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How Much Protein Do You Really Need?

Sarah — Tue, 26 Nov 2024 20:52:56 +0000

How to Determine Your Optimal Protein Intake

Protein is a vital macronutrient with diverse roles, from muscle building to supporting hormones and gut health. Determining the right amount of protein for your needs depends on factors such as body weight, activity level, health goals, and dietary preferences. Here’s a guide to help you navigate protein intake, with specific recommendations for various goals and lifestyles.

General Protein Guidelines

The absolute minimum protein a healthy person requires is 0.8 grams of protein per kilogram of body weight per day for basic health. For someone weighing 70 kg (154 pounds), this equates to about 56 grams daily. However, needs increase significantly with activity levels, age, and specific health objectives.

Since many of these reference ranges are in kilograms, to calculate your bodyweight from lbs. to kg., simply divide it by 2.2

Strength Athletes (Bodybuilders)

Bodybuilders and strength athletes aiming for muscle growth and maintenance thrive on 1.6–2.4 g/kg/day. During intense training phases, higher intakes support muscle repair and growth.

Endurance Athletes

For marathoners or cyclists, 1.2–1.6 g/kg/day is enough to repair muscle damage and prevent overtraining. Protein also helps top up glycogen stores when paired with carbs.

Hybrid Athletes

Love to lift but also can’t resist a long run Hybrid athletes benefit from 1.4–2.0 g/kg/day, depending on their focus. More protein helps you recover from endurance sessions while fueling muscle growth

Older Adults

Protein requirements increase with age, with recommendations up to 1.2–1.6 grams per kilogram to counteract muscle loss, even if activity is low.

Protein and Weight Loss

Protein helps with weight loss by increasing satiety and preserving lean muscle mass. Higher intakes (1.6–2.4 grams per kilogram) may aid in maintaining muscle during calorie deficits. During phases of caloric restriction, women may particularly benefit from the higher end of this range for muscle preservation.

When it comes to shedding fat while holding onto muscle, protein is king. Here’s why:

Muscle Preservation: Eating 1.6–2.4 g/kg/day minimizes muscle loss during calorie deficits. Resistance training alongside high-protein diets further enhances this effect.
Satiety and Cravings: Protein keeps you fuller longer by reducing hunger hormones like ghrelin. This can help prevent overeating.
Thermogenesis: Protein plays a significant role in thermogenesis, the process by which the body generates heat through energy expenditure. Thermogenesis occurs during digestion, absorption, and metabolism of food, and protein contributes more to this process than fats or carbohydrates.

Here’s a breakdown of how protein impacts thermogenesis:

1. High Thermic Effect of Food (TEF)

TEF Defined: The thermic effect of food refers to the increase in metabolic rate after eating, as energy is required to digest, absorb, and metabolize nutrients.
Protein vs. Other Macronutrients: Protein has the highest TEF, contributing approximately 20-30% of its caloric value to thermogenesis, compared to 5-10% for carbohydrates and 0-3% for fats. This means that for every 100 calories of protein consumed, 20-30 calories are burned through digestion and metabolism.

2. Mechanisms of Protein-Induced Thermogenesis

Energy-Intensive Digestion: Breaking down protein into its constituent amino acids requires more energy than breaking down fats or carbohydrates.
Amino Acid Processing: Amino acids undergo processes like deamination and urea synthesis, both of which consume energy.
Stimulation of Hormones: Protein intake stimulates the release of thermogenic hormones like glucagon and adrenaline, which enhance energy expenditure.

While protein-induced thermogenesis is beneficial, excessive protein intake does not lead to unlimited calorie burn (sorry).

Hormonal Health

Amino acids are vital in the synthesis of hormones, which regulate numerous physiological processes in the body. Hormones can be either protein-based (peptide hormones) or derived from amino acid precursors (monoamines). Here’s how amino acids are involved:

1. Peptide Hormones

Peptide hormones are composed of chains of amino acids. Examples include insulin, glucagon, and growth hormone. Amino acids are essential for their synthesis:

Insulin: Formed from two peptide chains linked by disulfide bonds, it requires specific amino acids such as cysteine to create its structure.
Growth Hormone (GH): A polypeptide hormone that stimulates growth and metabolism, GH synthesis depends on a specific sequence of amino acids.

