<ul><li class="ql-align-justify">Suffering from stress, worry and anxiety, can trigger depression</li><li class="ql-align-justify">With practice, you can manage and control the symptoms of depression</li><li class="ql-align-justify">Exercise puts the brakes on or reverses the depression cycle</li><li class="ql-align-justify">Reduce worrying by activating your thinking brain to make plans to address the concerns</li><li class="ql-align-justify">Get sufficient, high-quality sleep</li><li class="ql-align-justify">Changing bad habits</li><li class="ql-align-justify">Fight depression with yoga techniques.</li><li class="ql-align-justify">Express gratitude often, no matter how dire your circumstances were</li><li class="ql-align-justify">Don’t isolate yourself</li><li class="ql-align-justify">Sometimes you can benefit from the help of a professional or the aid of prescription</li></ul>

The Upward Spiral

Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time.

Depression can feel like a downward spiral, pulling you into a vortex of sadness, fatigue, and apathy. In The Upward Spiral, neuroscientist Alex Korb demystifies the intricate brain processes that cause depression and offers a practical and effective approach to getting better. Based on the latest research in neuroscience, this book provides dozens of straightforward tips you can do every day to rewire your brain and create an upward spiral towards a happier, healthier life. Whether you suffer from depression or just want a better understanding of the brain, this book offers an engaging and informative look at the neuroscience behind our emotions, thoughts, and actions. The truth is that there isn’t one big solution to depression, but there are numerous simple steps you can take to alter brain activity and chemistry. Some are as easy as relaxing certain muscles to reduce anxiety, or getting more sunlight to improve your mood. Small steps in the right direction can have profound effects—giving you the power to become your best self as you literally reshape your brain, one small change at a time.

habits

Habits

exerciseandfitness

Exercise & Fitness

mentalhealth

Mental Health

books

Books

Depression can feel like a downward spiral, pulling you into a vortex of sadness, fatigue, and apathy. In The Upward Spiral, neuroscientist Alex Korb demystifies the intricate brain processes that cause depression and offers a practical and effective approach to getting better. Based on the latest research in neuroscience, this book provides dozens of straightforward tips you can do every day to rewire your brain and create an upward spiral towards a happier, healthier life. Whether you suffer from depression or just want a better understanding of the brain, this book offers an engaging and informative look at the neuroscience behind our emotions, thoughts, and actions. The truth is that there isn’t one big solution to depression, but there are numerous simple steps you can take to alter brain activity and chemistry. Some are as easy as relaxing certain muscles to reduce anxiety, or getting more sunlight to improve your mood. Small steps in the right direction can have profound effects—giving you the power to become your best self as you literally reshape your brain, one small change at a time.

Alex Korb

Yoga is a holistic discipline originating from ancient India.Pilates is a specific physical system devised by a German anatomist in the early 20th century.While there might be a lot of cross-over between yoga and Pilates, the two are inherently very different.

Yoga and Pilates offer connection to the body and stress relief, to developing flexibility, strength, control and endurance. There are countless interpretations of both disciplines (and one person’s balance class is another person’s cardio) but what links them both is breath work.Put simply, “the biggest difference between the two, is the emphasis on the spiritual side in yoga classes.”

Yoga is an integrated health management system using breath, movement and meditation to unite mind, body and spirit. It also incorporates elements of philosophy, science and an ethical way of living. Classes can range from gentle and nourishing to challenging and sweaty.”

“Yoga is a spiritual philosophy: the physical practice makes up only one of the eight parts (or limbs) of the yoga path. The other ‘limbs’ are ethical standards, self discipline, breath, sensory transcendence, focus, meditation and a bliss state where you transcend the self. The last four limbs are involved in meditation.”

Pilates was created by Joseph Pilates who was an anatomist and a mechanical genius.“It is a physical system that uses very specific targeted exercises to improve strength, flexibility and posture with particular focus on the core. It is a disciplined practice that needs to be done on a regular basis to provide benefit”.

THE ORIGINS OF PILATES

If you’re looking to develop core strength and balance, when practised regularly, yoga and Pilates are both ideal exercises for this. Given that many of the poses in yoga and exercises in Pilates involve supporting your body weight, they also work various muscles all over your body.Generally, Pilates is a disciplined practice that requires small movements focusing on various areas of the body. Whilst Pilates students primarily work on core strength (as noted above), they reap “added benefits of muscle toning, overall strength, body control, and flexibility”.

THE PHYSICAL BENEFITS

Yoga can help increase strength and flexibility through muscles and joints. “In active, fast-paced classes you are likely to build a lot of heat in the body which has a great regenerative effect” and, of course, you will burn calories."“In slower practices such as Yin Yoga, where you hold the postures for longer, you begin to work on stretching and moving the fascia which is the deeper connective tissue around the muscles and joints, which ultimately helps with flexibility.”

Research from MindBody shows 70% of those who do Yoga or Pilates say both practices teach breathing techniques that can help to combat feelings of stress and anxiety, while both traditionally encourage students to align the body with the mind and spirit, taking time to focus on self-care.Being a holistic system, yoga is as concerned with the mind and spirit as it is with the body. As well as being a physical practice, yoga also includes meditation, taking the time to connect with the body, breath and mind, having the opportunity to slow down our busy lifestyles and focus inwards to ourselves”.

THE MENTAL BENEFITS

However, Bertali feels that the physical postures in yoga, in addition to the breath work and meditation, can benefit the mind as much. “Yoga has an extremely balancing effect on the nervous system through the use of deeper breathing. It is a very detoxifying practice through the twists and turns of the postures, helping to bring hydration and fresh blood supply to the organs and joints. The focus and concentration required in some of the postures keeps you very anchored in the moment and out of the distractions of the day, which helps to create a bit of space in the mind.”

