Perspective

Something for your mind 🧘‍♀️

[Dan Go @CoachDanGo]

Getting your body in shape is a lot like investing.

The earlier you do it the better.

[Chris Williamson @ChrisWillx]

Acknowledging your weaknesses is not the same as surrendering to them.

[Ryan Holiday @RyanHoliday]

If you want momentum, you’ll have to create it yourself, right now, by getting up and getting started.

[Dr. Rhonda Patrick @foundmyfitness]

The belief that protein must be consumed within 30 minutes to 2 hours after exercise to maximize muscle growth is no longer supported by evidence.

Here’s the new evidence that disputes the anabolic window…
Muscle protein synthesis stays elevated for up to 24 hours after exercise.

In fact, studies reveal that consuming protein before exercise has the same impact on strength and body composition as consuming it after. The key isn’t the timing—it’s ensuring your total daily protein intake is high enough to support muscle repair and growth.

That said, there’s certainly no harm in having protein immediately after your workout.

For those looking to squeeze out every last bit of progress—those marginal gains—it might still be worth considering.

Ultimately, the best approach is the one that fits your schedule and keeps your protein intake consistent.

This clip is from Episode 97, a masterclass on the science of protein. You can listen now on all platforms.

[Andrew D. Huberman, Ph.D. @hubermanlab]

There is evidence short wavelength SWL light (aka blue & green in white lights) promotes alertness AND that longer wavelength light (aka orange, red) can promote sleep independently of SWL suppression. More reason/s to go red light or lenses after sundown if sleep is your thing.

[Perspective @perspectieff]

For anyone needing some extra reasons to work-out during finals

[Dr. Rhonda Patrick @foundmyfitness]

Physically fit people tend to be more creative, and recent research highlights why.

Active individuals not only excel in fields like science and engineering but also in creative endeavors such as cooking, music, and sports.

This relationship may be partly mediated by the intensity at which exercise is performed.

Doing more moderate- to vigorous-intensity activity was positively associated with greater engagement in creative pursuits, suggesting an added benefit of higher-intensity training on creative output.

Sedentary behavior, on the other hand, was associated with less creativity.

Several plausible mechanisms could explain this observed association:

• Exercise boosts the release of neuromodulators like dopamine and serotonin, enhancing mood, attention, and cognitive flexibility—all critical for creativity.
• It also elevates growth factors like BDNF, which drives neuroplasticity (the brain's ability to adapt and learn) and neurogenesis (the growth of new neurons).
• Aerobic health protects brain microvasculature and blood flow, supporting long-term cognitive resilience.
• Exercise has been shown to improve memory, particularly when performed before learning tasks.

I’ll be discussing this study, along with another on how exercise enhances long-term memory, in tomorrow’s weekly Wednesday newsletter.

If you’re interested in the science of how exercise impacts the brain and want to stay up-to-date on cutting-edge health and fitness research, you can subscribe at https://t.co/NDFI7STQX8.

Study PMID: 39613830

[Layne Norton, PhD @BioLayne]

Have a hard time knowing how to hit your protein goals? Here's a great post from @carbondietcoach demonstrating hat 30g of protein looks like from various sources

[Perspective @perspectieff]

I needed this, maybe it can help some of you as well :)

[Chris Williamson @ChrisWillx]

The Insecure Overachiever mindset.

[Dan Go @CoachDanGo]

If you don't have enough energy to exercise try exercising.

[Perspective @perspectieff]

Still working with this one but it’s so true. It gives you so much freedom.

[Codie Sanchez @Codie_Sanchez]

You win in life by being ok with people:

- not liking you
- disagreeing with you
- not inviting you
- wishing you'd fail
- thinking you're wrong

[Dan Go @CoachDanGo]

Men need creatine.

Women need creatine.

Old people need creatine.

If there's one supplement I recommend to 99% of people, it's creatine.

[Chris Williamson @ChrisWillx]

“Bad luck is easy to identify when you fail, but good luck is easy to ignore when you succeed” — @morganhousel

[Perspective @perspectieff]

the magic lies in the work you are avoiding, something that stuck with me this week

[Perspective @perspectieff]

quick days slow thoughts

[Perspective @perspectieff]

whenever in chaos i remind myself i'm a little crazy

[Perspective @perspectieff]

the process of reaching goals feels like waiting in excitement to go to an amusement parc. The process is actually so much more intense than the actual checking off the goal. that's my perspective for now anyways.

[Perspective @perspectieff]

the end of the year that's coming feels like having to run the final miles in a race. It's normal that your motivation is beign tested right now.

[Perspective @perspectieff]

health book recs:
"the good gut" by the sonnenburgs
"why we sleep" by matthew walker
"dopamine nation" by anna lembke
"outlive" by peter attia
for dutch women -> het cyclus kompas van morgane leten

[Perspective @perspectieff]

a closing thougth from a book "learn to run" by john rooms: in order for things to get comfortable they have had to be hard first. (It seems simple but it's a continuüm and a duality, the harder things get the easier things can get as well)

[Perspective @perspectieff]

you can shoot anything, it's all about the story