ISSUE 8

In this issue, we get deeper into the fundamentals of sleep. It seems the our well-being starts here and there are important facts and practices that each of us should be familiar with. The article on sleep can be found in the Members area on the bottom left (in a separate box).

In addition, we review the scientific research on 5-HTP, an amino acid that regulates the production of serotonin and provides a wide variety of benefits for our health when taken as a supplement.

Finally, we summarize the positive effects of mantras and chanting, including messages to ourselves and structuring our internal dialogue.

The amino acid 5-HTP works in the brain and central nervous system by increasing the production of the chemical serotonin. Serotonin can affect sleep, appetite, temperature, sexual behavior, and pain sensation. Since 5-HTP increases the synthesis of serotonin, it is used for several diseases where serotonin is believed to play an important role including depression, insomnia, obesity, and many other conditions.

5-HTP is great because it also can increase melatonin levels by 200%.

When taken correctly, 5-HTP turns right into serotonin. To put it another way, using 5-HTP is like pouring gasoline straight into your tank. There’s no need for an additive when you can simply replace your serotonin stores any time you get low. It may take months to get well, but once you start consistently going into deep, restorative sleep, you’ll feel better than you’ve felt in years.

 

BENEFITS OF 5-HTP

Although much more research is needed and experiments show mixed results, there is evidence that 5-HTP can be effective in treating a wide range of health problems:

Fibromyalgia

Carefully controlled tests have shown that patients with FMS were able to see the following benefits from taking 5-HTP:

• Decreased pain

• Improved sleep

• Fewer tender points

• Less morning stiffness

• Less anxiety

• Improved moods in general, including in those with

clinical depression

• Increased energy

Depression

Studies comparing 5-HTP to prescription antidepressants show 5-HTP to be as effective or more effective than prescription medications. Furthermore, 5-HTP doesn’t have some of the more troubling side effects associated with prescription medications. One conclusion was that a natural pain-blocking effect occurred when serotonin and norepinephrine levels were enhanced in the brain. More norepinephrine means more energy and improved mood.

Dosing: Most commonly, 150-800 mg daily is taken for 2-6 weeks. These doses are sometimes divided up and administered as 50 mg to 100 mg three times a day. Sometimes the dose starts out low and steadily increases every 1-2 weeks until a target dose is reached. In one study, the dose is steadily increased up to 3 grams per day.

Anxiety and OCD

Early research shows that taking 25-150 mg of 5-HTP by mouth daily

along with carbidopa seems to reduce anxiety symptoms in people with

anxiety disorders. But other early research shows that taking higher doses of

5-HTP, 225 mg daily or more, seems to make anxiety worse.

Obsessive-compulsive disorder (or OCD) is a type of anxiety

marked by recurrent thoughts and repetitive behaviors.

Early research shows that taking 5-HTP with the antidepressant drug fluoxetine

(Prozac) for 12 weeks may improve some symptoms of OCD.

Headaches

Although the evidence is mixed, some studies show that

5-HTP can be used to successfully treat and prevent chronic

headaches of various types, including migraines, and tension headaches.

Weight loss and Obesity

Early research suggests that taking 5-HTP might help reduce appetite,

caloric intake, and weight in people who are obese. Other research suggests

that using a specific mouth spray containing 5-HTP and other extracts for

4 weeks increases weight loss by about 41% in overweight postmenopausal adults.

Insomnia

5-HTP has been shown to be beneficial in treating insomnia, especially in improving sleep quality by increasing deep sleep.

Steps to Sleeping Soundly

One reason for poor sleep is if you have low levels of serotonin. If you’re not sure if you’re low in serotonin, take the “Brain Function Questionnaire" to find out.

You can find it at: www.yourfibrodoctor.com/brain-function

If you do not suffer from low serotonin states, simply use melatonin supplements.

How to take 5-HTP for better sleep

Take 5-HTP on an empty stomach, 30 minutes before bed, with four ounces of grape juice. This allows it to get past the blood-brain barrier and be absorbed directly into the brain. 5-HTP will never leave you feeling dopey, drugged, or hung over. If you need to wake up in the middle of the night, you can. You should be able to go right back to sleep.