This is true of Pilates, too. “As Pilates is a slower-paced discipline that also focuses on the breath work, it can be extremely meditative and stress relieving,”“Pilates joins the body with the mind, it requires good concentration of your body and breath with a deep focus needed for advanced level Pilates all of which can help to boost your mental health.”It's also likely that with both yoga and Pilates – as one could argue with all workouts – that the simple opportunity to steal some ‘me time’ is another reason they’re celebrated for stress-relief.

Both yoga and Pilates are often recommended by doctors and sports therapists as aiding rehabilitation post-injury and also to complement various high-impact sports.“As they can both be slower, controlled practices, they can be used for rehabilitation for specific injuries through use of targeted postures. Equally for people recovering from depression or trauma, the re-balance of hormones created via physical movement and breath can have a beautiful calming effect on the body and the mind”.

THE REHABILITATION BENEFITS

Specifically, Simpson feels that Pilates may be more beneficial for recovery, while yoga may help prevent sports injuries and ailments. “Pilates is a series of targeted movements and adaptable solutions when injury or chronic pain impairs movement and performance. Specifically, Bertali says, “it can have a very restorative effect on lower back pain and poor posture".“Yoga is fantastic to aid with the stretching of muscles for people who play a lot of sports/run/cycle. Yin yoga would help support these people with their training and recovery to slow down and stretch into targeted areas”.

With specific adaptations, yoga and Pilates are both considered safe – and highly beneficial – in pregnancy.One of the most popular prenatal classes, yoga helps to strengthen your core muscles, ease back pain and maintain muscle tone while being a gentle exercise that’s also kind to your joints and helps you to relax.

THE BENEFITS IN PREGNANCY

Pilates is considered one of the most effective exercises in pre- and postnatal women as it targets the muscles that generally weaken during pregnancy.Erica Foulds, master trainer at Ten Health & Fitness explains: “During pregnancy, the body is constantly changing. Pilates is an effective and safe way to build the strength and endurance that will help you cope better with those changes. It’s also great for keeping the pelvis strong to assist the process of a natural birth; labour can last for several hours and core muscles will fatigue easily if they have not been trained throughout pregnancy.

How each discipline benefits your physical and mental health 🧘‍♂️ 🧘‍♀️ 

The key differences between yoga and Pilates, and how each discipline benefits your physical and mental health

mindfulness

Mindfulness

health

Health

meditation

Meditation

The key differences between Yoga and Pilates

In order to live a long and active life, you must keep up with your flexibility and mobility, in addition to preserving your joint health. The goal is to ensure you stay pain-free and injury-free while continuing to improve your athletic performance and maintain muscle mass. So without further delay, let's chat about these secret exercise tricks that slow down aging, keep you active, and help extend your life. Keep reading to learn more.

The Goal Is ......

Besides lifting heavier and performing more reps, you can also rotate in different training phases. For instance, you can go through a four to eight-week series that focuses on improving your strength, followed by four weeks of power training (plyometrics), and then four weeks of higher rep work. Having separate blocks and phases allows you to focus on different facets of your fitness, which will carry over to other activities and improve your performance and overall quality of life.

Incorporate different training phases into your fitness rotation.

A secret exercise trick to improve your quality of life is incorporating Dead Hangs into your regimen. Hanging onto a pullup bar can help decompress your spine, improve your shoulder flexibility, stretch out tight lats, and increase grip and core strength. Test your grip strength by seeing how long you can hang onto the bar, then slowly increase your time under the bar. Eventually, with enough practice, you'll be able to perform this exercise for at least two minutes.

Add in Dead Hangs.

In strength training, supersets consist of performing two exercises back to back. The most common superset mixes a lower-body movement with an upper-body exercise. You can also choose exercises that target opposing muscle groups, such as your pushing and pulling muscles. When performing supersets, you're targeting more muscle groups in your body. This allows you to recruit muscle fibers and increase your heart rate and calorie burn. In addition, you're enhancing your anaerobic conditioning, which helps improve your overall fitness and quality of life.

Incorporate supersets.

Begin the Dumbbell Deadlift by placing a dumbbell in front of you with your feet outside of your shoulders. Keep your chest tall and core tight, squat down, and grab the dumbbell. Drive through your heels and hips to come back up, flexing your glutes and quads to finish. Place the dumbbell back down to the starting position before performing another rep. Complete 10 reps.

Dumbbell Deadlift

Start your Lat Pulldowns by gripping the lat pulldown bar with your palms facing away from you just outside your shoulders. Lean back slightly, and pull the bar down toward your sternum with your elbows, squeezing your lats at the very bottom of the movement. Resist on the way back up, maintaining tension in your lats. Get a solid stretch at the top of the movement by letting your shoulder blades come up before performing another rep. Perform 10 reps.

Lat Pulldowns

We all do workout, but do we know some tips that have a very nice positive impact on aging?

We've put together some secret exercise tricks to slow down aging and live longer that should be on your radar.

Secret Exercise Tricks To Slow Down Aging and Live Longer

Chasing Excellence breaks down how world-class athletes achieve the mental strength they need to succeed, highlighting the steps required to achieve toughness, build resilience, and always push your limits for a purpose.Athletes are so much more than just performers who train, eat, and carry out their physical activities well. Mental toughness is the most important aspect of becoming a top worldwide athlete. In fact, mental strength is what separates champions from the pack.It’s what allows them to push themselves beyond their limits and bounce back from failure.

