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Dr. Daniel Amen’s 23-second natural antidepressant stack (as effective as meds): Head-to-head studies show: • Saffron (the spice) = antidepressants • Walking fast (45 min, 4×/week) = antidepressants • High-dose omega-3 = antidepressants His advice: Start walking + omega-3 + saffron… and don’t believe every stupid thought your brain...

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Camus

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32,128 Aufrufe • vor 8 Monaten •via X (Twitter)

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The Alzheimer's Shield is REAL. And it's being ignored. New research reveals a staggering 73% of Alzheimer's cases could be PREVENTED. The key? A powerful nutritional synergy that mainstream medicine is overlooking. Here's the game-changing discovery👇 1. The Brain Shrinkage Crisis Your brain is literally SHRINKING. Why? Omega-3 levels have crashed. These fats are so vital, the more Omega-3 you have, the more physical brain matter you have. It's the foundation of cognition. 2. The "SMASH" Protocol You can't reverse the trend without the right fuel. The solution? SMASH it: - Salmon - Mackerel - Anchovies - Sardines - Herring These oily fish are your brain's best defense. 3. The Critical Co-Factor You're Missing But here's the plot twist Omega-3s are NOT a solo act. Oxford University researchers made a landmark discovery: Omega-3s and B vitamins are an inseparable duo. One DOES NOT work without the other. B12, critical for brain health and found in meat/fish/eggs, is poorly absorbed as we age. Vegans are at extreme risk with ZERO natural B12. 4. The 73% Reduction Protocol The Oxford study gave B vitamins to people with pre-dementia. The results were explosive, but ONLY in those with sufficient Omega-3. In this group, brain shrinkage was slashed by 73% in just one year. Let that sink in. Alzheimer's is brain shrinkage. They found a way to stop it. The Bottom Line: You must address BOTH. - No Omega-3? Your B vitamins can't do their job. - No B Vitamins? Your Omega-3 is ineffective. This is the powerful, synergistic shield your brain needs. It's not just about one pill or one food. It's about the alliance. Share this vital information. It could save a mind.
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The Alzheimer's Shield is REAL. And it's being ignored. New research reveals a staggering 73% of Alzheimer's cases could be PREVENTED. The key? A powerful nutritional synergy that mainstream medicine is overlooking. Here's the game-changing discovery👇 1. The Brain Shrinkage Crisis Your brain is literally SHRINKING. Why? Omega-3 levels have crashed. These fats are so vital, the more Omega-3 you have, the more physical brain matter you have. It's the foundation of cognition. 2. The "SMASH" Protocol You can't reverse the trend without the right fuel. The solution? SMASH it: - Salmon - Mackerel - Anchovies - Sardines - Herring These oily fish are your brain's best defense. 3. The Critical Co-Factor You're Missing But here's the plot twist Omega-3s are NOT a solo act. Oxford University researchers made a landmark discovery: Omega-3s and B vitamins are an inseparable duo. One DOES NOT work without the other. B12, critical for brain health and found in meat/fish/eggs, is poorly absorbed as we age. Vegans are at extreme risk with ZERO natural B12. 4. The 73% Reduction Protocol The Oxford study gave B vitamins to people with pre-dementia. The results were explosive, but ONLY in those with sufficient Omega-3. In this group, brain shrinkage was slashed by 73% in just one year. Let that sink in. Alzheimer's is brain shrinkage. They found a way to stop it. The Bottom Line: You must address BOTH. - No Omega-3? Your B vitamins can't do their job. - No B Vitamins? Your Omega-3 is ineffective. This is the powerful, synergistic shield your brain needs. It's not just about one pill or one food. It's about the alliance. Share this vital information. It could save a mind.

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Hip Thrust (1:44) [10 reps with a 3s hold at the top of each rep] - Start: Both feet on the ground, shoulders on the edge of a bench or couch, hips down. - Lift your hips to align your lower and upper bodies, and hold. Side Bridge (1:57) [10 reps/side] - Start: Side Plank position, legs stacked. - Lift your hips off the floor and hold when you reach the top. - Ensure your head stays aligned with your shoulders and hips. Avoid bending it forward to make the motion easier. - Adapt: Bend the lower leg. Day 5 Wall Slides (2:23) [10 reps] - Start: Stand in front of a wall with your forearms and hands flat behind you. - Be as close as you can to the wall, but you can take a few steps forward if you lack the mobility to keep your arms flat. - Straighten your arms while keeping them flat against the wall. Y-Raises (2:29) [10 reps with a 3s hold at the top] - Start: Lying on your stomach, arms in a Y position, thumbs toward the ceiling. - Lift your thumbs toward the ceiling and hold. - Lower back to the floor. T-Raises (2:41) [10 reps with a 3-second hold at the top] - Start: Lying on your stomach, arms in a T position, thumbs toward the ceiling. - Lift your arms toward the ceiling and hold. - Lower back to the floor. Day 6 Seated Toe Pointing (2:56) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet together. - Point your toes forward. - Point them toward you. Seated Ankle Rotations (3:02) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet apart. - Rotate your feet like a windshield wiper, going as deep as possible on either side. Reverse Plank (3:09) [Hold for 30-60 seconds] - Start: Ball of the feet on a step, heels hanging. You may hold on to a ramp or wall for added support. - Lower your heels as low as possible and hold at the bottom. - Lift your heels as high as possible. Day 7 Unilateral Chest Stretch (3:21) [30-60 seconds/arm] - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Cat-Cow Stretch (3:31) [10 reps] - Start: Hands and knees on the floor. - Round your lower back like a cat (pulling it toward the ceiling) and hold. - Push it down as much as possible and hold. Wide Leg Adductor Stretch (3:38) [30-60 seconds] - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Hold the position. // Start your New Year's resolutions with these quick posture workouts. You'll build up the foundations needed to withstand 2024 and crush your goals. Have an excellent weekend!
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These quick workouts are for people who want to improve their postures. The exercises target the weakened foundations pulling your body out of alignment. The sessions are short yet effective. Use the workouts to raise yourself to the next level before the new year starts. Instructions: - Do the exercises as a circuit, or one at a time if you find the circuit format too challenging. - Repeat the circuit or each exercise 3 to 4 times. - The sessions are light enough that you can done daily. Follow the sequence from Day 1 to Day 7 in order. - Ideally done at the start of your day or at the end. Day 1: Kneeling T-Spine Stretch (0:06) [ 10 reps/side ] - Start: Kneeling, one hand on the floor. - Slide your straight arm under your torso. - Reach as far forward as possible. - Keep your hips squared throughout the motion. Kneeling T-Spine Rotation (0:12) [10 reps/side] - Start: Kneeling, one hand on the floor, the other behind your head. - Rotate inward to point your elbow toward the floor. - Rotate outward to point your elbow toward the ceiling. - You may not have the mobility to go all the way up. Stop when you reach your max, and do not force it. Supine Around The World (0:18) [10-20 reps/side] - Start: Lying on your back, arms by your sides, palms toward the ceiling. - Rotate your arms back to have your hands pointing behind you. Day 2 Side-Lying Quad Stretch (0:27) [30-60 seconds/leg] - Start: Lying on your side, legs stacked. - Grab your ankle and pull your foot toward you. - Use a towel or elastic band if you cannot reach your ankle. Hip Bridge, Feet on Bench (0:37) [10 reps with a 3s hold at the top of each rep] - Start: Lying on your back, feet on an elevated surface like a bench, couch, or chair. - Lift your hips off the floor to align your upper and lower bodies. - Adapt: If you cannot lift all the way, do the same exercise with your feet on the floor. - Adapt: If this variation is too easy, do one leg at a time. Dynamic Hip Extension Plank (0:49) [ 10-20 reps/leg] - Start: Push-up position. - Lift one leg as high as possible, keeping it straight. - Alternate legs. - Adapt: Rest on your forearms if you struggle to hold the push-up position. Day 3 Sky Reach (1:04) [10 reps/side] - Start: Deep Squat position - Rotate one arm to have your hand pointing toward the ceiling or as close as you can reach. - Do not force the range of motion if you block before that. - Alternate arms. - Adapt: Kneeling variation. Side-Lying External Rotation (1:21) [10 reps/arm] - Start: Lying on your side, one hand supports your head, and the other holds a dumbbell or any weighted object if you lack equipment. - Rotate the weight directly above your body while keeping your arm locked to your torso. Bent-Over Reverse Flys (1:28) [20 reps] Start: Bend forward, arms hanging down. Ensure your back is straight and your hips are held high. Lift your arms to shoulder level and keep them straight. Adapt: Add weights if bodyweight is too easy. Day 4 Deep Squat (1:36) [10 reps] - Start: Feet slightly wider than hips apart. Inhale first, then hold it in. - Lead the motion by sliding your knees forward and letting your hips naturally fold. - Go as low as your body allows, then push back up. - Exhale on the way up. - Adapt: Hold onto something stable to help you go lower. Hip Thrust (1:44) [10 reps with a 3s hold at the top of each rep] - Start: Both feet on the ground, shoulders on the edge of a bench or couch, hips down. - Lift your hips to align your lower and upper bodies, and hold. Side Bridge (1:57) [10 reps/side] - Start: Side Plank position, legs stacked. - Lift your hips off the floor and hold when you reach the top. - Ensure your head stays aligned with your shoulders and hips. Avoid bending it forward to make the motion easier. - Adapt: Bend the lower leg. Day 5 Wall Slides (2:23) [10 reps] - Start: Stand in front of a wall with your forearms and hands flat behind you. - Be as close as you can to the wall, but you can take a few steps forward if you lack the mobility to keep your arms flat. - Straighten your arms while keeping them flat against the wall. 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You may hold on to a ramp or wall for added support. - Lower your heels as low as possible and hold at the bottom. - Lift your heels as high as possible. Day 7 Unilateral Chest Stretch (3:21) [30-60 seconds/arm] - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Cat-Cow Stretch (3:31) [10 reps] - Start: Hands and knees on the floor. - Round your lower back like a cat (pulling it toward the ceiling) and hold. - Push it down as much as possible and hold. Wide Leg Adductor Stretch (3:38) [30-60 seconds] - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Hold the position. // Start your New Year's resolutions with these quick posture workouts. You'll build up the foundations needed to withstand 2024 and crush your goals. Have an excellent weekend!

