How long does sex normally last?

If you’re a non-scientist, you might have once asked yourself, propped against the bedhead after disappointingly quick intercourse, how long does sex “normally” last?

A scientist, though, would phrase the same question in an almost comically obscure way: What is the mean intravaginal ejaculation latency time?

I know there’s a lot more to sex than putting the penis into the vagina and ejaculating, but the rest is not always easy to define (kissing? Rubbing? Grinding?). To keep things simple and specific, we’ll just focus on the time to ejaculation.

Measuring an average time to ejaculation is not a straightforward matter. What about just asking people how long they take, you say? Well, there are two main problems with this. One is that people are likely to be biased upwards in their time estimates, because it’s socially desirable to say you go long into the night.

The other problem is that people don’t necessarily know how long they go for. Sex isn’t something people normally do while monitoring the bedside clock, and unassisted time estimation may be difficult during a transportative session of love-making.

What does the research say?

The best study we have estimating the average time to ejaculation in the general population involved 500 couples from around the world timing themselves having sex over a four-week period – using a stopwatch.

That is as practically awkward as it sounds: participants pressed “start” at penile penetration and “stop” at ejaculation. You may note this could affect the mood somewhat, and might perhaps not exactly reflect the natural flow of things. But – science is rarely perfect, and this is the best we’ve got.

So what did the researchers find? The most striking result is that there was a huge amount of variation. The average time for each couple (that is, averaged across all the times they had sex) ranged from 33 seconds to 44 minutes. That’s an 80-fold difference.

So it’s clear there’s no one “normal” amount of time to have sex. The average (median, technically) across all couples, though, was 5.4 minutes. This means that if you line up the 500 couples from shortest sex to longest sex, the middle couple goes for an average of 5.4 minutes each time they do it.

There were some interesting secondary results, too. For example, condom use didn’t seem to affect the time, and neither did men’s being circumcised or not, which challenges some conventional wisdom regarding penile sensitivity and its relationship to staying power in the sack.

It didn’t much matter which country the couples came from either – unless they came from Turkey, in which case their sex tended to be significantly shorter (3.7 minutes) than couples from other countries (Netherlands, Spain, the United Kingdom, and the United States). Another surprising finding was that the older the couple, the shorter the sex, contrary to the prevailing wisdom (probably peddled by older men).

Why do we have sex for so long?

As an evolutionary researcher, all this talk of how long sex lasts make me wonder: Why does it last any time at all? All sex really needs to achieve, it seems, is to put sperm into the vagina. Why all the thrusting and bumping? Instead of sliding the penis in and out many hundreds of times per sexual session, why not just put it in once, ejaculate, and then go have a lemonade and get on with the rest of the day?

Before you say, Because it’s fun to go in and out!, remember evolution doesn’t care about fun per se – it generally only “designs” things to be enjoyable if they helped our ancestors pass on their genes to future generations. For example, even though we like eating food, we don’t chew each mouthful of it for five minutes just to make the enjoyment last longer. That would be inefficient, and so we’ve evolved to find it gross.

Why we last so long is a pretty complicated question with no clear answer, but a clue may be in the way the penis is shaped. In 2003, researchers showed – using artificial vaginas, artificial penises, and artificial sperm (corn syrup) – that the ridge around the head of the penis actually scoops out pre-existing syrup from the vagina.

What this suggests is that men’s repeated thrusting might function to displace other men’s semen before ejaculating, ensuring their own swimmers have a better chance of reaching the egg first. Incidentally, this could explain why it becomes painful for a man to continue thrusting after ejaculating, since that would risk scooping out his own semen as well.

So what to do with this information? My advice would be to try not to think about it during the throes of passion.

Singapore launches world’s first ‘self-driving’ taxi service

Trial allows selected passengers to hail a computer-controlled car on their smartphones, with a backup human driver and co-pilot riding shotgun

A nuTonomy car vehicle out and about during a “self-driving” taxi trial in Singapore.
A nuTonomy car vehicle out and about during a “self-driving” taxi trial in Singapore. 

