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Published Date: Sunday, May 19, 2019 Hi All! Here are this week's chosen learning points: Sleep: 10PM to 2AM is money-time sleep. Those 4 hours are worth twice as much as other hours. (Source) Overcoming ANTs: We often have Automatic Negative Thoughts (ANTs) and don't challenge them. Instead, we should ask two Super Power Questions: 1. "Is the thought true?" 2. "Are you 100% sure it's true?". Often, we'll realize it's not true, which will make us feel better and empowered. (Source) Self-Image: "When you're 18, you worry about what everyone thinks of you. When you're 40, you don't give a damn what people think about you. When you're 60, you realize nobody has been thinking about you at all." -Dr. Daniel Amen Here are this week's recommended actions: Get at least 2 out of the 4 hours of money-time sleep. Identify Automatic Negative Thoughts you have. Ask the two Super Power Questions to remove those ANTs. If you think someone else would find this newsletter useful, please forward it to them. Thanks, and have a wonderful week ahead! P.S. For more on ANTs and Super Power Questions, check out my blog post.

The World Health Organization calls stress the health epidemic of the twenty-first century. healthy food. brain doctor, and he gives an even more extreme example of the impact of food on our stress and mental health situation may not be as extreme as that patient, the example highlights how much food affects our mental health If you feel stressed all the time or struggle with mental health, it's highly worth the effort to experiment

-Tim Ferriss Lion's Mane Mushrooms for Brain Health: Studies show that these mushrooms have neuro-regenerative

, November 25, 2018 Hi All, Here are this week's chosen learning points: When it comes to impact on health

conscious breathing, which helps cultivate mental focus and peace, which it a great for our mental health If you want to improve your energy and heart health or lose weight, then cardio would be good. But if you don’t have that much time, then do 5 minutes a day; you’ll still get great health benefits A healthy lifestyle involves both exercise and movement. How much should people exercise to get health benefits?

Published Date: Sunday, May 5, 2019 Hi All! Here are this week's chosen learning points: Sleep: We always hear we need 6-8 hours of sleep a night, but actually, it's not the daily hours that matter but rather the accumulated hours over a 10 day cycle. So if you sleep really little one night, you can still be fine the next day. But if you do it for 10 days, the effects will really hit you. (Source) Addiction: People don't get addicted to something just because it's chemically addicting to the brain. It's actually because they lack meaningful connections to people or a purpose, so they end up creating a connection to the substance. Unfortunately, society tends to punish addicts and severe their societal connections, which just makes things worse. Instead, addicts need integration into society, and they need their friends/family to stop threatening the relationship and to start nurturing it. (Source) Education over Entertainment: "Choose education over entertainment. When you choose entertainment, you escape. When you choose education, you elevate." -Jay Shetty Here are this week's recommended actions: Substitute 1-3 hours of entertainment for 1-3 hours of education about something interesting or useful to you. (1 hour if you want a manageable goal, 3 hours if you want to challenge yourself) If you know someone who may be struggling with substance abuse, share the Ted Talk video with them and start nurturing the relationship. If you think someone else would find this newsletter useful, please forward it to them. Thanks, and have a wonderful week ahead!

According to a Harvard Health article, eating a lot of saturated fats will increase bad cholesterol in Harvard Health asserts that most studies show no health benefit from taking multivitamins. Here is some basic information about common vitamins and minerals from Harvard Health. Personally, I check with Medical Medium information when it comes to health and nutrition. Multivitamin pills, despite all their advertising, don’t actually help with people’s health.

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!

I recently heard Peter Crone talk about health and how what's normal around us is no longer natural.

Then he thought about his duty to his family to be healthy. Then he thought about how much he loves his family and his body and how eating healthy is a way to show triggers that you can For example, Jay and his wife changed the snack drawer in their home to only have healthy If he gets hungry at the studio, he would eat that healthy snack instead of anything unhealthy available For a deeper reading on changing habits, check out this article: How to Build Healthy Habits that Stick

"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!