References

[20] Intermittent living; the use of ancient challenges as a vaccine against the deleterious effects of modern life – A hypothesis - ScienceDirect Review J Physiol Anthropol . 2010;29(4):127-32. doi: 10.2114/jpa2.29.127.Leo Pruimbooma Frits A.J.Muskietb

[21] What Doesn't Kill Us by Scott Carney: 9781635652413 | enguinRandomHouse.com: Books

[22] High intensity interval training and molecular adaptive response of skeletal muscle - ScienceDirect Ferenc Tormaa Zoltan Gombosa Matyas Jokaia Masaki Takedab Tatsuya Mimurac Zsolt Radaka

[23] Effects of intermittent fasting on health markers in those with type 2 diabetes: A pilot study - PMC (nih.gov)

World J Diabetes. 2017 Apr 15; 8(4): 154–164. Published online 2017 Apr 15. doi: 10.4239/wjd.v8.i4.154 PMCID: PMC5394735 PMID: 28465792

[24] Intermittent fasting during Ramadan attenuates proinflammatory cytokines and immune cells in healthy subjects - PubMed (nih.gov) Nutr Res. 2012 Dec;32(12):947-55. doi: 10.1016/j.nutres.2012.06.021. Epub 2012 Oct 4. Mo'ez Al-Islam E Faris 1, Safia Kacimi, Ref'at A Al-Kurd, Mohammad A Fararjeh, Yasser K Bustanji, Mohammad K Mohammad, Mohammad L Salem

[25] Improvements in coronary heart disease risk indicators by alternate-day fasting involve adipose tissue modulations - PubMed (nih.gov) Controlled Clinical Trial Obesity (Silver Spring). 2010 Nov;18(11):2152-9. Surabhi Bhutani 1, Monica C Klempel, Reed A Berger, Krista A Varady

[26] Usefulness of Routine Periodic Fasting to Lower Risk of Coronary Artery Disease among Patients Undergoing Coronary Angiography - PMC (nih.gov) Am J Cardiol. Author manuscript; available in PMC 2009 Oct 1. Published in final edited form as: Am J Cardiol. 2008 Oct 1; 102(7): 814–819. Published online 2008 Jul 10. doi: 10.1016/j.amjcard.2008.05.021 PMCID: PMC2572991 NIHMSID: NIHMS71276 PMID: 18805103

[27] Intermittent fasting and caloric restriction ameliorate age-related behavioral deficits in the triple-transgenic mouse model of Alzheimer's disease - PubMed (nih.gov) Veerendra Kumar Madala Halagappa 1, Zhihong Guo, Michelle Pearson, Yasuji Matsuoka, Roy G Cutler, Frank M Laferla, Mark P Mattson PMID: 17306982 DOI: 10.1016/j.nbd.2006.12.019

[28] Dietary restriction increases the number of newly generated neural cells, and induces BDNF expression, in the dentate gyrus of rats - PubMed (nih.gov) J Lee 1, W Duan, J M Long, D K Ingram, M P Mattson Affiliations expand PMID: 11220789 DOI: 10.1385/JMN:15:2:99

[29] Chronic intermittent fasting improves cognitive functions and brain structures in mice - PubMed (nih.gov)
Liaoliao Li 1, Zhi Wang, Zhiyi Zuo PMID: 23755298 PMCID: PMC3670843 DOI: 10.1371/journal.pone.0066069

[30] Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine - PubMed (nih.gov) C Zauner 1, B Schneeweiss, A Kranz, C Madl, K Ratheiser, L Kramer, E Roth, B Schneider, K Lenz PMID: 10837292 DOI: 10.1093/ajcn/71.6.1511

[31] Augmented growth hormone (GH) secretory burst frequency and amplitude mediate enhanced GH secretion during a two-day fast in normal men - PubMed (nih.gov) M L Hartman 1, J D Veldhuis, M L Johnson, M M Lee, K G Alberti, E Samojlik, M O Thorner PMID: 1548337 DOI: 10.1210/jcem.74.4.1548337

[32] The effect of prolonged fasting on levels of growth hormone-binding protein and free growth hormone - PubMed (nih.gov) B Salgin 1, M L Marcovecchio, N Hill, D B Dunger, J Frystyk PMID: 22386777 DOI: 10.1016/j.ghir.2012.02.003

[33] Effects of intermittent feeding upon growth and life span in rats - PubMed (nih.gov) C L Goodrick, D K Ingram, M A Reynolds, J R Freeman, N L Cider PMID: 7117847 DOI: 10.1159/000212538

[34] Adiponectin increases fatty acid oxidation in skeletal muscle cells by sequential activation of AMP-activated protein kinase, p38 mitogen-activated protein kinase, and peroxisome proliferator-activated receptor alpha - PubMed (nih.gov) Myeong Jin Yoon 1, Gha Young Lee, Jun-Jae Chung, Young Ho Ahn, Seung Hwan Hong, Jae Bum Kim PMID: 16936205 DOI: 10.2337/db05-1322

[35] JCI - Brown adipose tissue oxidative metabolism contributes to energy expenditure during acute cold exposure in humans Research Article | 10.1172/JCI60433 Véronique Ouellet, Sébastien M. Labbé, Denis P. Blondin, Serge Phoenix, Brigitte Guérin, François Haman, Eric E. Turcotte, Denis Richard, and André C. Carpentier

[36] Adiponectin and cardiovascular disease - PubMed (nih.gov) Rei Shibata 1, Noriyuki Ouchi, Toyoaki Murohara PMID: 19261992 DOI: 10.1253/circj.cj-09-0057

