The Self-Improvement Nerd

Helping you grow and get smarter! Science first, no bullshit.

[The Self-Improvement Nerd @improvednerd]

@Dearme2_ It can but it is all up to you. For me it definitely did. Seen some people head the opposite direction though

[The Self-Improvement Nerd @improvednerd]

@HistoryDailyyy He who is brave is free 🫡

[The Self-Improvement Nerd @improvednerd]

@ML_Philosophy Time and time under tension

[The Self-Improvement Nerd @improvednerd]

@readswithravi Maybe it can also be built on top of habits you're afraid to break 🤔

[The Self-Improvement Nerd @improvednerd]

@_Chemist1 Data collection does help to recognize more patterns though. Can't spot them unless you got the field knowledge

[The Self-Improvement Nerd @improvednerd]

@alexeixbt Especially if you push yourself to the point of discomfort or overwhelm. Then the brain really gets the message

[The Self-Improvement Nerd @improvednerd]

@RobertGreene Understanding yourself is power, depending on yourself comes automatically as result

[The Self-Improvement Nerd @improvednerd]

Source: Olsen et al., Cell Reports Medicine (2026). DOI: 10.1016/j.xcrm.2026.102988

[The Self-Improvement Nerd @improvednerd]

In a new study three minutes of all-out sprinting produced a remarkable biological response.

Researchers compared 6 × 30-second all-out cycling sprints with 90 minutes of moderate cycling.

Immediately after sprinting, 714 of 2,884 measured blood proteins changed.

After 90 minutes of moderate cycling? Just 7.

Sprinting also changed 200+ metabolites and triggered proteins involved in blood-vessel growth, tissue remodeling and metabolic signalling.

Then they compared these proteins with health data from 53,000+ people.

32 of 33 proteins associated with lower risk of metabolic disease were altered by sprinting, versus 3 after moderate exercise.

But there's an important caveat: this does NOT prove that 3 minutes of sprinting is healthier than 90 minutes of cardio.

The study measured molecular responses, not years of disease-free life.

Still, it's compelling evidence that exercise intensity isn't just a matter of doing the same thing faster, but it can trigger a fundamentally different biological response.

[The Self-Improvement Nerd @improvednerd]

@PritishJourney Some people just do it way more than others.

[The Self-Improvement Nerd @improvednerd]

@PritishJourney A lot of it is NEAT (non-exercise activity thermogenesis) - when people overeat their bodies subconsciously trigger more fidgeting and restless movements to burn off the excess energy, protecting them from weight gain.

[The Self-Improvement Nerd @improvednerd]

@Markmanson Funnily this can be equally true for the self - you'll tell yourself you can't do something because you don't belive you can and never try.

[The Self-Improvement Nerd @improvednerd]

@danmartell It is only worth it if a person wants to change and invites you to be part of this change, otherwise it's time wasted

[The Self-Improvement Nerd @improvednerd]

@Devsthetix Monday is what day? Sorry, I don't understand the word.. I do have a great chest though!

[The Self-Improvement Nerd @improvednerd]

@lovedropx Things do not "belong" to us but they do "serve" us and make life easier. For example I can be afraid to lose my home cuz it serves me well and living on the street is tough

[The Self-Improvement Nerd @improvednerd]

@readswithravi Only if intelligence translates into good decisions, adaptation, planning, and execution in the real world.

[The Self-Improvement Nerd @improvednerd]

@danellisona We all start somewhere. If you believe in your message you'll find the like-minded audience

[The Self-Improvement Nerd @improvednerd]

What recovery tool can leave you feeling ready to train again… while quietly taxing the muscle you just earned?

Cold plunges! Let's see why:

Immediate cold-water immersion after lifting reduces muscle blood flow. Fewer amino acids reach the tissue when protein synthesis should be high. Repeated use has been linked to less hypertrophy.

Strength and speed are different.

A big part of getting stronger or faster is neural: better motor-unit recruitment, cleaner coordination, higher rate of force development.

Those adaptations live on practice quality and practice frequency, not only on adding contractile tissue.

So the trade-off is real: Cold after lifting may cost you some muscle growth. It may also help you come back sooner and train the nervous system again.

If your goal is maximum muscle, regularly plunging right after lifting works against that goal.

If your goal is strength, speed, or readiness and you need high-quality sessions close together, recovery can matter more than squeezing every last bit of hypertrophy out of this one.

Timing still matters. The interference evidence is strongest for immediate, repeated cold after resistance training.

So the ultumate question is: “Am I trying to grow the muscle, or train the system that uses it?”

[The Self-Improvement Nerd @improvednerd]

@HealthyGamerGG It sounds like this time should also be relative to the length of given relationship

[The Self-Improvement Nerd @improvednerd]

@drjamesdinic It's a complete paradigm shift that hitting the gym actually gets more important the older you get!