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@alan.hawlery.usa: #fyp #hawler #karkuk #slemani #kurd

꧁: ئالان هەولێری :꧂
꧁: ئالان هەولێری :꧂
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Region: IQ
Tuesday 29 September 2026 14:21:01 GMT
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sorankurdi2023
Soran318084 :
ای ای ای باخدا زۆر دروستە ای ای خام خام
2026-09-29 16:13:48
1
bawknamre8
📖غەزال📘 :
خامەت ڕەنگین سەرکەوتوبیت مامۆستای ڕێزدار
2026-09-29 15:17:15
0
dzygawra1919
ZAYTUN :
بەخوا ڕاستە 🥺 خوای گەورە دڵ و دەرونی گشت لایەك ئارام و فراوان بكات 🤲 ،،، دەستت خۆشبێت كاكە ئالانی بەڕێز مامۆستای بەتوانا الله خۆشبەختی دونیاو قیامەتت بكات 🥰
2026-09-29 16:57:09
0
lyalarena
lyalarena :
2026-09-29 15:35:26
0
isra199990
Isra&ايسرا :
2026-09-29 16:31:04
0
jazaswr
JAZASWR :
خوای گەورە هەمیشە دڵ خۆشت بکااینشللە کاکەئالان 🥰🥰🥰🥰🥰
2026-09-29 16:34:44
0
ba.har876
نــــەســتەران🍁 :
2026-09-29 15:38:57
0
havaljalaltaha2022
Haval jalal taha :
2026-09-29 16:26:33
0
xanaqay
خانەقایی :
خامەت زیرین ئوستاز گیان [Rose][Rose][Rose][Rose][Rose][Rose]
2026-09-29 14:24:06
0
gawharpalany
Gawhar :
2026-09-29 16:18:31
0
bawknamre8
📖غەزال📘 :
هەمیشە بەهیوای کاری جون و جوانتر سەرکەوتوبیت
2026-09-29 15:17:43
0
lyalarena
lyalarena :
2026-09-29 15:35:01
0
lyalarena
lyalarena :
2026-09-29 15:34:54
0
lyalarena
lyalarena :
هةميشة خامةت رةنگين بيت ماموستاى بةريز
2026-09-29 15:34:46
0
lyalarena
lyalarena :
2026-09-29 15:35:35
0
lyalarena
lyalarena :
2026-09-29 15:35:18
0
lyalarena
lyalarena :
2026-09-29 15:35:09
0
usar.0984
💫101$دولار💫 :
2026-09-29 15:09:55
0
bawknamre8
📖غەزال📘 :
2026-09-29 15:17:59
0
nasham079
Nasham :
خامەت ڕەنگین بێت مامۆستای گەورە
2026-09-29 17:20:24
0
juba.1111
خاوەن شکۆ :
هەربژیت برام
2026-09-29 15:21:25
0
bawknamre8
📖غەزال📘 :
2026-09-29 15:18:25
0
bawknamre8
📖غەزال📘 :
2026-09-29 15:18:10
0
gawharpalany
Gawhar :
2026-09-29 16:15:45
0
To see more videos from user @alan.hawlery.usa, please go to the Tikwm homepage.

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Perimenopause nutrition research worth knowing—and the practical bits I’d keep. 👇 1. Sleep + hunger Short sleep can leave you hungrier. Sleep belongs in the conversation before another lecture about willpower. 2. Gut bacteria + estrogen Researchers study how gut microbes interact with estrogen. It’s a useful reminder that nutrition is more than counting calories. 3. Protein + muscle Adequate protein and strength work help protect muscle as we age. I’d think about meals AND movement. 4. Carbs + exercise Long, hard workouts need fuel. Research on carbohydrate intake during endurance exercise is about supporting that work—not making carbs the enemy. 5. Stress + recovery The stress response is complex. Sleep and room to recover deserve attention alongside food and training. The studies behind these ideas cover different ages and settings; they aren’t all specific to perimenopause, and they weren’t all published this month. I’d give the research a weekday version: meals I can make, movement I can build on and time to rest. Useful advice should survive a normal schedule. For turning the practical nutrition bits into meals, Lila can help plan meals around familiar foods you enjoy. Search Lila in the App Store and make the plan your own. Save this for a more useful kind of nutrition rabbit hole. 💜 Research: Spiegel et al., Ann Intern Med (2004); Baker et al., Maturitas (2017); Deutz et al., Clinical Nutrition (2014); Frontiers in Sports and Active Living (2024); Kudielka & Kirschbaum, Biological Psychology (2005). #perimenopause #nutrition #over40
Perimenopause nutrition research worth knowing—and the practical bits I’d keep. 👇 1. Sleep + hunger Short sleep can leave you hungrier. Sleep belongs in the conversation before another lecture about willpower. 2. Gut bacteria + estrogen Researchers study how gut microbes interact with estrogen. It’s a useful reminder that nutrition is more than counting calories. 3. Protein + muscle Adequate protein and strength work help protect muscle as we age. I’d think about meals AND movement. 4. Carbs + exercise Long, hard workouts need fuel. Research on carbohydrate intake during endurance exercise is about supporting that work—not making carbs the enemy. 5. Stress + recovery The stress response is complex. Sleep and room to recover deserve attention alongside food and training. The studies behind these ideas cover different ages and settings; they aren’t all specific to perimenopause, and they weren’t all published this month. I’d give the research a weekday version: meals I can make, movement I can build on and time to rest. Useful advice should survive a normal schedule. For turning the practical nutrition bits into meals, Lila can help plan meals around familiar foods you enjoy. Search Lila in the App Store and make the plan your own. Save this for a more useful kind of nutrition rabbit hole. 💜 Research: Spiegel et al., Ann Intern Med (2004); Baker et al., Maturitas (2017); Deutz et al., Clinical Nutrition (2014); Frontiers in Sports and Active Living (2024); Kudielka & Kirschbaum, Biological Psychology (2005). #perimenopause #nutrition #over40
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#CapCut محل نہ پا جگیاں دے۔ 🙌🏻💯#foryoupage #capcut #capcutpioneer #pioneertemplate

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