The magic and power of sound has improved the lives of millions of people. Binaural beats are musical tones that have seen significant rise in their application. The sound waves enable one to reach higher realms consciousness, and thus help in learning, meditation, focus, sleep, heal, enhanced moods, among other implementations. The science behind binaural beats frequencies is brain entrainment.

Binaural Beats 

<ol><li>Gamma (30-100 Hz)</li><li>Theta (3.6-7.9 Hz)</li><li>Delta (0.1-3.5 Hz)</li><li>Alpha (8-14 Hz)</li><li>Beta (15-29 Hz)</li></ol>

Five Important Binaural Beats Frequencies

<ul><li class="ql-align-justify">They enhance your creativity</li><li class="ql-align-justify">They help reduce and mitigate pain</li><li class="ql-align-justify">Enhance your focus and concentration</li><li class="ql-align-justify">Induce and improve sleep</li><li class="ql-align-justify">Helps avoid and manage stress</li><li class="ql-align-justify">Increase mind stimulation</li><li class="ql-align-justify">Enhance your cognition</li><li class="ql-align-justify">Wards off and reduces anxiety</li><li class="ql-align-justify">Improves memory</li></ul>

Benefits Of Binaural Beats Frequencies 

YouTube hosts a great choice of binaural beats.You can use the YouTube search feature and choose from the variety, according to your needs, and what will work for you.In addition, there are <a href="https://www.binauralbeatsmeditation.com/?ap_id=minddaily">Professional </a> generators that have outstanding collection of binaural beats, customised for various needs.

Where Can One Get Binaural Beats

What are BINAURAL BEATS FREQUENCIES, their BENEFITS? DO they work? Find the guide and Hz for the Binaural Beats Frequencies. The Mental Health Catalysts!

personaldevelopment

Personal Development

mindfulness

Mindfulness

health

Health

meditation

Meditation

scienceandnature

Science & Nature

Binaural Beats: The Best Guide To Understanding The 5 Binaural Beats Frequencies

Mental health is supremely important.<ul><li class="ql-align-justify">Mental health affects your sleep</li><li class="ql-align-justify">Mental health affects your health</li><li class="ql-align-justify">Mental health affects your productivity</li><li class="ql-align-justify">Mental health affects your relationships</li></ul> Mental health affects your life!So read on to find out 6 tips to improve your sleep, health, productivity, relationships, and life!

6 Tips For Mental Health (and how to be an ally)

What is candor? It is the quality of being honest and open.Building candor with the vulnerable builds trust and improves relationship. It also helps you to relief stress and all your bottled up emotions!

Building Candor

What should you do when you feel stressed, anxious, and overwhelm?Try the '478' breathing technique made popular by Dr Andrew Wail.There are only 3 steps involved<ol><li>Breath in deep for 4 seconds</li><li>Hold your breath for 7 seconds</li><li>Exhale slowly over 8 seconds</li></ol>It'll feel much better soon! Give it a shot!

The ‘478’ Breathing Technique

If you listen to your body when it whispers, you won’t have to hear it scream.Be collaborative with your body and mind! If you put your nose to the grindstone for too long (i.e. work too hard for too long), you may cut your nose!Be mindful and collaborative!

Be Collaborative Instead of Forceful

No not that ants but Automatic Negative Thoughts“I am not smart enough”, “Bad things will happen”, “I don’t think I am ever going to succeed”. — these are prime examples of negative thoughts.I believe it may be difficult to completely destroy all ants (pun intended), but if you fill your life with positivity, I promise you’d find yourself in a much better place.Instead of “I can’t do it”, think “I can try”. Instead of “I can try”, think “I will do it”. Take it one step at a time, and overwhelm those ants with positivity and love!

Get Rid of Ants!!! (Automatic Negative Thoughts)

In a high-stress environment when the amygdala is active, the prefrontal cortex (responsible for rationality & critical thinking) is “switched off.” This means that in an environment where fear and anger are present, people are unable to make rational decisions!So give the '478' breathing technique a shot if you ever feel angry or scared!

