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No massage – no tablets, just relax 🧘‍♀️ Tips: Avoid phone screen at least 1hr before sleep Avoid heavy meal Avoid caffeinated beverages before sleep Do left nostril breathing (LNB) before sleep for two minutes 👍

ᴜʟᴛɪᴍᴀᴛᴇ ꜰɪᴛɴᴇꜱꜱ

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12,596 views • 2 months ago •via X (Twitter)

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Bryan Johnson just revealed what you must do to get the best sleep possible: "Reading a book for 10 minutes before bed is as powerful as sleep medication, on some metrics it's even more powerful than sleep meds" Here’s his updated sleep protocol:

Bryan Johnson just revealed what you must do to get the best sleep possible: "Reading a book for 10 minutes before bed is as powerful as sleep medication, on some metrics it's even more powerful than sleep meds" Here’s his updated sleep protocol:

Longevity Code

13,037 views • 1 month ago

Important tips to reduce Diabetes Risk: SLEEP-RELATED FACTORS: 1. Sleep for 7-9 hours at nights 2. Avoid sleeping lesser than 5 hours 3. Avoid oversleeping (more than 10 hours) 4. Avoid daytime napping of more than one hour 5. Avoid exposure to bright lights during night time (sleep) 6. Morning chronotype (sleeping early and getting up early) is healthier. DIET-RELATED FACTORS: 1. Restrict carbohydrate consumption 2. Avoid sugary drinks such as soft drinks and packaged fruit juices 3. Do not skip breakfast (if you are not practicing intermittent fasting), 4. Intermittent fasting with eating window of less than 10 hours (under medical supervision) 5. Avoid snacking in between meals 6. Prefer whole fruits over fresh fruit juices, 7. Minimize consumption of fruits with higher glycemic index 8. Reduce consumption of starchy vegetables such as potatoes PHYSICAL ACTIVITY RELATED FACTORS: 1. Regular aerobic exercises, 2. Strength training, 3. Short walk after meals 4. Short walking break every 45 minutes during periods of prolonged sitting 5. Reduce total sitting (sedentary time) #diabetes #DiabetesAwarenesss

Important tips to reduce Diabetes Risk: SLEEP-RELATED FACTORS: 1. Sleep for 7-9 hours at nights 2. Avoid sleeping lesser than 5 hours 3. Avoid oversleeping (more than 10 hours) 4. Avoid daytime napping of more than one hour 5. Avoid exposure to bright lights during night time (sleep) 6. Morning chronotype (sleeping early and getting up early) is healthier. DIET-RELATED FACTORS: 1. Restrict carbohydrate consumption 2. Avoid sugary drinks such as soft drinks and packaged fruit juices 3. Do not skip breakfast (if you are not practicing intermittent fasting), 4. Intermittent fasting with eating window of less than 10 hours (under medical supervision) 5. Avoid snacking in between meals 6. Prefer whole fruits over fresh fruit juices, 7. Minimize consumption of fruits with higher glycemic index 8. Reduce consumption of starchy vegetables such as potatoes PHYSICAL ACTIVITY RELATED FACTORS: 1. Regular aerobic exercises, 2. Strength training, 3. Short walk after meals 4. Short walking break every 45 minutes during periods of prolonged sitting 5. Reduce total sitting (sedentary time) #diabetes #DiabetesAwarenesss

Dr Sudhir Kumar MD DM

65,961 views • 1 year ago

Bryan Johnson reveals how you can get the best sleep possible “You want to lower your heart rate before bed. It’s the highest value biomarker. You’ll find that everything that increases your heart rate before bed, besides sex, is bad for you, and everything that lowers your heart rate before bed is good for you” “So the timing of food is important. Have your last meal at least four hours before bed because digestion raises your heart rate. Sixty minutes before bed, turn screens off. We’re all attached to our phones, but make a hard cut and put them away because you want to avoid scrolling. White and blue light are really bad for melatonin release. When screens are off, use that 60 minutes to calm yourself by meditating, talking with friends, or going for a walk”

Bryan Johnson reveals how you can get the best sleep possible “You want to lower your heart rate before bed. It’s the highest value biomarker. You’ll find that everything that increases your heart rate before bed, besides sex, is bad for you, and everything that lowers your heart rate before bed is good for you” “So the timing of food is important. Have your last meal at least four hours before bed because digestion raises your heart rate. Sixty minutes before bed, turn screens off. We’re all attached to our phones, but make a hard cut and put them away because you want to avoid scrolling. White and blue light are really bad for melatonin release. When screens are off, use that 60 minutes to calm yourself by meditating, talking with friends, or going for a walk”

Mikli

495,280 views • 4 months ago

Jason Derulo gave N3on his SLEEP TIPS and shared what to eat before bed to keep your INSULIN and CORTISOL low 👀 💤 "Hot water, ginger and lemon. Kiwis and walnuts at night." "Glazed? No. Every time you eat sugar your insulin shoots up." "So it's gonna be hard to sleep."

