hafiz.fifth @halfreez

I'm giving away 25 copies of #VIBE. To enter, repost and comment by October 13. adamgrant.net/vibe

Always come back to this video when you have doubts.

Your muscles don't exercise in isolation. A new study reveals that sprint-interval exercise triggers coordinated signaling between muscle, fat tissue, liver, brain, pancreas, and immune cells through hundreds of proteins that reshape metabolism across your entire body. Researchers tracked nearly 3,000 proteins in blood before, immediately after, and 3 hours following two types of exercise in young, healthy males. Sprint-interval exercise consisted of six 30-second all-out cycling bursts with 4-minute rests between sets. Moderate-intensity exercise was 90 minutes of continuous cycling. The difference was striking. Sprint intervals altered 714 proteins immediately after exercise, more than 98% of which increased. Moderate-intensity exercise changed only 7 proteins at the same timepoint. The number increased to 19 after 3 hours, but remained dramatically lower than the sprint response. Think of your bloodstream as a communication highway. After intense exercise, it floods with signals that travel to different organs. The study identified proteins originating from muscle, fat tissue, liver, brain, immune cells, pancreas, and other organs. Skeletal muscle proved particularly sensitive to intensity. The researchers isolated human muscle cells and electrically stimulated them to mimic different exercise types. Simulated sprint exercise released 212 proteins into surrounding fluid. Simulated moderate exercise released only 9. But muscle wasn't working alone. Sprint exercise increased proteins from the pituitary gland that regulate stress responses, factors from the brain involved in blood vessel relaxation, and immune proteins that modulate inflammation. The pattern suggested coordinated signaling across multiple organ systems. The study also examined exercise metabolites, small molecules involved in energy production and cellular signaling. Sprint exercise immediately increased lactate, pyruvate, malate, and the obesity-suppressing compound N-lactoyl-phenylalanine (Lac-Phe). Moderate exercise showed a delayed response, with fatty acids rising primarily at the 3-hour mark. To understand where these signals end up, researchers exposed human fat cells to blood plasma collected after each exercise type. Plasma from sprint exercise triggered extensive changes to fat cell gene activity, affecting 1,128 genes. Plasma from moderate exercise changed only 25 genes. The remodeled fat cells showed activation of pathways controlling hormone responses, nutrient sensing, and fat breakdown. Several immune signaling receptors increased, suggesting exercise plasma primes fat tissue to respond to inflammatory signals differently. The findings held up in real tissue. When researchers biopsied abdominal fat before and 3 hours after a maximal treadmill test, 418 genes overlapped with those changed by sprint plasma in isolated cells. This confirms circulating factors from intense exercise genuinely alter fat tissue biology. Not all changes disappeared with training. After 8 weeks of regular exercise, the same intensity-dependent patterns persisted when participants repeated the acute tests. Growth hormone, von Willebrand factor, and POMC still increased more after sprints than moderate sessions. The clinical relevance became clear when researchers cross-referenced exercise-responsive proteins with a database tracking 53,026 people for disease outcomes. They identified 143 proteins increased by exercise that associated with lower disease risk. Of the 33 proteins specifically protective against type 2 diabetes, metabolic disorders, and obesity, 32 were elevated by sprint-interval exercise. Only 3 were elevated by moderate-intensity exercise. Proteins like ADGRG2, FGFBP1, and MXRA8 consistently showed strong protection across multiple metabolic conditions. This isn't an argument against moderate exercise. The sustained energy demands of longer duration activity clearly stimulate different adaptive pathways, particularly in the liver. Proteins like IGFBP1 and follistatin increased exclusively after moderate exercise, likely reflecting sustained shifts in insulin and glucagon signaling. The study reveals exercise intensity as a distinct variable that determines which protective signals reach your tissues, which organs respond, and potentially which disease risks decrease. The time-efficient nature of high-intensity exercise appears to work through fundamentally different signaling mechanisms than longer moderate sessions. Key findings: • Sprint-interval exercise altered 714 blood proteins immediately post-exercise vs. 7 for moderate-intensity exercise • 25% of all detectable proteins changed after sprint exercise, with >98% increasing rather than decreasing • Muscle cells released 212 proteins after simulated sprint exercise vs. 9 after simulated moderate exercise • Sprint exercise plasma changed 1,128 genes in human fat cells vs. 25 genes for moderate exercise plasma • Of 33 proteins protective against diabetes and obesity, 32 increased after sprint exercise vs. 3 after moderate exercise • Intensity-dependent responses persisted after 8 weeks of training, suggesting they reflect relative intensity rather than training status • Exercise metabolites showed distinct temporal patterns: lactate and Lac-Phe peaked immediately after sprints, while fatty acids increased later • Moderate exercise uniquely increased liver-derived proteins (IGFBP1, follistatin) at the 3-hour timepoint The mechanistic picture is incomplete. The study couldn't definitively prove which organs secrete which proteins, relying instead on tissue-specific gene expression databases and cell culture models. Blood volume shifts during exercise also complicate interpretation, though the findings held after correcting for plasma concentration changes. The research focused on young, healthy, predominantly male participants. Whether the same intensity-dependent patterns occur in women, older adults, or people with existing metabolic disease remains unknown. The protective associations came from observational data that can't prove causation. Still, the study offers a framework for understanding why brief, intense exercise produces adaptations comparable to or exceeding longer moderate sessions. The answer appears to lie in differential organ crosstalk triggered by metabolic stress signals that moderate exercise simply doesn't generate.

