RL

Cybersecurity, Law, Tech, Sports mostly NFL Packers, Football-Soccer

[Michal Hardyn @michalhardyn]

Týden jsem byl s dětmi v Toskánsku.

Velký apartmán, dvě ložnice, 75 m². Obří bazén, vířivka, klimatizace. Terasa, gril, výhled do zahrady. Místo s kouzelnými západy slunce, kde lišky dávají dobrou noc i dobré ráno. 🦊🦎🦋

Tu lišku myslím doslova. Chodila k nám opakovaně, klidně až k domu.

Za celý týden 21 748 Kč.

Za pár dní jedou děti s babičkou a dědou do kempu k jezeru Kristýna u Hrádku nad Nisou.
→ Dřevěná chatka, bez klimatizace, v hlavní sezóně dva a půl až tři tisíce za noc.
→ Za týden vyjde skoro stejně jako ten velký klimatizovaný toskánský apartmán s obřím bazénem.

A víte co? Děti se těší úplně stejně. Tam je to v pořádku.

Jen mi nejde do hlavy, že za týden v roztopené chatce v narvaném kempu dáš skoro stejně jako za jedno z nejúžasnějších míst, co jsem při cestování poznal.

Pomalu si zvykám, že tak nějak vypadá cena za české léto.

[RL @RL88671128]

@paralelni__svet @jirik957 Mas to opacne.

[Hater Report @HaterReport]

I’M CRYING 😂😂

[El Enmascarado 𝕏 | Money Maker @ElEnmascarado_X]

14 técnicas de Harvard para ser mejor que el 99 % del mundo

1. La regla de los 5 segundos

[Afshine Emrani MD FACC @afshineemrani]

I'm a cardiologist. After 40, stop guessing about your health. These numbers tell you whether you're building a long, vibrant life — or quietly declining without knowing it.

I run these on myself. I run them on every patient I care about. Most are cheap bloodwork. All are available now. And together, they paint a picture no standard annual physical will ever give you. Print this. Bring it to your next appointment. Your 60-year-old self will thank you.
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𝗙𝗮𝘀𝘁𝗶𝗻𝗴 𝗜𝗻𝘀𝘂𝗹𝗶𝗻
Target: below 5 μIU/mL. Ideal: 3-4.
This is the 10-year warning bell your standard panel completely misses. Your glucose and A1c can look "normal" for a decade while your pancreas is working overtime to keep them there. Fasting insulin catches insulin resistance 5-10 years before your A1c moves. By the time A1c rises, the damage is already extensive.

𝗛𝗢𝗠𝗔-𝗜𝗥
Target: below 1.0.
Calculated from fasting insulin and fasting glucose. The single best measure of insulin sensitivity. Above 1.0 and your metabolism is already under strain. Above 2.5 and you're insulin resistant — even if every other number looks fine.

𝗛𝗯𝗔𝟭𝗰
Target: below 5.4%.
Not below 5.7% — that's the threshold where medicine calls you "prediabetic." By then you've been metabolically compromised for years. Optimal is below 5.4%. Blood sugar mastery is longevity mastery.

𝗧𝗿𝗶𝗴𝗹𝘆𝗰𝗲𝗿𝗶𝗱𝗲 : 𝗛𝗗𝗟 𝗥𝗮𝘁𝗶𝗼
Target: below 2. Ideal: below 1.
Your metabolic health crystal ball. This ratio predicts insulin resistance, cardiovascular risk, and metabolic syndrome better than any single lipid number alone. A ratio above 3.5 is a red flag regardless of what your total cholesterol says.

𝗔𝗽𝗼𝗕
Target: below 80 mg/dL for moderate risk. Below 60 for high risk.
I've written about this extensively. ApoB counts every atherogenic particle hitting your artery walls. A 2024 analysis found 54% of patients had dangerous levels that standard LDL testing completely missed. If you only know your LDL, you're driving with one eye closed.

𝗟𝗽(𝗮)
Test once in your lifetime.
100% genetic. 1 in 5 Americans are elevated. Triples heart attack risk independently of everything else on this list. Diet and exercise cannot lower it. The 2026 ACC/AHA guidelines now recommend everyone be tested. Most never have been.

