Level YourSelf UP Podcast

A podcast where I share my journey, I hope to encourage you to be the best version of yourself. It's not about perfection but progress.

Mindful Pause To Reclaim Your Life 11/18/2025

Stop Being So Hard on Yourself 11/04/2025

Stop Being So Hard on Yourself In this episode of Level Yourself Up, I talk about how striving for perfection can block your growth. I share a personal story about tiling my bathroom and how the frustration of not doing it perfectly taught me a bigger lesson about patience, humility, and progress. The goal isn’t to be flawless but to keep moving forward, even when the process feels messy. The Lesson Behind the Tile I started this podcast to help people focus on steady growth. This week reminded me that trying to be perfect only leads to frustration. As I worked on my bathroom tile, I caught myself comparing my work to YouTube professionals who made it look effortless. But the truth is, every skill takes time. When I let go of my unrealistic standards, the work started to flow. Progress began when I gave myself permission to fail. Key Takeaways Progress happens when you stop chasing perfection. Being too critical on yourself slows your learning. Comparison to others kills creativity and confidence. Giving yourself grace opens space for improvement. Failure teaches lessons perfection never will. Self-forgiveness is a daily practice. Growth requires patience and responsibility. Weekly Reflection Take a few moments this week to write and think through these questions: Where am I being too hard on myself right now? What can I do to forgive myself in that area? How can I let grace and mercy guide my actions this week? These questions help you reset your mindset and focus on what matters: consistent progress and peace of mind. Final Thoughts This episode is a reminder to take a step back and breathe. Ask yourself where you’re being too hard on yourself. Write down three areas where you need to let go. Then, make the choice to forgive yourself and move forward with grace. Remember, it’s not about being perfect. It’s about showing up, doing your best, and learning as you go. Website: TikTok: YouTube: 00:00 Introduction to Progress Over Perfection 02:59 The Struggles of DIY and Self-Criticism 06:09 Learning from Mistakes and Embracing Growth 08:58 Encouragement to Forgive Yourself and Move Forward /episode/index/show/levelyourselfup/id/38903355

Micro-Movements That Keep You Young Episode 111 10/28/2025

Micro-Movements That Keep You Young Episode 111 In this episode of Level Yourself Up, I talk about the importance of staying active through micro-movements and daily motion. Exercise is not about long hours in the gym. It’s about staying in motion and honoring your body as a temple of the Holy Spirit. I share how small actions build energy, improve mood, and help you age with strength. You will hear what I have been learning from science, scripture, and personal experience about how to stay strong as we get older. I explore how movement impacts focus, energy, and emotional stability. Simple habits such as walking, stretching, or doing short exercises between tasks make a difference. Science from Dr. Andrew Huberman shows that two to three minutes of movement every hour supports glucose control, clarity, and mood. I also talk about muscle loss and why maintaining strength helps prevent decline as we age. The book Younger Next Year by Chris Crowley and Dr. Henry Lodge reinforces this idea. The authors show how daily movement sends growth signals to your body while inactivity sends decay signals. Key Takeaways Your body is a temple. Caring for it is a form of stewardship. Movement builds focus, balance, and independence. Small bursts of activity improve metabolism and mood. Muscle mass declines about one percent per year after age fifty. Strength training and protein help slow that loss. You are never too old or too busy to move. Micro-movements such as calf raises, shoulder rolls, or standing during phone calls build long-term strength. Daily action sends growth signals to your body and supports longevity. You’re never too old or too busy to move. Small steps compound. Each movement is a vote for vitality. Start with one thing and build momentum. Action Step Pick one micro-movement and repeat it every day for a week. Track your progress and note how your energy changes. Simple steps today shape your health for tomorrow. Resources Book: Younger Next Year by Chris Crowley and Dr. Henry Lodge – Dr. Andrew Huberman’s research and podcast – EP 067 – Miracle Morning Book Review Discusses routines, morning habits, and mindset that support health and productivity Bible Verses 1 Corinthians 6:19–20 (NIV) “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.” Focus: Stewardship and honoring God through physical health. 1 Timothy 4:8 (NIV) “For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.” Focus: Balancing physical discipline with spiritual growth. Hebrews 12:11–12 (NIV) “No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore strengthen your feeble arms and weak knees.” Focus: The reward of consistent discipline and physical effort. Isaiah 40:31 (NIV) “But those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.” Focus: Renewed strength and endurance through faith. /episode/index/show/levelyourselfup/id/38804035

