Reader

You read it right and I know that these two are rarely put into the same sentence together. Well actually she joined the group first, so I can't say that “she came like a storm”. But then I joined the group as a mild wind, that was my expectation. But apparently everyone make a storm out of my participation in the group.

Her flirt was a casual flirt, like a girl who “passionately” fall in love with someone. Which I never bother at the first place, since I know that we are both unknown to each other. There is no way someone fall into me without us talking to each other at the first place.

Let's do some overview on the technical group. It was a web3 group actually, but it's not something related to dev. Apparently, it's not always about technical discussion. So often times I saw discussion about skincare, food, and literally anything. It made me get comfortable quickly with the group.

At some point, her flirt somehow pushed me to be more active in the group. It's like now everyone kinda hook her and I together. That way, it put me in a situation where I had to show myself more. At that time I didn't really care with the hook up, I just go with the vibe. So I become a “speaker” few times and shared about my perspective as a dev and auditor.

Long story short, she got into a hot “fight” with one of the group founder, then she deleted her account. At that time, I feel like I've lost her as the member of the group. If I recall correctly, basically the founder was “mocking” her for not actively working on the rest member of the group is working on. I didn't work on that either anyway. Usually, we shrug it off and move on. But she decided to get on the debate, and both of them keep doing it for a while.

That was basically this episode of Flirty Girl and Technical Group. I am not sure if I should continue the story here, or on another post since it's a bit no longer relevant to “technical group” again. So we are going to see it on another post, see ya around!

I made up my mind to have a dedicated blog regarding “Anxious met Avoidant”. This is a personal story and experience. So if you think like “that's not Anxious enough” or “that's not Avoidant enough” or “you should leave her!”, then definitely this blog is not for you.

Before jumping in, this post is an introduction so you will know a bit on what I will post here. Most of it are random things that happened between us, an Anxious and an Avoidant. By the way, we are no longer together. But occassionally we still keep in touch, and we might tell you more about it.

In case this blog doesn't post anything new, it means that there are nothing new between us. Or rather be like we have become a total stranger to each other. So, while it last, I want to store it as a memory here so one day I can look it back and smile a bit.

I am a man, somewhere around 25 to 30, an anxious. She is a woman, somewhere around 22 to 25, an avoidant.

How do I know if I am an anxious? I tried filling in detailed questionnaire from attachment specialist, and the result are always same, an anxious.

While she said herself that she is an avoidant. I am not sure where did she get to know it, but I can see all the avoidant flags along her words.

I will tell you in the next post how do we met. So until then, enjoy and thanks for reading!

When choosing the right hair styling product, it’s important to understand not just how they perform in the short term, but also how they impact your hair and scalp in the long run. Below is a detailed comparison between pomade, hairspray, and hair powder, covering both the pros and cons for hair and scalp, as well as short-term and long-term effects.

📊 Product Comparison Table

Aspect	Pomade	Hairspray	Hair Powder
Pros (Hair)	– Strong, long-lasting hold – High shine finish – Great for slick styles and curls	– Quick-drying, flexible hold – Controls frizz – Lightweight and natural finish	– Adds volume and body – Matte finish – Boosts texture without grease
Pros (Scalp/Skin)	– Natural oil-based types can nourish the scalp – Water-based versions rinse easily	– Non-greasy application – Alcohol-free options maintain moisture	– Often includes scalp-hydrating ingredients (aloe, oat, glycerin) – Absorbs excess oil
Cons (Hair)	– Can lead to buildup if not washed properly – May cause brittleness over time	– Alcohol-based versions can dry out hair – Can leave residue or stiffness	– Overuse may weigh hair down – Harsh formulas can cause breakage
Cons (Scalp/Skin)	– Can clog pores and follicles – Some types may irritate or dry the scalp	– May cause flaking, itchiness, and dryness – Buildup could hinder hair growth	– May dry out scalp oils – Powder particles can block pores if not cleansed properly
Short-Term Effects	– Instant shine and sculpted style – Greasy feel if overapplied	– Fast hold with lightweight feel – Can feel crunchy if overused	– Boosts volume and absorbs oil – Extends time between washes
Long-Term Effects	– Can cause dryness, brittleness, and scalp irritation from buildup	– Long-term use may dry hair and cause scalp discomfort – Frequent use may increase breakage risk	– Chronic dryness and buildup may impair scalp and hair health

---

💡 Tips for Healthy Styling

• Rotate products: Avoid daily use of any single product.
• Use clarifying shampoo weekly: Helps prevent buildup and scalp blockage.
• Moisturize and condition: Counteract drying agents, especially if you use sprays or powders.
• Watch for irritation: If you experience itchiness, dryness, or breakage, take a break or consult a dermatologist.

