nftalí🏁

In the 3 years since I severely herniated a disc at L5/S1, I’ve tried everything under the sun to rehab and prevent reinjury. If I had to recommend just one exercise, it would be this one. It’s the single best exercise for strengthening the posterior chain and the intricate scaffold of muscles that support the spine. It’s a $100 piece of equipment (link in the comments below). Start with static holds and work your way up to 2 minutes. Then start moving as shown below and work your way up to 3 sets of 30. Then you can do more advanced things like added weight and one-leg static holds. A 3-minute deep squat each morning plus this exercise 2-3 times a week plus hanging knee lifts is a great basic back mobility program. If you want to go deeper, check out my full back program in the comments below.

If you're feeling existentially stressed, here are a few things you can do to reset yourself: 1. Submerge face in 50°F (10°C) water for 30 sec 2. 30 rapid deep breaths followed by physiological sigh (double inhale, long exhale) 3. High intensity, slow motion resistance training 4. 20 min of zone 2 cardio 5. focus on a precision manual physical task i.e. organization, assembly of something, motor skill practice 6. Physical proximity to someone you trust

Slowmaxxing is the single best thing you can do for your brain. Not meditation apps. Not nootropics. Not cold plunges. Deliberately slow activities train three neural systems that modern life systematically destroys. First: the vagus nerve. When you spend 15 minutes making pour-over coffee, you’re doing what Andrew Huberman calls deliberate parasympathetic activation. Long exhales, repetitive motion, sensory focus. Heart rate variability improves. Inflammation markers drop. Your nervous system shifts from fight-or-flight to rest-and-digest. Second: the dopamine system. ShanghaiTech researchers showed that dopaminergic neurons in the ventral tegmental area ramp steadily during delayed gratification. The longer you wait for reward, the more dopamine you get when it arrives. 48-hour cookie dough isn’t about cookies. It’s retraining your reward circuitry for delayed payoff. Third: the default mode network. The DMN lights up during low-demand activities like watching wildlife or reading long books. This is where creativity happens. Where your brain connects disconnected concepts. Where solutions appear without effort. The paradox: optimization culture trains the prefrontal cortex to suppress the DMN constantly. Task-positive networks dominate. You become excellent at checking boxes and terrible at original thought. Every slow activity is a rep. Pour-over coffee is vagal toning. Long books are DMN training. 48-hour cookies are dopamine recalibration. Wildlife watching is attention restoration. The people who seem most productive often have the most unscheduled time. Their brains can actually complete the cognitive cycles that produce insight. Slowmaxxing is the opposite of laziness. It’s letting your nervous system finish what it started.

TRAINING FREQUENCY BEATS TRAINING INTENSITY Most people are wasting their time in the gym. They show up, destroy themselves for an hour, then wait days to recover. This is backwards. Strength is a skill. Not a punishment. Not a test of pain tolerance. A skill you practice like shooting a bow or playing piano. Soviet researchers in the 1950s measured electrical activity in weightlifters' muscles. As lifters got stronger over months, the EMG readings dropped. They were lifting the same weights with less neural effort. The nervous system became more efficient. Hypertrophy couldn't explain this because these athletes were doing doubles and triples, not bodybuilding volume. Every time you activate a neural pathway, that connection strengthens. Use it repeatedly and it becomes a superconductor. You don't try harder to lift the same weight. You try the same amount and lift more. You get stronger because the neural pathways become more efficient. You get bigger because volume drives growth when the load is sufficient. Both happen simultaneously without the traditional recovery debt. This works at home better than in a gym. Keep a kettlebell under your desk. Press it between tasks. Install a pull-up bar. Do a few reps every time you walk past. The equipment becomes part of your environment, not a destination you drive to. The traditional model is mass practice. Cramming. Study all night for an exam, pass, forget everything three days later. Spaced practice is writing vocabulary words on cards and reviewing them in random moments throughout your day. One builds temporary performance. The other builds permanent skill. More than a thousand papers published since the 19th century confirm spaced practice beats massed practice. Education ignores this. Strength training ignores this. You don't have to. I promise this is by far the easiest and most effective way to cause radical changes in your body composition, your posture, and even in the way you see the world or interact with it. It works for everyone. There is no minimum ability test.

4. Never take supplements unless you are REALLY need it. The only supplements I recommend taking regularly are: -Vitamin D3 (for those who live in places they can't get sunlight for a long time) -Creatine (Very well researched) - Boron (Hard to get naturally) The reason I'm highly against supplements is that these supplement companies may be scamming you. They might claim to include 15mg of zinc, but in reality, they may only put in 3mg and fillers. This happens a lot, even with trusted companies.

If you want to TRANSFORM your gut and instantly change how you perceive the world, do this: - Eat 1 raw carrot - Drink 300-500ml of water (not too cold) mixed with 1-2 tbspns apple-cider vinegar You now have the energy to conquer the world

Stop training biceps with dumbbells. Resistance bands are far more effective.

Sample Upper Chest + Arms Day (Save & try this) Incline Smith Machine Press - 3x8 Incline DB Fly - 3x12 Barbell Curl - 4x10-12 Overhead DB Triceps Extension - 4x15 Reverse Curl - 2x20 Lateral Raises - 3x20 Diamond Pushups - 1xAMRAP

Vybz Kartel will have 2 nights back-to-back in Toronto SOLD OUT at Scotiabank Arena. 🏟️🔥 That’s 35,000+ tickets gone in less than an hour. 🎟️🤯🇨🇦

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Green tea is one of the healthiest beverages in the world - improves cardiovascular disease risk factors - improves heart health - improves metabolic health markers - targets all hallmarks of aging - reduces visceral fat - is associated with lower mortality Full thread on green tea benefits⬇️⬇️ Graph from: DOI:10.20944/preprints202309.0582.v1

1/10: Intro This week, F45 added this exercise to their 1000+ gyms. It’s a scalable mobility solution I’ve used in coaching Super Bowl champs and grandmas alike. I’ve threaded it many times, but I’m going to try to make this my most detailed technique guide yet…

Build Leverage Leverage is how you can produce 8 hours of work in 1 hour. 4 forms of leverage: • Labor leverage • Capital leverage • Media leverage • Code leverage "Code and media are the levers behind the new rich." — Naval

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7 Entrenamientos para tener bíceps más grandes 💪 Hilo:🧵

5. Chia Seeds: The Superfood -Omega-3 fatty acids: Enhance blood flow and reduce inflammation. -High in fiber and protein, providing long-lasting energy. -Packed with antioxidants to combat stress and boost endurance.

Every men should prepare this powerful healthy combo and take it weekly. Almonds + Banana + Milk + Avocado + Ginger + honey. Check Thread 👇