Basic rules of taking down notes for study:

▫️process what you have heard or read and write it down in your own words. ▫️leave a few blank lines between the main ideas to return to them later and add new information. ▫️make your own system of abbreviations and special characters to save time. ▫️write in short separate phrases, not whole sentences. ▫️learn to highlight the essence and leave out the unimportant stuff.

Questions to get to understand yourself better.

The answers to these questions will help you get to know yourself better, what you want and what you should strive for. 🔸 What’s my number one priority in life? 🔸 What do I really want to do with my life? 🔸 What can I do well? 🔸 And what not so well? 🔸 What is important for me in a job? 🔸 Who are the closest people in my life? 🔸 What is my dream? 🔸 What kind of person I see myself in 3 years? 🔸 Who or what makes me who I am? 🔸 Why am I proud of myself? 🔸 What are my boundaries? What will I never tolerate? Am I the person I want to be? What do I need to change to become one? 🔸 What inspires me?

How to be confident.

▫️ Learn to let go. People, interests, experience. All this gives you confidence: when you say goodbye to what you no longer need, something no longer relevant, you begin to look forward to new perspectives and new changes in life. ▫️ Don't gossip about, don't discuss, and don't judge others Don't look for flaws in other people – work on yourself, only then will you be able to build your self-esteem. Don't waste your time discussing someone else's life. Focus on yourself. It will be a more competent investment of time and energy. ▫️Respond to failures and mistakes adequately. Yes, it's upsetting, yes, it's unsettling. But this is not a reason to give up and doubt yourself. Try again and again. Everything that happens helps to reconsider your views, form an opinion, learn new things and, perhaps, turn to the truly right path. Stop being afraid of mistakes – if they happen, then it's a sign that something in your life needs to be changed for the better.

Heroes of the porn industry.

Italian porn actor Rocco Sifferdi is rightfully considered the world's sex record holder. In one day he made love to fourteen women.

The importance of trace elements.

✅Zinc Affects simultaneously all parts of human immunity. It increases the production of interferons, prevents the spread of the virus in the cell, protects lymphocytes from destruction. ✅Vitamin D Strengthens innate immunity, activates antimicrobial peptides that eliminate pathogenic organisms such as microbes, bacteria and viruses6. Vitamin D strengthens cellular immunity, supports lung function by reducing the inflammatory response caused by viruses. ✅Vitamin C It enhances the production of interferon proteins, which are among the first to fight viruses. It has anti-inflammatory properties, helps to neutralize free radicals and protect lung cells from their aggressive effects. ✅Quercetin A natural bioregulator and antioxidant that prevents the destruction of cell membranes by free radicals and the development of inflammation, contributes to the faster disappearance of cough, shortness of breath, swelling of the bronchi, and normal breathing.

How to learn to respect your body?

You need to remember about genetics and heredity. For example, if you are naturally 165 cm tall with broad shoulders and legs that are very average in relation to the torso, then you will never get a thin and long figure of a classic catwalk model, even if you refuse to eat at all. Love yourself at the weight that you are at the moment - then it will be easier for you to work on the body from a point of love, and not shame or self-hatred.

How to switch to intuitive eating?

Often we confuse real hunger with emotional - it is worth learning to distinguish the first from the second. It's one thing when physiologically we really need to eat something - you need to go and satisfy him. And it is quite another thing when we try to console ourselves with chocolate or even apples in case of any kind of trouble. Among which, by the way, food disruptions and violations of the schedule.

How do you know what your body is missing?

To begin with, it would be good to figure out - what dishes, individual products or tastes are you drawn to the most? As a standard, we want sweets, for example, during PMS or in stress - in other words, the body clearly lacks the hormones tryptophan and serotonin, but cortisol is clearly in excess. If you want spicy, salty and fatty fast food - a direct indication that you will not hurt at all to include butter, olive, corn and flaxseed oils, fatty sea fish and avocados in your diet. But the addiction to smoked, sweet-carbonated or banal factory-made snacks indicates that you are “addicted” to monosodium glutamate. It is a generally harmless flavor enhancer that has been around for centuries in Asian countries. However, according to some reports, it causes fluid retention in the body. The best thing to do in such a situation is to switch to healthy and no less tasty food. You may have to spend more than one week to find a worthy replacement. But the result will instantly manifest itself in the condition of the skin, body tone and general well-being.

