Herbs For Lymphatic System

Vital for your immune system, the lymphatic system is key in protecting you from infection.

The key functions of the lymphatic system include: collecting excess fluid from your body’s tissues, helps your body absorb fat and protects your body against invaders such as bacteria, viruses, parasites, and fungi. (Source)

The main function of the lymphatic system is to drain out the fluid that leaks out of your blood vessels.

There are herbs that can not only assist in your health but that also can help your lymphatic system promote the necessary drainage that boosts your immune system.

Understanding The Lymphatic System

Most people don’t have a lot of knowledge about the lymphatic system, despite its great importance in the body.

The lymphatic system is a network of nodes, vessels, ducts, and organs that help collect and circulate fluids in your body.

As listed above, there are a few main functions of the lymphatic system.

These are:

Balancing Fluids

About 90% of your plasma, otherwise known as the liquid part of your blood, is returned into your system through your capillaries and veins, while the remaining 10% travels through the lymphatic system.

Tiny vessels, called lymphatic capillaries, pick up all the fluid that is left behind. This fluid is now referred to as “lymph” instead of plasma.

These vessels then move the lymph to either your right lymphatic duct or your thoracic duct where the lymph then re enters your bloodstream.

Fat Absorption

The lymphatic system also plays an important role in your intestinal functions. (Source)

One of these functions includes absorbing fat and fat soluble vitamins.

From here, it forms a milky-white fluid that contains lymph, emulsified fats, or free fatty acids.

This allows it to deliver nutrients to your body indirectly which is good for your health.

Immune System Support

One of the most important functions of the lymphatic system includes supporting your immune system.

The lymphatic system produces white blood cells that travel through the lymphatic system and come in contact with viruses, bacteria, and other foreign particles in your body.

Once contact is established, the white blood cells begin to form antibodies and start to defend the body from the intruders.

They can even create antibodies from “memory” if they have been in contact with that pathogen in the past.

Signs Of A Compromised Lymphatic System

There are a few simple signs to look out for when it comes to identifying a compromised lymphatic system.

These symptoms could also be signs of a larger chronic issue, so if you have any of these signs, you should visit your doctor.

Role Of Natural Remedies In Lymphatic Health

While there are other ways to support your lymphatic system, such as diet, exercise, and your sleep patterns, you can also look to herbs to boost your lymphatic health.

Herbs have been used all throughout history as a means to assist the lymphatic system and maintain an individual’s health.

These remedies are still used today.

Top Herbs For The Lymphatic System

If you are looking to assist your lymphatic system via herbs, there are a few you can choose from. These include:

Cleavers (Galium aparine)

Native to Europe, North America, and Asia, Cleavers – a long, sticky weed with small white flowers – was historically used to treat skin ailments, small wounds, and burns.

People also used to turn Cleavers into a pulp to relieve poisonous bites and stings.

Cleavers is also an herb that has been known to help your lymphatic system.

It does this by improving its ability to flush out toxins, decreases your congestion, and has anti-inflammatory properties.

Calendula Officinalis (Pot Marigold)

Among its many purposes, calendula is often used for swollen lymph nodes, cleansing body tissues, and anti-inflammatory properties.

Red Clover (Trifolium pratense)

Red clover belongs to the legume family and contains isoflavones which is a compound that is similar to estrogen.

Historically, red clover was used to help asthma, whooping cough, cancer, and gout.

Red clover can also assist the lymphatic system by helping with mumps, salivary gland congestion or excess secretion, lymphatic congestion, and other swollen glands.

Echinacea (Echinacea spp.)

Also known as a purple coneflower, echinacea is a widely known remedy for the common cold or even a flu.

Related to sunflowers and ragweed, you can find echinacea in the Rocky Mountains in the United States.

Used as both an anti-inflammatory and immune booster, echinacea can reduce the risk of an upper respiratory tract infection by approximately 22%. (Source)

This is not the only use for echinacea.

Astragalus (Astragalus membranaceus)

Used in traditional Chinese medicine for centuries, Astragalus is often looked at for how it can help with your immune system, liver, and cardiovascular system.

Astragalus offers many cleansing and healing benefits. These include easing congestion and swelling as well as promoting overall health.

Dandelion (Taraxacm officinale)

Small, yellow dandelions sprout up all over in the spring and summer months.

Most people believe these are pesky weeds and don’t realize that they actually come with their own health benefits.

Dandelions can survive in polluted environments which means it resists harmful substances both inside and outside the body.

Knotted Figwort (Scrophularia nodosa)

Often found in the temperate regions of the northern hemisphere, Knotted Figwort has many immune boosting properties.

Historically used to treat both swelling and inflammation, knotted figwort can help with the reduction of swelling in your lymph nodes, ears, nose, and respiratory system.

Wolf’s Foot Clubmoss (Lycopodium clavatum)

Wolf’s foot clubmoss, while globally spread, is getting harder to find.

Wolf’s foot clubmoss is used to relieve swollen lymph nodes and tonsils as well as treating ear infections, inflammation, and liver support.

Burdock Root (Arctium lappa)

Thought to be a very cleansing herb, burdock root can help stimulate your circulation, lymphatic flow, and can clean out toxins and cool inflammation.

Burdock root can be used very effectively in conjunction with red clover.

Goldenseal (Hydrastis canadensis)

Goldenseal is often used for its anti-inflammatory and antimicrobial properties, and it used both internally as well as topically.

The bitter compounds found in goldenseal that can stimulate and cleanse the digestive tract as well as promoting lymphatic circulation.

Safety And Precautions

In general, you have to be careful when it comes to taking herbal supplements.

This is especially true if you are pregnant or breastfeeding.

You also need to be sure that if you are taking other supplements or medications that you talk to your doctor before beginning to take a new herb.

Integrating Herbs Into A Healthy Lifestyle

Integrating herbs into your daily lifestyle is very important.

In addition to taking herbs, you also want to maintain a balanced diet, proper hydration, and exercise regimen.

If you are not sure how to get herbs into your lifestyle, there are supplements you can take, or you could even try a greens powder. (Source)

Conclusion

It is important to know that when you are looking into herb supplements to assist you with your health, you should only use them as a supplement and not the entire solution.

It is also important for you to maintain a healthy diet and lifestyle.

If you want to start taking herbs but are unsure about it, you should consult with your doctor.

LifeHacker Guy Greens Recommendation

Some Call This An "Extreme" Step...

Most super greens supplements are disappointing.

I learned this the hard way. After creating this blog in 2018, I spent months buying and testing all the most popular brands.

I wasn’t happy with the results so I did something you might call "extreme"....