[37] Being cool: how body temperature influences ageing and longevity - PMC (nih.gov) Journal List Springer Open Choice PMC4486781 Gerald Keil, Elizabeth Cummings, and João Pedro de Magalhãescorresponding author

[38] Endocrine regulation of subcutaneous fat metabolism during cold exposure in humans - PubMed (nih.gov)
Juraj Koska 1, Lucia Ksinantova, Elena Seböková, Richard Kvetnansky, Iwar Klimes, George Chrousos, Karel Pacak PMID: 12079880 DOI: 10.1111/j.1749-6632.2002.tb04308.x

[39] Functional brown adipose tissue in healthy adults - PubMed (nih.gov)

Kirsi A Virtanen 1, Martin E Lidell, Janne Orava, Mikael Heglind, Rickard Westergren, Tarja Niemi, Markku Taittonen, Jukka Laine, Nina-Johanna Savisto, Sven Enerbäck, Pirjo Nuutila PMID: 19357407 DOI: 10.1056/NEJMoa0808949

[40] Cold Exposure Induces Tissue‐Specific Modulation of the Insulin‐Signalling Pathway in Rattus Norvegicus - Gasparetti - 2003 - The Journal of Physiology - Wiley Online Library

Alessandra L. Gasparetti,Cláudio T. de Souza,Márcio Pereira-da-Silva,Rachel L. G. S. Oliveira,Mário J. A. Saad,Everardo M. Carneiro,Lício A. Velloso

[41] Immune system of cold-exposed and cold-adapted humans - PubMed (nih.gov)
L Janský 1, D Pospísilová, S Honzová, B Ulicný, P Srámek, V Zeman, J Kamínková PMID: 8925815 DOI: 10.1007/BF00242274

[42] Uric acid and glutathione levels during short-term whole body cold exposure - PubMed (nih.gov)
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[43] Unexpected Benefits of Intermittent Hypoxia: Enhanced Respiratory and Nonrespiratory Motor Function - PMC (nih.gov) Physiology (Bethesda). 2014 Jan; 29(1): 39–48. doi: 10.1152/physiol.00012.2013 E. A. Dale,* F. Ben Mabrouk, and G. S. Mitchellcorresponding author

[44] Benefits of Sunlight: A Bright Spot for Human Health - PMC (nih.gov)
Environ Health Perspect. 2008 Apr; 116(4): A160–A167. doi: 10.1289/ehp.116-a160 PMCID: PMC2290997 PMID: 18414615 M. Nathaniel Mead

[45] Current potential health benefits of sulforaphane - PMC (nih.gov) EXCLI J. 2016; 15: 571–577. Published online 2016 Oct 13. doi: 10.17179/excli2016-485 Jae Kwang Kim1 and Sang Un Park*,2

Dr. Michael Breus, known as “The Sleep Doctor,” has identified four specific chronotypes set in our DNA. Watch the video below and do the quiz to find your type. Once you know this, you can structure your day accordingly.

Take the sleep type quiz here.

Eliminate Mouth Breathing

One of the biggest issues with sleep quality is that we are breathing through our mouth. To find out more about this and how to fix it, take a look a Patrick McKeowns' article here: https://oxygenadvantage.com/science/mouth-breathing/

Patrick is an internationally renowned breathing expert who we work with and support. Have a look at this amazing interview about how to breathe correctly.

You can find a comprehensive article on the benefits of infra-red saunas here: https://www.foundmyfitness.com/topics/sauna

We are currently developing a handheld green light device. Please email support@avocadoninja.co.uk if you are interested in this.

You can find an incredible range of blue-light blocking glasses here: https://raoptics.com/. We are currently working to bring these to the UK.

References

[1] UK: frequency of people waking up well-rested 2016 | Statista

[2] The Color of the Light Affects the Circadian Rhythms | NIOSH | CDC

[3] https://www.sciencedaily.com/releases/2019/07/190709091120.htm

[4] Dark matters: effects of light at night on metabolism - PMC (nih.gov)

[5] Light at night acutely impairs glucose tolerance in a time-, intensity- and wavelength-dependent manner in rats - PMC (nih.gov)

[6] Mitochondria as Potential Targets and Initiators of the Blue Light Hazard to the Retina - PMC (nih.gov)

[7] Blue-Violet Light Irradiation Dose Dependently Decreases Carotenoids in Human Skin, Which Indicates the Generation of Free Radicals - PMC (nih.gov)

[8] Daily exposure to blue light may accelerate ageing, even if it doesn't reach your eyes -- ScienceDaily

[9] Genes | Free Full-Text | Fluorescent Light Incites a Conserved Immune and Inflammatory Genetic Response within Vertebrate Organs (Danio rerio, Oryzias latipes and Mus musculus) (mdpi.com)

[10] Light-Induced Melatonin Suppression in Humans With Polychromatic and Monochromatic Light Chronobiology International, Nov 2007; 24(6): 1125–1137 Revell VL and Skene DJ.

[11] Phase Delaying the Human Circadian Clock with Blue-Enriched Polychromatic Light. Chronobiology International, May 2009; 26(4):709–725 Smith MR and Eastman CI.

[12] Phase Delay shifts to Blue-Enriched VS. Standard Polychromatic White Light in Healthy Older people in a Semi-Ambulatory Setting. Sleep 2008. Vol 31, Abstract Supplement #0134: Scheuemaier KD, Munch M, Guzik A, Silva EJ, Ronda JM, Duffy JM.

