Notes from several Huberman Lab podcasts. https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_22fc0a454dfd45c290a7b22a489cd016.pdf

Notes from Huberman Lab podcasts on various aspects of sleep. https://b5498533-741f-4cde-94f8-a6e5f317c00d.usrfiles.com/ugd/822ba8_4a8d5fdb41e442c4b92e68f400ce8839.pdf

https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_64b28389ad29458c9a973e10de3a7d6e.pdf

Is it time to periodically and intentionally freeze your ass off? Not literally, but heed the benefits of jumping into the cold tub for a few minutes each week. https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_6b951aeb727c421dae63faed3ae1d2cc.pdf

https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_1e87c34641c74cbe8bbfec3561ab846d.pdf Several items that underpin post-workout recovery.

Booze. It's what's for breakfast (not really). From Huberman Lab's podcast. https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_2ded9607634b42e69ef25eaa50e622c1.pdf

If you truly want to do it, keep it simple: 1.     Diet: If it is horrible, start with one or two reasonable changes (minimize processed food, more water over sugary drinks, no mindless calorie hoarding). 2.     If you currently exercise zero times/week, start with two days (schedule-friendly). You can then add a third day. There is no need to add more if you work HARD each session (your body needs to recover, and you have other commitments to tend to). 3.     Don't just "mov

Thanks to several podcasts from Huberman Labs. https://822ba849-eb42-4c65-b059-dbebdefae72b.usrfiles.com/ugd/822ba8_63dac75eb27b4e9497542f59ed798d4c.pdf

Insights and benefits of time restricted eating

Proper overload stimulus + the biological timeline needed for recovery (diet, sleep, and multiple days off) = adaptation. We've known that for decades. Most over-zealous trainees (but well-intentioned) still believe in the "More is better" doctrine: four days a week? Six? Hell, do it every day. Five sets? Fifteen? Hell, do 30 sets if more is better. That flawed logic drives them. It's biology, people. Unless someone is using PEDs or is a genetic anomaly, it’s smarter to go ha