In 2019 I created my own brand that ticks every single box of what I look for in a super greens product:

• No hidden ingredient amounts - we have full disclosure labelling, so you know EXACTLY whats inside
• Ingredient amounts that make a difference - we include the minimum effective amounts supported by research, and most of the time, MORE
• Ingredients that help immunity, boost mental clarity and shake off brain fog - making for a much more productive and happy lifestyle

No more worrying about ineffective ingredients or too low dosages. I finally have a product I KNOW does the job it’s made to do.

I use it every day and, after years of battling Chronic Fatigue Syndrome (CFS), I now have my energy (and my life!) back.

The good news? I made my brand available to the public so you can see and feel the difference for yourself.

Read Review

It is not always for lack of trying.

Today’s adults live busy and hectic lives. This makes it hard for the average individual to purchase, prepare, and consume the recommended daily dose of vegetables.

That is why we have compiled the following tips on how to get more vegetables into your life.

Keep Vegetables In Sight

“Out of Sight, Out of Mind” – this is a popular phrase for a reason.

If you pack your vegetables in an obscure refrigerator drawer, you are less likely to eat them than you are if they are front and center.

I can’t tell you how many times I have looked in my fridge and found food I forgot was in there and it was too late to eat them.

If you are presented with your stash of veggies every time you open the fridge, it is more likely that you will reach for them when you are cooking or looking for a snack.

In addition to this, many parents swear that leaving a veggie tray out for their kids to graze on gets them to eat more vegetables than they would in other circumstances.

This works with fruits also, especially if you have a fruit bowl always out on the counter.

Try Something New

Eating the same thing over and over can get boring no matter who you are. This is the same for eating vegetables.

If you are trying to bring more vegetables in your diet, it can help to introduce more variety.

Not only can this make you more excited to eat vegetables, but you can also get a different set of nutrients with new vegetables.

It is best if you get one serving of each of the following daily:

• Dark and Leafy Green Veggies: Contains helpful nutrients, chlorophyll, and iron to support blood vessels and circulation
• Yellow or Orange Veggies and Fruits: Contains prebiotics that can support healthy gut bacteria
• Red Veggies and Fruits: Contains Vitamin A, Vitamin C, and other nutrients that can help to lower inflammation
• Blue and Purple Vegetables: Contains Anthocyanins to support brain health and a balanced mood
• Beans and Peas: Rich in Protein, Fiber, Vitamin B, Iron, Folate, Calcium, Potassium, Phosphorus, and Zinc (Source)
• Citrus: Rich in Vitamins and Fiber (Source)

Include Vegetables In Your Meals

Instead of adding vegetables as a side-dish, you can incorporate them right into your meals.

This combination of flavors can bring a new and tasty way of eating vegetables.

Great ways to incorporate vegetables straight into your recipes includes soups, salads, and stir-fries.

Make A Sandwich

In addition to adding vegetables straight into your meal, you can also add them to a favorite sandwich.

Vegetables can add a little bit extra to your sandwich, and with your meat and cheese components the vegetables can be a tasty bonus.

Popular sandwich veggies include tomato, onion, spinach, lettuce, and many others.

You can also substitute your bread choice with a vegetable. You can use lettuce as a wrap, or even find vegetables baked into traditional wraps, such as a spinach wrap.

Use Dip

If you cover vegetables in dip, that doesn’t mean you aren’t eating them.

For a lot of people, eating plain vegetables isn’t preferable. This makes using dip a great alternative.

You are still getting your vegetables and it can be a much healthier snack than potato chips.

Cook Them Differently

There are many ways you can cook vegetables beyond simple boiling or steaming.

Some of these methods include roasting and grilling.

Another thing to pay attention to is how you season your vegetables. Like previously mentioned, most people don’t like just plain vegetables, but seasoning them can make their flavor completely different.

Some great flavors to try can include garlic, lemon, pepper, or your other favorite spices.

If you are feeling really crafty, you can even blend them into some of your favorite sauces.

This will probably sneak right past even the pickiest eater, but comes with all of the benefits vegetables have to offer.

Try Smoothies

Another great way to add vegetables to your daily routine is to order smoothies that include vegetables.

Often, the fruit flavors are so strong and tasty, you can’t even tell the vegetables are in there.

Make Vegetable Rice Or Noodles

Lately, it has become very popular to make vegetables into rice, noodles, and even crusts.

Typically vegetable rices are made from cauliflower and broccoli, while noodles are made with carrots, zucchini, sweet potatoes, or spaghetti squash.

Use Greens Powders

Greens powders can be a great, easy, and efficient way to get the proper daily servings of many fruits, vegetables, vitamins, and minerals.

While supergreen powders shouldn’t replace traditional vegetables, they are a great way to increase your daily vegetable intake; they are called a “supplement” for a reason.

Most people find that mixing a greens powder drink in the morning to be more convenient than trying to incorporate vegetables into their meals.

That is why greens powders are becoming increasingly popular.

If you are looking for a great and efficient greens powder that is open and honest about their formula, look no further than Supergreen Tonik.

Taking a greens powder and eating a balanced diet is the best way to remain healthy, get all the nutrients you need, and feel better, stronger, and full of energy.

Benefits of Eating Vegetables

When you are looking to get the benefits that come with eating enough fruits and vegetables, you have to eat a variety to get all the potential benefits.

This is because there are at least nine families of fruits and vegetables and each set does something different for you and your body.

Another benefit to eating vegetables is that including more into your diet can help with weight loss and calorie control.

Low Carb Vegetables

Vegetables are low in calories and high in nutrients.

Not only that, but most vegetables are high in water content which can help you feel fuller with less.

If you are looking to lose weight, substituting your carb intake with vegetables can be a great first step!

Some popular low-carb vegetables include:

• Lettuce: 5 Calories/cup
• Spinach: 7 Calories/cup
• Celery: 14 Calories/cup
• Mushrooms: 16 Calories/cup
• Cabbage: 17 Calories/cup

There are also some high-carb vegetables that you should stay away from if you are looking to restrict calories.

These high-carb vegetables include:

• Garlic: 203 Calories/cup
• Corn: 177 Calories/cup
• Potatoes: 116 Calories/cup
• Sweet Potatoes: 114 Calories/cup

Gas-Free Vegetables

Some people don’t like to eat a lot of vegetables because they can make you gassy.

This is because some vegetables contain the complex sugar that is called raffinose, which can be challenging to digest.

Some vegetables that can cause more gas than the rest include:

• Brussel Sprouts
• Broccoli
• Cabbage
• Asparagus
• Cauliflower
• Beans

Even though they can cause gas, it doesn't mean you should cut them out of your diet. They include many health benefits and should still be incorporated into your diet.

The morale of the story? Eat your vegetables!

LifeHacker Guy Greens Recommendation

Some Call This An "Extreme" Step...

Most super greens supplements are disappointing.

I learned this the hard way. After creating this blog in 2018, I spent months buying and testing all the most popular brands.

