WHAT WILLPOWER IS AND HOW IT WORKS IN THE BRAIN ~ (Impulse Control)!
Pillars ~ Trifecta of Brain Healthy Proteins (Not CAFO-GMO Factory Farmed) ~ FOUNDATIONAL BRAIN HEALTHY DIET ~ Sustain Impulse Control!
~PLANT-BASED Ancient grain PROTEIN
~FISH Protein Not-Farmed & Fed GMO)
~Pastured Animal Protein (Brain healthy fat -Lard) ~ are most the most “brain-friendly” “growth-stimulating” proteins
Exercise (Qi Gong, Tai Chi, Yoga) Deep breathing to deliver Oxygen to the Brain & Remove waste!
Kelly McGonigal, PhD, and author of The Willpower Instinct says willpower is a response that comes from both the brain and the body.
The willpower response is a reaction to an internal conflict. You want to do one thing, such as smoke a cigarette or supersize your lunch, but know you shouldn’t. Or you know you should do something, like file your taxes or go to the gym, but you’d rather do nothing.
The prefrontal cortex (that section of the brain right behind your forehead) is the part that helps us with things like decision-making and regulating our behavior. Self-control, or willpower, falls under this heading, and thus is taken care of in this part of the brain.
To be effective at controlling our urges and making sound decisions, the pre-fontal cortex needs to be looked after. That means feeding it with good-quality food so it has enough energy to do its job and getting enough sleep.
HOW WILLPOWER (Impulse Control) is DEPLETED THROUGHOUT THE DAY ~
McGonigal points out that one of the most replicated findings of willpower is that it seems to be finite—that is, we only have so much and it runs out as we use it.
Trying to control your temper, ignore distractions or refuse seconds all tap the same source of strength.
We can look at willpower like a muscle—it can get exhausted by overuse, but just like our physical muscles, there are some researchers who believe we might be able to strengthen our willpower by training it.
HOW TO INCREASE YOUR WILLPOWER (Impulse Control)
Okay, we know that we only have so much willpower and as we go about our day, stress and normal self-control depletes our resources. Let’s see what options we have for increasing the pool of willpower we have to draw from.
1. Increase your capacity for pressure: Learn how to manage stress ~
To start with, we need to manage our stress levels, says McGonigal. Being under high levels of stress means that our body’s energy is used up in acting instinctively and making decisions based on short-term outcomes. Our prefrontal cortex loses out in the battle for our energy when high-stress is involved.
McGonigal says that stopping to take a few deep breaths when we feel overwhelmed or tempted can be a great start in managing our stress levels and improving our willpower.
2. Encourage yourself to stick to your plan
To make it even easier, it appears that self-affirmation can even help you to have more self-control when you’re running out, according to a study published in the Journal of Personality and Social Psychology. A good example of this is the difference between telling yourself “I can’t” and “I don’t.” Taking back control of the situation using the phrase “I don’t” has been shown to be more effective at helping you to stick to your plan and break bad habits:
Every time you tell yourself “I can’t,” you’re creating a feedback loop that is a reminder of your limitations. This terminology indicates that you’re forcing yourself to do something you don’t want to do.
So try telling yourself that you don’t do that bad habit, rather than punishing yourself by saying “I can’t.”
3. More REM sleep to help your brain MANAGE ENERGY BETTER ~
McGonigal also says getting enough sleep makes a big difference in how efficiently our prefrontal cortex works:
Sleep deprivation (even just getting less than six hours a night) is a kind of chronic stress that impairs how the body and brain use energy.
The Prefrontal cortex is especially hard hit and it loses control over the regions of the brain that create cravings and the stress response.
Luckily, McGonigal also cites studies that have shown we can make this work in our favor by ensuring we get enough sleep:
When the sleep-deprived catch a better night’s sleep, their brain scans no longer show signs of prefrontal cortex impairment.
And if you’re wondering how much sleep is enough, here’s a rough guide: one of the most acclaimed sleep researchers, Daniel Kripke, found in a recent study that “people who sleep between 6.5 hours and 7.5 hours a night, live the longest, are happier and most productive.”
4. Meditate (Daily ~ Qu Gong, Tai Chi, etc meditative practices)
Meditation has also been linked to increasing the reserve of willpower we have available, as well as improving attention, focus, stress management, and self-awareness. McGonigal suggests this can even give fast results:
And it doesn’t take a lifetime of practice—brain changes have been observed after eight weeks of brief daily meditation training.
5. Daily exercise & Plant-based Protein, Seafood (not farmed) Pastured Animal ~ Nutrition ~ SEE DETAILED LIST BELOW~
~ELIMINATE Non-CAFO-GMO MEAT, DAIRY, Beyond Meat & EGGS ~ INFLAMMATORY & DISEASE CAUSING
The most ignored routes to higher willpower
Another great way to train the brain, that is often easily ignored or undervalued, yet can make you a lot more resilient to stress, and thus boost willpower, is regular physical exercise. Both relaxing, mindful exercise like yoga and intense physical training can provide these benefits, though McGonigal points out that we’re not sure why this works yet.
As I mentioned earlier, what you feed your body affects how much energy the prefrontal cortex has to work with. This is why nutrition is so important:
Something as simple as eating a more Unaltered non-GMIO or over milled plant-based, less-processed diet makes energy more available to the brain and can improve every aspect of willpower. He (some say God) fed the multitude with 5 barley loaves & 2 fishes
Trifecta of (mostly hidden or Over processed Proteins: Plant-based Protein, Seafood (not farmed) Pastured Animal ~ Non-GMO
Not only will exercise and good nutrition improve your willpower (Impulse Control), but they’ll make you feel better as well.
