best drink before presentation

You Are What You Eat: How to Prepare for Public Speaking

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You Are What You Eat. How to Prepare for Public Speaking.

Public speaking continues to be one of the most common fears . If you too are nervous about the prospect, then you’ll want to do whatever you can to be as relaxed as possible before your next big speech. While practice is key, here’s something you may not have given as much thought to: so too is a good diet. It’s true – the food you consume the night before and the morning of your presentation can make a major difference in how nervous, sluggish, motivated, or excited you will be when the big moment approaches.

To help you out, we have composed this guide of the best and worst foods to consume before your next speech so you can be on top of your game and make a great impression.

Calming Your Nerves

One of the biggest reasons you may be afraid to give a big speech is that you know how nervous you get in front of crowds. Before even turning to food, it is important to remember that even though you think you are very shaky up there behind the podium, the chances are good that the audience can’t tell. Also, practicing your speech in front of a mirror can also give you confidence because you can see your movements in real-time and revise as necessary

But let’s take a look at your diet and how to avoid food products that can make you feel more nervous than you already are:

Drinking too much coffee can have a major impact on your nerves. It is wise to drink very little coffee the night before and no coffee at all on the morning of your presentation. The reason is that the active ingredient in coffee is caffeine, which blocks the chemicals in your brain that make you feel tired, and because of this, your nervous system is triggered and you become flooded with adrenaline. This stimulative process can make you shaky and drastically increase your heart rate.

You should also avoid the urge to drink alcohol to “take the edge off” your nerves. Rather than calming your nerves, alcoholic beverages can negatively affect your breathing, speaking, and worst of all, your memory, which you will need to recite your speech. Instead, try foods like almonds, which improve the functioning of your nerve endings, or salmon , which is loaded with omega-3 fatty acids that help to reduce stress.

Energy And Comfort

Once you get in touch with your body and calm your nerves a little, you will want to get comfortable while still retaining the right amount of energy so you can really drive your points home during your speech. Certain foods can make you feel sluggish and can impact your motivation to speak. For instance, avoid any fast food on the day of your speech as many of those meals include trans fats, which can make you feel sluggish and unmotivated . Consider opting for a vegetarian meal delivered to maintain vitality without compromising focus.

Other foods that can make you feel sluggish include potato chips, artificially sweetened snacks, and chocolate, which, like coffee, will initially give you energy but will inevitably lead to a crash. Instead, go for foods that will give you the proper amount of good energy , like eggs, yogurt, and decaffeinated green tea. If you still feel tired, consider engaging in some light exercise like riding an exercise bike to give you the natural energy that will leave you feeling great.

Making the right preparations to be comfortable for your speech is especially important if you are having to deal with a medical condition like GERD (Gastroesophageal Reflux Disease). Symptoms of GERD can include chest pains, heartburn, and nausea, and you don’t want to experience any of those during your speech. To reduce the effects of GERD and similar conditions, make changes to your lifestyle before and leading up to the presentation, including eating smaller meals and refraining from smoking or consuming alcohol.

Food Can Affect Your Voice

Finally, the food you eat can also affect the strength and clarity of your voice, which is essential if you want to make a positive impression during your big talk. An unhealthy diet leading up to your speech can negatively affect your voice, with coffee and citrus being major culprits, as they can both dry out your throat. Also, be cautious with granola bars, as they can irritate your throat, and soda, which can aggravate your vocal cords.

The way your voice sounds can also be affected by the amount of phlegm you have in your throat. While mucus is essential for swallowing, too much phlegm will irritate your vocal cords and create the need to constantly clear your throat. Several foods are known for being responsible for excess phlegm, especially dairy products, which contain molecules that stimulate phlegm production. Alcohol is, once again, a bad idea because it triggers the blood vessels in your nose which can increase blood flow and lead to congestion.

If you are having a problem with phlegm, then try food that reduces these effects. Start with apples because they contain a substance called pectin that promotes the movement of saliva. You should also drink water before your speech because it will keep you hydrated and also help to improve your concentration and comfort. Bring a bottle of water up on stage with you and don’t be frightened to take a sip whenever you need it. Your audience will wait.

As you can see, while you may be nervous about your big presentation, a healthy diet can help put you more at ease. Eat right today and give an amazing speech tomorrow.

Amanda Winstead is a writer focusing on many topics including business and professional development. Along with writing she enjoys traveling, reading, working out, and going to concerts. If you want to follow her writing journey, or even just say hi you can find her on Twitter .

Disclaimer: this article includes a paid production promotion.

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What to Drink Before a Business Presentation

Question submitted from one of our members:

Often times when I deliver a presentation, there are refreshments for everyone in the room. I generally drink a cup of coffee, but I’m realizing that it makes me too jittery. Can you offer any tips regarding what works and what to avoid at a typical morning buffet?

Sheri’s Response: Believe it or not, water at room temperature with a slice of lemon is best. That’s it.

Coffee isn’t a good idea before a presentation. In fact, you should stay away from caffeine all together, even if you don’t normally react to it. Your natural adrenaline kick plus additional caffeine will give you the shakes or a nervous stomach.

Be careful of ice water, it can constrict your throat. Avoid dairy products because they make your mouth dry and coat your vocal cords. You should also avoid sodas. Sugar dries out your mouth, caffeine can give you the shakes and carbonation might make you burp!

Lastly, be sure to keep your drink away from your visuals and your computer!

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7 tips about food and drink before you present.

How you fuel and nourish your body before you speak in public is equally important as practice and other preparations. Taking the stage on an empty stomach can be as bad as eating two slices of greasy pizza before stepping to the microphone. Experts advise that what you eat and drink before you speak be light and nutritious. No caffeine, fatty foods, and alcohol, lest your presentation be remembered for the wrong reasons.

Here is some advice on what to eat and drink and other tips for optimal performance when it is your turn to speak.

1. Hydrate.

You are likely to get more dehydrated when you are nervous and under stress . So, hydration is key. Sip water that is warm or at room temperature to moisten your mouth and clear your throat before you begin. Ideally, add a wedge of lemon or lime to cut through any mucous buildup. Take small sips; do not gulp.

2. Place your water within easy reach.

Have a short glass of water or several small bottles comfortably near you. The 8-ounce size allows you to take a sip without tilting the bottle much and showing your nostrils to the audience. I use a straw in a glass for two reasons: to keep my lipstick fresh and to drink without tilting my head. Some people argue that drinking out of a straw causes extra air bubbles to form in your stomach, which may make you feel gassy, bloated, and uncomfortable. I still recommend it for purposes of hydrating during a presentation.

3. Take a nature break.

Before you present, make a pit stop at the restroom to deal with all the water you drank. While you are there, check your mouth for signs of what you had for lunch. Look for any traces of lipstick on your teeth.

4. Save the alcohol for later.

If you think that having a sip of wine before you speak will calm your nerves, you are mistaken. Any perceived benefit from alcohol before you present will be outweighed by the strong possibility of slurring, lack of focus, and outright embarrassment. Hold off on alcoholic drinks to celebrate after you deliver an amazing presentation.

5. Skip the carbonated drinks and coffee.

Carbonated drinks (soda) can cause gas, burping, and bloating. Caffeine is a diuretic (more bio breaks) that can also dry your vocal cords and make you jittery. You don’t need these distractions while delivering your presentation.

6. Eat things that are easy to digest.

You don’t want your stomach growling before you speak. Yet, you also don’t want to belch in the middle of a sentence. Eat lightly of foods that are not greasy, spicy, and heavy in your gut. A small salad and soup make a good meal before you take the stage. Avoid dairy products (cheese, yogurt, ice cream) that can build up phlegm in your throat and make you feel like you need to cough. Clearing your throat can hurt your vocal cords, drink water instead.

7. Avoid foods that may stick to your teeth.

I once gave a talk with a piece of kale between my front teeth. I was horrified when I saw the video recording. My best advice is to avoid nuts and crackers and thick leafy greens that may stick to your teeth. Check your mouth in a mirror before you step onto the stage or turn on your webcam and look for any stray leftovers from your last meal.

Other behaviors such as smoking and vaping, yelling, and screaming can hurt your voice. Take steps to protect your vocal instrument. Combine that voice with an energetic delivery so you can share your great ideas with the world.

Rosemary Ravinal

Business leaders and entrepreneurs who want to elevate their public speaking impact, executive presence, and media interview skills come to me for personalized attention and measurable results. I am recognized as America’s Premier Bilingual Public Speaking Coach after decades as a corporate spokesperson and media personality in the U.S. mainstream, Hispanic and Latin American markets. My company’s services are available for individuals, teams, in-person and online, and in English and Spanish in South Florida and elsewhere.

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10 Best Foods to Eat Before a Presentation to Reduce Anxiety

Hrideep barot.

Presentation , Public Speaking

Did you know, that the foods and beverages you consume the day before and the day of your presentation, can have positive or negative effects on your talk? Food is directly linked to your body. We can’t see how the food we eat goes and has different effects on our bodies, but research has helped us understand things better. There are certain foods for anxiety that greatly soothe and calm our minds, keep reading to know which they are.

“To eat is a necessity, but to eat intelligently is an art.”

Does food affect anxiety?

Why yes of course! it’s crucial to emphasize the vital role that diet plays in managing anxiety, especially given the prevalence of anxiety disorders in the United States. According to the National Institute of Mental Health, anxiety disorders affect a staggering 40 million adults in the U.S., making them the most common mental illness, impacting 18% of the population. This means that a significant portion of individuals grapple with anxiety-related challenges daily.

While therapies and medications are available to help alleviate anxiety symptoms, it’s concerning that very few of those affected seek treatment. This highlights the need for a holistic approach to anxiety management, with diet being a central component. Proper nutrition is not just a complementary aspect but a fundamental pillar in supporting mental well-being. Let us understand this with this very fun scientific concept:

The Gut-Brain connection

Think of it like this, your gut and your brain are like besties who chat all the time. That’s why what you eat can impact your mood and anxiety levels. They’re in constant communication through a complex network of nerves, chemicals, and hormones. This connection is called the “gut-brain axis.”

Your gut is home to trillions of microorganisms, including bacteria, fungi, and viruses, collectively known as the gut microbiome. Think of them as the diverse cast of characters in a sitcom. Each microbe has a unique role to play.