Alex Bernier

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Miles Deutscher

92,735 Aufrufe • vor 2 Monaten

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Just watched Steven Bartlett get absolutely SCHOOLED by Dr. Boz in 6 minutes that will probably age-reversing-pilled half of the internet today She looked him dead in the eye and said: “I’ve been practicing 25 years. Parkinson’s has 3,500 of my patients. I have ZERO. Because Parkinson’s only wins when you let the trash pile up in your brain for decades… and then act shocked when the diagnosis hits.” Her exact words: “The slow death of your brain doesn’t announce itself. It starts with: - the belly fat that won’t shift - joints that ache “for no reason” - brain fog at 3 pm - joy slowly draining from life - waking up tired even after 8 hours” That’s not “getting old”. That’s trash in your brain you still have time to take out. Then she roasted Steven’s eating pattern live on air: “Pasta + late dinner? One bite after 6 pm costs you like TEN bites at breakfast when you’re over 40. Your insulin is still screaming at 3 am. That’s how you age in fast-forward.” Her fix? Dead simple: - Finish eating by 6-7 pm (non-negotiable as you age) - Give your body 16+ hours without food regularly - Trigger autophagy = your brain’s trash disposal service - Watch mood, energy, focus, and waistline transform in months She ended with this line that gave me chills: “At 54 I want to be as sharp, energetic and alive as Steven is right now. Most people are decaying. I want to be accelerating.” If you only watch ONE health clip this year, make it these 6 minutes. Your 54-year-old self is begging you to hit play. Who’s committing to their last bite before 7 pm tonight? (Just sharing a public conversation between Steven Bartlett & Dr. Annette Bosworth, MD — no medical advice, just a wake-up call everyone’s talking about)

Teddy - PolyBackTest.com

470,921 Aufrufe • vor 2 Monaten

Just watched Steven Bartlett get absolutely SCHOOLED by Dr. Boz in 6 minutes that will probably age-reversing-pilled half of the internet today She looked him dead in the eye and said: “I’ve been practicing 25 years. Parkinson’s has 3,500 of my patients. I have ZERO. Because Parkinson’s only wins when you let the trash pile up in your brain for decades… and then act shocked when the diagnosis hits.” Her exact words: “The slow death of your brain doesn’t announce itself. It starts with: - the belly fat that won’t shift - joints that ache “for no reason” - brain fog at 3 pm - joy slowly draining from life - waking up tired even after 8 hours” That’s not “getting old”. That’s trash in your brain you still have time to take out. Then she roasted Steven’s eating pattern live on air: “Pasta + late dinner? One bite after 6 pm costs you like TEN bites at breakfast when you’re over 40. Your insulin is still screaming at 3 am. That’s how you age in fast-forward.” Her fix? Dead simple: - Finish eating by 6-7 pm (non-negotiable as you age) - Give your body 16+ hours without food regularly - Trigger autophagy = your brain’s trash disposal service - Watch mood, energy, focus, and waistline transform in months She ended with this line that gave me chills: “At 54 I want to be as sharp, energetic and alive as Steven is right now. Most people are decaying. I want to be accelerating.” If you only watch ONE health clip this year, make it these 6 minutes. Your 54-year-old self is begging you to hit play. Who’s committing to their last bite before 7 pm tonight? (Just sharing a public conversation between Steven Bartlett & Dr. Annette Bosworth, MD — no medical advice, just a wake-up call everyone’s talking about)
6:06

Just watched Steven Bartlett get absolutely SCHOOLED by Dr. Boz in 6 minutes that will probably age-reversing-pilled half of the internet today She looked him dead in the eye and said: “I’ve been practicing 25 years. Parkinson’s has 3,500 of my patients. I have ZERO. Because Parkinson’s only wins when you let the trash pile up in your brain for decades… and then act shocked when the diagnosis hits.” Her exact words: “The slow death of your brain doesn’t announce itself. It starts with: - the belly fat that won’t shift - joints that ache “for no reason” - brain fog at 3 pm - joy slowly draining from life - waking up tired even after 8 hours” That’s not “getting old”. That’s trash in your brain you still have time to take out. Then she roasted Steven’s eating pattern live on air: “Pasta + late dinner? One bite after 6 pm costs you like TEN bites at breakfast when you’re over 40. Your insulin is still screaming at 3 am. That’s how you age in fast-forward.” Her fix? Dead simple: - Finish eating by 6-7 pm (non-negotiable as you age) - Give your body 16+ hours without food regularly - Trigger autophagy = your brain’s trash disposal service - Watch mood, energy, focus, and waistline transform in months She ended with this line that gave me chills: “At 54 I want to be as sharp, energetic and alive as Steven is right now. Most people are decaying. I want to be accelerating.” If you only watch ONE health clip this year, make it these 6 minutes. Your 54-year-old self is begging you to hit play. Who’s committing to their last bite before 7 pm tonight? (Just sharing a public conversation between Steven Bartlett & Dr. Annette Bosworth, MD — no medical advice, just a wake-up call everyone’s talking about)

