The Focus Cast

SUMMARY
Over 50% of Americans reported that they drank in the past month. Alcohol can cause dehydration, trigger an inflammatory response from your immune system, cause your blood sugar to fall, causes your blood vessels to expand, which can lead to headaches, and prevents deeper stages of sleep which of course all of this can impact your cognitive function. 

At Forms & Focus, our mission is to increase your focus so you can accomplish your dreams. Many of us have dreams and goals. What keeps us from them is our inability to remove distractions and focus. We will accomplish our mission by providing you with guided forms that manifest radical focus.

0:00 - Intro
3:30 - Problem - Alcohol can reduce cognitive function 
9:30 - Solution/Habits for better focus

SHOW NOTES FOR EPISODE #5 Forms and Focus Discussion on Alcohol

FACTS

• The earliest evidence that humans were brewing alcohol comes from residues in pottery jars found in northern China that date from 7000 to 6600 B.C
• Per CDC heavy drinking is defined as 8 or more drinks per week in women and 15 or more in men.
• According to the 2019 National Survey on Drug Use and Health (NSDUH), 85.6% of people ages 18 and older reported that they drank alcohol at some point in their lifetime, 69.5% reported that they drank in the past year,2 and 54.9 percent (59.1% of men in this age group and 51.0% of women in this age group) reported that they drank in the past month.

PROBLEM

• Causes your body to produce more urine which dehydrates you.
• Alcohol triggers an inflammatory response from your immune system: Your immune system may trigger certain agents that commonly produce physical symptoms, such as an inability to concentrate, memory problems, decreased appetite and loss of interest in usual activities. - like your dreams!
• Alcohol can cause your blood sugar to fall.
• Alcohol causes your blood vessels to expand, which can lead to headaches.
• Alcohol can make you sleepy, but it prevents deeper stages of sleep and often causes awakening in the middle of the night.

SOLUTION/PROS

• A new study led by University of Pittsburgh researchers reveals that moderate amounts of alcohol—consumed in a social setting—can enhance positive
• Results showed that alcohol not only increased the frequency of “true” smiles
• Hungover, drink alcohol.  
• Drink less, Drink water between each drink.  
• Don't drink on an empty stomach
• Alcohol can reduce blood sugar, eat carbs if you have a hangover

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SUMMARY
80% of Americans drink coffee, a stimulant that can readily cross the blood-brain barrier, and is believed to exert its neurocognitive effects by antagonizing adenosine receptors in the central nervous system. Based on the research, caffeine has some benefits, but if it impacts your sleep, it most likely affects your cognitive function. 

At Forms & Focus, our mission is to increase your focus so you can accomplish your dreams. Many of us have dreams and goals. What keeps us from them is our inability to remove distractions and focus. We will accomplish our mission by providing you with guided forms that manifest radical focus.

0:00 - Intro
3:04 - Problem - Caffeine can affect sleep which can impact cognitive function
8:07 - Solution/Habits for better focus

SHOW NOTES FOR EPISODE #4 Forms and Focus Discussion on Caffeine

PROBLEM

• https://www.sciencedirect.com/ Caffeine is consumed by over 80% of U.S. adults.
• A randomization meta-analysis in up to 415,530 participants by Scientific Reports. 
  • Caffeine can readily cross the blood-brain barrier, and is believed to exert its neurocognitive effects by antagonizing adenosine receptors in the central nervous system. 
  • Despite the power to detect very small effects, our meta-analysis provided no evidence for causal long-term effects of habitual coffee consumption on global cognition or memory.
• Caffeine may exaggerate your responses to the stressful events of normal daily life.
• Caffeine notably reduces the time of slow-wave sleep, which is the restful stage of sleep that leaves us feeling refreshed and alert in the morning. Sleep deprivation the following day can cause fatigue and problems with learning, memory, problem-solving, and emotion regulation.
• BIG CONCLUSION: If caffeine affects your sleep, you will struggle to focus. 

SOLUTION/HABITS

• If you are going to drink, don't drink past 10:00am
• Try a coffee alternative 
• Drink less caffeine on days off to reduce tolerance 

FIND US AT:
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#formsandfocus #dreams #hydration

SUMMARY
Americans eat an average of 17 teaspoons of sugar a day when they should consume no more than 9 teaspoons according to AHA. Medically reviewed article in Verywell Mind stated, "Even a single instance of elevated glucose in the bloodstream can be harmful to the brain, resulting in slowed cognitive function and deficits in memory and attention."

At Forms & Focus, our mission is to increase your focus so you can accomplish your dreams. Many of us have dreams and goals. What keeps us from them is our inability to remove distractions and focus. We will accomplish our mission by providing you with guided forms that manifest radical focus.

0:00 - Intro
1:41 - Problem - added sugars can reduce cognitive function
6:13 - Solution/Habits for better focus
7:02 - What is the blood sugar roller coaster.


