José Xesspe @josecaxeca
Joined May 2009-
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José Xesspe retweeted
4. Cut caffeine by 2pm. Having 400mg (4 cups) even 6 hours before bed cuts your sleep by 41 minutes. Half that amount still disrupts sleep.
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José Xesspe retweeted
The good news? You can stop this cascade: 🧠 Prioritise 7-8h sleep ⚡ Morning sunlight exposure 🥑 Stop eating 3h before bed ☕ Limit caffeine after 2pm 💊 Consider melatonin Thanks for reading and repost/like below if you think someone else might enjoy it too. Or read more…
The good news? You can stop this cascade: 🧠 Prioritise 7-8h sleep ⚡ Morning sunlight exposure 🥑 Stop eating 3h before bed ☕ Limit caffeine after 2pm 💊 Consider melatonin Thanks for reading and repost/like below if you think someone else might enjoy it too. Or read more…
José Xesspe retweeted
New research reveals sleep loss triggers the same metabolic dysfunction seen in Alzheimer's. Here's the mechanism – and the fixes that work:
José Xesspe retweeted
Un hallazgo inquietante: las infecciones durante el embarazo podrían dejar cicatrices invisibles en el cerebro del bebé, aumentando el riesgo de autismo y esquizofrenia años después. 👇
José Xesspe retweeted
Mitochondrial health is crucial for overall health. Several nutrient and non-nutrient compounds have evidence for supporting mitochondrial function and health. Of note, regarding their effects on mitochondrial health, it is typical that most research concerning this topic is…
José Xesspe retweeted
Molecular mechanisms whereby exercise safeguards brain health… 🏃♀️➡️🧠🏃♂️➡️
José Xesspe retweeted
Creatine - therapeutic applications beyond athletic performance Creatine, a well-established ergogenic aid in sports, is now being investigated for its potential therapeutic applications in various medical domains, including neuropsychiatric disorders, heart failure, etc.…
José Xesspe retweeted
La gran importancia del eje intestino-cerebro 🧠 La microbiota intestinal modula el eje HPA (estrés ↔ cortisol) y con ello procesos clave como memoria, aprendizaje y emociones. 🔹Cuando hay disbiosis o estrés crónico, el eje se altera: aumenta la inflamación, se afecta la…
José Xesspe retweeted
Sleep deprivation is a catabolic stressor. This leads to reduced testosterone and increased cortisol → muscle loss, insulin resistance, and mood disturbance.
José Xesspe retweeted
Warm feet promote the rapid onset of sleep.
José Xesspe retweeted
Our paper was just published in the Journal of Psychiatry & Brain Science. 5 grams of creatine per day saturates your muscles, but is likely too low for the brain. 🧵1/10
José Xesspe retweeted
Si, pero en 21 imágenes 1.
José Xesspe retweeted
Exercise releases anti-cancer myokines that suppress tumor growth New RCT in breast cancer survivors shows 20-29% in vitro reduction in cancer cell growth from a single workout
José Xesspe retweeted
City sounds impair memory compared to nature sounds.
José Xesspe retweeted
Exercising 4h after learning enhances activation of the hippocampus & improves memory retention. Exercising immediately after has no effect.
José Xesspe retweeted
CURRENT HUMAN APPLICATIONS: 💊 Available Now: • Exercise boosts Klotho production 30-50% 🏃♀️ • Vitamin D3 supplementation increases levels 🌞 • Caloric restriction activates Klotho pathways 🍽️ • Cold exposure stimulates production ❄️ • Quality sleep optimizes Klotho…
José Xesspe retweeted
Hierarchy of health: 1. Sleep 2. Circadian rhythm alignment 3. Nutrition 4. Body composition 5. Social relationships 6. Exercise * my opinion. All of these factors matter and optimal health is a balance of them all
José Xesspe retweeted
Regular exercise reduces the likelihood of plaque accumulation in the arteries However, many long-term exercisers appear to have coronary artery calcification, indicating atherosclerosis progression The fascinating thing is that despite the higher plaque, those people still…
José Xesspe retweeted
A new research from Taiwan found that SARS-CoV-2 damages mitochondria in infected cells, reducing energy production and increasing oxidative stress even after the virus is gone. This lasting mitochondrial injury may drive #LongCOVID symptoms including fatigue and brain fog.…
José Xesspe retweeted
Creatine is not only for athletes or optimizing cognition, it can protect you against muscle loss during injury. @BrandonLuuMD reveals creatines massive potential. Full episode: youtu.be/Twl6hpvjc0E
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