[13] Phase Advancing the Human Circadian Clock with Blue-Enriched Polychromatic Light. Sleep Medicine (2009); 10(3):287–294 Smith MR, Revell VL, and Eastman CI.

[14] Timing Light Treatment for Eastward and Westward Travel. Chronobiol Int. Jul 2009; 26(5):867-90. Paul MA, Miller JC, Love RJ, Lieberman H, Blazeski S, Arendt J.

[15] Green light attenuates melatonin output and sleepiness during sleep deprivation - PubMed (nih.gov)

[16] Morning Light Treatment Hastens the Antidepressant Effect of Citalopram: A Placebo-Controlled Trial. The Journal of Clinical Psychiatry. June 2003; 64(6):648-53 Benedetti F, Colombo C, Pontiggia A, Bernasconi A, Florita M, Smeraldi E.

[17] Trends in the incidence of testing for vitamin D deficiency in primary care in the UK: a retrospective analysis of The Health Improvement Network (THIN), 2005–2015 - PMC (nih.gov)

[18] The Circadian Code by Satchin Panda, PhD: 9780593135907 | PenguinRandomHouse.com: Books

[19] Sleep Loss Can Cause Death through Accumulation of Reactive Oxygen Species in the Gut - PubMed (nih.gov)

[20] Health implications of disrupted circadian rhythms and the potential for daylight as therapy - PMC (nih.gov)

[21] Association between sauna bathing and fatal cardiovascular and all-cause mortality events - PubMed (nih.gov)

[22] Sauna bathing reduces the risk of stroke in Finnish men and women: A prospective cohort study | Neurology

[23] Sauna use as a lifestyle practice to extend healthspan - PubMed (nih.gov)

[24] Binghampton University Weight Loss Study.doc (clearlightsaunas.eu)

[25] Kihara, Takashi, Sadatoshi Biro, Masakazu Imamura, Shiro Yoshifuku, Kunitsugu Takasaki, Yoshiyuki Ikeda, Yutaka Otuji, Shinichi Minagoe, Yoshifumi Toyama, and Chuwa Tei. Repeated sauna treatment improves vascular endothelial and cardiac function in patients with chronic heart failure Journal of the American College of Cardiology 39, no. 5 (March 2002): 754–59. doi:10.1016/s0735-1097(01)01824-1.

[26] Laukkanen, Jari A., and Tanjaniina Laukkanen. Sauna bathing and systemic inflammation European Journal of Epidemiology 33, no. 3 (December 2017): 351–53. doi:10.1007/s10654-017-0335-y.

[27] Maniam, Jayanthi, and Margaret J. Morris. Voluntary exercise and palatable high-fat diet both improve behavioural profile and stress responses in male rats exposed to early life stress: Role of hippocampus

Psychoneuroendocrinology 35, no. 10 (November 2010): 1553–64. doi:10.1016/j.psyneuen.2010.05.012.

[28] Masuda, Akinori, Masamitsu Nakazato, Takashi Kihara, Shinichi Minagoe, and Chuwa Tei. Repeated Thermal Therapy Diminishes Appetite Loss and Subjective Complaints in Mildly Depressed Patients Psychosomatic Medicine 67, no. 4 (July 2005): 643–47. doi:10.1097/01.psy.0000171812.67767.8f.

[29] LEPPÄLUOTO, J., P. HUTTUNEN, J. HIRVONEN, A. VÄÄNÄNEN, M. TUOMINEN, and J. VUORI. Endocrine effects of repeated sauna bathing Acta Physiologica Scandinavica 128, no. 3 (November 1986): 467–70. doi:10.1111/j.1748-1716.1986.tb08000.x.

[30] Kokura, Satoshi, Satoko Adachi, Emiko Manabe, Katsura Mizushima, Takeshi Hattori, Toshimitsu Okuda, Nami Nakabe, et al. Whole body hyperthermia improves obesity-induced insulin resistance in diabetic mice International Journal of Hyperthermia 23, no. 3 (January 2007): 259–65. doi:10.1080/02656730601176824.

[31] Genuis, Stephen J., Detlef Birkholz, Ilia Rodushkin, and Sanjay Beesoon. Blood, Urine, and Sweat (BUS) Study: Monitoring and Elimination of Bioaccumulated Toxic Elements Archives of Environmental Contamination and Toxicology 61, no. 2 (November 2010): 344–57. doi:10.1007/s00244-010-9611-5.

[32] Lang, Iain A. Association of Urinary Bisphenol A Concentration With Medical Disorders and Laboratory Abnormalities in Adults JAMA 300, no. 11 (September 2008): 1303. doi:10.1001/jama.300.11.1303.

[33] Genuis, Stephen J., Sanjay Beesoon, Detlef Birkholz, and Rebecca A. Lobo. Human Excretion of Bisphenol A: Blood, Urine, and Sweat (BUS) Study Journal of Environmental and Public Health 2012 (2012): 1–10. doi:10.1155/2012/185731.

[34] Atmaca, Enes, Yavuz Kursad Das, Oguzhan Yavuz, and Abdurrahman Aksoy. An evaluation of the levels of organochlorine compounds (OCPs and PCBs) in cultured freshwater and wild sea fish eggs as an exposure biomarker for environmental contamination Environmental Science and Pollution Research 26, no. 7 (January 2019): 7005–12. doi:10.1007/s11356-019-04207-0.

