#Andrew Huberman’s

[csuitebitches]

How to Wake Up Early

I always wanted to be one of those girls who would wake up early, go for a run and be super productive with their mornings. The issue is - i really love sleep. Every time i would start a routine, i would eventually fail. I would wake up to turn the alarm off, think to myself “5 mins more” and boom- it’s suddenly 8:30 am and i need to leave for work in less than 1 hour.

Two videos on YouTube really changed my mind. One was Andrew Huberman’s, and the other was Jihyo, a k-pop star.

I came across Andrew Huberman’s video about dopamine, and somehow, it helped me to understand why the difficulty waking up early is so important. Now I’m no expert of neuroscience, but let me explain to the best of my abilities.

Dopamine is essentially the build up to the reward; it is not the reward. It is the satisfaction and happiness you feel (when your body releases), after you have achieved something that was painful/ required you to struggle a bit. In order to receive this reward, you have to feel pain, because pain and satisfaction are directly related to each other. Satisfaction without pain is useless and does nothing for you essentially.

That got me wondering: for me, waking up early is difficult. It’s painful. I dont want to do it. But if I do it, its my first win of the day. It’s the first challenge I have overcome of that day, and I always do feel amazing after. The dopamine release after the struggle of waking up and winning the battle of not going back to sleep is definitely there. I feel more confident because a) I have done the “right” thing b) selfishly, i can do something so simple that a lot of people struggle with c) it weirdly makes me feel more confident and like I’m doing the first step of being an adult right.

Jihyo’s video was quite random - she did some show where it shows her daily life when she’s not working. Parts of it made me feel like she’s unable to just relax with herself (probably because her body and mind are so used to chaos, performing, her girl group living together for so many years) so she busies herself a lot. I took the positives from the video; she’s extremely disciplined which I admired, she gets her chores done, she’s good at ensuring that her space is truly her space.

So I decided to build a relatively foolproof routine; but mind you, it does require quite a bit of willpower.

I’ve developed a habit of waking of waking up at 5 am. I head straight for a 30-45 minute meditation and then at least an hour long workout. I stack my habits that way; right after meditation, I put on my running shoes. I used to really struggle with waking up, even if I had to wake up late. This is the strategy that worked me, see if it works for you.

1. Reset your space the night before

This makes you feel less stressed in the morning and also genuinely makes you feel like you have your shit together. Put your clothes away, keep your bag in its place, clean up your desk, reorganise your make up and skin care products. You’re going to go to sleep and wake up to a clean space.

Make sure you define both your bedtime and wake up time. My bedtime is 9:30 pm - so i manage my chores, reading, dinner, everything around that.

2. Early dinner

I’ve noticed that early dinners help me sleep better. I’ve built the habit of casually walking for 25-30 minutes post dinner (not right after eating, after about 15 mins). I’m not walking fast to a point where I’m sweating and puffing, I’m casually strolling outside. During this time, I don’t listen to music, interact with anyone or my phone. I use this time to connect with myself and think about whatever I feel like.

3. No devices before sleeping

I don’t want to stimulate myself before sleeping, so I prefer reading before bed. If you don’t like reading, you can instead do your skincare, maybe revise some physical study notes, etc.

4. Using Alarmy app

This app is torture and I swear by it. This little thing makes you a solve a challenge of your choice in order to make the alarm stop, like math problems, puzzles, etc. I chose 5 math problems.

5. Keep your phone across the room

Don’t charge it near your reach. Keep it as away from you as possible.

6. Stand for two minutes after shutting off the alarm

Don’t allow yourself to snooze, or go back to bed. This is the part that really requires you to tell yourself: “i am not going back to sleep. I’m going to wake up and do the things I have to do for my own benefit.” Remember - the states of heaven and hell are not outside of you, they’re inside you. They are mental states. You have to fight with your lazy demon and tell him/her/whoever that NO; we are NOT going back to bed.

I charge my phone across the room so that forces me to walk first thing in the morning. To stop myself from going back to sleep, after i have shut the alarm off, i just stand for 2 minutes. I dont sit, or go back to bed. I stand and tell myself, we’re doing this. We’re going to wake up and have an amazing day.

Your mind is like a child with tantrums and mood swings. Your rational self has to discipline your mind the way a parent would to a child.

7. Turn a small light on

Not something that is jarring or overwhelming, but enough to help you start waking up. I turn my phone’s flashlight on and keep it on my desk.

8. Be consistent, even on weekends

The biggest mistake you can make is not being consistent. Your body doesnt recognise weekends, your mind does. Your body doesn’t know that tomorrow is Monday, so its time to wake up early. By staying consistent (yes, I wake up at 5 am on weekends too), it allows my body to develop its own body clock and not wrecking the system I’ve kept in place.

What do I do if I have a late night?

It really depends. Let’s say I come home relatively early (+2 hours around my bedtime) around 11 pm, and im in bed by 11:30. I’ll wake up somewhere close to 5 am, like 6 am instead. The next day I ensure I’m in bed by the bedtime I’ve kept for myself and wake up at 5 am again.