Exercise, in particular, is known for making us happy by releasing endorphins ~ These endorphins tend to minimize the discomfort of exercise, block the feeling of pain and are even associated with a feeling of euphoria.
6. Postpone things for later to ‘GAIN FOCUS on what’s important now’
Postponing something you really shouldn’t have can be effective if you’re trying to break a bad habit. In Willpower: Rediscovering the Greatest Human Strength, Roy F. Baumeister explains that people who tell themselves “not now, but later,” are generally less tormented by the temptation of something they are trying to avoid (his example is eating chocolate cake).
SCIENTIFIC WAYS TO BOOST SELF (IMPULSE) CONTROL ~
A list of Brain Foods ~
3 to 5 servings EACH of Ancient Grains Protein fruits & vegetables DAILY!!
Trifecta of Brain Healthy Proteins (Not CAFO-GMO Factory Farmed) ~
PLANT-BASED Ancient grain PROTEIN
FISH Protein Not-Farmed & Fed GMO)
Pastured Animal Protein (Brain healthy fat -Lard) ~ are most the most brain-friendlyy” “growth stimulating” proteins ~
All seeds…All seeds have Omega 3 Acai berries or Gogi (dried easily available), GMO flax seeds Avoid ~ground, Chai seeds whole & not ground (more surface area ~ more oxidation !
Almonds Raw & Soaked
Broccoli (fresh or frozen)
Brown rice all whole grains (not refined)
Cauliflower (fresh or frozen)
Chicken (free range) ~ not Fed GMO Corn
Collard greens (fresh or frozen or canned) seasoned with Pastured Bacon!
Eggs (free range) not Fed GMO Corn
Fish (wild caught not farm fed) or canned (sardines, anchovies – packing well rinsed to remove dead bacteria from canning!)
Avoid until GMO is banned ~Flaxseed oil (fresh & cold…goes rancid easily)
Green Tea (or any tea..lemon.sweeten with honey,
Pastured beef (limit muscle meat ~ use to season)
Legumes (black beans, pinto, navy, kidney, any beans or chick peas
Beans Served with Brown Rice, Farro (Italian Rice for Creativity!), Any Ancient Grain With Protein Not Milled out – (6 or more grams) & Quinoa are good protein sources
Avoid alternative Milks: GMO soy, almond, oat, etc.(Over-diluted on 1 grams of Protein or less!)
Oatmeal (the less processed, the better) & other whole grains, brown rice, quinoa (soaked & cleaned)
Peanut butter – Not Roasted ~ raw & soaked (no added sugar or fresh ground) ~ Allergy Causing ~ Inflammatory
Peas (fresh, frozen or canned)
Plums (fresh or dried are more densely nutrition packed)
Potatoes Not large white, but smaller fingerling or “small new potatoes” ..peeling on, it has 2.5 times the nutrients…large white is mostly carbs…starch
Sprouted Pumpkin seeds–omega 3, helps prevent intestinal parasites also
Red grapes (not seedless GMO)
Romaine or Swiss chard & Kale other greens
Salmon (wild caught not farm fed)
Soybeans (Not GMO) Avoid until GMO is banned in US!
Spinach (fresh, frozen or canned)
Stabilized rice bran
Tomatoes (fresh, frozen or canned, pasta sauce
Tuna or Salmon (not farmed ~ Atlantic) -canned with bones soften–more calcium (read labels)
Wild Turkey or Free range & not fed GMO
Walnuts (top of the list….RAW)
Fluid (water-laced with tea, low alcohol day beer)
Whole not “enriched” grains ~ Check the Protein back label ~ should be 6 grams of protein or more & Soaked, Sprouted to remove the Disease-Causing glutens & lectins: Oat, barley, spelt (best substitute for enriched flour’ quinoa, millet, brown rice (soak 7 hours, bring to boil & cook low 45 min) or wheat germ
Raw dairy Yogurt (Greek) also available in soy & other plant based mediums & added quinoa or other soaked Ancient Grain
**The Protein Myth Debunked! Protein for Dummies!!**
Conventional Bread – **‘Not Our Daily Bread’-only 2 grams of Protein -**
The rest – ‘disease-causing’ carbs!!
Read More: Just to Be Clear! Sprouting & Soaking- Making ‘CLEAN’ FOOD-BUT-Over Milling -4 Grams Not Enough! UNCLEAN-Not Ethical! Dee Hinkle on LinkedIn Publish date February 23, 2019
**Avoid -Ezekiel Bread (Sprouted) – ONLY 4 grams of ‘Plant Protein’ ~
The Protein content ‘SHOULD BE, 6 OR MORE!
**LEAVING DISEASE CAUSING ‘REFINED CARBS’~
**Look for in Gluten-Refrigerator section!
Non-GMO Sprouted BREADS WITH 6 GRAMS OF PLANT PROTEIN (Back Label)
** Dierbergs GLuten-Free Section (Freezer)!
Sprouted Sourdough Bread
Highlights: Flour-less | Sourdough
Sprouted Sourdough Bread –
** ‘Alvarado Street Bakery’ ****https://lnkd.in/gQfbacU** (https://lnkd/)
Ingredients: Sprouted Organic Whole Wheat Berries, Filtered Water, Honey, Wheat Gluten, Cultured Wheat Starch, Yeast, Sea Salt, Sunflower Lecithin.
** ‘Silver Hills’ Sprouted Power 6 grams!**