Understand The Amygdala (part of brain controlling fear & anger)

There is a clear distinction between “I am anger” and “I feel anger”. In the former, you are subconsciously letting anger consume you. You’d find ways to justify any rash actions because you think you’re anger. In the latter, anger is nothing but another feeling that happens to pass by your body and soulSo try your best to understand, acknowledge, and let go of it!Try saying - "I feel angry. But that's okay and it is normal. I acknowledge it and I'm going go breath and let it go.

Understanding Your Emotions

Thats it! I am positive that this 6 tips would bring tremendous value in your life.To summarize, the 6 tips are<ol><li>Building Candor</li><li>The '478' Breathing Technique</li><li>Be Collaborative Instead of Forceful</li><li>GET Rid of Ants (Automatic Negative Thoughts)</li><li>Understand The Amygdala (part if brain controlling fear & anger)</li><li>Understanding Your Emotions</li></ol>That's it from me! Stay rocking and stay positive!

Summary

I share the 6 best mental tips to improve your sleep, health, productivity, relationships, and life!

Since COVID-19 started on 31 December 2019, many were forced into lockdown and faced isolation for a long time. Schools were closed and everyone started working from home. The effect of COVID-19 on…

Understand yourself and those around you.

psychology

Psychology

mentalhealth

Mental Health

communication

Communication

Everything I have Learnt About Mental Health | #CrystalizeMyLearning (Feb 2022)

The standard number of daily steps seems to be 10,000 steps a day, but it didn’t come from science — and no one is exactly sure where it comes from.Most probably, it <a href="https://www.popsci.com/story/health/10000-steps-evidence-study/">is from</a> the name of a pedometer that was sold in Japan in 1965, which was called Manpo-kei and translates to “10,000 steps meter” in English.

The Number Of Steps To Be Taken Daily

If you think back to ancestral humans — before farming was done — we were all hunter-gatherers, and getting food took effort. If hunting and gathering had been too taxing physically for our ancestors, well, we’d have evolved differently. Being able to move a lot also means being capable of moving to places with better food when needed. If this kind of movement also keeps us healthy, it’s an evolutionary win.

The Evolution Of Walking

Data from <a href="https://pubmed.ncbi.nlm.nih.gov/31141585/">a study was published in 2019</a> showed that among women ages 45 and older, those women who took 4,400 steps per day had significantly lower mortality than those with 2,700 steps per day. In fact, the more steps the women took, the lower the mortality rate until they reached 7,500 steps per day where the benefits leveled off. Interestingly, the speed of the steps didn’t matter, just the number of steps.

The More You Walk, The Healthier You Are

Among adults younger than 60, the more steps taken, the lower the mortality rate until reaching 8,000 to 10,000 steps per day. For those aged 60 and older, the health benefit plateaued around 6,000 to 8,000 steps per day.Women in the US seem to average a little less than 5,000 steps a day, so many people are starting from a good place.

The Verdict: 8k to 10k Steps A Day

Dr. Jen Gunter, ob/gyn, author and podcast host, looks at the belief that people need to take 10,000 steps a day -- and explains what the science says about it.

exerciseandfitness

Exercise & Fitness

sports

Sports

How many steps a day do we really need to take? Here are the facts

- are the softest in texture.- viscous preparation of oils and/or fats, <a href="https://www.skincare.com/article/balm-vs-ointment">a type of lotion used specifically for medicinal purposes</a>. Think of them as topical emollients that directly address only one skin concern.- are typically used for purposes that are antiseptic or geared towards heightened skin conditions, such as excessively dry skin and other medical concerns such as eczema, itchy skin, irritation or rashes.<a href="https://www.oakhillhomestead.com/2016/06/making-salves-and-ointments.html?m=1">HOW TO MAKE OINTMENTS</a>