---

✨ Which One is Best for You?

• Pomade: Best for sleek, styled looks and thick/coarse hair.
• Hairspray: Ideal for hold without weight, great for styled volume or curls.
• Hair Powder: Perfect for fine or oily hair needing a lift or texture.

1. Start with Low-Impact Exercises:

   • Warm Up: Take a 5-minute walk to get your body moving and prepared.
   • Walk for 15-20 Minutes: Walk briskly around your neighborhood or on a treadmill to get your body used to some cardio activity.

2. Stretching After Low-Impact Exercises: After completing your walk, focus on stretching to improve flexibility and reduce muscle tension. Here’s a list of stretches to target the major muscles:

   • Quadriceps Stretch (front of the thighs):

     • Stand tall, grab your ankle, and gently pull your foot towards your glutes. Hold for 20–30 seconds on each side.
       
       

   • Hamstring Stretch (back of the thighs):

     • Sit with one leg extended and reach forward toward your toes while keeping your back straight. Hold for 20–30 seconds on each leg.
       
       

   • Calf Stretch:

     • Place your hands on a wall and step one leg back, pressing the heel into the ground. Hold for 20–30 seconds on each leg.
       
       

   • Hip Flexor Stretch:

     • In a lunge position, lower your back knee to the ground. Push your hips forward to feel a stretch in the front of the hip. Hold for 20–30 seconds on each side.
       
       

   • Glute Stretch:

     • Lying on your back, cross one leg over the other, pulling the bent knee towards your chest. Hold for 20–30 seconds per side.
       
       

Stretching Duration: Aim for 5–10 minutes total, holding each stretch for 20–30 seconds. This will help release tension and improve flexibility.

1. NHS Couch to 5K Plan – Modified for 30-Minute Continuous Running Goal: The original Couch to 5K program is designed to help beginners run a full 5K. Since your goal is to run 30 minutes nonstop instead, here’s the modified version:

Week	Structure
1	Walk 5 min → Run 1 min / Walk 1.5 min (Repeat 8x) → Walk 5 min
2	Walk 5 min → Run 2 min / Walk 2 min (Repeat 6x) → Walk 5 min
3	Walk 5 min → Run 3 min / Walk 2 min (Repeat 5x) → Walk 5 min
4	Walk 5 min → Run 5 min / Walk 3 min (Repeat 4x) → Walk 5 min
5	Walk 5 min → Run 8 min / Walk 2 min (Repeat 3x) → Walk 5 min
6	Walk 5 min → Run 10 min / Walk 1 min (Repeat 3x) → Walk 5 min
7	Walk 5 min → Run 15 min / Walk 1 min → Run 10 min (Repeat 1x)
8	Walk 5 min → Run 20 min / Walk 1 min → Run 10 min (Repeat 1x)
9	Walk 5 min → Run 30 minutes nonstop → Walk 5 min

You can follow this modified plan over 9 weeks, gradually increasing your run time each week. The focus here is on increasing your running intervals until you can run for 30 minutes nonstop.

---

Your Next Steps:

• Begin with week 1 of the modified program, walking and running in intervals. Stick to the plan for 3 days a week.
• Aim to progress gradually, and if you need to repeat a week or two to build strength or stamina, that’s totally fine.
• Make sure you’re doing your stretching after each walk/run session, as it will help with recovery.

As obesity rates climb worldwide, becoming an active runner offers a powerful strategy to reduce excess weight, improve metabolic health, and lower the risk of numerous chronic diseases. This guide walks you through: understanding obesity and its classes; the specific health risks at each class; evidence-based benefits of running; a zero-to-runner step-by-step program; a dedicated 5K training roadmap; and how to progress on to 10K, half-marathon, and full-marathon distances.

What Is Obesity

Obesity is a chronic, complex disease characterized by abnormal or excessive fat accumulation that impairs health (Obesity and overweight – World Health Organization (WHO)). Clinically, it’s most often assessed by Body Mass Index (BMI), with a BMI ≥ 30 kg/m² defining obesity in adults (Obesity – World Health Organization (WHO)).

Obesity Classes: 1, 2 & 3

Healthcare providers classify obesity into three escalating severity classes based on BMI:
– Class I (30.0–34.9 kg/m²) (What Are the Different Classes of Obesity?)
– Class II (35.0–39.9 kg/m²) (What Are the Different Classes of Obesity?)
– Class III (≥ 40.0 kg/m²) (What Are the Different Classes of Obesity?)