Living in Gratitude – Shifting from Fear to Faith 10/21/2025

Living in Gratitude – Shifting from Fear to Faith In this episode of Level Yourself Up, I talk about how gratitude has reshaped the way I think, pray, and live. Gratitude is more than manners—it’s a mindset that transforms your outlook and draws you closer to God. I share personal stories, lessons from Scripture, and insights I’ve learned through years of practice. This episode is about finding peace in faith, even when life doesn’t go as planned. My Reflections on Gratitude Gratitude isn’t about ignoring problems or pretending everything is fine. It’s about trusting that God is working through every situation. 1 Thessalonians 5:18 reminds us to give thanks in all circumstances. When I live in gratitude, I find clarity and peace instead of fear and worry. I remember being in the hospital with COVID. It was a tough time. I could have focused on fear, but instead, I prayed with gratitude—for my caregivers, my family, and the strength to heal. That shift helped me stay calm and hopeful. Philippians 4:6–7 says not to be anxious but to present our requests to God with thanksgiving. I’ve found that when I do that, peace follows. Gratitude also affects how we see problems. When I view challenges as opportunities to grow, the solutions often appear—through people, prayer, or unexpected circumstances. Living in gratitude keeps me open, hopeful, and focused on progress instead of perfection. What I’ve Learned from Others Over the years, I’ve found wisdom in how others describe gratitude: Bob Proctor says gratitude is an alignment tool that connects us with our source. Tony Robbins believes gratitude changes our emotional state—you can’t feel fear or anger while being thankful. Jim Rohn calls it a discipline that keeps success meaningful. These ideas remind me that gratitude isn’t passive. It’s an active decision to focus on what’s right and what’s possible. Four Gratitude Challenges I Shared If you want to live more gratefully this week, try these simple steps: Write down one thing each day that you’re grateful for that came through someone else. Thank God in prayer for the blessings in your life and how He’s shaping you through people and situations. Tell one person this week that you appreciate them, and explain why. Reflect in your journal on one area where gratitude could move you from being self-focused to hopeful. These actions have helped me stay grounded and focused on God’s goodness. Bonus: Book Review – Moving Mountains by John Eldredge In this episode, I also share a quick review of Moving Mountains by John Eldredge. This book teaches how to pray with passion, confidence, and authority. Gratitude plays a central role in that process—it shifts prayer from desperation to expectancy. What I appreciate most is how Eldredge connects prayer and gratitude as part of a deeper relationship with God. The book isn’t a quick how-to guide; it’s about aligning your heart with faith. I’ll admit it’s a little slow at times, but the lessons are meaningful. One of my favorite takeaways is this: gratitude and prayer invite God’s peace and shift us from asking to expecting confidently. It’s a book worth reading if you want to strengthen your faith and understand how gratitude changes everything. Key Takeaways Gratitude is a mindset that builds faith and peace. Fear and gratitude can’t live in the same heart. Trust God with what you can’t control, and focus on what you can. Journaling helps you stay thankful and aware of progress. Real gratitude improves relationships, leadership, and well-being. Closing Thoughts Each day is a new chance to practice gratitude. Thank God for what is and what will be. Tell someone you appreciate them. Keep your focus on progress, not perfection. You can listen to this full episode and others at . Follow me on TikTok: Watch on YouTube: /episode/index/show/levelyourselfup/id/38721735