What is Intuitive Eating?

The essence of intuitive eating is to learn to understand the signals that your body sends you. Every person knows the feeling when he wants to eat something, but it is not clear what exactly. In such an original way, your body informs you about the deficiency of some vitamins or trace elements. The ability to feel what exactly the body needs is drowned out by food with flavors and trans fats, which form the wrong eating habits.

Who Invented Intuitive Eating?

Behind each weight loss system is a specific person - the creator of this one was Dr. Stephen Hawkes. He suffered from severe obesity and tried all diets, but still gained weight back. And then he developed a method of intuitive eating, with the help of which he lost 22 kilograms. He published the book Intuitive Eating - and forever did away with fasting days and tough hunger strikes.

What is intuitive eating and how does it work?

The word "diet" causes an extremely negative reaction in many girls, even if they carefully monitor their health and control their own weight. The reason is simple: any diet involves some kind of restriction, and it is very difficult to suppress cravings for sweets and junk food. The prospect of an eating disorder or relapse is unnerving and makes it hard to enjoy life. The situation is quite different with intuitive eating, which is fundamentally different from diets.

Visceral massage

Visceral massage from the Latin viscera, which means “insides” or “internal organs”, is a technique of deep massage of internal organs through the anterior abdominal wall in order to normalize the functioning of the body. Visceral massage displaces the fascia - the membranes of the internal organs of the abdominal cavity, which results in: -health-improving effect: - internal organs are saturated with oxygen, - improves blood circulation in the organs and lymph flow, - the position of the internal organs is restored, -volumes go away - normalization of the digestive tract, -and many, many more positive bonuses.

Unusual facts about the clitoris.

He doesn't age. Once the clitoris becomes "mature", it stays at its peak for the rest of your life. Lots of orgasms. One well-known advantage, unlike a man, a woman can cum many times in a row. Nerve endings. There are about 8000 nerve endings in the clitoris. Twice as many as in the head of the penis.

Why do you need just girlfriends.

Tell me, what is one of the easiest ways to provoke a girl's interest in you? Make her JEYEAL. What are you saying? "We haven't met her yet, have we?" So who said that this is an obstacle for a girl to become jealous of you. If she feels sympathy, jealousy will arise a priori! Therefore, you simply dial a girlfriend, tell her that you really want to chat with her about this and that over a cup of coffee. And it’s not the point at all - meet anywhere (maybe even at your home). Just make some story or photo about this meeting. No need to take a selfie or the like. The task is to make the girl suspicious and think that you were walking with some "other" girl. You know what kind of owners they are.

The man is a provocateur.

His favorite game is to provoke you to emotions, and unpleasant ones, those that will make you feel uncomfortable.🥲 There are several types of them: • Amateur provocateur. The person for whom the only correct opinion is his own does not tolerate dissent. • Provocateur-strategist. Most often, they do something behind their backs to achieve their own success or to put themselves in the best light. • Ruler-ruler. Plays with those who are psychologically weaker, looking for a victim, and then asserts himself through manipulation.

Gaslighting.

This is a form of psychological violence, when one person tries to convince another that he is inadequate, overly sensitive, sees the world distorted. Typical phrases in the gaslighter's arsenal: "You exaggerate" “You just thought! You got it all wrong!” "Don't be so nervous! Don't say a word to you!" “No, I would never say that, why are you making this up?” Sometimes all this is said on purpose to destabilize the victim, deprive him of confidence in his own adequacy and make him more submissive. This is what narcissists, psychopaths, and just plain manipulators usually do.

Interesting facts about condoms.

Condom use is highest in Japan. There they make up 80% of all contraceptives used. On average, every sexually active man spends about $100 a year on condoms.

Cleopatra is credited with inventing the vibrator.

She is said to have taken insects and placed them inside a hollow sphere. The insects became agitated and began to buzz inside, causing the sphere to vibrate.

Sex on the first date.

A woman sees nothing reprehensible in having sex with a man she likes on a first date. But it still won't do it. Because they don't want to be seen as easily accessible.

The most expensive butts.

The most expensive buttocks of the famous singer Kylie Minogue. Her petite ass is insured for no less than $4.7 billion. Jennifer Lopez is a little behind her - only 1 billion euros.