Camus

1,648,500 Aufrufe • vor 10 Monaten

This seven-day stretching routine is for tense people. You relax your mind by clearing the excess pressure stored in your body. The stretches target typical tension hot spots and create more space around your joints. Turn your stress around in less than 15 mins/day: Day 1 Prone Around the World (0:06) 3 x 10-20 reps - Start: Lying face down on the floor, arms straight by your sides, palms facing sideways. - Rotate your arms to have them ahead of you with your palms facing the floor. - Return to starting position. - This stretch is dynamic - Repeat 10-20x Standing Quad Stretch (0:12) Hold for 30-60s/leg - Start: Standing next to a wall. - Grab your ankle and pull it toward you, hold. Calf Wall Stretch (0:22) 3 x 30-60s - Start: Hands on a wall, one foot ahead of the other. - Align the front foot with the other and hold. - Ensure your legs are straight, knees locked. Day 2 Standing Chest Stretch (0:32) Hold for 30-60s/arm - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Lying Crossed-Leg Stretch (0:41) Hold for 30-60s/leg - Start: Lying on your back with one foot on the opposite knee. - Grab the uncrossed leg below the knee and pull it toward you. - Hold this position. Lying Leg-Up Hamstring Stretch (0:51) Hold for 30-60s/leg - Start: Lying on your back with one leg bent and the other flat. - Grab your leg underneath your knee with both hands. - Straighten your leg and pull it toward you, then hold. Day 3 Cobra Stretch (1:00) Hold for 30-60s - Start: Lying on your stomach, hands flat in front of you, arms bent like a push-up. - Use your hands to straighten your arms and push your torso off the floor, bringing your head as high as possible. - Look up and hold. Standing Wrist flexor Stretch (1:11) Hold for 30-60s - Start: Standing up, one arm in front of you with your palm facing the ceiling. - Use your other hand to pull your fingers toward you and hold, then switch sides. Sitting Toe Pointing Stretch (1:20) Hold for 30-60s - Start: Sit on the floor with your legs straight ahead. - Point your toes forward and hold, then point them toward you and hold. Day 4 Supine Around the World (1:36) Repeat 10-20x - Start: Lying on your back, arms straight by your sides, palms facing up. - Rotate your arms to have them behind you. - Return to starting position. - Repeat 10-20x All-Fours Quad Stretch (1:42) Hold for 30-60s/leg - Start: Hands and knees on the floor. - Grab one ankle and pull it towards you. Hold. - Use an elastic or a towel if you cannot reach your ankle. Lying Leg Tuck Hip Stretch (1:52) Hold for 30-60s/leg - Start: Hands and knees on the floor. - Straighten one leg toward the back, and cross the other in front of you. - Hold this position. Day 5 Kneeling Lat Dynamic Stretch (2:04) Repeat 10-20x - Start: Hands and knees on the floor. Palm up. - Slide one arm as far forward as possible. - Return to starting position. - This stretch is dynamic - Repeat 10-20x. Dynamic Overhead Chest Stretch (2:10) Repeat 10-20x - Start: Standing, arms by your sides. - Lift your arms above and behind your head, hands together. - Lower them back by your sides. - This stretch is dynamic - Repeat 10-20x. Deep Split Squat (2:17) Repeat 10-20x - Start: Standing in a split position, front foot flat, the other foot has heel off the floor, torso upright. - Drive your knee past your toes, keeping the back leg as straight as possible. You may have to bend your knee is too stiff. - This stretch is dynamic - Repeat 10-12x. Day 6 Overhead Triceps Stretch (2:26) Hold for 30-60s/arm - Start: Standing, put your hand behind your head. - Pull your elbow with your other as far down as possible. - Hold. Kneeling Back Rotation Stretch (2:35) Hold for 30-60s/side - Start: Knees and one hand on the floor. - Rotate your arm to point toward the ceiling or, as close as possible to that position, hold it at the top. Kneeling Calf-Ham Stretch (2:44) Hold for 30-60s/leg - Start: One knee on the floor, the other leg straight ahead of you with toes pointing toward the ceiling. - Lean forward to touch your toes or get as close to them as possible. - Do not force it. - Hold where your range of motion stops. Day 7 Deep Squat Twist (2:57) Repeat 10-20x/side - Start: Deep Squat position, elbows against your knees. - Rotate one arm toward the ceiling or as close as possible. - Rotate back to the starting position, then repeat on the opposite side. - Do not force the range of motion. Dynamic Kneeling Neck Stretch (3:05) Repeat 10-20x - Start: Hands and knees on the floor. - Lift your chin as high as possible. - Lower your head back to the starting position. - Do not force it any higher than you can reach. - This stretch is dynamic - Repeat 10-20x. Wide Leg Adductor Stretch (3:14) Hold for 30-60s - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Walk your hands as far forward as possible. - Hold the position. - Do not force the range of motion. // The goal of this routine is to show you a simple way to calm your body and mind during times of stress, while improving your mobility and protecting yourself from future chronic pain. You don't have to aspire to bend like a pretzel to benefit from the powers of stretching. Start today, and you'll feel like a different person by the end of the week.
3:25

This seven-day stretching routine is for tense people. You relax your mind by clearing the excess pressure stored in your body. The stretches target typical tension hot spots and create more space around your joints. Turn your stress around in less than 15 mins/day: Day 1 Prone Around the World (0:06) 3 x 10-20 reps - Start: Lying face down on the floor, arms straight by your sides, palms facing sideways. - Rotate your arms to have them ahead of you with your palms facing the floor. - Return to starting position. - This stretch is dynamic - Repeat 10-20x Standing Quad Stretch (0:12) Hold for 30-60s/leg - Start: Standing next to a wall. - Grab your ankle and pull it toward you, hold. Calf Wall Stretch (0:22) 3 x 30-60s - Start: Hands on a wall, one foot ahead of the other. - Align the front foot with the other and hold. - Ensure your legs are straight, knees locked. Day 2 Standing Chest Stretch (0:32) Hold for 30-60s/arm - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Lying Crossed-Leg Stretch (0:41) Hold for 30-60s/leg - Start: Lying on your back with one foot on the opposite knee. - Grab the uncrossed leg below the knee and pull it toward you. - Hold this position. Lying Leg-Up Hamstring Stretch (0:51) Hold for 30-60s/leg - Start: Lying on your back with one leg bent and the other flat. - Grab your leg underneath your knee with both hands. - Straighten your leg and pull it toward you, then hold. Day 3 Cobra Stretch (1:00) Hold for 30-60s - Start: Lying on your stomach, hands flat in front of you, arms bent like a push-up. - Use your hands to straighten your arms and push your torso off the floor, bringing your head as high as possible. - Look up and hold. Standing Wrist flexor Stretch (1:11) Hold for 30-60s - Start: Standing up, one arm in front of you with your palm facing the ceiling. - Use your other hand to pull your fingers toward you and hold, then switch sides. Sitting Toe Pointing Stretch (1:20) Hold for 30-60s - Start: Sit on the floor with your legs straight ahead. - Point your toes forward and hold, then point them toward you and hold. Day 4 Supine Around the World (1:36) Repeat 10-20x - Start: Lying on your back, arms straight by your sides, palms facing up. - Rotate your arms to have them behind you. - Return to starting position. - Repeat 10-20x All-Fours Quad Stretch (1:42) Hold for 30-60s/leg - Start: Hands and knees on the floor. - Grab one ankle and pull it towards you. Hold. - Use an elastic or a towel if you cannot reach your ankle. Lying Leg Tuck Hip Stretch (1:52) Hold for 30-60s/leg - Start: Hands and knees on the floor. - Straighten one leg toward the back, and cross the other in front of you. - Hold this position. Day 5 Kneeling Lat Dynamic Stretch (2:04) Repeat 10-20x - Start: Hands and knees on the floor. Palm up. - Slide one arm as far forward as possible. - Return to starting position. - This stretch is dynamic - Repeat 10-20x. Dynamic Overhead Chest Stretch (2:10) Repeat 10-20x - Start: Standing, arms by your sides. - Lift your arms above and behind your head, hands together. - Lower them back by your sides. - This stretch is dynamic - Repeat 10-20x. Deep Split Squat (2:17) Repeat 10-20x - Start: Standing in a split position, front foot flat, the other foot has heel off the floor, torso upright. - Drive your knee past your toes, keeping the back leg as straight as possible. You may have to bend your knee is too stiff. - This stretch is dynamic - Repeat 10-12x. Day 6 Overhead Triceps Stretch (2:26) Hold for 30-60s/arm - Start: Standing, put your hand behind your head. - Pull your elbow with your other as far down as possible. - Hold. Kneeling Back Rotation Stretch (2:35) Hold for 30-60s/side - Start: Knees and one hand on the floor. - Rotate your arm to point toward the ceiling or, as close as possible to that position, hold it at the top. Kneeling Calf-Ham Stretch (2:44) Hold for 30-60s/leg - Start: One knee on the floor, the other leg straight ahead of you with toes pointing toward the ceiling. - Lean forward to touch your toes or get as close to them as possible. - Do not force it. - Hold where your range of motion stops. Day 7 Deep Squat Twist (2:57) Repeat 10-20x/side - Start: Deep Squat position, elbows against your knees. - Rotate one arm toward the ceiling or as close as possible. - Rotate back to the starting position, then repeat on the opposite side. - Do not force the range of motion. Dynamic Kneeling Neck Stretch (3:05) Repeat 10-20x - Start: Hands and knees on the floor. - Lift your chin as high as possible. - Lower your head back to the starting position. - Do not force it any higher than you can reach. - This stretch is dynamic - Repeat 10-20x. Wide Leg Adductor Stretch (3:14) Hold for 30-60s - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Walk your hands as far forward as possible. - Hold the position. - Do not force the range of motion. // The goal of this routine is to show you a simple way to calm your body and mind during times of stress, while improving your mobility and protecting yourself from future chronic pain. You don't have to aspire to bend like a pretzel to benefit from the powers of stretching. Start today, and you'll feel like a different person by the end of the week.