What’s One Change That Would Make You Happier? 10/14/2025

What’s One Change That Would Make You Happier? Level Yourself Up – Episode 109: What’s One Change That Would Make You Happier? Host: John Budd | Email: john@levelyourselfup.com Introduction I’m John Budd, host of Level Yourself Up. In this episode, I’m asking a simple but powerful question—what’s one change you know would make you happier, but you haven’t done it yet? I share thoughts from my own life, like finishing my basement studio, and explore how true happiness comes from inner peace and living out your values, not from chasing external rewards. Finding Real Happiness Happiness is more than a short-term feeling. It’s about inner contentment, peace, and purpose. Many people mistake happiness for excitement, but that fades fast. I talk about the difference between joy that comes from God and the temporary thrill of getting new things. I also share why serving others and living within your calling brings deeper satisfaction. Living by Your Values You’ll never be happy living by someone else’s expectations. I challenge you to reflect on what happiness means to you, what values guide your life, and what excuses you’re using to delay change. I admit my own excuses—like not recording because my studio wasn’t ready—and how I finally pushed through. Practical Shifts for More Joy I walk through small but meaningful changes you can make right now. Better boundaries. More rest. Daily gratitude. Less self-criticism. Even simple steps like walking outside or taking short naps can refresh your perspective and create space for growth. Faith and Mindset Faith plays a key role in how I define happiness. I believe true joy comes from God’s presence within us. I also touch on how our thoughts and words shape our emotions. Speaking gratitude and affirming your growth helps rewire how you see yourself. Episode Takeaways Ask yourself what single change would make you happier. Define happiness based on your values, not others’ opinions. Serve others—it’s the surest path to fulfillment. Let go of excuses that delay your growth. Set boundaries and prioritize rest. Speak gratitude and life into your daily mindset. Re-evaluate your habits and make room for joy. Listen Now Stream this episode and past ones on Level Yourself Up: Connect with me on: TikTok: YouTube: /episode/index/show/levelyourselfup/id/38564320

Rethinking Failure: The Path to Success 02/03/2025

Rethinking Failure: The Path to Success Welcome to Level Yourself Up, where we focus on progress over perfection. In this episode, I talk about the concept of failure and how it affects our mindset. Too often, we let failure drag us down, convincing ourselves that setbacks define us. But what if we changed our perspective? Instead of seeing failure as a roadblock, we can reframe it as a stepping stone toward success. I'll share personal insights, biblical wisdom, and real-world examples of how embracing failure can unlock your potential. Failure is often misunderstood. Many people see it as an end, but it’s actually a powerful learning experience. I’ve faced my own struggles—even getting this podcast out wasn’t easy. Like any challenge in life or business, failure isn’t a signal to quit but an opportunity to grow. Learning new skills, adapting, and persevering are key to overcoming obstacles. In this episode, I discuss the importance of pushing through challenges and how influential figures like Michael Jordan and Elon Musk used failure to fuel their success. I also explore the role of faith and how trusting in God can provide strength during difficult times. Key Takeaways from This Episode Failure is not final – It’s a stepping stone, not a dead end. Learned helplessness holds us back – We must challenge the mindset that we are powerless to change. Faith plays a role in resilience – Biblical wisdom reminds us that God strengthens us through trials (1 Peter 5:10, Psalm 145:13-14). Failure is data, not defeat – Remove emotion from setbacks and analyze the facts to make better decisions. Even the greatest fail – Michael Jordan missed thousands of shots, but his mindset made him a legend. Surround yourself with support – A coach, mentor, or trusted friend can help you navigate challenges. Keep learning and growing – If you’re not learning, you’re stagnating. Growth comes from perseverance. Final Thoughts Failure isn’t something to fear—it’s something to embrace. The most successful people in history have failed more times than we can count, but they didn’t let it stop them. Instead, they used it to refine their skills, shift their strategies, and ultimately achieve greatness. I encourage you to rethink failure in your own life. How can you use setbacks as stepping stones? What lesson can you take from today’s challenges? Let’s push forward together and Level Yourself Up! /episode/index/show/levelyourselfup/id/35139945

