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Dr. Daniel Amen's simple daily brain routine that keeps him 20 years younger At 67, his immune system tests like someone 20 years younger. His daily blueprint: - 8 hours sleep (strict 10pm cutoff, blue light blockers after sunset) - Positive review before bed: "What went well today?" +...

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Camus

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35,840 次观看 • 8 个月前 •via X (Twitter)

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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 次观看 • 11 个月前

Jeff Bezos on why he protects his mornings, his sleep, and his decision-making: Bezos is asked about his unusual routine. No meetings before 10 a.m., eight hours of sleep, no PowerPoints. He walks through the philosophy behind it. He starts with the morning: "I like to putter in the morning. I get up early. I go to bed early. I get up early. I like to putter in the mornings. I like to read the newspaper. I like to have coffee. I like to have breakfast with my kids before they go to school." That puttering time, he says, is non-negotiable. It's why his first meeting is at 10. And the timing of meetings isn't accidental either: "I like to do my high IQ meetings before lunch. Like anything that's going to be really mentally challenging, that's a 10 o'clock meeting. And because by 5:00 p.m. I'm like, I can't think about that today. Let's try this again tomorrow at 10:00 a.m." Then he gets to sleep. He prioritises eight hours, and frames it not as self-care but as a job requirement: "I think better. I have more energy. My mood is better… As a senior executive, what do you really get paid to do? As a senior executive, you get paid to make a small number of high quality decisions. Your job is not to make thousands of decisions every day. Is that really worth it if the quality of those decisions might be lower because you're tired or grouchy or any number of things?" Bezos is careful to note this isn't universal advice. A 100-person startup is a different story. But Amazon isn't a startup, and at his level the math changes, fewer decisions, higher stakes, longer time horizons. Which leads to the part of the philosophy that ties it all together. He doesn't think his executives should be focused on the current quarter at all: "They work in the future. They live in the future. None of the people who report to me should really be focused on the current quarter… We'll have a good quarterly conference call and Wall Street will like our quarterly results and people will stop me and say, 'Congratulations on your quarter,' and I say thank you. But what I'm really thinking is that quarter was baked 3 years ago. Right now I'm working on a quarter that's going to reveal itself in 2021 sometime." The whole system, the slow morning, the protected sleep, the morning-only hard meetings, the three-year horizon points at one thing: "If I make like three good decisions a day, that's enough."
2:26

Jeff Bezos on why he protects his mornings, his sleep, and his decision-making: Bezos is asked about his unusual routine. No meetings before 10 a.m., eight hours of sleep, no PowerPoints. He walks through the philosophy behind it. He starts with the morning: "I like to putter in the morning. I get up early. I go to bed early. I get up early. I like to putter in the mornings. I like to read the newspaper. I like to have coffee. I like to have breakfast with my kids before they go to school." That puttering time, he says, is non-negotiable. It's why his first meeting is at 10. And the timing of meetings isn't accidental either: "I like to do my high IQ meetings before lunch. Like anything that's going to be really mentally challenging, that's a 10 o'clock meeting. And because by 5:00 p.m. I'm like, I can't think about that today. Let's try this again tomorrow at 10:00 a.m." Then he gets to sleep. He prioritises eight hours, and frames it not as self-care but as a job requirement: "I think better. I have more energy. My mood is better… As a senior executive, what do you really get paid to do? As a senior executive, you get paid to make a small number of high quality decisions. Your job is not to make thousands of decisions every day. Is that really worth it if the quality of those decisions might be lower because you're tired or grouchy or any number of things?" Bezos is careful to note this isn't universal advice. A 100-person startup is a different story. But Amazon isn't a startup, and at his level the math changes, fewer decisions, higher stakes, longer time horizons. Which leads to the part of the philosophy that ties it all together. He doesn't think his executives should be focused on the current quarter at all: "They work in the future. They live in the future. None of the people who report to me should really be focused on the current quarter… We'll have a good quarterly conference call and Wall Street will like our quarterly results and people will stop me and say, 'Congratulations on your quarter,' and I say thank you. But what I'm really thinking is that quarter was baked 3 years ago. Right now I'm working on a quarter that's going to reveal itself in 2021 sometime." The whole system, the slow morning, the protected sleep, the morning-only hard meetings, the three-year horizon points at one thing: "If I make like three good decisions a day, that's enough."