I wasn’t happy with the results so I did something you might call "extreme"....

In 2019 I created my own brand that ticks every single box of what I look for in a super greens product:

• No hidden ingredient amounts - we have full disclosure labelling, so you know EXACTLY whats inside
• Ingredient amounts that make a difference - we include the minimum effective amounts supported by research, and most of the time, MORE
• Ingredients that help immunity, boost mental clarity and shake off brain fog - making for a much more productive and happy lifestyle

No more worrying about ineffective ingredients or too low dosages. I finally have a product I KNOW does the job it’s made to do.

I use it every day and, after years of battling Chronic Fatigue Syndrome (CFS), I now have my energy (and my life!) back.

The good news? I made my brand available to the public so you can see and feel the difference for yourself.

Read Review

My interest in gut bacteria started after watching several podcasts featuring Tim Spector, an expert on the gut microbiome, discussing the importance of the gut for immunity.

I decided I needed to try Kombucha.

What is Kombucha?

When first researching Kombucha, I admit I wasn’t sure what it was.

Kombucha is a fermented tea beverage that has become popular recently due to its potential health benefits. It is made by brewing tea with sugar, then adding a symbiotic culture of bacteria and yeast (SCOBY) to the mixture.

The SCOBY ferments the tea, consuming the sugar and producing organic acids, probiotics, and enzymes. The result is a tangy, effervescent drink often described as having a slightly sour, slightly sweet taste.

Kombucha can be flavored with fruits, herbs, or spices and is typically a healthful alternative to sugary drinks.

While research on the health benefits of kombucha is limited, some studies suggest that it may have antioxidant, anti-inflammatory, and digestive health benefits.

Benefits of drinking Kombucha daily

While there is limited scientific research on the benefits of drinking kombucha, some people believe that consuming kombucha daily may offer several potential health benefits, including:

• Improved Immune Function: Some studies suggest that the probiotics in kombucha may help support immune function by reducing inflammation and fighting off harmful bacteria and viruses.
• Detoxification: Kombucha contains antioxidants and organic acids, which may help support the liver's natural detoxification processes.
• Improved Digestion: Kombucha contains probiotics that can help support the growth of healthy gut bacteria, which may improve digestion and promote regular bowel movements.
• Increased Energy: Kombucha contains caffeine and B vitamins, which can help boost energy levels.
• Reduced Risk of Chronic Diseases: Some studies suggest that drinking kombucha may help reduce the risk of chronic diseases such as heart disease, diabetes, and cancer due to its antioxidant and anti-inflammatory properties.

It's important to note that more research is needed to understand the potential health benefits of drinking kombucha fully, and it's also essential to consume it in moderation as it contains small amounts of alcohol and sugar.

I soon found out that drinking Kombucha is not for everyone!

My Experience of drinking Kombucha for 4 weeks

I found a brand of Kombucha from my local supermarket called “D Kombucha Bar” and tried the ginger flavor.

I was surprised by the taste, as it reminded me of alcohol (even though I stopped drinking over three years ago), but it was easy to drink.

One bottle lasts around 3 days and I bought a stack of bottles over the 3-4 weeks. (Thankfully, you can recycle these!)

Within a week of drinking kombucha, I felt sick and thought it was because my kids have recently been unwell.

My body ached, and I felt incredibly tired. I rested up and felt better in a few days.

After a few days of feeling good, I felt sick again!

I had been eating well and not doing any crazy activity levels, but I experienced the same symptoms of body aches and flu-like symptoms.

This pattern repeated three times before looking at what had changed in my lifestyle during this period. The biggest thing was introducing kombucha into my daily diet.

So it's not 100% conclusive, but I am currently avoiding Kombucha to see how I feel in the next few weeks.

I will be updating this post.

Related: Who should not take probiotics?.

Why does Kombucha make me sick?

So it turns out that although Kombucha is excellent for the gut, it can cause issues with people with low or compromised immune systems.

Since getting chronic fatigue syndrome from overtraining in Triathlon as a teenager, my immune system has been low. It was this motivation for developing Supergreen Tonik, a greens powder containing proven immune nutrients, to support my immunity.

I believe that I felt sick after drinking kombucha because of my weakened immune system.

Alternative sources of probiotics

While Kombucha can be an excellent source of probiotics, you can find these in many other fermented foods, such as yogurt, kefir, sauerkraut, and kimchi.

There are also several alternative natural sources of probiotics, including:

• Kefir: Similar to yogurt, kefir is a fermented milk drink that is rich in probiotics. It's made by adding kefir grains to milk and allowing it to ferment for several hours or overnight.
• Tempeh: Tempeh is a fermented soybean product that is high in protein and probiotics. It's made by fermenting cooked soybeans with a fungus called Rhizopus oligosporus.
• Miso: Miso is a traditional Japanese seasoning made by fermenting soybeans, rice, or barley with a fungus called koji. It's typically used to flavor soups, sauces, and marinades.
• Pickles: Pickles are cucumbers that have been pickled in a brine solution, which contains probiotics produced during the fermentation process.
• Kimchi: Kimchi is a spicy Korean side dish made by fermenting vegetables such as cabbage, radishes, and cucumbers with spices and seasonings.
• Sauerkraut: Sauerkraut is a fermented cabbage dish that is rich in probiotics. It's made by fermenting shredded cabbage with salt and other spices.

Adding these natural sources of probiotics to your diet can help promote a healthy gut microbiome, positively impacting your overall health and well-being.

How I get my daily probiotics

How can I get my daily probiotics if I can't drink kombucha?

The most obvious answer is to grab a bottle of probiotic supplements, which I may do again, but currently, one of my daily meals is a bowl of yogurt.

Most days, I make a nutritious mix of chia seeds, goji berries, walnuts, pumpkin seeds, nuts, and apricots on top of my yogurt.

It looks amazing, right?

I have a few variations of this, using cocoa powder and lecithin powder too. (the picture of cocoa powder with yogurt doesn't look appealing, but tastes great!)

I have learnt a lot from deep delving into the gut microbiome and been experimenting with different foods. It's been fun and I have discovered new foods that taste fantastic too!

In my recent round-up of 2022, I highlighted those goals that failed and what I learned going forward.

In short, fewer goals and more measurable.

So, here we go these are my 2023 goals for the year.

My 2023 Goals

This year I am focusing only on five goals for 2023. That said, the priority will be health/fitness, which was neglected in 2022, and growing my business.

Health and Fitness

My health took a big hit in August 2022, and I have struggled to get back healthy. This will be my focus in the next three months to get back on track.

I am also going to experiment with some additional supplements, namely NMN. I have been reading from longevity expert David Sinclair and experimenting with adding more diversity to my diet (thanks to listing to podcasts with Tim Spektor – check out this brilliant post).

