EXCLUSIVE The most evil Nigerian love scam ever that ended with a disabled woman taking 'horrifying' selfies that will scar her daughter for life
As I turned over in bed, a pain shot down my side.
Sighing, I switched on the bedside light. There was no way I'd get back to sleep now.
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Daily Mail
an hour ago
- Daily Mail
After FOUR years of menopause struggles I took a chance on this supplement - now I'm sleeping better and finally feeling more like myself
I didn't expect the Menopause Formula by Equi to make much difference. But even after just a month of taking it, I'm pleasantly surprised. When I started, I was rather in the doldrums. I kept hearing that these are supposed to be the best and most liberating years of my life. But after four years of perimenopause symptoms, I felt that I needed a bit of balance. Equi London Menopause Formula (Capsules) Equi's Menopause Formula is a daily supplement with over 45 nutrients designed to support women through perimenopause, menopause, and beyond. It targets symptoms like low energy, poor sleep, mood swings, and hormonal imbalance. £70 Shop As a 50-year-old personal trainer, I look after myself well. I train hard, eat well, rarely drink, and I've been coaching clients for over 20 years. But when perimenopause hit at 46, I felt lost and baffled by my body. I found myself forgetting words mid-sentence, missing diary dates (unheard of for me), and despite feeling bone-tired, I couldn't sleep through the night. I was irritable, foggy, and frankly, not feeling like myself. I already know that as oestrogen declines, we might all experience a various symptoms - there are around 50 documented (and probably more!). Most of us will have at least one. Added to this, midlife is a time when women are often extra busy with their family and career. I have two kids (the older they are, the bigger their problems), ageing parents, a husband, a dog and a house. I am juggling a LOT! So, when I came across Equi's Menopause Formula, I was intrigued but sceptical. Another supplement promising the earth? I didn't think it could add much to the mix. So I'm genuinely and very pleasantly surprised. First of all, Equi Menopause Formula isn't yet another one-size-fits-all multivitamin. Equi understands that every menopause experience is different and has created a revolutionary supplement containing over 45 nutrients to, they say, support the entire body during perimenopause, the midst of menopause and beyond. That's quite a remit! But the easy-to-take capsules are packed with high-quality, well-chosen ingredients designed to support the effects of fluctuating hormones. In addition, they are providing the right sort of nourishment to help you thrive in these sometimes tricky years, including gut health, cognitive function, the immune system and the microbiome. A bit of balance is exactly what I need. So what's in this magic-sounding Menopause Formula? Firstly, hormonal support is offered by ingredients with phytoestrogenic properties - in the form of Dong quai, flaxseed, sage and hop extracts. These mimic the effects of our own diminishing oestrogen supplies. Equi points out that there is some evidence that Dong quai might help to balance oestrogen levels, and sage has some evidence for reducing hot flushes. Then there's low energy - I think we're all familiar with that, and here, B vitamins, magnesium and iron may support this. Vitamins C and D are both vital for all-round health, and D is especially important for mood and bone health around the time of menopause. Turmeric and rosemary extract are anti-inflammatory (the list is long!), and rosemary can help with memory and also hot flushes. Antioxidants include goji berry and bilberry extract, and gut health is aided with vegan probiotics. There's even liver support, in the form of milk thistle and N-Acetyl Cysteine. For stress - and honestly, good luck with that - there's Ashwaganda and Rhodiola, and there is further cognitive support in the form of such ingredients as choline, iodine and B vitamins. That's an awful lot in just one supplement! As I say, I was sceptical! But I was heartened to find that Equi Menopause Formula couldn't be easier to take; three capsules twice a day with food. So I popped the jar on my kitchen counter and committed to it. After a week I felt that my digestion was somewhat improved. Now, four weeks in, I am sleeping more deeply, and not getting up two or three times a night to go to the loo. My skin looks brighter, and I feel generally calmer and more energetic. I wouldn't say I've noticed much difference in my memory, but I think that you need to take supplements for two or three months to make a real difference. Will I be doing that? Absolutely. Feeling like myself again and in tune with my body is well worth it! You can shop the Equi London Menopause Formula or learn more about the brand here.