Without sufficient amino acids, the body cannot produce these hormones effectively, impairing processes like glucose regulation and tissue repair.

2. Amino Acid-Derived Hormones (Monoamines)

Some hormones are synthesized directly from individual amino acids, including:

Tyrosine: Precursor to thyroid hormones (T3 and T4), dopamine, norepinephrine, and epinephrine. These hormones regulate metabolism, stress response, and mood.
Tryptophan: Essential for synthesizing serotonin, a neurotransmitter and hormone involved in mood regulation, sleep, and appetite. Serotonin is also a precursor to melatonin, which regulates circadian rhythm.

3. Supportive Roles in Hormone Production

Methionine and Cysteine: Contribute sulfur groups for the synthesis of various hormones, including insulin.
Glutamine: Supports the pituitary gland, which produces hormones like GH and adrenocorticotropic hormone (ACTH).

4. Structural and Functional Integrity

The structure of amino acid-derived hormones depends on precise sequences, ensuring proper receptor binding and activity. For instance:

A single amino acid substitution in peptide hormones can alter their function or effectiveness.
Tyrosine and tryptophan hydroxylation (enzymatic addition of hydroxyl groups) is critical for the biosynthesis of monoamines like dopamine.

5. Impacts of Deficiency

A lack of essential amino acids can:

Impair peptide hormone synthesis, affecting processes like metabolism and growth.
Reduce the availability of precursors for monoamine synthesis, leading to issues like depression or hypothyroidism.

Men typically require more protein than women due to larger muscle mass and higher energy expenditure. However, women may see additional benefits from protein during specific times in their hormonal cycles (e.g., luteal phase) due to increased protein breakdown.

Gut Health and Protein Quality

Amino acids play crucial roles in maintaining and repairing the gut lining, which serves as a barrier between the digestive tract and the rest of the body. Here’s how they contribute:

1. Building Blocks of Proteins in the Gut

Amino acids are the fundamental components of proteins that make up the epithelial cells lining the gut. These cells require continuous regeneration due to the harsh digestive environment, and amino acids provide the raw materials for this renewal.

2. Glutamine: The Key Player

Energy Source: Glutamine is the primary fuel for enterocytes (cells of the intestinal lining). It supports their growth and repair, helping to maintain a tight barrier that prevents harmful substances from leaking into the bloodstream.
Immune Modulation: Glutamine also aids in regulating inflammation and supporting immune cells located in the gut.

3. Arginine and Barrier Integrity

Nitric Oxide Production: Arginine is critical for synthesizing nitric oxide, a molecule that helps regulate blood flow and immune responses in the gut.
Tissue Repair: Arginine promotes the healing of damaged gut tissues, enhancing overall barrier function.

4. Threonine and Mucin Production

Threonine is vital for producing mucin, a glycoprotein that forms a protective mucus layer over the gut lining. This layer shields epithelial cells from pathogens and mechanical damage.

5. Cysteine and Antioxidant Support

Cysteine contributes to the production of glutathione, a powerful antioxidant that protects gut cells from oxidative stress caused by digestion and inflammation.

6. Amino Acid Imbalance and Gut Health

An imbalance in amino acid intake can disrupt gut integrity. For example:

Deficiencies in essential amino acids can weaken the gut barrier, increasing susceptibility to conditions like “leaky gut syndrome.”
Excessive intake of certain amino acids (e.g., from processed animal proteins) may generate harmful by-products, which can irritate the gut lining and alter microbiota balance.

The quality and source of protein can also impact gut health:

Plant Proteins: Plant-based proteins (e.g., legumes, soy, nuts) contain fiber, which supports a healthy gut microbiome and reduces inflammation. Combining different plant proteins throughout the day ensures a complete amino acid profile.

Animal Proteins: While high-quality animal proteins are rich in essential amino acids, excessive consumption may lead to excess ammonia production during digestion, which can disrupt gut microbiota. This underscores the importance of moderation and diversity.

Practical Tips for Meeting Your Protein Needs

1. Timing Matters (sort of)

Consuming 20–30 grams per meal can optimize muscle protein synthesis, but this effect is realistically negligible. For those who optimization is of the utmost importance, and even distribution of protein may help, but for most people, consuming protein at any time of the day is fine. However, protein does help with satiety, especially when paired with fiber.