Season 3 Kickoff: Embracing New Beginnings and Fresh Goals 01/17/2025

Season 3 Kickoff: Embracing New Beginnings and Fresh Goals Introduction Welcome back to Level Yourself Up, where progress matters more than perfection. I’m your host, John Budd, and I’m thrilled to kick off Season 3 with you. After a short hiatus, I’m ready to dive into new topics designed to inspire growth—mentally, emotionally, and spiritually. In this episode, I reflect on the journey so far, share exciting plans for the upcoming season, and explore how we can lay a foundation for a fruitful year ahead. Whether you're seeking tools for personal development or simply a moment of encouragement, this season is about building something new in our lives. Episode Highlights In this warm-up episode, I reconnect with you, my listeners, and set the stage for what's ahead. Here’s a glimpse of what I discuss: Season 3 Goals: A fresh focus on mindset and personal growth to help you navigate life's challenges. Overcoming Gaps: An honest recap of life events and a commitment to consistent episodes. Future Topics: A sneak peek into episodes about embracing your inner superhero and rethinking failure. Practical Tips: Advice on navigating online scams and ensuring safe purchases. Scriptural Insight: Reflection on Isaiah 43:18-19 and how God can do something new in your life. I also emphasize the importance of setting actionable goals rather than fleeting resolutions. Let’s use the next three months as a springboard for lasting change, whether it’s improving health, launching a business, or finding traction in your current projects. This season, we’re all about building momentum. As we reflect on the scripture, “See, I am doing a new thing,” let’s remember that each of us can embrace new beginnings, no matter the season. Let’s seek God’s guidance, set meaningful goals, and take small steps toward lasting progress. Thank you for being part of this journey. I’m excited to grow alongside you and can’t wait to hear how this season inspires you. Have questions or feedback? Reach out to me at . /episode/index/show/levelyourselfup/id/34888925

How is your Self Image 03/17/2024

How is your Self Image Dive into the latest episode of our podcast, "How Is Your Self-Image?" where we dive into the factors that influence how we perceive ourselves. From societal pressures to personal experiences, Join us as we examine the impact of perfectionism, comparisons to others, and negative feedback on our self-image. We invite you to reflect on your own self-perception and share your thoughts with us. How do you see yourself? Perfectionism: So, when we're constantly aiming for perfection and setting those super high standards, it's like setting ourselves up for a fall. You know, we end up beating ourselves up when we can't meet those unrealistic expectations. Comparisons to Others: Ah, you know how it is, especially nowadays with social media everywhere. We're always looking at other people's lives and feeling like we're just not measuring up. It's a recipe for feeling inadequate and blaming ourselves. Past Mistakes: We all mess up sometimes, right? But dwelling on those mistakes or what we see as failures just keeps us stuck. It's like we're trapped in this cycle of self-criticism that stops us from moving forward. Negative Feedback: It's tough when we hear criticism or negative stuff from others. Sometimes, even if it's meant to be helpful, we take it to heart and start blaming ourselves even more. It's like we amplify that self-blame. Imposter Syndrome: Ever feel like you're not really as good as people think you are? Yeah, that's imposter syndrome for you. Even when we achieve something, we doubt ourselves and end up blaming ourselves for not being good enough. Unrealistic Expectations: We've all done it - set these crazy high expectations for ourselves. But when reality doesn't match up, it's like a punch in the gut. We end up disappointed and then, you guessed it, blaming ourselves for not reaching those impossible goals. Body Image Issues: Man, society's beauty standards can really mess with our heads, can't they? Constantly bombarded with images of perfection, it's no wonder we start blaming ourselves for not looking a certain way. It's like we're never good enough. Lack of Boundaries: It's hard to say no sometimes, right? We end up taking on too much, burning ourselves out, and then blaming ourselves for not being able to handle it all. We gotta learn to set those boundaries and give ourselves a break. Fear of Rejection: Who likes feeling left out or not fitting in? Nobody, that's who. But when we start blaming ourselves for not being accepted, it's like adding insult to injury. We gotta cut ourselves some slack and realize we're not always gonna click with everyone. Negative Childhood Experiences: Our past can really mess with our heads, huh? Especially if we had a rough time growing up. Those early experiences stick with us, shaping how we see ourselves and yeah, sometimes leading to self-blame down the line. It's tough, but we gotta work through it. These verses can serve as sources of inspiration and encouragement for those seeking positive affirmations from the bible Philippians 4:13 (NIV): "I can do all this through him who gives me strength." Psalm 139:14 (NIV): "I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well." Isaiah 41:10 (NIV): "So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand." Romans 8:37 (NIV): "No, in all these things we are more than conquerors through him who loved us." Jeremiah 29:11 (NIV): "For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope." Psalm 34:17-18 (NIV): "The righteous cry out, and the Lord hears them; he delivers them from all their troubles. The Lord is close to the brokenhearted and saves those who are crushed in spirit." Proverbs 3:5-6 (NIV): "Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight." Matthew 11:28 (NIV): "Come to me, all you who are weary and burdened, and I will give you rest." Positive affirmations can be impactful without being overly cliché. Here are five affirmations that can say to uplift yourself: I am capable and resilient. I can handle whatever comes my way with grace and strength. My worth is not determined by my productivity. I am valuable just as I am, and I deserve to prioritize self-care. I trust in my abilities and believe in my potential. Each day, I am becoming the best version of myself. I embrace progress, not perfection. I celebrate my efforts, and I am proud of the journey I'm on. I am deserving of happiness, love, and success. I attract positive opportunities, and I am open to the abundance of life. /episode/index/show/levelyourselfup/id/30411663

