Author Archives: nzbryant

Actively recover mentally and physically. Stimulate growth of new neural pathways, more oxytocin and serotonin, and sleep (aging is caused by lack of recovery). Reframe any avoidance-focused goals into approach-focused. Balance have-tos with want-tos: Determine which tasks are “want-to” and “have-to”. Create additional “want-to” tasks to ensure there are equal number of both. Rank the […]

SMART goals on GDocs

Psych diary

https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/jphysiol.2011.225003 Kumar, 2009, https://pubmed.ncbi.nlm.nih.gov/19164770/ https://www.frontiersin.org/articles/10.3389/fnut.2019.00147/full, and Burd 2011 Res, 2012 and Snijders 2015). https://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-54 Pennings, 2011)(https://www.nutritiontactics.com/measure-muscle-protein-synthesis/ University of Birmingham Areta 2014 https://faseb.onlinelibrary.wiley.com/doi/full/10.1096/fj.201700158RR https://www.nature.com/articles/ijo2015182). https://www.frontiersin.org/articles/10.3389/fnut.2019.00147/fullhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC2732256/  https://www.frontiersin.org/articles/10.3389/fnut.2021.640621/full.

Oxygen saturation Buteyko Nose Breathing Sit up straight Keeping the mouth closed, inhale slowly through the nostrils to fill the lungs. One hand on the stomach to feel diaphragm expand. Exhale through the nostrils, slowly expelling air from the lungs, until you feel compelled to inhale. Repeat steps two and three five times The Breather […]

Identity, Values, Goals – in that order Identity, Values, Goals – in that order. Identity doesn’t rely on or isn’t attached to things out of your control, so much more sensible and powerful (10-20). In Trello. Find a way to add more value than anyone else does. Find a way to add more value than […]

Health learning (GDoc): Sleep 8h per day. Sleep when tired, wake when rested. Quiet, dark, cool environment. Plant based diet + 8 glasses of pure water per day. Intermittent fasting: 7pm to midday. Lowers insulin Exercise: Warm-up, careful on transitions and twists, resistance to failure, BREATHING, warm-down, stretch (10 second holds). 6 days per week. […]