Health benefits of Full-body vibration plates (VBPs)

Full-body vibration plates (VBPs), also known as whole-body vibration machines, have gained popularity in fitness and rehabilitation contexts. Research on their benefits is varied and ongoing, but several studies have identified potential advantages:

1. Improved Muscle Strength and Power

• Mechanism: The vibrations cause muscles to contract repeatedly in a short period, potentially improving muscle strength and power.
• Evidence: Studies have shown that VBP training can enhance muscle performance in both athletes and older adults.

2. Enhanced Flexibility and Balance

• Mechanism: Vibration exercise may improve neuromuscular coordination, which can enhance flexibility and proprioception.
• Evidence: Research has indicated improvements in balance and flexibility, particularly benefiting older individuals and those with balance issues.

3.

Bone Density Improvement

• Mechanism: Mechanical stimulation via vibrations might encourage bone formation and slow down bone loss.
• Evidence: Some studies suggest that VBP can help increase bone mineral density, thus potentially reducing the risk of osteoporotic fractures, especially in postmenopausal women.

4. Increased Circulation and Lymphatic Flow

• Mechanism: The vibrations stimulate blood flow and promote lymphatic drainage.
• Evidence: Improved circulation and lymph flow have been documented, which can aid in recovery and reduce muscle soreness.

5. Reduction in Cellulite

• Mechanism: Enhanced circulation and reduction of body fat may help in the reduction of cellulite appearance.
• Evidence: Some studies have reported a decrease in cellulite after regular use of VBPs in conjunction with other therapies.

6. Improved Metabolism and Weight Loss

• Mechanism: Vibrations can increase energy expenditure and may contribute to fat loss and improved metabolic profiles.
• Evidence: There are indications that VBP training, especially when combined with calorie-controlled diets and regular physical activity, can aid in weight loss.

7. Increased Hormonal Response

• Mechanism: The mechanical stimuli can influence endocrine responses, including growth hormone levels.
• Evidence: Studies have noted increased levels of growth hormone following vibration exercise, which could aid muscle growth and recovery.

8. Enhanced Rehabilitation Outcomes

• Mechanism: Vibration plates can be effective in physical rehabilitation by stimulating muscle and bone without the need for high-impact activity.
• Evidence: Rehabilitation programs incorporating VBP have shown promising results for various conditions, such as multiple sclerosis, cerebral palsy, and post-operative recovery.

Key Considerations and Limitations

• Individual Response: Benefits can vary greatly between individuals. Not everyone may experience the same level of benefit.
• Safety and Supervision: Proper use under supervision is crucial, as incorrect use can potentially lead to injuries.
• Contraindications: VBP may not be suitable for individuals with certain medical conditions, such as severe cardiovascular issues, pregnancy, and some musculoskeletal problems.

Conclusion

While the use of full-body vibration plates shows promise in various health and fitness areas, it's essential to approach them as one component of a comprehensive exercise and health regimen. Further research is needed to fully understand the long-term benefits and optimal protocols for specific populations.

Unleashing Your Inner Happiness: Crafting Natural Endorphins for a Better Life

 Title: Unleashing Your Inner Happiness: Crafting Natural Endorphins for a Better Life

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Endorphins, often termed the body's natural painkillers and mood enhancers, play a crucial role in our overall well-being. These endogenous opioids, produced within the brain, are pivotal in reducing pain and inducing feelings of pleasure or euphoria. While it might seem like a lofty goal to regularly harness this internal pharmacy, integrating scientifically supported activities into your daily routine can significantly boost endorphin levels. Here's how you can create your own natural endorphins and enhance your quality of life with enjoyment and ease.

1. Exercise: The Physical Joy

Why It Works:

Exercise induces what's often referred to as "runner's high," a phenomenon where physical activity triggers a significant release of endorphins. This makes it a powerful tool not only for physical fitness but for mental wellness.

How to Incorporate It:

• Morning Walks or Runs: Start your day with a brisk walk or a light jog. Doing so not only kickstarts your metabolism but also sets a positive tone for the day.
• Group Fitness Classes: Sign up for yoga, dance, or spin classes. The social aspect can amplify the endorphin release, as communal activities also trigger those happiness hormones.
• Home Workouts: On busy days, opt for short, high-intensity interval training (HIIT) sessions at home using online workout videos. Even 15 minutes can make a difference.

