Problem: Article: High insulin levels prevent your body from releasing GH. Eat foods that rank low on the glycemic index, such as complex carbohydrates. Avoid foods that are composed of simple sugars, such as most cookies or cakes. Make a point to especially avoid any sugar-laden snacks immediately before and after a work-out. Lean proteins, such as chicken or lean cuts of beef, help to balance out the absorption of glucose into the blood, keeping your insulin levels down. Fiber-rich foods, like broccoli or beans, are good options, too. Also, be sure to avoid consuming any sugary snacks before you go to sleep. You can get your vitamin D by eating certain foods, such as salmon, by spending time in the sun or through a vitamin pill. Talk with your doctor about which method, or combination, might work the best for you. Vitamin D deficiency can lead to a lowered amount of numerous hormones, including GH. Some foods that are rich in vitamin D, include tuna and egg yolks. Many dairy products are also fortified with vitamin D, such as milk and yogurt. Look for foods that contain ample amounts of protein, such as dairy products and meats. Chicken, steak, cheese, and yogurt are all good amino options. When your amino acid levels are high, your body boosts the production of GH. Timing of your meals and snacks is particularly important. Get a GH boost by consuming a protein-rich snack within 30 minutes, before or after, or a work out. You can drink a yogurt shake or even eat a boiled egg. This protein will give your body the fuel to maximum muscle breakdown and regeneration, prompting GH increases. Try not to eat at least one hour prior to going to bed, as this will allow your body to fully process your food. Or, if you simply cannot give up late night snacking, try to give your body additional fuel in the form of complex carbohydrates or proteins. Go for combination snacks, such as an egg and wheat bagel sandwich. This is a diet plan where you take large breaks between meals. For example, you may fast during the entire day and eat only at dinner time, or you may decide to only have one meal in the morning and one meal in the evening. This diet change can help to burn off fat and keep insulin levels under control. However, this can be a controversial method, so make sure to get your doctor's OK before proceeding.
Summary: Keep your insulin levels low. Get your vitamin D. Eat amino acids. Eat protein post-workout. Monitor your late night meals. Try intermittent fasting.

Problem: Article: Before machine washing your batting gloves, be sure to check their care instructions, which you can find on their tags or in their original packaging. Most synthetic gloves are machine washable and this method is recommended by some manufacturers. If you can't find any information about machine washing your synthetic gloves, you should hand wash them as you would leather gloves just to be safe. If your synthetic gloves are machine washable, wash them on a cold setting. Avoid using bleach or fabric softener, and use only a non-bleach detergent. Add an antibacterial denture cleanser tablet to the wash to remove strong odors. When your wash cycle is finished, wring out your gloves in a dry towel if you need to remove any excess water. Hang your gloves out of direct sunlight to air dry them. Putting your gloves in a dryer or ironing them will shrink them, so be sure to air dry them only.
Summary: Check your gloves' care instructions label. Use a cold water setting and non-bleach detergent. Avoid machine drying or ironing your gloves.

Problem: Article: If you have children or pets together, work together, or share a social circle, there will likely be times that contact is unavoidable. Make a clear plan that you can both agree to for how to handle those times. Take control of the situation by clearly stating your needs. Keep in mind though, that you may need to negotiate. For example, you may never want to see your ex again, but if you work together, you may need to say something like, "I understand that you need to keep working here, so we'll have to interact occasionally. I can do that, but I won't be engaging with you socially at work, and please don't visit my department unless it's unavoidable." If you have children together, you'll need to establish boundaries around custody, holidays, milestones (such as graduations), and family gatherings. If you feel strongly averse to interacting with your ex at all, you may need to seek the help of a family counselor or lawyer. Write down the guidelines you've both established so you have something to reference if there's a misunderstanding later. This may be difficult, particularly if you still don't feel closure, or if you're deeply heartbroken. It's natural to want to reach out or to find reasons to contact your ex. However, do your best to cut off all contact until you've had time to heal. It can help to delete their number from your phone. This can help prevent impulsive calling or texting. If you feel the need to contact them, spend some time writing in a journal instead. You can write them an imaginary letter, or write out out how you're feeling. This can help you process feelings without actually reaching out to them. If you feel the urge to contact your ex, call a friend instead and tell them how you're feeling. Avoid going to places you know you might run into them. Stay away from the bars and coffee shops they frequent, even if it means changing your usual routine. Don't walk home using the route that goes right by their house. Your ex may reach out to you, even if you've explicitly asked them not to. They may even send flirtatious messages or indicate that they're still interested in you. Do not respond to this. It's disrespectful of the boundaries you've established and to your healing process. Your ex may use flirtation as a way to manipulate you to reestablish contact. Unless they have explicitly said that they want try to get back together on terms that you could agree to, do not respond to their messages. If you're afraid that your ex might stalk, harass, or threaten you, seek support from a domestic violence shelter. You also may want to contact law enforcement or file a restraining order. Remember that "friends with benefits" has the word "friends" in it.
Summary:
Create guidelines for unavoidable contact. Refrain from contacting them. Ignore flirtation or mixed signals.