Emotional and Mental Health – Elite Tips

Contents

  1. Meditation
  2. Miscellaneous

Meditation

  • 3 critical steps
    • Sit upright comfortably.
    • Focus on the breath (nose, chest, and/or stomach)
    • Don’t control the mind. When it wanders, bring it back to the breath. Goes out, bring it back. That is the exercise and training.
  • TM is best meditation.
  • 40 years of zen to expedite meditation long term benefits.
  • Benefits
    • Long term meditation allows you to enter flow state much easier.
    • Virtually everything, including seemingly unrelated afflictions like psoriasis and IBS
    • Studies show transcendental meditation may decrease the amount of sleep we need to still perform well.
  • As a simple form of mediation to achieve optimal heart rate variability, breath in a slow and controlled manner while summoning a feeling of gratitude.
  • Think about actively releasing and relaxing your body parts as you set up and do meditation.
  • Keep an upright posture during meditation.
  • Say out loud the negative thing you want to stop. Eg “thinking” while you are trying to meditate and quiet the mind. Worrying, impatient, mad, etc. when you name something you don’t identify with it as much. This will help break bad patterns through this simple interruption. “When you name a fear, you have power over it.”
  • Exhale longer than inhale to engage parasympathetic nervous system.
  • Balance left and right brain so you are not too dominant in problem solving without being able to use intuition. Ziva meditation (alternate nostril breathing, start and end with exhale on left nostril).
  • Mantras
    • Soooooo (inhale) Hummmm I am that. Repeat
  • Guided Meditation
    • Holosync Meditation
      • Always use headphones, for all versions.
      • Can let mind wander or do anything; other meditations are compatible but not at all necessary. Observe your thoughts.
      • Sit 3-5 minutes after finishing to lessen the emotional material experienced as you move through the day.
      • Dive moves you through alpha, to theta, to delta brain waves over 30 minutes. Immersion is only delta.
      • Holosync gives you the benefits of meditation, eight times faster. Do with with affirmations and/or repeatedly saying “release” to prompt you to release all mental, physical, and emotional tension.

Miscellaneous

  • EFT (Emotional Freedom Technique) to overcome fear, anxiety, emotional wounds and trauma.
  • Here’s what brain research says will make you happy:
    • Ask, “What am I grateful for?” No answers? Doesn’t matter. Just searching helps.
    • Label those negative emotions. Give it a name, and your brain isn’t so bothered by it.
    • Decide. Go for “good enough” instead of “best decision ever made on Earth.”
    • Hugs, hugs, hugs. Don’t text — touch.
  • In their fascinating study “Would you be happier if you were richer?”, published in Science, Princeton professors Alan Krueger and Daniel Kahneman, winner of the 2002 Nobel Prize for his work in behavioral economics, found that perhaps the best indicator of happiness was frequency of eating with friends and family.
  • Unseen Therapist – Gary Craig 
  • Tension, Stress, Trauma Release: Watch the 8-minute Tremors video on T.R.E.’s official website to see how it works.
  • To be free of stress and in the unfuckwidable zone. Forgiveness is the ultimate health and life hack. Improved physical performance tests, etc. mindfulness, and self love. All three together. 
  • When feeling down/depressed:
    • Don’t worry alone. Find people.
    • Get the facts.
    • Have a plan.
  • Find at least one positive for every negative event.
  • Vagus nerve etc. think and say peace love and joy and avoid anxious people to make yourself calmer and happier
  • Simply observe your thoughts and feelings without judgement, as if you are a 3rd party, vs. trying to stop and control all of them. Distanced observation naturally makes us more calm and at ease.  Notice don’t judge.
  • Stress is the PERCEIVED threat of something real or imaginary. Don’t think about your lack of sleep and unhealthy behaviors as stressful.
  • Bout of exercise when stressed or anxious.
  • Your intelligence is not fixed and we grow new neurons throughout life. To maximize, do new challenges, course corrects, and exert effort to get the achievement. Mental effort builds mental abilities.
  • Reframe anxiety as excited. It’s much easier to go from negative to positive than from high arousal to low.
  • HRV takes 5 mins for efficacious assessment. For better coherence, close eyes, envision nasal breath going into your heart. Then envision something or someone you love floating in front of you and go into your heart. Then feel an intense feeling of gratitude for what you put into your heart.
  • Lavender oil: relieves anxiety
  • Happiness hack: smile and tilt your head up. It’s biologically incongruent to be sad or depressed when doing this.
  • Have a clear goal and anticipating achieving that goal is a natural and strong way to get dopamine flowing. Great to combat depression of any form. 
  • You don’t have energy. You GENERATE ENERY. You can do things to generate energy, happiness, etc. Embrace this mental reframe.
  • Batch checking emails and messages vs constant checking and monitoring. The latter messes with your dopamine and puts you in a state of chronic stress. Self-observation: applies to constantly checking the stock market or anything with surprise/volatility. 
  • ANIMALS
    • Own or take care of a dog.
    • Watch cute animals on TV/computer.
  • When you are feeling down in the day, doing a short burst of exercise (e.g. pushups) can quickly pull you out of it with the endorphin rush.
  • Exercising gratitude tangibly reduces our stress.
  • Self-Hypnosis (autosuggestion)
    • Record your voice and replay it back (goals, hopes, who you want to be, etc.)
    • Use neutral computer voice (Kindle text to speech app.) so you don’t lose the persuasion in your vocal tonality when you may be lying to yourself otherwise.
    • Text to voice app.
  • Take an 80/20 analysis of your emotional wellbeing. What are 20% of the things that are causing you 80% of the joy and happiness. Same for negative (stress, guilt, etc.). Change your life accordingly. Cut the fat, double down on the wins.
  • Arguably the best of thing we can do for our health is have quality loving relationships, including friends family and significant others. One study showed different benefits received from having a close guy friend than wife/girlfriend. Give hugs, connect with others, and be PRESENT when doing so.
  • Loneliness promotes negative bio-markers. Social connection promotes health and longevity.
  • There is a strong feedback system between your physical and your mental/emotional. Positive posture, breath, etc. dictates mental sense of control and power. Vice versa. Work on one, to help the other, creating a positive cycle.
  • GEE of happiness. Gratitude, enthusiasm, engagement.
  • Stress reduction technique: close eyes and focus on your heart as you breath in a slow and controlled manner
  • Cultivating a positive, self-perceived efficacy mindset can be the make-or-break differentiator in trying to succeeding at a relatively large endeavor. Moreover, it is crucial to avoid people who cause you self-doubt.
  • Stop ruminating on past negative events as this increases your stress and can be addictive.
  • Heart Math
  • Expensive but effective: EEG Neurofeedback
  • Adopt confident posture, restore movement, breath into belly
  • Get a massage (many of it’s benefits are debated but one for sure benefit is it reduces depression/anxiety
  • Write down positive thoughts
  • Shake and vibrate
  • Mindfulness Meditation
    • Being in the present
    • Focusing on sounds, sensations, taste
    • Thoughts: label thoughts rather than engaging them can make it easier to let them go
  • Make a daily list of things good about your job and life. This re-wires your brain to see the positive, boosting your performance and overall life satisfaction.
  • We are less happy when we have excessive choice, because it raises our expectations, and prompts us to regret our choice knowing there may have been a better option.
  • Three elements of positive psychology: pleasure, flow (time stops as you are using your strengths for something), and meaning (doing something for a cause bigger than yourself). These affect happiness in increasing order; pleasure does not affect life satisfaction. 
  • Writing or thinking of gratitude, and what someone has done from you to greatly affect your life, also positively influences your happiness.
  • Gratitude kills fear and anger. Embody as much as possible.