2. Music: The Melody of Happiness

Why It Works:

Listening to music is known to stimulate the brain's reward centers, leading to a surge of endorphins. Music can be especially powerful when it resonates emotionally with the listener.

How to Incorporate It:

• Daily Playlists: Curate playlists of your favorite upbeat or relaxing songs. Listening during commutes, while working, or even during workouts can enhance the experience.
• Music Breaks: Schedule short music breaks during the day. A 10-minute dance session to your favorite tunes can be incredibly invigorating.
• Live Music and Jam Sessions: Attend concerts or engage in group music-making activities. Playing instruments and singing together heightens the communal and euphoric experience.

3. Social Interactions: Binding through Bonds

Why It Works:

Being in the company of others, especially those we care about, triggers the release of endorphins along with other happy hormones like oxytocin. Human interaction is essential for emotional health.

How to Incorporate It:

• Regular Meetups: Plan regular get-togethers with friends or family, whether it’s a weekend brunch, evening coffee, or virtual hangouts.
• Join Clubs or Groups: Engage in community groups that align with your interests – book clubs, hiking groups, or hobby classes. Shared activities foster connections and collective happiness.
• Volunteering: Volunteering time for causes you care about can create a sense of purpose and increase endorphin levels through both physical activity and social interaction.

4. Laughter: The Universal Medicine

Why It Works:

Laughing triggers the release of endorphins, enhancing mood and creating a sense of communal well-being.

How to Incorporate It:

• Comedy Shows and Movies: Set aside time to watch your favorite comedies or stand-up specials. Sharing a laugh with friends or family multiplies the effect.
• Game Nights: Organize regular game nights with friends or family. Games that encourage interaction and humor can lead to plenty of laughter.
• Daily Humor: Start your day with a funny video or a humorous podcast. Integrating small doses of laughter throughout the day can keep endorphin levels steady.

5. Mindfulness and Meditation: Inner Peace for Outer Joy

Why It Works:

Mindfulness practices, including meditation, have been shown to increase endorphins and other mood-enhancing chemicals in the brain.

How to Incorporate It:

• Morning Meditation: Begin your day with a 10-minute meditation session. Apps like Headspace or Calm provide guided meditations tailored for all levels.
• Mindful Walks: Combine exercise with mindfulness by paying careful attention to your surroundings during walks. Focus on your breathing, the sensation of movement, and the nature around you.
• Bedtime Routine: Wind down with a calming meditation. This can help reduce stress, improve sleep quality, and ensure you conclude your day on a positive note.

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Conclusion

Incorporating these endorphin-boosting activities into your daily routine doesn't have to be a chore. By blending physical exercise, music, social interactions, laughter, and mindfulness into your lifestyle, you create a holistic system that enhances your emotional and physical health. The key is to choose activities you genuinely enjoy and start small, gradually making them a natural part of your life. The results? A happier, more balanced you, thriving on the natural chemicals your body is perfectly designed to produce.

The Phoenix Protocol - 5 to 7 day Dry Fast

The Phoenix Protocol is a fasting method that incorporates periods of intense dry fasting (abstaining from both food and water) for specific health benefits. Preparing for a 7-day dry fast requires careful and deliberate planning to ensure safety and maximize benefits. Here are key steps to prepare for such an intense dry fast according to general guidelines often associated with protocols like the Phoenix Protocol:

1. **Research and Understand**:

   - **Read and Learn**: Thoroughly educate yourself about dry fasting, its benefits, risks, and the scientific principles behind it. The Phoenix Protocol focuses heavily on autophagy and rejuvenation processes.

   - **Consult Medical Professionals**: Discuss your plans with a healthcare provider to ensure you are fit for such an extreme fasting regimen.

2. **Gradual Dietary Adjustment**:

   - **Pre-Fast Hydration**: Ensure you are well-hydrated leading up to your dry fast. Drinking plenty of water in the days preceding the fast is crucial.

   - **Nutrient-Dense Diet**: In the week before the dry fast, consume a balanced diet rich in vitamins, minerals, and other nutrients. Focus on whole foods like fruits, vegetables, lean proteins, and healthy fats.

