Ravensong Poetry And Writing Blog by Donovan Baldwin

Garcinia cambogia is a tropical fruit that comes from the Malabar tamarind tree, native to India and Southeast Asia. It's also known by other names like brindleberry and gamboge.

Historically, the fruit and its rind have been used in traditional medicine and culinary practices. In Southeast Asia, it's a common ingredient in curries and serves as a food preservative due to its sharp, sour taste.

In recent years, Garcinia cambogia has gained popularity as a dietary supplement, primarily marketed for weight loss and appetite control. The key active ingredient in the fruit's rind is hydroxycitric acid (HCA). Proponents suggest that HCA may:

• Reduce appetite: By potentially increasing levels of serotonin, a brain chemical that can make you feel less hungry.
• Block fat production: By inhibiting an enzyme called citrate lyase, which the body uses to make fat.
• Lower cholesterol and blood fat levels: Some research suggests it might help reduce triglycerides and "bad" cholesterol (LDL) while raising "good" cholesterol (HDL), though more robust studies are needed.
• Improve blood sugar: Animal studies have shown this, but human research is lacking.
• Reduce inflammation: Some animal studies indicate anti-inflammatory properties.
• Improve athletic performance: A few small studies suggest HCA might increase time until exhaustion and improve breathing during exercise.

However, it's important to note that scientific evidence on the effectiveness of Garcinia cambogia for weight loss in humans is mixed and often inconclusive. Some studies show a modest effect, while others show no significant difference compared to a placebo. Any reported weight loss might also be attributed to other factors, like diet and exercise changes in the study participants.

Safety Concerns and Side Effects:

While often marketed as natural, Garcinia cambogia is not without risks. Potential side effects can include:

Nausea

Headaches

Abdominal pain

Stomach and intestinal symptoms

Abnormal liver blood tests, and in rare but severe cases, liver injury, hepatitis, or even liver failure.

Potential for serotonin syndrome, especially in individuals taking medications that affect serotonin levels (like SSRIs).

Possible interference with medications, including those for diabetes (as it may lower blood sugar), blood thinners, and certain antiviral, anti-tumor, and analgesic drugs.

Not recommended for pregnant or breastfeeding individuals, or those with pre-existing liver problems.

Due to the conflicting research and potential side effects, it's crucial to consult a healthcare professional before taking Garcinia cambogia or any other dietary supplement, especially if you have existing health conditions or are taking other medications.

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RELATED ARTICLE: IS GARCINIA CAMBOGIA SAFE?

Labels: appetite suppressant, brindleberry, gamboge, Garcinia Cambogia, weight loss

BY DONOVAN BALDWIN

Earlier, I was reading one of my favorite books, The Art of Thinking (1928) by Abbé Ernest Dimnet. Picture, by the way, is my copy I have had since 1963.

Labels: Abbé Ernest Dimnet, donovan baldwin, essay, poet, poetry, reading classics, the art of thinking

Time blindness, also known as time agnosia, is a term used to describe a consistent difficulty in perceiving and managing time. It's not a formal diagnosis but is a common symptom particularly associated with Attention Deficit Hyperactivity Disorder (ADHD) and can also affect individuals with other conditions that impair executive functions, such as autism spectrum disorder, anxiety, depression, alcohol use disorders, and traumatic brain injury.

Here's what time blindness often looks like:

Difficulty estimating time: People with time blindness often struggle to accurately judge how long a task will take, how much time has passed, or how much time is left before an upcoming event. They might underestimate or overestimate durations.

Chronic lateness: Despite their best intentions, individuals with time blindness may frequently be late for appointments, meetings, or social gatherings.

Missing deadlines: They might struggle to meet deadlines for work, school, or other commitments.

Trouble with planning and scheduling: Creating and sticking to routines or schedules can be challenging.

Hyperfocus: While deeply engaged in an interesting task, they can lose track of time entirely, sometimes for hours, leading to forgotten meals, missed appointments, or neglecting other responsibilities.

Procrastination: They might put off tasks until the last minute because they have difficulty gauging the time needed or the urgency of the task.

Difficulty with transitions: Switching from one activity to another can be a struggle.

In Summary:

It's important to understand that time blindness is not a sign of laziness, disrespect, or lack of motivation. It's a neurological difference in how the brain processes time, often linked to differences in brain regions involved in time perception and executive functions like memory, planning, attention, and decision-making.

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Labels: ADHD, hyperfocus, procrastination, time agnosia, time blindness

BY DONOVAN BALDWIN

Rain beats rhythms on your skin

A symphony of secret sin.

I trace them as they strike and flow

Lips and tongue behind them go.

Breathless, I chase the silver sting,

A thirst for wildness, on the wing.

Your skin, a canvas, etched with rain,

My lips, medicine for your pain.

Eager, I pursue each drop

Hoping storms will never stop.

Your body only clothed by rain

So tempting to my fevered brain.