How To Deal With NOT Feeling Good 02/24/2024

How To Become The Person You Want To BE? 02/07/2024

How to know what your wasting energy on? 01/26/2024

2023 A Year in Review 01/15/2024

Avoiding Scams 02/20/2023

Picking a Word for the year 01/16/2023

Relaunch - Fighting Through Struggles 01/03/2023

De-clutter and Finding Peace 06/01/2022

Good To Be Stressed 04/26/2022

Have Fun be spontanous 04/20/2022

What Season Are You In ? 04/10/2022

Decision Making LYSU 94 04/02/2022

LYSU 93 Belief System How To Retrain Our thinking- 1 of the Top 5 ways to Improve in 2022 03/27/2022

LYSU 93 Belief System How To Retrain Our thinking- 1 of the Top 5 ways to Improve in 2022 What are our beliefs? A belief system is an ideology or set of principles that helps us to interpret our everyday life. These beliefs are shaped and influenced your life. Stop Stinking thinking Positive mindset- it’s not just about being positive its finding the good in the bad How is life happening for you – Life is happening for you not to you. Mindset and our internal self-talk You have to want to change, you have to want to see the good Where to they come from? Environment Events - The birth of your child, promotion, a death of a loved one. Knowledge Past Results Future Vision How to Replace Limiting Beliefs with Empowering Ones 1. Pick a limiting belief and think about how that belief has held you back and worked against you. Write it down! 2. How has this limiting belief hurt you? Think of some evidence that proves that the belief is false. Spend some time thinking about this until you know that your limiting belief was not based on reality or FACTS. 3. Replace your limiting or negative belief with an empowering and positive one. You let go of your old limiting belief, admit that it was false and limiting you, and you start believing in your heart and in your mind that people are generally honest by nature. 4. Remind yourself of your new beliefs every day Several times a day. The more you consciously remind yourself of your new beliefs, think and feel them in your core, the faster you will be able to replace the old ones. The more you practice this, the sooner your subconscious mind will start inducing corresponding empowering thoughts, feelings and actions. Our belief systems are powerful and affect almost everything we think, feel and do. When we make the time and effort to closely examine them, we are able to single out the ones that prevent us from living the life we deserve to live. /episode/index/show/levelyourselfup/id/22580816