Jason Derulo gave N3on his SLEEP TIPS and shared what to eat before bed to keep your INSULIN and CORTISOL low 👀 💤 "Hot water, ginger and lemon. Kiwis and walnuts at night." "Glazed? No. Every time you eat sugar your insulin shoots up." "So it's gonna be hard to sleep."

Cage ☆

500,303 views • 3 months ago

🇮🇷| I fell asleep on the couch with my phone in my hand, woke up to pray right now, going back to sleep. Last thing before I sleep: Video recorded by an Iranian friend from Isfahan at 11PM. He says he filled up gas & returned. No queues at Gas stations but the streets were busy & full of life.

🇮🇷| I fell asleep on the couch with my phone in my hand, woke up to pray right now, going back to sleep. Last thing before I sleep: Video recorded by an Iranian friend from Isfahan at 11PM. He says he filled up gas & returned. No queues at Gas stations but the streets were busy & full of life.

Arya - آریا

512,377 views • 1 year ago

Do this for 5 minutes before going to sleep, and your back will feel like you just had a session with a physiotherapist 💆‍♀️ ❌ You don't need pills. ❌ You don't need to stretch for an hour

Do this for 5 minutes before going to sleep, and your back will feel like you just had a session with a physiotherapist 💆‍♀️ ❌ You don't need pills. ❌ You don't need to stretch for an hour

ᴜʟᴛɪᴍᴀᴛᴇ ꜰɪᴛɴᴇꜱꜱ

54,849 views • 1 month ago

Gary Brecka drops his zero-to-low-cost sleep upgrade list that he swears by: - Magnesium supplement before bed (he takes all 7 forms; 3 & 8 especially crush ruminating thoughts) - Room surgically dark + 69°F (cold boosts deep & REM sleep) - Set a “wind-down” alarm 15–30 min before bed (reminder to start shutting down) - Phone 6 ft away, WiFi off if possible - Contrast shower for rumination: warm → 30-sec ice-cold blast to break catecholamine loop - $10 100% cotton eye mask (Amazon, covers fully—becomes your “blanky”) - No alcohol + no food 2 hours before bed He says if you've never slept in true pitch-black cold darkness, you're in for a treat. Clip from this 2:23 sleep masterclass—simple, free/cheap hacks with massive payoff. Which one are you trying tonight? Cold room + eye mask combo? Or already a magnesium-before-bed believer? Your go-to sleep hack—or biggest sleep struggle—drop it below 👇

Gary Brecka drops his zero-to-low-cost sleep upgrade list that he swears by: - Magnesium supplement before bed (he takes all 7 forms; 3 & 8 especially crush ruminating thoughts) - Room surgically dark + 69°F (cold boosts deep & REM sleep) - Set a “wind-down” alarm 15–30 min before bed (reminder to start shutting down) - Phone 6 ft away, WiFi off if possible - Contrast shower for rumination: warm → 30-sec ice-cold blast to break catecholamine loop - $10 100% cotton eye mask (Amazon, covers fully—becomes your “blanky”) - No alcohol + no food 2 hours before bed He says if you've never slept in true pitch-black cold darkness, you're in for a treat. Clip from this 2:23 sleep masterclass—simple, free/cheap hacks with massive payoff. Which one are you trying tonight? Cold room + eye mask combo? Or already a magnesium-before-bed believer? Your go-to sleep hack—or biggest sleep struggle—drop it below 👇

Camus

255,878 views • 4 months ago

BREAKING: We just raised $100M at Eight Sleep to build the AI that finally fixes sleep. For decades, sleep has been passive. You lie down, close your eyes, and hope for the best. We’re changing that. Over 1B hours of biometric sleep data → distilled into fully autonomous AI that knows your body better than you do. We will do this in two ways: Step 1: Your personal Sleep Agent, running infinite nightly scenarios before they happen to deliver the most restorative sleep your body is capable of. Step 2: Thousands of Longevity Twins simulating potential health outcomes based on your data to help you live a longer and healthier life. Eight Sleep is becoming the operating system for sleep and longevity. Human life will never be the same again. Watch my full interview with Andrew Ross Sorkin on Squawk Box here

