Bwisit kapag may curious brain ka, hindi tsismoso ah. Kapag nakakabasa ako ng βiykykβ tas di ko talaga alam, gusto ko na tuloy malaman. Dapat pinagbabawal na yung mga ganung post eh hahaha
Tagal ko naman sumikat, gusto ko na magpromote ng sugal hahaha
Pero sa totoo lang, nakakatuwa yung mga ganitong mensahe galing sa mga taong nababalik ulit ang hilig sa paglalaro ng chess.
Vladimir appears to be referencing my record...is he really accusing me of cheating??? @LevitovChess. @lachesisq are you jumping on this accusation as well by tweeting this garbage??
The Mavs are off to their best start in 19 years through seven games and have 4οΈβ£ players averaging 15+ PPG π€
How far can this team go this season? π€
Andrew Huberman has been instrumental in improving my overall knowledge of health and fitness.
He outlines 5 key habits to "re-up" every 24 hours to maximize our health.
Here they are:
1) Sunlight
Sunlight is our most neglected energy source.
It boosts Vitamin D levels
It regulates metabolic health
It regulates circadian rhythm
If you want to be functioning at your best metabolically and hormonally, aim for at least 30-60 minutes of sun exposure every day.
*Pro-tip: View sunlight as soon as possible when you wake up, and view the sunset each day. This will help regulate your circadian rhythm, which will help you sleep better and maintain higher energy each day.
2) Relationships
Scary stat:
Loneliness has the same effects on our health and longevity as smoking half a pack of cigarettes a day.
We are social creatures. We need social interaction daily to feel healthy and happy. It's no coincidence that in cultures where community is strongest, they also tend to live the longest. Even if itβs through a phone call or social media, making time for your relationships every day is crucial for your health.
3) Nutrition
The quality of your energy, mood, and health is determined by the quality of your nutrition.
Good nutrition doesnβt have to be complicated:
β’ Eat until ~80% full
β’ Drink a gallon of water a day
β’ Prioritize protein with each meal
β’ Eat real foods and avoid processed ones
β’ Use supplements on top of a healthy diet, not in spite of
4) Sleep
The hustle culture notion of βIβll sleep when Iβm deadβ is (luckily) a dying phrase.
Lack of sleep actually speeds up the process of death. Getting a few more hours of sleep a night can add 5 years to your lifespan.
Aim for 7-9 hours
Sleep in a cool, dark room
Stop eating ~ 3 hours before bed
Supplement magnesium glycinate
Turn off screens ~ 1 hour before bed
5) Movement
Our ancestors used to walk ~17,000 steps a day. Now we walk on average ~4,000.
Movement is crucial for our metabolic health, cardiovascular health, cognitive functioning, energy levels, and overall well-being:
Walk after meals
Walk after waking up
Walk between meetings
Aim for 10,000 steps a day
Do 60-120 minutes of zone 2 cardio a week
You donβt have to run a marathon.
But you do have to move every single day.
Recap: 5 things to reset every 24 hours from Dr. Huberman:
β’ Sleep
β’ Sunlight
β’ Nutrition
β’ Movement
β’ Relationships
Thank you for reading.
If you enjoyed this post and learned something:
1) Follow me @chrisboettcher9 for more
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'MAY KINAIN LANG DAW SIYANG TSOKOLATE'
Office of Transportation Security (OTS) Administrator Mao Aplasca said that the employee who allegedly ate the money belonging to a passenger denied the allegation and asserted that it was chocolate that she put in her mouth.