Michael569

@kray try this https://athleanx.com/xero Beware thou, he will put you through hell and back but you will become strong as an ox using only your body. @BlackMaze can testify

Then experiment with the following (note that none of these will fix the root cause, they numb symptoms without side effects to allow you to work on the root cause by the following advice from Nahm, Mandy or Mu_ above and working on your diet and exercise. * Lemon Balm (Melissa Officinalis) - good evidence in anxiety, mildly sedative and mildly adaptogenicFor dosages, follow what is on the bottle * Chamomile - Excelent agonist of GABA (relaxing neurotransmitter). Commonly found in teas * Valerian Root Extract (Valeriana Officinalis) - somewhat sedative so best taken away from when you have to drive or work with heavy machinery. This is a great sleep aid. You can find extract in capsules, tinctures or a tea. Valerian is like your natural Valium without taking all the toxic stuff in. * St John's Wort (Hypericum Perforatum) - this MUST NOT at any cost be mixed with SSRIs or 5HTP or Tryptophan. SJW has the best evidence of effect by far by some people expect nausea with it. * Ashwagandha (Withania Somnifera) - this is an adaptogen more than a sedative so this helps you push over the first adaptation level. Again, it does not fix the root cause but a lot of people feel great on this. It would however not be my first go to. * Ginkgo Biloba- ginkgo is an excellent supporter of BDNF and neuroplasticity so this may be effective in later stages once you start working on everything else. TRY TO APPROACH THIS AS FOLLOWING * Stay away from caffeine & all energy drinks * Get a tea from either Chamomile or Lemon Balm and drink that throughout the day * Alongside that consider getting a capsulated extract of either Valerian Root or St John's Wort * If you have time, practice some light yoga, or find a local pullup bar and get the blood flowing * also consider getting your vitamin D checked as @mandyjw suggested, this could indeed make a profound difference if your levels low * and finally if there is a deep trauma or emotional scars, those need to be healed otherwise the anxiety may not go away completely, I think Nahm and Mu have a lot to say about that Good luck! Drop me a line if you have any Qs

Are you currently on any SSRI/SNRIs/TCAs? Or any other pharmaceuticals?

Actually running will be very counterproductive in this. What you are looking for is strength training. As you increase your muscle mass, your metabolic activity will increase through rise of testosterone and irisine. The more muscle you have the higher your resting metabolic rate and the easier it is to burn that excess fat. Consuming at least 1.4 grams of protein per 1kg of bodyweight will also help. You may temporarily go as high as 2g / kg but I would stay away from things such as whey protein or any concentrated animal protein powders if you value your health Making sure you eat regular meals, no skipping, no fasting. Start with proper large breakfast made of a good amount of complex carbs, fruits, good fats and some protein. Make sure you put regular mechanical pressure on your muscles (e.g. weights or bodyweight, calisthenics) that sot of stuff. Sleep is also essential. If the sleep is insufficient, fat loss is impossible because your stress hormones will override everything else when you are fatigued from lack of sleep

couple things I see here that may help. 1. if you're eating a lot of simple carbs you'll be riding an insulin rollercoaster which has a direct impact on your stress hormones -> anxiety rises 2. lack of exercise also has profound negative effects on mood -> exercise stimulates BDNF your main stimulator of neroplasticity -> basically exercise helps your brain to adapt and rewire, this is essential in anxiety 3. cigarettes will absolutely destroy your mood and energy Anyways, these are the 3 areas that if you put work into your anxiety will reduce at least by 50-70%. Happy to help you in that if you'd like.

@Someone here on the top of what guys many times wiser than me already advised, I would be curious what is the current state of your health: * what's your diet like? * sleep? * exercise routine? * any addictions? * stressors in life? * digestive problems? * any mold, toxins in house? * any medication? * any ongoing health condition?

I agree with @Twega why not empower seekers on the forum to look for natural ways as well. Natural sulforaphane is an incredibly powerful promoter of the glucuronidation phase of liver detoxification. DMSA + ALA are kinda like treating illness with pharmaceuticals, it gets the job done but creates no change in behaviour, we are once again back to "magic pill solution".

@seeking_brilliance thank you, I will check this out.

Seems like the stress is coming from being at too many places at the same time (mentally) and multitasking on too many different fronts. Has your daughter been investigated by a gastroenterologist? Have they done any tests? Have they ruled out intolerances or allergies? Also things like IBS are common and if she is little, colic are a very likely possibility. Get her tested properly, make sure her stool is investigated for markers of inflammation and intolerances. Most of all don't let them stuff her with antibiotics without reason. Also regarding your personal situation, what are other work options? Less stressful. Are there any recruitment companies you could speak to. Does the ministry of work offer any things? To manage the anxiety attacks a session of deep abdominal breathing can help you calm down but I think there are some changes you may need to do in your life to fully eradicate that stress. Also it seems to me like maybe your life would be better back in Russia? Migration is not always beneficial, a lot of people migrate and end up hating their jobs and their lives.

