It’s On Me – by Dr. Sara Kuburic

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This isn’t about bootstrapping and nor is it a motivational pep talk. What it is, however, is a wake-up call for the wayward, and that doesn’t mean “disaffected youth” or such. Rather, therapist Dr. Sara Kuburic tackles the problem of self-loss.

It’s about when we get so caught up in what we need to do, should do, are expected to do, are in a rut of doing… That we forget to also live. After all, we only get one shot at life so far as we know, so we might as well live it in whatever way is right for us.

That probably doesn’t mean a life of going through the motions.

The writing style here is personal and direct, and it makes for quite compelling reading from start to finish.

Bottom line: if ever you find yourself errantly sleepwalking through life and would like to change that, this is a book for you.

Click here to check out It’s On Me, and take control of what’s yours!

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    Escape the pressures of modern life and reclaim your time. In Praise of Slowness explores the harm of our fast-paced world and offers a prescription for slowing down.

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  • Two Awesome Hours – by Dr. Josh Davis

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    The brain is an amazing and powerful organ, with theoretically unlimited potential in some respects. So why doesn’t it feel that way a lot of the time?

    The truth is that not only are we often tired, dehydrated, or facing other obvious physiological challenges to peak brain health, but also… We’re simply not making the best use of it!

    What Dr. Davis does is outline for us how we can create the conditions for “two awesome hours” of effective mental performance by:

    • Recognizing when to most effectively flip the switch on our automatic thinking
    • Scheduling tasks based on their “processing demand” and recovery time
    • Learning how to direct attention, rather than avoid distractions
    • Feeding and moving our bodies in ways that prep us for success
    • Identifying what matters in our environment to be at the top of our mental game

    Why only two hours? Why not four, or eight, or more?

    Well, our brains need recovery time too, so we can’t be “always on” and operating and peak efficiency. But, what we can do is optimize a couple of hours for absolute peak efficiency, and then enjoy the rest of time with lower cognitive-load activities.

    Bottom line: if the idea of what you could accomplish if you could just be guaranteed two schedulable hours (your preference when!) of peak cognitive performance per day, then this is a great book for you.

    Get your copy of “Two Awesome Hours” from Amazon today!

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  • Cordyceps: Friend Or Foe?

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    Cordyceps: friend or foe?

    Cordyceps is a famously frightening fungus. It’s the one responsible for “zombie ants” and other zombie creatures, and it’s the basis for the existential threat to humanity in the TV show The Last of Us.

    It’s a parasitic fungus that controls the central and peripheral nervous systems of its host, slowly replacing the host’s body, as well as growing distinctive spines that erupt out of the host’s body. Taking over motor functions, it compels the host to do two main things, which are to eat more food, and climb to a position that will be good to release spores from.

    Fortunately, none of that matters to humans. Cordyceps does not (unlike in the TV show) affect humans that way.

    What does Cordyceps do in humans?

    Cordyceps (in various strains) is enjoyed as a health supplement, based on a long history of use in Traditional Chinese Medicine, and nowadays it’s coming under a scientific spotlight too.

    The main health claims for it are:

    • Against inflammation
    • Against aging
    • Against cancer
    • For blood sugar management
    • For heart health
    • For exercise performance

    Sounds great! What does the science say?

    There’s a lot more science for the first three (which are all closely related to each other, and often overlapping in mechanism and effect).

    So let’s take a look:

    Against inflammation

    The science looks promising for this, but studies so far have either been in vitro (cell cultures in petri dishes), or else murine in vivo (mouse studies), for example:

    In summary: we can see that it has anti-inflammatory properties for mice and in the lab; we’d love to see the results of studies done on humans, though. Also, while it has anti-inflammatory properties, it performed less well than commonly-prescribed anti-inflammatory drugs, for example:

    ❝C. militaris can modulate airway inflammation in asthma, but it is less effective than prednisolone or montelukast.❞

    Source: Effects of the immunomodulatory agent Cordyceps militaris on airway inflammation in a mouse asthma model

    Against aging

    Because examining the anti-aging effects of a substance requires measuring lifespans and repeating the experiment, anti-aging studies do not tend to be done on humans, because they would take lifetimes to perform. To this end, it’s inconvenient, but not a criticism of Cordyceps, that studies have been either mouse studies (short lifespan, mammals like us) or fruit fly studies (very short lifespan, genetically surprisingly similar to us).

    The studies have had positive results, with typical lifespan extensions of 15–20%:

    Against cancer

    Once again, the studies here have been in vitro, or murine in vivo. They do look good though:

    In vitro (human cell cultures in a lab):

    In vivo (mouse studies):

    Summary of these is: Cordyceps quite reliably inhibits tumor growth in vitro (human cell cultures) and in vivo (mouse studies). However, trials in human cancer patients are so far conspicuous by their absence.