One of three things will happen when taking 5-HTP

with a beginning dose of 50mg:

Scenario 1:

You will fall asleep within 30 minutes and sleep through the night.

If this is the case, stay on this dose. After a few days, if you start

to have problems with sleep again, increase your dose of 5-HTP

as described below.

Scenario 2:

Nothing happens. This is the typical response to such a low dose. Continue to add 50 mg each night (up to a maximum of 300 mg) until you fall asleep within 30 minutes and sleep through the night. You should stay at the minimum dose needed for deep sleep (up to a maximum of 300 mg per night). For example, let’s say you take 50 mg of 5-HTP 30 minutes before bed on an empty stomach with four ounces of grape juice but don’t fall asleep within 30 minutes or don’t sleep through the night. If this happens, add an additional 50 mg for a total of 100 mg of 5-HTP. Take as directed above. If you don’t fall asleep within 30 minutes or don’t sleep through the night (7-8 hours of sleep), add an additional 50 mg for a total of 150 mg. Keep increasing as needed up to 300 mg or until you fall asleep within 30 minutes and sleep through the night.

Scenario 3:

The dose makes you more alert. This occurs more often in CFS patients and is due to a sluggish liver. If this happens, don’t take 5-HTP at bedtime. Instead, take 50 mg with food for one to two days. Taking 5-HTP with food will slow it down and allow the liver to process it like any other food. Taking 5-HTP with food will usually not make you sleepy. If after one to two days you have no further problems with 5-HTP, you should increase to 100 mg of 5-HTP with each meal (up to 300 mg a day).

Taking 5-HTP with food will help raise your serotonin and normalize your sleep/wake cycles. It may take a little longer to see positive results when taking 5-HTP with food (one to two weeks), but don’t worry. You will eventually build up your serotonin stores and start to see an improvement in your sleep, pain, moods, any IBS issues, and energy.

Remember, serotonin increases deep sleep by increasing melatonin levels by 200 percent.

Don’t Take Tryptophan — Take 5-HTP

Tryptophan is one of eight essential amino acids or “building blocks” in your body. Tryptophan is absorbed from the gut into the bloodstream and then dispersed throughout the body. 90% of tryptophan is used for protein synthesis, 1% is converted to serotonin, and the rest is used to make niacin. In the formation of serotonin, tryptophan is hydroxylated to 5-hydroxytryptophan (5-HTP).

There has been some recent bad press about 5-HTP and a contaminant. Known as “Peak X”, this contaminant is a potentially hazardous toxin that was found in several batches of tryptophan back in the early 1980s. This led to the FDA banning the amino acid tryptophan from being purchased over the counter until recently.

Tryptophan is derived from bacteria, and this is where the potential contamination can occur. This is really not a concern when using reliable, high-quality vendors. Some people take tryptophan in order to increase serotonin levels. But 5-HTP, a derivative of tryptophan, is a better choice for several reasons:

First, 5-HTP easily crosses the blood-brain barrier and is readily absorbed into the brain where it turns into serotonin. Second, tryptophan has to turn into 5-HTP first before turning into serotonin. Unlike 5-HTP, only a fraction of tryptophan can be absorbed into the brain.

Third, 5-HTP comes from a plant native to Africa (Griffonia simplicifolia), and therefore doesn’t have the risk associated with bacteria-derived tryptophan.

DOSES

  • For depression, 200–300 milligrams has been taken by mouth daily.

  • For fibromyalgia, 100 milligrams has been taken by mouth three times daily.

  • For headache, 300–600 milligrams has been taken by mouth daily in divided doses.

  • For hot flashes, 150 milligrams has been taken by mouth daily for four weeks.

  • For mood, 50 milligrams has been taken by mouth in two separate doses.

  • For obesity, 8 milligrams per kilogram of body weight or 750–900 milligrams has been taken by mouth daily.

  • For psychiatric disorders, 25–350 milligrams has been taken by mouth daily for anxiety.