Ointments

= BUTTERS + VEGETABLE OILS/HERBAL OILS + BEESWAX OR OTHER WAX + ANTIOXIDANT- anhydrous formulation- can be formulated to target specific areas of the body, like the lips or a handful of concerns- has the same ingredients as a salve, but has a higher beeswax content a. giving them a harder, thicker consistency that is able to keep its shape and not be absorbed completely by the skinb. more protective, forming more of a barrier on the skin, and suitable for deodorant and lip productsc. <a href="https://pronounceskincare.com/balms-vs-salves-is-there-a-difference/">needs to be rubbed in making them ideal for sore muscles</a><a href="https://www.gaiaherbs.com/blogs/seeds-of-knowledge/how-to-make-herbal-balms-a-beginners-guide-and-easy-recipe">HOW TO MAKE BALMS</a>

Balms

= HERBAL OIL/S + BEESWAX* + SOMETIMES OTHER VEGETABLE OILS, E.G. TAMANU OIL- anhydrous(antioxidant, uncommon but if needed feel free to add)- a subset of the ointment category. - are typically softer than balms yet harder than traditional ointments. has lower ratio of beeswax (think more of a 1:4 ratio of wax to oil) or sometimes no beeswax at all- <a href="https://pronounceskincare.com/balms-vs-salves-is-there-a-difference/">absorb deeply into the skin making them great choices for wound healing.</a>- are frequently infused with herbs or essential oils to treat wounds and sores.<a href="https://www.healthline.com/health/diy-herbal-salves#diy-herbal-cream">HOW TO MAKE A SALVE</a>

A Salve

= <a href="https://aromaticstudies.com/butters-balms-salves-whats-difference/">BUTTERS + VEGETABLE OILS/HERBAL OILS/SPECIALTY SEED OILS +/- ANTIOXIDANT</a>If you put butters into a salve this becomes a body balm or butter, depending on amount of beeswax.<a href="https://thehouseandhomestead.com/homemade-body-butter/">HOW TO MAKE A BASIC BODY BUTTER</a>

Body butter

= BUTTERS +/- VEGETABLE OILS/HERBAL OILS +/- ANTIOXIDANT- are basically body butters that have been whipped with a beater/mixer. Whipped body butters do not contain beeswax <a href="https://bydreamsfactory.com/2016/12/homemade-whipped-body-butter.html/">HOW TO MAKE A WHIPPED BODY BUTTER</a>

Whipped Butter 

= <a href="https://aromaticstudies.com/butters-balms-salves-whats-difference/">BUTTERS + VEGETABLE OILS/HERBAL OILS + BEESWAX OR OTHER WAX + ANTIOXIDANT</a>- combination of oils and water to create a hydrating topical treatment.- If one adds water and/or hydrosols and/or aloe vera gel into a butter formulation, the end product would technically be called an emulsion (water + oil), also known as a cream or lotion, depending on water content. - Creams and lotion are emulsions, meaning a combination of oil and water along with an emulsifier, such as emulsifying wax NF or olivem 1000.- can vary from thicker to more light in texture*<a href="https://www.healthline.com/health/diy-herbal-salves#diy-herbal-cream">HOW TO MAKE A HERBAL CREAM</a>

Emulsion

- are made by steeping herbs in a carrier oil like olive or almond to extract the medicinal plant constituents that will help soothe your skin.<a href="https://www.healthline.com/health/diy-herbal-salves#diy-herbal-cream">TO MAKE HERB-INFUSED OILS</a>

Herb Infused oils

Why buy expensive treatments when you can make your own minus the dangerous chemicals

An analgesic salve you can make today with cayenne pepper, ginger, and St. John's wort in a beeswax base. Good for relief of mild to moderate pain.

food

Food

On Ointments, Balms, Salves, Butters, Emulsions, Infused Oils and so on

From OCD to agoraphobia and PTSD, there are almost as many types of anxiety disorder as things to worry about. Here’s how to spot the signs and find the relevant support.Many people will be familiar with the dry mouth, intrusive thoughts, and fluttering heart and stomach that are the hallmarks of anxiety. Often a temporary, and completely natural reaction to threat, these responses can be helpful in certain situations, sharpening the mind and sending blood to where it is needed faster.