Anti-Aging / Longevity – Exhaustive List of Tips

  • Gratitude is one of, if not the best anti-aging emotions even at a telomere-shortening mitigating level.
  • For building muscle, eat after workout. For longevity, hormone, and anti-aging benefits, wait at least an hour.
  • Intermittent Fasting
    • It turns out that you can mimic, even exceed, the supposed life-extending effects of caloric restriction with intermittent fasting (IF). This can be true even if you consume twice as many calories as normal during your “on” times, resulting in no total decrease in weekly calories.
  • Eat until you are 80% full. Don’t always stuff yourself.
  • Longevity experts are now telling us that keeping a positive outlook is just as critical a factor to health and long life as diet and exercise! You can’t afford to have people around you who are consistently acting as a drag on your positive outlook.
  • Number 1 variable to live longer: Love and Social Connectedness: have good, healthy, relationships with many people, and especially your family or those whom you see frequently. Seek a supportive community of people with shared values or interests
  • Move throughout the day, frequently.
  • Take time each day to relax/de-stress
  • Drink a little each day
  • Lots of plant-based foods. Eat 7 times more vegetables than meats (by volume)
  • Eat till you’re are 80% full; stop before you are stuffed.
  • Drink 5 cups of green tea a day
  • Eat seaweed or kelp (iodine and trace minerals)
  • Grass fed eggs, meat, and milk.
  • Eat yogurt/probiotic foods
  • Get married or get a dog. We are social creatures and need to love and feel loved.
  • Mind games for the brain: chess, backgammon, bridge, checkers, poker, puzzles, etc.
  • Mineral water over distilled
  • Humming, singing, breathing, meditating, laughing
  • Prayer
  • Be part of something bigger than yourself
  • Eat apricots and apricot kernels
From Zero to Shredded and Cancer-Free Hero: Intermittent Fasting How-To

From Zero to Shredded and Cancer-Free Hero: Intermittent Fasting How-To

This headline is a bit ‘punny’ because the bigger takeaway is the app Zero that I’ve been using to aid in my intermittent fasting journey.  Intermittent fasting, or time-restricted eating, has a growing body of research validating a whole host of benefits ranging from body recomposition, human growth hormone production, to purging cancerous cells. Regardless of your health goals, I’m confident you’ll find something on the benefits menu appetizing enough to give it a shot. Let’s run through the 80/20 of what you’ll need to capitalize on this free health hack.