LYSU 92 Spirituality- 1 of the Top 5 ways to Improve in 2022 03/12/2022

LYSU 92 Spirituality- 1 of the Top 5 ways to Improve in 2022 Ways to know and learn about God/Jesus Serving Ministries Community Your career Learning Bible study Learning how you think vs what the bible says Reflection Read the Word Being Meditation Prayer Seeing how God moving in everything Gathering Praising and worshiping Meeting with friends Social Connections Preach the Gospel at all times and if necessary use words Jeremiah 29:11 “For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope.” Romans 8:28 And we know that for those who love God all things work together for good, for those who are called according to his purpose. Proverbs 16:4 The Lord has made everything for its purpose, even the wicked for the day of trouble. Ephesians 2:10 For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them. 1 Peter 2:9 But you are a chosen race, a royal priesthood, a holy nation, a people for his own possession, that you may proclaim the excellencies of him who called you out of darkness into his marvelous light. 1 Corinthians 10:31 So, whether you eat or drink, or whatever you do, do all to the glory of God. 1 John 1:9 If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness. 1 John 2:17 And the world is passing away along with its desires, but whoever does the will of God abides forever. 1 Peter 4:10 As each has received a gift, use it to serve one another, as good stewards of God’s varied grace. 2 Corinthians 3:18 And we all, with unveiled face, beholding the glory of the Lord, are being transformed into the same image from one degree of glory to another. For this comes from the Lord who is the Spirit. 2 Timothy 1:9 Who saved us and called us to a holy calling, not because of our works but because of his own purpose and grace, which he gave us in Christ Jesus before the ages began. 2 Timothy 3:16 All Scripture is breathed out by God and profitable for teaching, for reproof, for correction, and for training in righteousness. Acts 2:38 And Peter said to them, “Repent and be baptized every one of you in the name of Jesus Christ for the forgiveness of your sins, and you will receive the gift of the Holy Spirit.” Colossians 1:16 For by him all things were created, in heaven and on earth, visible and invisible, whether thrones or dominions or rulers or authorities—all things were created through him and for him. Ecclesiastes 12:13 The end of the matter; all has been heard. Fear God and keep his commandments, for this is the whole duty of man. Ecclesiastes 3:1 For everything there is a season, and a time for every matter under heaven. Ephesians 1:11 In him we have obtained an inheritance, having been predestined according to the purpose of him who works all things according to the counsel of his will. post THE BIBLE IS TRUE AND ACCURATE Part 1 of 2 Chuck Missler THE BIBLE IS TRUE AND ACCURATE Part 2 of 2 Chuck Missler Inerrancy of the Bible and the Inspiration of Scripture - Michael Heiser /episode/index/show/levelyourselfup/id/22427927

