We say peace of mind, but what we really want is peace from mind.
I believe the last statistic I saw showed that... a 26-year-old male today, on average, has the testosterone levels of a 60-year-old male in the 80s ... No form of exercise reliably raises testosterone like resistance training. In fact, resistance training not only raises low testosterone, but it raises high testosterone. So, no matter where your testosterone levels are, you're going to get higher levels typically if you train with resistance properly.
That cocktail of 50 mg of apigenin, 300-400 mg of magnesium threonate or bisglycinate, and 200-400 mg of theanine, for me, has been the best way to consistently fall asleep quickly and stay asleep most if not the entire night, which, for me, is about 7-8 hours.
This is really important: Dopamine is a currency, and it's the way that you track pleasure; it's the way that you track success; it's the way that you track whether or not you are doing well or doing poorly ... If your dopamine is too low, you will not feel motivated. If your dopamine is really high, you will feel motivated. And if your dopamine is somewhere in the middle, how you feel depends on whether or not you had higher dopamine a few minutes ago or lower dopamine ... Your experience of life and your level of motivation and drive depends on how much dopamine you have relative to your recent experience.
A calm mind, a fit body, and a house full of love. These things cannot be bought - they must be earned.
I think having a sense of urgency is very beneficial, and understanding that your time is limited can aid you greatly. I think knowing that this is a temporary time [and] that we have finite lifespans—I think there's great power in that because it motivates you [and] gets you going ... One of the things that makes life so interesting and fascinating is that it doesn't last. You really get a brief amount of time here.
It's chronic, habitual mouth breathing that is so bad for our health .. When we breathe through our noses, we humidify air, we heat it, and we condition it so that by the time it reaches our lungs, it's treated—it's purified in some ways. When you breathe through your mouth... you get none of those benefits. You can think of the lungs as an external organ when you're breathing through the mouth—they're just exposed to allergens, and pollution, and whatever viruses, whatever else is in the air. Our nose is our first line of defense against all these things.
When it comes to wanting to shift the way that you function—to get better, or to perform better, or to show up better, or to move away from things like addictive behaviors; it's absolutely foolish for any of us—me included—to think that we can do that by changing our thoughts first. Its behavior first; thoughts, feelings, and perceptions follow.
Desire to me is a contract that you make with yourself to be unhappy until you get what you want
There are now at least half a dozen quality papers published in quality peer-reviewed journals that show that forward ambulation—walking or biking or running—and generating optic flow in particular has this incredible property of lowering activity in the amygdala and thereby reducing levels of anxiety.
If you don't get to know yourself better, there is somebody out there who is, right now, trying to hack you. And not just one—Amazon is trying to hack you, and Google is trying to hack you, and Coca-Cola is trying to hack you, and the Russians and the American government and the Chinese. They are all trying to hack you right now.
Nature has the best way to fix things ... Nature always has the best answer. It's not found in drugs, it's not found in some surgical intervention, it's not found in all of the magic potions and lotions and things that we figure we need. Literally, there's always a solution that will be found in nature that's probably the best solution.
On average, in 1900, Americans got 9 hours of sleep at night. Now, we get 6 hours and 40 minutes on average. You cannot go through that kind of change in such a short evolutionary period without it having a dramatic negative effect on mood, focus, and cognition.
This is the fastest way that I'm aware of that's anchored in real known biology to calm oneself down ... It's an inhale through the nose, and then it's another inhale at the top, and then a long exhale. That's the fastest way to slow your heart down and calm down.
Those three things (your health, your mental health, and your close relationships) are things that you have to cultivate and can probably bring you a lot more peace and happiness than any amount of money ever will
Low levels of serotonin are really a problem in North America today because of all the stress and dietary factors. Low serotonin is linked to not only depression and anxiety but also craving of carbohydrates, poor sleep quality, and obesity. There are a lot of things going on that aren't good when our brain serotonin levels are low.
The simple behavior that I do believe everybody should adopt... is to view, ideally sunlight, for 2-10 minutes every morning upon waking. So, when you get up in the morning, you really want to get bright light into your eyes because it does two things. First of all, it triggers the timed release of cortisol, a healthy level of cortisol, into your system, which acts as a wake-up signal and will promote wakefulness and the ability to focus throughout the day. It also starts a timer for the onset of melatonin.
Hydration is a big one for cognitive function, and it's one that people often overlook. But the simple rule is... your body weight in pounds divided by 30 will give you the number of ounces of water that you should drink about every 20 minutes when exercising or doing mental work.
We have a public health emergency ... There's the intentional spreading of lies about vaccines, and people are dying as a result. And new variants of the virus are being continually spun up in the population that is unvaccinated. And it's just a matter of time before one of these variants begins to blow through the vaccines. So, people who are not vaccinated are not just problems for themselves, they're problems for everyone else, too.
There are four values in a standard cholesterol panel. The LDL cholesterol is ridiculous. Total cholesterol is a completely useless number. But, actually, the HDL cholesterol and the triglycerides—the two numbers most commonly ignored—can be helpful. Triglycerides tell us the status of your diet and how much inflammation and insulin resistance you have.
Bright light exposure between the hours of about 10 PM and 4 AM, if it's chronic, if you do it more than every once in a while, triggers a suppression of dopamine that leads to deficits in learning, deficits in mood, and a whole host of other problems, including a connection to the pancreas that starts dis-regulating blood sugar.
A clear mind leads to better judgment and better outcomes. A happy, calm, and peaceful person will make better decisions... So if you want to operate at peak performance, you have to learn how to tame your mind.
For people that want to change their brain, the power of focus is really the entry point—and the ability to access deep rest and sleep. Most people don't realize this, but neuroplasticity is triggered by intense focus, but neuroplasticity occurs during deep sleep and rest.
Getting sunlight in your eyes first thing in the morning is absolutely vital to mental and physical health. It is perhaps the most important thing that any and all of us can and should do in order to promote metabolic well-being, promote the positive function of your hormone system, get your mental health steering in the right direction...
There is no major psychiatric disorder that we can find in which sleep is normal ... There is a very intimate association between your emotional & mental health and your sleep health.
You look at the quarter poorest places on Earth, and indeed, people there don't live very long and are miserable. But once you get past sort of the subsistence level, there's not a great relationship between the wealth of a country... and levels of happiness or life expectancy.
Moderate exercise of one hour per day for five days a week has been shown to improve the immune system, but intense exercise for two hours or more has been shown to increase the risk of illness.
If I have to make a decision, I see it as an organizational failure.
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