Alex Bernier

388,104 Aufrufe • vor 2 Jahren

Use these tips to PERFECT your 45° Extensions and BULLETPROOF your Lower Back/Hamstrings/Glutes: 1) Set pad height so the top is at the base of your pelvis — this will give the hips freedom to move/ensure range of motion isn’t restricted 2) Neutral neck/spine — keep gaze fixed straight ahead 3) Bend at the waist 4) ROM ends at bottom just prior to back rounding (NO dynamic movement of the spine i.e. flexion) 5) Keep legs as straight as possible if you’re trying to bias Hams….bent knees encouraged if trying to bias Glutes 6) Bias will also depend angle of the base (steeper is more Hams…less steep is more Glutes) 7) Turn toes out so they’re at maybe 60° if trying to bias the Glutes…keep closer to 90° if trying to bias Hams 8) The pulley/plate loaded machine setup provides the best potential for loading but if you don’t have access to that, hold a plate AT YOUR HEAD to load this exercise or with your arms extended (as long as it doesn’t bottom out ROM too early)…if the weight you can hold isn’t enough, rock with single leg 9) As always, control the eccentric and act explosively (while still maintaining control) on the concentric 10) Refrain from HYPEREXTENDING at the top…just reach hip extension and start your descent 11) 5ish to 10ish rep range @ 0-2 RIR is ideal…1-3ish sets 1-2ish x per week
0:26

Use these tips to PERFECT your 45° Extensions and BULLETPROOF your Lower Back/Hamstrings/Glutes: 1) Set pad height so the top is at the base of your pelvis — this will give the hips freedom to move/ensure range of motion isn’t restricted 2) Neutral neck/spine — keep gaze fixed straight ahead 3) Bend at the waist 4) ROM ends at bottom just prior to back rounding (NO dynamic movement of the spine i.e. flexion) 5) Keep legs as straight as possible if you’re trying to bias Hams….bent knees encouraged if trying to bias Glutes 6) Bias will also depend angle of the base (steeper is more Hams…less steep is more Glutes) 7) Turn toes out so they’re at maybe 60° if trying to bias the Glutes…keep closer to 90° if trying to bias Hams 8) The pulley/plate loaded machine setup provides the best potential for loading but if you don’t have access to that, hold a plate AT YOUR HEAD to load this exercise or with your arms extended (as long as it doesn’t bottom out ROM too early)…if the weight you can hold isn’t enough, rock with single leg 9) As always, control the eccentric and act explosively (while still maintaining control) on the concentric 10) Refrain from HYPEREXTENDING at the top…just reach hip extension and start your descent 11) 5ish to 10ish rep range @ 0-2 RIR is ideal…1-3ish sets 1-2ish x per week

Dean Turner

43,168 Aufrufe • vor 2 Monaten

Overwhelming thoughts You feel panic or uncertainty when faced with an overwhelming thought, a painful emotion, or a trigger from your past. Doubts flood your mind: I don’t know how to handle this. What if I mess it up? What if it’s already too late to change this part of my life? This is just who I am. Why should I try to change now? Maybe I’m not strong enough. But here’s the truth: You’re ready. You are well trained, equipped with everything you need, and mentally prepared for what’s going to happen when you start operating. Equally important is what will happen if you don’t operate: Things will stay the same or get worse because the default process is also a type of self–brain surgery. The sad truth is that default leads to decline and that choosing not to change is choosing to stay the same. You see, neuroplasticity works all the time in your brain, and response to every thought you have, whether you take charge of the process or not. So when those automatic and negative thoughts pop into your head, and you accept them without critically, examining them or challenging them to replace them with something more true, your brain wires them in as if they are true. The bottom line? You're either getting better at staying the same/getting worse, or you're getting better at getting better. Self-brain surgeons get better at getting better. The ninth Commandment of self-brain surgery is this: I must believe that I'm getting better at what I'm doing. II Timothy 1:7 says God did not give you a spirit of fear, but of power, of love, and of a sound mind. II Peter 1:3 sad that his divine power has given you everything you need for your life. So what's going to have the final say for you? Your automatic thoughts that research suggests are almost always wrong? Or scripture, which never changes and reflects the timeless truth of God's plan for you and is being validated every day by 21st-century neuroscience findings. Let's get better at getting better together. Hit that follow button, save this for later when you need to remember something true, and share it with a friend who needs to believe that they really can get better. And click the link in my bio to learn more about my New York Times best seller, The Life-Changing Art of Self-Brain Surgery. #neuroscience #selfbrainsurgery #neurosurgeon #mentalhealth
1:59

Overwhelming thoughts You feel panic or uncertainty when faced with an overwhelming thought, a painful emotion, or a trigger from your past. Doubts flood your mind: I don’t know how to handle this. What if I mess it up? What if it’s already too late to change this part of my life? This is just who I am. Why should I try to change now? Maybe I’m not strong enough. But here’s the truth: You’re ready. You are well trained, equipped with everything you need, and mentally prepared for what’s going to happen when you start operating. Equally important is what will happen if you don’t operate: Things will stay the same or get worse because the default process is also a type of self–brain surgery. The sad truth is that default leads to decline and that choosing not to change is choosing to stay the same. You see, neuroplasticity works all the time in your brain, and response to every thought you have, whether you take charge of the process or not. So when those automatic and negative thoughts pop into your head, and you accept them without critically, examining them or challenging them to replace them with something more true, your brain wires them in as if they are true. The bottom line? You're either getting better at staying the same/getting worse, or you're getting better at getting better. Self-brain surgeons get better at getting better. The ninth Commandment of self-brain surgery is this: I must believe that I'm getting better at what I'm doing. II Timothy 1:7 says God did not give you a spirit of fear, but of power, of love, and of a sound mind. II Peter 1:3 sad that his divine power has given you everything you need for your life. So what's going to have the final say for you? Your automatic thoughts that research suggests are almost always wrong? Or scripture, which never changes and reflects the timeless truth of God's plan for you and is being validated every day by 21st-century neuroscience findings. Let's get better at getting better together. Hit that follow button, save this for later when you need to remember something true, and share it with a friend who needs to believe that they really can get better. And click the link in my bio to learn more about my New York Times best seller, The Life-Changing Art of Self-Brain Surgery. #neuroscience #selfbrainsurgery #neurosurgeon #mentalhealth

Dr. Lee Warren

17,336 Aufrufe • vor 15 Tagen

People today walk around with the stiffest hips, and the implications are disastrous. You set yourself up for chronic pain and bad posture for the rest of your life. Take control now before it's too late. These 10 stretches will free your hips from their misery: The best time to do these stretches is before bed, as you unload all the tension accumulated throughout the day and achieve a deeper sleep. 1 - Half Frog Stretch (0:06) 3 x 30-60s/side This one is excellent for your inner thighs and hip flexors. You also stretch your abdominals. 2 - Seated Crossed Leg Reach Forward Stretch (0:14) 3 x 30-60s This stretch also hits the lats that sit right above your hips. Some of you may be unable to reach forward with your legs crossed. The first milestone is to touch the floor with your hands and then slide them forward. 3 - Seated Pigeon Stretch (0:23) 3 x 30-60s/leg Today, one of my clients felt a massive pull just by crossing his leg and pushing down. Forget leaning forward! The goal is to bring your chest down to your leg while keeping your back straight. Push your hips back toward the wall behind you to lower your torso. 4 - Seated Glute Strech (0:32) 3 x 30-60s/leg The difference between this stretch and the Seated Pigeon is that you curl your upper back to lower your head to your leg. 5 - Lying Glute Stretch (0:43) 3 x 30-60s/leg Lying on your back with one leg crossed. Pull the other leg toward your chest and hold. 6 - Pigeon Stretch (0:52) 3 x 30-60s/leg This stretch never fails to open my clients' hips, though many will feel enough of a pull by simply crossing one leg. The goal is to reach forward and lower your torso parallel to the floor. 7 - Glute Bridge with External Rotation (1:00) 3 x 10-12/leg This one is great because you strengthen one leg and stretch the other. Due to a lack of strength or mobility, you might have to rotate with a bent leg before moving onto a straightened one. 8 - Frog Stretch (1:05) 3 x 30-60s The frog stretch is amazing for your inner thigh muscles. Start kneeling with your elbows on the floor and your feet pointing outward. Slide backward and hold. 9 - Crossed-Leg Glute Bridge (1:14) 3 x 30-60s/leg Here is another Glute Bridge variation where you strengthen one leg and stretch the other. You feel the hip opening up at the top, so hold it there and rotate your knee away from your body to increase the pull. 10 - V Stretch (1:23) 3 x 30-60s You can do this stretch with your legs up in the air or against a wall. // Start taking care of your hips now before they turn into stone. Reversing the stiffness becomes much more painful and takes much longer if you let it fester over the years. You'll feel much more relaxed and move smoother once you eliminate all the excess pressure.
1:35

