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Innermost Recommends: September 2020

28th September 2020

Health Life

28th September 2020

By Innermost

This month at Innermost, weโ€™ve been thinking all about the idea of slowing down, resting, resetting, and readjusting to the 'new normal'. In today's busy world it's easy to forget that sometimes we all need to take a moment to pause. Weย wanted to find out more about how we could do this through what we've been reading, watching and doing this month, and with books, TV shows and more, we've found some amazing advice and life lessons. We love sharing our finds with the Innermost community, so without further ado hereโ€™s what we got up to inย September.

Reading...

ย 

Notes on a Nervous Planet by Matt Haig

โ€œThis book about sleep, news, social media, addiction, work and play in the digital age is unbelievably honest, personal and motivating. It helps me look at life and think about how itโ€™s all connected and in need of balance. It's one to make you feel whole again.โ€ - Allison

A Little Life by Hanya Yanagihara

โ€œThis is an immensely powerful and heartbreaking novel about love and friendship, and the limits of human endurance. Tracing the stories of four classmates who move to New York, we witness their relationships become affected by ambition, pride, success and addiction.โ€ - Grace

The Things You Can See Only When You Slow Down: How to be Calm in a Busy Worldย by Haemin Sunim

โ€œThe world moves so fast these days that itโ€™s easy to forget to slow down. This amazing book is a great guide to mindfulness, and offers brilliant advice on everything from dealing with setbacks to handling your relationships. Absolutely not to be missed.โ€ย - Robyn

Dune by Frank Herbert

โ€œFrequently cited as one of the best sci-fi stories of all time, I had to squeeze this one in before the film with my fave Timothรฉe Chalamet comes out in a few months. At over 600 pages it's a bit of a tome, but I'm told it's one of those stories where knowing the book will make the film all the more enjoyable.โ€ - Catherine


Watching...

Schitt's Creek

โ€œI've watched it before and I'll watch it again! I always try to put something on that makes me laugh and is easy to watch. Alexis Rose, one of the main characters, always cracks me up or at least motivates me to do everything with a bit more pep.โ€ - Allison

Chefโ€™s Table: BBQ on Netflix

โ€œFor this season of the Emmy-nominated food series, we go deep into the world of all things barbecue. Featuring some of the best chefs in the business from the USA, Australia and Mexico, youโ€™ll be left with your mouth watering.โ€ - Grace

Get Organized with The Home Editย on Netflix

โ€œThis eight-part series sees super organisersย Clea Shearer and Joanna Teplinย help a range of both celebrities and regular people clear and de-clutter their homes. As a clean freak myself, I love seeing how they help change peoplesโ€™ lives by showing them how to organise their personal space. An incredibly satisfying watch.โ€ย - Robyn


The Social Dilemma on Netflix

โ€œThis new documentary explores the dark side of social media and the industry at large. Are we in control, or even aware, of the direction that such technologies are heading? Do we truly understand the damaging effects that social media has on ourselves as individuals and within society? Can we trust some of the largest companies in the world to remain ethical? Super eye-opening.โ€ - Catherine

Doing...

Yoga nidra

โ€œHere at Innermost HQ weโ€™ve been loving yoga nidra. Also known as yogic sleep, yoga nidra is a state of consciousness between waking and sleeping, typically induced by a guided meditation. We recently took part in a session hosted by Kanan Thakerar (@kananyogabliss) that left us all feeling ultra relaxed and ready for bed.โ€ - Shiv

Baking

โ€œI used to bake all the time as I found it really therapeutic and a great way to relax and de-stress. I think I missed the boat with the banana bread trend at the start of lockdown that everyone got on board with, but Iโ€™m definitely getting back into the swing of things now. The Hummingbird Bakeryโ€™s cookbooks are my all time favourites to get inspiration from.โ€ - Robyn


Journaling

โ€œRecently Iโ€™ve been journaling in the morning. My day seems to start on such a brighter note whenever I take the time to journal my thoughts when I wake up. Even if I'm trying to do it quickly, Iโ€™ll at least just jot down a few things I'm grateful for.โ€ - Allison