Michael Jackson read The 48 Laws of Power and annotated it heavily. One of his notes on Law 16: “Use absence to increase respect and honor.” Scarcity creates attention

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Last call: The AI Second Brain Cohort 2 is filling up

₍^•⩊•^₎⟆

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There is a magnesium ion sitting inside one of the most important channels in your brain, and it spends most of its time blocking it. That is not a malfunction. That block is how your brain decides what to learn. The channel is the NMDA receptor. It is central to learning and memory, and it has an unusual rule for opening. Glutamate, the brain's main excitatory signal, has to bind to it. But binding alone does nothing, because a magnesium ion is physically lodged in the pore, plugging it shut. The only way to clear that plug is for the neuron itself to already be active and electrically depolarized. Glutamate plus voltage, at the same instant, pops the magnesium out. So the receptor only opens when two things happen together: an incoming signal and a neuron that is already firing. That makes it a coincidence detector. It is the molecular version of "these two things are related," and that is the cellular basis of learning. When it opens, calcium floods in, triggers an enzyme called CaMKII, and the synapse gets stronger. Strengthening that connection is, quite literally, the physical act of learning something. The magnesium block is the gatekeeper for the whole process. It keeps the channel silent until the signal is real and coincident, so the brain strengthens what matters and ignores random noise. This is where it gets interesting. That same block also acts as a brake on overexcitation. When magnesium is low, the brake loosens and these channels become easier to open with less provocation. At the mechanism level, that means the threshold for excitation drops. This is a clean, well-established piece of biochemistry. It is also exactly the kind of mechanism that gets oversold, so be careful with the leap from "magnesium gates NMDA receptors" to "magnesium fixes anxiety." The gating is real and rigorous. The clinical claims downstream of it are a separate, much messier question. What is not in doubt: a single magnesium ion sitting in a channel is one of the most elegant control switches in human biology, and it is running quietly in your head right now. Jahr & Stevens, J Neurosci, 1990 Hou et al., Mol Neurobiol, 2020

How I use AI Agents For Money. (full video link below)

One of the best ways to improve your balance? Get stronger. Balance isn’t just about standing on one leg. When you trip, stumble, or step off a curb awkwardly, your muscles have to react quickly enough to keep you upright. That’s where strength training comes in. Exercises like lunges, step-ups, split squats, and single-leg deadlifts challenge strength + stability + coordination at the same time. And this becomes increasingly important with age: r Resistance training can improve balance and physical function in older adults and may help reduce fall risk when iyou include it in a well-designed exercise program. Try adding 1–2 unilateral exercises to your strength workouts. Strong legs are your emergency balance system. #StrengthTraining#BalanceTraining

VO2 max Heart health is paramount I've had a lot of strong friends die young who prioritized strength at the cost of everything else

Doc Red 🍎 @Doc_Red_

2 months ago

One stays with you for life, the other goes. Bench press 1 RM or VO2 max?