Health Risks by Obesity Class

• Class I carries a low but significant increase in risk for type 2 diabetes, hypertension, and sleep apnea (Class 3 Obesity: Causes, Diagnosis, Treatment, and Prevention).
  
• Class II carries a moderate risk of cardiovascular disease, osteoarthritis, and fatty liver disease (Class 3 Obesity: Causes, Diagnosis, Treatment, and Prevention).
  
• Class III poses a high risk of coronary heart disease, stroke, certain cancers, severe diabetes complications, and premature death (Preparticipation Screening Prior to Physical Activity in Community ...).
  

How Running Improves Health & Weight

Regular running yields myriad benefits for those with obesity:
1. Calorie Burn & Weight Loss: Running burns up to three times more calories per minute than walking, helping create the negative energy balance needed for fat loss (Running vs. walking: Which is right for you? – Mayo Clinic Press).
2. Cardiovascular Fitness: Strengthens the heart, improves oxygen delivery, and reduces risk of heart disease (What Are the Health Benefits of Running?).
3. Metabolic Health: Lowers blood pressure, improves insulin sensitivity, and reduces abdominal fat (Exercise: 7 benefits of regular physical activity – Mayo Clinic).
4. Mental Health: Boosts mood, alleviates anxiety/depression, and enhances sleep quality (What Are the Health Benefits of Running?).
5. Musculoskeletal Strength: Increases bone density and muscle strength when combined with strengthening exercises (What Are the Health Benefits of Running?).

Starting From Zero: A Step-by-Step Running Guide

1. Medical Clearance & Baseline
– Consult your doctor to screen for heart disease, joint issues, or other contraindications before beginning (Preparticipation Screening Prior to Physical Activity in Community ...).
– Assess current fitness and set realistic expectations.

2. Build Foundational Strength & Mobility
– Low-impact cardio: Cycle, swim, or use an elliptical 2–3×/week to raise endurance without high joint impact (Obesity and overweight – World Health Organization (WHO)).
– Strength training 2×/week focusing on quadriceps, hip abductors, core, and ankles to stabilize joints ([PDF] Page 1 of 12 WHO Discussion paper (version dated 19 August 2021 ...).
– Flexibility & mobility: Dynamic stretches pre-workout (leg swings, hip circles) and static stretches post-workout.

3. Follow a Walk-Run Progression (Couch to 5K)
Adopt the NHS Couch to 5K nine-week plan, performing three workouts per week, with one rest day between runs ([PDF] Couch to 5K: week by week – Exercise):

Week	Structure
1–2	Warm up 5 min → run 1–1.5 min / walk 1.5–2 min (repeat for 20 min)
3–4	Walk 5 min → run 3–5 min / walk 1.5–2 min (repeat), +1 longer run
5–6	Walk 5 min → continuous 20–25 min runs, alternating longer intervals
7–9	Walk 5 min → continuous 25–30 min runs (no walking breaks)

(You may repeat any week until comfortable before advancing.) ([PDF] Couch to 5K: week by week – Exercise)

4. Listen to Your Body
– No persistent pain: soreness OK, but no pain that lingers or worsens ([PDF] Page 1 of 12 WHO Discussion paper (version dated 19 August 2021 ...).
– Rest & recovery days are as important as runs to prevent overuse injuries ([PDF] NHS Couch to 5k Programme – aldridge running club).

Reaching Your First 5K

1. Choose a 5K event 10–12 weeks out.
   
2. Follow your nine-week C25K plan to build continuous running to 30 minutes ([PDF] Couch to 5K: week by week – Exercise).
   
3. Taper in the final week: reduce volume by ~50%, keep intensity gentle.
   
4. Race Day Tips:
   
   • Warm up with 5 minutes of dynamic movement.
     
   • Start conservatively—run at conversational pace.
     
   • Hydrate and fuel lightly if needed (e.g., a banana 1 hour prior).
     

Next Milestones: 10K, Half & Full Marathon

• 10K: After mastering 5K, follow a 6–8-week 10K plan with 4 runs/week, mixing easy runs, long runs (build from 4→6 miles), and one speed workout (How to Find the Perfect 10K Training Plan for You – Runner's World).
  
• Half Marathon (13.1 mi): Typical 14–20-week plans include 3–4 runs/week, peaking at 10–11 mi for long runs, plus cross-training and rest (The Best Half Marathon Training Plans for Every Level of Runner, Beginner Half Marathon Plan: 20 Weeks to 13.1 Miles).
  
• Full Marathon (26.2 mi): 16–20-week plans with 4–6 days of running, long-run build up to 18–20 mi, and strategic cutbacks to taper (Marathon Training | Runner's World).
  