[35] Ritter, Roland, Martin Scheringer, Matthew MacLeod, Claudia Moeckel, Kevin C. Jones, and Konrad Hungerbühler. Intrinsic Human Elimination Half-Lives of Polychlorinated Biphenyls Derived from the Temporal Evolution of Cross-Sectional Biomonitoring Data from the United Kingdom Environmental Health Perspectives 119, no. 2 (February 2011): 225–31. doi:10.1289/ehp.1002211.

[36] Evaluating the Association between Artificial Light-at-Night Exposure and Breast and Prostate Cancer Risk in Spain (MCC-Spain Study) | Environmental Health Perspectives | Vol. 126, No. 4 (nih.gov)

[37] Blue light at night acutely impairs glucose tolerance and increases sugar intake in the diurnal rodent Arvicanthis ansorgei in a sex‐dependent manner - PMC (nih.gov)

[38] Consequences of Circadian Disruption in Shift Workers on Chrononutrition and their Psychosocial Well-Being - PMC (nih.gov)

[39] Circadian Rhythm and Sleep Disruption: Causes, Metabolic Consequences, and Countermeasures - PMC (nih.gov)

Please Note: If you have a health condition or are new to exercise, be sure to check with your doctor before trying these.

Wim Hof Method

You can find more information about the benefits of the Wim Hof method here: https://www.wimhofmethod.com/benefits

I use the Wim Hof App on a daily basis, which is really helpful both with the breathing exercises, cold immersion and a host of other great tools. You can get it here on Android | Apple.

Benefits of Cold Immersion

Here is a great video explaining five benefits of cold water immersion.

References

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[3] Joo, C. H., R. Allan, B. Drust, G. L. Close, T. S. Jeong, J. D. Bartlett, C. Mawhinney, J. Louhelainen, J. P. Morton, and Warren Gregson. Passive and post-exercise cold-water immersion augments PGC-1 and VEGF expression in human skeletal muscle European Journal of Applied Physiology 116, no. 11-12 (October 2016): 2315–26. https://doi.org/10.1007/s00421-016-3480-1.

[4] Allan, Robert, Adam P. Sharples, Graeme L. Close, Barry Drust, Sam O. Shepherd, John Dutton, James P. Morton, and Warren Gregson. Postexercise cold water immersion modulates skeletal muscle PGC-1 mRNA expression in immersed and nonimmersed limbs: evidence of systemic regulation Journal of Applied Physiology 123, no. 2 (August 2017): 451–59. https://doi.org/10.1152/japplphysiol.00096.2017.

[5] Janský, L., D. Pospíšilová, S. Honzová, B. Uličný, P. Šrámek, V. Zeman, and J. Kamínková. Immune system of cold-exposed and cold-adapted humans European Journal of Applied Physiology and Occupational Physiology 72-72, no. 5-6 (March 1996): 445–50. https://doi.org/10.1007/bf00242274.

[6] Brenner, I. K. M., J. W. Castellani, C. Gabaree, A. J. Young, J. Zamecnik, R. J. Shephard, and P. N. Shek. Immune changes in humans during cold exposure: effects of prior heating and exercise Journal of Applied Physiology 87, no. 2 (August 1999): 699–710. https://doi.org/10.1152/jappl.1999.87.2.699.

[7] LACKOVIC, V., L. BORECKÝ, M. VIGAS, and J. ROVENSKÝ. Activation of NK Cells in Subjects Exposed to Mild Hyper- or Hypothermic Load Journal of Interferon Research 8, no. 3 (June 1988): 393–402.

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[8] Dugué, and Leppänen. Adaptation related to cytokines in man: effects of regular swimming in ice-cold water Clinical Physiology 20, no. 2 (March 2000): 114–21. https://doi.org/10.1046/j.1365-2281.2000.00235.x.

[9] Kolettis, T.M, and M.T Kolettis. Winter swimming: healthy or hazardous? Medical Hypotheses 61, no. 5-6 (November 2003): 654–56. https://doi.org/10.1016/s0306-9877(03)00270-6.

[10] Wozniak, Alina, Bartosz Wozniak, Gerard Drewa, and Celestyna Mila-Kierzenkowska. The effect of whole-body cryostimulation on the prooxidant antioxidant balance in blood of elite kayakers after training European Journal of Applied Physiology 101, no. 5 (August 2007): 533–37. https://doi.org/10.1007/s00421-007-0524-6.

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[12] Ziemann, Ewa, Robert Antoni Olek, Sylwester Kujach, Tomasz Grzywacz, Jdrzej Antosiewicz, Tomasz Garsztka, and Radosław Laskowski. Five-Day Whole-Body Cryostimulation, Blood Inflammatory Markers, and Performance in High-Ranking Professional Tennis Players Journal of Athletic Training 47, no. 6 (November 2012): 664–72. https://doi.org/10.4085/1062-6050-47.6.13.

[13] Banfi, Giuseppe, Gianluca Melegati, Alessandra Barassi, Giada Dogliotti, Gianvico Melzi d’Eril, Benoit Dugué, and Massimiliano M. Corsi. Effects of whole-body cryotherapy on serum mediators of inflammation and serum muscle enzymes in athletes Journal of Thermal Biology 34, no. 2 (February 2009): 55–59. https://doi.org/10.1016/j.jtherbio.2008.10.003.

[14] Pournot, Hervé, François Bieuzen, Julien Louis, Jean-Robert Fillard, Etienne Barbiche, and Christophe Hausswirth. Time-Course of Changes in Inflammatory Response after Whole-Body Cryotherapy Multi Exposures following Severe Exercise PLoS ONE Edited by Alejandro Lucia. 6, no. 7 (July 2011): e22748. https://doi.org/10.1371/journal.pone.0022748.

