This morning I woke up at 4:30. I got dressed, drank my vitamin water with magnesium as well as a cup of tea.
But the first thing I did was eat 3 buns for breakfast. Something I wouldn’t usually do.
I thought it would give me more energy, but the large amount of liquid combined with running made me nearly cake my pants mid run.
I was supposed to run 5.4 KM but I only managed 3 until i had to walk and use all my energy to focus holding my bladder.
I will never ever again eat before any of my runs no matter how long they are. This isn’t the first time it’s happened and there will not be a third.
After my run I immediately had a shower as soon as I got home and now I am at my aunts house where I just finished doing 40 (10×4) Push Ups and 40 (10×4) Sit Ups.
To summarize, this mornings exercise has been:
3KM Run
10×4 Push Ups
10×4 Sit Ups
I currently Sit at 73-74 KG
So why shouldn’t I eat before running?
You shouldn’t eat before running because it increases metabolism. During and after excercise.
When you run, your heart rate increases, and your body burns more calories to meet the higher energy demand. High-intensity running, such as interval training, can have a greater and more sustained effect on boosting your metabolic rate.
Immediate and short-term effects
During exercise: Running immediately speeds up your metabolism as your body works harder to fuel the muscles, burning more calories.
After exercise: Your metabolism stays elevated for a period of time after you finish running, a phenomenon called the “afterburn effect”. This effect is more significant with higher-intensity runs.
Long-term effects
Improved efficiency: As you run more regularly, your body becomes more efficient at burning calories and using energy, which can lead to a faster overall metabolism.
Building muscle: While running is primarily an endurance activity, incorporating strength training can further boost your metabolism because muscle tissue burns more calories than fat tissue, even at rest.
Progress Photos
Thank you for reading
If you’ve made it this far, thank you again for reading, be sure to subscribe to join me on my fitness journey.
This post was created with the aid of Google AI “Gemini” and is written for documentation and entertainment purposes only. Always do your own research and be skeptical about everything you see and read on the internet.
I dedicate Saturdays my cheat days.
A few years ago, I read a book called “Laws of Human Nature” by Robert Greene.
There is a so called “Law” of human nature called the “Law of Repression” in the Ninth chapter of the book titled: “Confront “our Dark Side”.
I tend to avoid alcohol, but being sober and responsible all the time can lead to internal conflicts and a feeling of nihilism.
This is why I’m going to be sipping red wine out of a bottle with a sports lid because I heard it in a song “Pink Life” by pink guy.
One of the hardest Pink Guy songs without a doubt.
Anyway, back to confronting our dark side from our mentor Sharon.
Sharon here today will tell us how to confront our inner demons.
Confront Your Dark Side -The Law of Repression
The Shadow, borrowed from Jungian psychology, refers to the repressed, denied, and hidden aspects of your personality – the parts you deem “dark,” socially unacceptable, or weak. This includes selfish impulses, aggression, irrationality, jealousy, and insecurities.
Here is a concise summary of Greene’s perspective on the Shadow and the process of integrating it:
The Shadow and Repression
The Cause of the Shadow: From childhood, we learn to repress certain natural impulses- like aggression, rebellion, or intense emotions-in order to fit into society, please our parents, and wear a polite, agreeable social Mask. These repressed elements don’t disappear; they are pushed into the unconscious, forming the Shadow.
The Danger of a Denied Shadow: If you refuse to acknowledge or confront your Shadow, it gains independent, unconscious power over you. It can manifest destructively in moments of stress or crisis, causing irrational emotional outbursts, self-sabotage, and behavior that seems “out of character” to others (and even to you).
The Four Steps to Integrating Your Shadow
Greene advocates for integrating the Shadow to become a more complete, authentic, and effective person-an Integrated Human. The integration process involves four main steps:
See the Shadow (Self-Awareness): This is the hardest step. You must honestly look for the indirect signs of your Shadow.
Look at your emotional outbursts: Moments of extreme touchiness, defensiveness, or irrationality are leaks from your Shadow.
Look at your projections: The qualities you despise, criticize, or are intensely jealous of in others are often unacknowledged aspects of your own Shadow being projected onto them.
Access your childhood self: Reflect on the wilder, more intense, or rebellious spirit you had before it was “trained” out of you.
Embrace the Shadow (Acceptance): Your goal is in full, non-judgmental acceptance of this hidden part of yourself. You must accept that you, like everyone, are a complex mix of “good” and “bad,” light and dark. You are not trying to eliminate these impulses, but to accept their existence as part of your fundamental nature.
Explore the Shadow(Channeling Creative Energy): Greene suggests that the shadow contains immense, primitive creative energy and original thought that your conscious, rational mind lacks.
Explore your less conscious thoughts: Pay attention to your dreams, intuitions, and free associations.
Find constructive channels: Channel the energy of your Shadow-e.g., your aggression, intense desire for control, or ambition-into productive activities like your work, entrepreneurial ventures, or creative pursuits.