2. Variety is Key

Combine animal (chicken, fish, eggs) and plant proteins (beans, quinoa, tofu) to maximize nutrient intake and gut health.

3. Post-Workout Recovery

Athletes should aim for 0.25–0.3 grams of protein per kilogram of body weight within 1-2 hours of exercise IF exercising in a fasted state. Otherwise, women may receive more benefits towards weight loss from abstaining from food until 2 hours after exercise.

Your protein needs are influenced by your lifestyle, goals, and dietary habits. While there are general guidelines, tailoring your protein intake with diverse, high-quality sources ensures optimal health and performance. Incorporating both plant and animal proteins, while prioritizing fiber-rich foods, can help you achieve your goals sustainably.

If you’re unsure about your specific requirements, schedule a consult here to discuss your unique needs.

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Why Gut Health Matters in Cancer Treatment

Sarah — Mon, 18 Nov 2024 19:56:57 +0000

Why Microbiome Health Matters in Cancer Treatment: Unlocking the Power of Gut Bacteria

When we think about cancer treatment, we often focus on traditional therapies like chemotherapy, radiation, and surgery, or emerging approaches like immunotherapy and targeted treatments. However, there’s another important player in the field of cancer treatment that’s gaining increasing attention: the microbiome.

The human microbiome, a complex community of trillions of bacteria, viruses, fungi, and other microorganisms that live in and on our bodies, is now recognized as a critical factor influencing our overall health. Recent research suggests that the state of the microbiome—especially the gut microbiome—can have a profound impact on cancer treatment outcomes. But why does microbiome health matter in cancer treatment Let’s explore the latest science and why maintaining a balanced microbiome could be key to improving cancer therapy effectiveness and patient well-being.

1. The Microbiome Influences Cancer Immunotherapy

Immunotherapy is one of the most exciting and promising fields in cancer treatment. It works by harnessing the power of the immune system to recognize and attack cancer cells. However, not all patients respond equally to immunotherapy, and scientists have been working hard to understand why.

Emerging evidence suggests that the gut microbiome plays a crucial role in modulating the immune system’s ability to respond to cancer. A balanced microbiome may help enhance the effectiveness of immunotherapy by influencing immune cells such as T-cells. In a study published in Science in 2015, researchers found that patients with a diverse microbiome had better responses to immune checkpoint inhibitors, a type of immunotherapy that helps the immune system recognize cancer cells. This study and others like it suggest that a healthy gut microbiome can promote stronger immune responses, improving treatment outcomes.

Conversely, an imbalanced or unhealthy microbiome—one that is lacking in diversity or dominated by harmful bacteria—may impair the body’s immune defenses, leading to a reduced ability to fight cancer. Researchers are now investigating how microbiome-based interventions, such as probiotics or dietary changes, could optimize immunotherapy responses and help more patients benefit from these cutting-edge treatments.

2. Gut Microbiome and Chemotherapy Side Effects

Chemotherapy, though effective in treating cancer, is notorious for causing a range of side effects, including nausea, fatigue, hair loss, and a weakened immune system. But what many people don’t know is that chemotherapy also has a significant impact on the gut microbiome, often leading to disruptions in microbial diversity and an overgrowth of harmful bacteria. This disruption can exacerbate gastrointestinal symptoms and affect the body’s ability to recover.

Recent studies have shown that restoring a healthy microbiome during or after chemotherapy can help mitigate some of these side effects. A study published in Nature Medicine found that patients undergoing chemotherapy who had their gut microbiomes restored with beneficial bacteria had fewer gastrointestinal issues and experienced less severe immune suppression. In some cases, a healthy microbiome was also linked to better overall treatment outcomes.

This emerging area of research is exploring how interventions such as probiotics, prebiotics (which nourish beneficial gut bacteria), and even fecal microbiota transplantation (FMT) could support cancer patients during chemotherapy, potentially enhancing their quality of life and improving treatment tolerability.

3. Microbiome Health and the Body’s Ability to Repair

Cancer treatments like chemotherapy and radiation can damage healthy tissues, impairing the body’s ability to repair itself. Interestingly, the microbiome appears to play a role in tissue repair and recovery. The gut bacteria help modulate inflammatory responses and produce compounds that support the healing process. When the microbiome is disrupted, this healing process can be compromised, leading to delayed recovery and additional complications.