These friendly gut microbes don’t just sit around twiddling their thumbs. They play a crucial role in digesting food, absorbing nutrients, and even influencing your immune system. But here’s the cool part: They also produce neurotransmitters like serotonin (the happiness hormone) and GABA (a calming neurotransmitter).

When your gut microbes are happy and balanced, they produce more of those mood-enhancing neurotransmitters. This means a healthier gut can contribute to a happier, less anxious you. It’s like a little microbe orchestra playing a soothing melody in your belly.

Research has shown that an unhealthy gut microbiome can lead to imbalances in the production of neurotransmitters. This can affect your mood and even contribute to anxiety and depression. So, when you nourish your gut with healthy foods, you’re essentially giving your bestie’s brain a helping hand in regulating those feel-good chemicals. It’s like making sure your text messages to your brain are filled with positivity and good vibes!

Before we move on to what we should eat, we should discuss what we most definitely should not eat! Certain foods can contribute to discomfort and hinder your presentation. This list of foods that you should avoid, can be called the “NO! List.” This list includes:

1. Alcoholic Drinks

Consider this: the idea that a glass of wine or a cocktail can be a pre-presentation nerve-calmer is a common misconception. It’s akin to suggesting that a surgeon should take a couple of drinks before performing surgery – not a sensible proposition.

In reality, alcohol can have adverse effects on memory, which is already challenged when nerves are in play. It can further hinder your ability to recall what you intend to say. Excessive alcohol consumption can also impair vital functions like breathing, clear thinking, gestures, speaking, and concentration – all of which are critical for delivering a successful presentation.

Additionally, it’s worth noting that even one drink can leave the scent of alcohol on your breath. Those you encounter before and after your presentation won’t discern whether you had one drink or several. This is an impression you’d likely prefer not to leave behind.

Instead of reaching for a drink before your presentation, it’s advisable to save any celebratory toasts for after the event, a well-deserved reward for a job well done.”

2. Dairy Products

Dairy products have a notorious reputation for promoting the production of mucus in your throat. This mucous buildup can lead to an unwelcome and distracting symptom: the constant need to clear your throat. Imagine trying to convey your message while repeatedly interrupting your speech with throat clearing—it’s far from an ideal scenario. When we talk about dairy products, we’re referring to a range of favorites, including milk, ice cream, cheese, and yogurt. While these dairy delights can be delicious on any other occasion, consuming them right before your presentation can set the stage for throat discomfort.

3. Orange Juice

Similar to the discomfort caused by dairy, orange juice can also cause a thickening of saliva and result in constant swallowing.

4. Something New

Perhaps you come across a special dish right before your presentation, one you haven’t heard of, and you might wanna hold off until the post-speech buffet. If your stomach isn’t accustomed to the ingredients and flavors of this new dish, there’s a risk of digestive discomfort. An upset stomach, bloating, or unexpected reactions can throw a wrench into your presentation plans. The last thing you want is to be distracted by digestive issues when you should be focused on your audience. Once your presentation is successfully delivered, you’ll have the perfect opportunity to explore and indulge in local cuisine without worrying about its potential impact on your performance.

5. Fatty Foods

Fatty foods, such as hamburgers dripping with cheese, crispy fries, and gooey slices of pizza, are undeniably delightful on the taste buds. However, they come with a downside—they are extremely hard to digest. The high fat content in these foods can slow down your digestive system, leading to feelings of sluggishness and discomfort. Presenting effectively requires mental alertness and physical composure. Unfortunately, consuming fatty foods before your presentation can lead to a dip in energy levels. This drop in energy may leave you feeling lethargic and less capable of delivering a dynamic and engaging talk. Ex: Hamburgers, Fries, Pizza.

6. Soda: The Carbonated Caution

Carbonated drinks, often referred to as soda, should be approached with caution before a presentation. They are known for causing digestive discomfort, including gas, burping, and bloating. These bodily reactions can be highly distracting and far from conducive to a smooth and focused presentation. Opting for more soothing and digestion-friendly beverage choices, such as room-temperature water or herbal teas, is advisable to ensure a distraction-free performance. Save the soda for post-presentation celebrations.

7. The Caffeine Conundrum

Coffee , a common choice for a pre-presentation energy boost, presents its own set of challenges. Caffeine, a diuretic, can increase the frequency of restroom breaks, potentially interrupting your speech. Moreover, caffeine’s drying effect on vocal cords can lead to throat discomfort and a less effective presentation. Additionally, jitteriness and nervousness induced by caffeine can negatively impact your composure. To maintain a clear and composed voice and to avoid potential distractions, it’s best to reserve coffee consumption for after your presentation, as a well-deserved treat to celebrate your success.

8. High Sugar Foods

High-sugar foods should be avoided before a presentation due to their potential negative effects. They can lead to abrupt spikes and crashes in blood sugar levels, resulting in energy fluctuations that hinder your focus and performance. High sugar intake can also cause nervousness, dry mouth, and digestive discomfort, all of which can be distracting during a presentation. To ensure you’re at your best on stage, opt for balanced, low-sugar meals and snacks that provide sustained energy and mental clarity.

9. Avoid foods that may stick to your teeth

Before any presentation, it’s essential to steer clear of foods known to stick to your teeth, such as nuts, crackers, and thick leafy greens like kale. These sneaky leftovers can be distracting and embarrassing, potentially diverting attention from your message. Perform a quick oral check in front of a mirror before presenting to ensure your smile remains clean and confident, allowing your audience to focus on your words, not your dental mishaps.

To ensure a successful presentation, it’s advisable to opt for foods and beverages that won’t cause discomfort, distractions, or surprises during your talk. Save indulgences for post-presentation celebrations to maintain focus and composure on stage

The ‘Yes’ Foods

On the day of your presentation, or if you wish to start a day prior, you can choose certain food options that will take your presentation from 50-60% to 100% effective.

According to nutritionists, it’s important to understand which foods will keep your gut healthy and inflammation at bay. Overall, focusing the diet on wholesome, fiber, and nutrient-rich foods with plenty of healthy fats and clean proteins supports reduced levels of inflammation and stress, while also supporting satiety so we don’t reach for anxiety-inducing foods like sugar-sweetened beverages and processed snacks.

The foods here are particular stars when it comes to reducing inflammation and supporting a sense of calm and focus.

1. Prebiotic fiber

Incorporating prebiotic fiber-rich foods into your diet can be a potent strategy for managing anxiety and promoting overall mental well-being. Prebiotic fiber serves as nourishment for the beneficial bacteria residing in your gut, fostering a thriving microbial community that’s closely linked to reduced neuroinflammation and lower stress levels.

A variety of vegetables are excellent sources of prebiotic fiber, making them valuable additions to your daily meals. These include asparagus, garlic, onions, leafy greens, artichokes, legumes, mushrooms, and apples. By incorporating this diverse range of prebiotic-rich veggies into your diet, you ensure a supply of essential brain-boosting vitamins and minerals, all while benefiting from the advantages of increased fiber intake.

Berries, particularly blueberries, strawberries, and raspberries, emerge as nutritional powerhouses for anxiety management and overall mental wellness. Loaded with an abundance of fiber, antioxidants, and essential vitamins, these vibrant fruits support the cultivation of a healthy gut microbiome while actively reducing inflammation.

Blueberries, in particular, stand out due to their remarkable concentration of anthocyanin, a potent antioxidant renowned for its anxiety-reducing properties. By actively combatting oxidative stress, blueberries play a pivotal role in maintaining optimal brain health. An easy and delicious way to incorporate them into your daily routine is by enjoying a quarter cup of blueberries as part of a brain-boosting breakfast.

Furthermore, various fruits such as apples, prunes, sweet cherries, and plums also provide rich sources of antioxidants, further enhancing your dietary arsenal against anxiety.

3. Omega-3 fatty acids

Omega-3 fatty acids, renowned for their potent anti-inflammatory properties, serve as a formidable ally in both gut and brain health, making them a valuable component in anxiety management strategies. These essential fats can be found in abundance in certain foods, including fatty fish like salmon, mackerel, and trout, as well as in smaller quantities in wild-caught varieties such as anchovies, tuna, and sardines. Additionally, nuts and seeds like walnuts and chia seeds also provide a source of these beneficial fatty acids.

Omega-3 consumption has been associated with a range of mental health benefits, including reduced anxiety, enhanced cognitive function, and improved mood. By supporting brain health and mitigating inflammation and stress, these fatty acids offer a holistic approach to fortifying your mental and emotional well-being, which can be especially advantageous when facing the challenges of a presentation or other anxiety-inducing situations.

Spices like turmeric (with black pepper to make it more available to your brain and body), cinnamon, saffron, rosemary, and ginger not only boost the flavor and color of our meals but are also rich in antioxidants, micronutrients, and anti-inflammatory compounds for improved mental fitness. When combined with healthy fats and clean proteins they offer anti-inflammatory benefits that contribute to mental fitness. Enjoying my turmeric latte each morning is one of my go-to practices for reduced stress and good energy throughout the day!

5. Fermented foods

These foods, teeming with live cultures, are excellent for maintaining and replenishing the population of beneficial bacteria in your gut, fostering an environment conducive to mental well-being. Some examples of fermented foods include sauerkraut, kimchi, kefir, miso, and plain yogurts.

In particular, Greek yogurt stands out as a nutritional powerhouse. It not only provides essential protein, which aids in stabilizing blood sugar levels and promoting alertness but also contains probiotics. These probiotics play a pivotal role in supporting gut health, a critical factor in emerging research exploring the connection between gut health and mental well-being.

6. Complex Carbs

Whole Grains- Foods like oatmeal, whole wheat bread, and brown rice are rich in complex carbohydrates. These carbohydrates provide a gradual release of glucose into the bloodstream, which helps maintain stable energy levels and can prevent the jittery feeling associated with anxiety. Whole-grain foods like bread and crackers offer sustained energy release.

A diet rich in whole grains, vegetables, and fruits is a healthier option – A balanced Diet.

As compared to eating a lot of simple carbohydrates found in processed foods.

7. Magnesium

Foods rich in magnesium can be influential in managing anxiety, given the mineral’s involvement in crucial physiological processes related to stress and mood regulation. Leafy Greens like spinach, kale, and Swiss chard are packed with magnesium. Magnesium has been linked to the regulation of stress hormones and relaxation of muscles, potentially helping to ease anxiety.

