WIN K.H

“Leaders should be evaluated by how many leaders they create and not how many followers they have.”

the act of creation is the only thing that justifies existence

@bryan_johnson @Equinox can we replace all the steam rooms for dry saunas?

Sauna is one of the most effective health protocols I've done. Here is everything I've learned; it's the most robust characterization ever produced. Results: 1) Fifteen sessions of sauna dramatically reduced environmental toxins in my body: + 65% drop in 2,4-D + 100% drop in MEP + 15% drop in MBP + 100% drop in MEHP (undetectable post sauna) + 56% drop in NAPR + 56% drop in HEMA + 100% drop in Perchlorate (undetectable post sauna) 2. Sauna eliminated 85% of microplastics from my ejaculate. Nov 2024: 165 particles/mL July 2025: 20 particles/mL Nearly identical drop in my blood same time period: Oct 2024: 70 particles/mL May 2025: 10 particles/mL 3. Sauna, without ice on the boys, devastated my fertility markers. Total Motile Count: –56% Concentration: –30% Motility: –50% Morphology: –48% Count: –9% 4. Sauna coincided with my fertility markers being at an all-time high. I have more total and motile sperm than 99.6% of men of any age, including men under 25. + total count: 600 M + concentration: 162 M + motility: 55% + total motile count: 330M + morphology (normal): 10% We do not know what to make of these improvements. Was it the sauna? Sauna + ice? Ice only? We don't know but we did not identify any other protocols or lifestyle changes during this interval that would plausibly account for the change. 5. My vascular function improved by a ten year reduction in age. Now I have the vascular age of an elite 18-early 20s. + Central Systolic Blood Pressure: 96 mmHg + Central Pulse Pressure: 20 mmHg + Pulse Pressure Amplification: 160% + SEVR: 227% + Augmentation Pressure: 1 mmHg + Augmentation Index Wave: 3% + Traditional blood pressure: 107/75 mmHg 6. What type of sauna? Use a dry sauna with high temperatures between 80-100°C (176 to 212°F) and 5-20% relative air humidity. Aim for the lower end of this spectrum, especially as a beginner. Higher temperatures closer to the boiling point can cause side effects like headaches and severely dried nose and eyes. Note: Steam baths, hot tubs, and infrared saunas fail to replicate the same effects because they do not allow you to safely reach the required high temperatures and do not induce the same level of sweating, the necessary inverted (skin-to-core) temperature gradient, and the massive re-direction of blood to the skin with resulting vasodilation. Dry sauna is unique, and very likely superior to wet (steam bath) and infrared saunas. By heating up your skin way faster than your core, dry hot sauna flips your core skin temperature gradient, eliciting the following hormetic benefits: + enhanced blood flow: the heart pumps up to 70% more blood, similar to intense aerobic exercise (zone 2-+ increased sweating for detoxification: to maintain a stable core temperature, the skin produces 0.6-1 liter of sweat per hour, facilitating significant detoxification. + improved heat tolerance: the body becomes better at handling heat, leading to a lower core body temperature (offering metabolic advantages) + safe activation of heat shock proteins: the skin experiences substantial heat shock protein activation, while a modest 1°C increase in core temperature is sufficient to activate these proteins without the risk of hyperthermia. + extended Exposure at higher temperatures: dry saunas are more tolerable for longer durations and at higher temperatures, maximizing the benefits. 7. Sauna protocol and frequency Type: hot dry sauna Temperature: 176–212°F ( I do 200°F) Relative air humidity: very low, 5-20% Duration: 20 min Frequency: 4–7x a week 8. Heat Protection If you'd like, you can protect your head from the heat by wearing a sauna hat or wrapping it with a towel (use only cotton or other 100% natural material). You can breathe through a towel or cloth if needed to protect your nose. I am personally fine not doing this. Most importantly, ice the balls. Icing the testicles is absolutely required to prevent heat from damaging fertility markers. + Ice the testes during the sauna session. + Use a non-toxic, reusable ice pack material. + Wear cotton boxers and shorts. + Place ice packs in between the boxers and shorts. + Keep them in place for the entire session. Men should care about preserving fertility markers even when they are not trying to conceive. Sperm quality is tightly coupled to testicular function, which governs testosterone production, metabolic health, and long term endocrine stability. When fertility parameters decline, the same upstream dysfunction often drives lower testosterone, higher inflammation, and increased cardiometabolic risk. 9. Hydration Dry sauna induces sweating as part of its beneficial mechanism. Be sure to hydrate properly. In general, you might need to rehydrate with up to 16–32 oz (0.5–1 L) of fluid after a sauna session. Be sure to add electrolytes. If you want to be precise, measure your sweat amount and electrolytes (saltiness) using a patch (e.g., from Gatorade) to quantify your liquid and electrolyte loss, and rehydrate accordingly. Some people have saltier sweat than others and must ensure they replenish electrolytes as well as water. My results: my body sweats 18 oz during a 20 min sauna at 200 °F, with a sodium concentration of 25-39 mg/oz. A single sauna session flushes 450–700 mg of sodium out of my body. # I wish you all the best in life my friend. A new era or being human is here. One where existence is the highest virtue. Prioritize sleep, daily exercise and eat well and you'll be in a strong position. Try to avoid the bad stuff. Anything that takes away your agency. Be a warrior and caretaker of existence. Don't Die.