Chasing Excellence – Book Summary

Mental toughness is about more than just being able to avoid distractions and focus on the task at hand—it’s about building resilience and always pushing your limits for a purpose.So how do you achieve mental toughness? Chasing Excellence by Ben Bergeron will teach you all about it.

<ul><li>Although talent and passion are both crucial to an athlete’s success, there’s another key aspect that makes the difference.</li><li>Top athletes’ mind training is deeply rooted in mindfulness and stoicism. </li><li>Top performers are confident, humble, and positive as much as they can be.</li></ul>There’s so much to learn from top athletes worldwide – they train hard, eat well, build their mental toughness every day, and live healthier lives than anyone we know. While practice beats theory, these lessons are a great starting point if you’re looking to better yourself.

Here are the three main lessons from this book:

Athletes are some of the most committed people in the world. They train tirelessly, push their bodies to the absolute limit, and don’t allow anything or anyone to stand in their way. But how do they do it? What makes them so different from us? And how can we start to apply their principles to our own lives?The book states that passion is the essential ingredient for being committed to your work, mastering a job, and coming out ahead—even when the odds aren’t exactly in your favour. Passion gives you the energy to keep pushing when things aren’t all pink and fun anymore.

Lesson 1: Hard, consistent work is what outpaces motivation in the long run.

There’s another major component of your success recipe along with talent or passion. Consistency in your hard work is what will get you to the top and help you get past troubled times. Being consistent is more of a mind game than anything else because it requires willpower to sustain.Motivation is what will get you out of the bed, but consistency and habit will get you through the entire day – and in the long run, that’s what builds a career. For top athletes, consistent training, mental strength, and resilience – are all key ingredients to the secret sauce, and they’re not easy to get across.

In the world of athletics, mistakes happen. And when they do, athletes have to be able to move on quickly, or else they’ll never get anywhere. To do this, they use a mindset that’s rooted in stoicism: they focus only on what they can control, and try to let go of what they can’t. The author, which is a professional coach, tells his athletes to never spend more than five minutes on upsetting mistakes; instead, he advises them to practice breathwork to calm themselves down and keep their focus on the game. People often get so focused on their performance that they get overwhelmed by mistakes.

Lesson 2: To get past mistakes, athletes focus on what they can control and practice breathwork.

But there are ways to stay calm, and even thrive off of mistakes! When you’re playing a sport, it’s easy to get caught up in the outcome of each game. You want to win and you want to do well. But when you’re playing, there are things that are out of your control.Things like the weather, how well your teammates play, and what other teams around the league are doing, they’re all in the background of their minds stealing their focus. So how do athletes stay focused on what they can control? It’s simple – they narrow down what’s in their power to change and what isn’t.

They practice breathwork too—breathing exercises like deep breathing and meditation help calm down their bodies and keep their focus on what matters most: performing at their best. Counting breaths while keeping a clear mind is what helps them regain focus.

Athletes are well known for their physical strength, but they also possess mental toughness. Mental toughness is a set of behaviours and practices that help athletes achieve excellence by being confident and toughening their minds to help them, not play against them.To achieve this mental toughness, they must be positive or at least try their best to keep things optimistic. When you’re a positive person, good things will happen to you, and that’s not just karmic knowledge coming into play. Psychology supports these facts of life through a concept called frequency illusion.

Lesson 3: Excellence means being confident, seeing the good in everything, performing well, and knowing your worth.

For example, when you decide that you like a certain car, you’re going to see it everywhere you go. It’s the same with positivity. Now, another important trait of winners is that they’re humble, but also confident.One great thing about this book is that it highlights how a person with a healthy mindset can be both of these things – in fact, they should be! Being humble means being open to criticism, feedback, and acknowledging when someone else simply did it better than you.

Confidence comes with training and consistency. Being confident means knowing where you stand without being arrogant about it. It means knowing that you did your best and that your value stays the same regardless of the outcome of a competition. Naturally, these three traits go hand-in-hand in sports and in life.

Chasing Excellence presents the unknown side of athletes and the painful, uncomfortable growth they have to go through to become the superhumans we know they are. Athletes are constantly on the hunt for mental toughness, and in this book, Bergeron presents a formula for it. Reading this book will make you understand how athletes achieve excellence by being confident and training their minds to coordinate them, not play against them. When facing losses, they’re humble and try to learn from their mistakes. Overall, they’re positive and always look forward to new experiences.

Chasing Excellence – Book Review

The 20-year-old athlete who wants to know what it takes to become a professional in the field, the 35-year-old coach who wants to better their training system and build top performers, or the 45-year-old person who is a sports lover and also likes to read about all great stories in the industry.Great insights to study and apply to your own personal life!

Who would I recommend the Chasing Excellence summary to?

“But talent without grit is just potential. Talent plus grit is unstoppable.-Ben Bergeron

Author Quote

Chasing Excellence Summary delves into the most important aspects of becoming a top worldwide athlete, such as mental resilience and passion.

personaldevelopment

Personal Development

motivationandinspiration

Motivation & Inspiration

Chasing Excellence Summary

The rotator cuff is a group of muscles and tendons that surround the shoulder joint.Muscles- Supraspinatus, Infraspinatus, Subscapularis, Teres minor. A rotator cuff injury can cause a dull ache. And restricts functional activities of shoulder joint like Flexion, abduction, rotations, etc.

Rotator Cuff Injury : Overview 

(CA Arch)Formed by- Coracoid Process, Acromion Process. Roof formed by- Coracoacromial Ligament.Contents under the arch- Rotator cuff tendons, subacromial bursa.

Rotator Cuff Injury : What Is Coracoacromial Arch?