The world’s first “self-driving” taxi service has been launched in Singapore – albeit with a human backup driver and co-pilot on board for the time being.

Members of the public selected to take part in the trial would be able to hail a free ride through their smartphones, said nuTonomy, an autonomous vehicle software startup.

While multiple companies, including Google and Volvo, have been testing self-driving cars on public roads for several years, nuTonomy said it would be the first to offer rides to the public, beating Uber, which plans to offer rides in autonomous cars in Pittsburgh, by a few weeks.

The cars – modified Renault Zoe and Mitsubishi i-MiEV electrics – had a driver in the front prepared to take back the wheel and a researcher in the back watching the car’s computers, the company said. Each was fitted with Lidar, a laser-based detection system like radar.

An Associated Press reporter taking a ride on Wednesday observed that the safety driver had to step on the brakes once, when a car was obstructing the test car’s lane and another vehicle, which appeared to be parked, suddenly began moving in the oncoming lane.

The service would start with six cars, growing to a dozen by the end of the year, said nuTonomy, adding that it aimed to have a fully self-driving taxi fleet in Singapore by 2018.

The first taxis would run in a 2.5 square mile business and residential district called “one-north” and pick-ups and drop-offs will be limited to specified locations, the company said. Riders must have an invitation to use the service, said nuTonomy, adding that dozens of people signed up for the launch and it wanted to add thousands more in the coming months.

The testing time-frame was open-ended, said nuTonomy CEO Karl Iagnemma. Eventually riders may start paying for the service, with more pick-up and drop-off points added.

NuTonomy, a 50-person company with offices in Massachusetts and Singapore, was formed in 2013 by Iagnemma and Emilio Frazzoli, Massachusetts Institute of Technology researchers who were studying robotics and developing autonomous vehicles for the defence department.

Earlier this year the company won approval from Singapore’s government to test self-driving cars in one-north. NuTonomy has also announced a research partnership with Singapore’s Land Transport Authority.

Auto supplier Delphi Corp, which is also working on autonomous vehicle software, was recently selected to test autonomous vehicles on the island and plans to start next year.

Pang Kin Keong, Singapore’s transport secretary, who heads a government committee on autonomous driving, said: “We face constraints in land and manpower. We want to take advantage of self-driving technology to overcome such constraints, and in particular to introduce new mobility concepts which could bring about transformational improvements to public transport in Singapore.”

An alarming number of scientific papers contain Excel errors

A surprisingly high number of scientific papers in the field of genetics contain errors introduced by Microsoft Excel, according to an analysis recently published in the journal Genome Biology.

A team of Australian researchers analyzed nearly 3,600 genetics papers published in a number of leading scientific journals — like Nature, Science and PLoS One. As is common practice in the field, these papers all came with supplementary files containing lists of genes used in the research.

The Australian researchers found that roughly 1 in 5 of these papers included errors in their gene lists that were due to Excel automatically converting gene names to things like calendar dates or random numbers.

But when you type these shortened gene names into Excel, the program automatically assumes they refer to dates — Sept. 2 and March 1, respectively. If you type SEPT2 into a default Excel cell, it magically becomes “2-Sep.” It’s stored by the program as the date 9/2/2016.

Even worse, there’s no easy way to undo this automatic formatting once it has happened. Edit -> Undo simply deletes everything in the cell. You can try to convert the formatting from “General,” the default, to “Text,” which you might expect to change it back to the original characters you enter. But instead, changing the formatting to “Text” makes the cell contents appear as 42615 — Excel’s internal numeric code referring to the date 9/2/2016.

Even more troubling, the researchers note that there’s no way to permanently disable automatic date formatting within Excel. Researchers still have to remember to manually format columns to “Text” before you type anything in new Excel sheets — every. single. time.

But even the genetics researchers among us are only human, and they sometimes forget to do this. Hence, you end up with 20 percent of these genetics papers containing preventable errors introduced by Excel.