@bryan_johnson Sauna vs Steamroom - do you get the same benefits in the steam room since temperatures are high as well..

I’ve reduced the microplastics in my blood by 93%. In October, my blood contained 15 particles. My latest sample contained only 1 particle. This is my best result to date. Only 1.6% of tests contain fewer microplastics. This comes from the largest dataset in the world on microplastics in people. Totaling 2,663 results. New protocols started since October that may have contributed to this reduction: + Sauna (200 F, 20 min daily) + Total Plasma Exchange (TPE) + Tried to remove as much plastic from my life as possible

@Iamhermella 🎯

You don’t need to beat them to the vision. You just need to own yours and bring it to life like only you can.

@jack Literally realized this when I explained @Waymo to my friend’s kid and he’s like oh you mean Bumblebee from Transformers?

the storytellers create the future. the rest of us build it.

Are there still real humans on X? Or have they all migrated to Threads? My mentions are all spam and bots 🤦🏾‍♀️ Follow me on threads, same handle @wintakh

Weird skill that becomes more important as your scope increases is the ability to “zip and unzip” information as you context switch. Just like a hard drive, you can’t hold everything in your head. So you need compression techniques. But you need to retain the details when needed.

Communicating honest feedback is very hard. I now give very blunt advice because I realized all of the most impactful advice I’ve gotten in my career has been blunt. Blunt friends/coworkers/advisors are the heroes of my life story.

Being underestimated is one of the biggest competitive advantages you can have.

“One of my mother’s favorite sayings was “Don’t let anybody tell you who you are. You tell them who you are”- @KamalaHarris the next President 🙌🏾

The pomodoro technique is getting me through on this fine Friday.

Create your luck 🍀

talent is created equally , opportunity is not.

“Those who commit to nothing, are distracted by everything” - Bhagavad Gita

🎯

That said - there are countless Twitter accounts dedicated to building investing communities, whether focused on market trading or crypto. Huge opportunity here.

10/10 As we look to the future, the GameStop saga serves as a reminder of the potential for collective action in finance and the ongoing evolution of market dynamics driven by technology and social connectivity. Stay tuned for more shifts in the world of finance. #FutureOfFinance

9/10 The GameStop saga also sparked cultural conversations about wealth inequality, market fairness, and the power dynamics between retail investors and Wall Street. It inspired books, documentaries, and a wave of new retail investors entering the market. #CulturalImpact

8/10 Social finance trends include the rise of decentralized finance (DeFi), crowdfunding, and peer-to-peer lending. These movements emphasize transparency, community, and democratization of financial services. #DeFi #Crowdfunding

7/10 The phenomenon of retail investors banding together is part of a broader trend in social finance, where technology and social platforms empower individuals to participate in markets and challenge traditional financial institutions. #SocialFinance

🧵 1/10 In January 2021, a group of retail investors on Reddit’s r/WallStreetBets executed a massive short squeeze on GameStop ($GME) stock, sending its price from under $20 to $483. This event marked a pivotal moment in the history of financial markets. #GameStop #Finance

6/10 This event highlighted the growing influence of social media on financial markets. Retail investors used platforms like Reddit, Twitter, and Discord to share information and coordinate trades, demonstrating a new form of collective financial action. #SocialMedia