NATURAL SOURCES

You can boost your dietary intake of L-tryptophan, which the body converts to 5-HTP. Food sources include turkey, chicken, pumpkin seeds, spinach, milk, and bananas.

SIDE EFFECTS

5-HTP can be safely taken with most prescription medications. Do not take 5-HTP if you’re taking other medications that increase serotonin levels, such as antidepressants like SSRIs and MAO inhibitors. Medications for depression include Fluoxetine (Prozac), Paroxetine (Paxil), Sertraline (Zoloft), Amitriptyline (Elavil), Clomipramine (Anafranil), Imipramine (Tofranil), as well as others drugs that increase serotonin such as Dextromethorphan (Robitussin DM), Pentazocine (Talwin), Tramadol (Ultram), Meperidine (Demerol) and Carbidopa (a medication for Parkinson’s disease).

5-HTP is not recommended for people with Down syndrome, as it has been linked to seizures. Also, do not take 5-HTP less than two weeks before surgery as it may interfere with some drugs commonly used during surgical procedures.

Discontinue use and consult a doctor right away if you experience:

  • drowsiness

  • digestive issues

  • muscular issues

  • sexual dysfunction

Too much 5-HTP in your body can cause a spike in serotonin levels, resulting in side effects such as: anxiety, shivering, heart problems. 5-HTP is possibly unsafe when taken by mouth in large doses over 6 grams daily. This has been linked to severe stomach problems and muscle spasms.

Surgery: 5-HTP can affects serotonin production. Some drugs administered during surgery can also affect serotonin. Taking 5-HTP before surgery might cause too much serotonin in the brain and can result in serious side effects including heart problems, shivering, and anxiety. You should stop taking 5-HTP at least 2 weeks before surgery.

As with any supplement, be sure to check with your doctor before starting something new.

Mantras

 

Mantras are positive words or phrases. They can be repeated silent or vocal, done either individually or in a group. When you chant mantras, you calm the mind and decrease negative thoughts or stress. Although research on mantras is scant, scientific studies have found that chanting mantras like OM for 10 minutes can decrease anxiety and symptoms of depression.

The word mantra is derived from two Sanskrit words—manas (mind) and tra (tool). Mantra literally means “a tool for the mind,” and was designed to help practitioners access a higher power and their true nature. “Mantra is a sound vibration through which we mindfully focus our thoughts, our feelings, and our highest intention.”

Mantra has deep roots in every major spiritual tradition and can be found in many languages, including Hindi, Hebrew, Latin, and English. For example, a popular mantra for Christians is simply the name Jesus, while Catholics commonly repeat the Hail Mary prayer or Ave Maria. Many Jews recite Barukh atah Adonai (“Blessed art thou, oh Lord”); while Muslims repeat the name Allah like a mantra.

 

Contemporary psychology defines mantra as a mind-body practice that can activate the relaxation response of the body and put us in a state of heart coherence and intense positive emotion. Mantras contain elements of mindfulness, gratitude, and self-compassion, which makes them ideal for use in combination with other practices from those modules (which we covered in previous issues).

 

Unlike a prayer — which channels a hope at some imagined entity capable of interceding in favor of that hope and has only as a side benefit (though arguably its only real and robust benefit) the psychological self-clarification that comes from honing our hopes in language — a mantra is not addressed at anything or anyone external and is entirely devoted to distilling the object of hope to its clearest essence. This, in and of itself, transforms the hope into an intent, making it more actionable. A mantra is therefore not a form of magical thinking, for while there is a sense of magic to how such distillation seems to shift the situation by its very utterance, it is an entirely practical sort of magic, for a mantra simply clarifies, concentrates, and consecrates intent, and all meaningful transformation springs from purposeful, devoted intent. 

A mantra is a kind of formula that, once uttered, can entirely change a situation. It can change us, and it can change others. But this formula must be spoken in concentration, with body and mind focused as one. What you say in this state of being becomes a mantra.

American Hindu Priest Thomas Ashley-Farrand suggests that mantras

have the power to replace unhealthy patterns with positive ones by

promoting patience and giving one the ability to see a situation more clearly.