   - **Reduce Intake**: Gradually reduce your meal sizes and frequency. This can help your body adjust to lower calorie intake and make the transition into fasting smoother.

3. **Phase Out Certain Substances**:

   - **Eliminate Toxins**: A few weeks before the fast, start eliminating substances that could make fasting more difficult, such as caffeine, alcohol, sugar, and processed foods.

   - **Decrease Salt Intake**: Reducing salt can help avoid dehydration.

4. **Mental Preparation**:

   - **Mindfulness**: Practice mindfulness techniques such as meditation or deep-breathing exercises. Mental clarity and emotional stability can significantly support you through the fasting process.

   - **Set Intentions**: Knowing why you are undertaking the fast and setting clear, positive intentions can help you remain focused and motivated.

5. **Practical Preparation**:

   - **Schedule Check**: Ensure you can rest and limit physical activity during the fasting period. Avoid stressful situations and intense physical or mental exertion.

   - **Plan Post-Fast**: Have a clear plan for refeeding and rehydration following the fast. Breaking a dry fast improperly can be harmful.

6. **Gradual Adaptation to Fasts**:

   - **Practice Fasts**: If you haven't dry fasted before, try shorter dry fasts (e.g., 24 hours, then 48 hours) to let your body adjust to the experience and responses to fasting.

7. **Support System**:

   - **Community and Support**: Having a support system or community (online or in-person) can provide encouragement, share tips, and offer emotional support throughout the process.

Important Considerations:

- **Medical Supervision**: Given the extreme nature of a 7-day dry fast, regular check-ins with a healthcare provider are critical.

- **Listen to Your Body**: Be vigilant about how your body responds. If you experience severe symptoms or health complications, discontinue the fast and seek medical attention immediately.

Embarking on a 7-day dry fast is not a decision to be taken lightly and requires significant preparation. The more you prepare, the safer and more effective your fasting experience can be.

8. **Physical Preparations**:

- **Reduce Physical Activity**: In the days leading up to your fast, reduce strenuous physical activities. This helps your body conserve energy.

- **Gentle Exercise**: Engage in light exercises like walking, yoga, or stretching. These activities can help keep your body flexible and reduce stress.

 9. **Pre-Fasting Supplementation**:

- **Electrolyte Balance**: Prior to starting your dry fast, consider taking supplements that help maintain your electrolyte levels, such as magnesium, potassium, and sodium (in moderation). These should be tailored to your body's needs and under the guidance of a healthcare provider.

- **Vitamins**: Ensure you're getting enough essential vitamins (like B12, Vitamin D, etc.) through your diet or supplements in the weeks leading up to the fast.

10. **Mental and Emotional Health**:

- **Journaling**: Keep a journal to document your goals, feelings, and progress leading up to and during your fast. This can help in tracking your mental state and emotional responses.

- **Supportive Reading**: Engage in reading materials that offer encouragement or insight into fasting, health benefits, and personal growth.

 11. **Environmental Preparation**:

- **Create a Relaxing Environment**: Ensure your living space is calm and supportive. Free from stressors and distractions.

- **Rest Area**: Have a comfortable area designated for rest and relaxation where you can lie down without disturbance.

 12. **Emergency Plan**:

- **Know the Signs**: Be aware of the signs that may indicate that you need to break your fast immediately. These can include severe dizziness, persistent confusion, extreme fatigue, palpitations, or severe dehydration signs.

- **Break-Fast Kit**: Have a plan and basic supplies ready to break your fast safely if necessary. This includes water (to rehydrate gradually), and gentle foods to slowly reintroduce nutrition.

During the Fast:

- **Monitoring**: Regularly check for signs of good health and any concerning symptoms. If you have a support person, ensure they are aware of how to help and recognize any signs of distress.

- **Rest**: Give yourself permission to rest as much as needed. Energy conservation is key.

- **Avoid Temptation**: Keep your environment free of food and beverages that might tempt you to break your fast prematurely.

- **Mindfulness and Meditation**: Engage in mindfulness practices to stay calm and centered, helping to maintain mental clarity and resolve.

