Manage Your Amino Acids

amino acids

What’s up ? This is THE stephane ANDRE !!! I watched a Jamcore DZ’s video  and I learned some good stuff.

To put it simply, protein is an assembly of amino acids which means that you have to eat protein so that your body can have amino acids. There are a total 20 amino acids, 8 are essential and 12 nonessential. Be careful, nonessential amino acids are also needed. When you see an amino acid with the word « star », it means that it’s an important amino acid to be in shape.

What we call essential amino acids are those that our body doesn’t not produce. That’s why you have to look for them from an outside source. This outside source is the food you eat in the form of meat, egg, fish, dairy product, etc. And it’s possible that the outside source is whey protein powder in concentrate, isolate or hydrolyzate form.

Each amino acid has one or more important functions that’s why I’m only going to talk about important functions to be in shape.

amino acids table

Essential amino acids

Here are the 8 amino acids :

Lysine

This amino acid transports calcium to your body and reduces the tryglycerin’s rate.

Isoleucine, Leucine and Valine are BCAA (amino acids star)

These 3 amino acids have the function of giving energy, repair muscle tissue, anticatabolic, helps in congestion (pump) and helps burn fat.

Methionine

This amino acid is an antioxidant, helps in burning fat in the liver.

Threonine

This amino acid creates elastin and collagen, it’s for the skin. This is beneficial for slowing down old age.

Phenylananine

This amino acid increases alertness.

Tryptophane (amino acids star)

This amino acid reduces appetite and promotes sleep. It’s also a precursor of serotonin, that is to say gives you a good mood.

Nonessential amino acids

Here are the 12 amino acids :

Histidine

This amino acid helps recovery and growth.

Arginine (amino acids star)

This amino acid is the Viagra of amino acids. It’s also the precursor of nitric oxide which helps with congestion.

Glutamine (amino acids star)

This amino acid helps to be focus, to have more energy and helps with recovery.

Aspartic acid

This amino acid increases testosterone but is not definitive. There has been a lot of scientific studies concerning this amino acid but unfortunately, it has not been 100% proven that aspartic acid naturally increases testosterone. This is why it’s interesting to read the latest scientific studies on amino acids because we’ll discover new things.

Gutamic acid

This amino acid is a neurotransmitter and it’s also used as a fuel of the brain.

Cysteine

This amino acid a detoxifier for the liver, fat burner and antioxidant.

Ornithine (amino acids star)

This amino acid derived from arginine. It increases your growth hormone, increases your sleep and gives you more vitality.

Glycine

This amino acid increases your energy and helps the synthesis of creatine.

Proline

This amino acid protects your joint.

Serine

This amino acid increases your energy, your memory and focus.

Taurine

This amino acid increases your energy, focus and endurance.

Tyrosine

This amino acid is important for the body because it regulates your hormones which are dopamine, epinephrine and adrenaline.

Amino acid derivatives

These amino acids are not part of the list of essential and nonessential amino acids because they derive from these 2 lists.

L-Carnitine (star)

This amino acid derives from Methionine and Lysine. This increase your energy, helps burn fat in your liver and burns fat.

Citrulline Malate (amino acids star)

This amino acid derives from Arginine which allows you to produce more Arginine in your body, helps to create more nitric oxide, more vasodilatation, more congestion, more endurance and more recovery buffer of lactic acid.

Choline and Inositol

These amino acids derive from Methionine and Serine. This helps in burning fat in the liver, helps to focus and it’s a fat burner.

amino acids food source

amino acids food source bcaa

If you don’t read my article about protein, click here.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

Work Effectively And Earn More (Part 2)

work effectively effective

I watched an Olivier Roland’s video  and I learned good stuff.

If you don’t have read Part 1, click here .

5 actions to be effective

5

Optimize your working time

Use Pareto’s Law by focusing on the 20% of your actions that contribute 80% of your results and using Parkinson’s Law to determine how long to complete a task.

Here are other actions to put in place to optimize your time :

  • Don’t disperse yourself

  • Stop multitasking – This has been scientifically proven to be a waste of time and productivity. Read this scientific study .

  • Stop interruptions – Things like smartphone notifications, emails or messages.

  • Group actions.

  • Remove unnecessary tasks – To find out if you’re doing a useless task, ask yourself this question from Peter Drucker : « Why am I doing this ? Is it necessary ? » With this question, you can easily delete unnecessary tasks. Exceptionally, you can use a notification on your smartphone that displays this question every 30 minutes. It’s a type of reminder all day long.

