u/aviiiwillescape1

Hey everyone, I don't know this seems a bit concerning (at least to me), I keep coming to my phone all the time, I'm a PT and also I'm looking to go medical school soon (currently working on it), but this one problem I have is habit to pick my phone all the time and become really unproductive (I hate it because I waste tons of my time) also I'm not active on any social medias (removed them 3 years ago) only thing I have is reddit, YouTube (both I use the browser version in brave) and Whatsapp (which I use rarely only to help my clients with doubts), also I don't play any games (only chess but that also rarely). It's the YouTube that gets me.

I've tried all the methods that's available I've tried all the focus apps that available and none of them work even making it hard to use the phone or even access the phone or keeping the phone far away from me doesn't work either.

If any of you have any suggestions, please let me know it'd be really helpful. Thank you in advance!!

hey there I have a old Acer aspire laptop that has

Intel i3 2nd gen

6gb of ram

500gb HDD

initially it was running windows 7, which is already outdated and slow...

I'm using this laptop for studying (mostly loading heavy pdfs) and browsing the internet, watching YouTube tutorials.

updated to windows 10 recently (it was painfully slow and unusable which I regret)

I love Linux though it's really hard to find a matching distro (there are so many of them).

Thanks in advance!!!

So, nowadays I see so many social media posts and "so called fitness influencers" posting crazy diet plans (such as eat this to lose fat, drink this to lose fat eat this to gain weight eat this much eat that much and so on...), the sad part about this is many fall for these gimmicks. People who are desperate of a change fall into such things. I've seen some trainers suggest unhealthy methods such as (following omad for more than a month) for fast weight reduction for promoting unrealistic goals( which may affect their clients normal hormonal levels)

The truth is, dieting means not eating less or not eating more it's about providing what our body demands (carbohydrates, vitamins, proteins, fats, fibers, etc...) different body types demand different amount of nutrients so there's no fixed amount of diet. We can provide all of this in a healthy diet, there are many healthy alternatives (by alternative I mean fruits and vegetables instead of  unhealthy snacks). Also taking anything more than our body demands will be stored as glycogen or fats (subcutaneous or visceral) so everything must be balanced (except if we exercise regularly we have to take more % of protein and carbs depending on the intensity of the workout).

It's sad and sometimes frustrating to see. I've seen some of the  clients I train suffered from metabolic deficiency from a previous trainer/dieticians suggesting one meal a day (OMAD) for a long period , did lose weight? Yes! But at the cost of their metabolic health and hormonal baseline. 

So next time please get an assessment of your body condition from a physician or a good highly experienced coach and build your meal around it, eating healthy and keeping you full is doable it just takes a little intentional effort on our part. Also a well structured workout routine is needed (either losing or gaining weight)

Hey everyone,

Our gym is closing for a month, so I'm building a 3 day bodyweight home routine for my clients and members. Most of them have no equipment or bands at all.

I’ve already mapped out baseline moves (Bulgarian split squats, tempo pushups, single leg RDLs, prone scapular holds).

What are your favorite joint friendly compound movements for zero equipment workouts? Looking for ideas that hit major muscle groups without hammering the knees, wrists, or lower back. Appreciate any creative progressions!

Hey everyone,

Our gym is closing for a month, so I'm building a 3-day bodyweight home routine for my clients and members. Most of them have no equipment or bands at all.

I’ve already mapped out baseline moves (Bulgarian split squats, tempo push-ups, single-leg RDLs, prone scapular holds).

What are your favorite joint-friendly compound movements for zero-equipment workouts? Looking for ideas that hit major muscle groups without hammering the knees, wrists, or lower back. Appreciate any creative progressions!

Hey, in my gym we don't have chest straps or anything to measure heart rate of a client, so we get the pulse count from the radial artery of wrist for 10s and multiply it by 6 is there a more reliable and quick method to get the heart rate of a client..