Smoothies and juicingย 

โ€œAfter watching Reese Witherspoon make her morning green smoothie, Iโ€™ve been experimenting with different ingredients and variations myself. Itโ€™s a great way to hit your body with loads of nutrients in one go and it keeps you feeling fuller for longer. Perfect for when youโ€™ve been feeling a bit run down or under the weather!โ€ - Grace

Morning walks

โ€œGetting up an hour earlier to enjoy a walk in the autumn sunshine before work makes me feel on top of the day and ready to take everything in my stride. It feels great to be out in the fresh air and soaking up nature - find a local park or trail if you can! - and it really calms and focuses my mind for the day ahead.โ€ - Catherine

ย 

That's all for September. But if you can't wait untilย October and want to see what we got up to last month in August, check it outย here.ย 

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How to Beat Imposter Syndrome, According to Experts

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Do you ever feel like a fraud at work? Or worry that people wonโ€™t love the โ€˜realโ€™ you? Even when you have evidence that suggests none of the above is true? Then, you could be experiencing imposter syndrome - and, youโ€™re not the only one.ย  Research shows imposter syndrome is a universal struggle with one review finding that up to 82% of people could be experiencing imposter syndrome and suffer from anxiety, burnout and exhaustion because of it. 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When we experience imposter syndrome itโ€™s because we believe on some level that our achievements are down to luck or other factors and not our own ability, and we feel unworthy of our success. โ€œThose with imposter syndrome worry that others will eventually uncover the โ€˜truthโ€™ and see their perceived lack of skill and capability, despite evidence of their success and achievements,โ€ Christina adds.ย  Signs of Imposter Syndrome Imposter syndrome can show up in different ways and may show up differently depending on the scenario you are in.ย  For example, imposter syndrome at work can look like questioning if your contributions are valuable and choosing to stay silent out of fear. In friendships it can look like worrying what others think of you and in romantic relationships you might feel you're undeserving of your partner's love and affection. Imposter syndrome often shows up in self-limiting thoughts and beliefs, and the stories we tell ourselves. 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From the Bedroom to the Gym: Is Your Sex Life Affecting Your Workout Performance?

From the Bedroom to the Gym: Is Your Sex Life Affecting Your Workout Performance?