Business Nerd

15,340 次观看 • 4 个月前

RFK Jr. is 72 years old and can still do 20 pull-ups in one go. JD Vance recently adopted his diet and dropped some serious weight. But it's not easy to eat and exercise like Bobby Kennedy. Here's the daily routine that keeps him young: • 6:00 AM — Wakes up. Attends a 12-step meeting and does his meditations. • Morning — Hits the gym for just 35 minutes. Every session is intense. He’s kept this up for 50 years and says short, hard sessions are what make it sustainable. • 12:00 PM — First meal of the day. He does intermittent fasting, keeping his eating window from roughly noon to 6 or 7 PM. • The diet — Carnivore: meat and fermented vegetables. Grass-fed, kosher-raised beef. Sauerkraut, kimchi, and plenty of yogurt. When he does eat breakfast, it’s protein-heavy. Example: a cheeseburger and three eggs folded into an omelet. • Kennedy also squeezes in a mile-and-a-half hike uphill with his dogs and a mile-and-a-half back down. He does this every day. • 6:00 PM — Heads home. Stops eating by 6 or 7. • 9:00 PM — Wraps up work for the night. Things that have NOT worked for Kennedy: • Peptides, stem cells, crates of supplements. His verdict: it’s all voodoo. What DID work: • The carnivore diet alongside fermented foods. He says it was transformative. The fermented foods keep his microbiome cranking, which he credits for both his mental acuity and muscle mass. JD Vance sums up the Kennedy protocol like this: “If you want to lose weight, call Bobby Kennedy. And if you want to enjoy what you eat, do not call Bobby Kennedy.”
2:10

RFK Jr. is 72 years old and can still do 20 pull-ups in one go. JD Vance recently adopted his diet and dropped some serious weight. But it's not easy to eat and exercise like Bobby Kennedy. Here's the daily routine that keeps him young: • 6:00 AM — Wakes up. Attends a 12-step meeting and does his meditations. • Morning — Hits the gym for just 35 minutes. Every session is intense. He’s kept this up for 50 years and says short, hard sessions are what make it sustainable. • 12:00 PM — First meal of the day. He does intermittent fasting, keeping his eating window from roughly noon to 6 or 7 PM. • The diet — Carnivore: meat and fermented vegetables. Grass-fed, kosher-raised beef. Sauerkraut, kimchi, and plenty of yogurt. When he does eat breakfast, it’s protein-heavy. Example: a cheeseburger and three eggs folded into an omelet. • Kennedy also squeezes in a mile-and-a-half hike uphill with his dogs and a mile-and-a-half back down. He does this every day. • 6:00 PM — Heads home. Stops eating by 6 or 7. • 9:00 PM — Wraps up work for the night. Things that have NOT worked for Kennedy: • Peptides, stem cells, crates of supplements. His verdict: it’s all voodoo. What DID work: • The carnivore diet alongside fermented foods. He says it was transformative. The fermented foods keep his microbiome cranking, which he credits for both his mental acuity and muscle mass. JD Vance sums up the Kennedy protocol like this: “If you want to lose weight, call Bobby Kennedy. And if you want to enjoy what you eat, do not call Bobby Kennedy.”

The Vigilant Fox 🦊

411,621 次观看 • 21 天前

What if your teenager's sudden "ADHD" struggles are actually a silent cry from a brain that's being poisoned—turning vibrant young minds into ones that look decades older, all while they're desperately hiding the truth? In a heart-wrenching revelation, child psychiatrist Dr. Daniel Amen describes the emotional moments in his clinics when he shows 16- and 17-year-olds their brain scans: toxic, damaged patterns that force tears and confessions. These aren't lifelong ADHD cases—true ADHD starts early. Late-onset chaos often stems from hidden toxins like undisclosed substance use, moldy homes, or untreated infections like Lyme, making healthy teen brains appear prematurely aged and broken. Amen's approach is profoundly human: He teaches kids just how precious their brain is—the command center for every thought, feeling, relationship, and dream. Seeing the visual proof of harm becomes a turning point, breaking through denial and sparking promises of change. Yet he firmly warns: Piling on stimulants won't heal a brain already under assault. After 43 years witnessing these stories, he challenges the idea that certain habits are truly "harmless." This isn't just science—it's a parent's deepest fear and a child's unspoken plea brought to light. Could routine brain imaging save countless young lives from spiraling misdiagnoses and irreversible damage?Watch this powerful 3:08 clip. It might just change how you see teen mental health forever. Parents, educators, or anyone who's watched a teen struggle—what hit you hardest here? Have you uncovered a hidden root cause that turned things around?
3:08