[15] Rymaszewska, Joanna, Katarzyna M. Lion, Lilla Pawlik-Sobecka, Tomasz Pawłowski, Dorota Szcześniak, Elżbieta Trypka, Julia E. Rymaszewska, Agnieszka Zabłocka, and Bartlomiej Stanczykiewicz. Efficacy of the Whole-Body Cryotherapy as Add-on Therapy to Pharmacological Treatment of Depression A Randomized Controlled Trial Frontiers in Psychiatry 11 (June 2020). https://doi.org/10.3389/fpsyt.2020.00522.

[16] Shevchuk, Nikolai A. Adapted cold shower as a potential treatment for depression Medical Hypotheses 70, no. 5 (January 2008): 995–1001. https://doi.org/10.1016/j.mehy.2007.04.052.

[17] Tulleken, Christoffer van, Michael Tipton, Heather Massey, and C Mark Harper. Open water swimming as a treatment for major depressive disorder BMJ Case Reports , August 2018, bcr–2018–225007. https://doi.org/10.1136/bcr-2018-225007.

[18] Ressler, Kerry J, and Charles B Nemeroff. Role of norepinephrine in the pathophysiology and treatment of mood disorders Biological Psychiatry 46, no. 9 (November 1999): 1219–33. https://doi.org/10.1016/s0006-3223(99)00127-4.

[19] Friedman, Joseph I., David N. Adler, and Kenneth L. Davis. The role of norepinephrine in the pathophysiology of cognitive disorders: potential applications to the treatment of cognitive dysfunction in schizophrenia and Alzheimer s disease Biological Psychiatry 46, no. 9 (November 1999): 1243–52. https://doi.org/10.1016/s0006-3223(99)00232-2.

[20] Kim, Chun-Hyung, Cyrus P. Zabetian, Joseph F. Cubells, Sonhae Cho, Italo Biaggioni, Bruce M. Cohen, David Robertson, and Kwang-Soo Kim. Mutations in the dopamine ?-hydroxylase gene are associated with human norepinephrine deficiency American Journal of Medical Genetics 108, no. 2 (February 2002): 140–47. https://doi.org/10.1002/ajmg.10196.

[21] Briley, Mike, and Moret Chantal. The importance of norepinephrine in depression Neuropsychiatric Disease and Treatment , May 2011, 9. https://doi.org/10.2147/ndt.s19619.

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[23] The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial - PMC (nih.gov)

[24] Scientific Evidence-Based Effects of Hydrotherapy on Various Systems of the Body - PMC (nih.gov)

[25] Blondin, Denis P., Sébastien M. Labbé, Hans C. Tingelstad, Christophe Noll, Margaret Kunach, Serge Phoenix, Brigitte Guérin, et al. Increased Brown Adipose Tissue Oxidative Capacity in Cold-Acclimated Humans The Journal of Clinical Endocrinology & Metabolism 99, no. 3 (March 2014): E438–E446. https://doi.org/10.1210/jc.2013-3901.

[26] Yoneshiro, Takeshi, Sayuri Aita, Mami Matsushita, Takashi Kayahara, Toshimitsu Kameya, Yuko Kawai, Toshihiko Iwanaga, and Masayuki Saito. Recruited brown adipose tissue as an antiobesity agent in humans Journal of Clinical Investigation 123, no. 8 (July 2013): 3404–8. https://doi.org/10.1172/jci67803.

[27] Rui, Liangyou. “Brown and Beige Adipose Tissues in Health and Disease.” Wiley, September 2017. https://doi.org/10.1002/cphy.c170001.

[28] Mulya, Anny, and John P. Kirwan. Brown and Beige Adipose Tissue Endocrinology and Metabolism Clinics of North America 45, no. 3 (September 2016): 605–21. https://doi.org/10.1016/j.ecl.2016.04.010.

[29] Marken Lichtenbelt, Wouter D. van, Joost W. Vanhommerig, Nanda M. Smulders, Jamie M.A.F.L. Drossaerts, Gerrit J. Kemerink, Nicole D. Bouvy, Patrick Schrauwen, and G.J. Jaap Teule. Cold-Activated Brown Adipose Tissue in Healthy Men New England Journal of Medicine 360, no. 15 (April 2009): 1500–1508. https://doi.org/10.1056/nejmoa0808718.

[30] Vijgen, Guy H. E. J., Nicole D. Bouvy, G. J. Jaap Teule, Boudewijn Brans, Patrick Schrauwen, and Wouter D. van Marken Lichtenbelt. Brown Adipose Tissue in Morbidly Obese Subjects PLoS ONE Edited by Gian Paolo Fadini. 6, no. 2 (February 2011): e17247. https://doi.org/10.1371/journal.pone.0017247.

[31] Lans, Anouk A.J.J. van der, Joris Hoeks, Boudewijn Brans, Guy H.E.J. Vijgen, Mariëlle G.W. Visser, Maarten J. Vosselman, Jan Hansen, et al. Cold acclimation recruits human brown fat and increases nonshivering thermogenesis Journal of Clinical Investigation 123, no. 8 (July 2013): 3395–3403. https://doi.org/10.1172/jci68993.

[32] Virtanen, Kirsi A., Martin E. Lidell, Janne Orava, Mikael Heglind, Rickard Westergren, Tarja Niemi, Markku Taittonen, et al. Functional Brown Adipose Tissue in Healthy Adults New England Journal of Medicine 360, no. 15 (April 2009): 1518–25. https://doi.org/10.1056/nejmoa0808949.