    For blood sugar management

    Cordyceps appears to mimic the action of insulin, without triggering insulin sensitivity. For example:

    The anti-hyperglycemic activity of the fruiting body of Cordyceps in diabetic rats

    There were some other rat/mouse studies with similar results. No studies in humans yet.

    For heart health

    Cordyceps contains adenosine. You may remember that caffeine owes part of its stimulant effect to blocking adenosine, the hormone that makes us feel sleepy. So in this way, Cordyceps partially does the opposite of what caffeine does, and may be useful against arrhythmia:

    Cardiovascular protection of Cordyceps sinensis act partially via adenosine receptors

    For exercise performance

    A small (30 elderly participants) study found that Cordyceps supplementation improved VO2 max by 7% over the course of six weeks:

    Randomized double-blind placebo-controlled clinical trial and assessment of fermentation product of Cordyceps sinensis in enhancing aerobic capacity and respiratory function of the healthy elderly volunteers

    However, another small study (22 young athletes) failed to reproduce those results:

    Cordyceps Sinensis supplementation does not improve endurance exercise performance

    In summary…

    Cordyceps almost certainly has anti-inflammation, anti-aging, and anti-cancer benefits.

    Cordyceps may have other benefits too, but the evidence is thinner on the ground for those, so far.

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  • HIIT, But Make It HIRT

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    This May HIRT A Bit

    This is Ingrid Clay. She’s a professional athlete, personal trainer, chef*, and science writer.

    *A vegan bodybuilding chef, no less:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    For those who prefer reading…

    This writer does too

    We’ve previously reviewed her book, “Science of HIIT”, and we’re going to be talking a bit about High Intensity Interval Training today.

    If you’d like to know a little more about the woman herself first, then…

    Centr | Meet Ingrid: Your HIIT HIRT trainer

    Yes, that is Centr, as in Chris Hemsworth’s personal training app, where Clay is the resident HIIT & HIRT expert & trainer.

    What’s this HIIT & HIRT?

    HIIT” is High Intensity Interval Training, which we’ve written about before:

    How To Do HIIT (Without Wrecking Your Body)

    Basically, it’s a super-efficient way of working out, that gets better results than working out for longer with other methods, especially because of how it raises the metabolism for a couple of hours after training (this effect is called EPOC, by the way—Excessive Post-exercise Oxygen Consumption), and is a good thing.

    You can read more about the science of it, in the above-linked main feature.

    And HIRT?

    HIRT” is High Intensity Resistance Training, and is resistance training performed with HIIT principles.

    See also: Chris Hemsworth’s Trainer Ingrid Clay Explains HIRT

    An example is doing 10 reps of a resistance exercise (e.g., a dumbbell press) every minute on odd-numbered minutes, and 10 reps of a different resistance exercise (e.g. dumbbell squats) on even-numbered minutes.

    If dumbbells aren’t your thing, it could be resistance bands, or even the floor (press-ups are a resistance exercise!)

    For HIRT that’s not also a cardio exercise, gaps between different exercises can be quite minimal, as we only need to confuse the muscles, not the heart. So, effectively, it becomes a specially focused kind of circuit training!

    If doing planks though, you might want to check out Clay’s troubleshooting guide:

    Expert trainer Ingrid Clay identifies the mistakes many people make when doing the plank, and how to correct them.

    Want more from Clay?

    Here she gives a full 20-minute full-body HIIT HIRT workout:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Enjoy!

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Related Posts

  • The Green Roasting Tin – by Rukmini Iyer
  • Simple, 10-Minute Hip Opening Routine

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    Hips Feeling Stiff?

    If so, Flow with Adee’s video (below) has just the solution with a quick 10-minute hip-opening routine. Designed for intermediates but open to all, we love Adee’s work and recommend that you reach out to her to tell her what you’d like to see next.

    Other Methods

    If you’re a book loverwe’ve reviewed a fantastic book on reducing hip pain. Alternatively, learn stretching from a ballerina with Jasmine McDonald’s ballet stretching routine.

    Otherwise, enjoy today’s video:

    How was the video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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  • Morning Routines That Just FLOW

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    Morning Routines That Just FLOW

    “If the hardest thing you have to do in your day is eat a frog, eat that frog first!”, they say.

    And, broadly speaking, it is indeed good to get anything stressful out of the way early, so that we can relax afterwards. But…

    • Are we truly best at frog-eating when blurry-eyed and sleepy?
    • Is there a spoonful of sugar that could make the medicine go down better?
    • What do we need to turn eating the frog into an enjoyable activity?