 

CHANTING

 

While mantra recitation is an internal practice that need not have an audible sound,

chant is what we do when we practice aloud with others. It is not only for the

benefit of oneself, but for the benefit of all beings.

 

BENEFITS

 

Mantras have many psychological benefits. They can improve attention and change

your mood. They help increase your ability of concentration and focus your attention

on a single task.

• The rhythm & sound is thought to move energy throughout the body.

• Helps release feel good chemicals (e.g., endorphins).

• Helps regulate (and slow) the heart rate.

• Works to enhance the brainwaves of meditation: alpha, theta, and delta.

• Lowers blood pressure.

• Relieves stress.

• Boosts immunity.

• Quiets mind chatter, fear.

• Boosts positive thinking.

• Reprograms the subconscious mind.

Chanting with concentration enables us to reduce the adrenaline and cortisol associated with high level of stress. Besides this, chanting has a significant impact on improving the efficiency of the spinal cord. It not only improves concentration but also strengthens the control on reacting to emotions, and at the same time, helps with detoxification. Chanting along with a constant deep breathing improves blood circulation by providing more oxygen to the body thus restoring youthfulness both externally and internally. Moreover, other health benefits include filtering out negativity, and getting enough sleep.

RESEARCH

Neuroscientists, equipped with advanced brain-imaging tools, are beginning to quantify and confirm some of the health benefits of this ancient practice, such as its ability to help free your mind of background chatter and calm your nervous system. In one study recently published in the Journal of Cognitive Enhancement, researchers from Linköping University, in Sweden, measured activity in a region of the brain called the “default mode network”—the area that’s active during self-reflection and mind wandering—to determine how practicing mantra meditation affects the brain. From a mental health perspective, an overactive default mode network can mean that the brain is distracted—not calmed or centered.

The subjects’ default mode networks were more suppressed during the mantra meditation than during a finger-tapping exercise—and suppression grew as mantra training increased. “The study suggests that mantra training can effectively reduce [default mode network] related distractions,” says Rozalyn Simon, PhD, who authored the study.

Research findings such as these do not profess to prove that mantra is a life-saving technique. But when we are beholden to our discursive mind, we can easily be led down the path to negative headspace—further away from our true, relaxed nature. In fact, research suggests that it doesn’t matter whether you recite an ancient Sanskrit mantra such as Sat nam, or the Lord’s Prayer, or any sound, word, or phrase—as long as you repeat something with focused attention, you’ll get results.

Dr. Herbert Benson, the Harvard professor who found the relaxation response (reviewed in an earlier issue of the Newsletter) has experimented with subjects repeating Sanskrit mantras as well as nonreligious words, such as “one”. He’s found that regardless of what the practitioner repeats, the word or phrase has nearly the same effects: relaxation and the ability to better cope with life’s unexpected stressors.

More recently, scientists at several universities and institutes have applied modern brain-imaging tools to reach roughly the same conclusions as Benson. A 2015 study from researchers in Israel found that people who silently repeated the word echad (“one” in Hebrew) experienced a quieting of the mind, particularly a deactivation of the typically active default mode network in the brain. “When people said ‘one, one, one,’ everything that had been active during the resting state in the default mode network was shut down,” says Aviva Berkovich-Ohana, a neuroscientist in the Department of Education at the University of Haifa. “Subjects reported that it was relaxing and that they had fewer thoughts.”

Mantra meditation, in particular transcendental meditation, has also been linked with a decrease in intrusive thoughts, and an increase in meaning and quality of life in HIV patients. It has been linked to reduced stress, anxiety and anger and increases in quality of life in nurses. Another study on veterans found that mantra meditation reduces the occurrence of intrusive thoughts and minimizes stress as well. Many people find that mantra meditation is simpler to master when they are starting out because it provides an empowering focal point; many people find it difficult to keep redirecting their thoughts to the present moment and instead feel that it is easier to have something more specific to grasp onto.

