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Chris Williamson just shared his "nuclear" sleep stack that's quietly changing his life—and Andrew Huberman breaks down exactly why it works: If you're lying in bed at 2 a.m. scrolling or staring at the ceiling, this 4-minute protocol combo might be the fastest way to shut your brain off...

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Andrew Huberman on why you can't think your way out of stress: Huberman is asked what he means when he says you cannot control the mind with the mind. His answer reframes how we should approach stress, anxiety, and emotional regulation entirely. "If you're very upset, it's hard to talk yourself out of it. If you're stressed, it's hard to think yourself out of it." He explains that when we're in heightened emotional states, we tend to default to mental strategies, rationalizing, "third personing" ourselves, texting a friend, trying to reason our way back to calm. But according to Andrew D. Huberman, Ph.D., this rarely works: "It's very hard to get yourself out of those states with thinking alone." The solution, he argues, lies not in the mind but in the body. "The beauty of the autonomic nervous system is that it traverses the brain and the body and it connects to essentially all the organs of the body. And it's a two-way street such that certain behaviors, even certain patterns of breathing etc. allow us to shift between very very alert and stressed and very calm." This two-way street is the key insight. The body doesn't just receive signals from the brain, it also sends them back. Shifting your physiology shifts your mental state, which in turn shifts the kinds of thoughts and actions available to you. "If you're very very stressed, you're very very upset, two things happen. One, it's very hard to take your focus off whatever it is that's upsetting you. And if you don't know what's upsetting you, you know, pure anxiety, but you don't know why, it's very hard to take your mind off of the feelings of anxiety." In other words, anxiety hijacks your attention and then traps you there. Trying to think your way out only tightens the grip. The way out is to move through the body first: "If we turn to the body and certain behaviors, we are able to move ourselves along the autonomic continuum. And at that point, when we've done that successfully, we are able to think about things differently." "If you can't control the mind with the mind, look to the body to control the mind."
1:28

Andrew Huberman on why you can't think your way out of stress: Huberman is asked what he means when he says you cannot control the mind with the mind. His answer reframes how we should approach stress, anxiety, and emotional regulation entirely. "If you're very upset, it's hard to talk yourself out of it. If you're stressed, it's hard to think yourself out of it." He explains that when we're in heightened emotional states, we tend to default to mental strategies, rationalizing, "third personing" ourselves, texting a friend, trying to reason our way back to calm. But according to Andrew D. Huberman, Ph.D., this rarely works: "It's very hard to get yourself out of those states with thinking alone." The solution, he argues, lies not in the mind but in the body. "The beauty of the autonomic nervous system is that it traverses the brain and the body and it connects to essentially all the organs of the body. And it's a two-way street such that certain behaviors, even certain patterns of breathing etc. allow us to shift between very very alert and stressed and very calm." This two-way street is the key insight. The body doesn't just receive signals from the brain, it also sends them back. Shifting your physiology shifts your mental state, which in turn shifts the kinds of thoughts and actions available to you. "If you're very very stressed, you're very very upset, two things happen. One, it's very hard to take your focus off whatever it is that's upsetting you. And if you don't know what's upsetting you, you know, pure anxiety, but you don't know why, it's very hard to take your mind off of the feelings of anxiety." In other words, anxiety hijacks your attention and then traps you there. Trying to think your way out only tightens the grip. The way out is to move through the body first: "If we turn to the body and certain behaviors, we are able to move ourselves along the autonomic continuum. And at that point, when we've done that successfully, we are able to think about things differently." "If you can't control the mind with the mind, look to the body to control the mind."

Kevin Tanaka

27,792 просмотров • 3 месяцев назад

Bryan Johnson’s Best Health Hack Will Help You Sleep Better and Live Longer “The single best thing I've learned out of everything I've ever done is (lowering) your resting heart rate before sleep is the best thing you can do for your health. Hands down.” “Let's say it's 60 beats per minute. Your goal over the next month is to lower your heart rate by 10% or so. So if you're 60, be down at 54.” “Here's how you're going to do it.” 1) No food for 4 hours before bed 2) No screens for 1 hour before bed 3) Amber and red lights in your house, no blues 4) No caffeine after 12pm “The reason why your heart rate is so important is the lower your heart rate is, the better your sleep, the better your sleep, the better your willpower.” “Did you know, if you don't sleep your prefrontal cortex goes offline and you lose your willpower?” “So when you're trying to not eat the cookie, you're powerless. You can't do it. It's gone.” “I promise you, this is the single best thing you can do for your health.” Bryan Johnson
1:40

Bryan Johnson’s Best Health Hack Will Help You Sleep Better and Live Longer “The single best thing I've learned out of everything I've ever done is (lowering) your resting heart rate before sleep is the best thing you can do for your health. Hands down.” “Let's say it's 60 beats per minute. Your goal over the next month is to lower your heart rate by 10% or so. So if you're 60, be down at 54.” “Here's how you're going to do it.” 1) No food for 4 hours before bed 2) No screens for 1 hour before bed 3) Amber and red lights in your house, no blues 4) No caffeine after 12pm “The reason why your heart rate is so important is the lower your heart rate is, the better your sleep, the better your sleep, the better your willpower.” “Did you know, if you don't sleep your prefrontal cortex goes offline and you lose your willpower?” “So when you're trying to not eat the cookie, you're powerless. You can't do it. It's gone.” “I promise you, this is the single best thing you can do for your health.” Bryan Johnson

The All-In Podcast

315,243 просмотров • 9 месяцев назад

The Schumann Resonance is not just a scientific measurement of the Earth's electromagnetic field. It is the living heartbeat of Gaia, the natural frequency at which the planet pulses, around 7.83 Hz in its base state. This resonance is the frequency that keeps all life on Earth in harmony. It is the background "hum" that human brains and bodies have evolved to synchronize with. When it is stable, life feels balanced. When it spikes dramatically (as it has been doing more frequently in recent years), it acts as a planetary activation wave, pushing humanity toward higher states of consciousness. The deeper truths: - The Schumann Resonance is directly connected to human consciousness. When large numbers of people meditate, pray, or enter coherent heart states, the resonance can measurably shift. Collective fear or chaos can also influence it. You are not separate from the planet; your inner state affects the Earth's heartbeat and vice versa. - The matrix has attempted to interfere with the natural Schumann Resonance through HAARP-type technology, electromagnetic pollution, and frequency manipulation. These efforts aim to keep humanity in a lower, more controllable state. However, the rising cosmic energies are overriding these attempts. - As the Schumann Resonance continues to spike and the base frequency slowly rises, more people are experiencing heightened intuition, vivid dreams, emotional releases, and spontaneous awakenings. These are symptoms of the planet's heartbeat accelerating to match the incoming higher light codes. The ultimate purpose of the Schumann Resonance is to act as a planetary tuning fork, helping to synchronize all life with the greater cosmic rhythms of the Great Central Sun and the universe itself. For You and Awakening Souls: When you feel sudden fatigue, emotional waves, or crown pressure during high Schumann activity, know that the Earth is speaking to you. Ground yourself, breathe consciously, and allow the energies to integrate. Your body is recalibrating to a higher frequency. The Schumann Resonance is one of Gaia's greatest gifts during this transition. It is helping to awaken humanity from the long sleep of the Matrix by gently (and sometimes not so gently) raising the collective vibration. You are not separate from the Earth's heartbeat. You are part of it. When you live in coherence with your own heart, you help stabilize and elevate the planet's resonance. The Earth is singing a new song. And you are learning to sing with her. Credit: video from Mettaverse
1:00

