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Avoid high intensity exercise 4 hours before sleep

Bryan Johnson

1,151,585 subscribers

165,404 次观看 • 10 个月前 •via X (Twitter)

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10 条评论

Wolfonaire🦇 的头像

Wolfonaire🦇10 个月前

what if true immortality lies beyond biology—in cosmic forces like gravity, planetary alignments, and electromagnetic resonances influencing epigenetics and consciousness or their balance? Drawing from Ayurveda’s Kaya Kalpa and Ojas for body transformation and life essence, Yoga,Meditation & herbs/psychedelics,how might integrating these universal rhythms unlock transcendent?☯️ 💬what’s your thoughts on immortality ?➡️ @bryan_johnson @anishmohammed @paulkhls @pumpdotscience @BioProtocol

drfunk 的头像

drfunk10 个月前

I'm aware of this therefore I stopped excersising altogether. I'm up to 280lbs now but I sleep like a baby.

Simon 的头像

Simon10 个月前

Been following this rule for a month now. Game changer for sleep stats.

EDDY V 的头像

EDDY V10 个月前

im willing to bet latina backshots add 6 minutes per pump

FD 的头像

FD10 个月前

I have a day job

5G 的头像

5G10 个月前

Na

betaplux 的头像

betaplux10 个月前

What about Sauna late at night? Is this considered high intensity?

Chalise 的头像

Chalise10 个月前

whats the best time if you can't afford to do it morning?

Felipe Dantas 的头像

Felipe Dantas10 个月前

Any advice for people who can’t move the hour of exercise due to the event like soccer player?

neppah ti tel ♡ 的头像

neppah ti tel ♡10 个月前

high intensity workouts in the morning only

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4. Use the 321 method for better sleep. No eating 3 hours before bed. No liquids 2 hours before. No screens l hour before.

4. Use the 321 method for better sleep. No eating 3 hours before bed. No liquids 2 hours before. No screens l hour before.

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Do this exercise every night before you sleep‼️

Do this exercise every night before you sleep‼️

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Do this exercise every night before you sleep‼️

Do this exercise every night before you sleep‼️

Leaders 𝕏 Junction

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High-intensity interval training (HIIT) buffers your brain and body against the harmful effects of poor sleep Sleep deprivation disrupts blood sugar regulation—even pushing healthy people toward prediabetic levels—but HIIT powerfully counters these effects Just one intense session boosts glucose transporters in muscles, improving blood sugar control for up to 48 hours, even if your sleep remains fragmented Exercise is essential—especially when you're exhausted

High-intensity interval training (HIIT) buffers your brain and body against the harmful effects of poor sleep Sleep deprivation disrupts blood sugar regulation—even pushing healthy people toward prediabetic levels—but HIIT powerfully counters these effects Just one intense session boosts glucose transporters in muscles, improving blood sugar control for up to 48 hours, even if your sleep remains fragmented Exercise is essential—especially when you're exhausted

FoundMyFitness Clips

54,126 次观看 • 1 年前

4 hours of sleep

4 hours of sleep

꧁꧂

25,379 次观看 • 1 年前

I advocate for high-intensity exercise in part due to its brain benefits, which primarily stem from lactate. Lactate fuels the brain & muscles (not causing fatigue or soreness, as once thought) and activates growth factors and neurotransmitters. BDNF, dubbed "Miracle-Gro for the brain," enhances neurogenesis and neuroplasticity, forming and rewiring the connections between neurons. Norepinephrine and serotonin, produced during (especially vigorous) exercise, boost focus, attention, motivation, and mood for several hours or more post-workout. Lower-intensity exercise has several health benefits, but nothing comes close to high-intensity exercise if you're looking for a short- or long-term cognitive boost.

I advocate for high-intensity exercise in part due to its brain benefits, which primarily stem from lactate. Lactate fuels the brain & muscles (not causing fatigue or soreness, as once thought) and activates growth factors and neurotransmitters. BDNF, dubbed "Miracle-Gro for the brain," enhances neurogenesis and neuroplasticity, forming and rewiring the connections between neurons. Norepinephrine and serotonin, produced during (especially vigorous) exercise, boost focus, attention, motivation, and mood for several hours or more post-workout. Lower-intensity exercise has several health benefits, but nothing comes close to high-intensity exercise if you're looking for a short- or long-term cognitive boost.