Many Types of Anxiety Disorder

But whereas stress usually resolves once a concern has passed, anxiety persists and is often disproportionate to the challenge faced. If it continues for months, and starts to interfere with everyday activities, an anxiety disorder may be diagnosed.Even before the Covid-19 pandemic, an estimated five in every 100 people in England were experiencing regular or uncontrollable worries about multiple things in their lives – a condition known as generalised anxiety disorder (GAD).

The introduction of the first UK lockdown in March 2020 saw the prevalence of generalised anxiety among the general population soar to 31% according to one recent study, as a consequence of social isolation, uncertainty about the future and the perceived threat of illness or death many people felt. This is a challenge that “cannot be undone overnight”, according to the study’s lead author Dr Gemma Taylor of the University of Bath.

A Challenge

A separate study, conducted in the summer of 2021, found that a fifth of participants continued to suffer from what the researchers called “Covid-19 Anxiety Syndrome” – a heightened state of worry, excessive symptom checking and avoidance of public spaces due to fears about contamination.A diagnosis of anxiety is usually made by a GP, based on a patient’s symptoms and how long they’ve had them. In the case of GAD, diagnostic criteria include at least six months of excessive worry about everyday issues that is disproportionate to any inherent risk and causes distress to everyday life.

Covid-19 Anxiety Syndrome

Symptoms may include restlessness or nervousness, becoming easily fatigued, poor concentration, irritability, muscle tension or sleep disturbance – and tend to be present most of the time. However, anxiety is, in fact, a general umbrella term that that can describe a number of different anxiety disorders, including some less common conditions, such as phobias and panic disorders.

A General Umbrella Term

One group of anxiety disorders is characterised by repetitive thoughts or compulsions, of which obsessive-compulsive disorder (OCD) is probably the best known. About 1 in every 50 people suffer from OCD at some point in their lives, and unlike GAD, which is roughly twice as common in women as in men, OCD affects men and women equally.

Those affected repeatedly experience unwelcome thoughts, images, urges, worries or doubts (obsessions) that can make them feel very anxious or uncomfortable. They also tend to engage in repetitive activities (compulsions) to reduce their anxiety, such as repeatedly checking medical symptoms on the internet, or whether a door is locked.Related to OCD are disorders where people experience obsessions and compulsions related to illness; or body dysmorphic disorder, with obsessions and compulsions related to their physical appearance.

Health Anxieties

Phobias involving a person’s fear or anxiety being triggered by a particular situation or object, eg dogs, flying, clowns or injections. An estimated 10 million people in the UK have phobias. Simple phobias, such as a fear of heights or spiders, usually start during childhood, whereas complex phobias tend to start later in life. For instance, social phobia (also known as social anxiety disorder) often begins during puberty, and is associated with intense fear or worry in social situations – including before or after a social event has happened.

Phobias

Agoraphobia, meanwhile, tends to first strike in a person’s late teens to early 20s, although complex phobias may continue for many years. Agoraphobia is more than just a fear of open spaces; those affected may feel anxious about being in places or situations that could be difficult to get out of, or where they may not be able to get help if they have a panic attack – a sudden episode of intense fear that triggers severe physical responses, and sometimes for no apparent reason.

Agoraphobia

If someone regularly has panic attacks apparently out of the blue, without any obvious trigger, they may be diagnosed with panic disorder. It often coexists with agoraphobia, and in some cases, the fear of having a panic attack can itself trigger an attack. In the UK, the prevalence of panic disorder with or without agoraphobia is estimated to be 1.7%.

Panic Disorder

There are many other types of anxiety disorders, but a final one of note is post-traumatic stress disorder (PTSD), which stands out because it strikes after experiencing or witnessing a traumatic event or serious injury. Roughly 50% of people will experience a trauma at some point in their lives, but only a fifth of them will go on to develop PTSD. Symptoms usually begin within three months of the traumatic event, but in some cases they begin years afterwards, and may include flashbacks or nightmares which can feel like you are reliving the fear and anxiety you experienced at the time.