1° Causes - Damage to components forming CA arch, damage to Rotator cuff tendons.E.g-<ol><li>bony defect in Acromion, Coracoid process hence causing impingement of tendons.</li><li>Injury/ tear of Coracoacromial Ligament.</li></ol> 2° Causes - Due to other external structures.i.e -<ol><li>Trauma- micro repetitive/ strong sudden causing ms tear.</li><li>Force Couple = Deltoid + Supraspinatus dysfunction (ms weakness)</li><li>Lateral Rotator weakness.</li><li>Joint capsule tightness.</li><li>Etc.</li></ol>

Rotator Cuff Injury : Causes

Extent of tear varies. To check for the same, Resisted Isometrics are done- <ol><li>Minor Tear - Painful, Strong ms contraction</li><li>Moderate Tear - Moderate pain, ROM is not complete/ weak ms contraction</li><li>Complete Tear - No pain, No ms contraction </li></ol>

Rotator Cuff Injury : Ms Tear

Every day going to clinical postings to learn more, about common orthopaedic issues. Treatment, protocols, assessments and so much more. Felt the need to make people aware of these. 

Rotator Cuff Injury 

Fish is an excellent source of protein, omega-3 fatty acids, and many vitamins and minerals. According to the Mayo Clinic, “Eating at least two servings of fish a week could reduce the risk of heart disease.” They recommend consuming fatty fish, like wild-caught salmon, twice per week. However, it’s important to avoid fish high in mercury: swordfish; shark; king mackerel; tilefish (golden bass); bigeye tuna; marlin; orange roughy; and bluefish.

Eat fish twice a week

Saturated fats are found in animal products, including red meat and dairy, while trans fats are man-made fats created when manufacturers add hydrogen to vegetable oil. Both saturated fats and trans fats raise the risk of heart disease and stroke by altering blood lipid levels.

Limit saturated fats and trans fats

To limit your intake of saturated fat: <ul><li>Reduce the amount of meat you eat. Choose lean cuts (such as trimmed chicken breasts) or remove visible fat from meats before cooking them. Opt for fish instead of red meat at least twice a week. </li><li>Replace some of the meat in your diet with plant-based alternatives. </li><li>Avoid processed meat like sausage, bacon, and lunchmeat </li> </ul>Trans fats are found naturally in some foods, such as meat and dairy products, but also in some processed foods. Trans fats, also known as partially hydrogenated oils, raise the amount of “bad” LDL cholesterol in your blood while lowering amounts of “good” HDL cholesterol. Trans fat also increases inflammation in blood vessels, thereby contributing to the hardening of the arteries (atherosclerosis).

Monounsaturated fats are abundant in olive oil, canola oil, peanut oil, and avocados. These fats reduce “bad” LDL cholesterol levels and increase “good” HDL cholesterol levels. They’re considered “good” fats because they help lower the risk of heart disease.

Choose healthy monounsaturated fats

Whole grains are an excellent source of fiber and can help you feel full for longer. They’re also good sources of B vitamins, important for energy metabolism and heart health. Avoid refined grains, like white bread and white flour. To make refined grains, manufacturers strip whole grains of their fiber and nutrients. The lack of fiber leads to blood sugar spikes that aren’t healthy for your heart. The soluble fiber in whole grain foods also lowers cholesterol by binding to bile acids and carrying them out of the body before they are absorbed into the bloodstream. Avoid packaged foods that are processed and contain added sugar and salt. The American Heart Association recommends that most adults get no more than 2,300 milligrams per day (that’s about 1 teaspoon).

Choose whole grains over refined grains

Potassium and magnesium are essential minerals for heart health. Potassium is abundant in fruits and vegetables, and whole grains, nuts, and seeds are rich sources of magnesium. Potassium can lower blood pressure by reducing the stress on your arteries caused by sodium (salt). Magnesium has many benefits for heart health. It helps maintain healthy blood pressure and reduces insulin resistance, a precursor to type 2 diabetes and cardiovascular disease. Plus, magnesium is important for maintaining a healthy heart rhythm.

Eat foods rich in potassium and magnesium

Staying a healthy weight is important to your health, but also maintaining a healthy waist size. The body mass index (BMI) is used to estimate whether someone has an ideal weight and height ratio. However, it doesn’t account for muscle mass or fat in the abdominal area, which has a stronger effect on heart disease than BMI. Don’t just weigh yourself, also measure your waist size and keep tabs on it. Research shows that having a waist size of 40 inches or greater for men and 35 inches and over for women is a risk factor for cardiovascular disease.

Maintain a healthy weight and waist size

One of the best ways to improve your heart health is to exercise regularly. The American Heart Association recommends at least 30 minutes of moderate-intensity aerobic exercise (such as brisk walking or cycling) on most days of the week. If you are new to exercising, start slowly and gradually increase the length and duration of your workouts. You can start with as little as 10 minutes of aerobic exercise daily and gradually build up to a higher intensity and duration. Aerobic exercise helps develop stamina, too. Do more “incidental” movements. Get up and walk around and stretch, so you aren’t sitting for longer than 30 minutes at a time. Prolonged sitting reduces insulin sensitivity and affects blood lipids in a way that’s harmful to cardiovascular health.