 Breaking the Fast:

1. **Rehydration**:

   - Start with small sips of water, gradually increasing the amount as your body re-accustoms to fluids.

2. **Refeeding Phase**:

   - Begin with light, easily digestible foods. Examples include bone broth, fresh vegetable juices, and small amounts of fruit.

   - Gradually reintroduce more complex foods over several days, monitoring how your body responds.

3. **Electrolyte Balance**:

   - Pay attention to replenishing your electrolytes once you start rehydrating and eating. This can help prevent any electrolyte imbalances that may have developed during the fast.

4. **Gradual Reintegration**:

   - Slowly return to your normal diet over at least a week or more, allowing your digestive system to adjust.

 Post-Fast Reflection:

- **Evaluation**: Reflect on your experience, noting any benefits, challenges, or changes in your physical and mental state.

- **Adjustments**: Use this reflection to make any necessary adjustments for future fasts or health regimens.

- **Plan Going Forward**: Establish a sustainable, healthy lifestyle that incorporates the benefits of regular fasting or other health practices you've found beneficial.

Safety First:

- **Listen to Your Body**: If at any point during your preparation or fast you feel severe discomfort or symptoms that feel dangerous, consult a healthcare professional immediately.

 Final Thoughts:

Remember, a 7-day dry fast is an extreme and advanced practice that requires significant preparation, discipline, and awareness. Your health and safety should remain the top priority throughout this journey. The Phoenix Protocol emphasizes learning and adapting through experience, but always within the safe boundaries defined by your body's reactions and needs.

11-Day Water Only fast - 1st day of re-feed

 

As mentioned, I hardly slept at all, but was ready to get the day going! An exciting day of liquids other than warm water! My taste-buds couldn't wait. At 8am I headed to the store for some fresh produce. I bought some large carrots, collards, red bell peppers, cucumbers, hen a red onion and green onions for later in the day, and a coconut water for sipping on through the week.

I juiced 3 carrots, 1 medium cucumber, 1/2 red bell pepper, and 5 collard green leaves. It was amazing!! I had the juice at around 9:30am. It made about 16 oz.

Then at 12pm I took the left over soup I made last night and added equal parts of water to make it last longer. It was just ad delicious! Warm with a beautiful subtle flavor. I never would have predicted it,but apple cider vinegar really enhances it! 

I waited an hour and a half and had another bowl of it at 1:30pm. I enhanced it with some dried basil and garlic and herb dash seasoning. 

about 2 hours later I saw a super ripe banana that called my name and I couldn't resist! It's on my schedule to introduce fruits tomorrow, but couldn't help myself! It was the sweetest, tastiest banana I've ever had! Flavors I've never tasted before came out and I thoroughly enjoyed each cut up round with three savoring bites! No regrets!

Then for dinner I made a blended cabbage soup. 

I sauteed some cabbage, red onion, and carrots in water with one anise star, some garlic and ginger. Then after they sweat for a while I dusted it with some onion and garlic powder and tiny bit of garlic and herbs dash seasoning. I then added veggie broth until it came to a boil. I let it simmer for a little bit, then blended it all up! I sprinkled some green onion tops on top, and later added some fresh peas too so I chew and take my time devouring this incredibly warming soup. It was amazing! Two bowls full were 220 calories and a lot of nutrients. I.3g of fat and 12g of protein!

The following days of my re-feed I had plenty of green juices, blended soups, cooked veggies, fruits, and then on to salad greens, and introduced sweet potatoes, beans, etc slowly within the week. Another successful water fast for the books!
 

 

11-Day Water Only Fast - Day 11

I am Dillon Holmes, and I recently stayed at the True North Health Center for two weeks for my first prolonged water fast. I fasted 7 days! I had the privilege of sitting down with Dr. Alan Goldhamer to talk about fasting. In this video we cover the following: -What is the ideal human diet? -What happens if we don't eat that diet? -What is water fasting and when did it come about? -Who is best for water fasting? -For what ailments is water fasting best suited? -Should we fast when we get sick? -What is the difference between TrueNorth and the McDougall Program? -Are there benefits from doing a short 3-5 day fast? -What is ketosis and how have we misused this critical body process? -Is it too late to get healthy if I have already had an extreme surgery? -Environmental toxins and fasting. -The ideal health care system.