Interesting, I believe Gabby Bernstein describes something similar in Universe Has Your Back. Thanks, please do share if you find anything helpful

i'd be curious to learn more about how to do this

@Lyubov why not snap a few selfies. Give us, trashy dressers, few ideas

yeah, this sums up the answer to your question.

You guys need to be VERY careful with this stuff or you'll end up with non-reversible retinal damage. Eyes need to be exposed to sunlight but staring at strong direct sun can be very dangerous

Maybe you pushed extra hard and ass a result of that it will take longer for the microdamage to be repaired. I've experienced these super long feeling of soreness especially in times where I was out of the gym and then did heavy squads. You can't go wrong with trying some BCAAs, they make up around 40% of your muscle protein structure so there is definitely a rational for that but you can get them super easily from food. You may look up which foods are specifically high in leucine, isoleucine and valine (BCAAs) but since your body can swap up amino acids all the time in the transamination process, you'll end up having enough of them anyway. In the real world, what you can do is adding some more tofu, more beans, more lentils into your meals. Combined with good wholegrains you'll get the full profile of all your essential amino acids. Also, you can increase your caloric intake somewhat and see if that helps.

There is a phase of adaptation. If you have been trying new forms of exercise, doing lifts or moves you haven't done before your muscles will take longer to recover than if you were, for example, a veteran lifter. The more often you put your muscles under stress, the less severe the DOMS will be. Could be that you trained in a new, unusual way and that blasted your myofibres much more than usually so the microinflammation takes longer to resolve. I'd just leave it do the work or just do more upper body stuff in the meantime If you can do some stretches and make sure to eat well and enough calories. Recovery and repair takes a lot of building materials so keep your body well nourished. Certain things like alcohol may slow down the repair because they will require a redeployment of resources

Stop looking for free shortcuts to cut corners. There are professional articles to teach you how to write a proper resume.

a combination of HIIT, calisthenics, shadow boxing, jogging and biking most of the time

Maybe you haven't explored this deep enough. Have you bought the LP course? That can really help. Sometimes you may need to dubble down on it becoming more specific or explore your subconscious mind a bit deeper. For me it was also a bit vague in the beginning but then with some and some further coaching it got clarified. Definitely don't let that go, finding your calling is the most important thing to do in life Let me know if I can help you answer any questions in this area Perhaps it is part of the process. I graduated in business uni and while I deem it mostly as useless it has opened new opportunities to me that slowly lead me to discovering my purpose so could be that through this uni other door will be open to you.

@Applegarden

don't forget that you are a survival driven animal first and foremost The instinct to survive is more powerful than the instinct to protect other species. Your brain will trick you and hide these feelings from you because it sees that steak as "live to fight another day". If you want to change that you have to ensure that you give yourself alternatives, healthy and delicious plant based recipes available all the time. A pressure cooker is the best tool I know of to create amazing warming and tasty plant based dishes. Once you can reprogram your mind into "wow this chickpea cury is actually pretty damn good for me" your brain will adapt and rewire, it will accept that this is also a survival option and at the same time you will realise you don't need that steak

Seems like you need to carve out your own journey, a one that will exclude all toxic people around you. You don't need any of them. Move out from your family if you can, even if it meant renting a condo for a year. This will help you to start focusing on your journey. Become a hermit for a year. It will be just you, your flat and your own life. Stay in touch with family via WhatsApp once a week. If they don't understand that's their problem. Do you have a life purpose? What are you passionate about? Find that thing and then pour all the energy in that. You cannot control anything else, only what you do with those 16-18 waking hours. If you have to waste your time fighting toxic people and defending against chronic attacks from family and stage orange buddies, life is going to be hell. Move out, find your purpose, crate a process that will get you closer every single day and do that, nothing else is in your control. Whatever that is for you. Otherwise, what's the point of all the struggle. Dedicate yourself to yourself and screw what everybody else things. Their opinions are not important. They are ona different path. Forgive their mystery, they are suffering in their own way, you can't help them. It's just you alone and nobody can fix your life for you. You will find help along the way but in the end all the responsibility is in your own hands.

attracting too much spam

Let's make sure we don't forget this epic duo

@Preety_India world ain't all that bad. You gotta see some positivity around you as well otherwise life becomes and endless row of suffering and avoidance of harm