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Not all exercise is equal for disease prevention. Research tracking nearly 3,000 proteins in blood reveals that sprint-interval exercise releases factors specifically protective against type 2 diabetes and obesity in ways moderate exercise doesn't. Researchers tracked proteins in blood before, immediately after, and 3 hours following two types of exercise in young, healthy males. Sprint-interval exercise consisted of six 30-second all-out cycling bursts with 4-minute rests between sets. Moderate-intensity exercise was 90 minutes of continuous cycling. The difference was striking. Sprint intervals altered 714 proteins immediately after exercise, more than 98% of which increased. Moderate-intensity exercise changed only 7 proteins at the same timepoint. The number increased to 19 after 3 hours, but remained dramatically lower than the sprint response. Think of your bloodstream as a communication highway. After intense exercise, it floods with signals that travel to different organs. The study identified proteins originating from muscle, fat tissue, liver, brain, immune cells, pancreas, and other organs. Skeletal muscle proved particularly sensitive to intensity. The researchers isolated human muscle cells and electrically stimulated them to mimic different exercise types. Simulated sprint exercise released 212 proteins into surrounding fluid. Simulated moderate exercise released only 9. But muscle wasn't working alone. Sprint exercise increased proteins from the pituitary gland that regulate stress responses, factors from the brain involved in blood vessel relaxation, and immune proteins that modulate inflammation. The pattern suggested coordinated signaling across multiple organ systems. The study also examined exercise metabolites, small molecules involved in energy production and cellular signaling. Sprint exercise immediately increased lactate, pyruvate, malate, and the obesity-suppressing compound N-lactoyl-phenylalanine (Lac-Phe). Moderate exercise showed a delayed response, with fatty acids rising primarily at the 3-hour mark. To understand where these signals end up, researchers exposed human fat cells to blood plasma collected after each exercise type. Plasma from sprint exercise triggered extensive changes to fat cell gene activity, affecting 1,128 genes. Plasma from moderate exercise changed only 25 genes. The remodeled fat cells showed activation of pathways controlling hormone responses, nutrient sensing, and fat breakdown. Several immune signaling receptors increased, suggesting exercise plasma primes fat tissue to respond to inflammatory signals differently. The findings held up in real tissue. When researchers biopsied abdominal fat before and 3 hours after a maximal treadmill test, 418 genes overlapped with those changed by sprint plasma in isolated cells. This confirms circulating factors from intense exercise genuinely alter fat tissue biology. Not all changes disappeared with training. After 8 weeks of regular exercise, the same intensity-dependent patterns persisted when participants repeated the acute tests. Growth hormone, von Willebrand factor, and POMC still increased more after sprints than moderate sessions. The clinical relevance became clear when researchers cross-referenced exercise-responsive proteins with a database tracking 53,026 people for disease outcomes. They identified 143 proteins increased by exercise that associated with lower disease risk. Of the 33 proteins specifically protective against type 2 diabetes, metabolic disorders, and obesity, 32 were elevated by sprint-interval exercise. Only 3 were elevated by moderate-intensity exercise. Proteins like ADGRG2, FGFBP1, and MXRA8 consistently showed strong protection across multiple metabolic conditions. This isn't an argument against moderate exercise. The sustained energy demands of longer duration activity clearly stimulate different adaptive pathways, particularly in the liver. Proteins like IGFBP1 and follistatin increased exclusively after moderate exercise, likely reflecting sustained shifts in insulin and glucagon signaling. The study reveals exercise intensity as a distinct variable that determines which protective signals reach your tissues, which organs respond, and potentially which disease risks decrease. The time-efficient nature of high-intensity exercise appears to work through fundamentally different signaling mechanisms than longer moderate sessions. Key findings: • Sprint-interval exercise altered 714 blood proteins immediately post-exercise vs. 7 for moderate-intensity exercise • 25% of all detectable proteins changed after sprint exercise, with >98% increasing rather than decreasing • Muscle cells released 212 proteins after simulated sprint exercise vs. 9 after simulated moderate exercise • Sprint exercise plasma changed 1,128 genes in human fat cells vs. 25 genes for moderate exercise plasma • Of 33 proteins protective against diabetes and obesity, 32 increased after sprint exercise vs. 3 after moderate exercise • Intensity-dependent responses persisted after 8 weeks of training, suggesting they reflect relative intensity rather than training status • Exercise metabolites showed distinct temporal patterns: lactate and Lac-Phe peaked immediately after sprints, while fatty acids increased later • Moderate exercise uniquely increased liver-derived proteins (IGFBP1, follistatin) at the 3-hour timepoint The mechanistic picture is incomplete. The study couldn't definitively prove which organs secrete which proteins, relying instead on tissue-specific gene expression databases and cell culture models. Blood volume shifts during exercise also complicate interpretation, though the findings held after correcting for plasma concentration changes. The research focused on young, healthy, predominantly male participants. Whether the same intensity-dependent patterns occur in women, older adults, or people with existing metabolic disease remains unknown. The protective associations came from observational data that can't prove causation. Still, the study offers a framework for understanding why brief, intense exercise produces adaptations comparable to or exceeding longer moderate sessions. The answer appears to lie in differential organ crosstalk triggered by metabolic stress signals that moderate exercise simply doesn't generate.

this lives rent-free in my mind. "What if laziness is the habit of thinking about the effort instead of the payoff?"