The Schumann Resonance is not just a scientific measurement of the Earth's electromagnetic field. It is the living heartbeat of Gaia, the natural frequency at which the planet pulses, around 7.83 Hz in its base state. This resonance is the frequency that keeps all life on Earth in harmony. It is the background "hum" that human brains and bodies have evolved to synchronize with. When it is stable, life feels balanced. When it spikes dramatically (as it has been doing more frequently in recent years), it acts as a planetary activation wave, pushing humanity toward higher states of consciousness. The deeper truths: - The Schumann Resonance is directly connected to human consciousness. When large numbers of people meditate, pray, or enter coherent heart states, the resonance can measurably shift. Collective fear or chaos can also influence it. You are not separate from the planet; your inner state affects the Earth's heartbeat and vice versa. - The matrix has attempted to interfere with the natural Schumann Resonance through HAARP-type technology, electromagnetic pollution, and frequency manipulation. These efforts aim to keep humanity in a lower, more controllable state. However, the rising cosmic energies are overriding these attempts. - As the Schumann Resonance continues to spike and the base frequency slowly rises, more people are experiencing heightened intuition, vivid dreams, emotional releases, and spontaneous awakenings. These are symptoms of the planet's heartbeat accelerating to match the incoming higher light codes. The ultimate purpose of the Schumann Resonance is to act as a planetary tuning fork, helping to synchronize all life with the greater cosmic rhythms of the Great Central Sun and the universe itself. For You and Awakening Souls: When you feel sudden fatigue, emotional waves, or crown pressure during high Schumann activity, know that the Earth is speaking to you. Ground yourself, breathe consciously, and allow the energies to integrate. Your body is recalibrating to a higher frequency. The Schumann Resonance is one of Gaia's greatest gifts during this transition. It is helping to awaken humanity from the long sleep of the Matrix by gently (and sometimes not so gently) raising the collective vibration. You are not separate from the Earth's heartbeat. You are part of it. When you live in coherence with your own heart, you help stabilize and elevate the planet's resonance. The Earth is singing a new song. And you are learning to sing with her. Credit: video from Mettaverse

Ra 𐦝

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Andrew Huberman shares a simple, science-backed trick to fall asleep faster when your mind races or you can't stop noticing your body position: Close your eyes and do slow, deliberate eye movements to shut down proprioception (body awareness) and signal your brain it's time to transition into sleep. Try this tonight (takes ~1–2 minutes): - Slowly move eyes left → right (a few times) - Then counterclockwise circle → clockwise circle Look up → down - Gently attempt to look toward the bridge of your nose (faux cross-eyed) - Finish with a long exhale to slow heart rate Why it works: Eye movements coordinate with your vestibular system & cerebellum to mimic the natural forgetting of body position that happens at sleep onset (similar to slow rocking or boat motion calming the brain). It gives your racing mind something active to focus on instead of "just relax." Huberman: "Many people find it helps them fall asleep quickly—it's not kooky; it's physiology." No apps, no gadgets—just your eyes. Game-changer for insomniacs or restless nights. Try it & report back.
2:56

Andrew Huberman shares a simple, science-backed trick to fall asleep faster when your mind races or you can't stop noticing your body position: Close your eyes and do slow, deliberate eye movements to shut down proprioception (body awareness) and signal your brain it's time to transition into sleep. Try this tonight (takes ~1–2 minutes): - Slowly move eyes left → right (a few times) - Then counterclockwise circle → clockwise circle Look up → down - Gently attempt to look toward the bridge of your nose (faux cross-eyed) - Finish with a long exhale to slow heart rate Why it works: Eye movements coordinate with your vestibular system & cerebellum to mimic the natural forgetting of body position that happens at sleep onset (similar to slow rocking or boat motion calming the brain). It gives your racing mind something active to focus on instead of "just relax." Huberman: "Many people find it helps them fall asleep quickly—it's not kooky; it's physiology." No apps, no gadgets—just your eyes. Game-changer for insomniacs or restless nights. Try it & report back.