Show the Shadow (Controlled Expression): You must learn to assert yourself more and compromise less, caring less what people think of you. The final step is controlled, strategic expression of the Shadow’s positive aspects:
Assertiveness and Confidence: Use the power and intensity of your Shadow to be more assertive, stand up for yourself, and defend your work.
Authenticity: By showing controlled, authentic glimpses of your real character (which includes your Shadow), you appear more compelling and less fake to others, which can be liberating and attractive.
In short, integrating your Shadow is the path to achieving a higher level of self-mastery by taking control of your complete human nature instead of letting its denied parts control you.
Thank you for reading.
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This morning I woke up at 6AM and nourished myself with Multivitamin and Magnesium drink.
Then I did 10×4 Overhead Barbell Press.
I am currently laying a foundation for my workout routine.
I am also going to do a marathon on the 17th of May in Riga.
I have ran a half a marathon before without much training therefore I believe having 211 days to train is a good goal which will help motivate me to get out of bed and train. Just below Is my blog post of that day.
With the 2026 Rimi T-shirt and medal shipping as well as the entry fee, the total cost adds up to 90.99 EUR.
With this In mind, I am going to spend Saturdays and Sundays resting and pushing myself on week days two to three times per week. I have upgraded from 2.0 KM to 5.7 KM runs so I think resting is necessary for my body to recover.
The Concise Book of Minerals Is also close to finishing. In the book, I am adding RDAs and Dangers of Exceeding the Upper limits and daily recommended allowance as a bonus feature.
That’s enough rambling for today, let’s get into fluoride.
Fluoride
Benefits of Fluoride
Prevents Tooth Decay (Cavities)
This is the most significant and well-documented benefit. Fluoride helps block the acid attacks form plaque bacteria and sugars that cause demineralization.
Strengthens Enamel (Remineralization)
Fluoride actively works to put lost minerals back into the tooth’s surface. The new surface it creates is stronger and more resistant to future acid erosion.
Reverses Early Decay
In the very early stages of decay, before a full cavity forms, fluoride can stop and reverse the damage by promoting remineralization.
Inhibits Bacteria
It helps reduce the ability of caving-causing bacteria in your mouth to produce harmful acids.
Signs of Deficiency
Increased Risk of Dental Caries (Cavities)
This is the most common and recognizable sign. A lack of fluoride leaves the tooth enamel weak and susceptible to the acid produced by mouth bacteria, leading to:
Higher frequency of cavities.
Increased progrssion of tooth decay.
Greater loss of minerals (demineralization) from the tooth surface.
Weak or Brittle Bones (Potential Osteoporosis risk)
While this is less common and the link is still under research, fluoride is stored in bones and is necessary for bone formation and health. Chronic deficiency, particularly in children and older adults, can increase the risk of developing:
Weak or brittle bones.
Increased risk of bone fractures.
Sources of Fluoride
Fluoride sources can be categorized into two main groups: Systemic (ingested) and Topical (applied to the teeth). The three primary sources of fluoride are:
Water (The Major Source)
Fluoridated Community Water: For most people in areas with this public health measure, the largest source of fluoride comes from tap water, which is adjusted to an optimal level to prevent tooth decay.
Natural Water Sources: All natural water sources (rivers, lakes, groundwater, wells) contain some level of naturally occurring fluoride, though the concentration varies widely based on local geology.
Beverages: Drinks prepared with fluoridated water, such as coffee, tea (especially black tea), sodas, and juices, will contain fluoride.
Dental Products (The Major Topical Source)
This is a direct and highly effective way to strengthen the enamel.
Fluoride Toothpaste: The most common source for tropical application.
Fluoride Mouth Rinses: Available over-the-counter and in higher-strength prescription formulas.
Professional Treatments: Gels, foams, and varnishes applied by a dentist or dental hygienist during a check-up.
Fluoride Supplements: Tablets or drops, typically prescribed by a dentist or doctor for children in areas with non-fluoridated water.
Food Sources
Fluoride is naturally present in trace amounts in many foods, though the concentrations are generally much lower than in water or dental products.
Tea: Black and green teas are well-known to be high in fluoride because the tea plant naturally absorbs it from the soil.
Seafood: Fish, shrimp, and crab are good sources, as fluoride is concentrated in the ocea.
Grapes and Products: Grapes, raisins, and wine contain varying amounts.
Foods Prepared with Fluoridated Water: Cereals, cooked vegetables, and other processed foods prepared with fluoridated water will have a higher fluoride content.
RDA, AI and UL
The Recommended Daily Allowance can vary based on a persons age and gender, here is a table for your convenience.
Key Points to Note:
Sources of Intake: Total daily intake includes fluoride form all sources, such as fluoridated water, food, and swallowed toothpaste. For most people, the main source of intake is fluoridated drinking water.
Adequate Intake (AI): The AI is based on levels of fluoride intake shown to reduce the incidence of dental caries (cavities) while minimizing the risk of dental fluorosis.
Tolerable Upper Intake Level (UL): The UL is the maximum daily intake unlikely to cause adverse health effects. For children up to age eight, the UL is much lower because excessive fluoride intake during this period can lead to dental fluorosis (a cosmetic change to the tooth enamel)
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