The Australian researchers note that this problem was first identified in a paper published more than a decade ago. “Nevertheless, we find that these errors continue to pervade supplementary files in the scientific literature,” they write.

Genetics isn’t the only field where a life’s work can potentially be undermined by a spreadsheet error. Harvard economists Carmen Reinhart and Kenneth Rogoff famously made an Excel goof — omitting a few rows of data from a calculation — that caused them to drastically overstate the negative GDP impact of high debt burdens. Researchers in other fields occasionally have to issue retractions after finding Excel errors as well.

They do note, however, that one perfectly free spreadsheet program did nothave any issues storing the gene names as typed — Google Sheets.

This 9-Year-Old’s Double Hand Transplant Story Will Wow You

NBC Nightly News checks in with Zion Harvey on Tuesday, August 22, 2016.
NBC Nightly News checks in with Zion Harvey on Tuesday, August 22, 2016. 

On Tuesday, NBC Nightly News revisits the story of Zion Harvey, who a year ago became the first child ever to receive a double hand transplant.

A life-threatening bacterial infection at age 2 required amputation of both of Harvey’s hands and feet. He received a kidney from his mother, Pattie Ray. Then, in July 2015, a team of 40, including 10 hand surgeons, spent more than 10 hours transplanting the then 8-year-old’s hands and forearms at Children’s Hospital of Philadelphia.

“When I saw Zion’s hands for the first time after the operation I just felt like he was being reborn,” Ray told the news program in 2015. “I see my son in the light I haven’t seen him in five years. It was like having a newborn. It was a very joyous moment for me. I was happy for him.”

The hands will grow with Harvey, who inspired his doctors when the operation first took place.

“I’ve never seen a tear, never an untoward face, never a complaint,” said Dr. L. Scott Levin, chairman of the department of orthopedic surgery at Penn Medicine and director of the hand transplantation program at Children’s Hospital, who led the operation. “He’s always positive. And that, in and of itself, is remarkable.”

At the time, Levin told NBC Nightly News that surgeons on the team, including Dr. Scott Kozin, chief of staff for Shriners Hospitals for Children — Philadelphia, had performed hand transplants on adults, but not children.

Harvey’s transplanted hands get a checkup.
Harvey’s transplanted hands get a checkup. 

Tuesday night’s report from Rehema Ellis checks in with the brave patient one year later.

Watch the video. URL:

40 Life Changing Lessons to Learn

40 Valu40 Life Changing Lessons to Learn from David R. Hawkinsable Lessons to Learn from David R. HawkinsDavid Hawkins has left behind an unique contribution to humanity due to his advanced state of awareness and enlightenment. And today I would like to share with you 40 of the many life changing lessons you can learn from this amazing man, as I’m sure they will benefit you greatly.

Enjoy 🙂

1. The doorway to Divinity in the Now.

“The doorway to Divinity is located and available as a direct experience in the exact split second of ‘now’ which is discernible between two thoughts.” ~ David R. Hawkins

2. Make a gift of your life and lift all mankind by being kind, considerate, forgiving, and compassionate.

“Make a gift of your life and lift all mankind by being kind, considerate, forgiving, and compassionate at all times, in all places, and under all conditions, with everyone as well as yourself. This is the greatest gift anyone can give.” ~ David R. Hawkins

3. To become more conscious is the greatest gift anyone can give to the world.

“To become more conscious is the greatest gift anyone can give to the world; moreover, in a ripple effect, the gift comes back to its source.” ~ David R. Hawkins

 4. You change the world as a consequence of what you have become.

“We change the world not by what we say or do, but as a consequence of what we have become.” ~ David R. Hawkins

5. You attract to yourself reflections of that which you are.

“Everything you see happening is the consequence of that which you are.”