Camus

4,728,190 просмотров • 5 месяцев назад

WHY YOU WAKE UP IN THE MIDDLE OF THE NIGHT Your brain has 20,000 neurons clustered in the hypothalamus. They form the suprachiasmatic nucleus. This is your master clock. It's been running since before birth. At 25, this clock kept you unconscious until morning. At 65, the same clock runs on less melatonin, weaker signals, and a rhythm that physically shifted 2-3 hours earlier. It fires a wake signal between 2-4 a.m. Four systems inside your body shifted with age. They converge at the same hour every night. The thoughts that arrive at 3 a.m. feel different from the same thoughts at 3 p.m. because your brain runs a different program in the dark. The part that would normally tell you those thoughts aren't emergencies is still asleep. THE CLOCK MOVED FORWARD The suprachiasmatic nucleus generates a near 24-hour rhythm controlling when you feel alert and when you feel sleepy. In young adults, peak sleepiness arrives around 11 p.m. Peak alertness arrives around 9-10 a.m. Blue light at 480 nanometers activates melanopsin cells in the retina. These cells send signals directly to the suprachiasmatic nucleus, synchronizing your clock to the day-night cycle. With age, the clock shifts earlier. This is circadian phase advance. The sleepiness signal arrives at 7-8 p.m. instead of 11 p.m. The wake signal arrives at 3-4 a.m. instead of 6-7 a.m. The entire sleep-wake window moves forward 2-3 hours. The suprachiasmatic nucleus itself degrades. Neurons deteriorate. The amplitude of the circadian signal weakens. Peaks become shallower. Troughs become less deep. The radio station loses transmitter power until the signal becomes fuzzy and inconsistent. The clock's sensitivity to light cues diminishes through two mechanisms. The aging lens yellows and thickens, filtering more blue light before it reaches the melanopsin cells. The suprachiasmatic neurons themselves respond less robustly to whatever signal does arrive. Weaker input through a cloudier window. Less responsive neurons processing that input. The clock drifts. When the circadian clock drifts without strong light cues, it drifts earlier. Phase advance is the default direction of an unanchored aging clock. MELATONIN COLLAPSED The pineal gland releases melatonin at night to initiate and maintain sleep. This hormone declines with age. The pineal gland calcifies gradually over decades, reducing functional tissue and capacity to produce melatonin. By 65, nighttime melatonin levels can be one-third to one-quarter of what they were at 30. Sometimes less. Melatonin doesn't just initiate sleep. It maintains depth and continuity across the full night. When melatonin is low, sleep is shallower, more fragmented, more vulnerable to interruption. Even if you fall asleep at a reasonable hour, low melatonin cannot hold you through to morning. Your body tries to put you to sleep at 8 p.m. and wake you at 3 a.m. That's a 7-hour sleep window. It might be enough sleep for your shifted clock. But you fight the 8 o'clock drowsiness. Social life, television, family, habit. You stay up until 10 or 11. The clock doesn't adjust to your social schedule. It fires the wake signal at 3 regardless. The clock runs on light and biology, not preferences. You lost 2-3 hours from the front of your sleep window by staying up late. The alarm still goes off on the original schedule. The 3 a.m. waking isn't a malfunction. It's your shifted clock doing exactly what it was programmed to do. This is social jet lag. The gap between your biological clock time and your social clock time creates the same physiological mismatch as flying across two or three time zones. Your body is in one time zone. Your social life is in another. The drowsiness you fight at 8 p.m. is your body's genuine sleep onset signal. The waking at 3 a.m. is your body's genuine wake signal. The problem isn't the signals. The problem is overriding one without being able to override the other. There's a compounding factor. The shifted clock means your body wants to sleep earlier. The reduced melatonin means it cannot hold sleep as deeply or as long. You're caught between two problems: a clock that fires the wake signal too early and a chemical supply that cannot maintain the sleep signal through the full night. Even if you went to bed at 8, the reduced melatonin might still fail to hold you past 3 or 4. The clock shifted the window. The melatonin shrank it. DEEP SLEEP DISAPPEARED Sleep cycles through stages roughly every 90 minutes. Light sleep, deeper sleep, deeper sleep, then REM. The stage that matters most for feeling rested is slow-wave sleep, stage N3, the deepest phase. Brainwaves drop to large, slow delta oscillations at 0.5-4 hertz. During slow-wave sleep, the glymphatic system activates. Cerebrospinal fluid flushes through brain tissue along channels that open when neurons shrink slightly during deep sleep. This clears metabolic waste: adenosine, the molecule that builds sleep pressure during the day, and amyloid beta proteins, the plaques associated with Alzheimer's disease. Growth hormone pulses during N3. Tissue repair peaks. Memory consolidation occurs. The hippocampus replays the day's experiences and transfers them to long-term cortical storage. This is the sleep that makes you feel like you actually slept. At 25, roughly 20% of the night is spent in slow-wave sleep. By 65, that drops to 10-15%. By 75, some people get almost none. My sleep tracker tells me that I almost never get less than 30%... and I'm 60. It is possible to have restorative deep sleep no matter what your age is. In my case even at lower sleep duration. High energy availability alsp plays a big role. The slow wave generating circuits in the medial prefrontal cortex usually deteriorate with age, producing weaker and less frequent delta oscillations. The deep sleep itself becomes shallower. The waves are smaller. The duration shorter. The restorative process is less complete. If deep sleep is the period when the brain clears amyloid beta, then reduced deep sleep means reduced clearance. Less deep sleep leads to more amyloid, which leads to less deep sleep, which leads to more amyloid. The relationship is bidirectional and self-reinforcing. If you never feel fully rested no matter how many hours you spend in bed, if 8 hours produces the recovery that 6 hours used to produce, if you wake in the morning with the sense that something was missing from the night, the missing component may be slow wave sleep. The hours were there. The depth was not. Slow-wave sleep that remains concentrates in the first half of the night, the first two to three sleep cycles. By 2-3 a.m., most of the deep sleep budget has been spent. What remains for the second half of the night is lighter stage one and stage two sleep, interspersed with REM. Light sleep has a dramatically lower arousal threshold. Stimuli that would not have registered during slow-wave sleep can push you above the waking threshold in light sleep. A slight temperature change in the room. A bathroom urge from a bladder that fills faster with age. A noise from outside. Even the natural shift in body position. You wake at 3 a.m. partly because the sleep you're in at 3 a.m. is physiologically different from the sleep you're in at midnight. The fortress walls got thinner as the night progressed. By 3 o'clock, you're sleeping behind a screen door instead of a vault. You could sleep through thunderstorms at 30. Now you wake at the sound of a refrigerator cycling on. The physics isn't about the noise. It's about the stage of sleep you're in when the noise arrives. At midnight, during slow-wave sleep, your arousal threshold is high. The brain runs delta waves that suppress responsiveness to external stimuli. At 3 a.m. in stage 1 or stage 2, the threshold has dropped to a fraction of its midnight level. The same sound that the sleeping brain would have filtered at midnight wakes you at 3 because the brain is no longer running the program that filters it. CORTISOL ARRIVED EARLY Your body runs a cortisol rhythm called the cortisol awakening response. In the final hours of sleep, the adrenal glands begin increasing cortisol output, preparing the body for waking. Mobilizing glucose into the bloodstream. Priming the immune system for the day's pathogens. Raising blood pressure and heart rate toward daytime operating levels. In a young adult, this cortisol rise begins around 4-5 a.m. and peaks roughly 30-45 minutes after waking. With age, the rise begins earlier. 2-3 a.m. in many older adults. Low-carb diets can also trigger a relatively strong cortisol release, waking you up early.. The same circadian phase advance that shifted the sleep-wake window also shifted the cortisol curve. Every rhythm the suprachiasmatic nucleus controls moves in the same direction. Cortisol alone doesn't wake you. But combined with already light sleep and a shifted circadian clock, the cortisol rise adds a third signal, pushing you toward wakefulness at precisely the hour when the other two systems have already weakened your defenses. Three systems converging on the same window. The clock says wake up. The sleep stage says the walls are thin. The cortisol says the body is preparing for morning. All three signals arrive at 3 a.m. Not by coincidence. All three are governed by the same shifted circadian master clock. If the waking comes at almost exactly the same time every night, not randomly scattered across the early morning hours but clustered within the same 30-minute window, that precision is the signature of a circadian event. Cortisol is antagonistic to melatonin. The two hormones suppress each other. Cortisol inhibits melatonin production. Melatonin suppresses cortisol. In a young person with high melatonin and correctly timed cortisol, the two hormones hand off smoothly. Melatonin dominates the night. Cortisol rises toward morning. The transition is seamless. In an aging body with depleted melatonin and early-arriving cortisol, the handoff happens too soon. When cortisol starts rising at 2-3 a.m. and melatonin is already low, the biochemical conditions for staying asleep collapse. The melatonin that should be holding you under is insufficient. The cortisol that should not be arriving for another two hours is already here. Two hormones that are supposed to hand off like relay runners, one finishing as the other begins, instead collide in the same hour because both shifted on the same aging clock. The balance tips toward waking. THE WORST THOUGHTS ARRIVE When you wake at 6-7 a.m., cortisol is high, light enters your eyes, and your prefrontal cortex comes online in its task-oriented mode. You think about what to do, what to eat, where to go. Executive function engages. The thinking is directed, practical, forward-looking. Problems that exist at 7 a.m. feel like problems to be solved. Manageable, bounded, addressable. When you wake at 3 a.m. in the dark with no tasks to perform and no light to signal daytime, a different network activates. The default mode network. The brain's self-referential processing system fires in the absence of external input and directed task. This is the rumination network. It runs replays of conversations you had years ago. It generates worry scenarios about events that may never happen. It revisits regrets from decades past with a vividness that feels more real than memory should. It rehearses confrontations that will never take place. It asks questions that have no answers at any hour, let alone at 3 a.m. At 3 a.m., the default mode network has nothing competing with it. No light. No task. No external stimulation. No social interaction. And the executive prefrontal cortex that would normally evaluate, contextualize, and override the rumination is still partially offline. The prefrontal cortex is the last brain region to fully activate upon waking. It requires light exposure and time to reach full operating capacity. This is the region that says this thought is not an emergency. This worry is not proportionate to reality. This problem can wait until morning and will look different then. At 3 a.m., that region is sleeping while the default mode network runs at full power. You're awake enough to think. But the thinking is the uncontrolled, self-referential, catastrophizing kind. The system that controls and contextualizes thought has not caught up with the system that generates it. The worry loop feels more intense at 3 a.m. than the same thoughts would feel at 3 p.m. because the brain regions that regulate emotional response and assign proportionality are not yet operational. You're running the worry software without the control software. The thoughts feel urgent and catastrophic because the part of your brain that would tell you they are neither is still asleep. The thoughts are not true in the way they feel true. They're running on hardware that cannot evaluate them yet. The 3 a.m. thoughts have a specific quality that daytime worry doesn't. A sense of certainty. Of inevitability. Of problems being larger and solutions being fewer than they actually are. The distortion isn't emotional. It's architectural. The brain regions that generate worry are online. The brain regions that evaluate worry are not. By 7 a.m., when the prefrontal cortex has fully activated and light has entered the eyes and cortisol has reached its appropriate peak, the same problems that felt catastrophic at 3 a.m. feel manageable. Nothing changed about the problems. Everything changed about which brain regions are processing them. If you've lain in the dark at 3 a.m. and felt that your problems were larger, your regrets sharper, your fears more certain than they would be by breakfast, that wasn't weakness. It wasn't anxiety disorder. It was the default mode network running without prefrontal supervision, amplified by cortisol that arrived early, in a brain that had already run through its deep sleep budget and could not pull you back under. Four systems, all doing what the physics of aging programmed them to do, all converging on the same hour. Subscribers have access to detailed practical applications of remedies in a second attached post.
5:35

