individuals, the dentist can certainly seem like a scary place. White walls, chairs, and metal tools may look daunting, but it’s important to remember they are there to help us.
Just like optometrists, doctors, and audiologists, dentists play a role in managing our health and wellbeing. Taking care of our gums and teeth is extremely important and can even predict hidden health conditions.
6 Reasons to Visit Your Dentist Often
In this article, we are going to discuss the six reasons why you should visit the dentist regularly. Let’s get started!
When you’re sitting in the dental chair, the first thing you may feel is your dentist prodding around at your teeth. This is generally to check for cavities, which are holes that form on the hard surface of your teeth. Cavities (tooth decay) are commonly caused by inadequate oral hygiene, alongside sugar and bacteria.
Your dentist can identify these cavities and notify you of the next best decision. In most cases, they will fill the hole to prolong the life of your tooth, but they may remove it if the damage is too extensive.
Gum disease is a severe problem that can have detrimental effects on one’s health. It usually presents itself in a mild form first, called gingivitis. You may experience bad breath, sore gums, and mild bleeding. When not treated, it can turn into periodontitis, which can destroy the bone supporting your teeth. Much like cavities, it is usually the result of poor oral hygiene.
By going to the dentist, you can detect the condition early and get regular cleanings to decrease your chance of further infection.
Those with oral cancer may start to experience white/red patches on their mouth, sore lips, and even lose teeth. While its cause isn’t exactly known, researchers think it may have something to do with tobacco use, sun exposure, and HPV. A dentist can identify this cancer in its earliest stages so that you can get treatment by a professional as soon as possible.
Hidden Teeth Problems
Sometimes, we may suffer from tooth pain but can’t identify the cause. These hidden problems can cause a lot of pain and even ruin the alignment of our teeth. The most common cause of hidden pain is wisdom teeth that become impacted. A dentist can help find the cause of your problem and work on a way to relieve the pain.
Dentists don’t just take care of our teeth; they also assist with jaw pain as well. Sometimes our bite can become misaligned, which can cause us to struggle when eating. A dentist will be able to identify this misalignment and recommend you to an orthodontist if it needs to be corrected.
Finally, one of the best reasons to visit your dentist is to work your way to a brighter smile. With regular cleaning and whitening, you can become more confident within yourself. You may even look into getting braces to help straighten your teeth if it is becoming an issue.
And that’s it! There were six different reasons why you should visit the dentist regularly. So book your appointment and make sure to get checked out. You won’t regret it!
Proteins are an especially important part of our diet, and we often don’t get enough of them into our bodies.
There are many benefits to making sure you get enough proteins each day. They give you energy, keep you fuller for longer, can help with weight loss and muscle gain, and even help balance your hormones.
Many people think that introducing more protein into your diet means you must eat more meat. While meat is a good source of protein, it’s not your only option. There are many protein options for vegetarians and vegans as well.
Read on to find a protein source that fits your diet.
7 Simple Ways to Add More Protein into Your Diet
#1. Protein water
Yes, you read right. You c
an use protein-infused water as an easy and delicious way of adding protein to your diet. We all know that water and proteins are both important to live a healthy life, so what could be better than combining the two? While this shouldn’t be your main source of protein, it’s a great way of boosting your daily protein intake.
#2. Protein shakes
Protein shakes are one of the most popular ways to get your proteins in quickly and easily. They don’t require loads of effort, and you can drink them as a meal on their own or use them to bulk up any meal.
There are tons of different types and flavors of protein shakes, so you can try a few to see what works best for you. They’re also great to have just before or after a workout.
#3. Stock up on snacks that are high in protein
Say goodbye to eating chocolate and chips, at least for a while. Protein high snacks will keep you fuller for longer, as well as adding protein to your diet. Whenever you feel in the mood for a snack, grab a handful of nuts or a small piece of cheese to snack on.
There are loads of snacks that contain protein, so you don’t need to worry about getting bored. Some snacks require a bit of effort, while others can be eaten on the go.
#4. Make some substitutions
By replacing a few of the foods that you eat every day with proteins, you’ll very easily be able to load up on your proteins. Start off by replacing your morning bowl of cereal with eggs. Eggs are one of the most versatile breakfast foods since there are so many ways to make them.
You can also replace toppings that you add to oatmeal or yogurt with some nuts instead. Speaking of yogurt, next time your grocery shopping opt for Greek yogurt instead of your regular yogurt. Greek yogurt contains much more protein than other types of yogurt.
#5. Try adding some plant-based proteins
Whether you’re vegan or vegetarian, or you follow a regular diet but want to introduce some variety when it comes to your protein intake, plant-based proteins are the way to go. Many people have called plant-based proteins the protein of the future, and it’s not hard to see why.
Plant-based proteins are better for the environment, and they are also generally lower in calories than animal-based proteins, so they might be a better option if you’re looking to lose weight.
#6. Track your protein intake
Tracking your protein intake or keeping a food diary is a great way to see what you’re doing right and which areas you can improve upon. You’ll be able to see which foods contain more protein than others, so you can make a conscious effort to eat more of that.
You’ll also be able to notice which meals are lacking in protein, so you can work on that. Overall, tracking your protein intake will help you gain more insight into your eating habits and help you correct any unhealthy ones.
#7. Say goodbye to butter
An easy and delicious way of upping your protein intake is by replacing butter with other spreads that are high in protein. Peanut butter used to be the go-to nut butter, but now there are many more options to choose from. Nut butter is a great way to add some protein to your diet whenever you have a slice of toast.
