Category Archives: Dr OLGA BOOK CLUB

LEARNING the MASTERY Of JOURNALING, and Scientific READING

I love journaling, ever since I was 24 years old, in my native Transylvania.

How does MASTERY function especially when One Is Also Learning?

The symultaneous EGO is at work>
“It’s probably TRUE that success is at least partly about whom you know. But success is definitely about what you know, and what you actually do with the knowledge you gain, also.

So what can you do if you need to remember something important?

Adam Grant took a deep dive into memory research to find a simple answer. (Adam is an organizational psychologist, best-selling author, host of the superb podcast WorkLife, co-founder of Givitas, and nice enough to provide a blurb for my book.)

I found that Adam’s three-step process to remember anything you really want to remember.

1. Quiz yourself. Right

“Don’t reread stuff, or highlight it, or do any of the things you probably did in college,” Kubra Dagli says. “What you want to do is quiz yourself.”

A number of studies show that self-testing is an extremely effective way to speed up the learning process.

Partly that’s due to the additional context you naturally create. If you quiz yourself and answer incorrectly, not only are you more likely to remember the right answer after you look it up, but you’ll also remember the fact you didn’t remember. (Getting something wrong is a great way to remember it the next time, especially if you tend to be hard on yourself. DON’T)

Learn EVERYTHING in 1 hour!

We’re optimists! And there’s nothing wrong with that.

Look, we all know that there’s no such thing as 1,000% growth in a short period of time. We also know that we can’t finish a 300-page book in 30 minutes. Mastery doesn’t work that way. There are no shortcuts.

However, getting good at something is also not totally unattainable. Because like these above extreme claims, there is a counterculture that says it takes 10,000 hours (or more) to master a skill. As you might expect, I’m more on the side of that it takes longer to get good at something.

But I firmly believe there’s a difference in the way we learn. You can spend 10,000 hours doing something and learn nothing.

That’s why I’m sharing 5 things that have worked for me in the past to accelerate my learning curve and learn skills faster.

1. Use Best Practices

“Don’t reinvent the wheel.” It’s a platitude you often hear. And yet, we all think we’re majestic wheel-inventors.

When you start learning a skill, it must come from a place of humility and admiration for the practice.

Whether it’s writing, value investing, or playing the pan flute; start with the basics. I get that people want to be different and try to do new things. But no one ever started as an “original.”

We start by doing what everybody else did. Once you master the basics, you can go out and do your own thing. When I started writing, I copied my favorite authors. And I followed advice from books like On Writing, by Stephen King and Ernest Hemingway.

It’s the same with investing. I didn’t try to create my own strategy from the beginning. I learned about investing from my mentors and from books. I didn’t make decisions on my own. That only came later.

By listening to best practices, you can avoid making mistakes in the beginning. And that’s exactly why most people never get good at something. They quit too early.

Don’t be like most people. Instead, learn from the greats. And have respect for the skill you’re learning.

2. Measure And Evaluate Your Progress Weekly

Your goal is to get better at a skill, right? How do you know that you’re getting better without measuring it?

Measuring your progress is the only way you can evaluate it. You don’t need hardcore data to evaluate. I use my journal as an evaluation tool.

Every day, I write about what I’ve learned. What mistakes I made. What I need to avoid. What I want to focus on.

And every week, I review my journal and look at how it went. Did I spend enough time practicing? Did I make enough notes? What should I do differently?

Looking for tips to get started with journaling? 

HOW TO JOURNAL by

Olga M Lazin

3. Get Feedback

It’s important to get input from mentors, coaches, or experts who’ve done what we’re trying to do.

I can’t stress this enough. Show your progress to an experienced person.

  • Play the guitar in front of a teacher
  • Send your articles to an established writer
  • Discuss your business model with a successful entrepreneur

If you don’t have access to an expert, consider paying someone. Getting feedback from a more experienced person is scary. I’ve been there many times.

We don’t like to be told that we’re doing things wrong. We also don’t like to look stupid. That’s normal. But what’s more important. Your feelings or your career?

Also, good mentors and coaches never make you feel bad. Remember: If make you feel bad, you’ve asked the wrong person for advice.

Seek out people who are already established and have nothing to prove. They will help you better.

4. Don’t Quit

This is so obvious that it often gets left out. You can’t master a skill if you quit early. There’s no point in talking about that.