Exercise most days of the week

Life better (probably longer) with healthier heart

food

Food

7 Daily Habits for a Healthier Heart

<ul><li>Everybody should be screened early in life.</li><li>The frequency with which you need to test really comes down to the state of interventions. It doesn't make sense to just do blood tests for the sake of doing blood tests. There has to be kind of a reason. Is something changing?</li><li>A blood test is, for the most part, a static intervention. It's a look at a window in time. And there's benefit in having a few of those over the course of a year if you're unsure about a level.</li><li>Doctors might check blood 2-4 times a year, but they can also do things there to check reactions to certain drugs or diets.</li></ul>

The frequency of blood work

The 2 vectors of longevity: lifespan (whether you are alive and breathing) and healthspan (how many healthy years you live).<ul><li>What gets in the way of lifespan? The four horsemen of disease: atherosclerotic disease, cancer, neurodegenerative disease, and metabolic disease, which directly isn't the cause of many deaths, but creates the foundation for all of those other diseases. Blood testing of biomarkers provides pretty good insight into lifespan.</li><li>When you get into healthspan, you have kind of the cognitive, physical, and emotional domains. Here, the biomarkers are far less helpful, and you re<warningtag>ly more on functional testing.</warningtag></li></ul>

Vectors of longevity

<ul><li>Atherosclerotic disease: ApoB is the most important biomarker.</li><li>There’s a blind spot when it comes to cancer: blood testing & biomarker testing for cancer aren’t usually the most helpful unless/until blood biopsies are more prevalent.</li><li>Biomarkers can be helpful for dementia but not most other neurodegenerative diseases – “The same things that drive the risk of heart disease are driving the risk of dementia.”</li><li>Lipoprotein(a): you are born with this; it’s the single most prevalent genetic driver of atherosclerosis (but unfortunately most physicians don’t know what it is).</li></ul>

On biomarkers

An annual DEXA scan is a more comprehensive measurement than BMI – but you certainly want to monitor weight.A DEXA is a moving x-ray. So you lay down on a bed and it takes maybe 10 minutes and this little, very low power x-ray goes over your body. It measures body fat percentage, bone mineral density, visceral fat, appendicular & lean mass metrics; visually, the definition of your abs is not a bad way to assess your fat visually

Quantitative measurements of weight, BMI, for the typical person

A marginal decade is the last decade of your life. So everyone will have a marginal decade. And outside of people who die suddenly or through an accident, most of us know when we're in that marginal decade.Until a person can tell you what it is that they want to be doing in that last decade, you can't design a program to get them there. Explicitly define what you want your marginal decade to look like, and then you sort of back script from there, figure out what you should be doing, given their current health status. This is called backcasting.

The marginal decade

Smoking is approximately a 40% increase in the risk of ACM (all-cause mortality). It means at any point in time, there's a 40% greater risk that you're going to die relative to a non-smoker and a never-smoker.It doesn't mean your lifespan is going to be 40% less. It means at any point in time, your risk of death is 40% higher. At some point that catches up.

Smoking as a cause of mortality

Augmenting acetylcholine through nicotine (not by smoking) is effective for enhancing concentration and focus.On the list of things that you can do to make your brain a little more focused, this is infinitely safer than what a lot of people are doing, which is using stimulants.

Nicotine and cognitive focus

There's a group of people who think "if I could just fix my testosterone, everything will be better." But actually, that's not true at all. The only purpose of fixing testosterone is to give you the capacity to work harder. It's really going to help you recover more from your workouts. This should just give you a greater ability to experience muscle protein synthesis.So if you get a bunch of testosterone and you sit on the couch and your nutrition doesn't change and you're not exercising anymore, you're not going to experience any benefits of this thing.

"Fixing" testosterone

<ul><li>ApoB is the concentration of LDL and VLDL particles. And they carrycholesterol and triglycerides. So anything that reduces cholesterol and reduces triglycerides, is going to reduce ApoB.</li><li>Triglycerides are generally driven by carbohydrate intake. So more insulin resistance, more carbohydrate intake, and more triglycerides. If you restrict carbohydrates, you will reduce triglycerides. But if you reduce triglycerides by raising fat intake so much, it can still raise ApoB.</li><li>Statins work by inhibiting cholesterol synthesis; the liver is really sensitive to cholesterol levels - it doesn't want too much<warningtag>, it doesn't want too little. When you inhibit cholesterol synthesis, the liver says, I want more cholesterol. So it puts more LDL receptors on its surface, and it pulls the LDL out of circulation. That's what lowers the LDL in circulation.</warningtag></li></ul>

Apolipoprotein B, diet, and statins

Metabolomics is just the study of metabolites. Metabolites can be defined as endogenous compounds such as amino acids, lipids, sugars, organic acids, etc., which are routinely being formed in the anabolism or catabolism process.