People today walk around with the stiffest hips, and the implications are disastrous. You set yourself up for chronic pain and bad posture for the rest of your life. Take control now before it's too late. These 10 stretches will free your hips from their misery: The best time to do these stretches is before bed, as you unload all the tension accumulated throughout the day and achieve a deeper sleep. 1 - Half Frog Stretch (0:06) 3 x 30-60s/side This one is excellent for your inner thighs and hip flexors. You also stretch your abdominals. 2 - Seated Crossed Leg Reach Forward Stretch (0:14) 3 x 30-60s This stretch also hits the lats that sit right above your hips. Some of you may be unable to reach forward with your legs crossed. The first milestone is to touch the floor with your hands and then slide them forward. 3 - Seated Pigeon Stretch (0:23) 3 x 30-60s/leg Today, one of my clients felt a massive pull just by crossing his leg and pushing down. Forget leaning forward! The goal is to bring your chest down to your leg while keeping your back straight. Push your hips back toward the wall behind you to lower your torso. 4 - Seated Glute Strech (0:32) 3 x 30-60s/leg The difference between this stretch and the Seated Pigeon is that you curl your upper back to lower your head to your leg. 5 - Lying Glute Stretch (0:43) 3 x 30-60s/leg Lying on your back with one leg crossed. Pull the other leg toward your chest and hold. 6 - Pigeon Stretch (0:52) 3 x 30-60s/leg This stretch never fails to open my clients' hips, though many will feel enough of a pull by simply crossing one leg. The goal is to reach forward and lower your torso parallel to the floor. 7 - Glute Bridge with External Rotation (1:00) 3 x 10-12/leg This one is great because you strengthen one leg and stretch the other. Due to a lack of strength or mobility, you might have to rotate with a bent leg before moving onto a straightened one. 8 - Frog Stretch (1:05) 3 x 30-60s The frog stretch is amazing for your inner thigh muscles. Start kneeling with your elbows on the floor and your feet pointing outward. Slide backward and hold. 9 - Crossed-Leg Glute Bridge (1:14) 3 x 30-60s/leg Here is another Glute Bridge variation where you strengthen one leg and stretch the other. You feel the hip opening up at the top, so hold it there and rotate your knee away from your body to increase the pull. 10 - V Stretch (1:23) 3 x 30-60s You can do this stretch with your legs up in the air or against a wall. // Start taking care of your hips now before they turn into stone. Reversing the stiffness becomes much more painful and takes much longer if you let it fester over the years. You'll feel much more relaxed and move smoother once you eliminate all the excess pressure.

Alex Bernier

413,427 Aufrufe • vor 2 Jahren

Michael Saylor's end game is to buy $3 trillion worth of #Bitcoin! 👀 Microstrategy could, CONSERVATIVELY, own approximately 16% of the total Bitcoin Supply or 3,439,002 Bitcoin!! For those that think this is a MOONBOI projection, listen to the video clip below, VERY CLOSELY, and you will hear him say that he plans on buying $3 trillion worth of Bitcoin 🤯 Even if Saylor buys $3 trillion worth of Bitcoin, at an average price of $1 million per coin, he would be able to buy 3,000,000 Bitcoin! Check my math! This would CONSERVATIVELY bring his total Bitcoin holdings to 3,444,262, or 16% of the total Bitcoin Supply!! Saylor could single handedly jack the price of Bitcoin to $1 million per coin and Samson Mow's Omega candle could be coming in 2025. What going to happen when Nation States, Google, Amazon, Facebook and billions of people complement Saylor's $3 trillion purchase? What is bigger than an omega candle? I asked GROK and it doesn't even know! 😂 I think we should name it the ♾️ candle. This would be representative of Wicked's Stock to Fomo model (see graphic below) and his post: Saylor has said he is going to double his $42 Billion Bitcoin investment at least 4 times and here is how this could lead to him acquiring more than 4 million Bitcoin in 2025: Q1 2025 - Raise $84 Billion to buy 700,000 Bitcoin at average price of $120k/Bitcoin. Q2 2025 - Raise $168 Billion to buy 988,235 Bitcoin at average price of $170k/Bitcoin Q3 2025 - Raise $336 Billion to buy 1,050,000 Bitcoin at average price of $320k/Bitcoin Q4 2025 - Raise $672 Billion to buy 1,680,000 Bitcoin at average price of $400k/Bitcoin In one year there is the possibility that he could REALISTICALLY buy 4,418,235 Bitcoin!! I say "realistically" because the demand for Saylor's $42 Billion equity raise was so great that he is going to be able to use it all up in 3-4 months instead of the projected 3 years!!🤯 This would bring their current Bitcoin holdings of 444,262 Bitcoin to 4,857,237!!!! Or 23% of all Bitcoin!! Calculations are based on our post below: We are closer to $1 million Bitcoin than you think. I believe we will get to this price sooner than Wicked 's projected date of 4/4/2030. I agree with Samson that we get to $1 million per coin by the end of 2025! Hold on to your hat, because we are about to experience exponential, LIFTOFF. To understand exponential growth, envision yourself holding two very powerful magnets. As you start to bring the two magnets together, it gets harder to hold them apart and all of a sudden, BAM, they clap together! This is what we are about to experience, a SUDDEN BAM, in the price of Bitcoin as adoption goes from <1% to 10% in a very short time frame. Now you may better understand why Saylor is frantically, but intelligently, trying to buy $42 Billion of Bitcoin. As an engineer he understands what exponential demand will cause to the price of a finite commodity. Saylor has been on record as saying that "he will be buying the top forever." Don't ever underestimate an astro/aeronautical MIT engineer.
0:36

Michael Saylor's end game is to buy $3 trillion worth of #Bitcoin! 👀 Microstrategy could, CONSERVATIVELY, own approximately 16% of the total Bitcoin Supply or 3,439,002 Bitcoin!! For those that think this is a MOONBOI projection, listen to the video clip below, VERY CLOSELY, and you will hear him say that he plans on buying $3 trillion worth of Bitcoin 🤯 Even if Saylor buys $3 trillion worth of Bitcoin, at an average price of $1 million per coin, he would be able to buy 3,000,000 Bitcoin! Check my math! This would CONSERVATIVELY bring his total Bitcoin holdings to 3,444,262, or 16% of the total Bitcoin Supply!! Saylor could single handedly jack the price of Bitcoin to $1 million per coin and Samson Mow's Omega candle could be coming in 2025. What going to happen when Nation States, Google, Amazon, Facebook and billions of people complement Saylor's $3 trillion purchase? What is bigger than an omega candle? I asked GROK and it doesn't even know! 😂 I think we should name it the ♾️ candle. This would be representative of Wicked's Stock to Fomo model (see graphic below) and his post: Saylor has said he is going to double his $42 Billion Bitcoin investment at least 4 times and here is how this could lead to him acquiring more than 4 million Bitcoin in 2025: Q1 2025 - Raise $84 Billion to buy 700,000 Bitcoin at average price of $120k/Bitcoin. Q2 2025 - Raise $168 Billion to buy 988,235 Bitcoin at average price of $170k/Bitcoin Q3 2025 - Raise $336 Billion to buy 1,050,000 Bitcoin at average price of $320k/Bitcoin Q4 2025 - Raise $672 Billion to buy 1,680,000 Bitcoin at average price of $400k/Bitcoin In one year there is the possibility that he could REALISTICALLY buy 4,418,235 Bitcoin!! I say "realistically" because the demand for Saylor's $42 Billion equity raise was so great that he is going to be able to use it all up in 3-4 months instead of the projected 3 years!!🤯 This would bring their current Bitcoin holdings of 444,262 Bitcoin to 4,857,237!!!! Or 23% of all Bitcoin!! Calculations are based on our post below: We are closer to $1 million Bitcoin than you think. I believe we will get to this price sooner than Wicked 's projected date of 4/4/2030. I agree with Samson that we get to $1 million per coin by the end of 2025! Hold on to your hat, because we are about to experience exponential, LIFTOFF. To understand exponential growth, envision yourself holding two very powerful magnets. As you start to bring the two magnets together, it gets harder to hold them apart and all of a sudden, BAM, they clap together! This is what we are about to experience, a SUDDEN BAM, in the price of Bitcoin as adoption goes from <1% to 10% in a very short time frame. Now you may better understand why Saylor is frantically, but intelligently, trying to buy $42 Billion of Bitcoin. As an engineer he understands what exponential demand will cause to the price of a finite commodity. Saylor has been on record as saying that "he will be buying the top forever." Don't ever underestimate an astro/aeronautical MIT engineer.