My gut health has never been my priority, but the more I listen to Tim and others on the gut microbiome, the more I realize how much I underplayed the significance a healthy gut has on daily and long-term health.

To clarify, when I say “non-negotiable”, I am aiming for consistency here and hoping to achieve this each week 80% of the time.

Next week I am off to get my first of many blood and stool tests to see my baseline measures. Once I have these, I will post them and track these throughout this year.

Including those rather embarrassing readings from my weight scales too 😉

2-3x Business

This year we are looking to 2-3x the turnover of my business Human Tonik.

We doubled turnover in 2022, and this year looking to level up the brand with even further reach and release more brands.

We have began work on the above already and are super excited for 2023.

Read (consume) 24+ Books

It’s so easy to get the evening routine of binge-watching NetFlix. I noticed this a lot in the last two years.

I love buying books, but they sit there on my shelf – I sometimes have even repurchased the same book a few months later (I know!).

Here are just some of the cool books on the list for 2023!

Buy a house

Since moving to Malaysia over six years ago (wow, how time flies), I have said I wouldn’t buy a property here.

The reason was simple; rental yields are so low it makes sense to rent vs. buy, and even though expats can own property/land, it won’t necessarily be quick or easy to sell again.

Last year, though, I changed my mind about this.

Let me explain why.

We will be based in Penang for a long time, possibly 20+ years, at least until my kids have gone through school (that’s another 12 years).

Paying rent and having to move countless times is frustrating.

I also miss the sense of having our own home, as we did in London before we left.

There is much to be said about decorating your place how you want. Simply hang stuff on the walls without fear of losing your deposit.

There is a caveat to buying a house this year, though, it does depend on my business primarily because I do not wish to sell any of my investments to fund the house.

I have the motivation and time to crack on and get to work.

Unplug

It’s almost habitual to grab my iPhone and browse through mountains of content daily. Sometimes I kid myself this is for work, but often it's to get that little drip of dopamine release.

No more so than the first time I downloaded TikTok only to be presented with women dancing to cheesy dance music.

I left my phone at home by accident the other day before heading to the jacuzzi. Initially, I was annoyed, but then I realized it was an opportunity to experience first and be distracted second.

I am going to incorporate periods of no tech time.

Time to switch off (literally) and enjoy the quiet.

Maybe observe what’s happening around me instead of leaning forward and staring blankly at my phone.

Wrapping Up

I have been doing most of the above in the last few weeks of 2023. I am putting them up here so that at the end of the year, I remember what I committed to doing at the start.

With fewer goals and them being more aligned with where I want and need to place my focus, I am more confident of achieving all the goals.

The question will be to what extent and how the year will look in December.

If you have read this far, thank you. Have an epic year, and be accountable for where you want to be. You can even put your goals in the comments if you wish.

I set 9 goals at the start of 2022, in hindsight, this was clearly over-ambitious, and I should have had less and prioritized them.

This year was relatively tough, both physically and mentally. Let's go into the highs and lows by looking at the success of my 2022 goals.

Feedback on my 2022 goals

Here are the nine goals that I set at the beginning of 2022.

I gave them a score of 10 to reflect on how well I achieved them, along with feedback on what happened and, importantly, why.

I am back enjoying walks with the family, even my Dad has got into it!

Fitter and healthier (5/10)

This has been my biggest disappointment for 2022.

In 2020 I decided to prioritize my health since suffering from Chronic Fatigue Syndrome (CFS) in the late 90s.

I went from 71kg in January 2020 down to 63kg, but since then have crept up to 71kg as of today!

During 2021 I felt great and was getting stronger, and by focusing on good nutrition (thanks Supergreen Tonik) and sleep was healthier than I have ever been before.

I struggled with my health after getting COVID twice, ironically, the second time was worse and lingered for many weeks. This affected my fitness and health.

I was fatigued for weeks and suffered from brain fog similar to the early days of CFS.

Anyone who has experienced this knows that getting anything done is challenging, but not just that, it completely affects your mood, and you feel, what's the point?

I definitely felt like this on several occasions this year.

But I have to take ownership of this because I often knew I could do better.

I have to admit there were some occasions where I gave up and just focused on my business and neglected my health (ironic when you consider my business is a health supplement!).

Scale my business to 7-figures (10/10)

It’s been a great year for us.

We hit seven figures for the year and over doubled our 2021 revenue.

We achieved this by onboarding more affiliates and ambassadors and purposely scaling back on the expenses that affected our bottom line.

In August, we launched Red Tonik and was blown away by the response from customers. We sold 500 tubs in 7 days from just emailing existing customers of Supergreen Tonik.

I initially released Red Tonik from customers requesting we do a reds supplement. We developed a stand-alone site to test the response, and there was a clear demand for our reds.

This led to us developing our company site https://humantonik.com.

This year was massive for us, we are profitable and looking to expand in 2023 with new supplement brands.

Importantly, despite the challenges, I enjoy working in this business.

Adam holding a tub of Supergreen Tonik

12 Podcasts (7/10)

Although I have an ambivert and, in certain situations, enjoy being in the limelight, I dislike being on video or public speaking.

That’s why in 2022, I thought about combining my aversion to public speaking and growing my business I would try podcasting.

True to form, I rushed out and bought the needed gear, as I love to do. (A very nice RODE mic, stand, and lighting equipment).

I reached out to friends of friends to appear on their podcasts and did four in total.

I purposely stopped after four because it didn’t seem scary anymore, and the traffic value for the business wasn’t there.

This is because the audience wasn’t the best fit for purchasing customers, which I knew as they were entrepreneurial podcasts.

It was a great learning experience, and I may look to do more in the future.

Make some music (0/10)

There was absolutely no music this year, even though I bought some more gear or clarified software synths!

The reason is simple, though.

I wanted to spend less time on my laptop, so evenings, I looked to switch off (literally).

Weekends I spend with my family, and evenings are out, this leaves during the week, but I tend to be focused on my business during this time.

It’s clear that to get back into music, I would need to reduce my working time and allocate “music days” during the week.

Realistically this is possible by making changes in my business (see above).

Will we see Collusion (my solo band from the '90s) in 2023?

Playing my first gig at university

Less Netflix and more reading (8/10)

I try not to work in the evening and avoid the laptop as much as possible. This often meant I switched on Netflix and watched whatever caught my eye.

I noticed in 2021 that this often meant watching anything that looked mildly entertaining.

Now, I am more selective about what I watch and aim to spend less time with it.

This year I read a lot more.

I also purchase a LOT MORE books, in fact, I can’t read them fast enough!

This is a habit I enjoy and will do more of in 2023. I love reading physical books.

I still enjoy Netflix, I have finished watching the Japanese series “Alice in Borderland,” which was awesome, but it’s not the default behavior every night.