Something to note, in Sri Lanka getting such heart rate monitors are really expensive due to inflation and tax cheap ones are not that reliable as they are sometimes highly inaccurate. Help me out if there's a alternative method that is quick and accurate

Hey, in my gym we don't have chest straps or anything to measure heart rate of a client, so we get the pulse count from the radial artery of wrist for 10s and multiply it by 6 is there a more reliable and quick method to get the heart rate of a client..

Something to note, in Sri Lanka getting such heart rate monitors are really expensive due to inflation and tax cheap ones are not that reliable as they are sometimes highly inaccurate. Help me out if there's a alternative method that is quick and accurate

So, first of all when we tell sugar there are many forms of it such as, monosaccharides (glucose, fructose) and disaccharides (maltose, sucrose, lactose). Here I'm mainly talking about sucrose(the refined sugar we eat daily in many types of food).

Sucrose (white sugar or sugar cubes) is a mixture of glucose and fructose in a 50:50 ratio ( though the HFCS used in sodas such as coca-cola, pepsi, sprite, etc... is high in fructose their fructose glucose ratio is 55:45). Unlike fruit they also have a combination of fructose and glucose but they have fibers too which can make the absorption of sugars slow.

Sucrose gets absorbed into blood stream pretty fast (slower than glucose but causes more harm than glucose).

First harm that sugar are causing is, when the sugar is in blood stream in long term they can form tiny ruptures on the walls of blood vessels (simple squamous epithelium) this cause an inflammation to occur, this signals our body to send more cholesterol specifically LDL cholesterol to that area for the aid (boom your blood cholesterol level goes up, too much consumption of refined sugar is one of the major reason our cholesterol levels are going up) this sends more white blood cells (macrophages) to the place which cause a plaque to form (this condition is called atherosclerosis which is stiffening and narrowing the pathway of blood) and atherosclerosis is one of the primary reason for blood pressure to go up. If such plaque gets ruptured, this can make the platelets in our blood to stick to the exposed to collagen fibers and form a blood clot, if such a blood clot happen in coronary artery or major artery in the brain this can cause a heart attack or stroke respectively. So yeah too much sugar is one of the major reason for such conditions and this is often unspoken.

The next harm sugar is causing is, when we eat too much sugar (specifically fructose or sucrose) our liver has to process it and convert them as glucose once we have enough glucose in our blood pancreas releases insulin, this insulin tells our liver to stop producing more glucose, if we take more and more sugar day by day our pancreas little by little stops sending enough insulin or causing insulin resistance (type 2 diabetes) oh and one major thing type 2 diabetes can make atherosclerosis process even worse.

Next our liver starts to convert the excess sugar into fat, fat travels through the blood and starts to store underneath our skin (as subcutaneous fat) and around our major organs (as visceral fat), yes eating excess calories is one reason for this fat storage but excess sugar is one of the major reason for this (fatty liver is mainly caused by excess sugar that is converted to fat and stored in liver itself)

There are many reasons we take more sugar daily and nowadays sugar is in everything and it doesn't have to be sweet but still sugar is added to them. And also when we eat something sweet our our brain releases dopamine, that's why when we eat too much sugar we feel foggy sometimes (dopamine crash) and later on we eat more (craving starts) because we thrive for that dopamine hit.

So, next time please reduce the sugar consumption, eating more sugar can cause so many health conditions as I mentioned above. Because as ai is taking over many fields nowadays people are getting more and more lazy which is affecting negatively for their physical fitness. Consider doing some walking, jogging or any kind of physical activities. And also add more fibers into your diet this can make the sugar absorption slow.

Please don't criticize this as ai slop because it took me a long time to type this.

I just want to share my knowledge with others and help someone with this

TLDR - too much sugar can cause so many health conditions such as high cholesterol, bp, stroke, heart attack, and fatty liver

So, first of all when we tell sugar there are many forms of it such as, monosaccharides (glucose, fructose) and disaccharides (maltose, sucrose, lactose). Here I'm mainly talking about sucrose(the refined sugar we eat daily in many types of food).