You my feast neath weeping sky,

Dance seductively as I

Touch and taste and drink my fill

Fingers drifting where they will.

So let the rain caress your skin,

Awash with past and future sin,

A promise in those beating drops,

Arousing love that never stops.

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REVITOL SKINCARE PRODUCTS

Labels: donovan baldwin, love poem, poem, poem about rain, poetry

Weight lifting is a highly effective way to stimulate muscle growth, a process known as hypertrophy. Here's a breakdown of the key principles and how to approach it:   

The Science of Muscle Growth

When you lift weights that challenge your muscles, it causes microscopic tears in the muscle fibers. Your body then repairs this damage, and in the process, it builds new, stronger muscle fibers, leading to an increase in muscle size over time. This process is influenced by several factors:   

Mechanical Tension: Lifting heavy weights and controlling the movement creates tension in the muscles, which is a primary trigger for growth.   

Metabolic Stress: When you perform a moderate to high number of repetitions, your muscles experience metabolic stress due to the buildup of byproducts like lactate. This also signals the body to adapt and grow.  

Muscle Damage: The micro-tears that occur during lifting stimulate a repair response, leading to muscle growth. 

Key Principles for Muscle Growth

To maximize muscle growth through weight lifting, focus on these principles:

Progressive Overload: 

This is the most crucial principle. To continuously stimulate muscle growth, you need to gradually increase the demands on your muscles over time. This can be done by:

• Lifting heavier weights.
• Performing more repetitions.
• Increasing the number of sets.
• Reducing rest times between sets.
• Improving exercise technique.

Volume: 

The total amount of work you do (sets x reps x weight) is a significant factor in muscle growth. Aim for a moderate to high volume of training per muscle group per week.

Intensity: 

Lifting weights that are challenging enough to fatigue your muscles within a specific rep range is essential. For hypertrophy, a common recommendation is 6-12 repetitions per set with a weight that is 65-85% of your one-repetition maximum (the heaviest weight you can lift for one repetition).   

Time Under Tension (TUT): 

The duration your muscles are under strain during a set can influence muscle growth. Aim for a TUT of around 40-70 seconds per set. This often translates to controlled movements with a focus on both the lifting (concentric) and lowering (eccentric) phases of the exercise.  

Rest and Recovery: 

Muscles don't grow during your workouts; they grow during rest. Ensure you get adequate sleep (7-9 hours) and allow sufficient recovery time between training sessions for the same muscle groups (typically 24-72 hours, depending on intensity and volume).

Proper Form: 

Using correct technique is crucial for targeting the intended muscles and preventing injuries. Focus on controlled movements through a full range of motion.   

Mind-Muscle Connection: 

Focusing on the muscles you are working during each exercise can help to activate more muscle fibers and enhance growth.   

Frequency: 

training each major muscle group at least two times per week is generally recommended for optimal muscle growth.   

Sample Weight Lifting Strategies for Muscle Growth

Full Body: 

Train all major muscle groups in each session, 2-3 times per week.

Upper/Lower Split: 

Alternate between upper body and lower body workouts on different days.

Push/Pull/Legs: 

Divide workouts based on movement patterns (pushing exercises like chest press and shoulder press, pulling exercises like rows and pull-ups, and leg exercises). 

 Muscle Group Focus: Dedicate specific days to training individual muscle groups (e.g., chest day, back day, leg day). 

Important Considerations

Nutrition:

Adequate protein intake (around 1.6-2.2 grams per kilogram of body weight per day) is essential for muscle repair and growth. A sufficient calorie intake, with a slight surplus if your goal is primarily muscle gain, is also important. 

Consistency: 

Muscle growth is a gradual process that requires consistent effort over time. Stick with your training program and be patient.   

Listen to Your Body: 

Pay attention to signs of overtraining, such as excessive soreness, fatigue, and decreased performance. Adjust your training as needed.  

Warm-up and Cool-down: 

Always include a warm-up before your workouts to prepare your muscles and a cool-down afterward to aid in recovery and flexibility.

In Conclusion

By understanding and applying these principles, you can design an effective weight lifting program to achieve your muscle growth goals. Consider consulting with a certified personal trainer for personalized guidance and program design.

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RELATED ARTICLE: Can You Use Weightlifting to Increase Muscle Size?

Labels: hypertrophy, mind muscle connection, muscle growth, nutrition, science of muscle growth, time under tension, weight lifting, weight training

Labels: African Mango, antioxidant properties, appetite regulation, blood sugar management, digestive health, flavonols, health benefits, weight management

BY DONOVAN BALDWIN

Labels: comprehension, donovan baldwin, essay, language, understanding

BY DONOVAN BALDWIN

Labels: beauty, donovan baldwin, eden, love, peace, poem, poet, poetry

BY DONOVAN BALDWIN

Labels: counselling, essay, psychological triggers, trigger, trigger words

 BY DONOVAN BALDWIN

Alone I wandered,

Alone in the Universe...

Alone in the dark, forbidding forest of life,

Until...