SHOW NOTES FOR EPISODE #3 Forms and Focus Discussion on Added Sugars

PROBLEM

• We eat to much sugar: It’s estimated that the average American consumes 17 teaspoons of sugar every day and around 57 pounds of added sugar each year. CDC. According to AHA guidelines, most men should consume no more than 9 teaspoons (tsp) of sugar.
• Medically reviewed article in Verywell Mind stated, "Even a single instance of elevated glucose in the bloodstream can be harmful to the brain, resulting in slowed cognitive function and deficits in memory and attention."
• Some research suggests high sugar consumption causes inflammation in the brain, leading to memory difficulties.
• One of the largest studies to link sugar with depression—an analysis of dietary consumption and mood of 23,245 individuals enrolled in the Whitehall II study—found higher rates of sugar consumption was associated with a greater incidence of depression.
• The study, published in 2017 in the journal Scientific Reports, found those with the highest level of sugar consumption were a 23% more likely to be diagnosed with a mental disorder than those with the lowest sugar intakes.

SOLUTION/HABITS

• When you are hungry, drink water. F%#k the donut. (Ha!) 
• You're on a blood sugar roller coaster, and it's hard to get off it. So STOP the craving before it starts by eating healthy sugars, proteins, fats, etc.
• Stress causes you to be hungry, "Stress causes the hormone cortisol to flood your body, releasing glucose from your liver, which in turn raises your blood sugar."
• Stop the madness (sweet tea, sugar drinks, sugar coffee, etc.)

FIND US AT:
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https://www.instagram.com/formsandfocus/
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#formsandfocus #dreams #hydration

SUMMARY

An electrolyte imbalance can cause fatigue, confusion, headaches, and many other symptoms that impact your ability to focus. In this episode, we will cover some simple steps to manage your electrolytes so you can stay focused so you can accomplish your dreams.

At Forms & Focus, our mission is to increase your focus so you can accomplish your dreams. Many of us have dreams and goals. What keeps us from them is our inability to remove distractions and focus. We will accomplish our mission by providing you with guided forms that manifest radical focus.

0:00 - Intro
1:40 - Electrolyte imbalance can impact your cognitive function
6:04 - Solution/Habits for better focus

SHOW NOTES FOR EPISODE #2 Forms and Focus Discussion on Electrolytes

INFO/PROBLEM

Electrolytes are minerals that conduct electricity when dissolved in water. They’re distributed through the fluid in your body and use their electrical energy to facilitate important bodily functions.

If you have an electrolyte imbalance, you may experience some or all of these symptoms:

• fatigue or lethargy
• confusion or disorientation
• muscle cramps, spasms, or twitching
• muscle weakness
• irregular or fast heartbeat
• headache
• extreme thirst
• numbness
• change in blood pressure

SOLUTION/HABITS

Snack on foods with electrolytes: (spinach, kale, avocados, Broccoli potatoes beans almonds peanuts soybeans tofu strawberries watermelon oranges bananas tomatoes).

Drink some water with lemon and sea salt if you'll be sweating

Drink electrolyte packets if you'll be sweating excessively https://drinklmnt.com/  (preferably without shitloads of added sugar) 

FIND US AT:

https://formsandfocus.com/
https://www.instagram.com/formsandfocus/
https://www.tiktok.com/@formsandfocus
https://open.spotify.com/show/0NzAT4loRrY02ftoTaeB1b?si=d54992517d2345ef
https://podcasts.apple.com/us/podcast/forms-focuss-podcast/id1607568063

#formsandfocus #dreams #hydration

75% of Americans are chronically dehydrated. Dehydration can reduce cognitive function. On this episode, we will cover some simple steps to stay hydrated, stay focused so you can accomplish your dreams.

At Forms & Focus, our mission is to increase your focus so you can accomplish your dreams. Many of us have dreams and goals. What keeps us from them is our inability to remove distractions and focus. We will accomplish our mission by providing you with guided forms that manifest radical focus.

0:00 - Intro
2:29 - Problem
5:03 - Solution/Habits

SHOW NOTES FOR EPISODE #1 Forms and Focus Discussion on Hydration

PROBLEM
According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.
A study from The National Center for Biotechnology Information, 75% of Americans are chronically dehydrated.
A study published in the journal Medicine & Science in Sports & Exercise found that mild dehydration can impair cognitive performance, particularly when completing tasks involving attention, executive function, and motor coordination.

SOLUTION/HABITS
Drink more water
Wake up and drink water
When you are hungry, drink water
Always have a big ass water bottle
Snack of foods that are made of water
If you really suck, get a bluetooth water bottle that tells you to drink more water.

FIND US AT:
https://formsandfocus.com/
https://www.instagram.com/formsandfocus/
https://www.tiktok.com/@formsandfocus

#formsandfocus #dreams #hydration