BREAKING: We just raised $100M at Eight Sleep to build the AI that finally fixes sleep. For decades, sleep has been passive. You lie down, close your eyes, and hope for the best. We’re changing that. Over 1B hours of biometric sleep data → distilled into fully autonomous AI that knows your body better than you do. We will do this in two ways: Step 1: Your personal Sleep Agent, running infinite nightly scenarios before they happen to deliver the most restorative sleep your body is capable of. Step 2: Thousands of Longevity Twins simulating potential health outcomes based on your data to help you live a longer and healthier life. Eight Sleep is becoming the operating system for sleep and longevity. Human life will never be the same again. Watch my full interview with Andrew Ross Sorkin on Squawk Box here

Matteo Franceschetti

5,755,777 views • 11 months ago

You want to perform better in life? Three things: 7 hours and 20 minutes of sleep, 120g of protein a day, and no drinking three hours before bed. Do that for ten days and tell me you don’t feel like a million bucks.

You want to perform better in life? Three things: 7 hours and 20 minutes of sleep, 120g of protein a day, and no drinking three hours before bed. Do that for ten days and tell me you don’t feel like a million bucks.

Kevin O'Leary aka Mr. Wonderful

71,038 views • 5 months ago

Why you should avoid root canals 🦷 Discover this amazing dental solution that takes only 60 seconds before you go to sleep and helps you regenerate your teeth and gums and eliminate cavities for good. Helps with inflammation, supports a healthy mouth environment. It supports the balance of mouth bacteria and the respiratory tract. Get Yours Now ⬇️

Why you should avoid root canals 🦷 Discover this amazing dental solution that takes only 60 seconds before you go to sleep and helps you regenerate your teeth and gums and eliminate cavities for good. Helps with inflammation, supports a healthy mouth environment. It supports the balance of mouth bacteria and the respiratory tract. Get Yours Now ⬇️

Barbara Oneill

352,483 views • 1 year ago

4/ Eat Your Last Meal Early For years I tested my eating times on sleep quality and landed at 11 am being the best for high quality sleep. Not everyone can do this, but here are the general guidelines: + Avoid eating within 3-4 hours of bedtime + Have your largest meal in the middle of the day + When socializing late, choose light options like veggies + You can experiment extending to eating your final meal 4 and 6 hours before bed to assess how it effects your sleep quality. + By the time I go to bed at 8:30 pm, primary digestion is done and my resting heart rate is around 47-49 bpm. Here’s why: Eating close to bed creates large metabolic demands on your body, causes blood glucose fluctuations, reduces melatonin production, and disrupts your body’s natural process of lowering core body temperature.

4/ Eat Your Last Meal Early For years I tested my eating times on sleep quality and landed at 11 am being the best for high quality sleep. Not everyone can do this, but here are the general guidelines: + Avoid eating within 3-4 hours of bedtime + Have your largest meal in the middle of the day + When socializing late, choose light options like veggies + You can experiment extending to eating your final meal 4 and 6 hours before bed to assess how it effects your sleep quality. + By the time I go to bed at 8:30 pm, primary digestion is done and my resting heart rate is around 47-49 bpm. Here’s why: Eating close to bed creates large metabolic demands on your body, causes blood glucose fluctuations, reduces melatonin production, and disrupts your body’s natural process of lowering core body temperature.

Bryan Johnson

175,792 views • 1 year ago

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

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

The All-In Podcast

315,243 views • 9 months ago

Bryan Johnson reveals what you MUST do to get the best sleep possible ''Reading a book for 10 minutes before bed is as powerful as sleep medication, on some metrics it's even more powerful than sleep meds'' ''Have your final meal of the day 4 hours before bed, it gives your body time to digest, and when your body has that distance it will lower its body temperature, your blood glucose will be down, melatonin is produced and it gets the body in a more relaxed state'' ''You need like an hour wind down routine, if your bedtime is 10 PM, when 9 PM comes turn off all the screens and spend that hour doing things that relax you, read a book, breath work, meditation, hang out with a friend, anything but be on your screen''

Bryan Johnson reveals what you MUST do to get the best sleep possible ''Reading a book for 10 minutes before bed is as powerful as sleep medication, on some metrics it's even more powerful than sleep meds'' ''Have your final meal of the day 4 hours before bed, it gives your body time to digest, and when your body has that distance it will lower its body temperature, your blood glucose will be down, melatonin is produced and it gets the body in a more relaxed state'' ''You need like an hour wind down routine, if your bedtime is 10 PM, when 9 PM comes turn off all the screens and spend that hour doing things that relax you, read a book, breath work, meditation, hang out with a friend, anything but be on your screen''