𝗵𝘀-𝗖𝗥𝗣
Target: below 1.0 mg/L.
You can have perfect cholesterol and inflamed arteries silently preparing to rupture. hs-CRP measures the fire behind the plaque. The JUPITER trial proved that finding and treating inflammation saves lives — even when lipids look fine. If this number is elevated, your mouth, your gut, your metabolic health, and your visceral fat are the first places to investigate.

𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗗
Target: 50-80 ng/mL.
Not the bare minimum of 30 your doctor accepts. Suboptimal vitamin D is linked to higher inflammation, weaker immunity, increased cardiovascular events, worse mood, and poorer outcomes across nearly every disease I treat. Supplement D3 with K2 — without K2, calcium deposits in your arteries instead of your bones.

𝗧𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲 (𝗧𝗼𝘁𝗮𝗹 + 𝗙𝗿𝗲𝗲)
Men: optimal range 600-1000+ ng/dL total.
Declining testosterone is an independent predictor of cardiovascular death in men. It's tied to insulin resistance, arterial stiffness, visceral fat accumulation, and systemic inflammation. DHEA-S drops 10-20% every decade after 30. Tracking these isn't about vanity — it's evaluating your body's systemic resilience.

𝗕𝗹𝗼𝗼𝗱 𝗣𝗿𝗲𝘀𝘀𝘂𝗿𝗲
Target: below 120/80. Aim closer to 110/70.
Every point above optimal is cumulative arterial damage. Buy a home cuff. Measure morning and evening, seated quietly for five minutes, arm at heart level. White-coat readings in the office miss what's really happening. The smartest $40 investment in cardiac self-care.

𝗩𝗢𝟮 𝗠𝗮𝘅
Men over 40: above 40 mL/kg/min. Women over 40: above 35.
Cardiorespiratory fitness is the single strongest predictor of all-cause mortality — stronger than smoking, diabetes, or heart disease as individual risk factors. A landmark study in JAMA found that extreme fitness was associated with the lowest mortality with no upper limit of benefit. You can estimate VO2 max with a timed mile, a rower test, or a wearable. Get faster every year.

𝗡𝘂𝗺𝗯𝗲𝗿 𝗼𝗳 𝗠𝗲𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀
Target: as few as possible.
Every medication you're on should be earning its place. I just wrote about five commonly prescribed drugs that do more harm than good with long-term use. Bring your full medication list to every appointment. Ask: "Do I still need this?" Deprescribing is one of the most powerful and underused tools in medicine.
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Thirteen numbers. Most available through cheap bloodwork and simple tests. Get them once or twice a year. Here's what I want you to understand: these numbers don't just tell you where you are. They tell you where you're heading. A fasting insulin of 8 today becomes diabetes in five years. An ApoB of 120 today becomes a heart attack in ten. An hs-CRP of 3 today means your arteries are inflamed right now — regardless of how healthy you feel. The standard annual physical checks a fraction of these. It was designed to find disease that's already there. This panel finds the disease that's coming — years before it arrives.

What gets measured gets improved. Optimize with the foundation I write about every week on this platform:
Zone 2 cardio plus resistance training 3-4 times per week. High-protein whole-food nutrition. Sleep 7-9 hours — non-negotiable. Morning sunlight. Stress management. And the targeted supplements I've covered in detail — creatine, magnesium, CoQ10, D3+K2, glycine, omega-3, psyllium husk.
The breakthroughs coming in the next decade — gene editing for cholesterol, cellular reprogramming, senolytics that clear senescent "zombie" cells driving inflammation and aging, GLP-1 drugs rewriting metabolic medicine — will be most powerful for people who've already built the metabolic foundation to receive them.

The future of medicine is personalized. But it starts with knowing your numbers today. Print this list. Book the bloodwork. Own the data. Prevention isn't passive. It's the most aggressive thing you can do for the decades ahead.