Chanting has also been tested for potential benefits. Several scientific studies have been conducted to observe the meditative effects on the body. The benefits of chanting have been observed in the form of improved pulmonary function, increased mental alertness, increased environmental awareness and potential relief from depression and stress. Another study has postulated that chanting mantras can enlighten and purify the heart, mind, and body, make oneself and others happier and healthier, spreads compassion, love, forgiveness and most importantly uplift the spiritual standing.

 

HOW TO PRACTICE MANTRA

 

The bottom line is, with mantra, you may feel less stressed after one session. With repeated practice, you may find yourself less reactive to future stress. Practicing mantra is easy.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Mantra and meditation teachers recommend to begin by lying down or sitting in a comfortable position and silently repeat the mantra, once on the inhalation, once on the exhalation. Don’t fixate on it (you’ll know if your brow starts furrowing). When thoughts or feelings enter your mind, try to simply notice them, and then return to silently reciting the mantra. See if you can set aside 10 to 20 minutes a day to practice. Several traditions suggest staying with one mantra for several months before switching to another, in order to deepen your practice and cultivate a sense of ease, presence, and peace.

 

Consistency is key regardless of your chosen mantra. According to a mantra scholar, “You enliven a mantra through regular practice over a period of time—months or even years. It’s a bit like rubbing a flint against a stone to strike fire. The friction of the syllables inside your consciousness, the focus of bringing yourself back to the mantra again and again, and especially the attention you give to the felt sense of the mantra’s resonance inside your awareness will eventually open the energy in the mantra, and it will stop being just words and become a living energy that you’ll feel shifting your inner state.”

STEPS

Set Aside a Few Minutes and Get Into a Comfortable Position

At first, it's best to have a quiet room, free of distractions. With repeated practice,

you may find yourself able to practice mantra meditation anywhere and under more

chaotic circumstances.

Choose a Mantra for Meditation

A mantra is a word or phrase that you repeat to yourself out loud or silently.

It can be a more classically significant spiritual word like the Hindu, 'Aum' (aka Om)

or it can be a word or phrase like, 'Calm' or 'I am at peace.' The words or sounds you

choose aren't important as long as they are simple and comfortable for you to repeat.

Close Your Eyes and Repeat Your Mantra to Yourself

As you do so, try to focus only on the sound and feel of your mantra and nothing else. If you find other thoughts creeping into your head, thank yourself for noticing, and gently redirect your attention to your mantra.

Continue for Several Minutes

That's it. Just continue to repeat your mantra and focus on the sound and the way it feels to make the sound. Redirect your attention away from distractions, and back to your mantra. You can start with 5- or 10-minute sessions and work up to 20 or 30; with mantra meditation, any practice time is better than none.

Consistency is key regardless of your chosen mantra. According to a mantra scholar, “You enliven a mantra through regular practice over a period of time—months or even years. It’s a bit like rubbing a flint against a stone to strike fire. The friction of the syllables inside your consciousness, the focus of bringing yourself back to the mantra again and again, and especially the attention you give to the felt sense of the mantra’s resonance inside your awareness will eventually open the energy in the mantra, and it will stop being just words and become a living energy that you’ll feel shifting your inner state.”

What Are Some Effective Mantras?

• I am full of light.

• "Ham-Sah" — Translation: "I that I am."

• I am kind to myself.

• "HU"— In Sufism, a highly sacred word meaning "God."

• I am my own healing power.

• I attract prosperity.

• "Om Mani Padme" — A Tibetan mantra with a very deep, very complex meaning.

• I am grateful for everything in my life.

• I am a magnet for all that is good.

• Aham-Prema — Translation: "I am divine love."

• "Om" or "Aum" — Multiple meanings across multiple religions. The most popular

mantra!

Here are a few classic Hindu mantras for beginners.

https://www.yogajournal.com/yoga-101/the-beginners-guide-to-common-mantras/

Here is a mantra called “Mantra for Reaching Out to Ask for Help,” that is  the

crucible of self-care from which all unselfish love and presence spring. According to

Thich Nhat Hanh, it dwells in the place of our greatest vulnerability and at the same

time pushes us to lean on our most crippling crutch:

This mantra is for when you are suffering and you believe that your beloved has caused you suffering. If someone else had done the same wrong to you, you would have suffered less. But this is the person you love the most, so you suffer deeply, and the last thing you feel like doing is to ask that person for help… So now it is your pride that is the obstacle to reconciliation and healing. According to the teaching of the Buddha, in true love there is no place for pride.