Maintaining a healthy microbiome can promote optimal inflammation control and cellular repair, potentially helping cancer patients recover more quickly from the physical toll of treatment. Research is still in the early stages, but it’s becoming clear that gut health may play an important role in recovery and rehabilitation after cancer therapy.

4. Microbiome and Cancer Prevention

While much of the research on the microbiome and cancer treatment is still developing, there’s also growing evidence that the microbiome plays a role in cancer prevention. The gut bacteria influence several key processes that can affect cancer risk, including inflammation, immune function, and even metabolism.

A healthy microbiome may help reduce chronic inflammation, which is a known risk factor for the development of certain cancers. Some gut bacteria also produce beneficial metabolites like short-chain fatty acids (SCFAs), which can protect cells from DNA damage and reduce the risk of cancer cell formation. By nurturing a healthy gut microbiome through a balanced diet, probiotic-rich foods, and lifestyle factors that support microbial diversity, people may reduce their risk of developing certain types of cancer in the first place.

5. The Role of Diet in Microbiome Health

One of the most significant factors influencing the health of the microbiome is diet. What we eat directly impacts the composition and diversity of the gut microbiome, which in turn can influence how well cancer treatments work. Diets high in fiber, for example, support the growth of beneficial bacteria and the production of SCFAs, while diets rich in processed foods and low in fiber can encourage the growth of harmful bacteria.

Incorporating a variety of plant-based foods, fermented foods (like yogurt, kimchi, and sauerkraut), and prebiotic-rich foods (such as garlic, onions, and bananas) can help promote a healthy microbiome. For cancer patients undergoing treatment, working with a nutritionist to optimize their diet and support gut health could be a crucial aspect of their overall treatment plan.

Conclusion: A Holistic Approach to Cancer Treatment

The research linking the microbiome to cancer treatment outcomes is still evolving, but it’s clear that the health of our gut bacteria is far more than just a digestive issue. From improving immune responses to reducing chemotherapy side effects and supporting tissue repair, the microbiome plays a vital role in the body’s ability to fight cancer and recover from treatment.

As we move forward, integrating microbiome health into cancer care—through diet, probiotics, and other interventions—could offer new avenues for improving patient outcomes and quality of life. It’s not just about treating cancer; it’s about supporting the body’s own natural defenses, and the microbiome may be one of the most important allies in that fight.

If you’re a cancer patient or caregiver, it’s worth discussing the role of the microbiome with your healthcare team. The future of cancer treatment may not only depend on the latest drug or therapy, but also on the state of your gut bacteria—and that’s something we can all take steps to nurture.

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Food Allergies vs. Food Sensitivites

Sarah — Mon, 16 Sep 2024 22:35:16 +0000

Food Sensitivities, Allergies, and Intolerances

Reactions to Foods

Certain foods that we eat may not agree with us. Some foods can cause us to feel poorly, have poor digestion, cause a rash, or even kill us. There are three categories that refer to when we have an adverse reaction to a food we consume: a food allergy, a food intolerance, and a food sensitivity. Each category causes a different physiological reaction, and have a different root cause.

Food Allergy

Some foods that we consume cause a hyper-immune reaction in our bodies. Basically, the body’s immune system views the food as a super-toxin, and reacts appropriately. Food allergies are mediated by IgE, and can be deadly. Usually a severe food allergy presents after an individual is pre-exposed to the food, for this allows the immune system to prime a response. Upon ingestion, immune cells react the food causing symptoms such as hives, airway inflammation, or swelling ⁽¹⁾. Common food allergies include nuts and shellfish.

Food Intolerance

A food intolerance differs from a food allergy in that it does not cause an immune response. Instead, a food intolerance refers to the body being unable to metabolize, digest, or absorb a food (3). In this case, the body may be lacking the enzymes or products needed to properly process a food. In lactose intolerant individuals, the most common food intolerance, individuals lack adequate enzymes to digest the lactose. Another common intolerance is FODMAPS, which are found in many vegetables, in which and individual lacks enzymes to digest fermentable carbohydrates ⁽²⁾.

Food Sensitivities

Food sensitivities are unique in that it is unclear whether a reaction to a food is immune-based or due to some other defect ⁽³⁾. A food sensitivity is an umbrella term to describe an adverse reaction that does not present as an allergy nor have indications of an intolerance (3). Individuals with a food sensitivity may present with symptoms similar to an allergy, such as inflammation or skin reactions, but do not show an adequate immune response to indicate an allergy.

