Simple Sherpa @sherpa_simple
Writer and creator of content at Simple Sherpa where we offer tools for development using mindfulness, philosophy, biohacking, and physiology. Joined June 2020-
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Sweating in the sauna (or even during exercise) accelerates the excretion of heavy metals Specifically cadmium and aluminum You also excrete things like BPA as well to a minor degree (but this is mostly lost through urine)
Sitting in a 163 °F sauna for 30 minutes elevates heat shock proteins ~50% over baseline Heat shock proteins have several benefits: • Prevent proteins from aggregating and forming plaques in the brain & vascular system • Mitigate muscle atrophy
Had a bad night of sleep? Do nothing. Don't stay in bed longer, nap, or go to bed early next night. 🛌 Why? These actions disrupt your circadian rhythm, making it harder to fall asleep again. Stick to your regular schedule for better sleep. #SleepHealth #CircadianRhythm
A 1-year vigorous exercise routine increased hippocampal volume by 2% in a group of older adults The hippocampus is the part of the brain involved in learning & memory There's no denying it Exercise is medicine
Trying to "bulk up" in the gym? Here's how to do it in the healthiest way possible: Eat lots of: • Lean protein: Fish (salmon, mackerel), chicken, turkey, eggs, & lean beef • Some dairy protein sources: Greek yogurt & cottage cheese • Healthy carbs: Quinoa, whole grain…
I've been fighting this my entire career, and I hope we can soon FINALLLLLY abandon the idea that strength training negatively impacts mitochondria. It often helps. Strength training = good Endurance training = good Can't we all just be friends? pubmed.ncbi.nlm.nih.gov/38981937/
"All self-help boils down to "choose long-term over short-term." @naval
This week’s episode of Perform is all about practical application. We walk through two real-world exercise programs for athletic performance, health, and longevity. 1. Building muscle hypertrophy (muscle size) 2. Maximizing strength, power, and speed Both science-based programs…
Muscle is critical for health and longevity. So, how do you train for muscle growth? - 10-20 working sets per muscle group per week (direct and indirect) - 5 working sets per muscle group is sufficient for maintenance - The 10-20 total sets can be achieved across 1, 2, or 3…
A new study found that performing 10 bodyweight squats every 45 minutes during an 8.5-hour period of sitting improves blood sugar regulation better than a single 30-minute walk. Brief, intense bursts of activity, often called 'exercise snacks,' offer a potent strategy to…
A new study found that performing 10 bodyweight squats every 45 minutes during an 8.5-hour period of sitting improves blood sugar regulation better than a single 30-minute walk. Brief, intense bursts of activity, often called 'exercise snacks,' offer a potent strategy to…
The ideal school would teach health, wealth, & happiness. It‘d be free, self-paced, & available to all. It‘d show opposing ideas and students would self-verify truth. No grades, no tests, no diplomas - just learning. Actually, you’re already here. Careful who you follow. @naval
Growth Mindset & Stress Can Be Performance Enhancing Mindset: How Cognitive (Re)Framing Is Linked to Neuroplasticity, Reward Contingency & Performance Improvement:
If you want to feel motivated and improve your focus and attention, start your day with a 10-20 HIIT workout. Vigorous exercise forces your muscles to release lactate, which acts as a messenger to your brain, signaling the production of serotonin. This not only boosts your…
If you want to feel motivated and improve your focus and attention, start your day with a 10-20 HIIT workout. Vigorous exercise forces your muscles to release lactate, which acts as a messenger to your brain, signaling the production of serotonin. This not only boosts your…
Daily multivitamin supplementation significantly enhanced memory and slowed brain aging by around two years in older adults, offering a straightforward strategy against cognitive decline. A meta-analysis of over 5,000 individuals in the COSMOS trials confirms that older adults…
Daily multivitamin supplementation significantly enhanced memory and slowed brain aging by around two years in older adults, offering a straightforward strategy against cognitive decline. A meta-analysis of over 5,000 individuals in the COSMOS trials confirms that older adults…
Something as simple as integrating a cup of blueberries into your daily diet can improve cognition. Evidence from meta-analyses of randomized trials reveals that blueberries and anthocyanins sharpen attention, quicken reaction times, and enhance memory—both immediately and…
Something as simple as integrating a cup of blueberries into your daily diet can improve cognition. Evidence from meta-analyses of randomized trials reveals that blueberries and anthocyanins sharpen attention, quicken reaction times, and enhance memory—both immediately and…
Aerobic exercise after intense resistance training promotes recovery and reduces soreness by increasing blood circulation and triggering growth and repair factors. This synergy results from the physiological advantages of aerobic exercise, primarily through improved blood…
Resistance training, often overlooked, shows the potential to reduce anxiety and depressive symptoms and offers alternative or complementary treatment approaches to traditional therapies. Resistance training boosts IGF-1 levels, aiding in muscle development and repair, and also…
Establishing a solid foundation of muscle mass before the age of 50 is crucial. We know muscle mass peaks in our 20s and 30s, then declines at about 8% per decade, speeding up to 15% per decade after we hit 70. This means by the time we're in our 70s and 80s, we're left with…
Establishing a solid foundation of muscle mass before the age of 50 is crucial. We know muscle mass peaks in our 20s and 30s, then declines at about 8% per decade, speeding up to 15% per decade after we hit 70. This means by the time we're in our 70s and 80s, we're left with…
"All benefits in life come from compound interest, whether in money, relationships, love, health, activities, or habits." @naval
“When we are no longer able to change a situation, we are challenged to change ourselves.” — Viktor Frankl
tonyrobbins @nadyaulia5
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Mark_Sisson @Mark_Sisson
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Dr Jordan B Peterson @jordanbpeterson
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Paul Saladino, MD @paulsaladinomd
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🦋 extra.rojsmith.c... @RojSmithExtra
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