WHY YOU WAKE UP IN THE MIDDLE OF THE NIGHT Your brain has 20,000 neurons clustered in the hypothalamus. They form the suprachiasmatic nucleus. This is your master clock. It's been running since before birth. At 25, this clock kept you unconscious until morning. At 65, the same clock runs on less melatonin, weaker signals, and a rhythm that physically shifted 2-3 hours earlier. It fires a wake signal between 2-4 a.m. Four systems inside your body shifted with age. They converge at the same hour every night. The thoughts that arrive at 3 a.m. feel different from the same thoughts at 3 p.m. because your brain runs a different program in the dark. The part that would normally tell you those thoughts aren't emergencies is still asleep. THE CLOCK MOVED FORWARD The suprachiasmatic nucleus generates a near 24-hour rhythm controlling when you feel alert and when you feel sleepy. In young adults, peak sleepiness arrives around 11 p.m. Peak alertness arrives around 9-10 a.m. Blue light at 480 nanometers activates melanopsin cells in the retina. These cells send signals directly to the suprachiasmatic nucleus, synchronizing your clock to the day-night cycle. With age, the clock shifts earlier. This is circadian phase advance. The sleepiness signal arrives at 7-8 p.m. instead of 11 p.m. The wake signal arrives at 3-4 a.m. instead of 6-7 a.m. The entire sleep-wake window moves forward 2-3 hours. The suprachiasmatic nucleus itself degrades. Neurons deteriorate. The amplitude of the circadian signal weakens. Peaks become shallower. Troughs become less deep. The radio station loses transmitter power until the signal becomes fuzzy and inconsistent. The clock's sensitivity to light cues diminishes through two mechanisms. The aging lens yellows and thickens, filtering more blue light before it reaches the melanopsin cells. The suprachiasmatic neurons themselves respond less robustly to whatever signal does arrive. Weaker input through a cloudier window. Less responsive neurons processing that input. The clock drifts. When the circadian clock drifts without strong light cues, it drifts earlier. Phase advance is the default direction of an unanchored aging clock. MELATONIN COLLAPSED The pineal gland releases melatonin at night to initiate and maintain sleep. This hormone declines with age. The pineal gland calcifies gradually over decades, reducing functional tissue and capacity to produce melatonin. By 65, nighttime melatonin levels can be one-third to one-quarter of what they were at 30. Sometimes less. Melatonin doesn't just initiate sleep. It maintains depth and continuity across the full night. When melatonin is low, sleep is shallower, more fragmented, more vulnerable to interruption. Even if you fall asleep at a reasonable hour, low melatonin cannot hold you through to morning. Your body tries to put you to sleep at 8 p.m. and wake you at 3 a.m. That's a 7-hour sleep window. It might be enough sleep for your shifted clock. But you fight the 8 o'clock drowsiness. Social life, television, family, habit. You stay up until 10 or 11. The clock doesn't adjust to your social schedule. It fires the wake signal at 3 regardless. The clock runs on light and biology, not preferences. You lost 2-3 hours from the front of your sleep window by staying up late. The alarm still goes off on the original schedule. The 3 a.m. waking isn't a malfunction. It's your shifted clock doing exactly what it was programmed to do. This is social jet lag. The gap between your biological clock time and your social clock time creates the same physiological mismatch as flying across two or three time zones. Your body is in one time zone. Your social life is in another. The drowsiness you fight at 8 p.m. is your body's genuine sleep onset signal. The waking at 3 a.m. is your body's genuine wake signal. The problem isn't the signals. The problem is overriding one without being able to override the other. There's a compounding factor. The shifted clock means your body wants to sleep earlier. The reduced melatonin means it cannot hold sleep as deeply or as long. You're caught between two problems: a clock that fires the wake signal too early and a chemical supply that cannot maintain the sleep signal through the full night. Even if you went to bed at 8, the reduced melatonin might still fail to hold you past 3 or 4. The clock shifted the window. The melatonin shrank it. DEEP SLEEP DISAPPEARED Sleep cycles through stages roughly every 90 minutes. Light sleep, deeper sleep, deeper sleep, then REM. The stage that matters most for feeling rested is slow-wave sleep, stage N3, the deepest phase. Brainwaves drop to large, slow delta oscillations at 0.5-4 hertz. During slow-wave sleep, the glymphatic system activates. Cerebrospinal fluid flushes through brain tissue along channels that open when neurons shrink slightly during deep sleep. This clears metabolic waste: adenosine, the molecule that builds sleep pressure during the day, and amyloid beta proteins, the plaques associated with Alzheimer's disease. Growth hormone pulses during N3. Tissue repair peaks. Memory consolidation occurs. The hippocampus replays the day's experiences and transfers them to long-term cortical storage. This is the sleep that makes you feel like you actually slept. At 25, roughly 20% of the night is spent in slow-wave sleep. By 65, that drops to 10-15%. By 75, some people get almost none. My sleep tracker tells me that I almost never get less than 30%... and I'm 60. It is possible to have restorative deep sleep no matter what your age is. In my case even at lower sleep duration. High energy availability alsp plays a big role. The slow wave generating circuits in the medial prefrontal cortex usually deteriorate with age, producing weaker and less frequent delta oscillations. The deep sleep itself becomes shallower. The waves are smaller. The duration shorter. The restorative process is less complete. If deep sleep is the period when the brain clears amyloid beta, then reduced deep sleep means reduced clearance. Less deep sleep leads to more amyloid, which leads to less deep sleep, which leads to more amyloid. The relationship is bidirectional and self-reinforcing. If you never feel fully rested no matter how many hours you spend in bed, if 8 hours produces the recovery that 6 hours used to produce, if you wake in the morning with the sense that something was missing from the night, the missing component may be slow wave sleep. The hours were there. The depth was not. Slow-wave sleep that remains concentrates in the first half of the night, the first two to three sleep cycles. By 2-3 a.m., most of the deep sleep budget has been spent. What remains for the second half of the night is lighter stage one and stage two sleep, interspersed with REM. Light sleep has a dramatically lower arousal threshold. Stimuli that would not have registered during slow-wave sleep can push you above the waking threshold in light sleep. A slight temperature change in the room. A bathroom urge from a bladder that fills faster with age. A noise from outside. Even the natural shift in body position. You wake at 3 a.m. partly because the sleep you're in at 3 a.m. is physiologically different from the sleep you're in at midnight. The fortress walls got thinner as the night progressed. By 3 o'clock, you're sleeping behind a screen door instead of a vault. You could sleep through thunderstorms at 30. Now you wake at the sound of a refrigerator cycling on. The physics isn't about the noise. It's about the stage of sleep you're in when the noise arrives. At midnight, during slow-wave sleep, your arousal threshold is high. The brain runs delta waves that suppress responsiveness to external stimuli. At 3 a.m. in stage 1 or stage 2, the threshold has dropped to a fraction of its midnight level. The same sound that the sleeping brain would have filtered at midnight wakes you at 3 because the brain is no longer running the program that filters it. CORTISOL ARRIVED EARLY Your body runs a cortisol rhythm called the cortisol awakening response. In the final hours of sleep, the adrenal glands begin increasing cortisol output, preparing the body for waking. Mobilizing glucose into the bloodstream. Priming the immune system for the day's pathogens. Raising blood pressure and heart rate toward daytime operating levels. In a young adult, this cortisol rise begins around 4-5 a.m. and peaks roughly 30-45 minutes after waking. With age, the rise begins earlier. 2-3 a.m. in many older adults. Low-carb diets can also trigger a relatively strong cortisol release, waking you up early.. The same circadian phase advance that shifted the sleep-wake window also shifted the cortisol curve. Every rhythm the suprachiasmatic nucleus controls moves in the same direction. Cortisol alone doesn't wake you. But combined with already light sleep and a shifted circadian clock, the cortisol rise adds a third signal, pushing you toward wakefulness at precisely the hour when the other two systems have already weakened your defenses. Three systems converging on the same window. The clock says wake up. The sleep stage says the walls are thin. The cortisol says the body is preparing for morning. All three signals arrive at 3 a.m. Not by coincidence. All three are governed by the same shifted circadian master clock. If the waking comes at almost exactly the same time every night, not randomly scattered across the early morning hours but clustered within the same 30-minute window, that precision is the signature of a circadian event. Cortisol is antagonistic to melatonin. The two hormones suppress each other. Cortisol inhibits melatonin production. Melatonin suppresses cortisol. In a young person with high melatonin and correctly timed cortisol, the two hormones hand off smoothly. Melatonin dominates the night. Cortisol rises toward morning. The transition is seamless. In an aging body with depleted melatonin and early-arriving cortisol, the handoff happens too soon. When cortisol starts rising at 2-3 a.m. and melatonin is already low, the biochemical conditions for staying asleep collapse. The melatonin that should be holding you under is insufficient. The cortisol that should not be arriving for another two hours is already here. Two hormones that are supposed to hand off like relay runners, one finishing as the other begins, instead collide in the same hour because both shifted on the same aging clock. The balance tips toward waking. THE WORST THOUGHTS ARRIVE When you wake at 6-7 a.m., cortisol is high, light enters your eyes, and your prefrontal cortex comes online in its task-oriented mode. You think about what to do, what to eat, where to go. Executive function engages. The thinking is directed, practical, forward-looking. Problems that exist at 7 a.m. feel like problems to be solved. Manageable, bounded, addressable. When you wake at 3 a.m. in the dark with no tasks to perform and no light to signal daytime, a different network activates. The default mode network. The brain's self-referential processing system fires in the absence of external input and directed task. This is the rumination network. It runs replays of conversations you had years ago. It generates worry scenarios about events that may never happen. It revisits regrets from decades past with a vividness that feels more real than memory should. It rehearses confrontations that will never take place. It asks questions that have no answers at any hour, let alone at 3 a.m. At 3 a.m., the default mode network has nothing competing with it. No light. No task. No external stimulation. No social interaction. And the executive prefrontal cortex that would normally evaluate, contextualize, and override the rumination is still partially offline. The prefrontal cortex is the last brain region to fully activate upon waking. It requires light exposure and time to reach full operating capacity. This is the region that says this thought is not an emergency. This worry is not proportionate to reality. This problem can wait until morning and will look different then. At 3 a.m., that region is sleeping while the default mode network runs at full power. You're awake enough to think. But the thinking is the uncontrolled, self-referential, catastrophizing kind. The system that controls and contextualizes thought has not caught up with the system that generates it. The worry loop feels more intense at 3 a.m. than the same thoughts would feel at 3 p.m. because the brain regions that regulate emotional response and assign proportionality are not yet operational. You're running the worry software without the control software. The thoughts feel urgent and catastrophic because the part of your brain that would tell you they are neither is still asleep. The thoughts are not true in the way they feel true. They're running on hardware that cannot evaluate them yet. The 3 a.m. thoughts have a specific quality that daytime worry doesn't. A sense of certainty. Of inevitability. Of problems being larger and solutions being fewer than they actually are. The distortion isn't emotional. It's architectural. The brain regions that generate worry are online. The brain regions that evaluate worry are not. By 7 a.m., when the prefrontal cortex has fully activated and light has entered the eyes and cortisol has reached its appropriate peak, the same problems that felt catastrophic at 3 a.m. feel manageable. Nothing changed about the problems. Everything changed about which brain regions are processing them. If you've lain in the dark at 3 a.m. and felt that your problems were larger, your regrets sharper, your fears more certain than they would be by breakfast, that wasn't weakness. It wasn't anxiety disorder. It was the default mode network running without prefrontal supervision, amplified by cortisol that arrived early, in a brain that had already run through its deep sleep budget and could not pull you back under. Four systems, all doing what the physics of aging programmed them to do, all converging on the same hour. Subscribers have access to detailed practical applications of remedies in a second attached post.