Foods containing zinc can significantly impact anxiety management due to their influence on various aspects of mental health and brain function. Oysters, for instance, are celebrated for their high zinc content, a mineral crucial for regulating neurotransmitters and promoting stable moods. Nuts and seeds like almonds, pumpkin seeds, and cashews provide not only zinc but also essential nutrients that aid relaxation and stress reduction. Legumes such as chickpeas and lentils, as well as whole grains like wheat and oats, offer zinc while helping maintain consistent energy levels and mood stability. Lean meats like turkey and chicken, with their zinc and protein content, support the production of mood-influencing neurotransmitters.

9. Potassium

Foods rich in potassium can play a beneficial role in anxiety management. Bananas are renowned for their high potassium content. Potassium helps regulate blood pressure and fluid balance in the body, which can contribute to a sense of calmness and reduced anxiety. Additionally, bananas contain natural sugars like glucose and fructose, providing quick energy without causing rapid blood sugar spikes.

10. Dark Chocolate

Foods containing dark chocolate can have a positive impact on anxiety management, primarily due to the presence of certain compounds that contribute to mood improvement and stress reduction.

1. Flavonoids: Dark chocolate is rich in flavonoids, a group of natural antioxidants. Flavonoids have been associated with enhanced mood and reduced anxiety by promoting the production of feel-good neurotransmitters like serotonin.

2. Phenylethylamine (PEA): Dark chocolate contains PEA, a natural compound that can elevate mood and increase alertness. PEA is often referred to as the “love drug” because it can mimic the mood-enhancing effects of falling in love. Not to the very extent of the actual feeling but slightly the same feeling.

Dark chocolate with a high cocoa content contains compounds like flavonoids that have been associated with improved mood and cognitive function. Enjoying a small piece can be a pleasant way to reduce anxiety.

Hydration is key, and room-temperature water can keep you focused and your vocal cords lubricated. You are likely to get more dehydrated when you are nervous and under stress . So, hydration is key. Sip water that is warm or at room temperature to moisten your mouth and clear your throat before you begin. Ideally, add a wedge of lemon or lime to cut through any mucous buildup.

The key is to eat things that are easy to digest.

You don’t want your stomach growling before you speak. Yet, you also don’t want to spew in the middle of a sentence. Eat light foods that are not greasy, spicy, and heavy in your gut. You know yourself best in the end, so try to reach a midway. Eat the food of your preference from the list above, and mix and match as per your taste. It’s important to note that individual responses to foods can vary, and the timing of your meal is also crucial. Eating a balanced meal about 1-2 hours before your presentation can provide you with sustained energy and help alleviate anxiety.

Conclusion: Nourishing Your Mind for Success

In the pursuit of delivering a remarkable presentation , every facet of preparation counts, including your dietary choices. Opting for anxiety-reducing foods that promote cognitive function, calmness, and clarity is a proactive step toward success. By avoiding foods that cause discomfort and embracing those that provide sustenance and focus, you’re equipping yourself with the tools necessary to conquer presentation nerves and captivate your audience. Remember, nourishing your body is not just a pre-presentation ritual but a lifelong practice that supports both your mental well-being and professional growth.

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15 things you should do in the 15 minutes before a big presentation

"The human brain starts working the moment you are born and never stops until you stand up to speak in public." —George Jessel

You have to give a big, important presentation in just 15 minutes. Your heart is racing, your palms are damp — you're starting to panic.

It's completely normal. In fact, most speakers, beginners and veterans alike, readily admit to feeling nervous in the moments leading up to a big speech or presentation.

Darlene Price, president, of Well Said, Inc. and author of " Well Said! Presentations and Conversations That Get Results ," tells Business Insider that instead of trying to lose the butterflies, you should aim to leverage them. "The adrenaline surge can fuel your body with the energy and enthusiasm necessary for a great performance," she explains.

Whether you're stepping to the front of the room to speak to just a few people, or making a grand entrance in a ballroom to address thousands, here are 15 ways to effectively use the 15 minutes before you go up to prepare your body and mind for peak performance:

1. Talk positively to yourself

Claim your success before you begin, Price says.

"Let's learn from the experts in sports psychology. They've proven that an athlete's positive self-talk prior to and during a performance consistently creates a higher win rate," she explains.

In the minutes leading up to your presentation, say over and over within yourself, "I am a dynamic speaker!" "I am enthusiastic and engaging!" "I am prepared and confident!"

"Write your own set of self-affirmations and confidently declare them," she advises. "Your words will create a self-fulling prophecy."

2. Use the restroom

"First thing's first," Price says. "Needing the toilet when you wouldn't normally 'have to go' is a common reaction to anxiety and pre-speech jitters. Why take chances? Plan ahead and use the restroom in the moments prior to going on stage."

3. Check yourself out in the mirror

There's nothing worse than wondering, "Do I have something in my teeth?" as you take the stage.

To ease any potential concerns about your physical appearance you might have as you begin your presentation, you should take a quick look in the mirror before you start. This way, you'll have one less thing to worry about (and be distracted by!).

4. Meet and greet the audience before you speak

Shake hands and talk with as many people as possible ahead of time. "This shows the audience you're approachable and personable," Price explains.

"You may even learn a few names, issues, and stories to weave into your presentation. Plus, having conversations with your listeners ahead of time transforms scary 'public' speaking into natural, relaxed 'personal' speaking."

5. Check out the meeting room and audiovisual set-up

As the speaker, be sure you know the environment, including the seating arrangement, presentation electronics, microphone, and lighting.

Get to the room early and ensure you're comfortable with the set-up. "This step shows the audience you're prepared and helps ensure your presentation runs smoothly," she says.

6. Take several deep belly breaths

Since anxiety tightens the muscles in the chest and throat, it's important to diminish that restricting effect with deep inhalations, Price explains.

Don't underestimate the power of a long, slow, deep breath. "It maximizes the amount of oxygen that flows to the lungs and brain; interrupts the adrenalin-pumping 'fight or flight' response; and triggers the body's normal relaxation response," she says. In the moments leading up to your presentation, breathe deeply and deliberately.

7. Practice the first minute in your mind

Whatever you're planning to say as the captivating opener — a witty quotation, personal story, or startling statistic — rehearse the first few sentences several times, Price suggests. Knowing exactly how you're going to start gives you confidence, enables you to look directly into the eyes of audience members as you begin (not at notes or a slide), and creates a powerful first impression.

8. Focus on positive thoughts and images

"Harnessing the power of the mind-body connection means that you can learn to use your thoughts to positively influence your body's physical responses," Price says.

As a result, you can decrease stress and increase a sense of well being and control, just by holding positive thoughts and images in your mind.

For example, replace the thought, "I'm so nervous and unprepared I'm going to bomb," with a positive statement such as, "I'm an expert on my topic," "I'm enthusiastic and engaging," or, "I'm credible and confident."

9. Sip water that is either warm or room temperature, with lemon if possible

"This helps with dry-mouth, cuts through mucus buildup in the mouth, and clears the throat," Price says. Avoid cold food and drinks, dairy products, and carbonated beverages — and ensure a glass or bottle of water is within arm's reach during your speech.

10. Acknowledge the three audience truths

Prior to speaking, tell yourself:

"This audience believes I am the expert." The audience perceives you as a recognized authority simply because you're the one speaking, she explains. "Plus, you know more than they do about the topic."

"They want me to succeed." Audiences are rooting for you. They want and expect you to add value; to be interesting, engaging, and informative otherwise the presentation is a waste of their time, says Price.

"They don't know what I'm going to say." If you make an error, don't announce it or apologize, just keep going. "The audience will never know."

11. Exercise lightly

In a private setting beforehand, do some light stretching, a few knee-bends, or take a brisk walk down the hall and back. "This rids the body of excess energy and sends oxygen to the brain," she says.

12. Assume a standing position in the five minutes prior to speaking

If you're the host or only speaker, you'll be standing anyway. However, if you're one of several speakers on the agenda, and your turn is coming up in five minutes, simply step to the back of the room and stand, or stand up if you're backstage.

"The sitting position is motionless, passive, and inactive. By standing, you summon energy ahead of time, give your body a chance to warm up, and place yourself in a posture ready for action."

While you're at it, strike a "power pose."

Harvard psychologist Amy Cuddy describes power poses as expansive and open stances where you take up a lot of space and hold your arms and legs away from your body, reports Business Insider's Rachel Gillett.

When you expand your body, Cuddy tells Business Insider , "your mind starts to feel more confident and powerful — it starts to see those challenging situations not as threats but as opportunities."

13. Avoid your phone

Don't scroll through social media, read the news, or listen to voice messages minutes before your big presentation. It may seem like a good distraction, but if you see, hear, or read something upsetting, for example, it might throw you off.

14. Focus on giving

Did you get overwhelmingly nervous the last time you gave a birthday gift to a friend? Probably not. You may have felt anticipation, excitement, even joy, but not anxiety, Price says.

"As a speaker, think about your presentation as a gift to the audience; a nicely wrapped package full of valuable information, helpful ideas and meaningful content. The mental attitude of giving empowers you and frees you. It takes your mind off of yourself and puts the focus on helping others."

Maintain a positive, pleasant expression on your face in the moments before you speak.

"Smiling actually relaxes the body. Physiologically, smiling emits endorphins in the brain that calms the nerves, creates a pleasant attitude, and promotes a sense of well being," she says.

Plus, a smile conveys confidence and self-assurance. It shows your audience that you're happy to see them and enthusiastic about your message.

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9 Do’s and Taboos to Eat, Drink, and Speak

Have you ever thought about the foods and beverages that can improve or degrade your speaking performance?

Do you have any good luck foods that you consume before speaking? How about a food or beverage you avoid?

Gonzalo Diaz asks this delicious question:

A month ago, I attended a conference where one of the speakers left for five minutes right in the middle of his talk. He apologized, saying it was something he ate. I had never given much thought to it before. Do you have a list of foods that you avoid before speaking, or any foods that give you extra energy?

In this article, we’ll consider what you should — and shouldn’t — eat and drink for maximum speaking effectiveness.