Books I enjoyed in 2022

More personal writing (5/10)

I wrote a LOT of content for my blog this year.

The content was more on health, wellness, and nutrition than personal writing.

This tied into my obsession with growing my business, and so I decided to write more about this and less on the personal writing side.

I am enjoying doing the interviews on Lifehacker Guy and looking to do more in 2023.

The year's outcome proved this to be a good move, so the focus will continue in this direction.

Increase Networth by 20% (7/10)

Financially this year was a mixed bag that ended up with my net worth being 30% less than in 2022.

My cryptocurrency portfolio took a huge hammering this year, and in the end, it looks like I got out just the initial investment.

There is a chance I will get my investment in BlockFi out, but I have written this off as I believe it’s unlikely.

This is a huge blow, to be honest.

When the news broke, I was in shock for a few hours and couldn’t help but feel regret for not selling at least 50% of my portfolio when it was worth $1.2 million in 2021.

Hindsight eh?

My wife was incredibly supportive and, within a few days, was positive and took this as a huge learning experience. Not only to protect the downside and to ultimately take profits on the way up!

On the plus side, my business has been fantastic.

We are profitable, and I took a healthy salary.

It also means the business is very sellable and, at current multiples, could double my net worth if I wanted to take this route. I don’t wish to see it because I enjoy running it and can see the growth potential for 2023 and beyond.

Conversational Mandarin (0/10)

I made zero effort here, and it’s not surprising (especially if I mention this to my wife, lol).

This is one of those goals that has been wishful thinking for years.

I have to decide to make this happen and prioritize this if I want this to happen.

Even the lovely ShaoLan Hsueh the creator of Chineasy.com has not encouraged to keep this habit 🙁

Better communicator (8/10)

Yes, but certainly not in Mandarin (see above), lol.

I made a more conscious effort to spend quality time with my family and improve my relationship with them.

Enjoying time with my kids.

Summary of 2022

These scores above are not looking good, eh?

I didn’t have positive habits this year to make realizing these goals remotely possible.

My focus was very much on business growth, which has paid off to the detriment of other goals, namely music/mandarin.

Now, I am putting together my goals for 2023, but this time they will be realistic and measurable.

I hope you had an amazing 2022 and are as excited for 2023 as I am. I wish you a Happy New Year.

The porn industry is growing drastically.

According to several reports, nowadays, the net worth of the porn industry is around $97 billion.

This money is sufficient to feed around 5 billion people a day.

You might be surprised that the porn industry makes more money than the NFL, the NBA, and Major League Baseball.

I'm sharing this information to make you understand how badly we all have this addiction.

12% of the internet is about pornography. The grasp is getting stronger with every day.

The primary reason you masturbate and are addicted to it is porn.

Have you ever thought that you don't masturbate when you don't watch porn?

Why?

First, let's understand that we must kick out porn to stop unneeded ejaculation.

Your body needs time to build semen.

It contains many essential nutrients as well, but when we waste it regularly, our body’s major priority becomes making semen, which could badly influence our physical and mental strength.

Taking a 7-day no-ejaculation challenge could fix those issues caused by PMO (porn/ masturbation/orgasm) addiction.

Still, it's not easy and demands extreme dedication and effort, but after crossing 7- the day mark, you'll notice some remarkable benefits.

Let’s dig deep into it and learn the benefits of not ejaculating for 7 days.

The Benefits Of Not Ejaculating For 7 Days

Staying Active

Regular ejaculation enhances laziness, and you can't perform even smaller tasks well.

You start delaying things, which eventually leads to guilt.

No ejaculation for 7 days gives you the energy to quit laziness and perform every task with complete devotion.

You'll feel you are not sabotaging things and finishing your work on time.

More Strength

No gym trainer would disagree that masturbation is bad for our mental and physical health.

Gym trainers recommend not masturbating regularly because it will block your muscle growth.

Masturbation decreases muscle strength and makes your body weak.

No ejaculation boosts testosterone levels and increases testosterone levels making muscles stronger.

Better Hair

Dry and thin hair, itchiness, and hair fall are widespread problems for someone who masturbates while watching porn.

No person likes baldness; still, we know that we can't help with our genetics; otherwise, we can do many things to stop it.

The primary step should be stopping masturbation because.

In 1976 endocrinologists confirmed masturbation may increase DHT levels beyond the body’s ability to control them. (Source)

In addition to that, regular masturbation significantly increases DHT and limits nutrient supply to the damaged follicles, thus causing hair loss.

Smoother Skin

Dull skin affects your self-confidence, and people think that you're exhausted.

Everybody wants crystal-clear skin, yet daily masturbation enhances the likelihood of pimples, acne, and oily skin.

You can notice the changes in your skin when you try 7-days of no ejaculation.

Vibrant Eyes

The average porn viewer may spend up to 2-3 hours/day staring at a screen, damaging their eyes in the process.

The screen’s blue light can lead to itchy and dry eyes and dark circles. No ejaculation is powerful; it gives our body an incredible amount of energy which brings insane changes, and on top of them is better eyesight.

Although not much research has been done in this field yet, it has been observed that an increase in testosterone levels may affect the eyes positively.

Improved Immunity

Are you getting sick often?

It could be because your immune system is weak.

It has been noticed that people who ejaculate regularly have weak immunity as compared to those who don't.

Not ejaculating for 7 days can improve your immunity, and you'll see that you are not getting sick now and then.

Higher Motivation

Motivation is essential if you want to pull something extraordinary into your life.

If you have big dreams but lack the desire to make them come true, the reason can be PMO.

You are wasting your time on fake things like masturbation and porn; these two block reality.

The reality is hard to digest.

Your competitors out there are growing every day. You have to take action today.

Otherwise, somebody else is already taking your place, and all you will be left with is; a lifelong regret.

What Happens If You Don’t Ejaculate?

When you don't ejaculate, there's nothing to worry about.

Sperm that isn't ejaculated gets reabsorbed by the body or comes out of the body during a nocturnal emission.

You may recall “wet dreams” when you were a teenager.

You can experience those dreams at any time in your life.

And ejaculation also doesn't influence your sexual desire, fertility, or functioning.

One survey also confirmed that if you limit ejaculation, sperm quality may improve. (Source)

Another research claims that abstaining from ejaculation can boost testosterone levels.

Theoretically, if you don't ejaculate for many days, you might have enhanced T-levels.

Low testosterone levels can impact your sex drive, energy levels, and mood negatively.

It can also cause erections problems, higher body fat, and loss of muscle mass. (Source)

What Happens If You Stop Ejaculating

If you stop ejaculating for a certain period — be it days, weeks, or months; it can dramatically positively affect several aspects of your life.

Mental Benefits

Abstaining from ejaculation can lead to a myriad of positive physical, mental and emotional health benefits.