What if your teenager's sudden "ADHD" struggles are actually a silent cry from a brain that's being poisoned—turning vibrant young minds into ones that look decades older, all while they're desperately hiding the truth? In a heart-wrenching revelation, child psychiatrist Dr. Daniel Amen describes the emotional moments in his clinics when he shows 16- and 17-year-olds their brain scans: toxic, damaged patterns that force tears and confessions. These aren't lifelong ADHD cases—true ADHD starts early. Late-onset chaos often stems from hidden toxins like undisclosed substance use, moldy homes, or untreated infections like Lyme, making healthy teen brains appear prematurely aged and broken. Amen's approach is profoundly human: He teaches kids just how precious their brain is—the command center for every thought, feeling, relationship, and dream. Seeing the visual proof of harm becomes a turning point, breaking through denial and sparking promises of change. Yet he firmly warns: Piling on stimulants won't heal a brain already under assault. After 43 years witnessing these stories, he challenges the idea that certain habits are truly "harmless." This isn't just science—it's a parent's deepest fear and a child's unspoken plea brought to light. Could routine brain imaging save countless young lives from spiraling misdiagnoses and irreversible damage?Watch this powerful 3:08 clip. It might just change how you see teen mental health forever. Parents, educators, or anyone who's watched a teen struggle—what hit you hardest here? Have you uncovered a hidden root cause that turned things around?

Camus

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2:16

Alex Karp, CEO of Palantir, on the only framework that actually leads to success: Find the thing you're uniquely good at. Then organise your entire life around it. Karp, who has spent over 20 years managing young people, says the number one reason talented people fail is surprisingly simple: "Failure one is not willing to accept what they're actually good at. It may not be what you want to be good at." Most people spend their formative years optimising for the wrong things. Karp is blunt about this: "I've never met someone really successful who had a great social life at 20. If that's what you want, that's what you want, that's great, but you're not going to be successful and don't blame anyone else." He also challenges how people think about choosing a life partner. He describes a pattern he sees constantly — someone says they've met a person they really like, and when he asks what they like about them, the answers are: they went to this school, their brother is interesting, their sister is interesting. His follow-up is always the same: "Do you like them? Do they like you? How are they going to feel when you dedicate the next 10 years of your life to building what you think is valuable?" That question is the point. Partner selection, social life, daily habits should all be evaluated through one lens: does this support or undermine the work you're meant to be doing? And the payoff for getting this right, Karp argues, is freedom: "Focus on your aptitude and focus on your freedom and happiness, which are directly correlated because if you're doing something you're really good at, no one really cares what you wear to work." His advice to the people who come to Palantir distils it all down: Identify your aptitude. Organise your whole life around it. Don't chase the money. And as he puts it: "Stay off the meth and you'll do very well."

Big Brain Business

23,422 次观看 • 2 个月前

Rybakina on how she’s been able to be stronger tight matches in Slams this year, ‘I’m not getting younger… some issues with my body are staying, some moments are better. That’s why the right people are important. Without them, it’d be very difficult to reach this high point’ “I feel like watching you the last few years, like in 2024 and 2025, you came close at the majors but lost a number of kind of tough 3 set matches. It seems like this year you hit a new gear and have been a little bit more clutch in these type of situations like tonight. What do you think was the root of that shift to you being stronger in these tight moments?” Elena: “I think now I have a very good team around me, good people. It definitely helps. It’s been a lot going on in the previous year outside of the court. I think now all my focus was on tennis. I can’t always perform at my best. There’s always ups and downs. I think we’ve been doing a very good job. Right decision in certain situations, because every day is a challenge. I’m not getting younger also, and physically always some things coming up. I think just all things put together, also experience for the last years on tour. All these things led to these kind of results.” “You said you’re not getting any younger… I’m curious, at 27 years old do you feel young?” Elena: “No, I feel young 😂. But my body of course throughout the years, some things let’s say not going away completely. Some issues are staying. Sometimes they’re becoming either bigger or some moments better. We always need to work. That’s why the right people are important. Without them, it would be very difficult to reach this high point. Hopefully if we do everything right and continue to work a lot, I can stay longer.” (via US Open Press)
1:41

Rybakina on how she’s been able to be stronger tight matches in Slams this year, ‘I’m not getting younger… some issues with my body are staying, some moments are better. That’s why the right people are important. Without them, it’d be very difficult to reach this high point’ “I feel like watching you the last few years, like in 2024 and 2025, you came close at the majors but lost a number of kind of tough 3 set matches. It seems like this year you hit a new gear and have been a little bit more clutch in these type of situations like tonight. What do you think was the root of that shift to you being stronger in these tight moments?” Elena: “I think now I have a very good team around me, good people. It definitely helps. It’s been a lot going on in the previous year outside of the court. I think now all my focus was on tennis. I can’t always perform at my best. There’s always ups and downs. I think we’ve been doing a very good job. Right decision in certain situations, because every day is a challenge. I’m not getting younger also, and physically always some things coming up. I think just all things put together, also experience for the last years on tour. All these things led to these kind of results.” “You said you’re not getting any younger… I’m curious, at 27 years old do you feel young?” Elena: “No, I feel young 😂. But my body of course throughout the years, some things let’s say not going away completely. Some issues are staying. Sometimes they’re becoming either bigger or some moments better. We always need to work. That’s why the right people are important. Without them, it would be very difficult to reach this high point. Hopefully if we do everything right and continue to work a lot, I can stay longer.” (via US Open Press)