Food and Drink Do’s and Taboos for Speakers

“ The key is to realize that your performance can be impacted by your diet. ”

Like much of the advice given on Six Minutes , you must adapt the guidance in this article to your own personal situation. Every speaker has different digestive habits, and what works for one speaker may not work for another. The key is to realize that your performance can be impacted by your diet .

That being said, here are a few general guidelines:

On the day of your presentation (or perhaps the day before if you are speaking first thing in the morning), practice moderation . You should not consume too much, nor too little, because both extremes can leave you ill — and that’s going to degrade your delivery.
Avoid eating or drinking anything new , as you never know when your body might react badly to an unfamiliar ingredient. Beware of spicy and rich foods. This commonly afflicts speakers who travel to their speaking opportunities.
Avoid eating a particularly heavy meal an hour or two before you speak . It is ironic that the process of digestion requires a great deal of energy. Thus, your body tends to be lethargic at this time. This can have a distinct negative effect on your gestures and overall energy level.
Avoid alcohol entirely before speaking. While (I hope) it is common sense not to get drunk, I also recommend avoiding alcohol entirely before you speak. Even a small amount can impair your cognitive abilities, something which you need to be at peak efficiency. Don’t follow the advice that encourages a drink or two “to calm your nerves.” While it may calm your nerves, it will also have a negative effect on your judgment… and that’s always a bad thing with a microphone in your hand.
Avoid dairy and other mucous-producing foods . These tend to build up mucous in your throat, promoting repeated (and distracting) clearing of your throat. Some speakers have also told me that soft drinks or other sugary drinks have the same negative effect.
Avoid diuretics , notably caffeine drinks (coffee, tea, soft drinks) and alcohol. Before and during your speech, you want to be comfortable, and you don’t need this distraction.
Some speakers avoid ice cold beverages; some swear off hot beverages. In both cases, the rationale is that it negatively affects your vocal comfort. The lesson is that you should develop self-awareness of what works for you.
Drink water. I’m a huge believer that nothing is better for your voice (and, your overall health) than drinking lots of water. Ensure that you stay well-hydrated the day you speak. It’s also a good idea to keep a bottle of water nearby while you speak. Not only will it help you remedy a dry mouth, but the act of taking a drink is a good opportunity for you to pause, transition, and check your notes discretely.
Some speakers adhere to strict habits about eating a certain food before every presentation they give. For example, one speaker I know eats a banana about half an hour before every presentation. As long as you keep it light, I don’t see much harm in calming yourself with a small indulgence.

Speak well, and enjoy a treat… after you finish!

Your Turn: What’s Your Opinion?

What foods do you avoid before you speak? Do you have a pre-presentation ritual that you follow?

Please share in the comments .

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Eating a banana is great. It coats your throat so it doesn’t dry out so easily.

As a radio news reader, I learned one big big no-no directly (say 15 mins.) before going air to speak: APPLES! The acids in the fruit make you drool heavily. Stopping to swallow constantly is inconvenient. Good tips yet again from you.

Hi Andrew. Great article! I totally agree with WATER! In one of my speeches in Toastmasters my nerves did affect my whole body but specially my mouth. It was so dry I thought I wouldn’t be able to finish! Now I always take a bottle of water with me. I would like to add another Don’t to the list: Chocolate. I know a drama teacher that gave me this hint and explained why: chocolate tends to cover the walls of your throat making it difficult for the air to circulate which affects voice projection. It seems that perfection is indeed in the little things!

Hi, These are some great suggestions. Humming helps mucous also. This can be done in the car on your travels. It actually helps to dry up your throat.. question to the host: Have you ever done an article on anxiety or breathing while speaking. Is there a breathing rhythm I can use when speaking. Sometimes when I get anxious in my speaking I tend to forget to breath and I can actually feel myself in the early stages of hyper ventilating, which has be gasping for air like I’m asthmatic, which I’m not.

Sue: I encourage you to read Breathing: The Seductive Key to Unlocking Your Vocal Variety by guest author and voice expert Kate Peters.

I agree with no dairy products. Also tea/coffee dry my throat. If you’re diabetic, be careful with the timing of your meds and foods–had to grab some orange juice before speaking once ’cause I wasn’t watching this. You don’t want to get dizzy while speaking!

I honestly never gave much thought to food before speaking until last night when I had two minutes to finish my last two bites prior to a quick, informal presentation. Thanks for sharing.

Be very careful with the water. While the water options is great, if you do not manage it correctly your call of nature will happen in the middle of your speaking. And it will show by your dancing. Here is what I found works well. Drink and keep yourself well hydrated until about an hour before your speaking engagement. Then give your body a chance to hit the head a couple of times and flush out what is in you. One of LAST things you should do before speaking is go the bathroom. Then of course sip water while you are speaking. This has worked great for years for me.

Also: Sing out loud in your car on the way to the speaking engagement. It is fun, and it warms up those vocal cords. The quality and range of your voice will be great as a result.

I appreciate this article, Andrew.

I’ve never given much thought to anything but the water advice, but the other points are certainly germain to the Post and speaking in general.

I would concur with everything that Andrew mentions here. In addition to avoiding alcohol before giving a speech, do avoid carbonated drinks too. I tend to drink room temperature water, unless I am in an especially hot and humid climate, where I drink cool, not iced drinks. I also may drink warm herbal tea with honey, before a presentation, but not black or green tea which may act as diuretics. There is nothing worse than having an issue with throat clearing, due to something going the wrong way the day of your presentation. Vinegar in a salad dressing can do this to me as well. For longer workshops, I recommend Slippery Elm which coats the throat. It can be in a tea or lozenge. I prefer the latter form.

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How to Calm Down Before a Presentation | 5 Simple Ways to Calm Your Nerves

However, sometimes when people feel that stage fright, they panic. When you panic in front of an audience, you will most likely experience even more nervous feelings.

So, what do you do to calm down before the presentation and calm those nerves? Below are 5 Simple Ways to Calm Your Nerves Before and During a Speech.

Create a Simple Presentation with Just a Few Key Bullet Points and Practice It with a Person .
Find a Quiet Place to Be Alone and Perform a Short Series of Exercises .
Interact and Network with Your Audience to Calm Your Nerves Before a Presentation .
Just Before Your Start Your Presentation, Take a Steady and Deep Breath .
Start Your Presentation with a Personal Story to Calm Your Nerves Almost Instantly .

Let’s cover each in a little more detail.

Create a Simple Presentation with Just a Few Key Bullet Points and Practice It with a Person.

Most of you are too young to remember this, but a couple of decades ago, Robin Williams and Dustin Hoffman starred in a movie called Hook . Williams won four Academy Awards, and Hoffman won eight in his career. They were both fantastic actors. Steven Spielberg (18 Academy Awards) directed the movie. This all-star cast told the story of Peter Pan after he grew up. It should have been a blockbuster. But the movie sucked. It was terrible. Hook flopped because it took too long to get to the point. The word often used to describe the movie is “bloated.”

A lot of presentations are designed the same way. They are too long with too many bullet points. So a great way to reduce nervousness before a big presentation is to spend time organizing a good speech. Think about what your audience wants or needs to know about your topic. Ask yourself, “If the audience only understood one thing that I present, what is the most important point that they would need to remember?” Do this exercise a couple of more times. Then design your presentation around just those key points.

Then, when you have a good speech, practice it once or twice with a family member. Practicing out loud will another person lets you make corrections and improve the speech.

For additional help designing a good speech, see How to Design a Speech Quickly .

Find a Quiet Place to Be Alone and Perform a Short Series of Exercises.

I laid down on the bench, easily lifted the weight, and held it above my chest for a very long time. Something was wrong. My coach should have given me the order to rerack the weight. Eventually, he did. But when I looked over my shoulder, the three judges had all given me red lights. The lift didn’t count. I realized immediately what I had done (really not done.) For a lift to score, I had to pause at the bottom of the lift for a split second before pushing up. I was so nervous that I just lifted the weight very quickly with no pause.

My nervousness increased dramatically before the second lift. My coach had increased the weight. But without the score for the first lift, if I missed this one, I had no chance to win a medal. So my coach pulled me aside and told me to go to a corner of the gym and do 10 burpees. You know, those crazy exercises where you squat down and touch the floor then jump as high as you can. I was confused by I did it. A few minutes later, came back to the bench and easily lifted the new weight and scored three green lights from the judges.

Really? Are Burpees an Effective Way to Reduce Performance Anxiety?

That advice from my coach was brilliant. When people get nervous, their heart rate increases. Many of the physical symptoms of nervousness come from a racing heart. A simple exercise like jumping jacks or push-ups can help you release some of that nervous tension. In my case, before I did the burpees, I felt the sweaty palms and the racing heart. During a strenuous exercise, though, it is difficult to think about being nervous. In fact, when I came back to the bench, I had positive energy.

Years later, just before I taught my first class by myself, I felt the sweaty palms and the racing heart again. Since I had experienced this before, I knew an effective way to deal with it. I went to the bathroom and locked the door. Then, I did the same burpee routine. As I left the bathroom, I straightened my tie and returned to the classroom. Sure I was still nervous, but that short strenuous exercise helped me focus. It may work for you as well.

Interact and Network with Your Audience to Calm Your Nerves Before a Presentation.

Second, as you ask questions about these new friends, your focus moves away from yourself and onto the audience. Instead of hearing that negative self-talk that is common when you get nervous, you will focus on the audience and what they want. This slight change in focus makes a huge difference. When we get nervous in front of an audience, that self-talk will sound like, “Do I look nervous? Can they hear my shaky voice? Am I making sense? ” If you notice, each of those internal questions focuses on the speaker, not the audience.

However, when you interact with a number of people in your audience just before your presentation, what they tell you will still be on the front of your mind. The more you focus on them, the less you focus on yourself and your anxiety.

Also, when you start, you will see a number of friendly faces looking back at you. Anytime you start to feel nervous, just make eye contact with one of the people who are smiling back at you and nodding their heads as you speak. You will feel your anxiety begin to melt away.

For additional help networking with your audience, see How to Network and Be a Great Conversationalist .

Just Before Your Start Your Presentation, Take a Steady and Deep Breath.

Well, you can actually do this at will with deep breathing. Just before you begin to speak, take a couple of slow breaths (deep breaths). As you do this, your racing heart will begin to slow to a normal rate. At the same time, many of those annoying symptoms of nervousness will begin to fade away as well.

