Pat Varden

Founder of Coherence Point. Building C3OS — a care intelligence layer. Sharing first principles, mental models & haikus for restoration. 😌🌎🕊️✨

[Pat Varden @patrick_varden]

C3OS Haiku 001

Care before crisis
the body whispers softly
before systems break

A small principle behind C3OS:

Care should not begin when someone collapses.
It should begin when the first quiet signal asks to be heard.

#CareBeforeCrisis #SignalBeforeSymptom #StateBeforeBreakdown #C3OS

[Dan Go @CoachDanGo]

The only real test of intelligence is if you get what you want out of life

- Naval

[Adam | Faithful Messenger @Adam_FaithfulM]

Jesus talked about money more than heaven and hell combined.

11 of His 39 parables are about money and possessions.

1 in every 7 verses in the Gospel of Luke touches on wealth.

He wasn't uncomfortable with the topic.

He was relentless about it because He knew what it does to the human heart.

Here's what He actually taught.
Not the prosperity version.
Not the poverty version.
The real one. 🧵

[Chamath Palihapitiya @chamath]

I still believe this.

[David Senra @davidsenra]

This conversation with @RickRubin is special. Here's a 2 minute preview that I’ve watched 15 times.

The episode will be out tomorrow:

[Anish Moonka @anishmoonka]

Three things in this video are working on the babies sleeping in it. The birds are slowing their nervous system. The sunlight is teaching their developing brains to tell day from night. The open air carries far fewer viruses than the air inside a daycare classroom.

The human nervous system has two settings: fight-or-flight, which keeps you alert, and rest-and-digest, which winds you down. Birdsong tips the body toward rest-and-digest mode. In 2017, researchers at Brighton and Sussex Medical School put 17 adults in MRI scanners and played them bird recordings or city noise. The bird recordings shifted their bodies into the calmer mode. Heart rate variability went up, a sign the nervous system was handling stress well.

Newborn babies don't have an internal clock yet. They don't know day from night. The hormone that makes you sleepy at night, melatonin, isn't produced until around 3 months old. Cortisol, the hormone that wakes you up in the morning, takes 2 to 9 months to develop a daily rhythm. Sunlight on the baby's eyes is what teaches the brain when those hormones should switch on. A baby napping under trees gets that signal every day. A baby napping in a dark indoor room misses it.

Outside air is also cleaner than indoor preschool air. Dozens of kids share the same indoor space for hours, breathing the same germs back and forth. A 1990 Swedish study found preschoolers who got 6 to 9 hours outside per week at daycare got sick less often than kids with under 5 hours. In 1997, a follow-up compared regular preschools to outdoor "forest schools" where kids spend the whole day in nature. Same pattern: forest-school kids got sick less. Outside, the same germs disperse instead of recirculating in a closed room.

There's a more extreme version of this in Finland. About 95% of Finnish families put their babies outside to nap in prams, sometimes in below-freezing weather, starting at two weeks old. Researchers at the University of Oulu surveyed 116 families and found these outdoor naps lasted 1.5 to 3 hours. The same babies napping indoors only managed 1 to 2 hours.

Italy has been opening schools that do exactly this. The first one, called asilo nel bosco (Italian for "forest kindergarten"), opened near Rome in September 2014. Kids spend the whole day outside, including nap time. The model was borrowed from Germany and Scandinavia, where forest schools have been running for decades. The Italian network grew quickly after COVID.

So while these kids are sleeping in the video, four things are happening at once. The birdsong is calming their nervous system. Their internal clock is being trained by the sunlight on their faces. Outside, the germs they're breathing are diluting in open air instead of piling up in a closed classroom. And the nap, if the Finnish data is any guide, is probably running longer than the indoor version.

[Jason Elsom @JasonElsom]

@elonmusk Life could be interesting

[Bryan Johnson @bryan_johnson]

This is it.
Everything learned spending millions on longevity.

From: Your Immortal Unc and Auntie.
To: Our Immortal nieces and nephews.

