Human Upgrade @HumanUpgrade_

Poor sleep kills you faster than smoking, alcohol, and cancer. Here are 9 doctor rules for the best sleep of your life: 1. Eat grapes before sleep

Andrew Huberman just leaked his top 10 free longevity protocols to keep his body and brain healthy on the latest Diary of a CEO podcast I clipped them and broke them down so you can steal the whole system in 2 minutes: 1. Throw your phone away for 2 hours a day.

I was 17 kg overweight, had a huge belly & double chin, but I needed to reach 13% body fat for my wedding. I did it with these 25 rules: RULE 1. STOP RUNNING (for your knees).

If you want to avoid heart clots, strokes, and heart attacks (especially if you're over 40) Here are 8 things you must pay attention to: 8. Energy Drink

If you wake up at 3 AM. If you feel tired after 8 hours of sleep. If your muscles twitch before you fall asleep. Here are 5 fixes that actually work: 1. Magnesium glycinate before bed.

Your Resting Heart Rate tells the whole story. 95+ bpm - Heart is strained just to keep you alive. 90 bpm - Sedentary, unhealthy & stressed. 80 bpm -

For weeks I felt like I was dying. My heart would pound out of nowhere, I couldn't sleep, and my anxiety was through the roof. Every test came back fine, and it turned out to be a mineral I was missing. Here's how I fixed it:

A poor diet is the #1 reason people can't lose weight. After coaching 800+ people, the ones who lose the fastest do this same thing, pick 3-4 simple diet on repeat. Here's the list: 1. 𝐄𝐠𝐠 & 𝐑𝐢𝐜𝐞 (𝐒𝐢𝐦𝐩𝐥𝐞)

4 supplements I'm getting my aging parents to take: 1. Creatine. You should take it, your friends should take it, your parents should take it. 5g a day, forever. No loading phase needed.

A Harvard neurologist told me: “Sticking out your tongue for 40 seconds removes cortisol faster than any pills and breathing exercises.” 1. Your neck is what's keeping you anxious.

Dr. Nathan Bryan a prominent biochemist and molecular medicine researcher says there may be a connection between sunlight, vitamin D, nitric oxide and blood pressure. He points to a long observed pattern where people living in northern regions, such as Scandinavia, tend to have higher average blood pressure than people living closer to the equator. He says this correlates with differences in sunlight exposure and vitamin D levels. According to him, vitamin D can support nitric oxide production, and people who are deficient in vitamin D are often also deficient in nitric oxide. But he makes an important distinction. Correcting vitamin D deficiency doesn't necessarily restore nitric oxide production on its own. He considers them related but independent systems. He then explains that different wavelengths of light may also affect nitric oxide directly. According to him, ultraviolet light can release nitric oxide that is bound to proteins or enzymes, making it biologically active and allowing blood vessels to dilate. He says infrared wavelengths may also have an effect on nitric oxide, particularly in the far infrared range. His broader point is that light may influence cardiovascular function through more than just vitamin D.

Peter Attia says fasting has several potential health benefits, with the strongest and most obvious ones being related to metabolic health. These include weight loss, specifically fat loss, improvements in body composition and better insulin sensitivity. He also mentions potential effects on neurodegenerative diseases, cancer and possibly even lifespan and overall mortality. He says that when he personally did seven day fasts and monitored his blood work extensively, he saw profound changes in his hormones and metabolism. But he makes an important point about body composition. Just like with GLP 1 drugs, fasting can help you lose a significant amount of weight, but losing weight doesn't automatically mean losing mostly fat while preserving muscle. So the real question isn't simply whether fasting makes you lose weight. It's whether fasting can produce better fat loss and muscle retention than simply eating fewer calories continuously. That's the distinction he says needs to be answered by the research

Sal Di Stefano a personal trainer explains why some foods can leave you feeling much less satisfied than others, even when they contain more calories. He gives potatoes as an example. If someone challenged you to eat several plain potatoes in 30 minutes, you'd probably struggle after just a couple. Even with salt and butter, you'd likely feel full quickly. But put a family sized bag of potato chips in front of that same person and suddenly it's much easier to keep eating. He says this shows that calories aren't the only thing determining satiety. In fact, the potato chips contain more calories than the equivalent amount of plain potatoes because they're fried in oil. Yet people can still feel like they want more. His point is that the way food is processed and structured can influence how filling it is. A whole potato is bulky, contains water and takes up a lot of space in your stomach. Potato chips are much more energy dense, easier to eat quickly and easier to keep eating even after you've consumed a substantial number of calories. So the question isn't only how many calories are in the food. It's also how easily that food allows you to keep eating.