PTSD

Like other anxiety disorders, PTSD can severely impair a person’s ability to function in social or family life, sometimes resulting in relationship problems or job instability.The good news is that effective treatments exist for all of these anxiety disorders, so it is important to seek help.

Effective Treatments

If you think your anxiety, or that of a friend or family member, is becoming problematic, seek help by approaching a GP, who may be able to provide treatment and/or a referral to a therapist through the NHS. Private therapy is another option, although this can be expensive.Various charities and community organisations run peer support groups, where individuals share their own experiences of anxiety and coping strategies in a supportive environment, including Mind, Anxiety UK and Rethink Mental Illness.

Where to find help

From OCD to agoraphobia and PTSD, there are almost as many types of anxiety disorder as things to worry about. Here’s how to spot the signs and find the relevant support

How to recognise the symptoms of anxiety and get help

New knowledge or memory is not created by new neurons rather by existing ones firing over and over again. Another way memory is created is through strong activation once and only once called one trial learning it is most associated with negative events

Repetition Does Increase Memory  

<ul><li>Working memory: memories that you hold for a short amount of time and then discard right away </li><li>Long term memory: memories that you hold for a long term or life </li><li>Short term memory: memories you hold for a little while maybe a month and then discard </li></ul>

Different Types Of Memories 

<ol><li>Repitition and Recall: this is the most proven and most effective way to increase memory you strengthen the connections </li><li>Create a heighten emotional state it’s not just about stress but rather creating higher awareness </li></ol>You need to increase adrenaline to learn better there are multiple different ways of doing that

Tools For Increasing Memory 

Caffine could have a positive or a negative impact on the effects on learning Dont use Caffine too much while learning it increases your attention but decreases your retention so it is a slippery slope that you would need to be careful about.

The Effects Of Caffine In Learning 

To put it into action you need to increase the amount of emotions you feel immediately after learning something some ways you can do that is as follows <ol><li>Dip your hand in cold water right after learning it </li><li>take an ice bath </li><li>Drink Caffine</li><li>Go out for a hard run or do exercise </li></ol>The main goal of the podcast is that to drastically improve your memory you need to spike Adrenaline after learning

Putting It into Action 

Cardiovascular exercise is very key increasing memory because if Increases the memory neurons

Exercise Is One Of The Best Way To Increase Memory 

Taking photos is very effective in increasing memory it could happen via a mental snapshot or an actual device screenshot When we are taking a picture of something we are stamping down a visual memory but we are inhibiting the ability to rembeer the auditory or sound version it didn’t matter whether they look at the photos again or not

Taking Photos Is A Very Understated Way To Increase Memory 

Meditation can drasticallly improve memory though there are a lot of things to consider <ul><li>You need to do it for at least 8 weeks for it to occur just like lifting </li><li>Improvements are not obvious to see </li></ul>

Meditation Can Drastically Improve Memory

Wow, another great podcast. He breaks down how to dramatically improve memory here are the main points 

