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Published Date: Sunday, November 18, 2018 Hi All! Here are this week's chosen learning points: I don't stretch before working out, and I wondered if I should. Turns out, static stretching improves flexibility, but it does not reduce injury risk, and it can even lower performance for heavy weight lifting. (Source) Humans can use echolocation like bats and dolphins! The most famous example is Daniel Kish, a blind man who mountain bikes and travels the world by himself. (Source) To increase productivity, you can experiment with the Pomodoro Technique (Source): a. Set a timer for 25 minutes and work that whole time b. After time is up*, do active rest (get up) for 5 mins c. Repeat. After 4 cycles, take a longer break of 20 minutes.* *If I'm already in the flow at 25 mins, I'll keep going until that flow session ends. Thanks, and have a wonderful week ahead!

"When you look at the science of these ultra processed pulverized foods... They're really designed to hijack our brain chemistry, our hormones, and our metabolism in a very specific ways. ... They design their products to create the bliss point of food: What is that perfect crunch, taste, sugar, whatever it is, that's going to make you go BOOM and have this pleasure sensation. ... So it's not just a theory that maybe it's addictive, maybe it's not a true addiction. It actually is." —Dr. Mark Hyman Video Source: https://www.instagram.com/p/CJoFUZTDhqV/

Published Date: Sunday, December 23, 2018 Hi All! Here are this week's chosen learning points: According to a 2015 census with 2600 participants, American teens spend an average of 6 hours 40 minutes a day on screen media (TV, computer, phone, etc.). 31% spend 4-8 hours/day and 26% spend 4-8 hours. (Source) Research shows adults need on average 7 hours of sleep a night. Sleep-deprived people think they're fine, but they actually perform worse on cognitive tasks. To sleep earlier, try setting an alarm for getting ready to sleep. (Source) USA consumers expect to spend $794 on average on Christmas gifts in 2018. This is slightly above the average of $774 from 2013-17. (Source) If you think someone else would find this newsletter useful, please forward it to them. Thanks, and happy holidays!

While that stigma isn’t completely gone yet, nowadays, mental health and illness are becoming talked Illness and How to Finally Heal and Life-Changing Foods. 1: Stress and Burnout Stress has been deemed the health epidemic of the twenty-first century by The World Health Organization. According to the American Institute of stress, 73% of people say stress impacts their mental health, and 77% for physical health.

Published Date: February 3, 2019 Hi All! Here are this week's chosen learning points: Relationship Longevity: There's a magic ratio of 5:1 positive to negative interactions that guarantees a relationship to last. As the ratio approaches 1:1, the relationship becomes doomed. (Source) Small Decision Making: If you're struggling between two options, just flip a coin. If you're displeased with the result, you subconsciously preferred the other choice. If you're still indifferent, then at least the choice is made. (Source) Helping Lonely People: People who are feeling lonely feel more critical, negative, and judgmental, so we can't expect them to reach out and be friendly. It's our job to reach out and be friendly. (Source) *I think loneliness is an important topic that more people need to better understand, so I wrote a blog post on it. If you think someone else would find this newsletter useful, please forward it to them. Thanks, and have a wonderful week ahead!

Paleo and ketogenic diets were invented to reduce obesity and improve overall health. Pretty much all health professionals agree that the Standard American Diet is horrible for our health According to Healthline, the vegan diet has many health benefits. Third it reduces bad cholesterol in the blood, which improves heart health. All health experts agree that the Standard American Diet is horrible for people.

Here are 8 major areas we can apply The Middle Way: Emotions Desire Challenge Personality Speech Health Part 6: Health Our body needs food, movement, and rest for health. Following The Middle Way results in good health, while excess and deficiency both create illness. If we just lie on the couch or sit in a chair all day, our muscle strength and health will deteriorate According to this framework, we should prioritize the important but non-urgent things such as our health

Specifically, audit your time, money spending, and media: How much time did you spend on family, friends, health Desire is being driven by personal gratification through wealth, success, and pleasure. Instead of saying, “I’m ugly”, Say, “I’m taking steps to be my healthiest.’ —Jay Shetty Studies show that gratitude is linked to better mental health, self-awareness, better relationships rather than society’s values, I stopped comparing myself to others based on things like appearance, wealth

What's the key to a happy and healthy life? In his Ted Talk, What Makes a Good Life? clearest message that we get from this 75-year study is this: Good relationships keep us happier and healthier These are all opportunities to build better relationships and hence happier and healthier lives. being a great mom," it's much more impactful to say, "Thank you for always packing my lunch and cooking healthy Loving Words would involve patiently and kindly reminding them to improve their health for their own

Below is a partial transcript from an interview between Jay Shetty and Dr. Daniel Amen, in which Daniel tells an anecdote about her 4-year-old daughter learning to not believe everything she thinks. The story begins at 28:35 and ends at 30:49 of the interview. The book mentioned, which he authored, is called Captain Snout and the Super Power Questions. You can read the book for free here. For background, Captain Snout is an ANT eater, and the acronym ANT stands for Automatic Negative Thoughts. Source ------- Daniel: I have a children’s book, which is relatively new and I love. It’s called Captain Snout and the Super Power of Questions. It basically teaches kids to think about what they think about, and to not believe every stupid thing they think. And four-year-olds can do this. So one quick story. Jay: Yeah I love your story! Daniel: My last one—I have four children—and Chole’s 15, and she’s got red hair like her mother, and when she was four, she announces to her mother that she’s going to get her ears pierced that day. And you don’t announce things to Tanna. And Tanna said no, that they didn’t have time, and that she had to wait until she was 5, and Chloe said I can’t wait until I’m 5, bursts into tears, drama, runs into my office, climbs on my lap. She’s crying. Crying her eyes out. Red little lips going. And I’m like, what’s the matter. And she says, “Mommy says I can’t get my ears pierced till I’m 5.” I’m like, “Okay. What’s the matter?” “I can’t wait until I’m 5.” I’m like, “Is that true?” “Yes.” I said, “Absolutely true?” “What do you mean?” “Are you gonna die if you don’t?” And no lie, she rolled her eyes at me! I didn’t think that was gonna happen until 12. “Of course not.” “How do you feel when you believe the thought you can’t wait?” “I’m mad, and I’m sad, and my ears aren’t cute.” “Okay. Who would you be if you didn’t have that thought?” Four years old: “Free”. Wow. “So what’s the opposite of I can’t wait?” “What do you mean?” I said, “You know, opposites. We just read a book on opposites. Tall and small and fat and skinny.” “I can wait until I’m 5.” And then she got off my lap and went and played with the dog. We could’ve had drama all day long over the years, or we could just teach ourselves we don’t have to believe every stupid thing we think. Source

Blue Zones give us guidance on how to live a long, happy, and healthy life. They surround themselves with people who are healthy influences on them. Add healthy influences to your daily content intake, whether that's social media, books, or podcasts.

"Life will present you with people and circumstances to reveal where you are not free." —Peter Crone Further explanation: "Let's face it. Life can be challenging. But I would assert whatever the challenge is, is the gold, is the opportunity. Because it's life creating a bit of friction to polish you. Life is saying, Hey! See, you're still looking through a lens of inadequacy...judgment...insecurity. And that's okay, but it's a lie. There's nothing wrong with you. And so just be patient, be trusting, be loving, be accepting, and understand that we are beneficiaries of life, not victims of it." —Peter Crone Source Video (highly worth watching):