I’ve been taking magnesium for 1 month. Not only did I sleep like I was knocked out & woke up like a new man…it even made my brain 7.5 years younger. I’m super pissed I didn’t start this earlier:

Thomas N. Seyfried an American professor of biology, genetics, and biochemistry says he was originally taught that cancer was fundamentally a genetic disease. With a background in genetics and biochemistry, he says he accepted that idea without much question because it is the dominant view in mainstream cancer research. But his perspective changed when he began studying calorie restriction and fasting. He says their research showed that lowering glucose and increasing ketone bodies appeared to be associated with better outcomes in some cancer models. That led him back to the work of Otto Warburg, who argued that abnormal cellular energy metabolism plays a central role in cancer. He says his research at Boston College increasingly supported what he describes as the metabolic theory of cancer, rather than the traditional somatic mutation theory. The traditional view emphasizes genetic mutations that cause cells to grow uncontrollably. His alternative view focuses much more heavily on mitochondrial dysfunction and how cancer cells produce energy. As he studied brain cancer and metastatic cancer models, he says he became increasingly convinced that mitochondrial energy metabolism is at the core of the disease. His broader argument is that cancer may be more complicated than simply having the wrong mutations. He believes understanding how cancer cells use energy and how their mitochondria function could be just as important to understanding why cancer develops and progresses.

Dr. Masud Husain a leading British clinical neurologist and neuroscientist says almost every major addictive drug interacts with the brain's dopamine system. He mentions substances ranging from nicotine and alcohol to heroin, cocaine and amphetamines. According to him, these drugs can hijack the neural circuitry involved in motivation and reward. When this circuitry isn't functioning properly, he says people can experience a profound loss of motivation and apathy. But when the system is excessively activated, particularly through addictive substances, it can produce a state of extreme motivation toward whatever the brain has learned to pursue. He emphasizes that dopamine isn't the only thing controlling motivation. But he says it plays a major role in determining how strongly we're motivated to pursue a particular outcome. In simple terms, dopamine doesn't just make you feel good. It helps influence how much you want something badly enough to go after it.

Dr. Nathan Bryan a prominent biochemist and molecular medicine researcher says a study found that just seven days of using mouthwash could significantly increase blood pressure. The participants didn't change their diet or take any new medication. According to him, some people experienced up to a 26 mmHg increase in blood pressure after only one week of mouthwash use. He says the reason may be that certain mouthwashes disrupt the bacteria in the mouth that help produce nitric oxide, which plays an important role in regulating blood vessel function and blood pressure. But there's an interesting part. Four days after the participants stopped using the mouthwash, he says their oral microbiome had completely repopulated and their blood pressure returned to normal. His takeaway is that the body can be remarkably resilient. He compares it to smoking, where stopping exposure can produce noticeable health improvements relatively quickly, even though some long term damage may take years to recover from. In the case of mouthwash, he says simply stopping allowed the beneficial oral bacteria to return and blood pressure to normalize.Dr. Nathan Bryan a prominent biochemist and molecular medicine researcher says there may be a connection between sunlight, vitamin D, nitric oxide and blood pressure. He points to a long observed pattern where people living in northern regions, such as Scandinavia, tend to have higher average blood pressure than people living closer to the equator. He says this correlates with differences in sunlight exposure and vitamin D levels. According to him, vitamin D can support nitric oxide production, and people who are deficient in vitamin D are often also deficient in nitric oxide. But he makes an important distinction. Correcting vitamin D deficiency doesn't necessarily restore nitric oxide production on its own. He considers them related but independent systems. He then explains that different wavelengths of light may also affect nitric oxide directly. According to him, ultraviolet light can release nitric oxide that is bound to proteins or enzymes, making it biologically active and allowing blood vessels to dilate. He says infrared wavelengths may also have an effect on nitric oxide, particularly in the far infrared range. His broader point is that light may influence cardiovascular function through more than just vitamin D.

David Sinclair says they deliberately chose one of the hardest parts of the body to rejuvenate: the eye. Normally, an aging or damaged optic nerve doesn't simply become young again. Conditions such as glaucoma and age related damage are generally treated by slowing progression or managing the damage rather than completely reversing it. But he says their research in mice produced a very different result. They used a gene therapy designed to reprogram aging cells and delivered it directly into the eye. According to him, older mice with damaged eyes or optic nerves were able to regain vision within just a few weeks of treatment. His point is that if an organ as difficult to regenerate as the eye can potentially be rejuvenated, it could open the door to treating aging and other forms of damage throughout the body.

David Spiegel an American psychiatrist says hypnosis can potentially be useful for improving focus and attention. According to him, hypnosis naturally involves narrowing your attention and becoming deeply absorbed in whatever you're doing. He compares it to the feeling you get when you're completely immersed in a book or writing. Sometimes you might look at the clock and think, “I still have another hour of this.” But when you're completely engaged, that same hour can pass without you even noticing. He describes that state as almost game-like. You're focused on putting the pieces together, solving the problem and staying immersed in the task. For him, that deep absorption feels similar to a hypnotic state. And he says hypnosis can be used to help people learn how to intentionally enter that focused state.

Derek Munro a Canadian fitness educator says testosterone levels alone don't determine how strongly your body responds to androgens. One important factor is the number of androgen receptors you have in your tissues. Another is how sensitive those receptors are and how strongly they activate cellular processes after testosterone or another androgen binds to them. So two people can have different testosterone levels but respond differently to the same amount of androgen. That means having less testosterone than someone else doesn't automatically mean you have less potential for building muscle. It also doesn't necessarily mean you have less capacity for maintaining or supporting healthy bones. The body's response depends not only on how much testosterone is present, but also on how effectively the tissues can receive and respond to that signal.