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However, they accumulate an oxygen debt, which must be repaid with periods of rest. That oxygen deficit causes the sense of fatigue you experience when you exercise a muscle. Of course, your diaphragm is only a small portion of your total muscle mass. However, you have a much larger group of muscles powered by slow-twitch fibers: your walking muscles. They make up approximately 70 percent of your muscle mass, and like your diaphragm, they don't cause fatigue when you use them. N LP itself, for the practitioner, is highly focused on four key points that you will have to remember. If you can keep these four points in mind, you can ensure that you will be successful and you will ensure that you are able to make use of NLP. These are the four defining factors that you must keep in mind to ensure that you can influence those around you in the ways that you seek to do: Rapport, sensory awareness, outcome thinking, and behavioral flexibility. T he first pillar of NLP is rapport. Rapport itself is the foundation for everything else. If you do not have any rapport with someone else, you cannot hope to use NLP techniques with them. Rapport is sort of like that magic that keeps it working--it is the reason that you are able to control other people's thoughts and behaviors. It is essentially the measurement of trust between you and another person. R apport is normally developed naturally over time. If you look at two people who are good friends, you can usually tell because of the body language. But I'm a little bit `sorry, not sorry' about that. Home truths about alcohol and the impact it's having on our lives need to be said. They need to be shouted from the rooftops, frankly, until they're heard, understood and accepted by everyone, because too many of us are struggling with the way things are now. Too many of us are feeling stuck, miserable and alone. Too many of us are operating below par, often feeling guilty, confused and isolated.

All due to that bloody glorified, normalised, readily available, cheap as chips, liquid drug ethanol. Enough already. So, on the back of a brain scientist's research, and to counteract all the heavy stuff I've been going over in this article so far, I'd like now to inject a bit of positivity. It's time to lighten the mood and end things on an uplifting note. Luckily, that's pretty easy for me to do because I am so happy to have alcohol out of my life! Think about it: When you're walking at a normal pace--not pushing yourself, just trying to get from one place to another--do your leg muscles get tired? Your feet might get sore, and you might get bored, or hot or cold, but are your muscles really tired? Most people can walk for hours without stopping. What other exercise could you do for that long without resting? Every creature on Earth needs to breathe and get from point A to point B. Mother Nature was kind enough to make sure those essential activities were easy for us by powering our breathing and walking muscles with slow-twitch fibers. Exercise physiologists have found that of all the different types of activities we do, walking expends the most energy with the least perceived effort. It's hard to believe, but when you're walking, your muscles are working almost as hard as they would be if you were running; Here's the secret to relieving insulin resistance: It turns out that those little energy-producing dynamos in your muscle cells--the mitochondria--are exactly what goes wrong when you have insulin resistance. Most of the mitochondria in your body are in your slow-twitch muscle fibers. They are focused on each other and they engage in what is known as mirroring. This is the act of unconsciously following the lead of someone else's body language. It is actively changing the way that you behave to match the body language of someone else to better understand them. It is caused by the activation of mirror neurons--the neurons within the brain that activate when we see someone else doing something. It is essentially how we are able to understand them- it is our ability to empathize with other people and recognize the way in which they are feeling.

G enerally, the more rapport that you have with someone else, the more that you tend to empathize with each other, and that leads to the activation of the mirror neurons within the brain, leading to a higher tendency for the brain to mimic the behaviors of someone else. T he next time that you are sitting at a restaurant, try to look at some of the people that you see. Look at the way that you see people who are clearly married or have been together for a long period of time tend to interact with each other. Watch how their very movements seem to be influenced by each other. Watch how when one takes a drink, the other one does moments later as well. I cannot say it loudly enough: I simply love being sober. And this is really something given how much I used to love my wines. I love not having to reach for a substance to relax me or lift me up. I love having better strategies for dealing with tough stuff. I love having extra money in my pocket to spend on bath bombs and fancy teas. I love being able to rely on myself at all times to deal with things to the best of my ability. I love not having to check my phone or Facearticle account to see if I sent any embarrassing messages the night before. I love kissing my kids goodnight and not breathing wine fumes all over their faces. I love waking up every morning with no hangover. I love knowing myself better and understanding my moods properly for the first time. That means that the muscles you need to exercise to relieve insulin resistance happen to be the very ones that are the easiest to exercise. You don't need to sweat and strain to relieve insulin resistance; How Fast, How Far, and How Often? The metabolic pathways in your muscles that control their sensitivity to insulin behave as if they are controlled by a switch--they're turned either on or off. Walking turns the switch on, but you can't do it just by sauntering over to the watercooler.

You have to do a little more exercise than that. However, once the switch is turned on, it's on. It doesn't do a lot of good to exercise more. Scientists have found that you can restore your muscles' sensitivity to insulin with as little as 20 minutes of walking. You get some added benefit by walking more, but not as much as you get in the first 20 minutes. This happens regularly--it is the way that you can tell that two people really trust each other. C ompare that to a couple that is clearly awkwardly on a first date, not really understanding what they are doing or how they should do it or whether they even really like each other. Their behaviors will seem almost disjointed, as if they are on two different fields altogether. R apport is that measurement that will help you to understand if you have been trusted. When you know it is there, it is easy to look at and understand. It becomes simple to be able to look at a situation, say that you can see where the rapport is showing and point out the ways in which you can better cope. It is great to be able to see the ways in which you can better deal with the situations that you are in. It can help you to understand if someone else is comfortable enough with you for you to attempt to use NLP techniques yourself. N ow, we will be delving into rapport in more depth later in article 9: Rapport, but for now, be aware that it is a major part of NLP, especially if you intend to use NLP techniques on other people. If you do intend to do so, you will need to make sure that you follow certain protocols that will be introduced later. I love that I get touched by things that are touching, moved by things that are moving, frustrated by things that are frustrating, lifted up by things that are uplifting. I love that I watch TV until late at night and remember what happened. I love that I inwardly flip the bird to every bullshit marketing message trying to catch my eye. I love that I'm part of a cool sober gang of brave and amazing people. I love that it's so cheap when I go out to bars and restaurants now.

I love that I'm never slurry or stumbly or embarrassingly sloppy. I love remembering every detail of everything. I love that my skin and hair are healthier and I've lost weight. I love laying my sober head on the pillow at night. I love living sober. Actually, distance is more important than time. Two miles will guarantee results. It doesn't matter whether you walk them or run them; When it comes to preventing diabetes, research consistently shows that the difference between getting no exercise at all and walking just 20 minutes every other day is greater than the difference between walking regularly and being a long-distance runner. Think about what that means: It's not just that walking is good for you--you already knew that. It means that getting no exercise is terrible for you. If you don't exercise at all, you are decidedly less healthy than someone who walks just 20 minutes every other day. Our bodies weren't made for sitting around. They were made for walking--that's their normal state--but a lot of us don't walk more than a couple of hundred feet a day. The fact is, if you're not walking regularly or doing some kind of exercise, you're a sick puppy. Sensory awareness T he second key principle that serves as a pillar for NLP is the use of sensory awareness. It is the principle that recognizes that everything that you will be doing and every way that you will be interacting with other people is dependent upon the senses. You must be well aware of the way in which those around you are sensory aware. You must understand which of their senses they seem to favor and which they do not pay as much attention to.