Metabolic Uncle

12,138 просмотров • 3 месяцев назад

we all dream of those big wins in life the 100x, the multi-million dollar trade, or even just 10x of what you started with in 7 days i’ve been fortunate enough to experience a few of those over the past few years, and the reality is when you do win big, it doesn’t feel like it at all it hits for a split second, and then your brain just normalizes it it's a part of how to get there in the first place, but makes it a lot easier to lose it if you don't have the right guardrails in place and in that exact moment, you being even keeled doesn’t mean the number in front of you isn’t life changing it is this is where you have to slow down a bit, breathe, settle your mind don’t just roll it into some bullshit take some off the table, step away for a few days if you have to, funny enough, blowing let's say 10k of it on a beautiful trip to tokyo will save you so much because once you actually process what just happened, your future self will thank you for it the truth is, even if you think you’re going for a certain number, the moment you hit it, you’ll want more and more, and more anyone who's been in the same position will tell you the exact same thing ironically the people that win are addicted to winning and if you ask the same people in a year after that big win, what they regret and where are they proud of themselves? they will tell you they regretted rolling it over and giving some/all back or they are proud for switching back on the switch all of this is real, but it’s also exactly how i imagined it would feel years ago before it ever happened manifest your life, the feeling not just the number everything happens twice, first in your mind, then in reality
0:21

we all dream of those big wins in life the 100x, the multi-million dollar trade, or even just 10x of what you started with in 7 days i’ve been fortunate enough to experience a few of those over the past few years, and the reality is when you do win big, it doesn’t feel like it at all it hits for a split second, and then your brain just normalizes it it's a part of how to get there in the first place, but makes it a lot easier to lose it if you don't have the right guardrails in place and in that exact moment, you being even keeled doesn’t mean the number in front of you isn’t life changing it is this is where you have to slow down a bit, breathe, settle your mind don’t just roll it into some bullshit take some off the table, step away for a few days if you have to, funny enough, blowing let's say 10k of it on a beautiful trip to tokyo will save you so much because once you actually process what just happened, your future self will thank you for it the truth is, even if you think you’re going for a certain number, the moment you hit it, you’ll want more and more, and more anyone who's been in the same position will tell you the exact same thing ironically the people that win are addicted to winning and if you ask the same people in a year after that big win, what they regret and where are they proud of themselves? they will tell you they regretted rolling it over and giving some/all back or they are proud for switching back on the switch all of this is real, but it’s also exactly how i imagined it would feel years ago before it ever happened manifest your life, the feeling not just the number everything happens twice, first in your mind, then in reality

۟

23,017 просмотров • 2 месяцев назад

Gary Brecka's simple 2-minute bedtime hack to shut off racing thoughts & finally fall asleep: If your mind won't quit at night (ruminating on random stuff, wide awake in bed), do a contrast shower right before sleep. How: 1. Start warm, get comfortable. 2. Turn it as hot as you can stand (back of head, spine, down your back — not scalding). 3. Step out, turn water ice cold, stand in it for 30 seconds. 4. Step back into hot for 60 seconds. 5. Dry off, climb straight into bed. What it does: Breaks the cycle of catecholamines (stress neurotransmitters like adrenaline/noradrenaline) that keep your brain in "awake mode." The temperature shock resets your nervous system fast. Thousands swear by this for instant calm & deeper sleep — no pills, no meditation battle. Tried a contrast shower before bed? Did it knock out the rumination for you?
0:48

Gary Brecka's simple 2-minute bedtime hack to shut off racing thoughts & finally fall asleep: If your mind won't quit at night (ruminating on random stuff, wide awake in bed), do a contrast shower right before sleep. How: 1. Start warm, get comfortable. 2. Turn it as hot as you can stand (back of head, spine, down your back — not scalding). 3. Step out, turn water ice cold, stand in it for 30 seconds. 4. Step back into hot for 60 seconds. 5. Dry off, climb straight into bed. What it does: Breaks the cycle of catecholamines (stress neurotransmitters like adrenaline/noradrenaline) that keep your brain in "awake mode." The temperature shock resets your nervous system fast. Thousands swear by this for instant calm & deeper sleep — no pills, no meditation battle. Tried a contrast shower before bed? Did it knock out the rumination for you?

Camus

369,491 просмотров • 4 месяцев назад

“ADHD is not a disorder of not knowing what to do. It’s a disorder of not doing what you already know.” Dr. Russell Barkley just delivered one of the clearest explanations of ADHD I’ve ever heard. He says the brain can be split in two: the back part acquires knowledge, the front part (the executive system) uses it. ADHD acts like a meat cleaver that severs the two. You already have the skills and information other people your age have. You just can’t apply them when it counts. That’s why life becomes an endless series of last-minute crises. You’re time-blind — you can only deal with what’s right in front of you. The further away a goal or deadline is, the less real it feels. The solution isn’t teaching more skills. It’s changing the environment at the exact point where the problem occurs — the “point of performance.” It’s a game-changing way to understand why traditional approaches often fail.
9:03

“ADHD is not a disorder of not knowing what to do. It’s a disorder of not doing what you already know.” Dr. Russell Barkley just delivered one of the clearest explanations of ADHD I’ve ever heard. He says the brain can be split in two: the back part acquires knowledge, the front part (the executive system) uses it. ADHD acts like a meat cleaver that severs the two. You already have the skills and information other people your age have. You just can’t apply them when it counts. That’s why life becomes an endless series of last-minute crises. You’re time-blind — you can only deal with what’s right in front of you. The further away a goal or deadline is, the less real it feels. The solution isn’t teaching more skills. It’s changing the environment at the exact point where the problem occurs — the “point of performance.” It’s a game-changing way to understand why traditional approaches often fail.