The Tennis Letter

22,688 次观看 • 14 天前

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)

Teddy - PolyBackTest.com

470,921 次观看 • 2 个月前

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

1,648,297 次观看 • 9 个月前

How much physical energy does it ACTUALLY cost you to worry about the future? Dr Martin Picard's research argues stress isn't just a mental weight - it's an expensive biological tax on your cells. In his lab, when human cells were exposed to stress hormones, the energy cost of just staying alive inside those cells shot up by 60% (He’s also the scientist whose team literally sliced a human brain into 703 cubes just to map how energy moves through it 🤯) You have a stressful morning, a difficult conversation, or a few anxious thoughts you can't shake, and by 2pm you feel completely drained. Your mind is tired, but your cells are genuinely exhausted. Dr Martin Picard is a Professor of Behavioural Medicine at Columbia University and I sat down with him to understand how our emotions and lived experiences physically change the mitochondria inside us - the tiny structures responsible for producing all the energy we rely on. My energy has always felt a bit like roulette. Some days I wake up feeling incredible, other days I feel like I've done the exact same things but I've got nothing in the tank. Martin completely reframed how I look at this. Energy isn't just a biological default; it's one of the most important scientific questions of our lives. We discussed things like: - Why you can do everything “right” (sleep, diet, exercise) and still wake up completely exhausted. - The physical tax of stress and what a single anxious morning does to your cells. - Why mitochondria are the missing link behind burnout, depression, and chronic fatigue. - What actually dictates your cellular energy day-to-day. - The truth about whether fasting, meditation, deep purpose and relationships can rewrite your biology. This is a conversation about understanding what your body is constantly responding to where your energy is actually going and why so many of us feel tired in ways that more sleep or more food don't always solve. If you feel flat, anxious, or exhausted and can't explain why - this one's for you.
2:05

How much physical energy does it ACTUALLY cost you to worry about the future? Dr Martin Picard's research argues stress isn't just a mental weight - it's an expensive biological tax on your cells. In his lab, when human cells were exposed to stress hormones, the energy cost of just staying alive inside those cells shot up by 60% (He’s also the scientist whose team literally sliced a human brain into 703 cubes just to map how energy moves through it 🤯) You have a stressful morning, a difficult conversation, or a few anxious thoughts you can't shake, and by 2pm you feel completely drained. Your mind is tired, but your cells are genuinely exhausted. Dr Martin Picard is a Professor of Behavioural Medicine at Columbia University and I sat down with him to understand how our emotions and lived experiences physically change the mitochondria inside us - the tiny structures responsible for producing all the energy we rely on. My energy has always felt a bit like roulette. Some days I wake up feeling incredible, other days I feel like I've done the exact same things but I've got nothing in the tank. Martin completely reframed how I look at this. Energy isn't just a biological default; it's one of the most important scientific questions of our lives. We discussed things like: - Why you can do everything “right” (sleep, diet, exercise) and still wake up completely exhausted. - The physical tax of stress and what a single anxious morning does to your cells. - Why mitochondria are the missing link behind burnout, depression, and chronic fatigue. - What actually dictates your cellular energy day-to-day. - The truth about whether fasting, meditation, deep purpose and relationships can rewrite your biology. This is a conversation about understanding what your body is constantly responding to where your energy is actually going and why so many of us feel tired in ways that more sleep or more food don't always solve. If you feel flat, anxious, or exhausted and can't explain why - this one's for you.

Steven Bartlett

162,831 次观看 • 2 个月前

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 次观看 • 4 个月前

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 次观看 • 5 个月前

Peter Lynch, the man who turned $20 million into $14 billion running Fidelity's Magellan Fund, averaging 29.2% annual returns for 13 straight years (Save this). And his most famous lesson is the simplest one: "Know what you own, and know why you own it." He's talking about something that happens every day, people spend hours researching which refrigerator to buy. They'll spend days hunting for the best airfare deal to save $50 then they'll hear a stock tip on the bus and drop $10,000 on it without a second thought. "The reason I own this is the sucker is going up" Lynch said that's the actual answer he gets when he presses most investors on why they own a stock and that, he says, is not a reason. His test is brutal and simple, if you can't explain to a 10 year old in two minutes or less why you own a stock, you shouldn't own it because if you don't understand the business, you have no idea when to hold, when to add, or when to sell. You're just riding price movement blind. This is why most retail investors lose money not because they pick bad stocks but because they panic out of good ones during normal volatility. When you don't understand why you own something, every 10% dip feels like a reason to sell. Lynch built his entire career on the opposite approach, find simple businesses, understand exactly what they do, know why they'll be worth more in five years, and hold with conviction while everyone else panics. The most important thing isn't your stock screener or your price target but rather being able to look at what you own and say, I understand this, I know why it goes up, and I can handle it going down 30% without losing my mind.
0:24