    Flow

    “Flow” is a concept brought to public consciousness by psychologist Mihaly Csikszentmihalyi, and it refers to a state in which we feel good about what we’re doing, and just keep doing, at a peak performance level.

    Writer’s note: as a writer, for example…

    Sometimes I do not want to write, I pace to and fro near my computer, going on side-quests like getting a coffee or gazing out of the window into my garden. But once I get going, suddenly, something magical happens and before I know it, I have to trim my writing down because I’ve written too much. That magical window of effortless productivity was a state of flow.

    Good morning!

    What is a good morning, to you? Build that into your morning! Set parameters around it so you don’t get carried away timewise and find yourself in the afternoon (unless that would work for you!), but first thing in the morning is the time to light up each part of your brain with appropriate neurotransmitters.

    Getting the brain juices flowing

    Cortisol

    When we wake up, we (unless we have some neurochemical imbalance, such as untreated depression) get a spike of cortisol. Cortisol is much-maligned and feared, and indeed it can be very much deleterious to the health in cases of chronic stress. But a little spike now and again is actually beneficial for us.

    Quick Tip: if you want to artificially stimulate (or enhance) a morning cortisol spike, a cold shower is the way to go. Or even just a face-plunge into a bowl of ice-water (put ice in it, give it a couple of minutes to chill the water, then put your face in for a count of 30 seconds, or less if you can’t hold your breath that long).

    Serotonin

    Serotonin is generally thought of as “the happy chemical”, and it’s stimulated by blue/white light, and also by seeing greenery.

    Quick tip: to artificially stimulate (or enhance) a morning serotonin boost, your best friend is sunlight. Even sun through a partly-clouded sky will tend to outperform artificial lighting, including artificial sunlight lighting. Try to get sun between 08:30 and 09:00, if you can. Best of all, do it in your garden or nearby park, as the greenery will be an extra boost!

    Dopamine

    Generally thought of as “the reward chemical”, but it’s also critical for a lot of kinds of brainwork, including language processing and problem-solving.

    Quick Tip: to artificially stimulate* a dopamine surge to get you going, do something that you and/or your body finds rewarding. Examples include:

    • Exercise, especially in a vigorous burst
    • A good breakfast, a nice coffee, whatever feels right to you
    • An app that has motivational bells and whistles, a streak for you to complete, etc

    Note: another very enjoyable activity might come to mind that doesn’t even require you getting out of bed. Be aware, however, gentleman-readers in particular, that if you complete that activity, you’ll get a prolactin spike that will wipe out the dopamine you just worked up. So that one’s probably better for a lazy morning of relaxation, than a day when you want to get up and go!

    *there’s no “(or enhance)” for this one; you won’t get dopamine from doing nothing, that’s just not how “the reward chemical” works

    Flow-building in a stack

    When you’ve just woken up and are in a blurry morning haze, that’s not the time to be figuring out “what should I be doing next?”, so instead:

    • Work out the things you want to incorporate into your morning routine
    • Put them in the order that will be easiest to perform—some things will go a lot better after others!
    • Remember to also include things that are simply necessary—morning bathroom ablutions, for example

    The goal here is to have a this-and-this-and-this-and-this list of items that you can go through without any deviations, and get in the habit of “after item 1 I automatically do item 2, after which I automatically do item 3, after which…”

    Implement this, and your mornings will become practically automated, but in a joyous, life-enhancing way that sets you up in good order for whatever you want/need to do!

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  • What is pathological demand avoidance – and how is it different to ‘acting out’?

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    “Charlie” is an eight-year-old child with autism. Her parents are worried because she often responds to requests with insults, aggression and refusal. Simple demands, such as being asked to get dressed, can trigger an intense need to control the situation, fights and meltdowns.

    Charlie’s parents find themselves in a constant cycle of conflict, trying to manage her and their own reactions, often unsuccessfully. Their attempts to provide structure and consequences are met with more resistance.

    What’s going on? What makes Charlie’s behaviour – that some are calling “pathological demand avoidance” – different to the defiance most children show their parents or carers from time-to-time?

    What is pathological demand avoidance?

    British developmental psychologist Elizabeth Newson coined the term “pathological demand avoidance” (commonly shortened to PDA) in the 1980s after studying groups of children in her practice.

    A 2021 systematic review noted features of PDA include resistance to everyday requests and strong emotional and behavioural reactions.

    Children with PDA might show obsessive behaviour, struggle with persistence, and seek to control situations. They may struggle with attention and impulsivity, alongside motor and coordination difficulties, language delay and a tendency to retreat into role play or fantasy worlds.

    PDA is also known as “extreme demand avoidance” and is often described as a subtype of autism. Some people prefer the term persistent drive for autonomy or pervasive drive for autonomy.