This episode I explain the mechanisms by which different types of memories are established in our brain and how to leverage the amount and timing of key neurochemicals and hormones, such as adrenaline (aka epinephrine) and cortisol, to improve your learning and memory abilities. I describe multiple science-based protocols to do this, including repetition, caffeine, emotional states, deliberate cold exposure, sleep, meditation, and the role of vision, including taking “mental snapshots.” I also describe how exercise and an associated hormone, osteocalcin, can improve cognitive ability and memory formation. I also describe unique aspects and forms of memory such as photographic memory, extreme facial recognition (aka super recognition), and the phenomenon known as déjà vu. Thank you to our sponsors Eight Sleep: https://www.eightsleep.com/huberman Thesis: https://takethesis.com/huberman InsideTracker: https://insidetracker.com/huberman Our Patreon page https://www.patreon.com/andrewhuberman Supplements from Momentous https://www.livemomentous.com/huberman. For the full show notes, visit hubermanlab.com. Timestamps (00:00:00) Memory, Improving Memory   (00:02:45) Eight Sleep, Thesis, InsideTracker  (00:07:54) Sensory Stimuli, Nervous System & Encoding Memory  (00:11:12) Context & Memory Formation  (00:13:46) Tool: Repetition, Improving Learning & Memory  (00:17:11) Co-Activation and intensity Neuron Activation   (00:20:50) Different Types of Memory (00:25:40) Memory Formation in the Brain, Hippocampus  (00:28:00) Hippocampus, Role in Memory & Learning, Explicit vs. Implicit Memory (00:31:49) Emotion & Memory Enhancement  (00:36:44) Tool: Emotion Saliency & Improved Memory (00:41:42) Conditioned-Placed Avoidance/Preference, Adrenaline  (00:47:14) Adrenaline & Cortisol   (00:49:35) Accelerating the Repetition Curve & Adrenaline  (00:53:03) Tool: Enhancing Learning & Memory - Caffeine, Alpha-GPC & Stimulant Timing (01:00:50) Tool: Enhancing Learning & Memory - Sleep, Non-Sleep Deep Rest (NSDR) (01:04:48) Tool: Enhancing Learning & Memory - Deliberate Cold Exposure, Adrenaline (01:08:42) Timing of Adrenaline Release & Memory Formation  (01:12:36) Chronically High Adrenaline & Cortisol, Impact on Learning & Memory  (01:15:12) Adrenaline Linked with Learning: Not a New Principle  (01:17:25) Amygdala, Adrenaline & Memory Formation, Generalization of Memories (01:22:20) Tool: Cardiovascular Exercise & Neurogenesis  (01:27:00) Cardiovascular Exercise, Osteocalcin & Improved Hippocampal Function (01:29:59) Load-Bearing Exercise, Osteocalcin & Cognitive Ability  (01:34:41) Tool: Timing of Exercise, Learning & Memory Enhancement (01:37:29) Photographic Memory (01:38:49) “Super Recognizers,” Facial Recognition    (01:41:46) Tool: Mental Snapshots, Photographs & Memory Enhancement (01:49:12) Déjà Vu (01:53:24) Tool: Meditation, Daily Timing of Meditation (02:02:21) How to Enhance Memory  (02:05:51) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Patreon, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

education

Learning & Education

This episode I explain the mechanisms by which different types of memories are established in our brain and how to leverage the amount and timing of key neurochemicals and hormones, such as adrenaline (aka epinephrine) and cortisol, to improve your learning and memory abilities. I describe multiple science-based protocols to do this, including repetition, caffeine, emotional states, deliberate cold exposure, sleep, meditation, and the role of vision, including taking “mental snapshots.” I also describe how exercise and an associated hormone, osteocalcin, can improve cognitive ability and memory formation. I also describe unique aspects and forms of memory such as photographic memory, extreme facial recognition (aka super recognition), and the phenomenon known as déjà vu. 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) Memory, Improving Memory   (00:03:09) Sponsors: AG1, LMNT (00:07:54) Sensory Stimuli, Nervous System & Encoding Memory  (00:11:12) Context & Memory Formation  (00:13:46) Tool: Repetition, Improving Learning & Memory  (00:17:11) Co-Activation and intensity Neuron Activation   (00:20:50) Different Types of Memory (00:25:40) Memory Formation in the Brain, Hippocampus  (00:28:00) Hippocampus, Role in Memory & Learning, Explicit vs. Implicit Memory (00:31:49) Emotion & Memory Enhancement  (00:36:44) Tool: Emotion Saliency & Improved Memory (00:41:42) Conditioned-Placed Avoidance/Preference, Adrenaline  (00:47:14) Adrenaline & Cortisol   (00:49:35) Accelerating the Repetition Curve & Adrenaline  (00:53:03) Tool: Enhancing Learning & Memory - Caffeine, Alpha-GPC & Stimulant Timing (01:00:50) Tool: Enhancing Learning & Memory - Sleep, Non-Sleep Deep Rest (NSDR) (01:04:48) Tool: Enhancing Learning & Memory - Deliberate Cold Exposure, Adrenaline (01:08:42) Timing of Adrenaline Release & Memory Formation  (01:12:36) Chronically High Adrenaline & Cortisol, Impact on Learning & Memory  (01:15:12) Adrenaline Linked with Learning: Not a New Principle  (01:17:25) Amygdala, Adrenaline & Memory Formation, Generalization of Memories (01:22:20) Tool: Cardiovascular Exercise & Neurogenesis  (01:27:00) Cardiovascular Exercise, Osteocalcin & Improved Hippocampal Function (01:29:59) Load-Bearing Exercise, Osteocalcin & Cognitive Ability  (01:34:41) Tool: Timing of Exercise, Learning & Memory Enhancement (01:37:29) Photographic Memory (01:38:49) “Super Recognizers,” Facial Recognition    (01:41:46) Tool: Mental Snapshots, Photographs & Memory Enhancement (01:49:12) Déjà Vu (01:53:24) Tool: Meditation, Daily Timing of Meditation (02:02:21) How to Enhance Memory  (02:05:51) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter 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