LYSU 091 Relationships- 1 of the Top 5 ways to improve in 2022 03/06/2022

Time - 1 of top 5 ways to improve in 2022 02/25/2022

Handling Setbacks LYSU 89 02/21/2022

Health 2022 02/11/2022

Health 2022 Health Its not just about diets but about Sleep, Breathing, Resting, Quality of Food, Drinking Water Rest Rest is one of the greatest gifts God gave to mankind. Rest is synonymous to peace. Naturally, we link rest with sleep. But I think we should look at rest more like we of stop doing what we are doing AND start placing our trust in peace and love. to start BEING the person we are called to be to reset our being. Like resting in God. It is placing trust and faith in him. In the work that’s He has already been done. I think daily we should rest in our God to spend with him that can take forms in many ways. Reading, Gardening, Walking, Sitting or however you find peace and tranquility. What about thinking how we can stop stressing and worrying ? To learn to work each problem the best we can then once we have done that we stand trusting life will all work its self out or as we rest more will be revealed for us to do. But not worried or stressing Breathing To keep it short We often don’t breath like we should during covid I was taught we don't breath correctly and they have me doing breathe exercises. With a deep breaths in through your nose and blowing out slowly threw your mouth like blowing threw a straw do that 10 times. The Wim Hof technique One round of the Wim Hof Method breathing technique includes these steps: Take in a strong inhalation through the nose. Let out a relaxed exhalation through the mouth. Repeat for 30 breaths. On the 30th breath, exhale to 90 percent and hold for as long as you can. When you feel your body really needs to take a breath, inhale fully and hold for 15 seconds before releasing. The basic technique involves three consecutive rounds of the above. Eventually, the breathing may feel like a wave flowing through your lungs, but this will take practice. Proponents say the technique can lead to: increased immunity better sleep reduced stress heightened focus or Water Most of us don't drink enough water and we are in a state dehydration we should drink around 1 gallon of water every day. Signs of mild or moderate dehydration include: Thirst Dry or sticky mouth Not peeing very much Dark yellow pee Dry, cool skin Headache Muscle cramps Signs of severe dehydration include: Not peeing or having very dark yellow pee Very dry skin Feeling dizzy Rapid heartbeat Rapid breathing Sunken eyes Sleepiness, lack of energy, confusion or irritability Fainting We tend to think that dehydration looks like fainting, severe headaches, and being hooked up to an IV. But the truth is that the majority of us (more than 75% of adults!) are living with chronic mild dehydration, which means our bodies are being forced to operate with less fluid than they require. A decrease in your hydration as little as 1-3% can result in a measurable cognitive loss and not only can it lead to the ailments listed above, it can also lead to more serious health concerns and disease. Quality of Food It is high in sugar and calories and low in nutrients and fibre. It can, over time, lead to insulin resistance, triglycerides, harmful cholesterol and other health issues. Processed foods are very addictive because companies do research to see what tickles our taste buds the most. They incorporate it into their foods to encourage us to eat it more. It contains artificial ingredients like preservatives and additives that are not nutritious and are harmful to health. Sleep 6-8 hours of sleep is important we need all the sleeping cycles not just partial night sleep, while we sleep we heal, we lose weight, our body rebuilds it self. Matthew Walker offers five key tips to help your future be filled with an easier sleeping process: Try to maintain regularity. Go to bed at the same time every night and wake up at the same time every morning. We need darkness in the evening to allow the release of a hormone called melatonin. Melatonin helps us maintain a healthy sleep time. Therefore, try to dim down half the lights in your home in the hour before bed. Keep your sleeping environment as cool as possible. An optimal temperature is about 68 degrees Fahrenheit Your brain and body need to drop their core temperature by about two or three degrees Fahrenheit to initiate good sleep. Hence, you’ll always find it easier to fall asleep in a room that’s too cold than too hot. Avoid alcohol and caffeine. Alcohol is perhaps the most misunderstood drug when it comes to sleep. People believe it helps them fall asleep. That’s not true. Alcohol is a type of sedative, which means alcohol is basically just knocking your brain out. You’re not putting it into natural sleep. Research suggests that alcohol will fragment your sleep. So, you’ll wake up many more times throughout the night. Finally, alcohol also blocks dream sleep. Caffeine is also a problem. Many of us know that caffeine can keep us awake as it is a stimulant. However, few people know that even if you fall asleep fine and maybe you stay asleep after a coffee, the depth of your deep sleep will be lessened. Do not stay in bed, awake. If you haven’t fallen asleep within 20 or so minutes, or you’ve woken up and you’re finding it difficult to fall back asleep, don’t stay in bed awake. Your brain quickly learns an association between your bed and being awake. Therefore, get up and go to another room. “The shorter your sleep, the shorter your life. The leading causes of disease and death in developed nations—diseases that are crippling health-care systems, like heart disease, obesity, dementia, diabetes, and cancer—all have recognized causal links to a lack of sleep.” – Matthew Walker or check out /episode/index/show/levelyourselfup/id/22098281

5 things can improve 2022 LYSU 087 02/03/2022

The Return and Future 086 01/25/2022

Covid Kicked me but Jesus won 10/04/2021

LYSU 84 Reset and Rest 08/23/2021

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