Sucrose (white sugar or sugar cubes) is a mixture of glucose and fructose in a 50:50 ratio ( though the HFCS used in sodas such as coca-cola, pepsi, sprite, etc... is high in fructose their fructose glucose ratio is 55:45). Unlike fruit they also have a combination of fructose and glucose but they have fibers too which can make the absorption of sugars slow.

Sucrose gets absorbed into blood stream pretty fast (slower than glucose but causes more harm than glucose).

First harm that sugar are causing is, when the sugar is in blood stream in long term they can form tiny ruptures on the walls of blood vessels (simple squamous epithelium) this cause an inflammation to occur, this signals our body to send more cholesterol specifically LDL cholesterol to that area for the aid (boom your blood cholesterol level goes up, too much consumption of refined sugar is one of the major reason our cholesterol levels are going up) this sends more white blood cells (macrophages) to the place which cause a plaque to form (this condition is called atherosclerosis which is stiffening and narrowing the pathway of blood) and atherosclerosis is one of the primary reason for blood pressure to go up. If such plaque gets ruptured, this can make the platelets in our blood to stick to the exposed to collagen fibers and form a blood clot, if such a blood clot happen in coronary artery or major artery in the brain this can cause a heart attack or stroke respectively. So yeah too much sugar is one of the major reason for such conditions and this is often unspoken.

The next harm sugar is causing is, when we eat too much sugar (specifically fructose or sucrose) our liver has to process it and convert them as glucose once we have enough glucose in our blood pancreas releases insulin, this insulin tells our liver to stop producing more glucose, if we take more and more sugar day by day our pancreas little by little stops sending enough insulin or causing insulin resistance (type 2 diabetes) oh and one major thing type 2 diabetes can make atherosclerosis process even worse.

Next our liver starts to convert the excess sugar into fat, fat travels through the blood and starts to store underneath our skin (as subcutaneous fat) and around our major organs (as visceral fat), yes eating excess calories is one reason for this fat storage but excess sugar is one of the major reason for this (fatty liver is mainly caused by excess sugar that is converted to fat and stored in liver itself)

There are many reasons we take more sugar daily and nowadays sugar is in everything and it doesn't have to be sweet but still sugar is added to them. And also when we eat something sweet our our brain releases dopamine, that's why when we eat too much sugar we feel foggy sometimes (dopamine crash) and later on we eat more (craving starts) because we thrive for that dopamine hit.

So, next time please reduce the sugar consumption, eating more sugar can cause so many health conditions as I mentioned above. Because as ai is taking over many fields nowadays people are getting more and more lazy which is affecting negatively for their physical fitness. Consider doing some walking, jogging or any kind of physical activities. And also add more fibers into your diet this can make the sugar absorption slow.

Please don't criticize this as ai slop because it took me a long time to type this.

I just want to share my knowledge with others and help someone with this

TLDR - too much sugar can cause so many health conditions such as high cholesterol, bp, stroke, heart attack, and fatty liver

So, first of all when we tell sugar there are many forms of it such as, monosaccharides (glucose, fructose) and disaccharides (maltose, sucrose, lactose). Here I'm mainly talking about sucrose(the refined sugar we eat daily in many types of food).

Sucrose (white sugar or sugar cubes) is a mixture of glucose and fructose in a 50:50 ratio ( though the HFCS used in sodas such as coca-cola, pepsi, sprite, etc... is high in fructose their fructose glucose ratio is 55:45). Unlike fruit they also have a combination of fructose and glucose but they have fibers too which can make the absorption of sugars slow.

Sucrose gets absorbed into blood stream pretty fast (slower than glucose but causes more harm than glucose).