The Independent
an hour ago
- The Independent
I'm a trainer specialising in longevity – these are the five changes that have the biggest impact on my clients
One of the biggest misconceptions about exercise is how quickly its effects take hold. While some impacts are immediate, like the release of feel-good hormones, most real change takes time and a good degree of consistency. However, some exercise and lifestyle tweaks offer better return on investment than others. This is something Welltolead founder and longevity specialist Ollie Thompson has found over the course of his 10-plus-year career. Below, he shares the five habits that have repeatedly made the biggest difference to his clients' health, fitness and everyday functionality, including prescriptive tips to help you reap the benefits on your mind and body after a day, week, month and year. 1. Increase your daily step count – consistently and often Walking more is one of the most common modern health recommendations, yet in Thompson's eyes, it remains undervalued. His advice is also more nuanced than most, going beyond a simple daily step count to hit. 'When it comes to building a routine for healthspan and longevity, the details really do matter,' he says. 'I believe we get much more benefit when our steps are broken up throughout the day. This approach not only helps you reach your step goals, but also supports muscle and joint health by keeping your body engaged more consistently.' Long periods of sitting leave muscles and joints underutilised, leading to stiffness, discomfort and an increased risk of developing muscular and joint problems over time. 'Moving regularly throughout the day helps maintain circulation, keeps muscles gently engaged and supports joint health, all of which contribute to feeling better and reducing pain risks as you age,' Thompson explains. Thompson's tips: Aim for a daily step count of at least 10,000 steps. I understand this isn't easy for most people, especially with work, family and life commitments, so focus on spreading those steps out across the day. Try to move at least once every 30-60 minutes during your day, whether it's a short walk, climbing the stairs or just pacing around a little. Setting reminders on your phone or watch can help make this a consistent habit. Changing positions regularly, standing up more often or using a walking pad can be an excellent way to integrate more movement into your routine. I also recommend a short 10-15 minute walk directly after a meal – research suggests this can significantly improve blood sugar regulation, help digestion and reduce post-meal energy crashes, making it a great habit to support energy and long-term metabolic h ealth. 2. Build your nutrition around protein and fibre It can be hard to navigate the world of nutritional advice without being bombarded by a new fad diet or dietary hack. Thompson suggests ignoring these in favour of a simpler approach. 'I've found that helping clients focus on just two fundamentals – protein and fibre – can radically improve their energy levels, body composition and long-term health,' he says. 'It's a simple shift that delivers big results. 'Protein supports muscle repair and maintenance, which is especially important as we age. It also plays a key role in satiety, which is key in helping to manage hunger, reduce snacking and support fat loss. 'Fibre, on the other hand, is critical for gut health, blood sugar control and sustaining energy throughout the day. It also helps you feel fuller for longer, which naturally supports healthier portion control.' Thompson's tips: Start each meal with protein and fibre. Aim for a palm-sized portion of protein (about 25-40g, depending on your needs) with every main meal – this could be chicken, fish, eggs, Greek yoghurt, tofu, lentils, protein powder, etc. Each day, you should be aiming for 1.5-2g of protein per kilogram of bodyweight. Aim to include a handful or two of fibrous vegetables and/or whole-food fibre sources like oats, beans, berries or whole grains with each meal. Aim to consume at least 25-30g of fibre per day. By repeating this simple framework at most meals, your energy, appetite and overall Health will improve dramatically without needing a restrictive or complicated diet plan. 3. Don't neglect your hips and posterior chain The posterior chain refers to the muscles that run along the back side of your body – think hamstrings, glutes and back muscles. Thompson has consistently identified these as 'problem areas' among clients, particularly in those who spend a lot of their day sitting at a desk. 'These muscles are essential for maintaining good posture, producing power and strength, and keeping your body moving well and pain-free,' he says. 'But modern life tends to impair the function of these areas. Long hours spent seated can leave the hips tight, the glutes not working as they should, and the pelvis in a rotated position. 'Over time, this can create imbalances that lead to stiffness, a loss of range of motion, lower back discomfort, dysfunction with how you walk and a higher risk of injury.' He has found that consistently strengthening the muscles of the posterior chain and mobilising the hips can counter these unwanted effects, and go 'a long way to future-proofing the body, from both a function and a pain prevention perspective'. Thompson's tips: Train your glutes, hamstrings and key hip muscles – such as the hip flexors, glute medius and adductors – at least once per week, ideally within a full-body or lower-body workout. Prioritise movements like glute bridges, hip thrusts, Romanian deadlifts, kettlebell swings, Copenhagen planks, hamstring curls and single-leg variations of lower-body exercises such as the Bulgarian split squat. Aim to target these key muscle groups with a few challenging sets of 8-12 repetitions each week. I recommend five sets for the hamstrings, five sets for the glutes and two or three sets on each of the key hip muscles mentioned. Alongside direct strength training for these areas, attempt to break up long periods of sitting with short bursts of movement such as standing and walking. Even better, adopt a short stretching routine into your day that involves you stretching these muscles using moves like a hamstring stretch, couch stretch and 90/90 stretch. 