You may realize a reduction of anxiety or stress in your life, along with an interrelated boost in motivation when it comes to your job, completing a project around the hour, or chasing your goals.

Perhaps most specific is the improved sense of self-control you'll get from semen retention.

Spiritual Benefits

A lot of men who practice semen retention have said that they feel more happiness and satisfaction in their lives.

Some men say that stopping ejaculating made them more focused on other facets of their life.

Physical Benefits

Although there should still be more research in this field.

The bulk of studies around this subject claim higher levels of testosterone.

Things like a boost in energy and mood, along with a decrease in fats, are some results one can expect from semen retention.

Perhaps the most thrilling news is that the scientific perks of not ejaculating may show up faster than you’d think.

A 2018 study found that not ejaculating for less than 24 hours was linked to improved sperm motility. (Source)

The longer one man doesn't ejaculate, the more positive things get.

A 2003 study of 28 participants noticed an increased level of testosterone.

The testosterone level was elevated in those who practiced semen retention for 3-weeks straight.

This all shows the physiological benefits of not ejaculating for days. (Source)

Sexual Benefits

Many men who have stopped ejaculating for a particular time have said that doing so has improved their stamina and sex lives.

A more intense, longer orgasm is the most significant result.

The Benefits Of Not Ejaculating For 7 Days: Conclusion

Finally, there are several health benefits for men who refrain from ejaculating for several days.

However, more research is needed to unequivocally determine the timeframe and nature of these benefits.

The takeaway for men is that they are not harming themselves; it will help them gain better control over their life and health.

I was wrong. I soon realized this when I first got introduced to the squat toilet.

For Thais, this was no problem as they could easily do the Asian Squat, for me I had to do what I now discovered is a hybrid Asian / Slav Squat.

Since moving to Malaysia I see people easily doing the Asian Squat every day, including my wife and kids, and so I thought I would research why this relatively simple move is impossible to do.

What is the Asian Squat?

The Asian squat is a variation of the traditional squat that is often used in Asia for sitting on the floor or using the toilet.

The Asian squat is used while performing everyday tasks, such as eating, reading, smoking, doing the laundry, talking on the phone, and even for squat toilets.

The Asian squat is not so much used for training in Asia but is a common resting position.

Spending time with my inlaws I often see them doing the Asian squat. And when I try the Asian squat it looks more like Charlie Chaplin squatting.

After researching how to do the Asian squat I realized I was doing a slav squat instead.

Asian Squat vs. Slav Squat: What’s the Difference?

There are two main types of squats: the Asian squat and the Slav squat. The Asian squat is done by sitting back on your heels, while the Slav squat is done by sitting down between your feet, with the feet often pointing outwards.

The Asian squat is said to be better for your knees, as it puts less pressure on them. It also works your glutes and hamstrings more, which can give you a rounder butt.

The Slav squat is said to work your quads more, making them stronger.

Photo credit the Strand

The Benefits of the Asian Squat

The Asian squat is a posture that has many benefits for the body.

When done correctly, it can improve flexibility, increase blood flow, and strengthen the muscles and joints in the legs, hips, and buttocks.

Additionally, it can help to improve balance and coordination.

Dangers of the Asian Squat

Although the Asian squat can be more comfortable and efficient than sitting in a chair, there are dangers to the Asian squat that people should be aware of.

When sitting in the Asian squat position, the knees are bent and the feet are flat on the ground. This position puts a lot of pressure on the knees and can cause pain and discomfort. It can also lead to knee injuries.

In addition, when sitting in this position, the back is not supported which can lead to back pain. The muscles in the back have to work harder to keep the spine in alignment, which can cause fatigue and back problems.

The Asian squat is not recommended for people with health conditions such as back pain, knee pain, or obesity.

How to do the Asian Squat?

The Asian squat is a low-impact exercise that can be done anywhere with no equipment needed.

This exercise is great for beginners because it's simple and easy to follow.

Why Can't Everyone Do the Asian Squat?

There are a few things that will make doing the Asian squat difficult for most people.

Greater Flexibility

The Asian squatting position for most people is much deeper than the squatting position used in most western exercises. This deeper squat requires more flexibility and practice to be able to perform properly

Increased Pressure on Knees and Hips

The Asian squatting position puts a lot of pressure on the knees and hips, especially if you're not used to it.

Feet Closer Together

Many Asians stand with their feet close together, giving them less range of motion overall compared to someone who squats with their feet wider apart.

Leg Length

Many Asians have shorter legs than Caucasians and therefore often have difficulty reaching the ground with their toes.

Abdominal and Thigh Muscle Stength

Many Asians use a lot of abdominal and thigh muscles when squatting which can make it difficult for those who are not used to this type of muscular engagement.

Practice

Mastering the Asian squat can take time and effort and many Asians are squatting as kids throughout old age, but with some practice, it becomes easier and more rewarding.

Despite all these factors, there are some people who can do the Asian squat with relative ease.

Ready for the Asian Squat Challenge?

I have noticed how my levels of flexibility have decreased as I get older and so learning how to do the Asian Squat gives me an opportunity to work on this.

Everyone can learn how to squat deep with enough practice and mobility work – so I have set myself the challenge of performing the Asian Squat.

At the very least I expect to improve my leg mobility and I may even be able to use the squat toilets in Asia without going into uncomfortable shakes!

That little red dot on the top right corner.

That tiny vibration in your pocket.

That fattening burger.

That, my friend, is a temptation that you cannot resist.

Let’s be honest, we’ve all had our moments – just one episode, just one bite, just one game… Even though we know we shouldn’t be doing it — that it’s unhealthy — we get too carried away by the urge and regret our decisions later.

That is an unhealthy lifestyle and you could have dopamine levels too high.

There is hope if you are struggling with an addiction to dopamine-producing activities. There are steps you can take to detox from dopamine and regain control of your life, I will take a look at how to do a dopamine detox the right way.

What is Dopamine?

If you’ve been unhappy about your lifestyle, having realized that you are either too addicted or just spending leisure time doing things you don’t really enjoy; chances are, you’ve come across our dear friend – dopamine.

Dopamine is widely known as the “pleasure chemical” in our brain that rewards us with, well, pleasure. It’s not, however, entirely true.

The like and want are two things, and dopamine has to do with the former (1).

For example, you might want to scroll through Facebook, thinking it’ll de-stress you. Sadly, it’s totally possible (and often the case) that you end up bored after hours of unproductive resting.

Well, dopamine, the motivation chemical, urged you to open Facebook. But it doesn’t necessarily promise to reward you for doing so.

In the end, you end up wasting time and asking yourself the question:

How can resting and de-stressing be so hard?

What is a Dopamine Detox?

If anything I’ve mentioned thus far sounds like you, or you are asking yourself the same question, then it’s due time for a dopamine detox.