“Everybody is like a magnet. You attract to yourself reflections of that which you are. If you’re friendly then everybody else seems to be friendly too.” ~ David R. Hawkins

“People hate me” stems from one’s own inner hatreds. “People don’t care about me” stems from one’s narcissistic absorption with one’s happiness and gain instead of others. “I don’t get enough love” stems from not giving love to others. ~ David R. Hawkins

6. All judgment is self-judgment.

“All judgment reveals itself to be self-judgment in the end, and when this is understood a larger comprehension of the nature of life takes its place.” ~ David R. Hawkins

7. Love is a state of awareness, not an emotion. 

“Love is misunderstood to be an emotion; actually, it is a state of awareness, a way of being in the world, a way of seeing oneself and others.” ~ David R. Hawkins

 8. Spiritual evolution occurs as the result of removing obstacles and not actually acquiring anything new.

“Spiritual evolution occurs as the result of removing obstacles and not actually acquiring anything new. Devotion enables surrender of the mind’s vanities and cherished illusions so that it progressively becomes more free and more open to the light of Truth.” ~ David R. Hawkins

9. It is only the minority of people who seek self-improvement or personal growth.

“It is only the minority of people who seek self-improvement or personal growth. This is because whatever one’s self-criticisms, one secretly really believes that one’s way of being is okay and probably the only correct one. They are alright as they are, and all problems are caused by other people’s selfishness, unfairness, and by the external world.” ~ David R. Hawkins

“At some point, the illusion breaks down and the opening for the start of the spiritual quest commences. The quest turns from without to within and the search for answers begins.”

10. The seeking of Enlightenment is the most difficult of human pursuits.

“The seeking of Enlightenment is a very major commitment, and is, in fact, the most difficult of human pursuits. It can be alternately arduous or exhilarating, exciting or tedious, demanding or inspiring. There are great breakthroughs as well as exasperating, seemingly impossible obstacles. It is to be expected that this pattern is par for the course.” ~ David R. Hawkins

11. Life is how you perceive it.

“Life is how you perceive it. The meaning of it is what you project out there. In and of itself, it doesn’t mean anything.” ~ David R. Hawkins

12. If you’re not happy here and now, you will not be happy there and then.

“It is helpful to understand that if one is not happy with present circumstances, the chances are that happiness will still be elusive when conditions change to meet one’s current desire. That is, if happiness is elusive now, it will continue to be so in the future because the ability to locate the source of happiness has not yet been found.” ~ David R. Hawkins

13. Desire is fueled by the illusion of lack.

“Desire is fueled by the illusion of lack and that the source of happiness is outside oneself and therefore has to be pursued or acquired. The importance of the object of desire is thereby inflated and overvalued by its symbolism and mystique. The pleasure of the sense of Self is blocked by desire. When that desire is fulfilled, the ego ascribes the resultant sense of joy to the acquisition of an external. However, this is a clever illusion because the actual source of the pleasure is that the block to experiencing the joy of the Self has been temporarily removed. The source of the experienced happiness is the radiance of the Self that shines forth when it is not shut off by an ego distress.” ~ David R. Hawkins

14. The way to become that exciting person whom people want to know is by letting go.

“The way to become that exciting person whom people want to know is very easy. We simply picture the kind of person we want to be and surrender all the negative feelings and blocks that prevent us from being that.” ~David R. Hawkins

15. If you want something, you need to become it.

“You need to be right, you need to make money, you need to be successful – it’s the neediness that’s the problem. Instead, become that which attracts those things.” ~ David R. Hawkins

16. To let go of the known for the unknown requires faith in God.

“To let go of the known for the unknown requires great commitment, willingness, and devotion to surrendering one’s faith to God.” ~ David R. Hawkins

17. The attachment to love is really the trap (not love itself).

“The attachment to love is really the trap (not love itself) and the barrier to enlightenment. In Reality, love is freedom, but attachment to love is a limitation.” ~ David R. Hawkins

18. Ego is the persistence of animal instinct from an earlier part of the brain.

“Ego is the persistence of animal instinct from an earlier part of the brain. The frontal cortex emerged later and allows thinking. However, the thinking is then used for animal goals […] We now have rivalry and the quest for domination via the intellect, rather than teeth, claws, etc.” ~ David R. Hawkins