  • Identify the 20% of things and people that cause 80% of your problems and delete them. If it’s someone in your family, talk to that person 2-3 times a week instead of every day.

Automate everything you can

Many tasks can be automated in companies. For example to send messages on social media (I use Buffer  ). It’s possible to automate a sale on internet, it’s the customer who does everything. The customer looks for a product, uses his/her credit card by filing out the payment form of the website, and the bill created automatically based on the information provided by the customer, etc.

It’s also possible to automate a company, this is the case of Drop Shipping. Drop Shipping is when you sell products that you don’t have in stock and that are sent directly from the supplier to the customers. Amazon offers this type of service too, you can put in their catalogs products that you sell and entrust to Amazon for the stock’s management, sending and returns of products. I wrote an article on Amazon’s drop shipping, here.

There is also the case of muses that explains Tim Ferriss in his book « 4 hours workweek ».

Delegate

Focus on your strengths and delegate the rest. Create a list of tasks that you want to delegate with instructions. Then gives these tasks to a team by assigning each type of task to a specialist.

Duplicate

There is no point in reinventing the wheel. You can duplicate the recipes of your mentors success and use that in your own company.

Recycle

A job that you did can be reused in a different form. For example, articles from a blog can be used to make a book, a podcast or a video.

4 actions to earn more

4

Determine your goal and strategy

Determine your goal, your process to reach it and the strategy to put in place. Here are some examples of strategies for developing your wealth :

  • Replace your salary with real estate income and start your own company.

  • Keep your work as employee and invest a maximum on stock market to create passive income.

  • Create a company to have a complementary income like a blog, a podcast or a Youtube channel.

  • Buy a piece of land and build several apartments (condos).

  • Etc.

Optimize your management to spend less money

  • Analyse the things you have to pay to eliminate waste : unnecessary subscription, insurance too expensive, etc.

  • Print your bank statement and analyze it

  • Seeking a way to achieve the same result by spending less : compare, buy cheaper, negotiate to save money for the things you really need.

  • Optimize your taxation by reducing your taxes.

Recycle your skills and your work

You can work on something once and get paid several times. You can create a seminar, keep 3 children instead of 1, you walk 5 dogs instead of 1, etc.

You can also use a job you have already done to create complementary income. Foe example, if you like to take picture, you can put them in stock photos on internet.

Duplicate the processes known to create wealth

  • Pay yourself first

  • Make money work for you by saving at least 10% of your income to invest them.

  • Invest in yourself with training to learn new skills

Here are the options you can use to create a company that serves your life (and not your life serving your company). With internet it’s easier to use these levers with a blog, podcast or a Youtube channel by creating content.

Share this article if you think it can help someone you know. Thank you.

-Steph

Ecosystem Your Blog

wordpress ifttt buffer

It’s with a The Family’s video  I learned how to use my blog with my social networks. At first I did a copy / paste of the article’s URL on Facebook, Google+, Twitter, etc. But now I automated a part with IFTTT . With this website, you conncect your apps for « if an app does this, then it will happen that ».

This website works with Evernote, Facebook, Philips Hue, Pocket, Twitter and 347 services. You see how this is useful and it’s easy to use.

You create your account and you land on the homepage with recommended actions :

ifttt screenshot

What interests us is the condition « IF ». You can click on the « IF » tab to see the recipes but as there are 347 services, I suggest you do a search to save time :

ifttt screenshot

What I do is that when I post a new article on my blog, IFTTT sends a message with the article’s URL to my social networks. For example the connection WordPress-Twitter :

ifttt screenshot

Or WordPress-Facebook:

ifttt screenshot

For all this work, you will have to communicate your login / passwords of your blog and your social networks to IFTTT. To see the connections that you have configured, click on « My Recipes ». I connected my blog to Buffer (turn off), Reddit, LinkedIn, Tumblr, Facebook, Twitter.

It is really convenient this website. But why Buffer is disabled ?

Buffer  is another website that I use to send a message with the article’s URL to my social networks but at specific times. What I mean is that I can plan the distribution of my messages throughout the day.