Satoshi’s Journal

280,462 Aufrufe • vor 1 Jahr

People with weak cores struggle to stabilize their bodies when they walk. Every step you take sends a little punch up your leg into your hip and lower back. Planks with one or more support points removed to expose this weakness. Use these 12 exercises to strengthen your core: 1 - Bird-Dog (0:06) 3 x 10/side Beginners start with this exercise because removing two support points with your knees on the floor is easier. The goal is to straighten the opposing arm and leg. A client wobbled when she removed her two support points today, which humbled her. 2 - Front Plank with Leg Lift, Elbows (0:15) 3 x 10/side The second plank involves lifting one leg at a time. Being on your elbows is easier than your straightened arms, so I'll first have people familiarize themselves with this position. Lift your leg as high as you can without swinging too much. Hold at the top for a few seconds to increase the burn. 3 - Front Plank with Arm/Leg Lift, Elbows (0:20) 3 x 10 The third plank resembles the Bird Dog, except your knees are off the floor. Straighten the opposite arm and leg at the same time, and hold. You might struggle to reach a full lengthening, so do your best and practice. Removing one hand off the floor also strengthens your shoulder blade muscles. 4 - Front Rotation Plank, Elbows (0:28) 3 x 10/side The fourth plank engages different abdominal muscles with the rotation. Your arms should point toward the ceiling, something beginners might initially struggle with. 5 - Push-Up Plank (0:34) 3 x 10 The fifth plank is excellent for building upper body strength at home. You are bound to break a sweat and work your chest and triceps. I've had many clients struggle to do more than one rep. 6 - Spider Plank, Elbows (1:01) 3 x 10/side The sixth plank improves your hip mobility as well. You want to open the leg and bring your knee to hip level while keeping in the air. 7 - Lateral Raise Plank (1:09) 3 x 10-20/side The seventh plank is done in a push-up position with your arms straight. There is now more weight on your arms, making it harder to stabilize when you remove a support point. My client tried this variation and had to regress to the Bird Dog because she couldn't support herself. Work your way up to 20 reps/side for extra posture gains. 8 - Toe Taps, Straight Arms (1:22) 3 x 10/side The eight plank has you lifting one leg toward one side and touching the floor with your toes. The contact is brief - You're tapping, not resting. 9 - Mountain Climbers with Twist (1:29) 3 x 10/side The ninth plank is a twist on the classic mountain climbers exercise. You lift one leg and bring it toward the opposite elbow, then repeat on the other side. Increase the speed to add a cardio component, but ensure you can first go through the full range of motion. 10 - Arm/Leg Lift Plank, Straight Arms (1:42) 3 x 10 The tenth plank is the final evolution of the Bird Dog in this series. Straighten your opposite arm and leg, and hold for a few seconds to increase the burn. You can also hold the lengthened position for an extended period, like 30 to 60 seconds. 11 - Plank Jacks (1:54) 3 x 30-60s The eleventh plank is a variation of the classic Jumping Jack. This dynamic exercise adds a cardio component to your core workout. Shuffle both feet toward the side, then jump back to the starting position, Ensure you keep your hips aligned with your head and shoulders. You want to avoid your lower back crashing below them and potentially hurting yourself. 12 - Knee to Elbow Plank, Straight Arms (2:01) 3 x 10/side This series's twelfth and final plank requires the most stability and mobility. Most people are unable to reach their knee to the elbow. Enjoy practicing this one; you will feel stronger after three full sets. // Planks with one or more support points removed are excellent for building a more stable posture when you move. They can be done anywhere with enough space. Progress through the twelve variations in this series and watch how your core strength improves. Enjoy!
2:15

People with weak cores struggle to stabilize their bodies when they walk. Every step you take sends a little punch up your leg into your hip and lower back. Planks with one or more support points removed to expose this weakness. Use these 12 exercises to strengthen your core: 1 - Bird-Dog (0:06) 3 x 10/side Beginners start with this exercise because removing two support points with your knees on the floor is easier. The goal is to straighten the opposing arm and leg. A client wobbled when she removed her two support points today, which humbled her. 2 - Front Plank with Leg Lift, Elbows (0:15) 3 x 10/side The second plank involves lifting one leg at a time. Being on your elbows is easier than your straightened arms, so I'll first have people familiarize themselves with this position. Lift your leg as high as you can without swinging too much. Hold at the top for a few seconds to increase the burn. 3 - Front Plank with Arm/Leg Lift, Elbows (0:20) 3 x 10 The third plank resembles the Bird Dog, except your knees are off the floor. Straighten the opposite arm and leg at the same time, and hold. You might struggle to reach a full lengthening, so do your best and practice. Removing one hand off the floor also strengthens your shoulder blade muscles. 4 - Front Rotation Plank, Elbows (0:28) 3 x 10/side The fourth plank engages different abdominal muscles with the rotation. Your arms should point toward the ceiling, something beginners might initially struggle with. 5 - Push-Up Plank (0:34) 3 x 10 The fifth plank is excellent for building upper body strength at home. You are bound to break a sweat and work your chest and triceps. I've had many clients struggle to do more than one rep. 6 - Spider Plank, Elbows (1:01) 3 x 10/side The sixth plank improves your hip mobility as well. You want to open the leg and bring your knee to hip level while keeping in the air. 7 - Lateral Raise Plank (1:09) 3 x 10-20/side The seventh plank is done in a push-up position with your arms straight. There is now more weight on your arms, making it harder to stabilize when you remove a support point. My client tried this variation and had to regress to the Bird Dog because she couldn't support herself. Work your way up to 20 reps/side for extra posture gains. 8 - Toe Taps, Straight Arms (1:22) 3 x 10/side The eight plank has you lifting one leg toward one side and touching the floor with your toes. The contact is brief - You're tapping, not resting. 9 - Mountain Climbers with Twist (1:29) 3 x 10/side The ninth plank is a twist on the classic mountain climbers exercise. You lift one leg and bring it toward the opposite elbow, then repeat on the other side. Increase the speed to add a cardio component, but ensure you can first go through the full range of motion. 10 - Arm/Leg Lift Plank, Straight Arms (1:42) 3 x 10 The tenth plank is the final evolution of the Bird Dog in this series. Straighten your opposite arm and leg, and hold for a few seconds to increase the burn. You can also hold the lengthened position for an extended period, like 30 to 60 seconds. 11 - Plank Jacks (1:54) 3 x 30-60s The eleventh plank is a variation of the classic Jumping Jack. This dynamic exercise adds a cardio component to your core workout. Shuffle both feet toward the side, then jump back to the starting position, Ensure you keep your hips aligned with your head and shoulders. You want to avoid your lower back crashing below them and potentially hurting yourself. 12 - Knee to Elbow Plank, Straight Arms (2:01) 3 x 10/side This series's twelfth and final plank requires the most stability and mobility. Most people are unable to reach their knee to the elbow. Enjoy practicing this one; you will feel stronger after three full sets. // Planks with one or more support points removed are excellent for building a more stable posture when you move. They can be done anywhere with enough space. Progress through the twelve variations in this series and watch how your core strength improves. Enjoy!