Peter Lynch, the man who turned $20 million into $14 billion running Fidelity's Magellan Fund, averaging 29.2% annual returns for 13 straight years (Save this). And his most famous lesson is the simplest one: "Know what you own, and know why you own it." He's talking about something that happens every day, people spend hours researching which refrigerator to buy. They'll spend days hunting for the best airfare deal to save $50 then they'll hear a stock tip on the bus and drop $10,000 on it without a second thought. "The reason I own this is the sucker is going up" Lynch said that's the actual answer he gets when he presses most investors on why they own a stock and that, he says, is not a reason. His test is brutal and simple, if you can't explain to a 10 year old in two minutes or less why you own a stock, you shouldn't own it because if you don't understand the business, you have no idea when to hold, when to add, or when to sell. You're just riding price movement blind. This is why most retail investors lose money not because they pick bad stocks but because they panic out of good ones during normal volatility. When you don't understand why you own something, every 10% dip feels like a reason to sell. Lynch built his entire career on the opposite approach, find simple businesses, understand exactly what they do, know why they'll be worth more in five years, and hold with conviction while everyone else panics. The most important thing isn't your stock screener or your price target but rather being able to look at what you own and say, I understand this, I know why it goes up, and I can handle it going down 30% without losing my mind.

StockMarket.News

170,341 次观看 • 4 个月前

⚡️ MS is not a “disease,” and not even a true “disorder.” So what is it? 🤔 🧠 Multiple Sclerosis isn’t your immune system attacking you; it’s your brain losing time with nature, misfiring in circuits that were never meant to fire. When the body forgets the rhythm of sunlight, it mistakes its own signals for danger ⚠️. The immune system then shows up, not to destroy, but to clean up the debris of a body that’s lost its timing. 🆘 MS is your body sending an SOS signal. It’s not breaking. It’s broadcasting. It’s your cells crying out, “I’ve lost the signal… reconnect me to the light.” Once you understand what I’m about to share, you’ll know how to decode the message. 📚 Before we go deeper, learn these key terms 👇 1️⃣ PAM-C = Pineal – Amygdala – Mesencephalon – Cerebellar complex. It’s the brain’s core electrical hub linking light, emotion, balance, and movement. It’s like: your circadian control tower; an antenna translating light and magnetism into brain timing and rhythm. 2️⃣ Myelin 🧬 A fatty, conductive coat that wraps around your nerves, like the rubber insulation around a wire. It keeps the current ⚡️ fast and clean. Without it, signals leak, weaken, or fire in the wrong place. 3️⃣ Redox 🔋 Your body’s electron balance; the charge inside your mitochondria. You raise redox with: 🌅 Sunrise light 🐟 DHA-rich seafood 🧊 Cold exposure (CT) 🦶 Grounding 🥗 Local seasonal food 📵 Low EMF 🌑 Darkness after sunset 4️⃣ Amygdala 💥 A small almond-shaped part of the brain that feels emotions and scans for safety. It’s your body’s 🔔 fire alarm. When it loses sync with sunlight and magnetism, it rings nonstop; keeping you in constant stress 🧩 What’s really going on in MS In MS, the PAM-C loses coherence; it can’t read environmental frequencies like sunlight or Earth’s magnetic field. When that happens: 🧭 The brain loses timing between its regions 🧬 The immune system becomes confused ⚡️ Myelin starts to degrade because redox collapses The PAM-C becomes ground zero for circadian chaos. 🌞 What causes PAM-C failure 🌅 No sunrise light = pineal dysfunction (melatonin off, timing lost) 💡 Blue light at night = amygdala overstimulation (chronic stress loop) 📡 nnEMF exposure = voltage disruption in the mesencephalon(the midbrain like the “traffic light” 🚦 that connects your thinking brain to your body 🐟 Low DHA or no grounding = cerebellum desynchronization(your movement coach 🧘‍♀️ that keeps balance, rhythm, and coordination) When timing collapses, electrical harmony turns into frequency noise, and the immune system reacts to the confusion. And then Demyelination happens. 🫠 Demyelination is what happens when your brain’s insulation melts; and the electrical rhythm with nature is lost. Signals leak, timing fails, and the immune system steps in to clean the wreckage. It’s not war -> it’s an emergency repair. 🧬 MS = PAM-C Desynchronization When this control system loses redox balance, the brain’s electrical architecture collapses; leading to demyelination, fatigue, and immune misfires. 🌅 How to rebuild it? ✅ See the sunrise every morning = resets pineal and amygdala timing ✅ Do cold exposure (CT) 🧊 = strengthens redox & myelin repair ✅ Ground daily 🦶 = restores Earth’s magnetic input to the midbrain ✅ Eat seafood rich in DHA 🐟 = rebuilds neural insulation ✅ Keep true darkness at night 🌑 = regenerates melatonin & mitochondrial charge ✅Minimize your nnEMF. Remember: you can’t heal in the same environment that made you sick. ⏳ How long does it take? It depends on how serious you are about living what you know. The more we align with sunlight, magnetism, and real food, the faster coherence returns. MS is not an autoimmune disease. It’s a timing collapse between light, water, and magnetism; a loss of electrical rhythm inside the brain. Remember: It’s your body sending an SOS, asking to come home to the light.
5:54