The relationship between sex and workout performance is one thatโ€™s long been debated by scientists and fitness fanatics alike. Itโ€™s complicated and multifaceted, so answering the question of whether your sex life is affecting your training is difficult. That said, today weโ€™re going to take a look at a variety of evidence, both academic and anecdotal, as well as several different scenarios and at least try to reduce some of the mystery around the subject. First, it helps to understand whatโ€™s actually happening to the body, both physically and psychologically, during both activities. ย  The Effects of Sex on the Body Sexual activity causes several changes to occur in the body: ย  Physical Changes That Occur During Sex During sexual activity and the lead up to it, the human body undergoes a process known as the sexual response cycle. This is the case for both males and females, though the cycle can be highly individual and may not be the same each time for each person. Describing the full sexual response cycle is beyond the scope of this article, however it consists of 4 phases: Desire Arousal Orgasm Resolution Factors such as elevated heart rate, increased blood flow and pressure and heightened muscle tension all come into play. If youโ€™d like to read about the sexual response cycle in more detail, check out this great article from Cleveland Clinic. ย  Psychological Changes That Occur During Sex Several psychological changes occur both during and after sex. Most notable are the release of endorphins and oxytocin, which are associated with improved mood and a better sense of wellbeing. These are also responsible for reduced stress levels, which brings a multitude of additional benefits that are of particular interest to those of us participating in regular training and exercise. Cortisol, the hormone responsible for stress, is catabolic in high levels, meaning it can cause the breakdown of lean tissue. So, whilst it is unclear whether sex itself affects workout performance, the reduction in stress levels it may bring is definitely beneficial for preserving our results! ย  The Effects of Exercise and Training on the Body Exercise and training also cause the body to undergo a number of changes. These occur both during and after the physical activity. There are in fact a number of similarities in changes that happen during exercise and sex: ย  Physical Changes That Occur During Exercise The physical changes that happen in the body vary based on the type of exercise being undertaken, however, there are some that are common to exercise in general: Increased heart rate Increased blood flow, especially to the muscles Faster, deeper breathing due to additional oxygen needs Heightened activity within the circulatory, respiratory, musculoskeletal and endocrine systems A full summary of the changes that occur within these systems can be found here. More aerobically demanding exercise will, of course, place greater emphasis on the circulatory and respiratory systems as well as causing fat to be metabolised as an energy source. Resistance training, which often relies more heavily on the lactate and creatine phosphate energy systems, instead promotes greater muscular and endocrine (hormone) activity. Note the common physical changes between sex and exercise here, as they do crossover! ย  Psychological Changes That Occur During Exercise The psychological changes that occur during exercise are similar to those experienced during sexual activity and are mostly related to the release of endorphins and other โ€˜feelgoodโ€™ hormones. These help to regulate mood, and it is common knowledge that frequent exercise and leading an active, healthy lifestyle promotes a feeling of wellbeing. ย  Does Sex Affect Our Workouts? This is where things become complicated. Though extensive studies have been done on the subject, the results of these have varied massively. We must also take into account the experience of individuals, and this anecdotal evidence again has huge variance. Letโ€™s look at both: ย  Sex and Training: What the Science Says Scientific studies on the relationship between sex and training are contradictory at best. Thereโ€™s no denying the positive benefits of both activities, particularly from a psychological perspective, but as for the effect of sex on actual performance in the gym the results are inconclusive. A study, published in April 2021, by Kirecci, Albayrak and co. examined the effects of sexual activity of 50 men in the 24 hours prior to training on lower body strength. The study measured effects by having the men perform 3 separate squat sessions, each at the same time of day. Each of these sessions occurred after participating in or abstaining from sexual activity the night before. The men performed 5 sets of 5 repetitions of their maximum squat weight during these sessions and the difference in weight lifted was observed. The study concluded that โ€˜sexual intercourse within 24 hours before exercise [has a] detrimental effect on lower extremity muscle force, which suggests that restricting sexual activity before a short-term activity may be necessary.โ€™ Aside from this study, most others found either no notable relationship between sex and athletic performance. A meta-analysis of 9 crossover studies, conducted by Zavorsky and Brooks and published on 16 September 2022, confirms this. The analysis concluded that โ€˜The results demonstrate that sexual activity within 30 min to 24 h before exercise does not appear to affect aerobic fitness, musculoskeletal endurance, or strength/power.โ€™ This is perhaps more notable, because these studies incorporated different types of exercise and were not restricted purely to a strength/power based activity like squats. ย  Anecdotal Evidence: What About the Experiences of Real Gym Goers? The anecdotal evidence is, as expected, highly individualised. However, there tends to be a bias against the results of most studies, particularly in those participating in sports involving strength and aggression. For example, many fighters claim that they perform better when they abstain from sex in the days leading up to a contest. Similarly, bodybuilding forums are full of debate on this topic and many claim they note a significant decrease in motivation to train at maximum intensity after sexual activity. It has been hypothesised that this may be due to a downregulation in testosterone production after sex; during orgasm the mineral zinc is released in the body and this is also a precursor for natural testosterone production in the body and may, therefore, provide some reasoning as to the experience of many trainees. ย  Key Takeaways The relationship between sex and workout performance will always be a complicated one. The effects of one on the other in terms of physical fitness and, in particular, mental wellbeing, are clear, but when it comes to actual performance this appears to be highly individual. Weโ€™d advise doing what feels best for you but not worrying too much about it. Instead, prioritise your nutrition and make sure youโ€™re fuelling your workouts properly. While youโ€™re here, why not take a look at the Innermost range? Weโ€™re proud to be completely transparent about the ingredients in our products and we always ensure theyโ€™re of the highest quality. Check us out, and be sure to get in touch if you have any questions!
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