[33] Ouellet, Véronique, Sébastien M. Labbé, Denis P. Blondin, Serge Phoenix, Brigitte Guérin, François Haman, Eric E. Turcotte, Denis Richard, and André C. Carpentier. Brown adipose tissue oxidative metabolism contributes to energy expenditure during acute cold exposure in humans Journal of Clinical Investigation 122, no. 2 (February 2012): 545–52. https://doi.org/10.1172/jci60433.

[34] Orava, Janne, Pirjo Nuutila, Martin E. Lidell, Vesa Oikonen, Tommi Noponen, Tapio Viljanen, Mika Scheinin, et al. Different Metabolic Responses of Human Brown Adipose Tissue to Activation by Cold and Insulin Cell Metabolism 14, no. 2 (August 2011): 272–79. https://doi.org/10.1016/j.cmet.2011.06.012.

[35] Townsend, Kristy L., and Yu-Hua Tseng. Brown fat fuel utilization and thermogenesis Trends in Endocrinology & Metabolism 25, no. 4 (April 2014): 168–77. https://doi.org/10.1016/j.tem.2013.12.004.

[36] What is the biochemical and physiological rationale for using cold-water immersion in sports recovery? A systematic review | British Journal of Sports Medicine (bmj.com)

[37] Whole-Body Cryotherapy in Atopic Dermatitis | Allergy and Clinical Immunology | JAMA Dermatology | JAMA Network

[38] D. F. Bruce, "Arginine: Heart Benefits and Side Effects," WebMD, 9 June 2021. [Online]. Available: https://www.webmd.com/heart/arginine-heart-benefits-and-side-effects. [Accessed 20 Novemebr 2021].

[39] Z. L. Z. L. W. W. G. L. a. Y. G. Beibei Zhang, "Dietary L-arginine Supplementation Alleviates the Intestinal Injury and Modulates the Gut Microbiota in Broiler Chickens Challenged by Clostridium perfringens," Frontiers in Microbiology, 2018.

[40] Arginine Therapy for Lung Diseases - PMC (nih.gov)

[41] Intracerebroventricular Administration of L-arginine Improves Spatial Memory Acquisition in Triple Transgenic Mice Via Reduction of Oxidative Stress and Apoptosis - PMC (nih.gov)

[42] P. B. C Lundblad, "Effects of L-arginine on cerebral blood flow, microvascular permeability, number of perfused capillaries, and brain water content in the traumatized mouse brain," pubmed, vol. 1, no. 74, pp. 1-8, 2007.

[43] -Arginine Inhibited Inflammatory Response and Oxidative Stress Induced by Lipopolysaccharide via Arginase-1 Signaling in IPEC-J2 Cells - PMC (nih.gov)

[44] Acute L-arginine supplementation reduces the O2 cost of moderate-intensity exercise and enhances high-intensity exercise tolerance - PubMed (nih.gov)

[45] Therapeutic Benefits of l-Arginine: An Umbrella Review of Meta-analyses - PMC (nih.gov)

[46] Decreased diabetes risk over 9 year after 18-month oral l-arginine treatment in middle-aged subjects with impaired glucose tolerance and metabolic syndrome (extension evaluation of l-arginine study) - PMC (nih.gov)

[47] L-Arginine Modulates Glucose and Lipid Metabolism in Obesity and Diabetes - PubMed (nih.gov)

[48] The Potential Role of Arginine Supplements on Erectile Dysfunction: A Systemic Review and Meta-Analysis - PubMed (nih.gov)

[49] Arginine and immunity - PubMed (nih.gov)

[50] Effects of adding L-arginine orally to standard therapy in patients with COVID-19: A randomized, double-blind, placebo-controlled, parallel-group trial. Results of the first interim analysis - eClinicalMedicine (thelancet.com)

[51] Effects of l-arginine on growth hormone and insulin-like growth factor 1 - PMC (nih.gov)

[52] l-Arginine Enhances Resistance against Oxidative Stress and Heat Stress in Caenorhabditis elegans - PMC (nih.gov)

[53] Cardiovascular diseases (CVDs) (who.int)

• You can find the Ninja Power Drink recipe here.
• You can find the Ninja Smoothie recipe here.
• An in-depth article about ketones here.

NOTE: It's best to wait 60-90 minutes after you wake up, and exercise before consuming any caffeine to clear out melatonin and adenosine. This avoids energy crashes later on in the day.

Get outside and expose as much skin to sunlight as possible as soon as you wake. If you can't get sunlight, use a SAD lamp or UVB lamp.

• Get the world's best clean coffee here, alongside the best C8 MCT Oil.
• Premium Nootropics: Qualia Mind | Qualia Focus | Lion's Mane
• To increase energy production and protect mitochondria: Molecular Hydrogen
• Ketones: For convenient, fast ketone production to increase energy: Real Ketones
• Co-Enzyme Q10: For high quality Q10.

Additional Articles

• Health Benefits of Coffee: The Latest Research From Ben Greenfield
  
• Best Tips, Tricks & Hacks for Getting The Most Out Of Coffee
• Decaf Coffee: Why It Needs To Be Part Of Your Morning Coffee Ritual.

References

[1] Real Ketones Study Results Human Clinical Study Blind Comparison of Two Different Compositions of Exogenous Ketones and Their Impact on Anxiety, Weight, Lean Muscle Mass and Cognitive Function by Gacio, J. Koche, L. Dituri, J.