19. People are addicted to the payoffs of being right, blaming others, twisting the knife.

“Man is addicted to the payoffs of being right, blaming others, twisting the knife. […]Most would rather enjoy hating someone than to give it all up.” ~ David R. Hawkins

20. Truth has nothing to prove.

“The road to enlightenment is not for bleating sheep. To be offended signifies that one is defended, which, in itself, signifies the clinging to untruth. Truth needs no defense and therefore is not defensive; truth has nothing to prove.” ~ David R. Hawkins

21. If you own it all, nobody has any way to attack you.

“Write down all your faults. Write down all the faults others think you have, even if you think they’re liars. You take responsibility for it all. If you own it all, nobody has any way to attack you. If others attack you, it’s because you’re not owning something. Besides, there’s nothing wrong with being stupid and ugly. (Laughter). So we admit our faults, and we stop labeling them faults. We have to get over narcissistic sensitivity. All negative reactions are not caused from outside; it’s how we choose. The way to become bulletproof is to own anything that seems a fault. The way to overcome the ego’s reaction to that is to say, “I’m stupid and ugly. It doesn’t matter; God loves me.” ~ David R. Hawkins

22. Non-attachment is not the same as indifference.

“Non-attachment is not the same as indifference, withdrawal or detachment.[…]In contrast, non-attachment allows full participation in life without trying to control outcomes.” ~ David R. Hawkins

23. The belief that one is the ego, obscures the Realization of the Reality of the Self as the Oneness of All That is.

“The ego, or more accurately, the belief that one is the ego, obscures the Realization of the Reality of the Self as the Oneness of All That is. The dissolution of the ego results in liberation from the bondage of the illusions that create suffering.” ~ David R. Hawkins

24. To truly know love is to know and understand God.

“To understand the nature of God, it is necessary only to know the nature of love itself. To truly know love is to know and understand God; and to know God is to understand love.” ~ David R. Hawkins

25. The advance of truth doesn’t necessarily bring tranquil waters.

“The advance of truth doesn’t necessarily bring tranquil waters. In fact, it can disturb things for a while. You now have a new paradigm, and inherent in it is the downfall of the old.” ~ David R. Hawkins

26. Keep your mind silent.

“Don’t call it anything, don’t label it anything. Keep your mind silent. You stay in touch with whatever you are experiencing, and you let go of resisting it. You are going to experience it, you are going to decompress it. You can do that with pain and any kind of suffering. The suffering is due to the resistance. If you keep surrendering to it you will undo it. You let go of resisting the depression. You got to sit down and go through it. You’re holding a baggage of it. The way to let go of a thing is to sit down and completely surrender to the energy of it. Don’t label it depression. You don’t have depression. Don’t label it lower feelings or any euphemism. Go into the phenomena itself. Don’t resist the phenomena, because there is only so much of it. Its like a compressed energy thing. And as you stay in touch with it and experience it out, it will come to an end. Because it is not unlimited.” — Dr. David Hawkins

27. The willingness to forgive others is reflected in our own capacity for self-forgiveness and acceptance.

“The willingness to forgive others is reflected in our own capacity for self-forgiveness and acceptance.” ~ Dr. David Hawkins

28. Surrender is a constant process of not resisting or clinging to the moment.

“Surrender is a constant process of not resisting or clinging to the moment but instead, continuously turning it over to God. The attention is thus focused on the process of letting go and not on the content of the ‘what’ that is being surrendered.”

29. No sacrifice is too great in order to realize the presence of God.

“There is absolutely nothing in ordinary human experience to compare with the joy of the presence of the Love of God. No sacrifice is too great nor effort too much in order to realize that Presence.”

30. The true destiny of man is to realize the truth of the divinity of one’s source and creator.

“The true destiny of man is to realize the truth of the divinity of one’s source and creator which is ever present within that which has been created and is the creator of the Self.”