When you are suffering like this, you must go to the person you love and ask for his or her help. That is true love. Do not let pride keep you apart. You must overcome your pride. You must always go to him or her. That is what this mantra is for. Practice for yourself first, to bring about oneness of your body and mind before going to the other person to say the fourth mantra: “Dear one, I am suffering; please help.” This is very simple but very hard to do.

Mantra is free! It has no side effects! It’s simple and so easy!

Fabulous App

I’ve been using the Fabulous self-care app for four months now and I really like it. It aligns perfectly with my daily self-care program and facilitates such goals as:

  • increase your energy

  • feel vibrant health

  • eat better

  • lose weight

  • sleep better

  • improve focus

  • increase happiness

It helps clients to create and maintain a productive daily routine as well as facilitates the accomplishment of lasting change. In addition, it helps you form and maintain new habits as well as plan each day according to your self-care needs. Keeping up with healthy habits consistently can be a challenge so using prompts and good structure is crucial for success.

The app works like a “coach” and uses behavioral science to help people make smart changes in their lifestyle. It is based on feedback from top researchers and is tested in multiple ways. In 2018, the app was named one of the best apps under Self-Care in the Apple Store and was a Best App Finalist in the Google Play Awards. The free version of the app is quite enough but if you’d like to get the full version (Premium), it is only $30-40 per year.

The app helps you build routines over time by breaking habits down into small, attainable steps and “journeys.” The initial journey revolves around creating a healthy morning routine to set yourself up for a successful day.

For example, during the first three days, your only goal will be to drink a glass of water right when you wake up. The app will send you a notification each morning at the time you specify.

Over time, you are able to add more habits to your journey, also known as “habit stacking.” This is a common technique used to sustain long-term routines. The app allows you to customize your routines and choose the habits you want to stack.

The following article from Healthline.com provides an excellent presentation of the app. There’s not much to add besides my personal testimony.

HOW DOES IT WORK?

Signing up

Fabulous has an easy-to-navigate interface and a comforting aesthetic of blue and purple colors. It also has a built-in soundtrack, ambient sounds, and beautifully designed background templates.

After hopping on the app, it asks you a series of questions, such as “How often do you focus on the future?” and “What single change would improve your life right now?” It also asks how you identify, what time you generally wake up, and whether you’re ready to transform your life for the better.

After answering a few more basic questions, Fabulous configures a “journey” for you based on your answers and will ask you to sign a “contract” that says:

“I, [your name], will make the most of tomorrow. I will always remember that I will not live forever. Every fear and irritation that threatens to distract me will become fuel for building my best life one day at a time.”

Journeys

The first journey on the app centers on adding one positive step to your routine each day, like drinking water as soon as you wake up.

The app then plays an animated video explaining the importance of a morning routine by highlighting the daily routines of Michelle Obama, Benjamin Franklin, and Nelson Mandela.

After you get in the habit of drinking water, you get to continue building on to your morning routine by adding a new habit, such as eating a nutritious breakfast or exercising after waking up. It takes three days to “unlock” the next task.

The app will notify you before each habit with a reminder alert at the time you specify.

This is the preliminary routine-building journey. Once you lock that one down, you can select any of four different journeys you want to focus on: feel more energized, lose weight, sleep better, and focus and concentrate.

 

Make Me Fabulous

The “Make Me Fabulous” icon is located on the lower right panel, and it comes with a variety of activities to try out. There’s a dashboard that showcases your goals and journey progress, allowing you to track your performance.

There are six ways to become “fabulous”: exercise, focused work, meditation, yoga, stretch, and power nap. Fabulous consulted with top researchers to create these sessions, and they regularly update them with new insights from scientific studies.