You create you an account and you land on the homepage (I’ve already planned messages) :

buffer screenshot

As you can see, I connected Buffer with Twitter, LindedIn, Google+, Facebook, and Instagram. Instagram is new in Buffer and I just begin to publish content per day on Instragram. I’m really a beginner with Instagram (Snapchat too). You can send 10 free messages per day, if you want to send more messages, take the Premium version.

To connect Buffer with your social networks, click on the icon « Connect More » :

buffer screenshot

For all this work, you will have to communicate your login / password of your social networks to Buffer.

To schedule hours to send messsage, click on the « Schedule » tab :

buffer screenshot

You have to plan the hours for each of the social networks you use. In Buffer you have to write the message and the blog’s URL (copy / paste), it isn’t automate as IFTTT.

This must be 6 months I use IFTTT and Buffer and everything is well. It’s really cool to be able to automate these tasks to save time.

With time, I will learn how to use better these tools and I’ll tell you what I discovered.

And you ? Do you have other tools to manage your ecosystem ?

-Steph

Ecosystème Ton Blog

wordpress ifttt buffer

C’est avec une vidéo de The Family  que j’ai appris comment utiliser mon blog avec mes réseaux sociaux. Au début je faisais un copier/coller de l’url de mon article sur Facebook, Google+, Twitter, etc. Mais maintenant j’ai automatisé une partie. C’est avec IFTTT . Avec ce site internet, tu connectes tes apps pour que « si une app fait ceci, alors il se passera ça ».

Ce site internet fonctionne avec Evernote, Facebook, Philips Hue, Pocket, Twitter et 347 services. Tu vois comme c’est utile et c’est facile à utiliser.

Tu te créer un compte, tu te connecte et tu arrives sur la page d’accueil avec les actions recommandées :

ifttt screenshot

Ce qui nous intéresse, c’est la condition « SI ». Tu peux cliquer sur l’onglet « IF » pour voir les recettes mais comme il y a 347 services, je te conseille de faire une recherche pour gagner du temps :

ifttt screenshot

Ce que j’ai fais c’est que dès qu’il y a un nouvel article sur mon blog, IFTTT envoie un message avec l’url de l’article à mes réseaux sociaux. Par exemple la connection WordPress-Twitter :

ifttt screenshot

ou WordPress-Facebook :

ifttt screenshot

Pour que tout cela fonctionne, il faudra que tu communique tes identifiants/mots de passe de ton blog et de tes réseaux sociaux à IFTTT. Pour voir les connections que tu as configuré, clique sur « My Recipes ». J’ai connecté mon blog à Buffer (désactivé), Reddit, LinkedIn, Tumblr, Facebook, Twitter.

Il est vraiment pratique ce site internet. Mais pourquoi Buffer est désactivé ?

Buffer (https://buffer.com/) est un autre site internet que j’utilise pour envoyer un message avec l’url de mon article à mes réseaux sociaux mais à des heures précises. Ce que je veux dire c’est que je peux planifie la diffusion de mes messages tout au long de la journée.

Tu te crée un compte, tu te connecte et tu arrives sur la page d’accueil (j’ai déjà planifié des message) :

buffer screenshot

Comme tu peux le voir, j’ai connecté Buffer avec Twitter, LindedIn, Google+, Facebook et Instagram. Instagram, c’est nouveau avec Buffer et je commence juste à publier un contenu par jour sur Instragram. Je suis vraiment un débutant avec Instagram (Snapchat aussi). Tu peux envoyer 10 messages gratuitement par jour, si tu veux envoyer plus de messages, il faut prendre la version Premium.

Pour connecter Buffer à tes réseaux sociaux, clique sur l’icône « Connect More » :

buffer screenshot

Pour que tout cela fonctionne, il faudra que tu communique tes identifiants/mots de passe de tes réseaux sociaux à Buffer.

Pour planifier les heures d’envoie de messsage, clique sur l’onglet « Schedule »:

buffer screenshot

Tu dois planifier les heures pour chacun des réseaux sociaux que tu utilises. Dans Buffer tu dois écrire le message et l’url de ton blog (copier/coller), ce n’est pas automatiser comme IFTTT.

Cela doit faire 6 mois que j’utilise IFTTT et Buffer et tout va bien. C’est vraiment cool de pouvoir automatiser ces tâches pour gagner du temps.

Avec le temps, je vais apprendre à mieux utiliser ces outils et je te ferais savoir ce que j’ai découvert.

Et toi ? Tu as d’autres outils pour gérer ton écosystème ?

-Steph