31. The world of the ego is like a house of mirrors through which the ego wanders, lost and confused.

“The world of the ego is like a house of mirrors through which the ego wanders, lost and confused, as it chases the images in one mirror after another. Human life is characterized by endless trials and errors to escape the maze. At times, for many people, and possibly for most, the world of mirrors becomes a house of horrors that gets worse and worse. The only way out of the circuitous wanderings is through the pursuit of spiritual truth.”

32. What you resist, persists.

“That which you resist stays.”

33. Humility is the greatest virtue.

“With humility one can see that the mind is limited and incapable of seeing all the circumstances surrounding any event. Out of this arises the willingness to let go of condemnation and judgment.”

34. A spiritual attitude leads one to be friendly, kind, and well meaning to all life.

“A spiritual attitude leads one to be friendly, kind, and well meaning to all life. … not as a compulsive must or a religious rule, but out of a greater awareness of the value of all life.”

35. Like the sun, the inner Self is always shining.

“Like the sun, the inner Self is always shining, but because of negative clouds, we do not experience it. It is not necessary to program oneself with the truth; it is only necessary to remove that which is false. The removal of the clouds from the sky to illuminate the negative allows one to experience the energy fields of that which is positive. It is only the removal of the negative that is necessary-the willingness to let go of the habits of negative thinking. The removal of the obstacles to the experiencing of this will result in an increasing sense of aliveness and a joy of one’s own existence.”

36. Be passionate for God, not for belief systems.

“Be passionate for God, not for belief systems. That is the only real decision that has to be made and can be applied to any and all situations. The question is always whether to be at the effect of the world or aligned with the Truth of God instead. The search for enlightenment is different from that of seeking worldly success.”

37. At first, spiritual purification seems difficult, but eventually, it becomes natural.

“At first, spiritual purification seems difficult, but eventually, it becomes natural. To consistently choose love, peace, or forgiveness leads one out of the house of mirrors. The joy of God is so exquisite that any sacrifice is worth the effort and seeming pain.”

38. All reactions to life are subjective.

“When we stop identifying with events ‘out there’ and giving them power over our lives, then we experience an inner serenity as a consequence of having transcended the world.”

“All reactions to life are subjective. There is nothing happening that is awful, exciting, sad, good, or bad. It is pointless to hold a position that catastrophes shouldn’t “happen” or that the innocent didn’t deserve it, or isn’t it awful, or it must be somebody’s fault. With a broad view, one can remain unperturbed by either the content or the context of life. That requires giving up judgments, expectations, or sensitivities.”

39. Out of all-inclusive, unconditional compassion comes the healing of all mankind.

“Out of all-inclusive, unconditional compassion comes the healing of all mankind.”

40. The goal of society and the goal of enlightenment are not the same.

“The goal of society in general is to succeed in the world, whereas the goal of enlightenment is to transcend beyond it.”

Scientists Have Made A Self-Destructing, Dissolvable Battery

The value of a battery is often considered in terms of its battery life. A battery that never dies? Sounds great. But the 2016 invention of a short-term, self-destructing battery is making waves. Iowa State University mechanical engineering professor Reza Montazami lead a team of researchers in creating what they are calling the first practical transient battery.

Perhaps the biggest impact this technology may have is on the environment.Self-destructing batteries that almost completely dissolve (translation: all that’s left after it dissolves is nanoparticles that do not degrade) leave much less waste for landfills. This new push in transient electronics aims to create batteries and devices that operate within a small time frame before self-destructing. This could be useful in secretive military conditions, and in medical devices that would otherwise require an operation to remove a battery.

Read more.

A Beginner’s Guide To Camping

In this constantly connected technological age, it can be easy to forget that outside lies a real, bustling world full of natural wonders. Taking the time to unplug from social networking, television, and a barrage of emails to restore a relationship with the natural environment can do a lot of good for the mind and body. As if these weren’t reasons enough to pop up a tent and dust off the old hiking boots, an experience like camping also provides an excuse to squish roasted marshmallows between chocolate and graham crackers. Camping is an opportunity to get back to the basics of life: learning how to build a fire, how to identify poisonous snakes and plants, and looking up into the vast universe above to connect the stars. So before you go load up on bug spray and s’mores supplies, check out this playlist to get started on your camping adventure.