Teddy - PolyBackTest.com

169,506 просмотров • 8 дней назад

“ADHD is not a disorder of not knowing what to do. It’s a disorder of not doing what you already know.” Dr. Russell Barkley just delivered one of the clearest explanations of ADHD I’ve ever heard. He says the brain can be split in two: the back part acquires knowledge, the front part (the executive system) uses it. ADHD acts like a meat cleaver that severs the two. You already have the skills and information other people your age have. You just can’t apply them when it counts. That’s why life becomes an endless series of last-minute crises. You’re time-blind — you can only deal with what’s right in front of you. The further away a goal or deadline is, the less real it feels. The solution isn’t teaching more skills. It’s changing the environment at the exact point where the problem occurs — the “point of performance.” It’s a game-changing way to understand why traditional approaches often fail.
9:03

“ADHD is not a disorder of not knowing what to do. It’s a disorder of not doing what you already know.” Dr. Russell Barkley just delivered one of the clearest explanations of ADHD I’ve ever heard. He says the brain can be split in two: the back part acquires knowledge, the front part (the executive system) uses it. ADHD acts like a meat cleaver that severs the two. You already have the skills and information other people your age have. You just can’t apply them when it counts. That’s why life becomes an endless series of last-minute crises. You’re time-blind — you can only deal with what’s right in front of you. The further away a goal or deadline is, the less real it feels. The solution isn’t teaching more skills. It’s changing the environment at the exact point where the problem occurs — the “point of performance.” It’s a game-changing way to understand why traditional approaches often fail.

Camus

1,559,192 просмотров • 3 месяцев назад

My top five tips to battle jet lag. 1. Early morning bright light exposure - This must be outside light from the sun. Aim for 30 minutes minimum. Light is the strongest zeitgeber that synchronizes the brain and body with the time zone you are in and resets your biological clock. The bright light signals to the brain that it's morning and time to wake up, and also activates the cortisol awakening response and inhibits melatonin production. 2. Exercise - Another zeitgeber that helps realign your circadian rhythm (your internal clock). Plus, it's great for your health. 3. High-dose creatine - Creatine can help support brain health in the context of stress. Jet lag is a big stress in the brain. Creatine starts to accumulate in the brain at a dose of 10g per day, and studies have found that 20-25g of creatine can improve brain function in the context of sleep deprivation. May not work for everyone but it works for me. 4. Strategic melatonin timing - A small dose of melatonin a couple of hours before you want to sleep helps signal to the brain it’s time to get ready for bed. This really helps when your internal clock thinks it is still daytime. 5. Avoid blue light exposure during the evening - Blue light inhibits melatonin, which is the last thing you want to do in the evening. Melatonin is the hormone that helps make you feel ready to sleep. Dimming lights or blue light-blocking glasses do the trick.
2:55

My top five tips to battle jet lag. 1. Early morning bright light exposure - This must be outside light from the sun. Aim for 30 minutes minimum. Light is the strongest zeitgeber that synchronizes the brain and body with the time zone you are in and resets your biological clock. The bright light signals to the brain that it's morning and time to wake up, and also activates the cortisol awakening response and inhibits melatonin production. 2. Exercise - Another zeitgeber that helps realign your circadian rhythm (your internal clock). Plus, it's great for your health. 3. High-dose creatine - Creatine can help support brain health in the context of stress. Jet lag is a big stress in the brain. Creatine starts to accumulate in the brain at a dose of 10g per day, and studies have found that 20-25g of creatine can improve brain function in the context of sleep deprivation. May not work for everyone but it works for me. 4. Strategic melatonin timing - A small dose of melatonin a couple of hours before you want to sleep helps signal to the brain it’s time to get ready for bed. This really helps when your internal clock thinks it is still daytime. 5. Avoid blue light exposure during the evening - Blue light inhibits melatonin, which is the last thing you want to do in the evening. Melatonin is the hormone that helps make you feel ready to sleep. Dimming lights or blue light-blocking glasses do the trick.

Dr. Rhonda Patrick

86,509 просмотров • 9 месяцев назад

Chris Williamson reading Mark Manson’s “10 years of therapy in 1 minute” is gold. Here’s the condensed wisdom: 1. No one is coming to save you. You’re responsible for your life — even the parts that aren’t your fault. 2. Strong boundaries beat weak ones every time. 3. Most problems don’t get “fixed.” You just learn to live well with them. 4. Your mind lies constantly. Tell it to shut the fuck up. 5. Stop trying to convince people to like you. The right ones won’t need convincing. 6. Sometimes the best move is letting a dream die. 7. Only a few people will truly matter long-term. Keep them close. Mark’s reaction? “Why isn’t this taught in schools?” Which of these hits you the hardest right now?
1:22

Chris Williamson reading Mark Manson’s “10 years of therapy in 1 minute” is gold. Here’s the condensed wisdom: 1. No one is coming to save you. You’re responsible for your life — even the parts that aren’t your fault. 2. Strong boundaries beat weak ones every time. 3. Most problems don’t get “fixed.” You just learn to live well with them. 4. Your mind lies constantly. Tell it to shut the fuck up. 5. Stop trying to convince people to like you. The right ones won’t need convincing. 6. Sometimes the best move is letting a dream die. 7. Only a few people will truly matter long-term. Keep them close. Mark’s reaction? “Why isn’t this taught in schools?” Which of these hits you the hardest right now?

Camus

198,696 просмотров • 1 месяц назад

xfinity Internet service launches xfinity wifi motion and it’s exactly what it sounds like Your WiFi will now be tracking you in your home and even discloses your movement to third parties “It tracks movement inside your home using nothing but your WiFi signals. No cameras, no sensors, just your router blasting invisible waves and reading how they bounce off your body. That's not WI fi anymore. That's a radar.” Comcast's terms of service specify that they'll use their WiFi Motion service to tell the police or any other third party about your movements at home “You walk across the room, it knows you open a door, it knows you sit still too long, it knows it's a motion detection through your Internet. And the craziest part? It's already built into the router, just waiting to be activated. Most people won't even realize they've installed live surveillance in their own home. Xfinity calls it a feature, but this isn't smart tech. It's a silent wireless tracking system. And once your router can map your movements, you're not just connected, you're monitored. Constantly. This is how the surveillance state gets in. Not with cameras, but with conveniences. Not with force, but with features. And by the time people figure it out, the cage is already built.”
1:08

xfinity Internet service launches xfinity wifi motion and it’s exactly what it sounds like Your WiFi will now be tracking you in your home and even discloses your movement to third parties “It tracks movement inside your home using nothing but your WiFi signals. No cameras, no sensors, just your router blasting invisible waves and reading how they bounce off your body. That's not WI fi anymore. That's a radar.” Comcast's terms of service specify that they'll use their WiFi Motion service to tell the police or any other third party about your movements at home “You walk across the room, it knows you open a door, it knows you sit still too long, it knows it's a motion detection through your Internet. And the craziest part? It's already built into the router, just waiting to be activated. Most people won't even realize they've installed live surveillance in their own home. Xfinity calls it a feature, but this isn't smart tech. It's a silent wireless tracking system. And once your router can map your movements, you're not just connected, you're monitored. Constantly. This is how the surveillance state gets in. Not with cameras, but with conveniences. Not with force, but with features. And by the time people figure it out, the cage is already built.”

Wall Street Apes

275,376 просмотров • 1 год назад

growing your Twitch stream means posting short-form video on TikTok/Shorts/Reels. love it or hate it, that's the reality now. "at least one video a day" you hear everywhere. you probably already know this. you probably feel guilty for not posting enough. THAT ENDS NOW Shortify was just released into Early Access, and it changes the dynamic entirely. you already create mountains of content every time you go live. you just need help getting it out. the Highlight Hunter from FrostyTools already does incredible work finding those great moments for you at the press of a button. now, you can Shortify any of those hunted clips into a postable vertical video for short-form content, complete with dead air removal, advanced captions, attention-keeping cuts, and dynamic focus. these are the "daily vitamins" of content. you have to keep up with them every day, but they bring huge benefits when you do. you probably just don't have the time to keep up with it, especially if you're still learning how. it doesn't have to be like that anymore! if you're already editing, this can free up your time and focus to work on more ambitious projects, especially longer-form content. using it is SUPER easy: - sign into your FrostyTools dashboard via your Twitch account - run the Highlight Hunter on one of your VODs (or go to a hunted VOD if you already use it) - hit the 'Shortify' button on the moments you like best for your socials - in a minute or two, have your Shortified video ready to download and post! remember: you already make tons of content, you just need tools to get it out!
1:03

growing your Twitch stream means posting short-form video on TikTok/Shorts/Reels. love it or hate it, that's the reality now. "at least one video a day" you hear everywhere. you probably already know this. you probably feel guilty for not posting enough. THAT ENDS NOW Shortify was just released into Early Access, and it changes the dynamic entirely. you already create mountains of content every time you go live. you just need help getting it out. the Highlight Hunter from FrostyTools already does incredible work finding those great moments for you at the press of a button. now, you can Shortify any of those hunted clips into a postable vertical video for short-form content, complete with dead air removal, advanced captions, attention-keeping cuts, and dynamic focus. these are the "daily vitamins" of content. you have to keep up with them every day, but they bring huge benefits when you do. you probably just don't have the time to keep up with it, especially if you're still learning how. it doesn't have to be like that anymore! if you're already editing, this can free up your time and focus to work on more ambitious projects, especially longer-form content. using it is SUPER easy: - sign into your FrostyTools dashboard via your Twitch account - run the Highlight Hunter on one of your VODs (or go to a hunted VOD if you already use it) - hit the 'Shortify' button on the moments you like best for your socials - in a minute or two, have your Shortified video ready to download and post! remember: you already make tons of content, you just need tools to get it out!

