The taste of Dave Asprey. Well-being is not just about "not being sick", it's about optimizing life on all fronts: the mind, the body and the brain.
The secret of biohacking is not so much to start new habits, but to find the most efficient ways to update them for maximum impact. That means that if you've ever added butter to your coffee (which claims to be famous for Bulletproof) or adaptogens to a milkshake in the morning, you're on the right track!
We asked Dave to share some of his favorite biohacking tips to achieve optimal brain health and from the "forest bath" to combat stress to a great trick to fight inflammation, we are excited about all his notes …
Neurofeedback: Meditation + Mindfulness
Neurofeedback targets and trains the deep control sites of the brain, increasing the overall coherence of the brain, resulting in more creativity, more focus and deeper levels of intelligence. Like you, just more.
Meditation and full attention. Actually they are considered neurofeedback. Improve your meditation practice with some deep breathing. Whether I'm using my heart rate variability trainer, find time for a short meditation or just breathe deeply for a short time, I use breathing techniques to train my nervous system to stay calm and calm to keep stress levels low , in "rest and digest" instead of "fight or flee". Another free trick is sit involves walking in nature or "bath in the woods", which can reduce stress, improve your mood and increase brain function.
I also created 40 years of Zen, a personalized brain mapping and monitoring technology to obtain the benefits of 40 years of deep meditation in just five days. This offers all the benefits of meditation and mindfulness, but on steroids. I use this technology once per quarter at the 40 Years of Zen facility in Seattle to get into an advanced meditation with computer commentary.
You will be amazed at the creative flow that results from even ten minutes of normal meditation.
Heart rate variability: listen to your heart (literally)
Heart rate variability training (HRV) is a type of biofeedback that you can keep in your pocket. It helps you hack (or control) your automatic response to stress with a little technology and simple breathing techniques.
Heart rate variability actually refers to the variation in time between heart beats. When you are nervous, frightened or stressed, the intervals between beats become shorter and / or erratic. When you are calm, the opposite occurs. HRV training uses technology to track your heart rate, then use your awareness and breathing to control the speed of your heart rate. This teaches you to control your response to stress in real time. It takes some practice, but over time, you will learn to remain calm, calm and calm during stressful situations. Reducing stress means more mental clarity and physical endurance, as well as less pain and better sleep.
Cold thermogenesis: cold showers and cryo spas
Technically, "cryotherapy" can refer to any type of exposure to the cold, such as cold baths, cold showers and "polar dives" in freshly frozen snow. An easy and free trick is to simply expose your whole body to an ice shower for about 30 seconds every day. Cold therapy can reduce pain and inflammation, decrease muscle pain, increase recovery time and fat burning and even improve mood and improve sleep.
This could be the reason why full-body cryotherapy spas (WBCs) are appearing all over the country. The WBC involves a short exposure to extreme cold through a cryo-chamber, a human-sized tank filled with air cooled with liquid nitrogen. Exposure can vary from two to three minutes in temperatures that drop to -130 ° C (-266 ° F). If you want to try a free version, try an ice bath for up to an hour at water temperatures of approximately 19 ° C (66 ° F).
Blue lock: limit all the light at night
Light, especially the blue light spectrum From the screens of your TV, computer and telephone, you can break your sleep cycle and even lead to a lower quality sleep. Limiting the light at night can change your life. I use goggles with optical filters that go far beyond what the "blue lock" orange glasses can do. I also changed the bulbs in most of my house to red spectrum light only.
Breathing exercises: Box Breath
Breathing through the box is a super low-tech trick to move from a state of stress, flee or fight to a state of relaxation and more relaxed digestion. You can practice this at any time and anywhere without looking too crazy. Simply inhale to count to 5, hold down to count to 5, exhale to count to 5, and hold to count to 5. Repeat until your heart rate has decreased and you are in a more relaxed state.
Eat clean: pile in the vegetables
Get much more polyphenols of herbs, spices, coffee, tea and chocolate to make your mitochondria sing.
Intermittent fasting (IF): use fat to attack hunger
The traditional IF is famous for fat loss and longevity.. But there are many hours without food can make you hangry Bulletproof IF, on the other hand, involves quality grease from the derivative of coconut oil, MCT and butter fed with grass or butter, which keeps it full (read: happier) for hours. You get the biological benefits of IF without the hunger pangs.
The MCT provides you with external ketones, so you even experience mild ketosis (when your body runs out of fat) when you have ingested some carbohydrates. This allows your brain to work with glucose and fat energy (ketones) at the same time for maximum performance.
HIIT Training: Quick + Dirty Cardio
Training at high intensity intervals once a week and a daily walk of 20 minutes will improve brain function and keep the muscles toned.
Find A Vibe: Vibration plates to maximize movement
The vibration of the whole body is a way to get more movement in less time. Vibration plates are beneficial for everyone, from professional athletes to the elderly. They are used to increase muscle development and fat loss, and can even decrease stress hormones and increase sex hormones such as testosterone!
The neurotrophic factor: stimulates your brain naturally
The greater the neurotrophic factor derived from the brain (BDNF), the better: this favors the growth of neurons and an increase in communication between neurons so that you think more clearly and have more concentration as you get older. . Exercise and meditation are incredible for a boost in BDNF.
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