Years ago, I volunteered to work in a community theater in my hometown. Before every stage performance, the director got the entire crew, actors, and stage crew) to stand in a circle and hold hands. She had us close our eyes and take a slow and steady deep breath. We’d hold the breath for twenty to thirty seconds. Then, we’d slowly release the breath. The process helped us calm our nerves pretty effectively. Then, the director would say, “Okay! Now got knock ’em dead.”

I’ve used the same technique before giving presentations in my career as well. This is an easy technique that you can use whenever you start to feel any type of social phobia.

Start Your Presentation with a Personal Story to Calm Your Nerves Almost Instantly.

Also, when you tell a story, all you have to do is remember what happened — you just play the memory like a movie in your head. then, just tell the audience what you are seeing in your head. No one in the audience can argue with you. You were there — you were an eyewitness. However, if you try to start your presentation with facts and statistics, your audience will be more likely to want to test your data.

Storytelling is also an easy way to present and shows the audience a high level of presentation skills. Great speakers tell great stories. So if you want to be a great speaker, start your next presentation with a great story.

For additional details, see the post called How to Tell a Great Story .

A Good Public Speaking Coach Can Help You Calm Down Before a Presentation.

These simple public speaking tips can help reduce nervousness before and during a speech. However, remember that the key to becoming a confident speaker is practice. So, we suggest that you get a good public speaking coach to help. This will save you time and frustration. Luckily, you have access to some of the best public speaking coaches in the world right here. Just fill out the form below, and one of our professional speaking coaches will consult with you for up to 30 minutes for FREE!

Complete This Form to Talk to a Professional Speaking Coach. jQuery(document).ready( function(){var timezone = jstz.determine();jQuery( '#time_zone-25706-1' ).val( timezone.name() );}); First Name * Last Name * Email * Phone * Postal Code * Request Information! Please Wait... Success! Something is wrong with your submission.

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13 Smart Foods to Eat Before a Test or Major Presentation

Hitting the books might mean expanding your horizons and learning valuable knowledge, but it also means lots of stress . From all-night study sessions to sugary cravings and slouching in front of a computer for hours, our health a takes backseat when it comes to passing an exam. Everyone has a trick for cramming all that material, but there is one sure-fire way to ensure your brain is ready to absorb all the information on those post-its that now cover your dorm room: the right diet. Whether you’re looking for a brainy breakfast to conquer that 8am exam or you need a snack idea that isn’t a tub of red licorice, these 13 foods will keep your brain focused and your outlook positive.

1. Water : Boring, but very essential. Staying hydrated is key to healthy brain function since without it your brain is literally moving at a sluggish pace. If you have trouble remembering to drink water, try making a cucumber-mint infused drink that you’ll want to sip on all day long. (via Roti and Rice )

2. Coffee : The classic go-to beverage is helpful, but in small doses. You don’t want to be shaking as you’re trying to take that test! Stick to one or two cups to improve alertness and brain power. If you’re a fan of sweeter coffee drinks (and who isn’t?), try making this amazing caramel latte with homemade caramel you can make in your dorm room. (via The Girls on Bloor )

3. Oatmeal : Follow the cliché and make breakfast your most important meal. Oatmeal contains a nutrient called choline which helps cognitive performance and improves memory. Cook some up and follow this recipe by topping it with other superfoods like strawberries, cashews, flaxseeds and maybe a few cheeky chocolate chips. (via I Love Vegan )

4. Bananas: Fruit should be your new favorite study buddy. Bananas give you energy at a slower rate, making you more productive as you push through those piles of notes. If you have a freezer, make a tray of these healthy chocolate peanut butter treats to have on hand. (via So Munch Love)

5. Apples : Yes, they can keep the doctor away and might help keep the bad grades away too. Apples contain high levels of vitamins that increase sensory perception and also reduce anxiety. Instead of stress-eating cookies, make these tasty apple slice snacks with peanut butter, nuts and chocolate. (via Household Almanac )

6. Carbs : If you’re feeling overly stressed and anxious about that exam, take a deep breath and enjoy some carbs. Whole grain foods like popcorn or granola stimulate the production of serotonin, a neurotransmitter that quiets the brain and encourages more calm and relaxed feelings. (via Kasey’s Kitchen )

7. Leafy Greens : Green vegetables like spinach and kale contain vitamins B-6 and B-12 which are are associated with improved memory and alertness. Make these wraps with pesto, cucumber, spinach and your protein of choice to keep your brain happy all afternoon. (via Ambitious Kitchen )

8. Beets: Instead of sugary fruit juice, try to find a smoothie or juice with this purple veggie in it. Beet juice has a high nitrate intake that will boost blood flow to the brain and (hopefully) keep those memories sharp. If you want an even bigger dose of purple, try making a pretty beet grilled cheese sandwich with avocado and goat cheese. (via Niatrition)

9. Avocado : Just put a cape on this little guy and call him “Super Study Food.” Avocados contain good fats, which lead to healthy blood flow to your brain and good brain function. Mix up some personal guac and enjoy a moment together before going back to the books. (via Brit + Co )

10. Broccoli : If you’ve been banging your head against a wall, try snacking on some broccoli . It is one of the best foods after a traumatic brain injury since broccoli actually repairs neuroconnections and speeds up the healing processes around the brain. Not that studying is the same as traumatic brain injury, but it can definitely feel that way sometimes. A honey-sesame salad like this one will help you get back on track. (via Chattavore )

11. Fish : End your day with a healthy dinner of fish to get your omega-3s, an essential fatty acid which helps brain function. Salmon is the best, but you can also go for eggs if you prefer. Whip up this one-dish dinner in the amount of time it takes you to go through those flashcards for the hundredth time. (via Brit + Co )

13. Trail Mix : There is something about studying that brings out the snacker in all of us. Instead of going for sugar or chips, try dried fruit or a trail mix with brain-boosting vitamins and minerals. DIY your own mix so you can be sure to get all the best ingredients that you love. (via Chubby Soul )

13. Dark Chocolate : Don’t worry, we won’t leave you without some sort of treat to curb that sweet tooth. If you need sugar, go for dark chocolate . It’s rich in fiber, iron and magnesium, which helps the brain receive blood flow and can improve memory. Snack on a few squares of dark chocolate or melt it in the microwave and dip fruit in it for a super healthy treat. (via No Gojis, No Glory )

What’s your favorite healthy study food? Share your snacks in the comments below!

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15 Ways to Calm Your Nerves Before a Big Presentation

Banish public speaking nerves and present with confidence..

I've been doing a lot of presenting recently, and I have no problem admitting that it's tough. For those not born with natural eloquence, public speaking can be remarkably nerve-racking.

We can't all deliver the next Gettysburg Address, but there are several small things you can do prior to your next big presentation that will help calm your nerves and set you up for optimal oration.

1. Practice. Naturally, you'll want to rehearse your presentation multiple times. While it can be difficult for those with packed schedules to spare time to practice, it's essential if you want to deliver a rousing presentation. If you really want to sound great, write out your speech rather than taking chances winging it.

Try to practice where you'll be delivering your talk. Some acting strategists suggest rehearsing lines in various positions-standing up, sitting down, with arms open wide, on one leg, while sitting on the toilet, etc. (OK, that last one may be optional.) The more you mix up your position and setting, the more comfortable you'll feel with your speech. Also try recording your presentation and playing it back to evaluate which areas need work. Listening to recordings of your past talks can clue you in to bad habits you may be unaware of, as well as inspiring the age-old question: "Is that what I really sound like?"

2. Transform Nervous Energy Into Enthusiasm. It may sound strange, but I'll often down an energy drink and blast hip-hop music in my earphones before presenting. Why? It pumps me up and helps me turn jitters into focused enthusiasm. Studies have shown that an enthusiastic speech can win out over an eloquent one, and since I'm not exactly the Winston Churchill of presenters, I make sure that I'm as enthusiastic and energetic as possible before going on stage. Of course, individuals respond differently to caffeine overload, so know your own body before guzzling those monster energy drinks.

3. Attend Other Speeches. If you're giving a talk as part of a larger series, try to attend some of the earlier talks by other presenters. This shows respect for your fellow presenters while also giving you a chance to feel out the audience. What's the mood of the crowd? Are folks in the mood to laugh or are they a bit more stiff? Are the presentations more strategic or tactical in nature? Another speaker may also say something that you can play off of later in your own presentation.

4. Arrive Early. It's always best to allow yourself plenty of time to settle in before your talk. Extra time ensures you won't be late (even if Google Maps shuts down) and gives you plenty of time to get adapted to your presentation space.

5. Adjust to Your Surroundings. The more adjusted to your environment you are, the more comfortable you'll feel. Make sure to spend some in the room where you will be delivering your presentation. If possible, practice with the microphone and lighting, make sure you understand the seating, and be aware of any distractions potentially posed by the venue (e.g., a noisy road outside).

6. Meet and Greet. Do your best to chat with people before your presentation . Talking with audiences makes you seem more likeable and approachable. Ask event attendees questions and take in their responses. They may even give you some inspiration to weave into your talk.

7. Use Positive Visualization. Whether or not you consider yourself a master of Zen, know that plenty of studies have proven the effectiveness of positive visualization . When we imagine a positive outcome to a scenario in our mind, it's more likely to play out the way we envision.

Instead of thinking "I'm going to be terrible out there" and visualizing yourself throwing up mid-presentation, imagine yourself getting tons of laughs while presenting with the enthusiasm of Jimmy Fallon and the poise of Audrey Hepburn (the charm of George Clooney wouldn't hurt either). Positive thoughts can be incredibly effective-give them a shot.

8. Take Deep Breaths. The go-to advice for jitters has truth to it. When we're nervous, our muscles tighten-you may even catch yourself holding your breath. Instead, go ahead and take those deep breaths to get oxygen to your brain and relax your body.

9. Smile. Smiling increases endorphins, replacing anxiety with calm and making you feel good about your presentation. Smiling also exhibits confidence and enthusiasm to the crowd. Just don't overdue it-no one enjoys the maniacal clown look.

10. Exercise . Exercise earlier in the day prior to your presentation to boost endorphins, which will help alleviate anxiety. Better pre-register for that Zumba class!