Understand & Improve Memory Using Science-Based Tools

Understand & Improve Memory Using Science-Based Tools | Episode 72

Now I’m sure you have heard of the placebo effect? Where the belief that something is going to make you well again actually makes you well again Like when the doctor tell you it’s medicine but it’s actually a sugar pill?

Did you know a minimum of 30% of all medical interventions are just placebo?

So what about negative thoughts? We don’t talk about this but it’s equally just as powerful this is called a nocebo effect, it works in the same way in effecting biology, but the opposite It can cause any disease, if you believe your going to die you can die from that belief

This completely goes against our current belief system The reality is coming forward, the public are now just becoming aware of it It’s a revolution because if you believe genes control your life then your a victim to your heredity

Genetic control is the belief that “genes create our characters” Epigenetic control means above, this means “control above the genes”

This is where it’s recognised that our environment, but more specifically our perception of the environment changes our genetic activity Your going from the victim to the master

What people need to understand about epigenetics is that it’s the readings of the gene that change, not the gene itself If you are born with gene X you will always have gene X, but it’s how gene X will express itself that’s important.

This depends on your life, your character, your behaviour, the environments. These create your thoughts which create your beliefs.

We are creating a cancer the same way we can uncreate it, we have people who have spontaneous remissions all the time They change it not by changing there biology but by changing there mind

Hello everyone today I am going to share the negative thoughts process system and what they are capable of

How yr thoughts affect gens

Eating well means concentrating on a proper diet and on the time you eat. The foods you consume on a day-to-day basis will have a knock-on effect on your overall health. A balanced plate should include a handful of carbs, an outstretched handful of protein, two handfuls of veg and a thumb-sized portion of fat (olive oil). The current NHS guideline that you should eat small meals often throughout the day is completely disproven. Snacking is generally bad because it produces extra sugar and fat peaks, leading to sugar dips and more hunger. However, snacking can be helpful for some.

There’s more to eating than what’s on our plates

You should stop eating around two hours before bed; otherwise, the digestive tract is working at metabolising your food and absorbing nutrients instead of secreting and absorbing the sleep hormone melatonin. However, if you get home late and don't have that two-hour window before bed, a smaller, lighter dinner is recommended.

The gap between your last bite and going to sleep

Eating well doesn’t necessarily just mean concentrating on the right diet – the time you eat (or don’t) can also make a big difference to your wellbeing

How timing your meals right can benefit your health

We have over 600 muscles that make up between 1/3 and 1/2 of our body weight. They bind us together along with connective tissue and help us move.  Muscles need constant attention. The way you treat them on a daily basis will determine if they will wither or grow.

Muscles need attention to grow

When you expose your body to stress, such as pushing something heavy, your muscles experience microscopic damage. In response, the injured cells release inflammatory molecules called cytokines that activate the immune system to repair the injury. This is when muscle-building happens. The greater the damage to the muscle tissue, the more your body needs to repair itself. The cycle of damage and repair makes muscles bigger and stronger to adapt to greater demands.