Alex Bernier

351,097 Aufrufe • vor 2 Jahren

45° Extension Tips: 1) Set pad height so the top is at the base of your pelvis — this will give the hips freedom to move/ensure range of motion isn’t restricted 2) Neutral neck/spine — keep gaze fixed straight ahead 3) Bend at the waist 4) ROM ends at bottom just prior to back rounding (NO dynamic movement of the spine i.e. flexion) 5) Keep legs as straight as possible if you’re trying to bias Hams….bent knees encouraged if trying to bias Glutes 6) Bias will also depend angle of the base (steeper is more Hams…less steep is more Glutes) 7) Turn toes out so they’re at maybe 60° if trying to bias the Glutes…keep closer to 90° if trying to bias Hams 8) The pulley/plate loaded machine setup provides the best potential for loading but if you don’t have access to that, hold a plate AT YOUR HEAD to load this exercise or with your arms extended (as long as it doesn’t bottom out ROM too early)…if the weight you can hold isn’t enough, rock with single leg 9) As always, control the eccentric and act explosively (while still maintaining control) on the concentric 10) Refrain from HYPEREXTENDING at the top…just reach hip extension and start your descent 11) 5ish to 10ish rep range @ 0-2 RIR is ideal…1-3ish sets 1-2ish x per week
0:26

45° Extension Tips: 1) Set pad height so the top is at the base of your pelvis — this will give the hips freedom to move/ensure range of motion isn’t restricted 2) Neutral neck/spine — keep gaze fixed straight ahead 3) Bend at the waist 4) ROM ends at bottom just prior to back rounding (NO dynamic movement of the spine i.e. flexion) 5) Keep legs as straight as possible if you’re trying to bias Hams….bent knees encouraged if trying to bias Glutes 6) Bias will also depend angle of the base (steeper is more Hams…less steep is more Glutes) 7) Turn toes out so they’re at maybe 60° if trying to bias the Glutes…keep closer to 90° if trying to bias Hams 8) The pulley/plate loaded machine setup provides the best potential for loading but if you don’t have access to that, hold a plate AT YOUR HEAD to load this exercise or with your arms extended (as long as it doesn’t bottom out ROM too early)…if the weight you can hold isn’t enough, rock with single leg 9) As always, control the eccentric and act explosively (while still maintaining control) on the concentric 10) Refrain from HYPEREXTENDING at the top…just reach hip extension and start your descent 11) 5ish to 10ish rep range @ 0-2 RIR is ideal…1-3ish sets 1-2ish x per week

Dean Turner

34,704 Aufrufe • vor 10 Tagen

Two out of every three Alzheimer's patients are women. For decades, we blamed longer lifespans. The neuroscience tells a very different story. Menopause isn't just a reproductive transition—it's one of the biggest neurological events in a woman's life, and Alzheimer's pathology often begins 20–30 years before the first symptom. In this solo episode, I break down the science every woman needs to know before she reaches menopause. 0:00 Two Out Of Three Alzheimer's Patients Are Women 0:37 The Estrogen Shield: Four Things It Does For Your Brain 2:13 What Happens When Estrogen Begins To Fall 3:01 Menopause Is A Neurological Event, Not A Reproductive One 3:31 Why Women Develop More Tau Than Men 4:15 Alzheimer's Starts Decades Before Symptoms 5:02 When Perimenopause Collides With Brain Aging 5:44 The Symptoms Women Are Told To Ignore 6:42 The APOE4 Risk Every Woman Should Know 8:59 Why Resistance Training Beats Cardio For Brain Protection 9:31 Irisin, BDNF & Fertilizer For Your Brain 10:37 Two Strength Sessions A Week Changed Brain Structure 11:16 When Cardio Can Work Against You 13:36 The Glymphatic System: How Your Brain Cleans Itself 14:53 Why Amyloid Is Cleared During Deep Sleep 15:56 Why Women Lose Deep Sleep At The Worst Time 16:37 Deep Sleep Matters More Than Total Sleep 18:41 The HRT Timing Window 18:56 32% Lower Risk vs 38% Higher Risk: Same Therapy, Different Timing 20:56 Why We're Still Following Advice From 2002 21:05 Why APOE4 Carriers May Benefit The Most 23:19 The MIND Diet & A 53% Lower Alzheimer's Risk 24:20 The Omega-3 Dose Most Women Get Wrong 25:17 Berries, Anthocyanins & The Foods To Cut 27:38 The Cortisol Crisis: The Thread Through Everything 28:58 The Estrogen–Cortisol Feedback Loop 30:18 The "Healthy" Routine That's Quietly Hurting Your Brain 31:08 Seven Layers, One Message: This Is Preventable
28:06

Two out of every three Alzheimer's patients are women. For decades, we blamed longer lifespans. The neuroscience tells a very different story. Menopause isn't just a reproductive transition—it's one of the biggest neurological events in a woman's life, and Alzheimer's pathology often begins 20–30 years before the first symptom. In this solo episode, I break down the science every woman needs to know before she reaches menopause. 0:00 Two Out Of Three Alzheimer's Patients Are Women 0:37 The Estrogen Shield: Four Things It Does For Your Brain 2:13 What Happens When Estrogen Begins To Fall 3:01 Menopause Is A Neurological Event, Not A Reproductive One 3:31 Why Women Develop More Tau Than Men 4:15 Alzheimer's Starts Decades Before Symptoms 5:02 When Perimenopause Collides With Brain Aging 5:44 The Symptoms Women Are Told To Ignore 6:42 The APOE4 Risk Every Woman Should Know 8:59 Why Resistance Training Beats Cardio For Brain Protection 9:31 Irisin, BDNF & Fertilizer For Your Brain 10:37 Two Strength Sessions A Week Changed Brain Structure 11:16 When Cardio Can Work Against You 13:36 The Glymphatic System: How Your Brain Cleans Itself 14:53 Why Amyloid Is Cleared During Deep Sleep 15:56 Why Women Lose Deep Sleep At The Worst Time 16:37 Deep Sleep Matters More Than Total Sleep 18:41 The HRT Timing Window 18:56 32% Lower Risk vs 38% Higher Risk: Same Therapy, Different Timing 20:56 Why We're Still Following Advice From 2002 21:05 Why APOE4 Carriers May Benefit The Most 23:19 The MIND Diet & A 53% Lower Alzheimer's Risk 24:20 The Omega-3 Dose Most Women Get Wrong 25:17 Berries, Anthocyanins & The Foods To Cut 27:38 The Cortisol Crisis: The Thread Through Everything 28:58 The Estrogen–Cortisol Feedback Loop 30:18 The "Healthy" Routine That's Quietly Hurting Your Brain 31:08 Seven Layers, One Message: This Is Preventable

Louisa Nicola

24,319 Aufrufe • vor 2 Monaten

You can learn a lot from nature, especially when taking a look at the dynamics of a pack working together to survive. In marriage, the man is the head of his spouse. A lot of people have been criticizing that because they believe “there is no truth but power” They confuse leadership with tyranny, guidance with power, or serving the other, with obedience 1 Corinthians 7:3 KJV Let the husband render unto the wife due benevolence: and likewise also the wife unto the husband. Ephesians 5:23 KJV For the husband is the head of the wife, even as Christ is the head of the church: and he is the saviour of the body. I am blessed to be the husband to my wife, and I make sure to let her know that. I also understand that the responsibility I hold to lead her to success, which will lead our family to greatness. In the wolf pack the “alpha” resides in the back. Watching over the entirety of the pack, because he knows it’s his responsibility that everyone makes it to their destination. The pack is also designed to protect against outside attacks, honoring the women and children as most sacred. The woke feminists wish to break that mold, and lead the pack in the front, believing that gives them all the power. Their idea of leadership is wrong from the start. They’ve been lied to believing that exertion of power means you are leading. Don’t confuse leadership with tyranny.
1:09

You can learn a lot from nature, especially when taking a look at the dynamics of a pack working together to survive. In marriage, the man is the head of his spouse. A lot of people have been criticizing that because they believe “there is no truth but power” They confuse leadership with tyranny, guidance with power, or serving the other, with obedience 1 Corinthians 7:3 KJV Let the husband render unto the wife due benevolence: and likewise also the wife unto the husband. Ephesians 5:23 KJV For the husband is the head of the wife, even as Christ is the head of the church: and he is the saviour of the body. I am blessed to be the husband to my wife, and I make sure to let her know that. I also understand that the responsibility I hold to lead her to success, which will lead our family to greatness. In the wolf pack the “alpha” resides in the back. Watching over the entirety of the pack, because he knows it’s his responsibility that everyone makes it to their destination. The pack is also designed to protect against outside attacks, honoring the women and children as most sacred. The woke feminists wish to break that mold, and lead the pack in the front, believing that gives them all the power. Their idea of leadership is wrong from the start. They’ve been lied to believing that exertion of power means you are leading. Don’t confuse leadership with tyranny.