If I come home really late, like 3 am - i keep my alarm exactly 8 hours from that time. I need to get sleep, but oversleeping is an issue and that wont allow me to wake up early the next day. I want to get enough sleep where im rested for the day, but not excessively. Unfortunately, sleeping so late would definitely mean that i wont be able to fall asleep at my dot 9:30 pm bedtime, but i turn the lights off and get ready to sleep by then anyway, and mentally prepare for my 5 am wake up call.

[haveyouseenthismovie-poll]

[hussiehints]

With Valentine's Day just around the corner, I have created a Template for you to Draw your Favorite Ships! Reply with Your Rendition for a Chance to Appear in a Hint!

[apofantic]

[mrieke89]

"Imagine. Your name is Kasturba. You marry your husband when you are 14 years old. When your second child is a newborn, your husband leaves to go study law for three and a half years in London. You are left alone to take care of yourself, an infant, a toddler and your husband’s newly widowed mother. You are 19 years old."

Behind every great man is a great woman, but worse.

[jeanpatrice]

The Power Of Finding Love In Prayer

[disciplinedselfrya]

Let's talk willpower.

Everyone that gets here and reads this post has a goal. Doesn't matter what goal. It could be running a marathon, losing 10 pounds, acing an exam, or passing the SAT. Now, now…Tell me, how many days pass until you are all back to eating crap and skipping training sessions, classes? 1 day? 2? 2 weeks maybe? Thought so. So at this moment, you are on the couch, doing nothing, erasing your progress…But it would all be better if you had more willpower. In the end, you are the unlucky person, out of all, who was simply born like this, without the ability to reach your goals and make the right choices, aren't you? hihihihihi no. It doesn't work like that. I could start by telling you what the definition of willpower is or that there is some magic trick, a hack that will turn you into Superman, but I would lie to you and I don't wanna - you can lie to yourself just fine, you don't need me. There are, however, some things that may help you reach the level of willpower that you want and need. It might sound boring, but, first of all, you need the basics because willpower is managed by a part of the prefrontal cortex and the brain is the most important part of all. So. Start with 7-9 hours of good sleep per night and a balanced diet. Do your research - less sugar, more fiber, protein (you got the idea)… Be careful with your glucose levels! After you get your health in check, understand that you have to change your mentality. Willpower is like a battery. You use it, it starts to deplete. Imagine you wake up at 100%. And then you resist eating a cookie - boom! 85%. When your willpower is at its lowest, you enter a stage called ego depletion, similar to burnout. Ofc, it is recommended that you don't reach depletion, which also increases your stress levels. For that, erase the thought that willpower is a limited resource. Think of it as a muscle. Then train it, while also taking time for recovery. Every day, choose one to three tasks that are challenging or that you passionately dislike doing: cold showers, math exercises, running, brushing your teeth, reading. Do them daily until you start liking them or they become a habit. You can now think of another one to three tasks. Some activities were proven to increase willpower. You can guess - exercising and meditation. Now, if you actually enjoy them - good for you. Do something else. And if you really, really want a hack (that will help, but will NOT solve your problems): Willpower is at its highest in the morning and it decreases during the day. While reading about self-control and willpower, I found and listened to an interesting episode of the Huberman Lab which had as a guest David Goggins (please google him and read his books - the man is a legend). They were talking about improving mental strength (aka willpower). This is part of the information that truly amazed me:

Unless your brain is damaged, you do have willpower. You have to grow it and for that, you have to know, you have to be convinced that you are fully capable of achieving anything. Willpower grows when you do the things you hate doing. Anything you love to do, it doesn’t enhance your willpower. And when you don't feel like doing them, the one you have to fight is the conversation in your head. What is worse is that it is no fun. You will suffer and you will grow from it. And if you are doing all the hard things, if you are fighting every day and you feel like you are missing something, that’s because you don’t know who you are.

“You do it and do it and do it and do it. That’s the hack.” - David Goggins

[projectbatman193]

Very interesting conversation about discipline and doing hard things and the impact that can have in our brains.

[ichbineineblume]

Best nootropic: sleep

Best stress relief: sleep

Best trauma release: sleep

Best immune booster: sleep

Best hormone augmentation: sleep

Best emotional stabilizer: sleep

Sleep Tools: Ep. 2 Huberman Lab Podcast

[dmkhalidbd]

Discover how eye masks improve sleep quality by blocking light and cooling the face's glabrous skin!

Find out why your room's temperature matters and how a simple adjustment can help you sleep deeper.

Watch to learn the science behind this popular sleep tool.

[ilikethisacompletelynormalamount]

Andrew Scott with Amy Huberman on the IFTA 2023 red carpet. (very concerned that she's shivering in her strapless dress, because he is an absolute sweetheart! )

[theclassyissue]

[sac-bestsupplements]

The ONLY Fat Loss Video You'll Ever Need to Watch: In this video, we unveil with the help of Dr. Andrew Huberman, a renowned neuroscientist and professor at Stanford University, the science behind effective fat loss.