⚡️ MS is not a “disease,” and not even a true “disorder.” So what is it? 🤔 🧠 Multiple Sclerosis isn’t your immune system attacking you; it’s your brain losing time with nature, misfiring in circuits that were never meant to fire. When the body forgets the rhythm of sunlight, it mistakes its own signals for danger ⚠️. The immune system then shows up, not to destroy, but to clean up the debris of a body that’s lost its timing. 🆘 MS is your body sending an SOS signal. It’s not breaking. It’s broadcasting. It’s your cells crying out, “I’ve lost the signal… reconnect me to the light.” Once you understand what I’m about to share, you’ll know how to decode the message. 📚 Before we go deeper, learn these key terms 👇 1️⃣ PAM-C = Pineal – Amygdala – Mesencephalon – Cerebellar complex. It’s the brain’s core electrical hub linking light, emotion, balance, and movement. It’s like: your circadian control tower; an antenna translating light and magnetism into brain timing and rhythm. 2️⃣ Myelin 🧬 A fatty, conductive coat that wraps around your nerves, like the rubber insulation around a wire. It keeps the current ⚡️ fast and clean. Without it, signals leak, weaken, or fire in the wrong place. 3️⃣ Redox 🔋 Your body’s electron balance; the charge inside your mitochondria. You raise redox with: 🌅 Sunrise light 🐟 DHA-rich seafood 🧊 Cold exposure (CT) 🦶 Grounding 🥗 Local seasonal food 📵 Low EMF 🌑 Darkness after sunset 4️⃣ Amygdala 💥 A small almond-shaped part of the brain that feels emotions and scans for safety. It’s your body’s 🔔 fire alarm. When it loses sync with sunlight and magnetism, it rings nonstop; keeping you in constant stress 🧩 What’s really going on in MS In MS, the PAM-C loses coherence; it can’t read environmental frequencies like sunlight or Earth’s magnetic field. When that happens: 🧭 The brain loses timing between its regions 🧬 The immune system becomes confused ⚡️ Myelin starts to degrade because redox collapses The PAM-C becomes ground zero for circadian chaos. 🌞 What causes PAM-C failure 🌅 No sunrise light = pineal dysfunction (melatonin off, timing lost) 💡 Blue light at night = amygdala overstimulation (chronic stress loop) 📡 nnEMF exposure = voltage disruption in the mesencephalon(the midbrain like the “traffic light” 🚦 that connects your thinking brain to your body 🐟 Low DHA or no grounding = cerebellum desynchronization(your movement coach 🧘‍♀️ that keeps balance, rhythm, and coordination) When timing collapses, electrical harmony turns into frequency noise, and the immune system reacts to the confusion. And then Demyelination happens. 🫠 Demyelination is what happens when your brain’s insulation melts; and the electrical rhythm with nature is lost. Signals leak, timing fails, and the immune system steps in to clean the wreckage. It’s not war -> it’s an emergency repair. 🧬 MS = PAM-C Desynchronization When this control system loses redox balance, the brain’s electrical architecture collapses; leading to demyelination, fatigue, and immune misfires. 🌅 How to rebuild it? ✅ See the sunrise every morning = resets pineal and amygdala timing ✅ Do cold exposure (CT) 🧊 = strengthens redox & myelin repair ✅ Ground daily 🦶 = restores Earth’s magnetic input to the midbrain ✅ Eat seafood rich in DHA 🐟 = rebuilds neural insulation ✅ Keep true darkness at night 🌑 = regenerates melatonin & mitochondrial charge ✅Minimize your nnEMF. Remember: you can’t heal in the same environment that made you sick. ⏳ How long does it take? It depends on how serious you are about living what you know. The more we align with sunlight, magnetism, and real food, the faster coherence returns. MS is not an autoimmune disease. It’s a timing collapse between light, water, and magnetism; a loss of electrical rhythm inside the brain. Remember: It’s your body sending an SOS, asking to come home to the light.