[Katie Buehler @bykatiebuehler]

BREAKING: A 6-3 Supreme Court rules a Rastafarian *cannot* hold Louisiana prison guards personally responsible for violating his religious rights when they forcibly shaved off his dreadlocks. #SCOTUS liberals dissent. https://t.co/K33KNCTlTe

[Adam Blažej | Psychologie sportu & koučování @Adam_Blazej_]

2⃣ Čím menší je vzrůst rozhodčího, tím více žlutých karet rozdává.

[Zlatan Ibrahimović @Ibra_official]

The studio will never forget

[Roman M🐦 @Fbeyeee]

Já věděl že dneska je důvod vstávat. Moskva a Podmoskví. Kameramani nestíhají točit, útok je masivní.🇷🇺🔥🔥

[World Cup Out Of Context @WorldCup__26]

🚰⏸️

[RL @RL88671128]

@FabrizioRomano Dont forget Maicon.

[Anča @FilipeJsiDebil]

lidi ja jsem to cheatla. mam life hack jak hovado

koupíte si vilgain protein, namícháte si ho a pak naředíte 1 díl tohoto s 2 díly perlivý vody. a led. chutná to úplně identicky a máte ~1200 ml limonadky za ani ne 40 kč. ja jsem genius

[Hasan @Ubermenscchh]

🚨Anthropic recently showed a 24-minute workshop on how to actually do prompts for Claude.

Taught by the people who built it.

Free. No registration. No paywall.

I've seen $300 courses that don't cover what they teach in the first 8 minutes.

Watch it and bookmark it now.

[Zorro🇨🇿 @Zorro0996]

Češtinu vymysleli lidé co nechtěli mluvit s ostatními 😀😀
… čurat a kakat 🇪🇸

[digital ghost @vibeeval]

geçen hafta claude ile 6 saat dijital ayak izimi sildim.

sonuç: 47 data broker listingi kaldırıldı. 12 ölü hesap silindi. 3 arama sonucu bastırıldı.

nasıl yaptım, adım adım. thread.

[Future Stacked @FutureStacked]

🚨BREAKING: Google Gemini has features most people have never touched.

Google has been quietly building tools into it that handle research, creation, and analysis at a level most users have never seen.

Here are 10 features worth knowing. 👇

[Doğal Yasalar @dogalyasalar]

NE ZAMAN TAKVİYE GIDA ALMALISINIZ

Magnezyum — yatmadan 1 saat önce (gevşeme, uyku kalitesi)

D Vitamini — kahvaltıyla (yağlı öğünle emilim ↑)

Elektrolitler — antrenman sırasında veya sonrasında (hidrasyon)

Demir — aç karnına (C vitamini ile birlikte emilim ↑)

CoQ10 — öğle yemeğiyle (yağla birlikte biyoyararlanım ↑)

Çinko — demirden en az 2 saat ayrı (rekabeti önle)

C Vitamini — sabahları suyla (antioksidan destek)

Kalsiyum — sabah + öğleden sonra bölünmüş doz (absorpsiyon ↑)

Omega-3 — yağlı bir öğünle (EPA/DHA emilimi ↑)

Probiyotikler — aç karnına veya yatmadan önce (kolonizasyon ↑)

B Kompleksi — sabah erken (enerji metabolizması)

K Vitamini (K2 dahil) — yemeklerle (özellikle D vitamini ile sinerji)

Kollajen — sabah aç karnına veya yatmadan önce (glisin etkisi)

Multivitamin — kahvaltıyla (mide toleransı ↑)

Ashwagandha — akşam/yatmadan önce (kortizol regülasyonu)

Kreatin monohidrat — antrenman sonrası veya günün herhangi bir saati (süreklilik kritik)

L-Karnitin — sabah aç karnına veya antrenman öncesi (yağ asidi taşınımı)

Alfa lipoik asit — aç karnına (insülin duyarlılığı)

Berberin — ana öğünlerden 15–20 dk önce (glukoz kontrolü)

NAC (N-asetil sistein) — aç karnına (glutatyon öncülü)

Glutatyon (liposomal) — sabah aç karnına

Resveratrol — sabah aç karnına veya yağlı öğünle (biyoyararlanım değişken)