First harm that sugar are causing is, when the sugar is in blood stream in long term they can form tiny ruptures on the walls of blood vessels (simple squamous epithelium) this cause an inflammation to occur, this signals our body to send more cholesterol specifically LDL cholesterol to that area for the aid (boom your blood cholesterol level goes up, too much consumption of refined sugar is one of the major reason our cholesterol levels are going up) this sends more white blood cells (macrophages) to the place which cause a plaque to form (this condition is called atherosclerosis which is stiffening and narrowing the pathway of blood) and atherosclerosis is one of the primary reason for blood pressure to go up. If such plaque gets ruptured, this can make the platelets in our blood to stick to the exposed to collagen fibers and form a blood clot, if such a blood clot happen in coronary artery or major artery in the brain this can cause a heart attack or stroke respectively. So yeah too much sugar is one of the major reason for such conditions and this is often unspoken.

The next harm sugar is causing is, when we eat too much sugar (specifically fructose or sucrose) our liver has to process it and convert them as glucose once we have enough glucose in our blood pancreas releases insulin, this insulin tells our liver to stop producing more glucose, if we take more and more sugar day by day our pancreas little by little stops sending enough insulin or causing insulin resistance (type 2 diabetes) oh and one major thing type 2 diabetes can make atherosclerosis process even worse.

Next our liver starts to convert the excess sugar into fat, fat travels through the blood and starts to store underneath our skin (as subcutaneous fat) and around our major organs (as visceral fat), yes eating excess calories is one reason for this fat storage but excess sugar is one of the major reason for this (fatty liver is mainly caused by excess sugar that is converted to fat and stored in liver itself)

There are many reasons we take more sugar daily and nowadays sugar is in everything and it doesn't have to be sweet but still sugar is added to them. And also when we eat something sweet our our brain releases dopamine, that's why when we eat too much sugar we feel foggy sometimes (dopamine crash) and later on we eat more (craving starts) because we thrive for that dopamine hit.

So, next time please reduce the sugar consumption, eating more sugar can cause so many health conditions as I mentioned above. Because as ai is taking over many fields nowadays people are getting more and more lazy which is affecting negatively for their physical fitness. Consider doing some walking, jogging or any kind of physical activities. And also add more fibers into your diet this can make the sugar absorption slow.

Please don't criticize this as ai slop because it took me a long time to type this.

I just want to share my knowledge with others and help someone with this

TLDR - too much sugar can cause so many health conditions such as high cholesterol, bp, stroke, heart attack, and fatty liver

So, first of all when we tell sugar there are many forms of it such as, monosaccharides (glucose, fructose) and disaccharides (maltose, sucrose, lactose). Here I'm mainly talking about sucrose(the refined sugar we eat daily in many types of food).

Sucrose (white sugar or sugar cubes) is a mixture of glucose and fructose in a 50:50 ratio ( though the HFCS used in sodas such as coca-cola, pepsi, sprite, etc... is high in fructose their fructose glucose ratio is 55:45). Unlike fruit they also have a combination of fructose and glucose but they have fibers too which can make the absorption of sugars slow.

Sucrose gets absorbed into blood stream pretty fast (slower than glucose but causes more harm than glucose).

First harm that sugar are causing is, when the sugar is in blood stream in long term they can form tiny ruptures on the walls of blood vessels (simple squamous epithelium) this cause an inflammation to occur, this signals our body to send more cholesterol specifically LDL cholesterol to that area for the aid (boom your blood cholesterol level goes up, too much consumption of refined sugar is one of the major reason our cholesterol levels are going up) this sends more white blood cells (macrophages) to the place which cause a plaque to form (this condition is called atherosclerosis which is stiffening and narrowing the pathway of blood) and atherosclerosis is one of the primary reason for blood pressure to go up. If such plaque gets ruptured, this can make the platelets in our blood to stick to the exposed to collagen fibers and form a blood clot, if such a blood clot happen in coronary artery or major artery in the brain this can cause a heart attack or stroke respectively. So yeah too much sugar is one of the major reason for such conditions and this is often unspoken.