However, understanding WHY we quit can help us to prevent quitting early. So when you’re learning a skill, your progress does not grow linearly over time. But we all expect that learning is linear.

“The more time I invest in something, the better I should get, right?” Unfortunately, learning skills don’t work that way. Our progress looks more like this:

We hit learning plateaus—and all of a sudden, we don’t get better. But the problem is that time does not stop, only our progress does—and that’s very frustrating. And what does frustration cause?

That’s right: An urge to quit. So when you stop growing, know why you want to quit. The trick is to acknowledge the urge but not giving into it.

Remember: When you accelerate your learning curve, you will still hit plateaus (see drawing). The difference is that you expect them. That alone will help you to push through plateaus.

5. Work Harder

“Yeah, but I work smart, dude!” There are always Einsteins who try to tell us that they work “smart.” Good for them. But that’s not what I’m talking about (listen to my podcast episode about working hard if you want to hear more on this).

Even if you work 2 hours a day. I’m saying: Work hard during those two hours. Every day, work hard. Don’t hold anything back.

I always thought I worked hard. But I wasn’t working nearly as hard as I am today. And I can still improve a lot.

As you and I both know, hard work is not about appearing busy or doing useless tasks. It has everything to do with focus.

I know this sounds cheesy. When you’re working; work.

Don’t go for coffee 10 times a day, stop looking at your social media apps, and don’t lounge in your chair. Don’t wander around, thinking, “what should I do now?”

If you want to learn faster, achieve more, and make a contribution, you must take your personal development seriously. You can’t slack off. This is not high school.

I’m not always a fan of black/white thinking. But when it comes to getting good at what you do, it is indeed a dual choice: Are you learning or NOT?

There’s no middle ground. You either move forward, or you go backward. Our purpose in life is actually how useful we are to other people, that is to our kins.”

Here: Contact: olazin@ucla.edu to Pre-Order your book

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Valerian root benefit and side effects – Dosage, extract, does it help with sleep, does it reduce anxiety? Use for hot flashes and menopause,arthritis.

Valerian root is used in the traditional medicine of many cultures as a mild sedative and to aid the induction of sleep. It is a native plant both of Europe and North America. Valeriana officinalis is the species most commonly used in northern Europe. Valerian is not a potent sleep herb. For a good night’s sleep, consider a product called Good Night Rx. It has a number of sedative herbs along with hops and valerian root extract (see below). Valerian root extract has less side effects than prescription sleep medications, but it is not as potent or consistent. Good Night Rx is more effective for sleep than valerian herb by itself.

Sleep problem help, sedative
Valerian has been tested many times for effectiveness in treating insomnia. Some studies have shown that it is helpful, while others do not show it to be effective. The jury is still out as to whether this herbal remedy is a good sleep inducer.

Complement Ther Clin Pract. Nov 2013. Valerian / lemon balm use for sleep disorders during menopause. 100 women aged 50-60 years who complained of sleep disorders were studied. Subjects were selected randomly in a sampling method utilizing two groups of 50 people (intervention group with valerian/lemon balm and placebo group). The Pittsburgh Sleep Quality Index was administered pre and post-intervention. A significant difference was observed with reduced levels of sleep disorders amongst the experimental group when compared to the placebo group. Valerian/lemon balm may assist in reducing symptoms of sleep disorder during the menopause.

Stress, anxiety, other herbs that could be helpful
Valerian may be beneficial to health by reducing physiological reactivity during stressful situations and can be helpful in reducing anxiety. Passionflower, Tryptophan, Ashwagandha, Theanine, 5-HTP, GABA, theanine, and Kava are additional herbs and nutrients that helps calm nerves. Theanine supplement helps with relaxation and sleep.

Hot flash treatment
Iran J Pharm Res. 2013 Winter. The effects of valerian root on hot flashes in menopausal women. In this double blind clinical trial, 68 menopausal women with the chief complaint of hot flash were enrolled using sampling at hand and were randomly divided into drug and placebo groups. The women in the drug group were prescribed 255 mg Valerian capsules 3 times a day for 8 weeks. The women in the placebo group were prescribed identical capsules filled with starch. Then, severity and frequency of hot flashes were measured and recorded through questionnaires and information forms in three levels (2 weeks before, four and eight weeks after the treatment). The Severity of hot flashes revealed a meaningful statistical difference pre- and post- Valerian treatment (p <0.001) while this difference was not meaningful in the placebo group. Further, the comparison of the two groups regarding the severity of hot flash after the treatment showed a meaningful statistical difference. It also led to a reduction of hot flash frequencies 4 and 8 weeks after the treatment but this difference was not meaningful in drug like group. Valerian can be effective in treatment of menopausal hot flash and that it can be considered as a treatment of choice for reduction of hot flashes among the women who are reluctant to receive hormone therapy due to fear or any other reason.