    What does the evidence say?

    Every clinician working with children and families recognises the behavioural profile described by PDA. The challenging question is why these behaviours emerge.

    PDA is not currently listed in the two diagnostic manuals used in psychiatry and psychology to diagnose mental health and developmental conditions, the current Diagnostic and Statistical Manual of Mental Disorders (DSM-5) and the World Health Organization’s International Classification of Diseases (ICD-11).

    Researchers have reported concerns about the science behind PDA. There are no clear theories or explanations of why or how the profile of symptoms develop, and little inclusion of children or adults with lived experience of PDA symptoms in the studies. Environmental, family or other contextual factors that may contribute to behaviour have not been systematically studied.

    A major limitation of existing PDA research and case studies is a lack of consideration of overlapping symptoms with other conditions, such as autism, attention deficit hyperactivity disorder (ADHD), oppositional defiant disorder, anxiety disorder, selective mutism and other developmental disorders. Diagnostic labels can have positive and negative consequences and so need to be thoroughly investigated before they are used in practice.

    Classifying a “new” condition requires consistency across seven clinical and research aspects: epidemiological data, long-term patient follow-up, family inheritance, laboratory findings, exclusion from other conditions, response to treatment, and distinct predictors of outcome. At this stage, these domains have not been established for PDA. It is not clear whether PDA is different from other formal diagnoses or developmental differences.

    girl sits on couch with arms crossed, mother or carer is nearby looking concerned
    When a child is stressed, demands or requests might tip them into fight, flight or freeze mode. Shutterstock

    Finding the why

    Debates over classification don’t relieve distress for a child or those close to them. If a child is “intentionally” engaged in antisocial behaviour, the question is then “why?”

    Beneath the behaviour is almost always developmental difference, genuine distress and difficulty coping. A broad and deep understanding of developmental processes is required.

    Interestingly, while girls are “under-represented” in autism research, they are equally represented in studies characterising PDA. But if a child’s behaviour is only understood through a “pathologising” or diagnostic lens, there is a risk their agency may be reduced. Underlying experiences of distress, sensory overload, social confusion and feelings of isolation may be missed.

    So, what can be done to help?

    There are no empirical studies to date regarding PDA treatment strategies or their effectiveness. Clinical advice and case studies suggest strategies that may help include:

    • reducing demands
    • giving multiple options
    • minimising expectations to avoid triggering avoidance
    • engaging with interests to support regulation.

    Early intervention in the preschool and primary years benefits children with complex developmental differences. Clinical care that involves a range of medical and allied health clinicians and considers the whole person is needed to ensure children and families get the support they need.

    It is important to recognise these children often feel as frustrated and helpless as their caregivers. Both find themselves stuck in a repetitive cycle of distress, frustration and lack of progress. A personalised approach can take into account the child’s unique social, sensory and cognitive sensitivities.

    In the preschool and early primary years, children have limited ability to manage their impulses or learn techniques for managing their emotions, relationships or environments. Careful watching for potential triggers and then working on timetables and routines, sleep, environments, tasks, and relationships can help.

    As children move into later primary school and adolescence, they are more likely to want to influence others and be able to have more self control. As their autonomy and ability to collaborate increases, the problematic behaviours tend to reduce.

    Strategies that build self-determination are crucial. They include opportunities for developing confidence, communication and more options to choose from when facing challenges. This therapeutic work with children and families takes time and needs to be revisited at different developmental stages. Support to engage in school and community activities is also needed. Each small step brings more capacity and more effective ways for a child to understand and manage themselves and their worlds.

    What about Charlie?

    The current scope to explain and manage PDA is limited. Future research must include the voices and views of children and adults with PDA symptoms.

    Such emotional and behavioural difficulties are distressing and difficult for children and families. They need compassion and practical help.

    For a child like Charlie, this could look like a series of sessions where she and her parents meet with clinicians to explore Charlie’s perspective, experiences and triggers. The family might come to understand that, in addition to autism, Charlie has complex developmental strengths and challenges, anxiety, and some difficulties with adjustment related to stress at home and school. This means Charlie experiences a fight, flight, freeze response that looks like aggression, avoidance or shutting down.

    With carefully planned supports at home and school, Charlie’s options can broaden and her distress and avoidance can soften. Outside the clinic room, Charlie and her family can be supported to join an inclusive local community sporting or creative activity. Gradually she can spend more time engaged at home, school and in the community.

    Nicole Rinehart, Professor, Child and Adolescent Psychology, Director, Krongold Clinic (Research), Monash University; David Moseley, Senior Research Fellow, Deputy Director (Clinical), Monash Krongold Clinic, Monash University, and Michael Gordon, Associate Professor, Psychiatry, Monash University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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