---

References

1. WHO, Obesity and overweight fact sheet, World Health Organization (2024) (Obesity and overweight – World Health Organization (WHO))
   
2. WHO, Overweight and obesity overview, World Health Organization (2024) (Obesity – World Health Organization (WHO))
   
3. Verywell Health, “What Are the Different Classes of Obesity?” (2023) (What Are the Different Classes of Obesity?)
   
4. Everyday Health, “Class 3 Obesity: Causes…”, Everyday Health (2024) (Class 3 Obesity: Causes, Diagnosis, Treatment, and Prevention)
   
5. Mayo Clinic Staff, “7 Benefits of Regular Physical Activity” (2024) (Exercise: 7 benefits of regular physical activity – Mayo Clinic)
   
6. Mayo Clinic Staff, “Running vs. Walking: Which is Right for You?” (2025) (Running vs. walking: Which is right for you? – Mayo Clinic Press)
   
7. Verywell Health, “What Are the Health Benefits of Running?” (2024) (What Are the Health Benefits of Running?)
   
8. CDC, Adult Physical Activity Guidelines (2024) (Adult Activity: An Overview | Physical Activity Basics – CDC)
   
9. PMC (Ncbi), “Preparticipation Screening…” (2019) (Preparticipation Screening Prior to Physical Activity in Community ...)
   
10. NHS, Couch to 5K Week by Week (2020) ([PDF] Couch to 5K: week by week – Exercise)
    
11. Runner’s World, “Couch to 5K Training Plan” (2025) (Couch to 5K Training Plan: Run Your First 5K – Runner's World)
    
12. Runner’s World, “How to Find the Perfect 10K Training Plan” (2023) (How to Find the Perfect 10K Training Plan for You – Runner's World)
    
13. Runner’s World, “Half Marathon Training for Beginners” (2025) (The Best Half Marathon Training Plans for Every Level of Runner)
    
14. Runner’s World, “How to Master the Marathon” (2024) (Marathon Training | Runner's World)
    
15. Hal Higdon, “Novice 10K Training Program” (2024) (Novice 10K Training Program – Hal Higdon)
    

Feel free to adjust any section or ask for more specifics!

Both Hojicha and Matcha are traditional Japanese green teas derived from the Camellia sinensis plant.
However, they differ significantly in processing methods, flavor profiles, caffeine content, and potential side effects.
This article explores these differences to help you make an informed choice based on your health and lifestyle preferences.

---

🌿 Processing and Appearance

Matcha

• Processing: Made from shade-grown tea leaves that are steamed, dried, and ground into a fine, vibrant green powder.
• Appearance: Bright green powder.
• Flavor: Rich, umami flavor with a slight bitterness.

Hojicha

• Processing: Produced by roasting mature tea leaves, stems, and twigs at high temperatures, resulting in a reddish-brown color.
• Appearance: Brownish leaves or powder.
• Flavor: Mellow, roasted taste with caramel-like notes, lacking the bitterness typical of other green teas.

---

⚖️ Caffeine Content Comparison

Tea Type	Caffeine Content (per 8 oz serving)
Matcha	38–176 mg (Healthline)
Hojicha	7–10 mg (Hojicha Co.)

Matcha contains significantly more caffeine than Hojicha, making it more suitable for those seeking an energy boost.
In contrast, Hojicha's low caffeine content makes it a better option for individuals sensitive to caffeine or looking for a calming beverage.

---

⚠️ Potential Side Effects

Matcha

• Sleep Disturbances: High caffeine levels can lead to insomnia if consumed in the evening.
• Jitters and Anxiety: Excessive intake may cause nervousness or increased heart rate.
• Digestive Issues: High concentrations of bioactive compounds can cause stomach upset or constipation in some individuals.
  (Mecene Market)

Hojicha

• Minimal Side Effects: Due to its low caffeine content, Hojicha is less likely to cause sleep disturbances or jitters.
• Digestive Comfort: Generally well-tolerated, but consuming large quantities on an empty stomach may lead to mild gastrointestinal discomfort in sensitive individuals.
  (Health Shots)

---

💆 Impact on Skin Health

Matcha

• Potential Effects: While Matcha is rich in antioxidants, its caffeine and catechin content may influence hormonal balance and sebum production, potentially affecting oily skin.
  However, evidence is inconclusive, and individual reactions may vary.

Hojicha

• Skin-Friendly: Lower in caffeine and catechins, Hojicha is less likely to affect sebum production or exacerbate oily skin.