4. Make the most of your rest periods Strength training is a key ingredient in any recipe for longevity – the point above makes that abundantly clear. Typically, this means performing one set of an exercise, resting for 60-plus seconds, then repeating. But Thompson says this rest period need not be 'dead time' during a savvy exerciser's session. 'Those short breaks are actually a huge opportunity to work on non-conflicting areas of your body,' he says. 'By staying active between sets – performing mobility drills or doing low-intensity dynamic stretches – you're making more efficient use of your training time by working on these crucial areas that need attention but often get missed out.' 'It's a method I've used for years with many of my clients that has helped them to achieve excellent results without spending more time working out.' Thompson's tips: Use your rest periods to do something intentional. For example: stretch your hip flexors with a couch stretch on a bench; mobilise your thoracic spine [or mid-spine] over a foam roller; hold a deep squat as you slow down your breathing; do a scapula push-up between sets of lunges. Pick movements that target stiff areas but don't conflict with what you're training. For example, hold a deep squat between sets of chest press. 5. Focus on sleep quality, even when quantity isn't perfect Despite being a blanket prescription in most health circles, bedding in for eight hours of sleep per night is a pipe dream for most people. If you are unable to increase your sleep quantity, Thompson recommends honing your sleep quality for tangible results. 'Sleep is the body's most powerful recovery tool. It supports nearly every function of the body, from muscle repair and hormone regulation to mental sharpness, immunity and more,' he says. 'But in real life, aiming for a perfect eight hours every night just isn't always realistic. Work, kids, stress, travel – life gets in the way. 'What I've found makes the biggest difference is having a simple, consistent structure you can stick to, even during busier or more chaotic weeks. It's not about being perfect – it's about maximising sleep quality when quantity is compromised.' Thompson's tips: Establish a consistent wake-up time. This is one of the simplest ways to regulate your body clock, even if your bedtime shifts. Build a short wind-down routine you can stick to. This might involve being screen-free for 15-30 minutes, or doing low-stimulation activities such as reading, writing and light stretching before sleep. Ensure your bedroom is dark, cool and as quiet as you can make it. Cut off caffeine after 2pm and limit alcohol in the evening. I often prescribe my 2/2/2 rule to my clients; no more than two alcoholic drinks, no more than two times per week, and not within two hours of bed. What changes can you expect to see from making these changes? After one day: The first change you are likely to notice is an increase in your energy levels, Thompson says. 'Simply moving more, especially outdoors in natural light, and having a better night of sleep can have an almost immediate impact on how you feel.' After one week: Seven days in, the compounding effects of regular movement and targeted mobility work should be coming to fruition. 'You may start to notice stiffness and muscle tension easing up, and your body feeling a little looser,' Thompson says. After one month: Sticking to the behaviours above, Thompson says you will likely feel more mobile and stronger after a month, with higher energy levels and less stiffness throughout the day. 'By this point, the actions start to feel more like habits and become part of your routine, rather than a chore you need to remind yourself to do,' he adds. After one year: A year is a long time to stick to anything, but if you can habituate some – or all – of Thompson's recommendations, he says you can 'expect to feel substantially better day-to-day'. 'Your movement will feel easier, and both your physical and mental energy will be at new highs. These changes will have become a natural part of your life, and a day where you don't hit 10,000 steps will feel odd and strangely uncomfortable,' he continues. 'You'll be creating opportunities to get outside and move your body; your overall nutrition will look different, with protein, fibre, vegetables and beans taking centre stage; and you'll protect your sleep like you protect your exercise time.' The mindset shift that makes the greatest difference of all There is one further recurring theme Thompson has spotted among his successful clients – and it's not physical. 'One of my biggest learnings over the years is that many clients start their fitness journey with short-term, appearance-driven goals – losing weight for a holiday, looking good for an event or fitting back into some old wardrobe favourites,' he explains. 'But what's been interesting to witness, time and time again, is how quickly those goals shift. Once people begin training consistently and start feeling the benefits, their perspective changes. Aesthetic goals take a back seat to something deeper: how they feel in their bodies and how well they can live their lives. That mindset shift is where the real transformation happens.' Thompson works with a diverse range of clients, from business founders and bankers to stage performers and doctors. And after training with him for some time, one of their greatest goals invariably becomes living better for longer. 'I genuinely love that this mindset shift happens so often,' he says. 'I regularly use it to help clients realise that the ability to feel great and remain physically capable in your sixties, seventies, and eighties doesn't begin when you get there – it starts in your thirties, forties, and fifties. This is the prime window to elevate your health and strength, future-proofing your body for the decades ahead.'