🪶Native Patriot 🇺🇸

229,512 Aufrufe • vor 1 Jahr

People are getting taller. Brains are getting smaller. Average height has climbed decade after decade — driven by higher protein intake. But brain volume tells a different story. We evolved from a chimpanzee brain of roughly 350cc — about the size of your fist — to 1,650cc at our peak 30,000 years ago. Today we sit at 1,330cc. We've lost almost a chimp brain's worth of volume. And IQ has been declining since 1950. Between 2005 and 2010, five major European public health audits showed brain disorders had become the #1 cost to society. Rising from €386 billion to €789 billion in just five years. Nobody acted. Professor Michael Crawford has spent 50 years studying why. 300+ papers. 95 years old. Still publishing. Still doing podcasts. Still sharp. He remembers that before WWII, the UK served a fish course before the meat course or herring for breakfast. In Elizabeth I's time — roughly 50% of English income came from cod fleets off Newfoundland. Factory workers complained about too much salmon for lunch. East End pubs served free oysters with beer. New York City was once an oyster capital. And even during World War II, when almost everything else was rationed, seafood wasn’t. Every pregnant mother received cod liver oil, orange juice and milk — delivered free by the milkman to her doorstep. 95% of infants were breastfed. The government understood maternal DHA nutrition during the war. Then abandoned it entirely. Fish consumption declined quietly in the decades that followed — pollution, industrialisation, changing food culture. Seafood went from a working class staple to luxury item. And almost nobody noticed — because we were told to track protein intake. But no one told you to track DHA intake. Even chicken — the modern “healthy protein” — has been affected. DHA content of chicken meat dropped from 170mg per 100g in the 1970s to just 13mg today. Chickens used to roam fields eating grubs and green food. Now they’re fed corn. No DHA precursor. The food system changed the nutritional profile of an entire protein source without telling anyone. And here's the problem with that: Your brain isn't built from protein. It's built from specialised fats. Specifically DHA — docosahexaenoic acid — an omega-3 found almost exclusively in seafood. Every mammal maintains a tight omega-6 (ARA) to omega-3 (DHA) ratio of roughly 2:1 or 1:1. Human breast milk is low protein and loaded with DHA. Nature makes the priority obvious. The marine evidence is hard to ignore. A dolphin has 1,700cc cranial capacity. A lion — similar body size — has 340cc. Same body weight. Five times the brain volume. The only difference: the dolphin returned to the sea 50 million years ago. And the human fossil record supports it too. Homo heidelbergensis lived inland. Fish-poor diet. Average brain volume: ~1,100cc. Coastal Homo sapiens eating shellfish — living at the water's edge — reached 1,550–1,660cc. The biggest brains ever recorded in human history. Seafood eaters built larger, more complex brains. And you can't just eat more flax seeds. Crawford proved this biochemically. The ability to convert plant-based omega-3s into DHA is rate-limited — it's a very slow process. As body size increases, the velocity of growth outstrips the biosynthetic capacity. This is why every land-based mammal without exception loses brain capacity as it gets bigger. Squirrels: 2.5% brain to body ratio. Rhinoceros: 0.1%. The land food base simply cannot supply DHA fast enough for large mammals. And DHA isn't just a structural fat. Inside cell membranes it behaves as a semiconducting, UV-absorbing chromophore. Its structure enabled early photoreceptors to convert light into electrical signals — the beginning of the nervous system itself. Your retina uses it. Your synapses use it. Your vision depends on it. Crawford: DHA was so effective for neural signalling that evolution never replaced it. Genomes shifted across millions of years. DHA didn't. In this rare case — the molecule dictated to the DNA. At 95 — Crawford eats seafood five times a week. He is his own proof of concept. No nootropic fixes a structural deficiency in the primary building block of your brain. My playbook: - Seafood five times a week - Oysters once — highest mineral load - Sardines four times - Salmon when available Spend less on supplements. Invest in seafood. Your brain isn't asking for more protein. It's asking for the fat it's built from.
1:51

People are getting taller. Brains are getting smaller. Average height has climbed decade after decade — driven by higher protein intake. But brain volume tells a different story. We evolved from a chimpanzee brain of roughly 350cc — about the size of your fist — to 1,650cc at our peak 30,000 years ago. Today we sit at 1,330cc. We've lost almost a chimp brain's worth of volume. And IQ has been declining since 1950. Between 2005 and 2010, five major European public health audits showed brain disorders had become the #1 cost to society. Rising from €386 billion to €789 billion in just five years. Nobody acted. Professor Michael Crawford has spent 50 years studying why. 300+ papers. 95 years old. Still publishing. Still doing podcasts. Still sharp. He remembers that before WWII, the UK served a fish course before the meat course or herring for breakfast. In Elizabeth I's time — roughly 50% of English income came from cod fleets off Newfoundland. Factory workers complained about too much salmon for lunch. East End pubs served free oysters with beer. New York City was once an oyster capital. And even during World War II, when almost everything else was rationed, seafood wasn’t. Every pregnant mother received cod liver oil, orange juice and milk — delivered free by the milkman to her doorstep. 95% of infants were breastfed. The government understood maternal DHA nutrition during the war. Then abandoned it entirely. Fish consumption declined quietly in the decades that followed — pollution, industrialisation, changing food culture. Seafood went from a working class staple to luxury item. And almost nobody noticed — because we were told to track protein intake. But no one told you to track DHA intake. Even chicken — the modern “healthy protein” — has been affected. DHA content of chicken meat dropped from 170mg per 100g in the 1970s to just 13mg today. Chickens used to roam fields eating grubs and green food. Now they’re fed corn. No DHA precursor. The food system changed the nutritional profile of an entire protein source without telling anyone. And here's the problem with that: Your brain isn't built from protein. It's built from specialised fats. Specifically DHA — docosahexaenoic acid — an omega-3 found almost exclusively in seafood. Every mammal maintains a tight omega-6 (ARA) to omega-3 (DHA) ratio of roughly 2:1 or 1:1. Human breast milk is low protein and loaded with DHA. Nature makes the priority obvious. The marine evidence is hard to ignore. A dolphin has 1,700cc cranial capacity. A lion — similar body size — has 340cc. Same body weight. Five times the brain volume. The only difference: the dolphin returned to the sea 50 million years ago. And the human fossil record supports it too. Homo heidelbergensis lived inland. Fish-poor diet. Average brain volume: ~1,100cc. Coastal Homo sapiens eating shellfish — living at the water's edge — reached 1,550–1,660cc. The biggest brains ever recorded in human history. Seafood eaters built larger, more complex brains. And you can't just eat more flax seeds. Crawford proved this biochemically. The ability to convert plant-based omega-3s into DHA is rate-limited — it's a very slow process. As body size increases, the velocity of growth outstrips the biosynthetic capacity. This is why every land-based mammal without exception loses brain capacity as it gets bigger. Squirrels: 2.5% brain to body ratio. Rhinoceros: 0.1%. The land food base simply cannot supply DHA fast enough for large mammals. And DHA isn't just a structural fat. Inside cell membranes it behaves as a semiconducting, UV-absorbing chromophore. Its structure enabled early photoreceptors to convert light into electrical signals — the beginning of the nervous system itself. Your retina uses it. Your synapses use it. Your vision depends on it. Crawford: DHA was so effective for neural signalling that evolution never replaced it. Genomes shifted across millions of years. DHA didn't. In this rare case — the molecule dictated to the DNA. At 95 — Crawford eats seafood five times a week. He is his own proof of concept. No nootropic fixes a structural deficiency in the primary building block of your brain. My playbook: - Seafood five times a week - Oysters once — highest mineral load - Sardines four times - Salmon when available Spend less on supplements. Invest in seafood. Your brain isn't asking for more protein. It's asking for the fat it's built from.

no.mind

13,643 Aufrufe • vor 4 Monaten