Metabolomics 

What is the best way to live longer? Here are a few factors within your control

scienceandnature

Science & Nature

longevity

Longevity

How To Live A Long Life

My guest this episode is Dr. Peter Attia, M.D., who trained at Stanford University School of Medicine, Johns Hopkins Hospital and the National Institutes of Health (NIH). Dr. Attia is host of The Drive podcast and is a world expert on behavioral approaches, nutritional interventions, supplementation and pharmacological techniques to improve lifespan, healthspan and athletic performance. We discuss how best to evaluate your health status using routine blood work, body scans and regular tests of physical strength and endurance. Dr. Attia explains what he uses with his patients to “back-cast” their health goals as a way to design their exercise and nutritional programs. We also discuss hormone modulation and replacement therapy for both men and women. We explain how cholesterol and related factors contribute to cardiovascular disease risk and how to monitor and mitigate that risk. Dr. Attia details various supplementation, nutrition, exercise and prescription approaches useful to people in every decade of life to improve vitality, reduce their risk of disease and increase the number of years sustaining peak cognitive and physical health.  Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Thesis: https://takethesis.com/huberman InsideTracker: https://insidetracker.com/huberman Helix Sleep: https://helixsleep.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Assessing Health Status & Improving Vitality  (00:02:51) Momentous Supplements  (00:03:46) Thesis, InsideTracker, Helix Sleep  (00:07:29) Lifespan: Bloodwork & Biomarkers Testing, The “4 Horseman of Disease”  (00:11:51) Healthspan: Functional Testing, Cognitive & Emotional States  (00:13:59) Blood Testing: Best Frequency  (00:16:01) DEXA Scan: Lean Mass & Fat, Bone Mineral Density & Osteoporosis  (00:22:33) Bone Mineral Density & Age-Related Decline, Strength Training, Corticosteroids  (00:29:24) Osteopenia & Osteoporosis Diagnosis, Strength Training (00:31:03) AG1 (Athletic Greens) (00:32:16) Back-casting: Defining Your “Marginal Decade”  (00:38:31) All-Cause Mortality: Smoking, Strength, VO2 max  (00:44:43) Attia’s Rule of Supplementation, “Centenarian Decathlete” Physical Goals (00:49:24) Importance of Exercise, Brain Health, MET hours  (00:55:23) Nicotine & Cognitive Focus (01:03:12) Menstruation, PMS & Menopause  (01:10:10) Hormone Replacement Therapy, Menopause & Breast Cancer Risk (01:22:06) Estrogen, Progesterone & Testosterone Therapies in Women (01:26:35) Hormone Replacement Therapy in Men, SHBG & Testosterone, Insulin (01:37:23) Clomid, Pituitary, Testosterone & Cholesterol, Anastrozole, HCG (01:47:46) Fadogia Agrestis, Supplements, Rapamycin  (01:52:06) Testosterone Replacement Therapy & Fertility  (01:59:26) Total Testosterone vs. Free Testosterone (02:02:51) Cholesterol & Dietary Cholesterol, Saturated Fat, LDL & HDL, Apolipoprotein B (02:17:42) Apolipoprotein B, Diet, Statins & Other Cholesterol Prescriptions  (02:25:15) Cardiovascular Disease, Age & Disease Risk  (02:28:53) Peptides, Stem Cells, BPC157, PRP (Platelet-Rich Plasma), Injury Rehabilitation  (02:37:40) Metabolomics & Exercise  (02:40:44) GLP-1 & Weight Loss  (02:47:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips Title Card Photo Credit: Mike Blabac Disclaimer

My guest this episode is Dr. Peter Attia, M.D., who trained at Stanford University School of Medicine, Johns Hopkins Hospital and the National Institutes of Health (NIH). Dr. Attia is host of The Drive podcast and is a world expert on behavioral approaches, nutritional interventions, supplementation and pharmacological techniques to improve lifespan, healthspan and athletic performance. We discuss how best to evaluate your health status using routine blood work, body scans and regular tests of physical strength and endurance. Dr. Attia explains what he uses with his patients to “back-cast” their health goals as a way to design their exercise and nutritional programs. We also discuss hormone modulation and replacement therapy for both men and women. We explain how cholesterol and related factors contribute to cardiovascular disease risk and how to monitor and mitigate that risk. Dr. Attia details various supplementation, nutrition, exercise and prescription approaches useful to people in every decade of life to improve vitality, reduce their risk of disease and increase the number of years sustaining peak cognitive and physical health.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Assessing Health Status & Improving Vitality  (00:03:07) Sponsors: AG1, LMNT (00:07:29) Lifespan: Bloodwork & Biomarkers Testing, The “4 Horseman of Disease”  (00:11:51) Healthspan: Functional Testing, Cognitive & Emotional States  (00:13:59) Blood Testing: Best Frequency  (00:16:01) DEXA Scan: Lean Mass & Fat, Bone Mineral Density & Osteoporosis  (00:22:33) Bone Mineral Density & Age-Related Decline, Strength Training, Corticosteroids  (00:29:24) Osteopenia & Osteoporosis Diagnosis, Strength Training (00:29:52) Sponsor: AG1 (00:32:16) Back-casting: Defining Your “Marginal Decade”  (00:38:31) All-Cause Mortality: Smoking, Strength, VO2 max  (00:44:43) Attia’s Rule of Supplementation, “Centenarian Decathlete” Physical Goals (00:49:24) Importance of Exercise, Brain Health, MET hours  (00:55:23) Nicotine & Cognitive Focus (01:03:12) Menstruation, PMS & Menopause  (01:10:10) Hormone Replacement Therapy, Menopause & Breast Cancer Risk (01:22:06) Estrogen, Progesterone & Testosterone Therapies in Women (01:26:35) Hormone Replacement Therapy in Men, SHBG & Testosterone, Insulin (01:37:23) Clomid, Pituitary, Testosterone & Cholesterol, Anastrozole, HCG (01:47:46) Fadogia Agrestis, Supplements, Rapamycin  (01:52:06) Testosterone Replacement Therapy & Fertility  (01:59:26) Total Testosterone vs. Free Testosterone (02:02:51) Cholesterol & Dietary Cholesterol, Saturated Fat, LDL & HDL, Apolipoprotein B (02:17:42) Apolipoprotein B, Diet, Statins & Other Cholesterol Prescriptions  (02:25:15) Cardiovascular Disease, Age & Disease Risk  (02:28:53) Peptides, Stem Cells, BPC157, PRP (Platelet-Rich Plasma), Injury Rehabilitation  (02:37:40) Metabolomics & Exercise  (02:40:44) GLP-1 & Weight Loss  (02:47:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.