PICK A PROTOCOL

Anything past 12 hours of fasting yields some benefit, but the two recommended protocols are:

  1. 16-hour fast, 8-hour eating window – 7x/week (enshrined by LeanGains, the unofficial godfather of intermittent fasting for physique transformation).
  2. 24-hour fast, 1-2x/week

The former is better and more lifestyle friendly.

ASSEMBLE YOUR MOTIVATION FOR COMPLIANCE

Dr. Rhonda Patrick has as of late been touting the benefits of intermittent fasting, but prevention (i.e. thwarting off cancer) is not the best way to motivate people to action, as any marketer will tell you. The immediate benefits of HGH production and hormone optimization result in the body transformations to which many can attest. Don’t take my word for it, let’s listen to what Wolverine has to say.

STAVE OFF HUNGER

There will be an adjustment period, like anything else. Don’t let it deter you. Common hacks to pierce through that 30-minute hunger strike are coffee and/or sparkling mineral water. If you can raw dog it, more power to you, but keep the calorie-free liquids flowing.

TRACK YOUR PROGRESS

I’ve tried baking intermittent fasting into my routine so that I simply break my fast a noon daily, but I find that to be unrealistic if you’re serious about the 16-8 protocol. Allow yourself some flexibility of when you finish eating at night. So if you happen to finish dinner at 9 pm, for instance, you’d have to remember to break your fast the following day at 1 pm. But does “remember” sound like life optimization to you? In response, I (or Kevin Rose, rather) bring to you Zero, the 100% free and simple AF app to help you track your intermittent fasting, You can customize it to any protocol and it will even notify you when it’s time to stuff your face.

A NOTE FOR THE LOVELY FEMALES

Intermittent fasting is considered “eustress,” meaning a beneficial stressor to the body that makes you stronger thereafter, similar to physical exercise. When taken in aggregate, your body registers the additional stress, “healthy” or not, as simply more stress. Lifestyle factors such as environmental, mental/emotional, and work stress can compound rather quickly, rendering intermittent fasting less advantageous. Specifically, women can run into menstrual cycle issues when taking fasting past their body’s threshold (also common for female athletes/fitness enthusiasts who push it to the extreme). Bottomline: listen to your body and adjust accordingly, always. If you’re not in fact lovely, but female, this still applies (though exceedingly unlikely by virtue of you reading my blog).

 

Is intermittent fasting one of the most potent free health interventions? Is becoming Wolverine our now shared primary goal in life?

How to Get 10% More Health Optimization In Each Day Without Spending More Time

How to Get 10% More Health Optimization In Each Day Without Spending More Time

I would give almost anything to get 25 hours a day while everyone else is sitting at 24. As it stands, I haven’t figured out a way to bend time, so I’ve resorted to gimmicky tricks throughout the day that make a noticeable difference. The to-do lists pile up ever so easily. If you want more flexibility, you need to stretch more. Eat mindfully (A.K.A. add 20 mins to your meal). Practice gratitude and journal and pray and write thank-you letters.  It feels like a full-time job to optimize your mind, body, and health when you (most likely) quite literally already have another full-time job. Every day is a battle of how much health optimization I can squeeze in without entirely losing it (it being defined as reality, a social life, productivity, or anything else worth having on this rock we call Earth).

A neat little hack to circumvent this overwhelm is to stack a more important activity on top of a mindless/habit-formed activity so that you aren’t adding more time necessary, you’re simply getting more juice out of the same squeeze. I’ve had terrible ankle mobility since time immemorial (interchangeably using mobility with flexibility here, as the differences aren’t worth mentioning for the purpose of this post). I’ve also been massively lazy and never prioritized stretching since genesis.

Here’s a useful, real-world example. I’ve had terrible ankle mobility since time immemorial (interchangeably using mobility with flexibility here, as the differences aren’t worth mentioning for the purpose of this post). I’ve also been massively lazy and never prioritized stretching since genesis. I started stretching my calves while I brushing my teeth, yielding 2 mins, twice a day of ankle mobility work. Within a few months, I had respectable ankle mobility as was able to do deeper squats, with better, back-friendly posture (my primary motivator). Teeth brushing as a great one to stack or layer on another activity because it’s done entirely automatically. There’s no decision making or complexity to it as it’s a habit. When stacking (or layering for lack of a better word) properly, you aren’t in fact multi-tasking in the way that’s been recently and justly criticized. Multi-tasking becomes an issue when the two or more tasks require cognitive resources and decision making. That’s not what this is unless I’ve tremendously overestimated your teeth brushing abilities.

These minutes add up well. Find a few spots in the day where you become a mindless autopilot drone, and use that time more wisely to get the Slight Edge effect. How about when you’re stuck in traffic, a meeting, or some other colossal waste of your time? You could daydream, but why not use that time to catch up on your gratitude or deep diaphragmatic breathing? The point is not to tell you what to stack, but rather to provide the lens through which you can apply to better optimize your time and health.

Objection handling disclaimer. Being “mindful” does count for something, and that is a fair application of stacking where you would otherwise mindlessly proceed. As is our constant theme, you must prioritize what result you most value. Being 10% more flexible may beat out being 10% more zen, your call.

Tech Add-On: If you need help forming the new stacking habits, I recommend the simple app Way of Life to build daily compliance through self-reporting and tracking.