0. Sleep is the world's most powerful drug.
1. Be in your bed for 8 hours
2. Same bedtime every night, any time before midnight
3. Don’t eat right before bed
4. Calm foods for dinner
5. No screens 1 hour before bed
6. Avoid added sugar (be aware it’s in everything)
7. Avoid all things in an American convenience store
8. Avoid fried foods
9. Shoes off at the door
10. Eat whole foods, particularly veggies fruits nuts legumes berries
11. Walk a little after meals or air squats
12. Get your heart rate high routinely
13. Lift heavy things
14. Stretch daily
15. Water pik, floss, brush, tongue scrape, morning and night
16. Make an effort to drink water
17. Get sunlight when you wake up (UV is low)
18. Protect skin in midday sun
19. Stand up straight
20. See at least one friend once a week
21. Avoid plastic where you can (in all things)
22. Circulate air in rooms
23. When stressed, breathe, learn to calm your body
24. Go to the dentist
25. Avoid sitting for long times
26. Protect your hearing, the world is too loud
27. Alcohol is bad for you
28. Finish coffee before noon
29. Avoid bright lights after sunset
30. If obese, look into a GLP
31. Sleep in a cold room
32. Texting while driving is dangerous
33. Turn off all notifications
34. Limit social media use
35. Don’t smoke anything
36. If you struggle to sleep, read a physical book before bed
37. 1 hour before bed have a calm wind down routine: bath, read, light walk, listen to music
38. The body is a clock and loves routine. Have a daily morning and evening schedule.
39. Avoid long distance travel where you can
40. Baby steps first: incorporate new things slowly
41. Do less… most things don’t work.

Bonus points if you get your blood checked.

Start here, it will change your life.

[katt latte 🪩 @kattlatte]

🪷✨

[All day Astronomy @forallcurious]

🚨: Neuroscience considers metacognition the highest form of intelligence..... "the ability to think about your own thinking."

[Latte @0xbisc]

VR flight game experience
Made with GPT Image 2 + Seedance 2

Honestly felt like I was actually playing
the UI dynamics could be a bit more stable though
excited to see which video model pushes past Seedance 2 next

Full workflow below ↓

[INK @0xInk_]

Just created my own AAA game
with GPT image 2 and Seedance 2

[Aakash Gupta @aakashgupta]

Andrew Huberman described the worst morning routine in five steps. Stay in bed, recline, skip sunlight, drink coffee too early, multitask. Every one of them targets the same 30-minute neural event.

Between minute 0 and 60 after waking, your body runs the cortisol awakening response. A healthy pulse lifts cortisol by about 50%, sets a 14-to-16 hour timer for melatonin release, primes immune function, and anchors alertness for the whole day. Miss the window and your circadian clock drifts until you go back to sleep. The rest of the day runs at 70%.

Sunlight is the trigger. Light has to hit melanopsin cells at the bottom of your retina to signal the suprachiasmatic nucleus to fire cortisol. Through a glass window you need 50 times longer. A phone screen is hundreds of times too dim to count. Curtains closed plus head down means the pathway never activates. The pulse either never fires or fires weakly, with effects rippling across the next 16 hours.

Reclining kills the second lever. Studies recording directly from the locus coeruleus and the reticular activating system show alertness drops with reclining and rises with sitting forward. Those melanopsin cells sit in the bottom of your retina for a reason. They evolved to see the sun overhead. Chin down, eyes down, horizontal body: the brainstem reads this signal set as "still asleep" and keeps you in sleep-adjacent arousal for hours.

Coffee at minute 10 kills the third. Adenosine is the sleep pressure molecule cleared by that cortisol pulse. Caffeine blocks adenosine receptors before cortisol gets the chance to clear them naturally. Two to three hours later the caffeine metabolizes, uncleared adenosine floods the receptors all at once, and you crash at 11am. Drink a second cup to patch the crash and you've shifted your cortisol peak four hours late. Which means your melatonin shifts too. Which means you can't sleep that night.

Phone scrolling kills the fourth. Morning dopamine baseline is the lowest it will be all day. Ten minutes of feed delivers hundreds of micro-rewards before breakfast is ready. You've spent peak dopamine on algorithm-selected stimuli. Every real task in the workday that follows registers as a downgrade against that baseline.

Multitasking kills the fifth. The prefrontal cortex boots last after waking. Task-switching between texts, emails, and random notifications during the boot window trains the attention network to run fragmented all day. Sophie Leroy's 2009 attention residue research showed each switch leaves cognitive spillover that degrades the next task. Start the morning with 20 switches and focus is a rented asset for the next 12 hours.

Five random-looking habits, five targeted attacks on the same mechanism. Light triggers the pulse. Posture amplifies it. Caffeine cooperates with it. Dopamine protects what it builds. Focus compounds what it anchors.

20 minutes outside with your phone in the other room fixes all five at once.

[Podcast Notes 🗒️ @podcastnotes]

Rick Rubin has low heart rate variability.

So he looked up everything that raises it, picked one technique, and started doing it every day.

It worked.

The technique: coherence breathing. 10 to 20 minutes a day, at least once, sometimes twice.

Now he and @hubermanlab do it together on camera so you can follow along:

[Massimo @Rainmaker1973]

Metacognition, the ability to think about your own thinking, is considered the highest form of intelligence.

[Aleena Amir @aleenaamiir]

This is what creating looks like when AI is part of your workflow.

[Aleena Amir @aleenaamiir]

This is precision disguised as creativity.

[Aleena Amir @aleenaamiir]

Not real… but real enough to heal something inside.