References:

Yu W, Freeland DMH, Nadeau KC. Food allergy: immune mechanisms, diagnosis and immunotherapy. Nat Rev Immunol. 2016;16(12):751-765. doi:10.1038/nri.2016.111
Tuck CJ, Biesiekierski JR, Schmid-Grendelmeier P, Pohl D. Food Intolerances. Nutrients. 2019;11(7):1684. Published 2019 Jul 22. doi:10.3390/nu11071684
Krause’s Food & the Nutrition Care Process by L. Kathleen Mahan; MNT for Adverse Reactions to Food: 14th edition Ch. 26

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Stress Management & Gut Health

Sarah — Mon, 16 Sep 2024 22:31:20 +0000

There are many ways in which stress can negatively affect the digestive system. When we think of stress, we usually think of our mental state in regard to our personal relationships, work, finances, and other situations in our lives. Physiologically, stress is the body’s response to a perceived threat to our well-being. The adrenal glands regulate cortisol production, a hormone that is crucial in many bodily functions, including regulating blood sugar and metabolism, reducing inflammation, water balance, and blood pressure – just to name a few. When we become stressed, either chronically or acutely, the body goes through a process known as the ‘fight or flight response’. During this reaction, the body re-regulates hormones and increases cortisol production to prime the nervous system in preparation to physically defend yourself. One effect of this hormonal shift is that the body slows or shuts down digestive function in order to direct energy to systems that are necessary for immediate survival, such as the cardiovascular system. While this was evolutionarily beneficial, as our ancestors were not worried about digesting food while being chased by the aforementioned lion, stress must be controlled to optimize digestion.

CAUSES OF PHYSIOLOGICAL STRESS

There is an entire emerging field of research science called psychophysiology, which explores how your physiological state affects your physiological state and vice versa. It has long been known that we store stress and trauma within our bodies (for more on this, check out Bessel van der Kolk’s ‘ The Body Keeps the Score’ ), but acute state stress can also negatively affect our bodies. The functioning of our digestive system can be influenced by stress from:

Work
Finances
Personal Relationships
Change (moving/starting a new career or job)
Traumatic event
Emotional problems (anxiety, depression, anger, grief, worry) Over-exercising
Sleep Deprivation
Caffeine
Alcohol
Inflammation due to poor diet

Direct physiological effects of stress on the gut include:

Alteration of bacterial gut balance (good bacteria dies off, bad bacteria grows)
Lining of intestines becomes more permeable, causing ‘leaky gut’ in which molecules from processed foods seep into immune pathways and increase inflammation
Gut motility (the way food is moved through the intestines) Altered secretion of gastric juices necessary to break down foods Reduced blood flow / reduced vitamin and mineral absorption

THE MIND-GUT CONNECTION

Recent research has further found cyclical connections between mental state and the digestive system. Eastern and traditional medicine practices have long understood the holistic connection inside the body, and western medicine is finally catching up. Dr. Emeran Mayer, a medical and psychiatry professor at UCLA pioneered research into the connection between the brain and gut with his book “The Mind Gut Connection”. In his book, he identifies connections between the brain and gut, ranging from issues of early life trauma to bacteria passed from mother to child during breastfeeding. I definitely recommend the book for anyone who suffers from any chronic mental health problem, such as clinical anxiety, PTSD, or depression. However, the following summary outlines the main points of the mind-gut connection.

The gut is an integral part of the nervous system and is home to trillions of microbes that live on the lining of the intestinal tract. The gut also hosts nerve cells, hormone and endocrine cells, and produces 90% of the body’s serotonin (the hormone that makes you feel happy). These microbes that live in the gut are constantly in communication with your brain, and react alongside your mood. For example, when you become stressed, stress hormones reach the microbes and change their behavior in the gut. In the same way, the microbes send information to the brain on what is happening in the gut. This subconscious conversation is constantly happening, and many connections between chronic mental health issues, such as anxiety and depression, have shown direct links with digestive problems.