Quercetin — yemeklerle (mide toleransı)

Kurkumın + piperin — yağlı öğünle (emilim ↑)

Selenyum — kahvaltıyla (tiroid enzimleri)

İyot — sabah (tiroid senkronizasyonu)

Taurin — akşam veya antrenman sonrası (sinir sistemi + hidrasyon)

L-Theanine — sabah kahveyle veya akşam (GABA modülasyonu)

GABA — yatmadan önce

Melatonin — yatmadan 30–60 dk önce

Glisin — yatmadan önce (uyku + GH destek)

L-Tirozin — sabah aç karnına (dopamin prekürsörü)

5-HTP — akşam (serotonin/melatonin yolu)

Tribulus / Tongkat Ali — sabah (androjen aksı)

Maca — sabah (enerji/libido)

Citrulline malate — antrenmandan 30–45 dk önce (NO üretimi)

Beta-alanin — gün içine bölünmüş (karnosin depoları)

HMB — gün içine bölünmüş veya antrenman öncesi

Protein (whey) — antrenman sonrası veya öğün arası

Kazein — yatmadan önce (yavaş sindirim)

Kolostrum — sabah aç karnına (bağırsak + immün destek)

Bütirat / Tributyrin — yemeklerle (kolon hücresi yakıtı)

Çinko karnosin — aç karnına veya yemek arası (mide mukozası)

Fosfatidilserin — akşam (kortizol düşürme)

CDP-Kolin / Alfa-GPC — sabah (asetilkolin ↑)

Urolithin A — sabah aç karnına (mitofaji)

PQQ — sabah (mitokondri biyogenezi)

NMN / NR — sabah (NAD+ ritmi)

Magnezyum treonat — akşam (beyin odaklı form)

Magnezyum sitrat — akşam (bağırsak hareketi)

Potasyum — yemeklerle (elektrolit dengesi)

Sodyum — gün içine yayılmış (özellikle spor yapanlarda)

[Cooper Mitchell - HomeGymGuy @homegymcoop]

With the amount of innovation in home gym equipment over the past decade, nearly every objection has been solved.

One, in particular, is the space required for a gym.

These are custom made fold-out gyms from a company in England called FlouFitness.

[Rimsha Bhardwaj @heyrimsha]

35 WEBSITES THAT ARE ACTUALLY USEFUL

1. twelveft .io — bypass annoying paywalls
2. archive .ph — save any webpage forever
3. radio .garden — listen to radio worldwide
4. futureme .org — email your future self
5. temp-mail .org — disposable email inbox
6. alternativeto .net — find free app alternatives
7. builtwith .com — see what any website uses
8. cleanup .pictures — remove objects from images
9. tinywow .com — free PDF/image tools
10. photopea .com — Photoshop inside browser
11. pdf24 .org — free PDF toolbox
12. excalidraw .com — draw simple diagrams
13. tldraw .com — infinite whiteboard
14. dictation .io — speech to text online
15. otter .ai — transcribe meetings
16. descript .com — edit audio like text
17. loom .com — record quick videos
18. zapier .com — automate boring tasks
19. n8n .io — automate workflows yourself
20. remove .photos — remove image bg
21. letsenhance .io — upscale images
22. pixabay .com — free images/videos/music
23. mixkit .co — free stock video/music
24. untools .co — thinking tools for decisions
25. roadmap .sh — developer roadmaps
26. learnxinyminutes .com — learn code fast
27. devdocs .io — all coding docs in one place
28. jsoncrack .com — visualize JSON files
29. crontab .guru — understand cron jobs
30. copychar .cc — copy special symbols
31. screenshot .guru — screenshot any webpage
32. wordcounter .net — count words instantly
33. justtherecipe .com — remove recipe blog fluff
34. camelcamelcamel .com — Amazon price history
35. manualslib .com — find any product manual

[Rahul Bais @rahulbais136]

Claude + Instagram = Money Machine 💸

No camera. No editing. No showing your face.

I'm sharing the 12 exact prompts I use to generate daily virals and make the maximum money possible ⬇️