The next harm sugar is causing is, when we eat too much sugar (specifically fructose or sucrose) our liver has to process it and convert them as glucose once we have enough glucose in our blood pancreas releases insulin, this insulin tells our liver to stop producing more glucose, if we take more and more sugar day by day our pancreas little by little stops sending enough insulin or causing insulin resistance (type 2 diabetes) oh and one major thing type 2 diabetes can make atherosclerosis process even worse.

Next our liver starts to convert the excess sugar into fat, fat travels through the blood and starts to store underneath our skin (as subcutaneous fat) and around our major organs (as visceral fat), yes eating excess calories is one reason for this fat storage but excess sugar is one of the major reason for this (fatty liver is mainly caused by excess sugar that is converted to fat and stored in liver itself)

There are many reasons we take more sugar daily and nowadays sugar is in everything and it doesn't have to be sweet but still sugar is added to them. And also when we eat something sweet our our brain releases dopamine, that's why when we eat too much sugar we feel foggy sometimes (dopamine crash) and later on we eat more (craving starts) because we thrive for that dopamine hit.

So, next time please reduce the sugar consumption, eating more sugar can cause so many health conditions as I mentioned above. Because as ai is taking over many fields nowadays people are getting more and more lazy which is affecting negatively for their physical fitness. Consider doing some walking, jogging or any kind of physical activities. And also add more fibers into your diet this can make the sugar absorption slow.

Please don't criticize this as ai slop because it took me a long time to type this.

I just want to share my knowledge with others and help someone with this

TLDR - too much sugar can cause so many health conditions such as high cholesterol, bp, stroke, heart attack, and fatty liver

So, first of all when we tell sugar there are many forms of it such as, monosaccharides (glucose, fructose) and disaccharides (maltose, sucrose, lactose). Here I'm mainly talking about sucrose(the refined sugar we eat daily in many types of food).

Sucrose (white sugar or sugar cubes) is a mixture of glucose and fructose in a 50:50 ratio ( though the HFCS used in sodas such as coca-cola, pepsi, sprite, etc... is high in fructose their fructose glucose ratio is 55:45). Unlike fruit they also have a combination of fructose and glucose but they have fibers too which can make the absorption of sugars slow.

Sucrose gets absorbed into blood stream pretty fast (slower than glucose but causes more harm than glucose).

First harm that sugar are causing is, when the sugar is in blood stream in long term they can form tiny ruptures on the walls of blood vessels (simple squamous epithelium) this cause an inflammation to occur, this signals our body to send more cholesterol specifically LDL cholesterol to that area for the aid (boom your blood cholesterol level goes up, too much consumption of refined sugar is one of the major reason our cholesterol levels are going up) this sends more white blood cells (macrophages) to the place which cause a plaque to form (this condition is called atherosclerosis which is stiffening and narrowing the pathway of blood) and atherosclerosis is one of the primary reason for blood pressure to go up. If such plaque gets ruptured, this can make the platelets in our blood to stick to the exposed to collagen fibers and form a blood clot, if such a blood clot happen in coronary artery or major artery in the brain this can cause a heart attack or stroke respectively. So yeah too much sugar is one of the major reason for such conditions and this is often unspoken.

The next harm sugar is causing is, when we eat too much sugar (specifically fructose or sucrose) our liver has to process it and convert them as glucose once we have enough glucose in our blood pancreas releases insulin, this insulin tells our liver to stop producing more glucose, if we take more and more sugar day by day our pancreas little by little stops sending enough insulin or causing insulin resistance (type 2 diabetes) oh and one major thing type 2 diabetes can make atherosclerosis process even worse.

Next our liver starts to convert the excess sugar into fat, fat travels through the blood and starts to store underneath our skin (as subcutaneous fat) and around our major organs (as visceral fat), yes eating excess calories is one reason for this fat storage but excess sugar is one of the major reason for this (fatty liver is mainly caused by excess sugar that is converted to fat and stored in liver itself)

There are many reasons we take more sugar daily and nowadays sugar is in everything and it doesn't have to be sweet but still sugar is added to them. And also when we eat something sweet our our brain releases dopamine, that's why when we eat too much sugar we feel foggy sometimes (dopamine crash) and later on we eat more (craving starts) because we thrive for that dopamine hit.

