Mr.impeccable

@DemonsTube Tired of watching video's like this. the AI has really made everything worse.

@TheFirstKTN @bryan_johnson He uses WHOOP band and 8 sleep mattress to track sleep, Hope this helps. I personally use Apple watch to track, So it does not matter which one to use, Just pick one -> measure -> improve.

@bryan_johnson How do you track your sleep @bryan_johnson ? Is there something a common man can get to monitor it like this ?

This is my sleep from last night: + asleep < 2 min + no wake events + no sleep stress + 3 hr 52 min restorative sleep Waking up to this is a euphoric feeling. I want to convince you to also build your life around sleep. First, let's consider what happens in the body on a night's sleep like this: Cleaning the brain: during early night deep sleep, glial cells shrink by up to 60%. This creates tunnels for cerebrospinal fluid to power wash the brain, clearing neurotoxins including β-amyloid, tau, synuclein, lactate, and oxidized metabolites at 2 to 4x daytime rates. Every wake event stops the cleaning process. Last night I had 8 hours of uninterrupted glymphatic cycling. Cellular clean up: autophagy turns on, repairing mitochondria and DNA, lowering inflammation and increasing natural killer cell (cancer killing cells) activity. There’s up to 50% fewer DNA double-stranded breaks compared to fragmented sleep. Endocrine health: growth hormone surges 10 to 20x driving muscle repair, tissue remodeling, collagen restoration and fat metabolism. Cortisol (stress hormone) drops to its lowest point allowing for testosterone production to crank up. Your appetite control strengthens with leptin rising and ghrelin suppressed. Insulin sensitivity improves 20-40%. Cardiovascular: blood pressure lowers, arteries relax, and adrenaline drops, improving endothelial function and lowering inflammation. Gut/microbiome: the parasympathetic dominance (the chill nervous system) stimulates improved digestive processes and builds a healthier microbiome. Brain balancing and integration: brain networks stabilize, memories consolidate and learning integrates. Improved mood stability, reactivity and decision making follows the next day. Next I’ll share how to achieve this high quality sleep. First though, I’m going to share my biomarkers with you now you understand the power of sleep. My body is a good example of how systems perform when given consistent, high quality sleep. I am 48 years old and yet my body runs like an 18 year old in many ways. Sleep is your body’s best friend. It is the foundation of your existence. my biomarkers + muscle: 98th percentile (all men) + fat: 98th percentile optimal (all men) + bone mineral density: 99th percentile (all ages) + resting heart rate: elite athlete level + fertility: top 99th percentile (all men) + sexual function (NTE) 99th percentile (all men) + blood pressure, lower than 90% of 18 years old + vascular function: late teen / early 20s + VEGF: top 1% healthy individuals + sleep: top quartile for 18-29 year olds + DNA biological age markers: + telomeres: age equivalent 10-15 yr old + telomeres regenerating rate: 12 yr old + epigenetic speed of aging: 0.48 + grip strength: top 5% of all ages + lower blood glucose than 98% of 18-25 + better blood sugar control than 99% of 18-25 Ok, to avoid overwhelming you, I’m going to give you a few power laws. Those of you who have been with me for the past few years have probably heard me say these things 100 times. That’s about as many times as it takes many people to do it for the first time. 1. Final food of the day 4 hours before bed. 2. 60 minutes before bed, screens off. 3. In that 60 minutes, you need to relax your nervous system. Go for a walk, do a hobby, journal, breathwork, hang out with family, meditate. Literally almost anything other than being on your phone. Reading a book is my favorite. 4. No caffeine after noon. 5. Avoid blue light in the evening, try to have red and amber light. 6. Go to bed at the same time every single night. Respect yourself and be on time. In all of these things, you’re trying to drive down your resting heart rate. The lower your heart rate, the calmer your nervous system, the better your sleep. Behind all of this is a mentality that you’ll need to adopt. You need to treat sleep like you would your workout, work, parenting, or anything else you take seriously in life. It’s a skill and you need to work hard to get good at it. It offers perhaps the biggest payoff of any activity you could invest in. If you have children, sit the entire family down and establish the rules and systems for a family culture that makes sleep a family priority. List the rules and put them on the wall. Create a star chart so that every day everyone get's 1 to 5 stars based upon their adherence to the family sleep norms. It's never too early to start. If you have serious sleep issues, the above may not be enough to get you of the situation you're in. Still, they are very strong foundational habits that benefit everyone. If you're not doing them today, try to make them solid habits to see if they can help even alleviate some of your sleep challenges.

@Sauhard89033719 @bryan_johnson Hi Sauhard, deep sleep phase starts at first half of your night sleep. Please try to focus on getting it. Second half of night sleep is mostly REM and core, which you can catchup with afternoon's sleep. Moreover, consistency in the bedtime is most important.

@bryan_johnson Hey Bryan, I do take a total of 7 hrs of sleep but I sleep for 2 hours in the noon and the rest at night due to clg work is it fine?

@gazzadaz Yes, it is a huge piece of shit 💩

I watched #AHouseOfDynamite tonight……..🤔🤨🤷‍♂️ Put it this way, I put it on ‘in the background’ as was on my laptop &, I was drawn into it, totally hooked🤷‍♂️🤦‍♂️😳But….. When it finished (and obvs it’s not finished😫)….i have no idea why I watched it🤷‍♂️ Have you watched it?

@Drella99 @grok Please suggest a better convincing ending for this stupid movie.

Just waisted 2 hours of my life watching A House Of Dynamite on Netflix. I was glued to the TV, then with that ending I was praying the Nuke hit me. Has to be in the conversation for worst movie ending of all time. #AHouseOfDynamite #Netflix

@SpaceX Congratulations team, keep improving!

As if the flight test was not exciting enough, Starship experienced a rapid unscheduled disassembly before stage separation

@Nikfcb_ @elonmusk It's his wealth.

Sure would be ironic if civilization ended because of a fight over browser/search market share

@ssc_sports The wall has a gap😂

د78’ هدف التعادل لـ #النصر عن طريق كريستيانو رونالدو النصر 1 × 1 أبها #النصر_أبها | #SSC

@DAMIADENUGA How did he even miss that? Goal keeper was jumping on the opposite side BTW.

Salah missed from the spot. How do you score 7 vs United & can't score vs Bournemouth? Liverpool tales 😂

@nytimes This looks beautiful!

Here's a stunning vegetarian dish: Onions stuffed with saffron-tinged basmati rice infused with fragrant spices. nyti.ms/3kYaofk