Read more:

Olive Oil Helps Control After-Meal Blood Sugars

Italian researchers found that extra-virgin olive oil taken with meals helps to reduce blood sugar elevations after meals in type 1 diabetics. This may help explain the lower observed incidence of diabetes seen in those eating a traditional Mediterranean diet, which is rich in olive oil.

extra virgin oil

Before going further into the weeds, remember that glycemic index refers to how high and quickly a particular food elevates blood sugar. High-glycemic index foods raise blood sugar quicker and higher compared to low-glycemic index foods.

The study at hand is a small one: 18 patients. They were given both high- and low-glycemic meals with varying amounts and types of fat. Meals were either low-fat, high in saturated fat (from butter), or high in monounsaturated fat from olive oil. Meals that were high-glycemic index resulted in lower after-meal glucose levels if the meal had high olive oil content, compared to low-fat and butter-rich meals.

If meals were low in glycemic index, blood sugar levels were about the same whether the diet was low-fat, high in saturated fat, or rich in olive oil.

I don’t know if results of this study apply to those with type 2 diabetes. Probably, but uncertain. (google it!)

Action Plan

If you have type 1 diabetes and plan on eating high on the glycemic index scale, reduce your blood sugar excursions by incorporating extra-virgin olive oil into your meals.



OBJECTIVE To evaluate whether fat quality, in the context of meals with high– (HGI) or low–glycemic index (LGI), influences postprandial blood glucose (PPG) response in patients with type 1 diabetes.

RESEARCH DESIGN AND METHODS According to a randomized crossover design, 13 patients with type 1 diabetes on insulin pump consumed two series (HGI or LGI) of meals with the same carbohydrate quantity while differing for amount and quality of fat: 1) low in fat (“low-fat”), 2) high in saturated fat (butter), or 3) high in monounsaturated fat (extravirgin olive oil) (EVOO). Premeal insulin doses were based on insulin–to–glycemic load ratios. Continuous glucose monitoring was performed and 6-h PPG evaluated.

RESULTS PPG was significantly different between HGI and LGI meals (P = 0.005 for time × glycemic index interaction by repeated-measures analysis [RMA]), being significantly higher during the first 3 h after the HGI meals with a later tendency to an opposite pattern. In the context of HGI meals, PPG was significantly lower after EVOO than after low-fat or butter (P < 0.0001 for time × meal interaction by RMA), with a marked difference in the 0- to 3-h glucose incremental area under the curve between EVOO (mean ± SD 198 ± 273 mmol/L × 180 min) and either low-fat (416 ± 329) or butter (398 ± 355) (P < 0.05). No significant differences were observed in PPG between the three LGI meals.

CONCLUSIONS Carbohydrate quality of a mixed meal influences shape and extent of PPG. Besides, using EVOO in an HGI meal attenuates the early postprandial glucose response observed when this meal is consumed with either low-fat or butter. Therefore, an optimal prandial insulin administration would require considering, in addition to the quantity of carbohydrates, the quality of both carbohydrate and fat.

6 Science-Backed Cures For Insomnia

We all love getting an uninterrupted good night’s sleep to wake up feeling refreshed and invigorated in the morning. However, each night, millions of us struggle to fall asleep or stay asleep; and although this is only a brief problem for some, for others, insomnia can become an ongoing struggle. However, insomniacs can regain control of their sleep, without depending on medications.

Every year, in the U.S., as many as 40 percent of adults have insomnia, according to the American Academy of Sleep Medicine. Meanwhile, about 10 to 15 percent of people suffer from chronic insomnia, finding it difficult to get enough shuteye a few nights a week. Sleep deprivation is considered to be a “public health problem” by the Centers for Disease Control and Prevention (CDC).

Get your best night’s sleep ever by applying these natural and scientifically proven treatments.