Now, what is a dopamine detox?

A dopamine detox is when you unplug yourself from the “urges” for a while (2). The “urges” could be anything that stimulates dopamine production: the red dot on the app, a vibration in the pocket, or the sight of a Burger King poster…

The goal is to tone down the dopamine production in your body to achieve or restore a healthy balance.

Detox can range from putting your phone away for a few hours per week to shutting notifications off for days or even months. Your choice.

Some argue that a true detox involves avoiding any kind of activity that triggers dopamine production; and therefore, halts all dopamine activities in the brain. This, sadly, is unachievable as discussed in the fasting (insert link) section.

Why do a Dopamine Detox?

If this is entirely new to you, you might be hesitant to try it. It does require some self-discipline and sacrifice.

The list goes on. Generally, it helps you regain a healthy, productive lifestyle.

Besides the practical benefits it brings to your life, there’s another reason why you need to do it: the damaged dopamine receptors.

Sustained unhealthy dopamine production damages the receptors. As a result, the receptors are less sensitive and decrease in number.

Think of it as an overused knife. The blade is no longer sharp – it takes more time and effort to slice meat.

Similarly, damaged receptors build up a tolerance to the stimulus, meaning you will need more of the stimulus to feel the same degree of excitement you felt before. One mug of coffee means a lot to a Middle Schooler, but not so much to a Graduate student.

To heal those receptors, you need a dopamine detox.

How Long Does it Take for Dopamine Receptors to Heal?

Great, now I know my receptors are damaged. How long does it take for it to heal?

There is not a definite number of days, but experts agree that it takes time. General lengths range from two to twelve weeks (3).

It is important to remember that the brain is a complex organ, and re-wiring it is a gradual process. Rapid, radical changes tend to be unsustainable and don’t last very long. Persistence is key.

When to Stop a Dopamine Detox

There's no one-size-fits-all answer to the question of when to stop a dopamine detox, as the decision will depend on a variety of individual factors. However, some general guidelines can help you make the decision.

If you're experiencing intense cravings and overwhelming urges to use dopamine drugs, it may be time to stop the detox. Likewise, if you're feeling extremely anxious or depressed or your mental or physical health is starting to suffer, it may be time to call it quits.

It's also important to listen to your body and pay attention to any warning signs that may suggest you're not ready to stop detoxing yet. If you experience extreme fatigue, dizziness, nausea, or other physical symptoms, it may be wise to take a break from the detox and resume later when you feel stronger.

Can We Alter Our Dopamine Levels by Fasting?

Alright, dopamine detox sounds logical and beneficial. The goal is to regulate dopamine production via avoiding triggers.

I can do it. I've done intermittent fasting before, and even fasted for 2-days straight. I’ll just do the same thing and abstain from all (guilty) pleasures.

Behold, do not fall for the #dopaminefasting fad.

Dopamine fasting is not a good idea, and we have very limited control over dopamine production in our bodies.

First of all, the body produces dopamine all the time. It is an organic thing for the body to do. Even during a detox, it’s a bad idea to try to have no dopamine at all. In fact, too little dopamine results in depression, anxiety, and fatigue, etc. (4).

Secondly, it is practically impossible to abstain from all stimuli. The body regulates its dopamine level all the time. It is dynamic. Even the blue sky can be a stimulus.

Thirdly, there is no scientific research to prove the effectiveness of dopamine fasting (5). In fact, the “tolerance break” people tend to give themselves, analogous to a cheat day in dieting, does not feel any more intense or vivid just because of the fasting.

Tips on How to do Dopamine Detox

Ok. What should I do then?

Again, persistence is key. A rule of thumb for dopamine detox is that it does not drastically affect your normal daily life.

Take baby steps and stick to them. Progress is slow but steady.

Again, no extremes, just simple, doable tasks over a long period of time.

Another option when doing a dopamine detox is by using supplements such as L-theanine or Rhodiola Rosea.

These supplements help increase serotonin and GABA levels, which can help reduce cravings for dopamine.

Related: Supplements to fight fatigue and stress

Summary

Dopamine detox is a great way to heal the damaged dopamine receptors and regain a healthy lifestyle. However, this gradual process is often mistaken for something completely different.

The answer; delay instant gratification.

Instead of expecting instant results and imposing strict, unsustainable discipline upon ourselves, we should be patient and start with easy tasks.

You can read the post in full, but it was a challenging year despite making good progress in many areas of my life. With the power of hindsight, I can pinpoint where I went wrong!

In January 2020, I failed to outline my goals for 2021, which meant I was pretty directionless as a result. I don't want to make the same mistake this year, so I am outlining what I want to achieve in 2022.

My 9 Goals for 2022

In the past, when I've written down my goals for the year, they have been too ambiguous, making them almost impossible to measure and quantify. I struggled to track them, and it was no surprise that I didn't achieve many of them, or did I?

Each goal will show how I will measure and track my progress to avoid falling into this trap again.

So, let's jump into the first goal; of course, this is about weight!

Fitter and healthier

Predictable, right?

I made great inroads in 2021 to reduce my weight and develop healthier habits, I got derailed and can only blame myself for this.

I briefly reached 62kg and enjoyed how my clothes fit so much better – having smaller moobs was great too!

It's not just about overall weight but about being healthy and active.

I am more active now than I was 2 years ago, and I will continue to ensure I have more than 10,000 steps each day.

Each day I track approximate calorie intake, total and quality of my sleep (I use the Oura ring), I will continue to do so with targets along the way.

I aim to reach 7 1/2 hours to 8 hours of sleep each night with a daily readiness score of 80+, ideally 85.

I am currently 66kg, my target is 1kg less each month to be under 20% body fat and under 62kg by May/June 2022 – completely achievable without being stressful.

Readers of my blog know that I have suffered from Chronic Fatigue Syndrome for 25 years now, which means that jumping into an exercise program is impossible.

Slow and steady is the answer here, along with being super consistent, so I will continue my 10,000 steps each day and introduce bodyweight exercises and eventually some light weights.

My target for 2022 is to be able to do 30 push-ups and 100 crunches in one go, challenging for sure but I believe achievable.

Photo by Lifehacker Guy

Scale my business to 7-figures

I started Supergreen Tonik in August 2019 and in the two-full years of running, this company saw 45% year-on-year growth.

There is still much further to go and am looking to reach a 7-figure turnover in 2022.

I know my brand sells – we have sold thousands of tubs so far.

The challenge is getting more traffic, so I will be promoting the brand story via podcasts, video, and other content.

The focus will also be on improving the copy and content, both informational and our sales.

I am also releasing other complimentary brands to have the ultimate supplement bundle, so watch this space.

Photo by Lifehacker Guy

12 Podcasts

For someone who likes to talk I shy away from podcasts and videos. As part of my strategy for growing my business, I have decided to overcome this fear and share my story on podcasts.

