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36 Seconds ago

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48 Seconds ago

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Really good info here! #sleep #nutrition #wellness • • • @Regran_ed from @brainignition_chett - The “no sleep hustle” is glorified these days, if only ppl knew the consequences. #brainignition . 1-Avoid caffeine after noon. This is in part depends on the variant of Cytothrome P450 that you carry, which determines how fast you metabolize caffeine. You probably intuitively know, I am certainly a slow metabolizer of caffeine. BUT the HALF LIFE of caffeine is on AVERAGE (depending on metabolism speed and tolerance) 5.7 hours. This means if you drink 200 mg at lunch then at around 5:45 PM you still have around 100mg modulating adenosine receptors in your brain that will keep you “awake”. Also consider that caffeine can stimulate release of cortisol and catecholamines (certain neurotransmitters) that play a role. . 2-Avoid training ATLEAST 2 hours before bed. Again, some room for discrepancy here depending on intensity level and the individual’s overall capacity. Greater capacity usually means you can unwind faster (get your HR lowered, cortisol down, body temperature down) vs. Higher intensity which will keep these elevated longer (along with epinephrine/adrenaline) and prevent you from deep restful sleep. Pairing #1 with #2 is the worst option. . 3-No phone, laptop or artificial lights >1 hour before bed. People lay in bed peeping at their phone or laptop (may still quickly fall asleep) but wonder why they wake up tired, have no energy, can’t change their body composition, or can’t hit PRs in the gym. . Exposure of light before bed suppressed secretion of melatonin by >50% and DURATION of melatonin release by 90 mins. in 85% and 99% of individuals studied, respectively. [Gooley et. al., Journal of Clin. Endocrinology & Metabolism, 011] . This can impair WEIGHT LOSS- if melatonin remains high in the morning it directly impairs GLUT4 (glucose transporters) from getting blood sugar into the cell. This happens when circadian rythmn gets dysregulated (for e.g. by artificial light before bed). Consistently this would likely lead to chain of events involving high blood sugar > impaired insulin sensitivity > inability to lose fat and drop in performance.

51 Seconds ago

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58 Seconds ago

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Holiday Party Fact #2 - if we work/worked together then we play together 💃💃🕺🏻🕺🏻

1 Minutes ago

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얼레리 꼴레리 #2

1 Minutes ago

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This firecracker turns 10 today. She’s smart, great at everything she wants to do, more naturally athletic than she would ever admit and overall......Mom #2 of our wild house. When she was born, she was born en-caul. It was a beautiful thing to experience and only happens once every 80,000 births. She so special to me and special to so many people. Happy birthday to this one! #posiemaeveadora

1 Minutes ago

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✔Verde #2 - una base MAC - Una paleta de sombras NAKED - Un delineador plumon líquido - Un kit Maybelline (rimel más delineador) - Un par de aretes - un set de 10 brochas - Colágeno para ojeras - Mascarilla PILATEN

1 Minutes ago

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1 Minutes ago

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1 Minutes ago

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1 Minutes ago

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1 Minutes ago

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[ALUMNI MENGINSPIRASI #2] ====================== "If you fail to plan, you are planning to fail!” (Benjamin Franklin) • Masa depan memang penuh misteri, bisa jadi kondisi kita hari ini adalah gambaran masa depan kita. Jika kita jadi pribadi baik saat ini, sudah memiliki rencana masa depan, maka sangat mungkin masa depan kita pun akan lebih cerah penuh kesuksesan. • Sebagai bagian dari keluarga SMAN 3 Unggulan Kayuagung, para alumni sangat ingin membantu adik-adik Siswa SMAN GAUL untuk merencanakan masa depannya. Kembali hadir, Alumni Menginspirasi #2 dengan tema "Merancang Masa Depan dari Sekarang", menghadirkan pembicara : 1. Ihsana Rasyad, B.Sc (Hons) Eco. (GAUL 05, Alumni Univ. Malaysia Terengganu 011, Station Finance Officer PT. Indonesia AirAsia, Juara 3 AllStar Idol se-ASEAN 013) . Faras Tampani, S.E. (GAUL 01, Alumni STAN Jurusan Bea Cukai 004, PNS di KPPBC Tipe Madya Pabean B Palembang) 3. Sevvy Yossa, S.E., M.M. (GAUL 01, Alumni Magister Manajemen UNSRI 013, Anggota DPRD Kabupaten Ogan Ilir 014-019) • Acara dilaksanakan Kamis, 0 Desember 018, Pukul 09.00-1.00 WIB di Gedung Serba Guna (GSG) SMAN GAUL. • Yuk ramaikan acara ini, hadir dengan antusias, demi masa depan kita yang lebih gemilang di masa mendatang :) #alumnimenginspirasi #AlumniMenginspirasi2 #fokalsmangaul #smangaul ____________ Instagram : @fokal. Facebook : Fokal SMAN GAUL Twitter : @official_fokal Email : fokalsman3kag @gmail.com FOKAL SMAN GAUL Caring, Sharing, Connecting!

1 Minutes ago

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1 Minutes ago

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1 Minutes ago

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Passando pra avisar que o vídeo completo já está NO AAAR! 🎥 . . Link do vídeo da BIO aqui do Instagram . . Materiais utilizados: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Paleta Copacabana - @bocarosabeauty ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Paleta #carinhademetida - @bocarosabeauty ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Paleta #omg - @bocarosabeauty ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Paleta #bembasiquinha - @bocarosabeauty ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Batom #rosaqueimado - @bocarosabeauty ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Glitter cobre - @contem1g.oficial ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ - Cílios - #2 @daymakeupbrasil ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ - Rímel #meuvolumão - @bocarosabeauty ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ (Todos os produtos utilizados na maquiagem, está listado na descrição do vídeo completo no @youtubebrasil) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #makeuptutorial #beauty #life #makeup #video #tutorial #makeupartist #mua #maquiagem #maquiagembrasil #maquiagemx #bocarosabeautybypayot #payot #natal #merrychristmas #instagood #youtubers #digitalinfluencer #tutorialdemaquiagem

1 Minutes ago

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1 Minutes ago

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1 Minutes ago

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Vanavond de 2e bekerronde. Tegenstander is Olympia uit Oss, gedeelde #2 in de Eerste Divisie. Beloofd dus een leuke pot te worden 💪

1 Minutes ago

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2 Minutes ago