Geeky Gadgets
an hour ago
- Geeky Gadgets
How to Enter a State of Flow and Achieve Peak Performance Every Day
What if you could unlock a state of mind where time melts away, your focus sharpens to a razor's edge, and even the most challenging tasks feel almost effortless? This isn't some far-off dream or a rare gift reserved for elite athletes and artists—it's a scientifically studied phenomenon called flow, and it's accessible to anyone willing to learn its secrets. Steven Kotler, one of the world's leading researchers on human performance, has spent years decoding the neurobiology behind this extraordinary state. The result? A roadmap to achieving peak creativity, productivity, and even happiness. If you've ever wondered how to tap into your full potential without burning out, this quick-start guide will show you how. In this Big Think guide by Steven Kotler, you'll discover the science behind flow and how to intentionally cultivate it in your daily life. From understanding the brain's chemical cocktail for focus and creativity to using practical triggers like challenge-skill balance and distraction-free environments, this guide will equip you with actionable strategies to make flow a repeatable experience. Whether you're chasing professional success, personal growth, or simply a deeper sense of fulfillment, the insights shared by Big Think and Steven Kotler will help you unlock a state where effort feels effortless. What if the key to your best performance was already within you—just waiting to be activated? Mastering the Flow State Neurobiology of Flow Flow is driven by specific neurobiological processes that optimize your brain's performance. During this state, your brain releases a powerful mix of neurochemicals that enhance focus, creativity, and motivation. These include: Dopamine: Improves pattern recognition and problem-solving, making tasks feel more engaging. Improves pattern recognition and problem-solving, making tasks feel more engaging. Norepinephrine: Heightens focus and attention, allowing you to stay locked into the moment. Heightens focus and attention, allowing you to stay locked into the moment. Endorphins: Reduce pain and create a sense of euphoria, making effort feel effortless. Reduce pain and create a sense of euphoria, making effort feel effortless. Anandamide: Enhances lateral thinking, allowing innovative and creative solutions. Enhances lateral thinking, allowing innovative and creative solutions. Serotonin: Promotes feelings of calm and well-being, helping to sustain the flow state. This chemical cocktail not only boosts performance but also reduces stress and anxiety, creating a state of heightened awareness and seamless action. Understanding these neurobiological mechanisms can help you intentionally create the conditions for flow. Key Characteristics of Flow When you enter a flow state, your mind and body undergo distinct changes that enhance your performance and experience. These characteristics include: Intense Focus: Your attention becomes fully absorbed in the task, blocking out distractions. Your attention becomes fully absorbed in the task, blocking out distractions. Action-Awareness Merging: You feel a seamless connection between your thoughts and actions, as if they are one. You feel a seamless connection between your thoughts and actions, as if they are one. Time Distortion: Time may seem to speed up or slow down, depending on the activity. Time may seem to speed up or slow down, depending on the activity. Intrinsic Motivation: The activity itself becomes deeply rewarding, independent of external rewards. These features make flow a powerful tool for achieving peak performance and personal fulfillment. Recognizing these signs can help you identify when you are in flow and learn how to sustain it. The Science Behind Flow: Unlock Creativity and Productivity Effortlessly Watch this video on YouTube. Check out more relevant guides from our extensive collection on entering a flow state that you might find useful. Triggers for Flow Flow doesn't occur randomly—it can be intentionally cultivated by using specific triggers that prime your brain for this state. These triggers include: Challenge-Skills Balance: Engage in tasks that are slightly beyond your current skill level to maintain focus and avoid boredom or anxiety. Engage in tasks that are slightly beyond your current skill level to maintain focus and avoid boredom or anxiety. Novelty and Complexity: New and unpredictable experiences stimulate dopamine production, increasing engagement and curiosity. New and unpredictable experiences stimulate dopamine production, increasing engagement and curiosity. Clear Goals: Having a clear objective helps direct your focus and energy toward the task. Having a clear objective helps direct your focus and energy toward the task. Immediate Feedback: Real-time input allows you to adjust your actions and stay aligned with your goals. Real-time input allows you to adjust your actions and stay aligned with your goals. Distraction-Free Environment: Minimizing interruptions is essential for maintaining deep focus and immersion. By incorporating these triggers into your daily routine, you can create the conditions necessary for flow and make it a regular part of your life. Practical Strategies to Cultivate Flow To activate flow, you need to design your environment and habits to support deep focus and engagement. Here are some practical strategies: Time