Huberman Lab

Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity

Dr. Peter Attia: Exercise, Nutrition, Hormones for Vitality & Longevity | Episode 85

Short answer: Yes. "Your body can't tell the difference between bending over to pull out a weed and bending down to pick up a kettlebell," explains <a href="http://w8lifterusa.com/">Robert S. Herbst </a>, a personal trainer and world champion powerlifter. So, in short, don't discount all the physical activities that you engage in without intending to exercise. Non-exercise activities are a great way to not only improve your health, but also complete tasks more easily and reduce your risk of injury (no more pulling a muscle carrying the groceries in). Here are 10 everyday activities that count as exercise, according to experts.

Can Daily Activities Count As An Exercise

Anyone who's ever mowed the lawn by hand in the height of summer knows that it's a true workout. Nunez explains: "Aside from the low impact and cardiovascular benefits, mowing the lawn requires a lot of functional movement primal patterns in the process of set up, mowing the lawn and clean up."Other types of yard work that are a great workout include gardening, weeding, shoveling snow or leaves and much more.

Yard or Lawn Care

Who says your hour-long daily walk can't be through the aisles of Target? Seriously, though, errands often involve plenty of walking, carrying, lifting and other movements.

Running Errands

Cleaning the house can involve a wide range of physical movements -- going up and down stairs, carrying things from room to room, pushing and pulling the mop or broom and more.

Cleaning the House

Need we say more? You may be more occupied with getting your pup exercise during their daily walk, but don't forget that you're getting your steps in at that time, too.

Walking the Dog

You may have heard that <a href="https://www.cnet.com/health/fitness/the-best-thing-you-can-do-for-your-health-right-now-standing-up/">sitting for long periods of time is bad for you </a> . But getting up and moving your body every 30 minutes or so is helpful, and walking is great exercise, period -- whether it's to the mailbox, down the hall to wave to your coworker or to grab a snack.

Walking, Anywhere

If you take public transportation regularly, you probably get a ton of light- to moderate-intensity activity throughout your days just by getting to the bus or train. And if you're running late and have to jog a little, that's all the more effort expended.

The 'I'm late' Sprint

Got kids in your life? Getting involved in their play, rather than watching from the nearest couch or bench, will have you out of breath pretty quickly.

Playing With Kids

Maybe you like to go out dancing, or maybe you're more of the "solo dance party in your pajamas" type. Either way, know that dancing can be a full-body workout and great cardio, too.

Dancing

Ever heard of "laughter yoga"? One <a href="https://pubmed.ncbi.nlm.nih.gov/24246140/">2014 study </a>found that laughter yoga is a better ab workout than crunches or back lifting exercises. So, the more humor you find in your day, the better.

Laughing

Sexual activity is also a <a href="https://link.springer.com/article/10.1007/s10508-021-02246-8">moderate-intensity workout </a>. Though, of course, it depends on the specific activity, it uses even <a href="https://www.healthline.com/health/what-are-mets#examples">more energy than weight training </a>.

Having Sex

Workout is important. Surprisingly, sweeping, lawn care and even running errands can count as a workout, according to experts.

Sweeping, lawn care and even running errands can count as a workout, according to experts.

You Can Skip the Gym With These 10 Everyday Activities That Count as a Workout

Superbrain yoga is a holistic, <a href="https://thehumancondition.com/somatic-psychotherapy-an-overview/">somatic (i.e., bodily] technique</a> used to enhance brain function, improve mood, and promote health. It is particularly popular as a method of improving school children’s cognitive function and performance. The technique of superbrain yoga involves crossing the arms, holding one’s earlobes, pressing the tongue against the roof of the mouth, and performing 10 to 21 squats while controlling the breath.

Superbrain Yoga: Description and Benefits

The technique of superbrain yoga involves crossing the arms, holding one’s earlobes, pressing the tongue against the roof of the mouth, and performing 10 to 21 squats while controlling the breath.

Superbrain Yoga: Description and Benefits - The Human Condition

This is a story of one person's unlikely success within the context of scores of embarassing failures.Was my eventual success primarily a result of talent, luck, hard work or an accidental just-right balance of each? All I know for sure is that I pursued a strategy of managing my opportunities in a way that would make it easier for luck to find me.

The systems model can be applied to most human endeavors:<ul><li>In the world of dieting - losing twenty pounds is a goal, but eating right is a system.</li><li>In the exercise/fitness realm - running a marathon in under four hours is a goal, but exercising daily is a system.</li><li>In business - making a million pounds is a goal, but being a serial entrepreneur is a system.</li></ul>

Goals V Systems

A goal Is a specific objective that you either achieve or don't some time in the future.If you are waiting to achieve it someday in the future, it's a goal. A system is something you do regularly which increases your odds of happiness in the long run.If you do something regularly, it's a system.

Think of your priorities in terms of concentric circles, like an archery target:1st ring - you. Take care of your health.2nd ring - economics. Your job, investments, property. If you don't get your personal finance engine working right, then you place a burden on your family and the country.3rd ring - family, friends and lovers. To truly enjoy life, you need to be right with these relations.4th ring - your local community, your country and the world, in that order. Dont bother to fix the world before controlling the inner circles.

The Energy Metric 

The smartest system for discerning your best path to success involves trying lots of different things - sampling.It's generally true that if no one is excited about your art/product/idea in the beginning, they never will be.Don't be fooled by the opinions of friends and family. They are all liars.

Recognising Your Talents

Every business or social activity requires a basic understanding of how the human brain perceives the world. We are all in the business of selling some version of ourselves. Psychology is embedded in everything we do.How much more effective would you be if you had a greater understanding of psychology? Answer: a lot.It's a good idea to make psychology your lifelong study. On a scale of one to ten, the importance of understanding psychology is a solid ten.