Availability over the counter, online, in stores
Valerian can be drunk as a tea in the evening, however, it has an unpleasant taste. Valerian tea can be mixed with hops and chamomile teas. Countless valerian products are available with different dosages. Valerian is often standardized to its content of valerenic acid. There is considerable variation in the composition and content of valerian root products that are available in health food stores or on line..

Valerian root side effects
No major valerian side effects have yet been reported in the medical literature when valerian root has been ingested by itself.

Q. I was just wondering about recommended dosages and possible side effects. I’d like more info on that herb because it was at Dr Sahelian’s website that I discovered St John’s Wort shouldn’t be taken if you have macular degeneration, so it seems it’s good to know more about an herb before taking it.

What’s in valerian root and how does it work?
The major constituents include sesquterpenoids, valepotriates, bornyl acetate and valerenic acid. Multiple compounds in valerian root have pharmacologic activity. Valerenic acid has been shown to inhibit enzyme-induced breakdown and the inhibition of reuptake of the inhibitory neurotransmitter gamma-aminobutyric acid (GABA) in the brain. Basically this means that the brain chemical GABA can last longer and lead to sedation. Valerenic acid, an active constituent of valerian root extract, stimulates chloride currents through GABA(A) receptors. Valerenic acid is a subunit specific allosteric modulator of GABA (A) receptors that most likely interacts with the loreclezole binding pocket.

Review and summary
Although some studies indicate that valerian root extract has a sleep inducing effect, other studies don’t support this finding. My personal experience leads me to believe that valerian root is inconsistent and cannot be relied on by itself as a reliable sleep aid. There is more evidence to support the use of valerian root in the therapy of mild anxiety or stress. Valerian root is more consistently effective for sleep when combined with other herbs and supplements that have a sedative nature.

Valerian herb human research
The Fixed Combination of Valerian herb and Hops acts via a Central Adenosine Mechanism.
Planta Med. 2004.
The aim of the study was to demonstrate competition between caffeine and a fixed valerian herb / hop extract combination by the central adenosine mechanism. EEG was used to describe the action of caffeine on the central nervous system after oral administration (200 mg) in healthy volunteers. In addition to caffeine, the volunteers (16 in each group) received either placebo or verum (2 and 6 tablets containing the valerian herb / hop extract). The EEG responses were recorded every 30 min thereafter. The verum medication was capable of reducing (2 tablets) or inhibiting (6 tablets) the arousal induced by caffeine. This pharmacodynamic action was observed 60 minutes after oral administration, indicating not only competition between the antagonist caffeine and the partial agonist, i. e., the valerian/hop extract but also bio-availability of the compound(s) responsible for the agonistic action. In conclusion, the valerian/hop extract acts via a central adenosine mechanism which is possibly the reason for its sleep-inducing and -maintaining activity.

Valerian herb does not appear to reduce symptoms for patients with chronic insomnia in general practice using a series of randomised n-of-1 trials.
Complement Ther Med. 2003.
To investigate the effectiveness of valerian herb for the management of chronic insomnia in general practice. DESIGN: Valerian versus placebo in a series of n-of-1 trials, in Queensland, Australia. Of 42 enrolled patients, 24 (57%) had sufficient data for inclusion into the n-of-1 analysis. Response to valerian was fair for 23 (96%) participants evaluating their “energy level in the previous day” but poor or modest for all 24 (100%) participants’ response to “total sleep time” and for 23 (96%) participants’ response to “number of night awakenings” and “morning refreshment”. As a group, the proportion of treatment successes ranged from 0.35 to 0.55 for the six elicited outcome sleep variables. There was no significant difference in the number, distribution or severity of side effects between valerian and placebo treatments. Valerian was not shown to be appreciably better than placebo in promoting sleep or sleep-related factors for any individual patient or for all patients as a group.

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