Light Me Away ☀️

49,773 次观看 • 11 个月前

✨Daily Bible Verse Proverbs 3:5-6 (NIV) “Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.” ✨Daily Inspiration Good morning! As we step into this new Monday and a brand-new week, remember that God specializes in fresh beginnings. Just like the heartfelt prayer in the video, today is an invitation to release yesterday’s burdens, embrace His renewal, and walk forward with confidence. No matter what the week holds—challenges, opportunities, or quiet moments—He is already guiding your steps and filling your heart with peace. Let this be a day of hope, joy, and purpose as you trust in His perfect plans. ✨Daily Prayer Lord, today is Monday, the 6th day of April. I thank You for the gift of new beginnings, especially in this season after Easter when Your resurrection power reminds us that nothing is impossible with You. Renew my spirit and strengthen my faith. Help me walk in confidence as I trust Your plans for my life. Guide my steps today and every day this week. Fill my heart with Your perfect peace that surpasses all understanding. Bless my loved ones, watch over our home, and protect us in all our ways. May this week overflow with hope, joy, and divine purpose. I start this day with gratitude and will end it with praise. In Jesus’ name, Amen. ✨✨Daily Inspiration Paragraph Lord, as we begin this Monday, we are reminded of Your endless mercy and the fresh start You offer each morning. After the joy of Easter, we celebrate the same power that raised Jesus now at work in our lives. Let this week be marked by deeper trust, renewed strength, and visible blessings. May we move through every task, conversation, and challenge knowing You are with us, making our paths straight and our hearts steady.
0:22

✨Daily Bible Verse Proverbs 3:5-6 (NIV) “Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.” ✨Daily Inspiration Good morning! As we step into this new Monday and a brand-new week, remember that God specializes in fresh beginnings. Just like the heartfelt prayer in the video, today is an invitation to release yesterday’s burdens, embrace His renewal, and walk forward with confidence. No matter what the week holds—challenges, opportunities, or quiet moments—He is already guiding your steps and filling your heart with peace. Let this be a day of hope, joy, and purpose as you trust in His perfect plans. ✨Daily Prayer Lord, today is Monday, the 6th day of April. I thank You for the gift of new beginnings, especially in this season after Easter when Your resurrection power reminds us that nothing is impossible with You. Renew my spirit and strengthen my faith. Help me walk in confidence as I trust Your plans for my life. Guide my steps today and every day this week. Fill my heart with Your perfect peace that surpasses all understanding. Bless my loved ones, watch over our home, and protect us in all our ways. May this week overflow with hope, joy, and divine purpose. I start this day with gratitude and will end it with praise. In Jesus’ name, Amen. ✨✨Daily Inspiration Paragraph Lord, as we begin this Monday, we are reminded of Your endless mercy and the fresh start You offer each morning. After the joy of Easter, we celebrate the same power that raised Jesus now at work in our lives. Let this week be marked by deeper trust, renewed strength, and visible blessings. May we move through every task, conversation, and challenge knowing You are with us, making our paths straight and our hearts steady.

NancyH

13,363 次观看 • 5 个月前

The most valuable skill you can teach yourself right now is agent management. Nobody hands you a system for that, so here is mine. It runs at 22 to 25 pull requests a day, and sometimes 40. The agents scale without limit. They move fast, then they stop, because they need a yes, a no, or an actually-do-it-this-way from me. 1) Pin the threads that matter today. Everything else runs on its own and I get back to it when I can. 2) Check the pinned ones every 25 minutes. Slow is smooth and smooth is fast, and if I click through threads all day I get wiped out. 3) Keep the day's real priorities on paper. About 10 of those PRs are putting out fires, and the list is what stops the fires from eating the day. 4) Run one premium model as the parent thread and let it spin up children on a cheaper model. The catch: a few years ago you made 2 or 3 high-stakes decisions in a day. Now you make 10 to 20 before lunch, and you work a lot more. On the 18th I climbed Mount Washington with my son and had no signal, and I still shipped 8 PRs that morning while he was asleep. Your homework: do more than 50% of your work from your phone.
9:45

The most valuable skill you can teach yourself right now is agent management. Nobody hands you a system for that, so here is mine. It runs at 22 to 25 pull requests a day, and sometimes 40. The agents scale without limit. They move fast, then they stop, because they need a yes, a no, or an actually-do-it-this-way from me. 1) Pin the threads that matter today. Everything else runs on its own and I get back to it when I can. 2) Check the pinned ones every 25 minutes. Slow is smooth and smooth is fast, and if I click through threads all day I get wiped out. 3) Keep the day's real priorities on paper. About 10 of those PRs are putting out fires, and the list is what stops the fires from eating the day. 4) Run one premium model as the parent thread and let it spin up children on a cheaper model. The catch: a few years ago you made 2 or 3 high-stakes decisions in a day. Now you make 10 to 20 before lunch, and you work a lot more. On the 18th I climbed Mount Washington with my son and had no signal, and I still shipped 8 PRs that morning while he was asleep. Your homework: do more than 50% of your work from your phone.