YOUR GUT IS YOUR “SECOND BRAIN”

In addition to your “main” nervous system, your gut digestive system has its own nervous system called the enteric nervous system. The enteric nervous system spans your whole digestive tract from your esophagus, to your stomach, intestines, and colon. This nervous system is sometimes referred to as the “second brain” because it works in the same way that the “main” one does. It has 100 million nerve cells (called neurons) that communicate with each other using biochemicals called neurotransmitters.

Your enteric nervous system gets input from both the sympathetic and parasympathetic nervous systems, so it can speed up or slow down when it has to. It also has a “mind” of its own and can function independently of them.

The complexity of the system is necessary because of how complex our digestive processes are. For example, after we eat, the neurons in our enteric system tell the muscle cells of the stomach and intestines to contract to move food along to the next part. As our digestive system does this, our enteric nervous system uses neurotransmitters to communicate with the central nervous system.

Your enteric nervous system is also very closely linked to your immune system. This is because a lot of germs and pathogens can enter the body through the mouth and end up in the gut. You have a large immune presence there to help fight them off before they become a larger problem and potentially infect other parts of your body. These cells of the immune system provide another path for the gut to communicate with the brain. They relay information such as when they detect infection or when your stomach is bloated, so your brain knows, too.

Even the friendly gut microbes (gut microbiota) that help us digest and make certain nutrients play a role in communicating with the brain. They make neurotransmitters, some of which are known to influence our moods.

CREATING YOUR STRESS MANAGEMENT PLAN

To handle stress-induced digestion and bloating issues, it is crucial to have an arsenal of lifestyle and emergency stress management tactics. It is important to prevent the build-up of stress by adopting daily and weekly habits to enhance relaxation and a sense of well- being. The following 4-point plan will help you identify your major sources of stress and how to tackle them. You can find more information on stress management in the Cortisol Module.

STEP 1 – IDENTIFY AND ADDRESS THE PROBLEM

First, identify the major sources of your stress. If it isn’t a lion trying to eat you, chances are your problems can be solved with some clear thinking. Ignoring problems as a method of coping does not make them go away, and can create more stress down the road.

When it comes to work, studying, or chores, it is easy to feel overwhelmed. The following points can help you manage a heavy workload:

Do the hardest / least fun chores first.
Break the work into smaller pieces and complete one at a time. Make a list of everything you need to do – checking off items one by one can help you feel less worried and give you a feeling of accomplishment.
Create a timeline for completing your work.
Avoid stress triggers when possible. Often, we can foresee situations or interactions that will cause us trouble. Avoid people, places, and things that throw a curveball into your zen.
Finally, allow yourself to let things go. If you cannot actively change something, there is no point in allowing it to mess with you.

STEP 2 – TAKE CARE OF YOUR BODY

Taking care of your body will help you feel more confident, have more energy, and lead to a clearer mind.

Eat well – I love the saying ‘You are what you eat’. Do you want to be a greasy, pre-frozen burger prepared by a high school student – or do you want to be a nice, shiny, organic apple Prioritize getting 7-8 hours of sleep.
Get a monthly massage.
Take weekly Epsom salt baths.
Exercise regularly (especially when you feel stressed). Meditate.

STEP 3 – HANDLE YOUR EMOTIONS

Create a protocol to immediately bring your mind to a clearer place when presented with stress:

Visualize – taking your mind to a place that is comfortable and relaxing for you (such as a beach, forest, or family home) can give you a mini-mind-cation and help you to better tackle the problem. Close your eyes – picture yourself relaxing at your favorite place and take a few deep breaths.

Listen to relaxing music.
Spend time with a loved one or pet.
Develop a strict morning routine. By starting your day with a consistent protocol, you can enhance your productivity and have a better handle on your day. Think of a morning when you woke up late and rushed to get out the door – odds are, you spent the rest of the day with slightly elevated cortisol levels. Some suggestions to implement in your morning routine:
Upon waking, wash your face or take a cold shower to refresh yourself.
Practice a 5-10 minute yoga or meditation routine. You can also take a short walk to connect with nature and get some fresh air.
Eat a healthy breakfast.
Set your intentions for the day: What tasks do you want to accomplish How do you want to feel at the end of the day What are your essential tasks Write this down to make it more concrete in your mind.
Exercise!

STEP 4 – CONTRIBUTE

Involving yourself in worthy causes in your community can make you feel good about yourself and help ignite your sense of purpose. Find causes in your community you feel you can add value to, such as volunteering in areas you have experience in or causes you respect.

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