Dr. Rhonda Patrick

70,715 次观看 • 9 个月前

~40% of people who engage in moderate-intensity exercise (zone 2) for ~2.5 hours/week don't experience VO2 max improvements For the average committed exerciser, the best way to improve your VO2 max is with vigorous-intensity exercise

~40% of people who engage in moderate-intensity exercise (zone 2) for ~2.5 hours/week don't experience VO2 max improvements For the average committed exerciser, the best way to improve your VO2 max is with vigorous-intensity exercise

FoundMyFitness Clips

30,205 次观看 • 2 年前

If you're sleep deprived, one of the best things you can do (counterintuitively) is high-intensity exercise. A few hours of sleep deprivation reduces insulin sensitivity and impairs cognitive function. But just 10 minutes of HIIT can enhance brain blood flow, cognitive performance, and blood glucose regulation. It can take you back to baseline, or even above it, for several hours or until you can get adequate sleep. You may not feel like going hard when you're tired, but the short-term benefits are real. Just don't make poor sleep a habit.

If you're sleep deprived, one of the best things you can do (counterintuitively) is high-intensity exercise. A few hours of sleep deprivation reduces insulin sensitivity and impairs cognitive function. But just 10 minutes of HIIT can enhance brain blood flow, cognitive performance, and blood glucose regulation. It can take you back to baseline, or even above it, for several hours or until you can get adequate sleep. You may not feel like going hard when you're tired, but the short-term benefits are real. Just don't make poor sleep a habit.

Dr. Rhonda Patrick

267,457 次观看 • 4 个月前

How to increase insulin sensitivity: 1) Exercise 2) Get proper sleep On the second point, if you sleep-deprive someone to 4-5 hours/night... You see a 50% reduction in their ability to dispose of glucose!

How to increase insulin sensitivity: 1) Exercise 2) Get proper sleep On the second point, if you sleep-deprive someone to 4-5 hours/night... You see a 50% reduction in their ability to dispose of glucose!

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Bro: One more raid before sleep? Next two hours:

Bro: One more raid before sleep? Next two hours:

ARC Radar

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Intensity of last few reps/exercise:

Intensity of last few reps/exercise:

Richard

22,579 次观看 • 9 个月前

Exercise might be more important than sleep People that sleep 6 hours a night or less have a higher all-cause mortality ...but only if they're not physically active In other words: Exercise negates the adverse effects of sleep deprivation on all-cause mortality

Exercise might be more important than sleep People that sleep 6 hours a night or less have a higher all-cause mortality ...but only if they're not physically active In other words: Exercise negates the adverse effects of sleep deprivation on all-cause mortality

FoundMyFitness Clips

457,600 次观看 • 2 年前

5-Minutes before bed= 2 hours of deep sleep ❤️

5-Minutes before bed= 2 hours of deep sleep ❤️

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137,203 次观看 • 5 个月前

Life after 8 Hours Sleep 10,000 steps per day with fav music No outside food & 1 hour Exercise❤️

Life after 8 Hours Sleep 10,000 steps per day with fav music No outside food & 1 hour Exercise❤️

Ｓｔｅｆａｎ

190,907 次观看 • 9 个月前

Nearly 40% of people who follow standard exercise guidelines don't actually improve their VO₂ max That’s because moderate-intensity exercise alone often isn’t enough to boost cardiovascular fitness But high-intensity interval training can help you break through that plateau Perhaps the best research-backed method for this is the Norwegian 4x4 protocol Here's how it works: • 4 minutes at the maximum intensity you can sustain (for a given pace, usually around 85-95% HRmax) • Then 3 minutes lower intensity (similar to zone 1) • Repeat 4x

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We own the night. Watch 82nd Airborne Division Paratroopers dominate the darkness during Devil Avalanche, a high-intensity training exercise at Fort Bragg, N.C.

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Dr Rhonda Patrick on the benefits of brief, even 10 minutes, of high intensity exercise on cognitive function, including impulse control. Dr. Rhonda Patrick

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Andrew D. Huberman, Ph.D.

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High energy, high intensity 😤

High energy, high intensity 😤

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Exercise can offset the mortality risk of short sleep People sleeping fewer than 7 hours a night have significantly higher all-cause mortality... but not if they exercise Longitudinal studies show that short sleepers who meet physical activity guidelines (75 min vigorous or 150 min moderate per week) have mortality rates comparable to people getting 7–9 hours of sleep If your sleep is off, exercise is one of the best levers you can still pull

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