[2] N. Martins, "Beta-hydroxybutyrate or BHB –All You Need to Know," 14 November 2019. [Online]. Available: https://hvmn.com/blogs/blog/exogenous-ketones-beta-hydroxybutyrate-or-bhb-all-you-need-to-know. [Accessed 23 November 2021].

[3] "Beta-Hydroxybutyrate (Bhb)," WebMD, [Online]. Available: https://www.webmd.com/vitamins/ai/ingredientmono-1569/beta-hydroxybutyrate-bhb. [Accessed 23 November 2021].

[4] Exogenous Ketones as an Adjunct to Low Calorie Diet on Metabolic Biomarkers, Fat Loss and Health. Conducted by The Center For Applied Health Sciences (CAHS) Tim N. Ziegenfuss, PhD, CSCS, FISSN, Hector L. Lopez, M.D., CSCS, FAAPMR, FI

[5] "What is Beta-Hydroxybutyrate (BHB)?," Ketologic, [Online]. Available: https://ketologic.com/blogs/articles/what-is-beta-hydroxybutyrate. [Accessed 23 November 2021].

[6] β-Hydroxybutyrate Elicits Favorable Mitochondrial Changes in Skeletal Muscle - PMC (nih.gov)

[7] Anti-Oxidant and Anti-Inflammatory Activity of Ketogenic Diet: New Perspectives for Neuroprotection in Alzheimer’s Disease - PMC (nih.gov)

[8] Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials - PubMed (nih.gov)

[9] Medium-Chain Triglyceride Oil and Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Trials - PubMed (nih.gov)

[10] Plasma Ketone and Medium Chain Fatty Acid Response in Humans Consuming Different Medium Chain Triglycerides During a Metabolic Study Day - PMC (nih.gov)

[11] Intermittent fasting and weight loss - PMC (nih.gov)

[12] Ketogenic Diet and Skeletal Muscle Hypertrophy: A Frenemy Relationship? - PMC (nih.gov)

[13] A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan: Cell Metabolism

[14] Comment: How fasting might make our cells more resilient to stress (sbs.com.au)

[15] Effects of short-term modified fasting on sleep patterns and daytime vigilance in non-obese subjects: results of a pilot study - PubMed (nih.gov)

[16] The effects of diurnal intermittent fasting on the wake-promoting neurotransmitter orexin-A - PubMed (nih.gov)

[17] Research review shows intermittent fasting works for weight loss, health changes -- ScienceDaily

[18] Fasting: the history, pathophysiology and complications - PubMed (nih.gov)

[19] Intermittent fasting: is there a role in the treatment of diabetes? A review of the literature and guide for primary care physicians | Clinical Diabetes and Endocrinology | Full Text (biomedcentral.com)

[20] Intermittent metabolic switching, neuroplasticity and brain health - PMC (nih.gov)

[21] Intermittent Fasting: a Promising Approach for Preventing Vascular Dementia - PMC (nih.gov)

[22] Short-term fasting induces profound neuronal autophagy - PMC (nih.gov)

[23] Autophagy and aging - PMC (nih.gov)

[24] Autophagy and oxidative stress in cardiovascular diseases - PMC (nih.gov)

[25] FGF21 induces autophagy‐mediated cholesterol efflux to inhibit atherogenesis via RACK1 up‐regulation - Xiaolong - 2020 - Journal of Cellular and Molecular Medicine - Wiley Online Library

[26] Role of autophagy in cancer prevention - PMC (nih.gov)

[27] Frontiers | Autophagy and Inflammation Regulation in Acute Kidney Injury | Physiology (frontiersin.org)

[28] Coffee | The Nutrition Source | Harvard T.H. Chan School of Public Health

[29] Do Coffee Polyphenols Have a Preventive Action on Metabolic Syndrome Associated Endothelial Dysfunctions? An Assessment of the Current Evidence - PMC (nih.gov)

[30] Caffeine intake increases plasma ketones: an acute metabolic study in humans - PubMed (nih.gov)

[31] Coenzyme Q10 (oregonstate.edu)

[32] Vitamin B12 protects against DNA damage induced by hydrochlorothiazide - ScienceDirect

[33] Vitamin B12 (Cobalamin) Information | Mount Sinai - New York

[34] Enhanced mitochondrial biogenesis is associated with the ameliorative action of creatine supplementation in rat soleus and cardiac muscles - PMC (nih.gov)

[35] Caffeine as a protective factor in dementia and Alzheimer's disease - PubMed (nih.gov)

[36] Acute effects of chlorogenic acid on nitric oxide status, endothelial function, and blood pressure in healthy volunteers: a randomized trial - PubMed (nih.gov)

[37] Acute Effects of Decaffeinated Coffee and the Major Coffee Components Chlorogenic Acid and Trigonelline on Glucose Tolerance - PMC (nih.gov)

[38] Coffee Abundant in Chlorogenic Acids Reduces Abdominal Fat in Overweight Adults: A Randomized, Double-Blind, Controlled Trial - PubMed (nih.gov)

[39] Caffeic Acid Phenethyl Ester, an Antioxidant from Propolis, Protects Peripheral Blood Mononuclear Cells of Competitive Cyclists against Hyperthermal Stress - Chen - 2009 - Journal of Food Science - Wiley Online Library

[40] Anti-Wrinkle and Anti-Inflammatory Effects of Active Garlic Components and the Inhibition of MMPs via NF-κB Signaling - PMC (nih.gov)

[41] Green Tea, Coffee, and Caffeine Consumption Are Inversely Associated with Self-Report Lifetime Depression in the Korean Population - PubMed (nih.gov)