Teddy - PolyBackTest.com

825,114 views • 4 months ago

Bryan Johnson reveals what you MUST do to get the best sleep possible ''Reading a book for 10 minutes before bed is as powerful as sleep medication, on some metrics it's even more powerful than sleep meds'' ''Have your final meal of the day 4 hours before bed, it gives your body time to digest, and when your body has that distance it will lower its body temperature, your blood glucose will be down, melatonin is produced and it gets the body in a more relaxed state'' ''You need like an hour wind down routine, if your bedtime is 10 PM, when 9 PM comes turn off all the screens and spend that hour doing things that relax you, read a book, breath work, meditation, hang out with a friend, anything but be on your screen''

Bryan Johnson reveals what you MUST do to get the best sleep possible ''Reading a book for 10 minutes before bed is as powerful as sleep medication, on some metrics it's even more powerful than sleep meds'' ''Have your final meal of the day 4 hours before bed, it gives your body time to digest, and when your body has that distance it will lower its body temperature, your blood glucose will be down, melatonin is produced and it gets the body in a more relaxed state'' ''You need like an hour wind down routine, if your bedtime is 10 PM, when 9 PM comes turn off all the screens and spend that hour doing things that relax you, read a book, breath work, meditation, hang out with a friend, anything but be on your screen''

Mikli

1,684,854 views • 4 months ago

“Police, civil defense and road safety salary is 120k which means with their entire salary, they can only afford to buy 84 litres of fuel per month. Children can’t sleep at night, even mothers pour a tremendous amount of water for body before they’ll sleep and yet no light, even hell f!re cannot be worse than this country”

“Police, civil defense and road safety salary is 120k which means with their entire salary, they can only afford to buy 84 litres of fuel per month. Children can’t sleep at night, even mothers pour a tremendous amount of water for body before they’ll sleep and yet no light, even hell f!re cannot be worse than this country”

Oyindamola🙄

61,030 views • 4 months ago

One of the simplest things I do for sleep is to stop eating about 3 hours before bed. It's something that’s supported pretty consistently in the research. When you eat (especially a large meal), you’re activating the sympathetic nervous system... not what you want when you’re trying to wind down and get into deep, restorative sleep. If you occasionally eat late, it’s not a big deal. But as a habit, giving yourself that 3-hour buffer can make a meaningful difference. If you do need something before bed, keep it light - something like a small protein shake rather than a heavy meal. From my recent appearance on the Diary of a CEO podcast w/ Steven Bartlett.

One of the simplest things I do for sleep is to stop eating about 3 hours before bed. It's something that’s supported pretty consistently in the research. When you eat (especially a large meal), you’re activating the sympathetic nervous system... not what you want when you’re trying to wind down and get into deep, restorative sleep. If you occasionally eat late, it’s not a big deal. But as a habit, giving yourself that 3-hour buffer can make a meaningful difference. If you do need something before bed, keep it light - something like a small protein shake rather than a heavy meal. From my recent appearance on the Diary of a CEO podcast w/ Steven Bartlett.

Dr. Rhonda Patrick

92,250 views • 3 months ago

4. They eat their biggest meal when the sun is highest. Midday eating isn’t a trend. It matches the body’s natural rhythm, when digestion is at its peak. 🔹 Main meal between 11:30 AM and 12:30 PM 🔹 No drinks 20 minutes before, during, or after eating This isn’t just an Amish habit. In most of Europe, lunch is still the largest meal of the day. Research shows it leads to steadier energy, deeper sleep, and a metabolism that runs like clockwork.

4. They eat their biggest meal when the sun is highest. Midday eating isn’t a trend. It matches the body’s natural rhythm, when digestion is at its peak. 🔹 Main meal between 11:30 AM and 12:30 PM 🔹 No drinks 20 minutes before, during, or after eating This isn’t just an Amish habit. In most of Europe, lunch is still the largest meal of the day. Research shows it leads to steadier energy, deeper sleep, and a metabolism that runs like clockwork.

MatrixMysteries

528,385 views • 1 year ago

Serbia's PM asking EUSR & EEAS: What else is needed to convince you that for Serbia there is no Basic Agrmt? That their participation in the dialogue is faked just to avoid eventual sanctions? How many more drafts of sequencing plans we need before revealing the truth to all MS?

Serbia's PM asking EUSR & EEAS: What else is needed to convince you that for Serbia there is no Basic Agrmt? That their participation in the dialogue is faked just to avoid eventual sanctions? How many more drafts of sequencing plans we need before revealing the truth to all MS?

Besnik Bislimi

54,632 views • 2 years ago