Psychology

A list of important patterns for success:<ol><li>Lack of fear of embarrassment - this allows one to be proactive. Its what makes someone take on challenges instead of writing it off as too risky.</li><li>Education - having the right level of education limits the risk of unemployment.</li><li>Excercise - good health is a baseline requirement for success. Exercises makes a person smarter, psychologically braver, more creative, more energetic, and more influential.</li></ol>

Pattern Recognition 

People who enjoy humour are simply more attractive than people who don't.Humour raises energy, this boost in energy makes you more willing to excercise, which raises your overall energy even more.A map of traps to avoid: <ul><li>Overcomplaining is never funny</li><li>Don't overdo self deprecation</li><li>Don't mock people</li><li>Avoid puns and wordplay</li></ul>

Humour 

People become unhappy if they have too many options in life.You want to feel like you have researched and considered all your options. ﻿Find great comfort in routine.The happiness formula:<ol><li>Eat right</li><li>Excercise</li><li>Get enough sleep</li><li>Imagine an incredible future </li><li>Work towards a flexible schedule</li><li>Do things you can steadily improve at</li><li>Help others (if you've already helped yourself)</li><li>Reduce daily decisions to routine </li></ol>

Happiness And Routine

Focus on your diet first so you have the right energy to excercise.Excercise improves your energy which in turn makes you more productive, more creative, more positive, more socially desirable, and more able to handle life's little bumps.Happiness is the only useful goal.Acquire as many key skills as possible, including public speaking, business writing, a working understanding of psychology, an understanding of basic technology concepts, social skills, proper voice technique, good grammar, and basic accounting.Think in terms of systems, not goals.

Summary

A compilation of key areas to focus on in order to increase your chances of success in life ✨️

Blasting clichéd career advice, the contrarian pundit and creator of Dilbert recounts the humorous ups and downs of his career, revealing the outsized role of luck in our lives and how best to play the system. Scott Adams has likely failed at more things than anyone you’ve ever met or anyone you’ve even heard of. So how did he go from hapless office worker and serial failure to the creator of Dilbert, one of the world’s most famous syndicated comic strips, in just a few years? In How to Fail at Almost Everything and Still Win Big, Adams shares the game plan he’s followed since he was a teen: invite failure in, embrace it, then pick its pocket. No career guide can offer advice that works for everyone. As Adams explains, your best bet is to study the ways of others who made it big and try to glean some tricks and strategies that make sense for you. Adams pulls back the covers on his own unusual life and shares how he turned one failure after another—including his corporate career, his inventions, his investments, and his two restaurants—into something good and lasting. There’s a lot to learn from his personal story, and a lot of entertainment along the way. Adams discovered some unlikely truths that helped to propel him forward. For instance: • Goals are for losers. Systems are for winners. • “Passion” is bull. What you need is personal energy. • A combination of mediocre skills can make you surprisingly valuable. • You can manage your odds in a way that makes you look lucky to others. Adams hopes you can laugh at his failures while discovering some unique and helpful ideas on your own path to personal victory. As he writes: “This is a story of one person’s unlikely success within the context of scores of embarrassing failures. Was my eventual success primarily a result of talent, luck, hard work, or an accidental just-right balance of each? All I know for sure is that I pursued a conscious strategy of managing my opportunities in a way that would make it easier for luck to find me.”

problemsolving

Problem Solving

leadershipandmanagement

Leadership & Management

Blasting clichéd career advice, the contrarian pundit and creator of Dilbert recounts the humorous ups and downs of his career, revealing the outsized role of luck in our lives and how best to play the system. Scott Adams has likely failed at more things than anyone you’ve ever met or anyone you’ve even heard of. So how did he go from hapless office worker and serial failure to the creator of Dilbert, one of the world’s most famous syndicated comic strips, in just a few years? In How to Fail at Almost Everything and Still Win Big, Adams shares the game plan he’s followed since he was a teen: invite failure in, embrace it, then pick its pocket. No career guide can offer advice that works for everyone. As Adams explains, your best bet is to study the ways of others who made it big and try to glean some tricks and strategies that make sense for you. Adams pulls back the covers on his own unusual life and shares how he turned one failure after another—including his corporate career, his inventions, his investments, and his two restaurants—into something good and lasting. There’s a lot to learn from his personal story, and a lot of entertainment along the way. Adams discovered some unlikely truths that helped to propel him forward. For instance: • Goals are for losers. Systems are for winners. • “Passion” is bull. What you need is personal energy. • A combination of mediocre skills can make you surprisingly valuable. • You can manage your odds in a way that makes you look lucky to others. Adams hopes you can laugh at his failures while discovering some unique and helpful ideas on your own path to personal victory. As he writes: “This is a story of one person’s unlikely success within the context of scores of embarrassing failures. Was my eventual success primarily a result of talent, luck, hard work, or an accidental just-right balance of each? All I know for sure is that I pursued a conscious strategy of managing my opportunities in a way that would make it easier for luck to find me.”

Adams was born in Windham, New York in 1957 and received his Bachelor's degree in Economics from Hartwick College in 1979.He also studied economics and management for his 1986 MBA from the Haas School of Business at the University of California, Berkeley.In recent years, Adams has been hurt with a series of debilitating health problems. Since late 2004, he has suffered from a reemergence of his focal dystonia which has affected his drawing. He can fool his brain by drawing using a graphics tablet. On December 12, 2005, Adams announced on his blog that he also suffers from spasmodic dysphonia.

Scott Adams

How to Fail at Almost Everything and Still Win Big

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