So, next time please reduce the sugar consumption, eating more sugar can cause so many health conditions as I mentioned above. Because as ai is taking over many fields nowadays people are getting more and more lazy which is affecting negatively for their physical fitness. Consider doing some walking, jogging or any kind of physical activities. And also add more fibers into your diet this can make the sugar absorption slow.

Please don't criticize this as ai slop because it took me a long time to type this.

I just want to share my knowledge with others and help someone with this

TLDR - too much sugar can cause so many health conditions such as high cholesterol, bp, stroke, heart attack, and fatty liver

So, first of all when we tell sugar there are many forms of it such as, monosaccharides (glucose, fructose) and disaccharides (maltose, sucrose, lactose). Here I'm mainly talking about sucrose(the refined sugar we eat daily in many types of food).

Sucrose (white sugar or sugar cubes) is a mixture of glucose and fructose in a 50:50 ratio ( though the HFCS used in sodas such as coca-cola, pepsi, sprite, etc... is high in fructose their fructose glucose ratio is 55:45). Unlike fruit they also have a combination of fructose and glucose but they have fibers too which can make the absorption of sugars slow.

Sucrose gets absorbed into blood stream pretty fast (slower than glucose but causes more harm than glucose).

First harm that sugar are causing is, when the sugar is in blood stream in long term they can form tiny ruptures on the walls of blood vessels (simple squamous epithelium) this cause an inflammation to occur, this signals our body to send more cholesterol specifically LDL cholesterol to that area for the aid (boom your blood cholesterol level goes up, too much consumption of refined sugar is one of the major reason our cholesterol levels are going up) this sends more white blood cells (macrophages) to the place which cause a plaque to form (this condition is called atherosclerosis which is stiffening and narrowing the pathway of blood) and atherosclerosis is one of the primary reason for blood pressure to go up. If such plaque gets ruptured, this can make the platelets in our blood to stick to the exposed to collagen fibers and form a blood clot, if such a blood clot happen in coronary artery or major artery in the brain this can cause a heart attack or stroke respectively. So yeah too much sugar is one of the major reason for such conditions and this is often unspoken.

The next harm sugar is causing is, when we eat too much sugar (specifically fructose or sucrose) our liver has to process it and convert them as glucose once we have enough glucose in our blood pancreas releases insulin, this insulin tells our liver to stop producing more glucose, if we take more and more sugar day by day our pancreas little by little stops sending enough insulin or causing insulin resistance (type 2 diabetes) oh and one major thing type 2 diabetes can make atherosclerosis process even worse.

Next our liver starts to convert the excess sugar into fat, fat travels through the blood and starts to store underneath our skin (as subcutaneous fat) and around our major organs (as visceral fat), yes eating excess calories is one reason for this fat storage but excess sugar is one of the major reason for this (fatty liver is mainly caused by excess sugar that is converted to fat and stored in liver itself)

There are many reasons we take more sugar daily and nowadays sugar is in everything and it doesn't have to be sweet but still sugar is added to them. And also when we eat something sweet our our brain releases dopamine, that's why when we eat too much sugar we feel foggy sometimes (dopamine crash) and later on we eat more (craving starts) because we thrive for that dopamine hit.

So, next time please reduce the sugar consumption, eating more sugar can cause so many health conditions as I mentioned above. Because as ai is taking over many fields nowadays people are getting more and more lazy which is affecting negatively for their physical fitness. Consider doing some walking, jogging or any kind of physical activities. And also add more fibers into your diet this can make the sugar absorption slow.

Please don't criticize this as ai slop because it took me a long time to type this.

I just want to share my knowledge with others and help someone with this

TLDR - too much sugar can cause so many health conditions such as high cholesterol, bp, stroke, heart attack, and fatty liver