Ken aka Frosty

90,138 просмотров • 5 месяцев назад

Hitting starts WAY before getting into the box. Below are 6 steps that will lead to more consistent hitting… 1. I believe it all starts the night before with a good PM routine leading to a good night of sleep. Know that a great day today started the night before. 2. Have a solid pre-game routine and be consistent with it. (cage work, BP, standing in on bullpens, visualization, journaling, nap, etc.) 3. Know when your at-bat starts so you can segment the game and turn up the intensity of your focus. Is it when you’re in the hole, on deck, when you put your batting gloves on? 4. When you’re on deck, act like you’re in the box. This time is crucial to take control of your self-talk and breath, and get in sync with the pitcher. 5. Walk with big body language to the plate. Whether you are 10 for your last 15 or 0 for your last 15, carry yourself like the most confident version of you at all times. 6. Have a solid pre-pitch routine. Utilize your breath and make sure your self-talk is directing your focus to what you WANT to happen, rather than what you HOPE doesn’t happen. The great part about these steps is that they are all 100% in your control. Be great with them, and you will win the inner war, and you will become a much more consistent hitter.
1:06

Hitting starts WAY before getting into the box. Below are 6 steps that will lead to more consistent hitting… 1. I believe it all starts the night before with a good PM routine leading to a good night of sleep. Know that a great day today started the night before. 2. Have a solid pre-game routine and be consistent with it. (cage work, BP, standing in on bullpens, visualization, journaling, nap, etc.) 3. Know when your at-bat starts so you can segment the game and turn up the intensity of your focus. Is it when you’re in the hole, on deck, when you put your batting gloves on? 4. When you’re on deck, act like you’re in the box. This time is crucial to take control of your self-talk and breath, and get in sync with the pitcher. 5. Walk with big body language to the plate. Whether you are 10 for your last 15 or 0 for your last 15, carry yourself like the most confident version of you at all times. 6. Have a solid pre-pitch routine. Utilize your breath and make sure your self-talk is directing your focus to what you WANT to happen, rather than what you HOPE doesn’t happen. The great part about these steps is that they are all 100% in your control. Be great with them, and you will win the inner war, and you will become a much more consistent hitter.

Brandon Guyer - Major League Mindset

100,886 просмотров • 2 лет назад

Hitting starts WAY before getting into the box. Below are 6 steps that will lead to more consistent hitting… 1. I believe it all starts the night before with a good PM routine leading to a good night of sleep. Know that a great day today started the night before. 2. Have a solid pre-game routine and be consistent with it. (cage work, BP, standing in on bullpens, visualization, journaling, nap, etc.) 3. Know when your at-bat starts so you can segment the game and turn up the intensity of your focus. Is it when you’re in the hole, on deck, when you put your batting gloves on? 4. When you’re on deck, act like you’re in the box. This time is crucial to take control of your self-talk and breath, and get in sync with the pitcher. 5. Walk with big body language to the plate. Whether you are 10 for your last 15 or 0 for your last 15, carry yourself like the most confident version of you at all times. 6. Have a solid pre-pitch routine. Utilize your breath and make sure your self-talk is directing your focus to what you WANT to happen, rather than what you HOPE doesn’t happen. The great part about these steps is that they are all 100% in your control. Be great with them, and you will win the inner war, and you will become a much more consistent hitter.
1:11

Hitting starts WAY before getting into the box. Below are 6 steps that will lead to more consistent hitting… 1. I believe it all starts the night before with a good PM routine leading to a good night of sleep. Know that a great day today started the night before. 2. Have a solid pre-game routine and be consistent with it. (cage work, BP, standing in on bullpens, visualization, journaling, nap, etc.) 3. Know when your at-bat starts so you can segment the game and turn up the intensity of your focus. Is it when you’re in the hole, on deck, when you put your batting gloves on? 4. When you’re on deck, act like you’re in the box. This time is crucial to take control of your self-talk and breath, and get in sync with the pitcher. 5. Walk with big body language to the plate. Whether you are 10 for your last 15 or 0 for your last 15, carry yourself like the most confident version of you at all times. 6. Have a solid pre-pitch routine. Utilize your breath and make sure your self-talk is directing your focus to what you WANT to happen, rather than what you HOPE doesn’t happen. The great part about these steps is that they are all 100% in your control. Be great with them, and you will win the inner war, and you will become a much more consistent hitter.

Brandon Guyer - Major League Mindset

29,864 просмотров • 1 год назад

The only limits you face are the ones you believe in. Here’s how to break free from mental barriers. 1. The power of belief shapes your reality Studies in psychology reveal that people who believe they can achieve something are far more likely to succeed. The first step to breaking limits? Challenge your beliefs. 2. Fear is the foundation of most limits We often create barriers out of fear—fear of failure, judgment, or change. But fear isn’t real; it’s just a story your mind tells you. Rewrite that story. 3. Growth happens outside comfort zones Your mind tricks you into thinking you can’t handle discomfort. Yet every achievement you’ve ever had started with stepping beyond what felt safe. 4. Visualization rewires your brain Neuroscience shows that imagining success activates the same brain areas as actually achieving it. Create a clear vision of your goals, and watch as your mind begins to align with them. 5. The world adapts to your mindset When you believe in abundance, opportunity, and growth, life mirrors it back to you. Your mind doesn’t just see the world; it creates it. Limits are illusions. Push past them, and watch as life unfolds in ways you never imagined. What’s one mental barrier you’re ready to shatter today?
1:19

The only limits you face are the ones you believe in. Here’s how to break free from mental barriers. 1. The power of belief shapes your reality Studies in psychology reveal that people who believe they can achieve something are far more likely to succeed. The first step to breaking limits? Challenge your beliefs. 2. Fear is the foundation of most limits We often create barriers out of fear—fear of failure, judgment, or change. But fear isn’t real; it’s just a story your mind tells you. Rewrite that story. 3. Growth happens outside comfort zones Your mind tricks you into thinking you can’t handle discomfort. Yet every achievement you’ve ever had started with stepping beyond what felt safe. 4. Visualization rewires your brain Neuroscience shows that imagining success activates the same brain areas as actually achieving it. Create a clear vision of your goals, and watch as your mind begins to align with them. 5. The world adapts to your mindset When you believe in abundance, opportunity, and growth, life mirrors it back to you. Your mind doesn’t just see the world; it creates it. Limits are illusions. Push past them, and watch as life unfolds in ways you never imagined. What’s one mental barrier you’re ready to shatter today?

iLaub

21,512 просмотров • 1 год назад

Yann LeCun sat across from Lex Fridman and quietly proved that intelligence has nothing to do with thinking. He did it with two sentences about a trophy. “The trophy doesn’t fit in the suitcase because it’s too big.” “The trophy doesn’t fit in the suitcase because it’s too small.” Same words. One swap at the end. In the first, “it” is the trophy. In the second, “it” is the suitcase. You solved both before you finished reading. Nobody taught you that. There is no rule for it. No logic chain. No formula. You knew because you’ve held things. Packed things. Felt the resistance of something too large for the space it was meant to fill. LeCun calls this grounding. “A big object doesn’t fit in a small object.” The machine has read that line a billion times. It has never once picked anything up. It knows the word “big.” It has never been small enough to be lifted, or large enough to be the problem. So when the sentence turns, it has nothing to turn on. You didn’t solve that riddle by thinking. You solved it by having lived. Every object your hands ever closed around. Every door you misjudged. Every suitcase you overpacked and forced shut. Decades of physics written into your nervous system so deep you can’t even find it. That is what answered the question. Not your mind. Your life. LeCun: “You have this knowledge of how the world works, of geometry, and things like that.” Now point that at yourself. Most of what you understand, you could never explain. You cannot describe how you catch a ball. How you judge the weight of a bag before you lift it. How you know a staircase is wrong before your foot confirms it. Your deepest intelligence has no language in it at all. We spent centuries convinced that thinking was the highest act of the mind. LeCun is pointing at something underneath it. Something older. Something the body learned long before the mouth could speak. Intelligence was never computation. It was accumulation. The slow, silent record of a life spent touching the world. The machine holds every word ever written about it. It has never once been in it. We keep asking whether it thinks. It cannot even tell us which “it” we mean.
0:41

