The Best Exercise to Build The Willpower Muscle 171

get up early to build the willpower muscle

Willpower is like a muscle – the more you train it, the stronger it gets.

There are many little things we can do to practice it.

But always keep in mind that it’s a finite resource and if we do too many things that requite willpower in the first part of the day, we may use it up and end up making poor decisions later.

So be patient, and most importantly – consistent.
And through time, the muscle will be developed and you’ll have a lot more willpower.

The simplest and best exercise you can do in order to increase it is to start getting up earlier than you do now.

Why is it so successful:

• it’s something you really don’t want to do as the bed feels so comfortable;
• if you manage to do it, you feel proud of yourself;
• it has many side benefits like having more time, being more productive, being serious about your habits, focusing more easily, and the chance to add many pleasant activities to create a morning routine;
• you’re doing it only for yourself – it’s self-discipline;
• it’s a proof that if you start doing that, you can do many other successful changes too.

I urge everyone to start doing it right now.

It requires willpower – yes. But just a little as the only thing you need to do is get out of bed (here are some easy ways to do it), and once you’re up – you don’t really need to go back. So the actual willpower building exercise takes just a few minutes.

Don’t give time to your mind to think of excuses as to why you should stay in bed, don’t lie in there for just a few more minutes, don’t check your phone or read a book – just get up without thinking about it.

You’ll actually have to trust yourself. At any other moment of the day you completely realize that it’s great for you to get up with the first alarm, but when the moments comes your mind plays a different scenario and tries to convince you to stay in bed.

Don’t listen to it. Know how grateful you’ll be later and how easier it will be to do it again tomorrow.

There’s no other habit like that which helps you improve many other areas of your life too:

you start going to bed earlier;
you have time to plan your day;
you have time for yourself;
can drink your coffee in peace;
feel inspired by the early morning;
have a morning routine;
can do some reading or writing;
and many more.

So if you want to change your life, build better habits and become a new person, and don’t know where to start – this is it. Simply wake up earlier tomorrow and start doing stuff.

It starts by going to bed earlier tonight, but you may end up lying with your eyes open for hours.
In that case, the best thing I’ve found to work is to go to sleep whenever you feel like it.

You’ll be tired tomorrow, true! But sacrificing your rest for one day is totally worth it as you’ll go to bed super early the next one and will thus make the early morning possible.

What time do you get up? And what’s the first thing you do after that?
Do you think waking up early has this much to do with building willpower?

See also:

How to wake up early: The definite guide
Why you should become an early bird
6 ways to strengthen your willpower muscle
How to wake early when all you want to do is sleep
Conquering the alarm clock

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Facts on Saturated Fat and How it Affects Women’s Health 12

Facts on Saturated Fat and How it Affects Women's Health

If you’re confused about what food are good for you today, but bad for you tomorrow, you’re not alone.

Take fat, for example. One day, all fats are bad. Then we’re told we need healthy fats. Another day, the perception of what’s considered ‘healthy’ fat is under scrutiny. Here’s the skinny on saturated fat.

The Truth About Saturated Fat

Just a few decades ago, fat was the enemy, especially saturated fat as found in butter and other animal-based food products. They’re the kind of fats that solidify at room temperature, which is due to their atomic makeup; the carbon cells are completely covered, or saturated, by the hydrogen cells.

Foods that contain saturated fats include:

– Red meat
– Eggs
– Cheese and other dairy products
– Poultry
– Pork
– Palm and coconut oil

Saturated fat was thought to cause high cholesterol and ailments like heart disease. However, new research has shown that a diet that includes saturated fat and reduces carbohydrates actually has the opposite effect, especially in women over the age of 50. This has led to the rise of low carb and paleo diets.

The benefits of saturated fat has been studied by researchers, dietitians and journalists like Nina Teicholz, whose book, The Big Fat Surprise, summarizes nine years of research on the subject of saturated fat and women’s health.

The conclusions reached by many who’ve viewed the data are that there is no conclusive evidence that saturated fat causes heart disease or obesity when eaten as part of a balanced diet. In fact, over the period between the first recommendations by the American Heart Association demonizing fat in 1961 and now, heart disease, obesity and related conditions have increased.

How Did Saturated Fat Become the Enemy?

The big turning point came after the release of the so-called “Seven Countries” study conducted by Ancel Keys. This research – and false conclusions – looked at diets around the world. Keys determined that the seven countries with the highest rate of heart disease also consumed the highest amounts of saturated fat.

What the study overlooked, and what turned out to be the real cause of adverse health effects, was that people in these countries also ate the highest amounts of processed carbohydrates and sugar. The problem was that Keys went in with a hypothesis about the correlation between fat consumption and heart disease, and rejected any findings that didn’t support his theories.

What’s it All Mean?

We’re not suggesting that fat doesn’t raise cholesterol, which is a contributing factor in heart disease. However, certain kinds of cholesterol are beneficial, even necessary, to good health.

Adding modest amounts of saturated fat and reducing sugar and refined carbohydrate consumption increases the HDL (good) cholesterol and lowers LDL (bad) cholesterol. The trick is to choose the right kinds of saturated fats, not deprivation.

Food With Beneficial Saturated Fat

The right levels of saturated fat in your diet allows you to enjoy eating again. Food tastes better and is more filling, which means less temptation to binge and less over-eating. Choose saturated fat from healthier foods like coconut oil instead of vegetable oil, and grass-fed beef over grain-fed.

If you’ve been depriving yourself and avoiding ‘real’ foods like red meat, cheese and butter, this is good news. The best diet for anyone is one that uses moderation without necessarily excluding entire food groups.