El Jefe
11.9K posts


Ten squats every 45 minutes = 10,000 steps.
A study from the University of Texas found that doing just 10 squats every hour can actually control blood sugar better than going for a full 30-minute walk.
When you sit all day, your blood sugar spikes, your circulation slows, and your biggest muscles - your legs and glutes - basically switch off.
But 10 squats wakes everything up instantly.
Your leg muscles pull glucose out of your bloodstream, your circulation improves, and your metabolism switches back on.
That’s why these micro-bursts of movement deliver such powerful benefits.
In fact, research shows that ten squats every 45 minutes can give you similar cardiometabolic benefits to hitting 10,000 steps per day.
This strengthens your heart, keeps your joints moving, and prevents the dangerous blood sugar spikes that lead to insulin resistance.
So even if you don’t have time for long walks or full workouts, stand up…
Do 10 squats every 45 minutes and watch what happens to your energy, strength, and metabolic health.

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@JackFarley96 @maximumpain333 Plus once you hit your 50s your prostate has a say in your sleep schedule.
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@maximumpain333 May have been possible in Middle Ages but with smartphones I don't think it's good advice to wake up at 2am and "do stuff"
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The most dangerous lie in human history isn’t about food.
It isn’t about medicine.
It is about sleep.
For 200,000 years, humans did not sleep 8 hours.
That number was invented in 1938 by a mattress company called Simmons Beautyrest.
Before that campaign, the average human slept in two shifts.
Historians call it “Biphasic Sleep.”
You would sleep for 4 hours, wake up for 2, then sleep for another 4.
During that 2-hour window, people would pray, have s*x, write, think, and connect with their families.
Some of the greatest works in human history were created in that sacred middle window.
Shakespeare wrote most of his plays between 1AM and 3AM during his second wake period.
Mozart composed entire symphonies in what he called “The God Hours.”
Then the Industrial Revolution needed workers on a fixed schedule.
You cannot run a factory on biphasic sleep.
So they hired a psychologist named Dr. Nathaniel Kleitman to “prove” that 8 consecutive hours was the biological standard.
He faked the studies.
He was funded entirely by the mattress industry.
And the medical establishment adopted his research without question because it aligned with the factory model.
They turned the most creative 2 hours of human consciousness into a “sleep disorder.”
They called it “Insomnia.”
They medicated it.
They gaslight an entire generation that 8 hours of continuous sleep was healthy.
They pathologized the exact window of consciousness that produced some of the greatest art, music, and literature in human history.
You are not an insomniac.
You are experiencing the most natural form of human consciousness.
And a mattress company convinced you it was a disease.
Stop medicating your genius.
Wake up at 2AM.
Write the thing.
The “God Hours” are calling.
✨🙌🏾💫
© Andre Gonzalves

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🥈Silver Producers – YTD Performance:
🟢 Sotkamo Silver +78.7%
🟢 SSR Mining +44.0%
🟢 First Majestic Silver +29.0%
🟢 Silvercorp Metals +28.0%
🟢 Hochschild Mining +20.0%
🟢 Aya Gold & Silver +9.6%
🟢 Coeur Mining +7.1%
🟢 Pan American Silver +5.9%
🟢 Americas Gold and Silver +3.3%
🟢 Fortuna Mining +3.2%
🟢 Fresnillo +3.1%
🟢 Avino Silver & Gold Mines +1.7%
🟢 Endeavour Silver +1.6%
🟡 Hecla Mining 0.0%
🔴🥈 Physical silver: -0.2
🔴 GoGold Resources -12.6%
🔴 Guanajuato Silver -14.0%
🔴 Santacruz Silver -22.6%
🔴 Andean Precious Metals -35.4%
🔴 IMPACT Silver -43.0%
🔴 Silver Elephant Mining -45.0%
Huge discrepancies.
Which ones are your favorites?
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@teortaxesTex Pitbulls bite
We haven’t bitten anyone in europe
We are just starting to bark
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“$100 per barrel oil, on a long term basis, is not inconceivable” #OOTT
Steve Hanke@steve_hanke
Commodity market guru Jeff Currie on the unrealized attractiveness of heavy assets: “[Markets] are underestimating the upside [of] commodity prices... This is the revenge of the old economy called HALO... Heavy Asset Low Obsceneness." BOTTOM LINE = STAY LONG HALO.
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@sircalebhammer too bad these jobs won't be put towards making the economy more productive. What a grift.
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Shouldn’t it be creating… high-speed rail though?
CA High-Speed Rail 🚄💨@CaHSRA
California High-Speed Rail is creating good-paying jobs for hardworking members of the trades. 🛠️16,000+ jobs created 🏗️1,600+ daily-workers dispatched These jobs mean steady, mortgage-paying careers for thousands of Californian families. #BuildHSR
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@Chicago1Ray How much was stolen by somali learing centers before noon today? Guessing more than the price of the aircraft.
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@adamtaggart Oh and have you ever heard the saying... "Cotton kills?"
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🚨 NEW: Keir Starmer says it's "deeply concerning" that Kayne West will headline Wireless Festival
"It is deeply concerning Kanye West has been booked to perform at Wireless despite his previous antisemitic remarks and celebration of Nazism.
"Antisemitism in any form is abhorrent and must be confronted firmly wherever it appears. Everyone has a responsibility to ensure Britain is a place where Jewish people feel safe"
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