Yann LeCun sat across from Lex Fridman and quietly proved that intelligence has nothing to do with thinking. He did it with two sentences about a trophy. “The trophy doesn’t fit in the suitcase because it’s too big.” “The trophy doesn’t fit in the suitcase because it’s too small.” Same words. One swap at the end. In the first, “it” is the trophy. In the second, “it” is the suitcase. You solved both before you finished reading. Nobody taught you that. There is no rule for it. No logic chain. No formula. You knew because you’ve held things. Packed things. Felt the resistance of something too large for the space it was meant to fill. LeCun calls this grounding. “A big object doesn’t fit in a small object.” The machine has read that line a billion times. It has never once picked anything up. It knows the word “big.” It has never been small enough to be lifted, or large enough to be the problem. So when the sentence turns, it has nothing to turn on. You didn’t solve that riddle by thinking. You solved it by having lived. Every object your hands ever closed around. Every door you misjudged. Every suitcase you overpacked and forced shut. Decades of physics written into your nervous system so deep you can’t even find it. That is what answered the question. Not your mind. Your life. LeCun: “You have this knowledge of how the world works, of geometry, and things like that.” Now point that at yourself. Most of what you understand, you could never explain. You cannot describe how you catch a ball. How you judge the weight of a bag before you lift it. How you know a staircase is wrong before your foot confirms it. Your deepest intelligence has no language in it at all. We spent centuries convinced that thinking was the highest act of the mind. LeCun is pointing at something underneath it. Something older. Something the body learned long before the mouth could speak. Intelligence was never computation. It was accumulation. The slow, silent record of a life spent touching the world. The machine holds every word ever written about it. It has never once been in it. We keep asking whether it thinks. It cannot even tell us which “it” we mean.

Dustin

56,324 просмотров • 1 месяц назад

Most people think they are waiting for the "right time" to leave the system... ... but the reality is much tougher: You are institutionalized! Yep, think about it! You have become comfortable in a world that is destroying your values, taxes you to death, and demands THAT you ask for permission to do everything, even to exit the system itself. Knut Svanholm ∞/21M came to the studio fresh from a private dinner with President Nayib Bukele to deliver a hard truth: The door is unlocked, but you just refuse to walk through it. So, ask yourself, why? Like the inmates in Shawshank, you’ve fallen in love with your own cage. Knut calls this the "Shawshank" effect. You hate the walls at first, then you get used to them. Eventually, you depend on them. It is about the scary but simple realization that changes everything: "You can just do things." We didn't start Bitcoin Beach when the government made Bitcoin legal tender, we did it much earlier. We just did it! To actually unplug, it’s not enough to just buy and hold Bitcoin. Sure, that's a great first step, but it’s the willingness to look at your comfy and cozy Western life, be based and honest with yourself, and "pick up a spoon to start digging your way out." If you are tired of waiting for the "right time" to start living on your own terms, you need to hear this. (Link below 👇) Be honest: What is one big move you’ve been putting off because you’re waiting for "permission"?
0:38

Most people think they are waiting for the "right time" to leave the system... ... but the reality is much tougher: You are institutionalized! Yep, think about it! You have become comfortable in a world that is destroying your values, taxes you to death, and demands THAT you ask for permission to do everything, even to exit the system itself. Knut Svanholm ∞/21M came to the studio fresh from a private dinner with President Nayib Bukele to deliver a hard truth: The door is unlocked, but you just refuse to walk through it. So, ask yourself, why? Like the inmates in Shawshank, you’ve fallen in love with your own cage. Knut calls this the "Shawshank" effect. You hate the walls at first, then you get used to them. Eventually, you depend on them. It is about the scary but simple realization that changes everything: "You can just do things." We didn't start Bitcoin Beach when the government made Bitcoin legal tender, we did it much earlier. We just did it! To actually unplug, it’s not enough to just buy and hold Bitcoin. Sure, that's a great first step, but it’s the willingness to look at your comfy and cozy Western life, be based and honest with yourself, and "pick up a spoon to start digging your way out." If you are tired of waiting for the "right time" to start living on your own terms, you need to hear this. (Link below 👇) Be honest: What is one big move you’ve been putting off because you’re waiting for "permission"?

Bitcoin Beach

36,882 просмотров • 6 месяцев назад

The most honest 3 minutes in TV history by Oliver Stone : Stone told reminded filmmakers that “you can be critical of your government and your society.” “You don’t have to fit in,” the Oscar-winner went on. “It’s fashionable now to take shots at Republicans and Trump and avoid the Obamas and Clintons. But remember this: In the 13 wars we’ve started over the last 30 years and the $14 trillion we’ve spent, and the hundreds of thousands of lives that have perished from this earth, remember that it wasn’t one leader, but a system, both Republican and Democrat. Call it what you will: the military industrial money media security complex. It’s a system that has been perpetuated under the guise that these are just wars justifiable in the name of our flag that flies so proudly.” Stone continued that our “country has become more prosperous for many but in the name of that wealth we cannot justify our system as a center for the world’s values. But we continue to create such chaos and wars. No need to go through the victims, but we know we’ve intervened in more than 100 countries with invasion, regime change, economic chaos. Or hired war. It’s war of some kind. In the end, it’s become a system leading to the death of this planet and the extinction of us all.” He concluded with advice based on his own experiences. “I’ve fought these people who practice war for most of my life. It’s a tiring game. And mostly you’ll get your a– kicked. With all the criticism and insults you’ll receive, and the flattery too, it’s important to remember, if you believe in what you’re saying and you can stay the course, you can make a difference,” he said. “I urge you to find a way to remain alone with yourself, listen to your silences, not always in a writer’s room. Try to find not what the crowd wants so you can be successful, but try instead to find the true inner meaning of your life here on earth, and never give up on your heart in your struggle for peace, decency, and telling the truth.”
3:14

The most honest 3 minutes in TV history by Oliver Stone : Stone told reminded filmmakers that “you can be critical of your government and your society.” “You don’t have to fit in,” the Oscar-winner went on. “It’s fashionable now to take shots at Republicans and Trump and avoid the Obamas and Clintons. But remember this: In the 13 wars we’ve started over the last 30 years and the $14 trillion we’ve spent, and the hundreds of thousands of lives that have perished from this earth, remember that it wasn’t one leader, but a system, both Republican and Democrat. Call it what you will: the military industrial money media security complex. It’s a system that has been perpetuated under the guise that these are just wars justifiable in the name of our flag that flies so proudly.” Stone continued that our “country has become more prosperous for many but in the name of that wealth we cannot justify our system as a center for the world’s values. But we continue to create such chaos and wars. No need to go through the victims, but we know we’ve intervened in more than 100 countries with invasion, regime change, economic chaos. Or hired war. It’s war of some kind. In the end, it’s become a system leading to the death of this planet and the extinction of us all.” He concluded with advice based on his own experiences. “I’ve fought these people who practice war for most of my life. It’s a tiring game. And mostly you’ll get your a– kicked. With all the criticism and insults you’ll receive, and the flattery too, it’s important to remember, if you believe in what you’re saying and you can stay the course, you can make a difference,” he said. “I urge you to find a way to remain alone with yourself, listen to your silences, not always in a writer’s room. Try to find not what the crowd wants so you can be successful, but try instead to find the true inner meaning of your life here on earth, and never give up on your heart in your struggle for peace, decency, and telling the truth.”

Angelo Giuliano 🇨🇭🇮🇹

203,724 просмотров • 2 лет назад