Blocking: Dedicate 90-120 minutes of uninterrupted time to high-priority tasks that require focus. Dedicate 90-120 minutes of uninterrupted time to high-priority tasks that require focus. Work with Your Energy Levels: Schedule demanding tasks during periods of peak energy, often dictated by your circadian rhythm. Schedule demanding tasks during periods of peak energy, often dictated by your circadian rhythm. Eliminate Distractions: Turn off notifications, close unnecessary tabs, and communicate your need for focus to those around you. Turn off notifications, close unnecessary tabs, and communicate your need for focus to those around you. Engage in Flow-Friendly Activities: Pursue hobbies like sports, music, or creative projects to train your brain to enter flow more easily. These strategies help create the mental and physical conditions necessary for sustained focus, allowing you to achieve your goals with greater ease and enjoyment. Flow and Peak Performance Flow is a proven driver of peak performance across various domains. Research indicates that individuals in flow are up to 500% more productive and can learn new skills 240-500% faster. Beyond productivity, flow enhances creativity, problem-solving, and overall well-being. The intrinsic motivation and sense of accomplishment associated with flow contribute to long-term happiness, making it a valuable tool for both personal and professional growth. By consistently cultivating flow, you can unlock new levels of potential and achieve your goals more effectively. Applications of Flow The benefits of flow extend beyond individual performance to broader applications in mental health, education, and teamwork: Mental Health: Flow has been used to treat conditions like PTSD and addiction by replacing negative memories with positive, neurochemically rich experiences. Flow has been used to treat conditions like PTSD and addiction by replacing negative memories with positive, neurochemically rich experiences. Learning and Creativity: By enhancing neuroplasticity, flow accelerates skill acquisition and fosters innovative thinking. By enhancing neuroplasticity, flow accelerates skill acquisition and fosters innovative thinking. Team Collaboration: Group flow improves communication, empathy, and collective problem-solving, making it a valuable tool for organizations and teams. These applications demonstrate flow's potential to transform not only individual lives but also communities and industries, offering a pathway to greater innovation and well-being. Barriers to Flow Despite its benefits, achieving flow can be challenging due to common barriers such as: Distractions: Interruptions disrupt the deep focus required for flow. Interruptions disrupt the deep focus required for flow. Excessive Anxiety: High stress levels can activate the prefrontal cortex, pulling you out of the 'deep now.' High stress levels can activate the prefrontal cortex, pulling you out of the 'deep now.' Self-Consciousness: Overthinking and fear of failure hinder the immersive experience of flow. To overcome these obstacles, practice stress management techniques such as mindfulness, gratitude exercises, and regular physical activity. These practices can help you maintain the mental clarity and focus needed to enter flow. Building a Flow-Friendly Lifestyle To make flow a consistent part of your life, focus on creating habits that support mental clarity and energy. Key practices include: Sleep: Aim for 7-8 hours of quality sleep each night to support cognitive function and focus. Aim for 7-8 hours of quality sleep each night to support cognitive function and focus. Nutrition and Hydration: Maintain a balanced diet and stay hydrated to optimize brain performance. Maintain a balanced diet and stay hydrated to optimize brain performance. Mindfulness: Dedicate 11 minutes daily to meditation or other mindfulness practices to reduce stress and enhance focus. Dedicate 11 minutes daily to meditation or other mindfulness practices to reduce stress and enhance focus. Physical Activity: Engage in 20-40 minutes of moderate exercise to boost mood and energy levels. Engage in 20-40 minutes of moderate exercise to boost mood and energy levels. Intrinsic Motivation: Align your goals with your passions and sense of purpose to sustain long-term engagement. These lifestyle adjustments create a foundation for flow, allowing you to achieve your goals with greater ease and enjoyment. The Bannister Effect and Future Implications The Bannister Effect, inspired by Roger Bannister's historic sub-four-minute mile, illustrates the power of belief in breaking perceived limits. Flow plays a critical role in this process by helping you push past mental and physical barriers. As research into flow deepens, its applications are expected to expand further. For instance, action sports could be prescribed as therapeutic interventions for mental health conditions, using flow's neurochemical benefits. In education and professional development, flow science could transform how we approach motivation, learning, and performance enhancement. By embracing flow, you can challenge what you believe is possible and unlock new levels of potential. Media Credit: Big Think Filed Under: Guides Latest Geeky Gadgets Deals Disclosure: Some of our articles include affiliate links. If you buy something through one of these links, Geeky Gadgets may earn an affiliate commission. Learn about our Disclosure Policy.