11. Work on Your Pauses. When you're nervous, it's easy to speed up your speech and end up talking too fast, which in turn causes you to run out of breath, get more nervous, and panic! Ahh!

Don't be afraid to slow down and use pauses in your speech. Pausing can be used to emphasize certain points and to help your talk feel more conversational. If you feel yourself losing control of your pacing, just take a nice pause and keep cool.

12. Use a Power Stance. Practicing confident body language is another way to boost your pre-presentation jitters. When your body is physically demonstrating confidence, your mind will follow suit. While you don't want to be jutting out your chest in an alpha gorilla pose all afternoon (somebody enjoyed Dawn of the Planet of the Apes a bit too much), studies have shown that using power stances a few minutes before giving a talk (or heading to a nerve-racking interview) creates a lasting sense of confidence and assurance. Whatever you do, don't sit-sitting is passive. Standing or walking a bit will help you harness those stomach bats (isn't that more appropriate than butterflies?). Before you go on stage, strike your best Power Ranger stance and hold your head high!

13. Drink Water. Dry mouth is a common result of anxiety. Prevent cottonmouth blues by staying hydrated and drinking plenty of water before your talk (just don't forget to hit the bathroom before starting). Keep a bottle of water at arm's reach while presenting in case you get dry mouth while chatting up a storm. It also provides a solid object to hurl at potential hecklers. (That'll show 'em.)

14. Join Toastmasters. Toastmaster clubs are groups across the country (and the world) dedicated to helping members improve their public speaking skills . Groups get together during lunch or after work to take turns delivering short talks on a chosen topic. The more you present, the better you'll be, so consider joining a Toastmaster club to become a top-notch orator. Just don't forget, it's BYOB (Bring Your Own Bread).

15. Don't Fight the Fear. Accept your fear rather than trying to fight it. Getting yourself worked up by wondering if people will notice your nervousness will only intensify your anxiety. Remember, those jitters aren't all bad-harness that nervous energy and transform it into positive enthusiasm and you'll be golden. We salute you, O Captain! My Captain!

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How to Pump Yourself Up Before a Presentation (or Calm Yourself Down)

Nancy Duarte

Four pre-talk rituals to try.

Everyone prepares for public speaking in different ways. Some people need to amp themselves up, while others need to take a moment to breathe and calm down. To learn more about the impact of these different pre-talk rituals, the author tried out several common strategies: First, she experimented with empathy rituals, which are strategies designed to help you connect better to the people in your audience. Next, she tried exertion rituals, which reduce nervousness and anxiety. Third, she explored spiritual rituals, which can help you feel grounded and positive. Finally, she tried out mantra-based rituals, or soothing strategies of repetition and self-talk. While there’s no one-size-fits-all solution, experimenting with these different methods is the best way to figure out what works for you.

Public speaking affects people in different ways. Some people get jittery and anxious before they talk; they need to spend time calming themselves down before they go onstage.

ND Nancy Duarte is a best-selling author with thirty years of CEO-ing under her belt. She’s driven her firm, Duarte, Inc., to be the global leader behind some of the most influential messages and visuals in business and culture. Duarte, Inc., is the largest design firm in Silicon Valley, as well as one of the top woman-owned businesses in the area. Nancy has written six best-selling books, four have won awards, and her new book, DataStory: Explain Data and Inspire Action Through Story , is available now. Follow Duarte on Twitter: @nancyduarte or LinkedIn .

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Properly presenting and preparing drinks may seem extremely obvious, but it doesn’t hurt to make sure you’re doing it right. Take the time to properly prepare and present your drinks to help change your customer’s cocktail experience.

Ice, Ice, Baby

Cubed, cracked, and shaved. These are some of the basic forms of ice and knowing when to use each comes in handy. Cubes are standard and can be used for almost any drink. Due to larger size, cubes melt slower and will “water down” the drink much slower than other forms of ice. Cracked ice is smaller and therefore melts faster. It is typically used for frozen drinks because it blends better and easier than cubes. Shaved ice is much thinner and is what is typically found in snow cones. It will be used much less than other forms but still can be used for some delicious cocktails.

Is Bigger Better?

When it comes to cocktails, bigger isn’t necessarily better. As long as two smaller sized cocktails equal the price of a bigger one, your customers shouldn’t have a problem. Here’s why. Smaller cocktail glasses keep drinks colder for longer. Using a 3 to 4 ounce cocktail glass will keep the last sip of a drink going down as smooth as the first. Also it is much easier to drink from a smaller glass than a larger one. Over-sized cocktail glasses will have customers balancing their drink from the table to their mouths and may even have some of it spilling over the sides.

Proper Glass Choice

Choosing the proper glass for your drinks is an important aspect that can sometimes be overlooked. Stronger mixed drinks, like gin and tonics, should go in a 10 to 12 ounce straight sided glass called a highball glass. Drinks of this sort require less mixer and therefore need less space. Weaker juice based drinks like screw drivers should go a 14 to 16 ounce highball glass called a Collins glass. The next two tips are easy to remember. A sour glass should be used for drinks ending in sour. Sour glasses are a shorter version of a champagne glass and allow customers to keep the drink colder for longer by holding it at the bottom of the glass. An “on the rocks” drink should be served in a glass known as a rocks glass. A coupette glass should be used for Margaritas and Daiquiris. The broad rim allows for it to be dipped into salt or attaching a piece of fruit like a lime. Last but definitely not least, a Martini glass should be used for what else but a Martini; along with any other shaken or strained cocktail.

Bling Bling

Nothing will help the presentation of a drink more than some garnishes. This simple little helper can be the finishing touch to an excellent cocktail. Additions like some salt on the rim, limes, fancy straws, olives, cherries, and lemons can all spice up your drinks and serve as a bit of recall and recognition for your customers.

Tools of the Trade

Make sure your bar and bartenders are completely stocked with the essential tools to make the quality drinks your customers deserve. This includes a jigger for properly measuring the alcohol contents of each drink. Get a shaker and strainer to make sure the contents of your drinks are equally mixed. Also a long handled spoon is essential for drinks that are stirred instead of shaken. These tools can eliminate problems such as “watered down” drinks or drinks that are too strong.

Glass and Drink Temperature

A simple and easy step to take to make sure your drinks are good to the last drop is to make sure the temperature of the glass is the same or close to the same as the temperature of the drink. For a drink served cold, put the glass in the freezer or pour cold water or ice in the glass. And for warm drinks, pour hot water in the glass while the drink is being prepared. This will keep cold drinks cold for longer and warm drinks warm for longer.

Quality Quality Quality

If your restaurant isn’t serving college undergrads every night then you should be avoiding low shelf liquors. You don’t necessarily have to have the best of the best, but you should be able to find some middle ground. A low grade bottle of liquor really can change the taste of a drink compared to a higher grade bottle.

These simple tips can change your customer’s cocktail experience and help you gain some ground against your competitors. Spend a little extra time and money and do cocktails right.

If you are looking to snazz up your drink menu, try the new trend of edible cocktails and don’t forget to promote them on drink menus !

What are you doing to add some jazz to your drink menu? [fl_builder_insert_layout slug=”whitepaper-signup-module-golden-book-of-upselling”]

Here’s What to Eat Before a Big Presentation

Your materials aren’t the only things that matter when you give a work presentation—what you eat beforehand can makes difference, too. Here’s what you need to know to be at your best when it’s your turn in front of the team.

The Food Breakdown

Caroline Passerrello, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, says that in order to keep your energy up between meals (when presentations often happen), “be sure the meal is comprised of complex carbohydrates, lean protein and healthy fats.”

Complex carbohydrates: C omplex carbohydrate s include whole grains (think brown rice, oatmeal or whole grain crackers), fruits, legumes and vegetables. The benefits: Our bodies digest complex carbohydrates slowly, which results in a gradual rise in blood sugar and long lasting energy. A review of studies published in the Nevada Journal of Public Health also reported that a diet high in complex carbohydrates it could help improve cognition and mood and reduce fatigue. (Because no one wants to start feeling sleepy mid-presentation.)

Lean protein: Examples of lean protein include chicken, turkey, pork, fish, and plant-based proteins such as tofu, beans and lentils. The benefits: One meta-analysis published in the journal Obesity found that eating pulses (a source of lean protein that includes beans, peas, chickpeas, lentils) increased subjects’ feelings of satiety, or fullness. Perfect for when you’re trying to avoid having hunger pangs mid-presentation.

Healthy fats: Monounsaturated and polyunsaturated fatty acids (like omega 3s) can be found in foods including olive oil, fish, walnuts, almonds, pumpkin seeds and avocado. The benefits: According to the t he Cleveland Clinic , research links omega-3 fatty acids to improved blood flow, memory function and mood. Plus, according to a review in published in the International Journal of General Medicine , omega 3 fatty acids in particular may be helpful in preventing memory decline.

Combinations to Try

Passerrello offered two meal ideas that combine all of these nutrients. First, spread avocado (a healthy fat) on whole grain toast (a complex carb) and top it with shredded chicken (a lean protein). Or if your presentation is in the morning, have oatmeal (a complex carb) and top it with almonds (a healthy fat) and have some Greek yogurt (lean protein) on the side.

Word to the Wise

If these types of foods are new to your diet, it’s a good idea to try them in advance rather than trying them for the first time the day of your presentation. “I consider a big presentation similar to a big game for an athlete. So if your sport of choice is Powerpoint, don’t try anything on presentation day that you haven’t tried during training, ” Passarello says.

Mushroom Coffee vs. a Cup of Joe: Everything to Know Before Switching Up Your Morning Drink

The hype around mushroom coffee has picked up steam recently. We unpack claims around health benefits, taste and more.

A cup of coffee in a pink mug with mushrooms scattered around it

Mushroom coffee is a quirky alternative to "just coffee" that pack some health claims that made a buzz in some circles. So, what is mushroom coffee, and what benefits does it offer?

In short, mushroom coffee is a combination of coffee and ground mushrooms. It's touted as a healthier alternative to coffee, mainly due to the nutritional benefits of mushrooms, which people have used as medicine for thousands of years. The benefits of this beverage aren't fully established yet, so there are a few things to keep in mind before incorporating it into your lifestyle. Let's take a look.