After selecting a category, you get to choose an activity from their library, depending on how much time you want to dedicate. There’s a timer next to each activity so you can see how long it will take you to complete it.

For example, if you only have a minute, it’ll ask you to do a quick and easy task like make the bed. If you have more time, you can choose something like the “Do Anywhere Exercise,” a 10-minute endurance and strength workout session that requires no additional equipment. If you have a lot of time, you could try 4-Hour Deep Work, a session to help you find focus by dedicating four hours to meaningful and creative work.

After you complete a task, you get to read a short motivating letter that encourages your progress. The Fabulous team sends you a weekly recap report and letter to read.

Paid offerings (Premium)

The premium version of the app also unlocks:

  • Personal one-on-one coaching to keep you motivated and focused

  • Integrated fitness programming like yoga, stretching, meditation, etc.

  • Sleep coaching

  • Assistance in creating a morning ritual

  • Targeted health advice

PROS AND CONS

Pros

  • The sessions are science-backed and created in collaboration with researchers.

  • It uses a “gamified” experience that can make goal setting and staying consistent enjoyable.

  • It has an easy-to-navigate interface with pleasing designs and graphics.

  • There’s a large collection of exercises and meditations.

  • All the routines show how long each task is going to take.

 

Cons

  • The notifications can be easy to ignore.

  • Challenging navigation at times; many features, and not so easy-to-learn.

  • There’s no warning that your free trial is going to end.

  • There’s not a lot of options or customization if you don’t pay for the full version.

  • You’re unable to set nondaily habits.

  • The healthy eating portion centers on losing weight, which might not fit everyone’s goal and can be triggering for some.

ADDITIONAL INSTRUCTIONS

The app has a lot of features and can be a challenge for those who are not used to electronic devices. Here are some additional instructions from another professional review.

Setup the App

Download the app from the Play Store and install it on your phone. Open the app and setup it as shown in screenshots below. Here you have four options to start with and you can start your journey with any one of them.

Using the App

The fabulous app has a great UI and looks really cool. If you selected the first one journey then from starting, you will get the notification for start the Morning Ritual. On the dashboard, it shows the goals and your journey progress where you can track your performance. You can personalize it according to you.

Here you got an icon at the lower right, Tap on Make Me Fabulous icon whenever you have some free minutes and try these different activities. There are six ways to become fabulous- Exercise, Power Nap, Focused Work. Meditate, Yoga and Stretch. In every section, you find some different things to do.

In every part, you have some time-based tasks to do. For example, in the 'One minute - Just get Moving' task, you have to follow it within the time.

There are some challenges or goals you have to succeed. From the first day, you have to create a habit of Drinking Water / eating great breakfast / exercise after wake up in the morning. The app setup the alarm and remind you every morning to drink water. You have to drink water for 3 days in a row to complete this task and unlock the next task.

There are also One-time action and Motivator to help you to complete your goal. Here you get Your Letter No. 1 which is really interesting to read. Every time after completion of the task, you got a letter. As soon as you complete the challenges, new challenges will be unlocked and you have to succeed in all of them. You also got your weekly report and weekly letter, every week!

There are four journeys in total. Starting from the first journey - An Unexpected Journey, as soon as you progress in it, the next journey will unlock to start and change your life. In every journey there are several chapters, you got a new chapter for all.

You can check your current and past status using timeline, success rate and month view. You can set your Morning as well Afternoon and evening Rituals according to you. This is really a great app, try this if you really want to make your life Fabulous!

5-HTP3.png
5-HTPP.jpg
5-HTP_Benefits_1024x1024.png
5-HTP SEROTONIN FOODS.jpg
5-HTP Top-Foods-Depression-1-1.jpg
SLEEP ZZZ.jpg
Mantra meaning.jpg
mantras (1).jpg
mantras1.jpg
Mantra0.jpg
mantra mandala.jpg
mantras.jpg
mantra11.png
mantras self-care.png
Mantras growth.png
Mantra-warrior.png
fab-icon.jpg
Fabulous_Share-min.jpg
FABULOUS.png