Another option is hummus. Hummus is a dip or spread that mainly consists of chickpeas, and it’s also a great source of protein. Slather some on your toast or dip some crackers or veggies in it to instantly add some protein to a meal. You can even make your own if you want to try your hand at it.
Do you dream of starting your own business but are worried you have not got enough cash to get started?
You might want to think again because you do not need a wealthy family member to help you or take out a loan you really cannot afford. If you are bootstrapped for cash and do not have a lot of resources, it is still possible to launch a business and take it far.
Whether you want to start an internet company, become a freelance writer, or launch a consulting firm, the following tips will help you stretch what budget you have and get your business off the ground.
Why you need a business plan
It is very tempting to try to wing it and skip the planning stage.
A business plan, however, is fundamental to how you start, grow, and develop your business. There are some very valid reasons why you need a business plan.
It will help steer your business in the right direction. A good business plan guides you through each stage and you can use it to think through and detail all the key elements.
It is easier than you think. It is not a one-time document but should be something you work on.
It can help you reach business milestones. Think out your business plan and you will be able to step back and think objectively about key elements of the business.
It can help you get funding. Not only that. With a good business plan in place, you are more likely to bring new business partners on board.
There is no wrong way to write one. Pick a format that works for you. There are plenty to choose from online.
When you are just starting out, do not invest too much upfront if you do not have to. Look for ways to keep your overheads, inventory, and labor expenses low. Make every dollar you spend count.
Always ask yourself this particularly important question before you part with any cash, “Will this purchase help me acquire new customers and contribute to my bottom line?” If the answer is no you should seriously consider skipping it.
Before you start out, test your idea to make sure there is a market for it. See if you can create a focus group of your target audience and ask them what their needs and pain points are. There are also online survey tools you can take advantage of. SurveyMonkey is a good example.
Work out of your house
One of the biggest expenses for a new business owner is leasing workspace. You are going to save a lot of money upfront if you find a way to bypass such a large expense. The answer is staring right at you. Launch your business from your home and work out of your house.
It is the perfect answer if your business is mostly online. If you work from home it is easier, you can conduct your business online, have virtual meetings, and check-in with customers and other employees. The money you save on renting a workspace helps you reach your break-even point much quicker.
There are even benefits if your business is not an internet start-up. However, you should consider having a separate entrance for your office. It is more professional and will keep your home and work life separate.
Leverage Your Personal and Professional Networks
When you are just starting out, your marketing budget is going to be limited. Time for you to leverage your personal and professional networks and get the word out that you have started a new business.
Try to be creative. Make use of platforms such as Facebook, Twitter, Instagram, and LinkedIn. Reach out to any of your contacts and see if they might be interested in pre-ordering your products. Reaching out in this way also provides some valuable feedback relating to pricing and allows you to assess demand.
There are some highly effective ways you can score media coverage. Help a Reporter Out (HARO) is one great example. Sign up and you will be able to connect with journalists, reporters, and bloggers.
Email marketing can also be an effective way to promote a particular service or product. Collect prospect’s email addresses and you will be able to nurture them by sharing valuable content.
Use your own equipment
You may already own some of the items you need to start your new business. Convert them from personal to business assets and they may be tax-deductible. This applies to your smartphone, computer, tablet, and anything else you are going to use regularly for your business.
Purchase products through a wholesaler
When you need to buy items for your business, look for a vendor that helps new businesses get started. A bonus would be if they draft a budget plan with you. To find the right kind of vendor, visit trade shows, or approach a wholesaler or distributor that meets your needs.
The smart thing is to do some research before you commit yourself to any orders. Ask for names and phone numbers of recent customers and give them a call to check out their experiences.
If you must buy equipment, do not be tempted to always buy new ones. Businesses go under all the time and you can get almost anything you need, from office furniture to manufacturing equipment, second hand.
Take Advantage of Free Websites and Social Media for Advertising
There are lots of freebies to take advantage of when it comes to advertising your business. It has become common practice for new business owners to build and maintain their own websites. Free web-building tools are ten-a-penny, but the most popular is WordPress.
Extend the reach of your website by writing a blog, using Twitter, Facebook, and other social media channels. Social media has many advantages if you choose it to market your business. One of the most significant is that it allows you to reach a much larger audience. Millions of people use social media platforms, which makes it a great opportunity to reach a large pool of people who might be interested in your services or products.
Social media is one of the few marketing strategies that allow you to connect directly with your target audience. It is easy to see who is interested in what your business has to offer because they are the ones following your social media account.
You can post organic content for free, which opens countless opportunities for you to connect with leads at no cost to you. Post as much content as you want, whether it's photos, videos, infomercials, or how-to articles, and put your brand out there in front of people.
Use Low-Cost Subscription Services
You do not need to worry about building a team of IT experts to help your business as Google and Amazon offer all the application storage and computing power you will ever need. Hiring a team of IT gurus can be an expensive undertaking.
There is also the cost of computer servers and complex applications you would have to add to the equation. Low-cost subscription software and cloud computing are expenses you must pay every month, and they can be scaled to match your needs and the size of your business.
Hire a virtual assistant to lighten the load
There is a way you can skip many new business expenses. Use remote contract services and you will save on payroll, employee benefits, and office equipment. There are also thousands of low-cost freelancers only happy to work for you.
A virtual assistant, for example, can provide the targeted expertise you are looking for. You also benefit from a certain amount of flexibility because you can increase and decrease resources and you learn what your business needs in the way of human resources.
Now that you have a few useful tips to help you get started, there is no time like the present. Do something you love at a cost you can afford. Do not let anything stand in your way.
This article was written by Ian Carroll of Digital Funnel. Ian recently set up a Marketing Agency and is a firm believer in people following their dreams to set-up a business.