Unfortunately we cant avoid stress but we can improve : - tolerance - management  - how quickly we shift down gears 1 Panoramic Vision When I am feeling very stressed out I try to view the horizon or something in the far distance Prolonged focal vision is associated with alertness (stress) Panoramic vision activates calmness 2 Get Into Optic Flow Take a 5-20min walk Ideally without phone or not using it Walking puts us in optic flow : visual images passing us by This is associated with our eyes producing sustained panoramic vision 3 Exhale Emphasised Deep Breathing Step 1 : Take a 2sec deep breath in through nose + add a second inhale on top of first inhale Step 2 : Exhale fully through mouth for 6sec Step : Repeat 3-5 times Physiological sighs activates our calmness systems in real time Dr. Adam Gazzaley and Dr. Larry Rosen have explored how panoramic vision, using wide expansive views can help reduce stress. Their research suggests that when individuals shift their focus from narrow, screen-based activities to a broader, panoramic view, it can help alleviate stress and improve overall well-being. This concept leverages the idea that engaging with natural, wide-angle scenes can provide a sense of calm and relaxation, as opposed to the often stress-inducing, narrow focus required by modern digital screens. Key points of their research include: Engagement with Nature: Viewing natural, wide-ranging landscapes can activate the parasympathetic nervous system, which is responsible for rest and relaxation. This contrasts with the sympathetic nervous system, which is associated with the "fight or flight" response and is often triggered by focused, stressful tasks. Attention Restoration: Panoramic views can help restore attention and reduce mental fatigue. The immersive and expansive nature of such views allows the brain to relax and recover from the intense concentration required by focused tasks. Reduction of Digital Stress: Constant interaction with digital screens can lead to stress and cognitive overload. By taking breaks and shifting focus to expansive, panoramic views, individuals can mitigate the negative effects of prolonged screen time.

I just saw that this course is against IF. I am a begginer so I would like to know what do you think about that people/doctors who say that fasting “cleans“ your body or removes cancer cells. Thank y'all

Boosting mental clarity and focus through diet involves incorporating foods that support brain health, provide sustained energy, and enhance cognitive functions Ok lets dive into it! Eggs Eggs are an excellent source of several nutrients tied to brain health, including vitamins B6 and B12, folate, and choline. Choline is crucial for the production of acetylcholine, a neurotransmitter that helps regulate mood and memory Beef / Red Meat Beef is an integral part of a diet aimed at boosting mental clarity and focus, thanks to its rich content of iron, protein, vitamin B12, zinc, and other brain-supportive nutrients. Beef is a rich source of heme iron, which is more easily absorbed by the body compared to non-heme iron found in plant sources. Adequate iron levels are crucial for cognitive function, as iron helps transport oxygen to the brain and supports energy production within brain cells. Iron deficiency can lead to fatigue and impaired cognitive performance. It also provides a high amount of protein, which is essential for the production of neurotransmitters. Amino acids from protein are the building blocks for neurotransmitters such as dopamine and serotonin, which play key roles in mood regulation, focus, and mental clarity. Beef is an excellent source of vitamin B12, a nutrient that is vital for maintaining healthy nerve cells and supporting brain function. B12 deficiency can lead to memory problems, fatigue, and cognitive decline. Beef contains zinc, a mineral that supports brain health by regulating communication between neurons and aiding in the formation of new neural connections. Zinc deficiency can affect memory and cognitive stability. Red meat, including steak, is one of the primary dietary sources of creatine, which is important for energy production in the brain. Some studies suggest that creatine supplementation can improve short-term memory and intelligence. Steak, particularly from grass-fed cattle, contains healthy fats including omega-3 fatty acids. These fats support brain health by reducing inflammation and supporting cell membrane integrity.

I've been looking into ways to get more out of your sleep -> have to sleep less. I'm curious if it's valid at all? Can I just optimize the KPIs like REM and deep sleep totals, HRV, LRHR, etc and not worry about the rest? If my sleep score is bad due to low total sleep, but I still get like 2 hours of REM and deep sleep, does it even matter? I slept 6.5 hours last night with a fucked up night routine (ate late, lots of bad light, high heart rate) but still got 1.5 hours of REM and close to 2 hours of deep sleep. My sleep score was 80 which was higher than I would have expected. This made me think about what I could get with an optimized night of sleep. Basically I'm asking if there's a way to optimize your sleep such that you don't need to sleep that much. And if you can just look at KPIs and not other metrics like restfulness.

Hey, I'm actually always hot. I also sweat quite a lot in the process and always have. In terms of food or health, is there anything I can do to make that less so? All tips are welcome! Thanks