Muscles stress

When your body has adapted to an activity, it won't produce enough stress to stimulate new muscle growth.  <ul><li>Hypertrophy, an increase in muscular size through exercise, is possible by exposing your cells to higher workloads than they are used to. </li><li>If you don't continuously expose your muscles to some resistance, they will shrink, known as muscular atrophy.</li><li>Exposing the muscle to a high degree of tension while the muscle is lengthening is called an eccentric contraction.</li></ul>

Hypertrophy, muscular atrophy and eccentric contraction

Without proper nutrition, hormones, and rest, your body will not be able to repair damaged muscle fibres.<ul><li>Protein in our diet preserves muscle mass. It provides the building blocks for new tissue in the form of amino acids.</li><li>Hormones such as insulin-like growth factors and testosterone shift the body into repair and growth.</li><li>However, this repair mainly happens when we're sleeping.</li></ul>

Muscles need proper nutrition and sleep

podcasts

Podcasts

videos

Videos

How To Build Muscle

View full lesson: https://ed.ted.com/lessons/what-makes-muscles-grow-jeffrey-siegel We have over 600 muscles in our bodies that help bind us together, hold us up, and help us move. Your muscles also need your constant attention, because the way you treat them on a daily basis determines whether they will wither or grow. Jeffrey Siegel illustrates how a good mix of sleep, nutrition and exercise keep your muscles as big and strong as possible. Lesson by Jeffrey Siegel, animation by Brett Underhill.

View full lesson: https://ed.ted.com/lessons/what-makes-muscles-grow-jeffrey-siegel

We have over 600 muscles in our bodies that help bind us together, hold us up, and help us move. Your muscles also need your constant attention, because the way you treat them on a daily basis determines whether they will wither or grow. Jeffrey Siegel illustrates how a good mix of sleep, nutrition and exercise keep your muscles as big and strong as possible. 

Lesson by Jeffrey Siegel, animation by Brett Underhill.

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TED-Ed

What makes muscles grow? - Jeffrey Siegel

As the felt response to a given situation, emotions play a key part in your reactions. When you’re in tune with them, you have access to important knowledge that helps with:<ul><li>decision-making</li><li>relationship success</li><li>day-to-day interactions</li></ul>

Emotions control reactions

“Emotions make our lives exciting, unique, and vibrant,” Botnick says. “Strong feelings can signify that we embrace life fully, that we’re not repressing our natural reactions.”Emotions that regularly get out of hand might lead to:<ul><li>relationship or friendship conflict</li><li>difficulty relating to others</li><li>trouble at work or school</li><li>an urge to use substances to help manage your emotions</li><li>physical or emotional outbursts</li></ul>

Take a look at the impact of your emotions

When you suppress or repress emotions, you’re preventing yourself from experiencing and expressing feelings. This can happen consciously (suppression) or unconsciously (repression).Either can contribute to mental and physical health symptoms, including:<ul><li>anxiety</li><li>depression</li><li>sleep issues</li><li>muscle tension and pain</li><li>difficulty managing stress</li><li>substance misuse</li></ul> Healthy emotional expression involves finding some balance between overwhelming emotions and no emotions at all.

Aim for regulation, not repression

<ul><li>What am I feeling right now? (disappointed, confused, furious)</li><li>What happened to make me feel this way? (They brushed me off with no explanation.)</li><li>Does the situation have a different explanation that might make sense? (Maybe they’re stressed, sick, or dealing with something else they don’t feel comfortable explaining. They might plan to explain more when they can.)</li><li>What do I want to do about these feelings? (Scream, vent my frustration by throwing things, text back something rude.)</li><li>Is there a better way of coping with them? (Ask if everything’s OK. Ask when they’re free next. Go for a walk or run.)</li></ul>

3. Identify what you’re feeling

Emotions get the best of everyone sometimes, but there are a few things you can do to take back control.

How to Control Your Emotions: 11 Strategies to Try

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