Doc Red 🍎 @Doc_Red_

2 months ago

One stays with you for life, the other goes. Bench press 1 RM or VO2 max?

10 0 10 59K 1

Morning vs evening exercise for sleep 🌙 This new meta-analysis compiled data from 25 studies (4,233 adults) comparing morning versus evening/nighttime exercise 🔍 Here are the key findings ⬇️ ⏰ Overall, exercise timing had only modest effects on sleep, with no clear advantage of morning exercise for most outcomes 😴 Total sleep time did not differ between morning and evening exercise 🛏️ Time in bed was also similar regardless of exercise timing 💤 Sleep efficiency showed no significant overall difference between morning and evening exercise ⏱️ Sleep onset latency was unaffected, suggesting evening exercise did not generally make it harder to fall asleep 🌙 Self-reported sleep quality was also similar between morning and evening exercise 👀 Wake after sleep onset (WASO) was the notable exception, with evening/nighttime exercise associated with moderately greater wakefulness during the night 📊 The WASO effect was SMD = −0.51, although evidence certainty was very low and potential small-study effects were identified 🔥 Exercise intensity appeared to influence the relationship between timing and sleep ⚡ Moderate-to-vigorous evening exercise was more likely to impair sleep continuity than low-intensity exercise 📈 At moderate intensity, evening exercise was associated with greater WASO, while the largest effect at high intensity came from only one study 🏃 Acute versus repeated exercise did not clearly alter the effect of exercise timing on sleep 🩺 Health status and habitual activity level also did not meaningfully modify the findings 🧠 Chronotype may influence individual responses, but it was reported in too few studies to properly analyse 🌅 Morning exercise may advance circadian timing, while evening exercise may delay it, although evidence for the practical importance of this remains limited ⏳ The interval between exercise and bedtime may ultimately matter more than clock time alone Exercise timing can therefore remain flexible, prioritising adherence and preference, while allowing sufficient recovery (~4hrs) before sleep after harder evening sessions ✅ Reference: pubmed.ncbi.nlm.nih.gov/42632303/ Subscribe to performancenutritiondigest.com FREE to receive your daily study breakdown, straight to your inbox or via the Substack app 📥 Powered by healthspanelite.co.uk⚡️

Andrej Karpathy: "Prompting is fading away. Delete everything else and keep the graph." in 68 minutes at Stanford he explains how to build one and why it is the layer everything ends up becoming LLMs → Prompts → Agents → Graphs everything before the graph is a step the graph is where the system stops being steps most people are still perfecting the thing that goes away first same model, same tokens, and the only thing that changes is the shape you run it in watch it today, then save the full graph engineering guide below

Hanako @hanakoxbt

2 months ago

x.com/i/article/2091…

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21 years ago, the founders of youtube were worried because only 40 videos had been uploaded:

Hanako @hanakoxbt

2 months ago

x.com/i/article/2091…

87 378 3K 10.1M 10K

this is pure f*cking treasure how to build your first ai agent (complete walkthrough) if someone handed me this a year ago, i would’ve launched my first agent in a single day instead of burning two weeks with the right person behind it, this rewrites the whole game: try: ranknow.lol

CyrilXBT @cyrilXBT

2 months ago

x.com/i/article/2091…

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Orang yang boleh bercakap 2 bahasa otaknya 6 tahun lebih muda dari yang bercakap 1 bahasa. Jika 3 bahasa, 7 tahun lebih muda. Dan jika boleh bercakap 4 bahasa, 13 tahun lebih muda. Rata-rata rakyat Malaysia boleh 2-3 bahasa.

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Yes but know xylitol is very toxic to dogs and other pets so be mindful with those mints, etc.

Huberman Lab Clips @HLPClips

2 months ago

Xylitol kills the bacteria that causes cavities: – Streptococcus mutans eats xylitol instead of sugar, but can't produce acid when it does – No acid = no demineralization = no cavities – Xylitol also stops S. mutans from colonizing and forming biofilm on teeth – Reduces gum and

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Doing cardio gives you more years. Lifting weights gives you better years. Doing both will give you the best years.

The fastest way to become articulate on a topic is to write until you're no longer confused.