Dr. Huberman takes us through a comprehensive journey into the mechanisms of weight loss, debunking common myths and spotlighting evidence-based strategies that promise lasting results. L-lysine is a supplement renowned for its ability to help with weight loss.

Watch a video about its benefits here: https://youtu.be/g8JIGHHT2x8

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#fatloss #fatlosssecrets #andrewhuberman

Hello Achiever Fam! Ready to transform your body and boost your health?

Today, we're diving deep into the world of fat loss, unmasking the myths and revealing the truths with "The ONLY Fat Loss Video You'll Ever Need to Watch!" 🏋️‍♂️💥 First off, let’s talk about weighing yourself. To avoid the emotional rollercoaster of daily weight fluctuations, weigh yourself every morning after using the bathroom and take the weekly average. This method provides a more stable and accurate reflection of your progress. 📉 Here's the deal with calories: If you eat more than you burn, you gain weight; eat less, and you lose weight. Simple, right? But there’s more to it than just calories in and out. Let’s break down some game-changing factors: Sleep: Poor sleep can spike stress hormones like cortisol, which not only makes losing fat harder but also encourages your body to store fat, especially around your belly. Aim for consistent, quality sleep to keep your weight loss goals on track. 🌙✨ Fats: Don’t fear fats! Especially omega-3 fatty acids like EPA, which help regulate your metabolism and may even curb your appetite. Aim for at least 1,000 milligrams per day from sources like fatty fish or supplements. 🐟🥑 Sugar Cravings: These are often linked to what’s happening in your gut. Feeding your body essential nutrients can help stave off those cravings. Amino acids and essential fats are your allies here. 🍬➡️🥗 Thyroid Health: Your thyroid, which helps regulate metabolism, needs nutrients like iodine and selenium.

Boost your selenium with Brazil nuts and get iodine from seafood or iodized salt. 🦐🥜 Movement: Small movements throughout the day, like fidgeting, can increase your calorie burn. Embrace those little activities to boost your overall energy expenditure. 🏃‍♂️ Cold Exposure: Utilize the power of the cold to boost fat burning. Short, controlled exposure to cold can help enhance your metabolism and increase fat loss. ❄️🧊 Fasting: Integrating fasting with your sleep cycle can enhance its effects. Delaying breakfast or dining earlier can extend your natural fasting period, aiding in weight loss. ⏲️🍽️ Exercise: Incorporate a mix of high-intensity interval training (HIIT), sprint interval training (SIT), and moderate-intensity continuous training (MICT) to maximize fat burning and improve your physical health. Each has its benefits, so find the right mix that fits your lifestyle and goals. 🚴‍♂️🏋️‍♀️

So, that's a wrap on cutting through the fat loss confusion! How many of these strategies are you already using, or plan to try? Drop your thoughts and experiences in the comments below. 📝 Stay tuned and subscribe for more insights and comparisons on natural supplements and health strategies. Catch you in the next video, Achiever Fam! Bye! 👋💪

[movies-to-add-to-your-tbw]

Title: Handsome Devil 

Rating: NR

Director: John Butler

Cast: Fionn O’Shea, Nicholas Galitzine, Andrew Scott, Ardal O’Hanlon, Amy Huberman, Ruairí O’Connor, Michael McElhatton, Moe Dunford, Mark Doherty, Norma Sheahan, Stephen Hogan, Lauterio Zamparelli

Release year: 2016

Genres: drama

Blurb: A music-mad 16-year-old outcast at a rugby-mad boarding school forms an unlikely friendship with his dashing new roommate.

[naptownchris]

So, my faithful readers. You may remember that in recent times I've had a ton of trouble sleeping, and generally felt like shit a lot of the time.

Well, for the last month I've changed two things in my morning routine and they've made a huge difference for me. They're both based on a YouTube video I watched featuring Dr. Andrew Huberman, an associate professor of neurobiology and ophthalmology at Stanford.

The two things? First, as soon as I wake up I go outside and get sunlight in my eyes for fifteen minutes. According to the good doctor, even if it's cold and rainy there are enough photons bouncing around to do the trick. And apparently that trick is that it signals to the brain that it needs to give me sleepy time hormones at the proper time of night, like 16 hours later. Aside from one manic period in the last month, it worked really well. I'm going to bed on time and falling asleep quickly.

The other thing? I wait for 90 minutes after I wake up to have coffee. I don't remember exactly how he said it, so forgive me... But apparently caffeine blocks the receptors for the wakey-uppy hormones that your body release when you get up, and if you wait for the cuppa it all but eliminates the afternoon slump/crash.

Before I tried this I'd be literally nodding off on the couch while I was watching my niece after school. Now I'm awake and alert until things start slowing down close to bedtime.

So, yeah. I feel so much better these days, even with the clocks changing and winter's approach. It feels good to feel good.