The Startup Ideas Podcast (SIP) 🧃

11,736 次观看 • 1 个月前

Tommy Robinson tried to appeal against his incarceration conditions and the following details have emerged: He gets 3 hours out of his cell every day - when he can exercise, use the gym or play recreational games such as pool. He gets another 2 hours and 45 minutes, 3 times a week when he does painting and decorating work. He has "significantly more visit time than any other prisoner", with 2 hours, 4 times a week, in a room described as "more informal and comfortable", where he can take in food he's bought from the canteen. He has 120 people on his visitors list and has had 93 visits. He can use the phone for 4 hours a day and has made more than 1,250 social calls. He has a television, a laptop - on which he receives emails "in their hundreds" - a CD player and a DVD player in his cell. He attends a weekly bible session and has daily visits from a member of the chaplaincy team and daily visits from an NHS doctor or nurse. As someone who was locked up for 9 months for exposing a rape gang - and spent 6 weeks in TOTAL solitary confinement - let me tell you, this in NOT EVEN prison, LET ALONE segregation. When I was in solitary I had ZERO time outside of my cell other than to shower (which was a narrow concrete wet room that I was locked into from the outside) or to walk alone around a tiny square yard with high wire fencing all around it ONCE in 6 weeks. NO visits, NO Bible sessions, NO gym, NO pool, NO laptop, NO emails, NO CD player, NO DVD player, NO daily chaplaincy visits, NO daily NHS doctor or nurse visits, NO 3 hours out of my cell, NO 2 hours with friends and family, NO 2 hours 45 mins painting and decorating, NO 4 hours of phone time every day, I WAS NOT EVEN ALLOWED TO ATTEND CHURCH DURING EASTER. Tommy was adamant that he would rather go to prison for contempt of court than to take down his video about a schoolboy. Whether you like it or not, this was his decision. Of course, Tommy fans will say that he should not be locked up (despite him pleading guilty to contempt of court)... But please do not pretend that he is languishing down the block! The man is enjoying more leisure time than most of us on the outside who are working full-time jobs. If he is struggling to cope with ALL of those privileges, he wouldn't last 5 MINUTES in a real jail, take it from someone who knows.
1:03

Tommy Robinson tried to appeal against his incarceration conditions and the following details have emerged: He gets 3 hours out of his cell every day - when he can exercise, use the gym or play recreational games such as pool. He gets another 2 hours and 45 minutes, 3 times a week when he does painting and decorating work. He has "significantly more visit time than any other prisoner", with 2 hours, 4 times a week, in a room described as "more informal and comfortable", where he can take in food he's bought from the canteen. He has 120 people on his visitors list and has had 93 visits. He can use the phone for 4 hours a day and has made more than 1,250 social calls. He has a television, a laptop - on which he receives emails "in their hundreds" - a CD player and a DVD player in his cell. He attends a weekly bible session and has daily visits from a member of the chaplaincy team and daily visits from an NHS doctor or nurse. As someone who was locked up for 9 months for exposing a rape gang - and spent 6 weeks in TOTAL solitary confinement - let me tell you, this in NOT EVEN prison, LET ALONE segregation. When I was in solitary I had ZERO time outside of my cell other than to shower (which was a narrow concrete wet room that I was locked into from the outside) or to walk alone around a tiny square yard with high wire fencing all around it ONCE in 6 weeks. NO visits, NO Bible sessions, NO gym, NO pool, NO laptop, NO emails, NO CD player, NO DVD player, NO daily chaplaincy visits, NO daily NHS doctor or nurse visits, NO 3 hours out of my cell, NO 2 hours with friends and family, NO 2 hours 45 mins painting and decorating, NO 4 hours of phone time every day, I WAS NOT EVEN ALLOWED TO ATTEND CHURCH DURING EASTER. Tommy was adamant that he would rather go to prison for contempt of court than to take down his video about a schoolboy. Whether you like it or not, this was his decision. Of course, Tommy fans will say that he should not be locked up (despite him pleading guilty to contempt of court)... But please do not pretend that he is languishing down the block! The man is enjoying more leisure time than most of us on the outside who are working full-time jobs. If he is struggling to cope with ALL of those privileges, he wouldn't last 5 MINUTES in a real jail, take it from someone who knows.

Jayda Fransen

38,033 次观看 • 1 年前