What is mushroom coffee?

When you hear the term "mushroom coffee," do you picture a cup of coffee with pieces of mushroom swirling through it? It's not exactly an appetizing thought. Fortunately, that's not how mushroom coffee works.

In reality, mushroom coffee looks like a typical cup of joe -- but instead of being made from just coffee beans, it also contains dried and ground mushrooms. What does mushroom coffee taste like? Surprisingly, most mushroom coffee blends don't taste like mushrooms at all, which is great if you want to enjoy the potential perks of this trendy beverage but don't want the fungi flavor.

A cup of coffee surrounded by lion's mane mushroom

While there are a handful of mushrooms that may find their way into your cup of joe, lion's mane mushrooms have made a big name in the mushroom coffee world.

Manufacturers typically use medicinal mushrooms (like reishi, lion's mane, chaga and turkey tail) for their mental and physical health benefits when making mushroom coffee. These mushrooms are rich in healthy components known as adaptogens , which have been used in Eastern medicine to treat various ailments. You might also find shiitake mushrooms in some mushroom coffee products.

Many mushroom coffee products are available on the market today, including mushroom powder, coffee pods, instant coffee, ground coffee and latte blends. Some popular brands include Four Sigmatic , Clevr Blends and RYZE mushroom coffee.

How does mushroom coffee work?

Medicinal mushrooms have several bioactive compounds , including carotenoids and polyphenols, which may benefit your health when consumed in mushroom coffee. Here's how:

Carotenoids : Known for their antioxidant properties , these compounds can improve immunity, eye health, and cardiovascular health.

Polyphenols : Medicinal mushrooms (especially chaga ) contain polyphenols, which also act as antioxidants. According to a 2023 review , "mushroom polyphenols exhibit multidirectional beneficial effects on the human body: anticancer, antioxidant, hypoglycemic, slowing down the aging process, and preventing the degenerative diseases of the nervous system and cardiovascular diseases."
Vitamins and minerals: Mushrooms also contain a variety of vitamins and minerals, which benefit your health in many ways. For example, lion's mane mushrooms are rich in B vitamins (including riboflavin and niacin), as well as essential minerals like zinc and potassium.

Drinking mushroom coffee may allow you to enjoy the benefits offered by these compounds (we'll dive into the specific benefits in just a minute). It's important to note that while the health benefits of mushrooms themselves are well-established, the research on mushroom coffee is still limited .

For example, research shows that eating reishi mushrooms can boost your immune system and potentially prevent or treat cancer, but it remains somewhat unclear if you'll receive the same benefits from consuming mushroom coffee.

Potential benefits of mushroom coffee

More research is needed to back up their claims, but proponents of mushroom coffee say that it offers several health benefits, including:

Increased focus and energy levels with fewer jitters

Although it contains mushrooms, mushroom coffee is still coffee. Because of the caffeine content, drinking it may help improve focus and concentration . Since mushroom coffee is usually equal parts mushrooms and coffee, it typically contains less caffeine than a standard cup of joe, which might be helpful if you tend to feel anxious or jittery from regular coffee. Alternatively, mushroom coffee might be a good compromise if you're trying to reduce your caffeine intake (but still want to feel alert and focused during the day).

Immune system support and antioxidant properties

Thanks to their bioactive compounds, mushrooms have immune-boosting and antioxidant properties. Specifically, research has found that turkey tail mushrooms, which are often used in mushroom coffee, have a compound that may help improve immunity in cancer patients . Again, more research is needed to determine whether the mushrooms retain these benefits when they're dried and mixed with coffee beans to create mushroom coffee.

Stress relief and potential adaptogenic effects

When you're stressed, your body releases cortisol , a stress hormone that increases your energy and helps you power through the turmoil you're experiencing. Consuming adaptogenic mushrooms , including the ones used in mushroom coffee, may help regulate your cortisol and reduce stress.

Potential drawbacks and side effects of mushroom coffee

At the same time, mushroom coffee may also have certain downsides, such as:

Possible allergic reactions to mushrooms

It's best to steer clear of mushroom coffee if you're allergic or intolerant to mushrooms. Even if you don't have a known fungi allergy, it's possible that you could have an adverse reaction to mushroom coffee since it often contains medicinal mushrooms that you might not have tried before. For example, an allergic reaction to reishi mushrooms can cause a dry mouth, dizziness, rash or headache.

Interaction with medications

There may be risks involved in mixing certain medications with mushroom coffee. Reishi mushrooms , for instance, may lower your blood sugar or blood pressure. If you're on medication for diabetes or high blood pressure, make sure to speak with your doctor before you incorporate mushroom coffee into your diet.

Digestive or kidney issues

For some people, drinking mushroom coffee may lead to digestive discomfort caused by either the coffee , the mushrooms or both. Additionally, some types of medicinal mushrooms (including chaga ) are high in oxalates. If you have a history of kidney problems, overconsumption of oxalates may increase your risk of developing kidney stones.

Mushroom coffee vs. regular coffee

Mushroom coffee might look like regular coffee, but the two beverages have some key differences.

Caffeine content and energy levels

Since mushroom coffee is usually half coffee and half mushrooms, it's naturally lower in caffeine than regular coffee. As a result, it probably won't give you as much energy as your typical morning brew.

You can give your mushroom coffee some latte art if that's your jam.

Taste and flavor profile

Many mushroom coffee products are available on the market, each with its own flavor profile. Many taste similar to traditional coffee, sometimes with a slightly nuttier or earthier flavor.

Nutritional differences

Similarly, there's a clear difference in the nutritional makeup between the two drinks, with mushroom coffee containing mushrooms (which regular coffee doesn't). As we've covered, adding mushrooms may offer several potential health benefits, including improved immunity and stress relief.

Cost comparison and availability

Price is another major difference between these two types of coffee. Generally speaking, mushroom coffee is far more expensive, often costing twice that of regular coffee. For example, a 12-ounce bag of mushroom coffee from Four Sigmatic costs around $20, while a bag of coffee typically costs less than $10. Also, mushroom coffee isn't as widely available as regular coffee, making it pricier and harder to find.

Things to consider before buying mushroom coffee

Not sure if mushroom coffee is right for you? Before you try it, there are a few things to consider, including your personal health and the costs of switching to mushroom coffee.

From a health perspective, many people should be able to drink mushroom coffee safely. If you're currently taking medication or have an ongoing health condition, speak with your healthcare professional before adding mushroom coffee to your routine. You can also ask about dosage recommendations to ensure you're not overconsuming.

You'll also want to consider your budget. If funds are tight, you're probably better off incorporating whole mushrooms into your diet (which have well-established health benefits) rather than shelling out for mushroom coffee (which is double the cost of regular coffee and doesn't have proven health benefits).

Finally, since mushroom coffee is relatively new to the market, you might need to become more familiar with the brands that produce it. Because of this, it's wise to research any companies you're considering buying from and thoroughly review all ingredient lists.

Mushroom coffee FAQ

Still on the fence over whether to experiment? We'll go over some common questions.

Is it safe to drink mushroom coffee?

People with allergies and those taking prescription medications should clear any plans to do a mushroom coffee taste test with their doctor. The same is true for people with digestive or stomach issues, since mushroom coffee may cause more upset for some.

Also, it's a good idea to buy from a more popular or reputable brand to instill more confidence in what you're buying.

Is mushroom coffee more expensive than regular coffee?

Yes. There are exceptions, of course, depending on the type of coffee and where you're buying it from.

Are medicinal mushrooms the same as magic mushrooms?

No. "Magic mushroom" mushrooms are specific types that contain psilocybin, a hallucinogen that alters reality and temporarily affects how you think and feel. While psilocybin is being researched for its potential mental health benefits , it is listed by the Drug Enforcement Agency as a Schedule I drug .

The mushrooms blended for coffee (such as lion's mane, chaga and turkey tail) are a completely different kind and should not affect cognition or act like a mind-altering drug, and importantly, they're legal.

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How did Raygun qualify for the Olympics? Is she really the best Australia has to offer?

Since Australian breaker Rachael "Raygun" Gunn failed to score a single point in any of her Olympic bouts, many have asked how she qualified for the Games.

Fellow breaker and anthropologist Lucas Marie says she won her qualification "fair and square" last year, but African American man Malik Dixon has criticised the Olympic body for letting her in.

What's next?

Breaking will not be an event at the 2028 Los Angeles Olympic Games — a decision made before Raygun's performance.

The 2024 Paris Olympics marked breaking's debut as a sport at the global event, with 36-year-old lecturer and breaker Rachael "Raygun" Gunn representing Australia for the first time.

Having failed to win a single point in any of her Olympic bouts, Raygun quickly became a viral sensation.

The question on many people's minds now is: How did she even qualify?

Lucas Marie is a breaker who has competed, performed, taught and judged breaking competitions over the past 25 years. He's also an anthropologist who recently co-authored an article with Gunn.

He says the answer to that question is simple.

A black and white close-up image of Lucas Marie smiling.

"There was an Oceania qualifier in which any B-boy or B-girl from Australia [or] New Zealand could enter, and that was in Sydney in October 2023," he told ABC News.

"And leading up to that, there were a lot of other events in which breakers were competing.

"She won those battles fair and square and won the qualification in Sydney.

"And it wasn't really a surprise to anyone.

"She's been fairly consistent, winning or coming second or third at a lot of breaking events in Australia for the last five to 10 years."

Marie said there was nothing out of the ordinary about Raygun's performance.

"It's not like gymnastics where there's this kind of agreed-upon standard," he said.

"It's always had a rawness to it. It's always had an improvisational kind of quality. And I think looking different and trying different stuff has always been celebrated.

"And I think Raygun, in a way, was just expressing a core kind of hip hop trait in a way a lot of breakers do."

He described her efforts as bold.

"I thought — and this is how I judge a lot of breaking events — I thought, 'Oh, she's making some really interesting choices to mimic Australian animals.' And you can kind of see the choices that she's making in the moment."

Is she the best Australia has to offer?

Team Australia chef de mission Anna Meares insisted after Raygun's performance that she was the best breaker the country had to offer. But is this true?

A man in purple pants doing a handstand.

"It's sometimes just who's performing better on the day," Marie said.

"And at the qualification event in which she won, and other events in which she's won, she performed better on that day and won the ticket.