I heard a sound so sweet,

So compelling that,

I turned to follow it as if,

Fate had decreed I must.

As I walked, the forest became greener,

Flowers bloomed and 

Bushes bore sweet fruit, as

The sound grew nearer... sweeter...

It was a voice, a woman's voice,

And, as my footsteps took me,

Along its path of song and beauty,

I stepped into a glen filled with love song.

There, bloomed all  beautiful blossoms,

There, birdsong accompanied,

The singing of the woman,

Who raised her face and sang to me.

No longer alone was I, who heard the song,

Sung by the sweet woman whose

Shining gaze and loving words,

Welcomed me to her place of beauty.

Without understanding words or song,

I sang back to her as her smile

Widened with understanding and recognition,

And our songs joined and soared....

As did our hearts and souls,

No longer alone, but that best of both,

Lovers in all things who found one another,

In the vastness of the Universe.

And as we sang, the words dissolved

Into only feelings of love and joy,

For there are no words for

The happiness of true love.

Together we sang the song of the lover,

A song different from any other,

A song begun as a solo tune, 

Becoming the best when sung by two.

And so we joined the chorus,

Of lovers past and future,

One bound in joy to one forever,

As they share the song of the lover.

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Labels: donovan baldwin, love, love poem, lover, poetry

Protein plays a vital role in both fitness and overall health. It's not just for building big muscles; it's essential for numerous bodily functions that support an active and healthy lifestyle. Here's how protein contributes to fitness and health:   

In Fitness:

Muscle Growth and Repair: This is perhaps the most well-known role of protein in fitness. During exercise, especially strength training, muscle fibers experience microscopic tears. Protein provides the amino acids necessary to repair and rebuild these fibers, leading to muscle hypertrophy (growth) over time. Adequate protein intake post-workout is crucial for this process.   

Reduced Muscle Loss: When you're in a calorie deficit (trying to lose weight), your body can start breaking down muscle tissue for energy. Sufficient protein intake helps preserve lean muscle mass during this period.   

Improved Recovery: Protein aids in the repair of not just muscle tissue but also other tissues that may be stressed during exercise. This can lead to faster recovery times and reduced muscle soreness.

Enhanced Strength and Power: By supporting muscle growth and repair, protein indirectly contributes to increased strength and power output.

Satiety and Weight Management: Protein is more satiating than carbohydrates or fats. Including enough protein in your diet can help you feel fuller for longer, potentially reducing overall calorie intake and aiding in weight management.   

In Overall Health:

Building Blocks: Protein is a fundamental building block for all tissues in the body, including muscles, bones, skin, hair, nails, and organs.   

Enzyme Production: Enzymes, which catalyze countless biochemical reactions in the body, are proteins. These reactions are essential for digestion, metabolism, nerve function, and more.   

Hormone Regulation: Many hormones, which act as chemical messengers in the body, are proteins or peptides. These hormones regulate various processes, including growth, metabolism, and mood.   

Immune Function: Proteins are crucial for the immune system. Antibodies, which help fight off infections, are proteins.   

Transport and Storage: Proteins transport vital substances throughout the body, such as oxygen (hemoglobin), and store essential nutrients like iron (ferritin).   

Fluid Balance: Proteins like albumin in the blood help maintain fluid balance between blood vessels and tissues.   

Bone Health: Adequate protein intake is important for maintaining bone density and reducing the risk of fractures.   

Blood Sugar Regulation: Protein can help stabilize blood sugar levels by slowing down the absorption of glucose.   

How Much Protein Do You Need?

The recommended daily allowance (RDA) for protein for minimally active adults is 0.8 grams per kilogram of body weight. However, for individuals who are physically active, especially those involved in strength training or endurance sports, protein needs are higher, typically ranging from 1.2 to 2.0 grams per kilogram of body weight per day. Some experts even suggest higher intakes during periods of intense training or calorie restriction.

Good Sources of Protein:

Animal Sources: Lean meats (chicken, turkey, beef), fish, eggs, dairy products (Greek yogurt, cottage cheese, milk), and whey protein powder.

Plant Sources: Legumes (beans, lentils, chickpeas), tofu, tempeh, edamame, nuts, seeds, and plant-based protein powders. Combining various plant-based sources can ensure you get all the essential amino acids.   

Potential Risks of Inadequate Protein Intake (Protein Deficiency):

Muscle weakness and fatigue

Hair loss and brittle nails   

Frequent infections and slow healing   

Swelling (edema)

Increased hunger and cravings

Muscle loss and joint pain   

Skin problems

In conclusion, protein is a cornerstone of both fitness and overall health. Ensuring adequate intake through a balanced diet is essential for muscle growth and repair, various physiological functions, and maintaining a healthy body.   

Related Article: The Purpose Of Protein

Labels: fitness, health, protein

Peter de Vries, Mentat Dune

BY DONOVAN BALDWIN

Labels: coffee, Dune, juice of sapho, Mentat, Peter de Vries