Dimming the lights before going to bed can help you fall asleep and stay asleep. Low-lighting at night will help trigger the production of melatonin, the sleep-inducing hormone, while exposing yourself to bright daylight in the morning helps shut down melatonin production. A 2014 study published in the Journal of Clinical Sleep Medicine found office workers who got more natural light exposure slept about 46 minutes longer per night than their colleagues without windows. The findings suggest your work environment can also play a role in your sleeping habits at night — sufficient daylight exposure at work can help employees’ health and well-being.


Popping a Ambien or Xanax in hopes of a good night’s sleep may not be the best first option for treating insomnia. Guidelinesfrom the American College of Physicians (ACP) published in the Annals of Internal Medicine found cognitive behavioral therapy (CBT-I) was the best first-line treatment for insomnia, rather than sleeping pills. A 2014 study found an hour’s worth of talk therapy helped 73 patients improve their sleep quality, while another study found 86 percent of patients experienced reduced insomnia.

CBT-I involves learning new approaches to thoughts and behaviors that affect sleep. Therefore, persistent effort is critical, and patients should be aware symptoms may worsen before sleep improves. CBT-I could seem more complicated than medication because it involves long-term effort and follow-up, but support and encouragement could help patients abide by this therapy.


Hypnotherapy for insomnia may help patients relax and fall into an undisturbed slumber. In a 2014 study published in the journalSleep, women who listened to a sleep-promoting audio tape containing hypnosis cut their awake time by two-thirds, and spent 80 percent more time in deep sleep compared to women who didn’t do hypnotherapy. Hypnosis for insomnia aims to produce positive changes that will help undo the patterns of sleep disturbances that have been embedded in the subconscious.

Woman sleeping


The scent of lavender is known to elicit feelings of calmness and relaxation, and unsurprisingly, sleep. Studies show a massage with essential oils, particularly lavender, may result in improved sleep quality, more stable mood, better concentration, and reduced anxiety. Research suggests aromatherapy with lavender slows the activity of the nervous system, which helps promote good quality sleep and positive mood in those with sleeping disorders.


Melatonin is the most popular supplement for sleep, according to the American Academy of Sleep Medicine. It can help insomniacs get through temporary sleep disturbances. A 2013 review published in the journal PLoS ONE found melatonin can help people fall asleep faster, lengthen sleep time, and improve their overall sleep quality. Moreover, they found the longer patients are on these supplements and the higher the doses, the greater effects it has on total sleep time. The Mayo Clinic suggests taking by mouth a single dose of 0.5-5 milligrams before bed or as a daily dose for one to three months.


Acupuncture may be able to boost the secretion of melatonin production. A 2004 study published in the the Journal of Neuropsychiatry and Clinical Neurosciences found after five weeks of acupuncture treatment, there was a significant improvement in melatonin production, increasing total sleep time and sleep quality. Certain acupuncture procedures have a nearly 90 percent success rate for the treatment of insomnia.

The 10 Commandments of a Good Life

The 10 Commandments of a Good Life

What is a good life? Well, I guess it depends on who you ask. A good life can mean different things to different people. And even though we might all perceive a good life differently, there are certain things that can help us to craft that a good life for ourselves and for those we love. And I call these things, the 10 commandments of a good life.

1. Don’t look back.

You can’t change the past. What’s done it’s done. Leave it all behind.

2. Live in Truth.

The Truth of who you are, and the truth of who life created you to be.

3. Hold no grudges.

Forgive them all.

4. Trust the process.

Trust life’s wisdom. Trust yourself. Trust the process.

5. Embrace it all.

Embrace with grace all that you face. It’s all happening FOR you, not TO you.

6. Walk humbly.

With your two feet always on the ground, serving all and doing harm to none.

7. Live boldly. 

Shine brightly. Live boldly. Never hide yourself from yourself. 

8. Watch your mind.

Keep it pure, free of judgment, and full of peace.

9. Hold your tongue

Think twice before you speak. Let no unwholesome word come out of your mouth.

10. Guard your heart.

Keep it clean, filled with love and free of hate.

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