Friends and family have told me many times last year that I have a story that should be heard, so I am growing a pair and doing it.

Featuring on podcasts will also help me overcome my fear of public speaking, and so it's a win-win.

I have already got myself booked onto my first podcast and will aim to be featured on 12 podcasts in 2022.

Make some music

I am a massive EDM fan (check out my post on seeing Armin Van Buuren in Bangkok in 2019) and have been for years.

I first started making music when I was 14 years olds with my computer. Again at university, I formed my one-man-band called Collusion and played a few live gigs.

I have been saying for years about getting back into making EDM music, I even have all the gear.

Since making music 20-years ago technology has moved on considerably. There is a huge learning curve with the software, there is no avoiding it, I have to deep dive into being proficient with the tools before even composing any tunes.

The best way is learning whilst doing, and so I am going to produce a few of the tunes I wrote years ago.

My dream would be to perform live, but baby steps first – let's produce some tunes!

My target is to get three tunes ready for June 2022 and then another 5-6 by the end of the year.

Photo by Lifehacker Guy

Less Netflix and more reading

I try not to work after putting my kids to bed, so most evenings, I relax and unwind watching Netflix.

It's so easy to switch on the TV and binge-watch a series that lately, I have become frustrated with this habit.

When I am surrounded by hundreds of books (literally) in my condo, amazing pool and gym downstairs, it's not like there aren't alternatives within reach.

The number of unread books I own would take me years at this rate. And so, I am going to work on reading 3-4 books each month for 2022.

More personal writing

I enjoy sharing personal stories on this blog and noticed in 2021 this has declined.

This year I will share more of my past and current experiences and aim to write two or three of these each month.

I am going to also double down on the Lifehacker guy interviews as I enjoy getting to know new people and discovering their back-story. There are 8 interviews in the pipeline, from individuals doing unusual jobs to those living extraordinary lives.

Increase Networth by 20%

In 2021 I saw my personal net worth increase by 33%, and I want to continue seeing this upward trend.

The purpose of this is to be able to have 100% passive income by the end of 2023.

This will be super empowering, knowing that we can do what we want and pretty much where we want with our lifestyle paid for.

I have been striving for this since I first discovered the digital nomad lifestyle over 20 years ago.

My target of increasing my personal net worth by 20% in 2022 means that our lifestyle could be 80-100% passively funded, a superb position to be in for future financial security.

Conversational Mandarin

Since 2016 my family and I have been living in Malaysia, and although most people speak English, my inlaws mostly speak Mandarin.

I am missing out on not speaking and understanding Mandarin.

My wife speaks to our kids 80% of the time in Mandarin, so they understand.

Although I have tried to learn a few times I always stopped. There are no excuses, I am definitely lazy when it comes to learning languages.

I am still not 100% clear how I incorporate learning Mandarin into my daily habit so that I stick with it.

Ultimately to be a proficient Mandarin speaker I need to speak it and learning from a book is not going to be enough.

I was thinking of having a “Mandarin day” each week where I look to only speak Mandarin would push me to learn and importantly for me, remember the words.

Better communicator

I love to talk, but I really struggle to listen.

I am exactly like my Dad. So you can imagine the two of us talking can sometimes be challenging.

I regularly think more about what to say than listening to others. This frustrates me, so it definitely frustrates others.

There is no hack that I am aware of to combat this other than being more personally aware.

Listening and hearing are not the same.

In 2022 I will talk less and listen more.

No worries though, there will still be inappropriate jokes 😉

Final Thoughts on my 2022 Goals

Some of my 2022 goals are familiar as they have appeared in previous years, other goals are new.

Overall they strike a balance of enough discomfort to strive forward and to be achievable.

I spent many years shaping my lifestyle to be able to live on my terms with just enough “stress” to encourage personal development and growth.

I am super excited for 2022, I am actually hoping it's not easy, as we all need a little fear and challenge to level up and thrive.

Whether you’re someone that struggles with insomnia, you want to improve the speed it takes you to get to sleep, or you simply want to get knowledgeable about how to fall asleep faster for yourself in the future or for someone else right now, this article is here to help!

Sharing specific techniques and practices I will tell you exactly how you can fall asleep in 10, 60, or 120 seconds.

Additionally, I’ll also share some expert sleep tips to help you fall asleep faster.

So, are you ready to fall asleep faster and sleep better? If so, keep reading!

Why Is Sleep So Important?

Sleep is one of the most important aspects of health, even though people, unfortunately, overlook its importance.

Sleep is not only essential in order to live, but good sleep is incredibly important because it allows us to properly recharge for the next day.

When we sleep, the body is put into a state of rest and repair.

Getting an adequate amount of sleep, allowing your body to rest and repair itself, ensures that your weight is properly managed, the heart is as healthy as possible, your cognitive function is supported, the immune system is boosted, your libido is strengthened, and your overall level of health and wellbeing is improved.

Without adequate sleep, the body struggles to maintain a strong level of both physical and mental health – this is why after a bad night’s sleep you will notice that you are more irritable, struggle with concentration, feel colder, and feel a higher level of pain if you hurt yourself.

How To Fall Asleep in 10 Seconds: Use The Military Method

Although falling asleep within 10 seconds might sound a little far-fetched, with the military method, first described in the 1981 book, Relax and Win: Championship Performance, by Lloyd Bud Winter, can help you achieve this!

This method has been proven to help pilots and military personnel fall asleep in 2 minutes or less (since this is around how long the practice takes to complete), so even if it takes you a little longer than 10 seconds from start to finish, once you’ve finished the practice you should find yourself falling asleep.

How To Fall Asleep in 60 Seconds: Use The 4-7-8 Breathing Method

The most commonly known method to fall asleep within 60 seconds is the 4-7-8 breathing method.

This method combines meditation and breathwork to calm both the mind and the central nervous system to make you fall asleep within 60 seconds.

How To Fall Asleep in 120 Seconds: Use Paradoxical Intention

If you have tried the methods above and cannot fall asleep in 10 or 60 seconds, you may be better off trying to fall asleep in 120 seconds. The best way to do this is through a technique called paradoxical intention.

Paradoxical intention is exactly what it sounds like – you’re telling yourself the opposite of what you actually want to happen! It’s reverse psychology!

Most people that have insomnia struggle to sleep even more when they try to concentrate on sleep, because it works against them. So, instead, research has shown that by concentrating on staying awake, people actually tend to fall asleep!

Falling Asleep Fast: The Bottom Line

We all know the importance of sleep, right?

Knowing this fact doesn't always make getting more sleep when you want, or need it. Of course, as my wife reminds me regularly, getting to bed earlier will help you get more sleep.

But if next time, you're struggling to get to sleep it would be worth giving one of these methods a go.