Bit of Insight

What do Oprah Winfrey, Tim Cook, and Michelle Obama have in common? Besides being incredibly successful and influential, they all swear by their morning routine. A morning routine is not just a random collection of habits that you do before you start your day. It’s a deliberate and intentional way of setting yourself up for success by creating a positive mindset, boosting your energy, and achieving your goals faster and easier. But how do you create a morning routine that works for you? And what are the best habits to include in it? In this article, we’ll share with you the top 10 morning habits that can transform your life for the better. 1. Wake up at a consistent time  One of the most important habits you can establish is waking up at the same time every day. This helps regulate your circadian rhythm, improve sleep quality, and increase feelings of well-being. Waking up at a consistent time also helps you avoid oversleeping or snoozing, which can make you feel groggy and sluggis...

You’ve probably heard of vaping, or using e-cigarettes, as a way to quit smoking or just enjoy some flavored vapor. But do you know what vaping does to your body and your health? In this video, we’ll reveal some of the effects of e-cigarettes that you may not be aware of. And don’t miss our fun fact and history lesson on e-smoking. You’ll be surprised by who invented the first e-cigarette! How Vaping Can Damage Your Lungs One of the most common effects of vaping is lung damage. E-cigarette vapor can contain a lot of harmful chemicals, such as nicotine, formaldehyde, acetaldehyde, and other toxins. These chemicals can irritate your lungs and cause inflammation, which can lead to breathing problems, coughing, and wheezing. Some studies have also linked vaping to an increased risk of lung injury, including a serious condition called “vaping-associated lung injury” or VALI. VALI can cause symptoms like chest pain, difficulty breathing, and even death in severe cases. So if you think vaping...

Losing weight can be a challenge for many people! There are so many diets, products and programs that promise quick and easy results, but often fail to deliver or have negative side effects. Many people end up losing weight temporarily, only to gain it back or even more after they stop following the diet or program. This can be frustrating and discouraging, and can affect your self-esteem and health. But don’t worry. There is a better way. A way that is simple, natural and sustainable. A way that will help you lose weight permanently and improve your overall well-being. Here, we will share with you how to lose weight permanently in four simple steps. These steps are based on scientific evidence and proven methods that work for millions of people around the world. They are not fads or gimmicks. They are not restrictive or complicated. They are not expensive or time-consuming. They are just common sense and good habits that anyone can follow and benefit from. If you are ready to start yo...

How to Gain Muscle and Improve Your Life If you want to look good, feel good and live longer, you might want to consider building some muscle. Muscle is not just for bodybuilders or athletes. It has many benefits for your health and well-being. In this blog post, I will show you how to gain muscle in a simple and effective way. But first, let me ask you a question: Do you know how many muscles are in your body? The answer might surprise you. According to experts, the human body has over 600 muscles! That’s a lot of potential for growth and improvement. So how do you build muscle? Well, there are three main factors that influence your muscle gain: your workout goals, your exercise routine and your nutrition. Let’s take a look at each one of them. 1. Set Your Workout Goals Before you start lifting weights or doing any kind of exercise, you need to have a clear idea of what you want to achieve. What is your main goal? Do you want to increase your strength, endurance or muscle size? Depend...

History Let's start with a brief history of olive oil. Fresh olive fruits are pressed to produce olive oil, which originated in the Mediterranean. This oil, particularly extra virgin olive oil, is thought to be very healthy and beneficial to human health. Researchers are constantly discovering new health benefits of olive oil, which contains monounsaturated fats, also known as good fats, and secoiridoids. First we'll start with some of the benefits: Aids in the treatment of diabetes Consuming extra virgin olive oil as part of a healthy diet may help prevent or postpone the onset of diabetes. Many advertisements and promotions attempt to persuade viewers that eating low-fat is the best option. People should not, however, overlook the importance of healthy fats in overall health. Some of the fats in the oil have been shown to reduce the risk of developing diabetes by nearly half. An anti-inflammatory agent in olive oil combats the underlying inflammation that causes diabetes. Imp...

Depression is a complex mental health condition that can be caused by a variety of factors, including: 1. Genetics:  Depression can run in families and certain genetic variations can increase the risk of depression. 2. Brain chemistry:  Abnormal levels of neurotransmitters (chemicals in the brain that regulate mood) can lead to depression. 3. Life events:  Traumatic or stressful life events, such as the death of a loved one, a divorce, or financial problems, can trigger depression. 4. Medical conditions:  Chronic illnesses, such as heart disease, cancer, and diabetes, can increase the risk of depression. 5. Substance abuse:  Substance abuse, including alcohol and drugs, can lead to depression and make it more difficult to treat. 6. Environmental factors:  Chronic stress, lack of social support, and poverty can contribute to depression. 🍃We recommend  “Feeling Good: The New Mood Therapy” by David D. Burns . This book explains how each individual c...

The ketogenic diet (often referred to simply as "keto") is a low-carb, high-fat diet that aims to put the body into a metabolic state called ketosis. In this state, the body burns fat for energy instead of carbohydrates.  Here are some key details about the keto diet: 1. Macronutrient ratios:  The keto diet typically consists of 70-75% fat, 20-25% protein, and only 5-10% carbohydrates. The goal is to limit carbohydrate intake to trigger ketosis and promote fat burning. 2. Foods to eat:  Foods high in healthy fats, such as olive oil, coconut oil, avocado, nuts and seeds, fatty fish, and cheese, are encouraged on the keto diet. Protein sources such as meat, poultry, eggs, and dairy are also included, but in smaller amounts. Starchy foods such as bread, pasta, and potatoes are limited, as are high-carb fruits and sugary foods. 3. Foods to avoid:  The keto diet restricts high-carb foods, including sugar, bread, pasta, rice, and most fruits. Processed foods and added suga...