---

✅ Recommendations

• For Energy and Focus: Choose Matcha for a sustained energy boost and enhanced concentration, preferably consumed earlier in the day to avoid sleep disturbances.
• For Relaxation and Evening Consumption: Opt for Hojicha as a calming beverage suitable for the evening, with minimal risk of sleep disruption or jitteriness.
• For Skin Concerns: If concerned about oily skin or acne, Hojicha may be a safer choice due to its lower caffeine and catechin content.

---

Both teas offer unique flavors and health benefits.
Your choice should align with your personal preferences, caffeine sensitivity, and health considerations.

Coffee has long been the go-to for a quick energy boost—but for many people, the side effects aren't worth the jitters. From anxiety and insomnia to acid reflux and withdrawal headaches, the dark brew can come with some pretty uncomfortable baggage.

If you're looking to cut back—or quit altogether—there are plenty of satisfying, caffeine-free alternatives that won't wreck your sleep, upset your stomach, or mess with your heart or bones.

Here are 9 great options to explore, along with their health benefits and why they make smart swaps.

---

1. Chicory “Coffee”

Chicory root is roasted and brewed just like coffee, with a similar bitter, roasted flavor—but without the caffeine. That means:

• ✅ No jitters or insomnia
  
• ✅ No acid reflux triggers
  
• ✅ Doesn’t raise LDL cholesterol
  
• ✅ Supports gut health with prebiotic fiber (inulin)
  

Note: People with ragweed allergies or pregnant individuals should consume in moderation.

---

2. Dandelion Root Brew

Dandelion root tea (or “coffee”) has a rich, earthy flavor and is naturally caffeine-free and alkaline. It's:

• ✅ Gentle on digestion
  
• ✅ Rich in vitamins A, C, K, and minerals like calcium
  
• ✅ Liver-supportive and mildly detoxifying
  
• ✅ Bone-friendly
  

Bonus: Can help reduce water retention naturally.

---

3. Chamomile Tea

Chamomile is known for its calming properties—and it's a favorite bedtime drink for good reason.

• ✅ Promotes restful sleep
  
• ✅ Reduces anxiety and stress
  
• ✅ Soothes digestion and mild reflux
  
• ✅ Safe for most pregnant women (in moderation)

---

4. Ginger Tea

Looking for something spicy and soothing? Ginger tea might be your thing.

• ✅ Anti-inflammatory and anti-nausea
  
• ✅ Aids digestion and gastric emptying
  
• ✅ May relieve mild acid reflux
  
• ✅ Caffeine-free and safe for long-term use

---

5. Rooibos Tea

A South African herbal tea that's naturally sweet, caffeine-free, and antioxidant-rich.

• ✅ Doesn’t interfere with sleep
  
• ✅ Rich in minerals like calcium and magnesium
  
• ✅ May support bone density
  
• ✅ Safe during pregnancy

---

6. Licorice Tea (DGL)

Deglycyrrhizinated licorice (DGL) tea is used to soothe and protect the digestive lining.

• ✅ Helps with GERD and acid reflux
  
• ✅ Doesn’t raise blood pressure (unlike raw licorice)
  
• ✅ Caffeine-free and non-addictive
  

Caution: Consult your doctor if you have high blood pressure or are on medications.

---

7. Slippery Elm & Marshmallow Root

These herbal teas are known as “demulcents”—they coat and protect the digestive tract.

• ✅ Great for acid reflux, sore throat, or sensitive stomachs
  
• ✅ Naturally caffeine-free and non-habit forming
  
• ✅ Soothing and safe for most people

---

8. Lavender or Lemon Balm Tea

Both herbs are gentle, aromatic, and great for the nervous system.

• Lavender Tea: Calming, supports better sleep
  
• Lemon Balm Tea: Eases mild anxiety and digestive tension
  
• ✅ Both are caffeine-free and pregnancy-safe in moderation

---

9. Golden Milk (Turmeric Latte)

A cozy blend of turmeric, milk (dairy or plant-based), cinnamon, and ginger.

• ✅ Anti-inflammatory, rich in antioxidants
  
• ✅ Supports digestion and immunity
  
• ✅ No caffeine, no reflux, no dependence
  
• ✅ Can support bone health when made with calcium-rich milk

---

Final Thoughts

Coffee isn’t evil—but if it’s messing with your sleep, gut, or overall balance, it might be time for a gentler morning (or evening) brew.

These caffeine-free alternatives offer more than just a warm cup—they nourish your body, calm your nerves, and support long-term wellness without the unwanted side effects.

---

Have you tried any of these? Got a favorite caffeine-free drink we missed? Drop your go-to brews in the comments below!