Sleep 7-8 hours, eat real food, move daily and get more sunlight.
That’s 80% of a healthy lifestyle.
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Travis Salléy
501 posts
Travis Salléy
@TravisSalley
Peak performance health and fitness, part-time biohacker | Optimizing everything from mitochondria to mindset
Katılım Temmuz 2010
1.3K Takip Edilen445 Takipçiler
Travis Salléy retweetledi
Travis Salléy retweetledi
Major life hack: Be optimistic.
The way you choose to perceive the world impacts every single area of your life. Choose wisely.
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For those on the grind.
Include 15-20g of creatine to help with sleep deprivation too.
Obviously better to just get good sleep instead. But the hustle don’t stop.
Brandon Luu, MD@BrandonLuuMD
Pulled an all-nighter? Do 20 minutes of moderate exercise before anything requiring your brain. In a crossover study, 24 h without sleep slowed reaction time and impaired executive function, but 20 min of moderate cycling improved both, along with prefrontal oxygenation.
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Would you rather have an in-house sauna or in-house cold plunge??
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Want higher Testosterone?
Lift heavy, sleep 8 hours, get morning sunlight and stop eating like trash.
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Sleep regularity > sleep duration.
Going to bed at the same time every night beats sleeping 8 hours at random times.
Circadian rhythm needs consistency.
“data associated low sleep regularity index with smaller hippocampal volume and a 26–53 % increase in dementia.”
sciencedirect.com/science/articl…
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Your bedroom lamp and devices are sabotaging you.
Scientists tested how much light it takes to wreck your melatonin.
Answer: barely any.
100 lux (a dim bedside lamp) causes HALF the maximum circadian disruption of blinding 9,000 lux light.
In this study, normal room lighting before bed destroyed melatonin production in 99% of people.
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Why choose grass fed beef over grain fed?
Grass fed is higher in:
- CLA
- Vitamin A
- Vitamin E
- Omega 3
- Minerals
And lower in:
- Calories
- fat
- omega 6
Grass fed has more yellow fat from higher carotenoid content and also less fat marbling.
Eat grass fed, it’s healthier.
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Pair this with a red light and solfeggio frequencies or binaural beats. Great way to wind down before bed.
Max Marchione@maxmarchione
I found a hack last night to get to sleep and not toss and turn all night with thoughts: Before going to bed, write down every single thought on my mind. I had 20x the thoughts I expected. Once I was done with this I found my mind could relax. It was freeing
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And more susceptible to colds the less sleep you get.
Nicholas Fabiano, MD@NTFabiano
<6h of sleep is associated with a 30% increased dementia risk. Sleep activates the brain's glymphatic system to clear harmful waste.
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@coookwithchris @oasishealthapp I never need more than a cast iron skillet and a dutch oven 🍳🥘
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@AlpacaAurelius Humming increases nitric oxide output by 15x. Kinda crazy
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If you're not humming daily, you're missing out on major health improvements
Humming is an ancient practice, known as Brhramari Pranayama in Hinduism, which has been shown to nuke stress levels, increase nitric oxide, boost energy and improve sleep.
The cures are simple.
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Travis Salléy retweetledi
A SINGLE 20g dose of creatine increases cognitive processing speed by 24.5% within 3.5 hours.
A placebo-controlled trial found that creatine rapidly enhanced brain bioenergetics and improved cognitive performance during sleep deprivation, with effects lasting up to nine hours.
Jesse Morse, M.D.@DrJesseMorse
Creatine: A 2024 Nature Scientific Reports study found a single high dose (~20g) improved processing speed by 24.5% and buffered against sleep deprivation for 9 hours. While 5g saturates muscle, recent reviews suggest 15–20g is necessary to maximize brain creatine level. You should be taking 15-20 grams of creatine a day!
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Caffeine alone has some neuroprotective and cognitive benefits (it is a stimulant), but in this case, there seems to be a synergistic effect between caffeine and polyphenols or other compounds in coffee. So my guess is you probably wouldn't get the same effects from a caffeine tablet. I would have to look deeper into caffeine by itself though.
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@TravisSalley @Mangan150 @bryan_johnson Is it just the caffeine? Could I take caffeine tablets for the same benefits?
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2-3 cups of coffee per day associated with an 18% lower dementia risk and better cognition in a 40-year study of 130,000 participants.
Even with these benefits, I can't do it; caffeine creates a physiological roller coaster and enslaves me.
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