"That doesn't mean she's the best. It doesn't really work like that.

"I think she's a great breaker. She won the qualification. She's won other events in the past, and she was a good representative for Australia at that competition."

Asked whether there were B-girls in Perth, regional Victoria or rural Brisbane who might have qualified but could not afford to travel to Sydney for the tryouts, Marie agreed this was possible.

"Of course, there's breakers all over the country that maybe should have been in that event, but they weren't."

Breaking will not carry over to the 2028 Olympics in Los Angeles, a decision made before Raygun's battle.

Marie described this as sad.

"Maybe, based on the ratings, they'll reassess that and maybe allocate some medals to breaking," he said.

"I really hope that's the case, and I hope that for other breakers who want to compete in it as a dance sport."

Marie said that at the end of the day people should remember they were dealing with a human.

"As a friend of Rachael's, there's a human being who's getting a lot of negative attention," he said.

"I think people kind of miss that sometimes and forget the human aspect of all this."

'Toying with the culture'

Malik Dixon is an African American who has been living in Australia for more than a decade and is a Sydney University graduate.

He said Raygun made a total "mockery" out of breaking at the Olympics.

A blurry image of Malik Dixon wearing a blue shirt reading "CHAPEL HILL".

"She was dressed like a member of the cricket team or an Australian PE teacher, and from that point it just seemed like satire," Mr Dixon told ABC News.

"It just looked like somebody who was toying with the culture and didn't know how culturally significant it was being the first time in the Olympics and just how important it was to people who really cherish hip hop and one of the elements of hip hop, which is breakdancing.

"It made me think, was Borat her breakdancing coach?"

Mr Dixon said too many people felt entitled to African American culture.

"The African American space has been one where we've shared our community so much and without any restraints, any barriers, roadblocks, obstacles, any gatekeepers, that essentially what should have been African American cultural capital is just shared, which is cool," he said.

"We like to share, right?

"We shared 400 years of free labour.

"To see Rachael in her attempt to be a part of the culture just be grossly underwhelming made it seem like she didn't take it seriously."

Olympics body criticised for Raygun qualification

Mr Dixon criticised the body that qualified Raygun, saying she devalued breaking with her performance.

"Whatever governing body nominated her as Australia's entrant into the Olympics either did not understand the assignment or didn't really believe in the integrity or significance of breakdancing, because if they did they would just say, rather than disrespect the culture, we're just not ready to send an applicant this year."

He said Raygun was extremely audacious and not self-aware.

"You've got to know your role, know your position, know your limitation," he said.

"And I think that part of privilege is saying that there are no limits to what I can do.

"Part of privilege is having the authority to say that there are no limits and there are no requirements, there are no prerequisites to what I can do."

Raygun's degrees do not hold much water with Mr Dixon.

"Due to consumerism, this Foundational Black American product, which is hip hop, is global," he said.

"And even people who have no connection to any African Americans or any local or regional things that come out in these songs, they have become a part of the whole experience now.

"If I came in and said that I was an authority on Greek music and I was going against the grain of what the mainstream Greek musicians thought, or the school of thought, and I've said that I was the authority, people would check me on that.

"If I had a PhD in sprinting, does that qualify me to go against Noah Lyles? No, it doesn't."

He also doubts Raygun was the best breaker Australia had to offer.

"[There's] got to be somebody out here that's better than that! The kangaroo! The sprinkler! She did the sprinkler out there, man!" he said.

Should everybody just lighten up?

Should we lighten up? Mr Dixon does not believe so.

"Larrikinism is used as a get-out-of-jail-free card and to escape responsibility of how words or actions impact a hurt person," he said.

"But when the majority culture is offended, there's no playing around.

"This is a part of my culture, and I don't think Australians are in a place to tell me how I should feel about breakdancing being mocked on an international stage.

"People who don't have any or limited access to black people or hip hop culture now may see Rachael and her buffoonery as a representation of hip hop and black culture.

"People who were already side-eyeing breakdancing as an Olympic sport, Rachael Gunn has put the nail in that coffin.

"This might be the most viral clip of the whole Olympics. From a comedy standpoint, she's got it, but from an Olympics perspective, its regressive."

X (formerly Twitter)

In an Olympic sport that may be one and done, Australia's first breaker bows out in 'different' performance

'All about originality': Olympics breakdancing judge joins community backing Raygun amid online criticism

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Alcohol before a presentation

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19 Facts About Tim Walz, Harris’s Pick for Vice President

Mr. Walz, the governor of Minnesota, worked as a high school social studies teacher and football coach, served in the Army National Guard and chooses Diet Mountain Dew over alcohol.

Share full article

Gov. Tim Walz of Minnesota, in a gray T-shirt and baseball cap, speaks at a Kamala Harris event in St. Paul, Minn., last month.

By Simon J. Levien and Maggie Astor

Published Aug. 6, 2024 Updated Aug. 9, 2024

Until recently, Gov. Tim Walz of Minnesota was a virtual unknown outside of the Midwest, even among Democrats. But his stock rose fast in the days after President Biden withdrew from the race, clearing a path for Ms. Harris to replace him and pick Mr. Walz as her No. 2.

Here’s a closer look at the Democrats’ new choice for vice president.

1. He is a (very recent) social media darling . Mr. Walz has enjoyed a groundswell of support online from users commenting on his Midwestern “dad vibes” and appealing ordinariness.

2. He started the whole “weird” thing. It was Mr. Walz who labeled former President Donald J. Trump and his running mate, Senator JD Vance of Ohio, “weird” on cable television just a couple of weeks ago. The description soon became a Democratic talking point.

3. He named a highway after Prince and signed the bill in purple ink. “I think we can lay to rest that this is the coolest bill signing we’ll ever do,” he said as he put his name on legislation declaring a stretch of Highway 5 the “Prince Rogers Nelson Memorial Highway” after the musician who had lived in Minnesota.

4. He reminds you of your high school history teacher for a reason. Mr. Walz taught high school social studies and geography — first in Alliance, Neb., and then in Mankato, Minn. — before entering politics.

5. He taught in China in 1989 and speaks some Mandarin. He went to China for a year after graduating from college and taught English there through a program affiliated with Harvard University.

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IMAGES

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COMMENTS

is it okay to drink before a presentation?
The OPs question was "is drinking before a presentation okay?" not "what are some techniques I can use to calm my nerves before making a presentation. Allison answered the question that was asked.
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How to Calm Your Nerves Before a Big Presentation Your audience doesn't have to know you're shaking on the inside.
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We have composed this guide of the best and worst foods to consume before your next speech so you can be on top of your game and make a great impression.
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What to Drink Before a Business Presentation Question submitted from one of our members: Often times when I deliver a presentation, there are refreshments for everyone in the room. I generally drink a cup of coffee, but I'm realizing that it makes me too jittery.
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What you eat and drink before you do a presentation can affect how well you do. Proper hydration, a light meal, and avoiding stimulants like caffeine will get your mind and body aligned for success.
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H2O is simply the best drink to reach for before a presentation. Keep a water bottle glued to your side before the presentation, but avoid using it while you are speaking. Green or Herbal Tea. Green and herbal teas have anti-bacterial properties that can reduce bad breath as they hydrate.
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Avoid cold food and drinks, dairy products, and carbonated beverages--and ensure a glass or bottle of water is within arm's reach during your speech. 12. Meet and greet the audience before you ...
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LinkedIn Learning Instructor Laura Bergells details two techniques for calming your nerves before a presentation.
15 Ways to Calm Your Nerves Before a Big Presentation
6. Meet and Greet. Do your best to chat with people before your presentation. Talking with audiences makes you seem more likeable and approachable.
How to Pump Yourself Up Before a Presentation (or Calm Yourself Down)
How to Pump Yourself Up Before a Presentation (or Calm Yourself Down) Summary. Everyone prepares for public speaking in different ways. Some people need to amp themselves up, while others need to ...
The Complete Guide to Drink Presentation and Preparation
Take the time to properly prepare and present your drinks to help change your customer's cocktail experience.
Drinking alcohol before a presentation. : r/socialskills
Maybe drink a beer or two and practice before your presentation happens just to confirm that you'll still be able to present well. I say go for it but don't make it a habit! I had an election speech to present to a group of people that I was super nervous about and then I said "fuck it" and got drunk beforehand.
Here's What to Eat Before a Big Presentation
Your materials aren't the only things that matter when you give a work presentation—what you eat beforehand can makes difference, too. Here's what you need to know to be at your best when it's your turn in front of the team.
Drinking before a presentation? : r/PublicSpeaking
Some more immediate things you can do are: make a list of all the reasons you're going to rock that presentation beforehand and take the list with you to read back to yourself before the presentation before the session starts, listen to music that gets you pumped/happy/joyful. You'll know which songs are best for you in that moment while you are waiting for your turn, take controlled deep ...
Drinking before a presentation? : r/alcohol
Drinking before a presentation? Hey guys i'm in uni and we have to do a lot of presentations. I'm a pretty social person but CANNOT public speak. I get so sick from anxiety it feels i'm going to die, and even if i prepare a lot, once i get up there my mind goes blank and I stuff up my words.
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I'm considering drinking before my presentation to settle my nerves
If you need to rely on alcohol to calm down for ANY reason, you really need to re-evaluate the situation. As someone who learned to do presentation through exposure and practice, while you're not doomed to fail by doing that, I don't see how inebriation will help you come across BETTER than just accepting the anxiety and doing the ...
The best foods to eat before drinking alcohol
You can't deny that booze can do a number on your body, especially when you have a few too many. But by taking a few precautions before the alcohol starts to flow, you can help minimize the damage.
Photos: The closing ceremony of the Paris Olympics
After an exciting two and a half weeks of competition, it's time to say "au revoir" to the Paris Olympics.. The closing ceremony took place Sunday at the Stade de France before showing ...
Alcohol before a presentation : r/NoStupidQuestions
Alcohol before a presentation I have bad anxiety when it comes to making speeches, and I have to make one for a public speaking class tomorrow. Would having a beer or a couple shots help or would it make my presentation worse?
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19 Facts About Tim Walz, Harris's Pick for Vice President. Mr. Walz, the governor of Minnesota, worked as a high school social studies teacher and football coach, served in the Army National ...