Day 11, another good start to my day. I woke up well rested and feeling good. No tiredness, weakness, or any other negative symptoms. I actually feel better than when I'm not fasting because my joints and muscles hurt less upon waking. All my recent days on the fast seem to be quite similar recently. 

Because I went for a good couple of walks yesterday, and the temp dropped significantly outside today, I decided today was a no-walk day. I'm sticking with moving and stretching my body throughout the day, along with my favorite table pushups and deep squats. It's been quite a journey, and I'm enjoying my last day of water. 

I ate my last meal at 6:15pm 11 days ago, so, I decided that was a great time to end my fast. I had my first bite at 7pm.I would have liked to go a few more days longer, but my resting heart-rate was getting very low, and I knew eating would help me regulate that better. It dropped to 38 beats/min while sleeping and 44 resting heart-rate during the day, and had been dropping almost every other day. 

I broke the fast with a fasting soup recipe by Buchinger Wilhelmi clinic, so technically it's not really breaking it, but I wanted to ease in very slowly. So I made the batch of soup, and had about 10oz of it at 6:30pm and another 10 oz at 8:30pm. It was delicious!                                                                          

The recipe for this soup:

1 red onion, 20 baby carrots (sauteed in water), then added 2 cloves of garlic, 1/2 inch of ginger, onion powder, garlic powder, 1/2 tsp salt, 1 tbs apple cider vinegar (to aid in digestion) and 4 cups of low sodium veggie broth. 

I had half of it, this evening which came to about 60 calories. 

Because the soup was the first thing my belly experienced, and it wasn't very filling, I noticed that I was pretty hungry trying to sleep, a feeling I hadn't felt for the past 11 days. This might have been a factor in not being able to sleep. I was very restless and basically just not tired enough to fall asleep! I did eventually fall asleep for about an hour and a half, then woke up at 2:30am and ended up lying in bed trying to sleep from then until 6:30am when I got out of bed. Although I basically had no sleep, I was feeling just fine in the morning. I was actually really looking forward to getting the day started to put more in my belly!

11-Day Water Only Fast - Day 10

A wonderful Vlog by Laura doing a 7 day water only fast for cell repair.

Day 10, entering into the double digits, and once again I feel amazing. No dizziness, extreme fatigue, nausea or any other negative symptoms apart from some struggles with sleep. I know I haven't been expending a lot of energy the past few days, so that could have a lot to do with it. You gain a weird energy surge when water fasting, even though you may feel weaker than normal. Tongue is still whitish, mouth dry (extreme cold weather and heater on has contributed to this), but overall, I feel really good.

Last night I took a magnesium pill at the end of the day, because I only had half a serving of my fasting powered though the day, and after sitting in a squatting position for a while, while tending to my pup, my calves felt very strained. I have to say it helped a lot, so from now on I'm taking the full serving of fasting salts without fail. I then took an L-Tryptophan pill and a Melatonin pill, but still had a hard time sleeping. However, oddly enough both my Fitbit and Oura ring said I was very well rested and recovered well, so I guess it wasn't as bad as I expected. I did however had nightmares! I was wondering when that would come about, Melatonin always gives me nightmares!

As for my day, I have to say it was my best day yet! My energy was hi, my body felt amazing, loose flexible joints, clear lungs and mind, and just feeling great! I took my pup for a short 1.5-mile walk, then came home and snuggled with her for a little bit while I got some work done, then just had to go for another solo walk because I was so energized, and the temps reached 40! All day long I felt wonderful, and am blown away how good I feel, considering so many Vlogers mention struggling this far along, but for me it somehow got better. Maybe the two days indoors of rest and just squats & pushups did my body good. 

I did hop in the sauna gain in the evening for 50 minutes, then followed it with a hot/cold shower. Again, I felt amazing and energized after that. Then it was time to wind down, so rested for the hour before I headed to work at 8pm. I took a Melatonin pill and L-Tryptophan pill again to make sure I sleep well. I was tired by bedtime, and did fall asleep, but I did wake up several times, but relaxed enough not to toss and turn, so although I was up many times and laid away several times in the night, I felt good and well rested in the morning.

My weight this morning was 117.9 lbs and 25.5% body fat.