[42] Coffee consumption and risk of type 2 diabetes: a systematic review - PubMed (nih.gov)

[43] The impact of green tea and coffee consumption on the reduced risk of stroke incidence in Japanese population: the Japan public health center-based study cohort - PubMed (nih.gov)

[44] Cafestol and Kahweol: A Review on Their Bioactivities and Pharmacological Properties - PMC (nih.gov)

[45] The relationship of coffee consumption with mortality - PubMed (nih.gov)

[46] Adenosine, Adenosine Receptors and the Actions of Caffeine * - Fredholm - 1995 - Pharmacology & Toxicology - Wiley Online Library

[47] Coffee, diabetes, and weight control - PubMed (nih.gov)

[48] Coffee, cirrhosis, and transaminase enzymes - PubMed (nih.gov)

[49] Coffee Consumption and Risk of Liver Cancer: A Meta-Analysis - ScienceDirect

[50] Caffeinated and decaffeinated coffee and tea intakes and risk of colorectal cancer in a large prospective study - PubMed (nih.gov)

[51] Coffee Drinking and Mortality in 10 European Countries: A Multinational Cohort Study: Annals of Internal Medicine: Vol 167, No 4 (acpjournals.org)

[52] Caffeine as a protective factor in dementia and Alzheimer's disease - PubMed (nih.gov)

Here is more information about:

• 40 Years of Zen
• Matthieu Ricard and his amazing book Happiness.
• Heartmath Institute
• Biocybernaut Institute
• Tony Robbins - Awaken the Giant Within

References

[1] Evidence-Based Non-Pharmacological Therapies for Fibromyalgia - PubMed (nih.gov)

[2] Meditation for posttraumatic stress: Systematic review and meta-analysis - PubMed (nih.gov)

[3] Irritable Bowel Syndrome: The effect of FODMAPs and meditation on pain management - ScienceDirect

[4] A comparison of mindfulness-based stress reduction and an active control in modulation of neurogenic inflammation - ScienceDirect

[5] Meditation programs for psychological stress and well-being: a systematic review and meta-analysis - PubMed (nih.gov)

[6] Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators - PubMed (nih.gov)

[7] On mind wandering, attention, brain networks, and meditation - PubMed (nih.gov)

[8] Meditation Effects on the Control of Involuntary Contingent Reorienting Revealed With Electroencephalographic and Behavioral Evidence - PMC (nih.gov)

[9] Brief Mindfulness Meditation Improves Attention in Novices: Evidence From ERPs and Moderation by Neuroticism - PMC (nih.gov)

[10] Randomized Controlled Trial of Mindfulness Meditation for Chronic Insomnia | SLEEP | Oxford Academic (oup.com)

[11] The interventional effects of loving-kindness meditation on positive emotions and interpersonal interactions - PMC (nih.gov)

[12] Effect of kindness-based meditation on health and well-being: a systematic review and meta-analysis - PubMed (nih.gov)

[13] Enhancing compassion: A randomized controlled trial of a compassion cultivation training program. - PsycNET (apa.org)

[14] Effect of kindness-based meditation on health and well-being: a systematic review and meta-analysis - PubMed (nih.gov)

[15] Mindfulness meditation practice and executive functioning: Breaking down the benefit - PubMed (nih.gov)

[16] A translational neuroscience perspective on mindfulness meditation as a prevention strategy - PubMed (nih.gov)

[17] Meditation: should a cardiologist care? - PubMed (nih.gov)

[18] Meditation can produce beneficial effects to prevent cardiovascular disease - PubMed (nih.gov)

[19] Investigating the effect of transcendental meditation on blood pressure: a systematic review and meta-analysis - PubMed (nih.gov)

[20] The potential effects of meditation on age-related cognitive decline: a systematic review - PubMed (nih.gov)

[21] Stress, Meditation, and Alzheimer's Disease Prevention: Where The Evidence Stands - PubMed (nih.gov)

[22] Bridging the hemispheres in meditation: thicker callosal regions and enhanced fractional anisotropy (FA) in long-term practitioners - PubMed (nih.gov)

[23] Meditation acutely improves psychomotor vigilance, and may decrease sleep need - PMC (nih.gov)

Meditation: In Depth | NCCIH (nih.gov)

[24] Meditation: In Depth | NCCIH (nih.gov)

[25] Mindfulness meditation and the immune system: a systematic review of randomized controlled trials - PMC (nih.gov)

[26] Can meditation slow rate of cellular aging? Cognitive stress, mindfulness, and telomeres - PMC (nih.gov)

[27] A pilot randomized study of a gratitude journaling intervention on HRV and inflammatory biomarkers in Stage B heart failure patients - PMC (nih.gov)

[28] 15347530.pdf (nih.gov)

[29] Gratitude Interventions: Effective Self-help? A Meta-analysis of the Impact on Symptoms of Depression and Anxiety | SpringerLink

[30] GRATITUDE AND HAPPINESS: DEVELOPMENT OF A MEASURE OF GRATITUDE, A...: Ingenta Connect

[31] It's the little things: Everyday gratitude as a booster shot for romantic relationships. - PsycNET (apa.org)

[32] Associations of emotional intelligence and gratitude with empathy in medical students | BMC Medical Education | Full Text (biomedcentral.com)

[33] Gratitude and forgiveness: Convergence and divergence on self-report and informant ratings - PMC (nih.gov)

[34] Gratitude influences sleep through the mechanism of pre-sleep cognitions - PubMed (nih.gov)

[35] Critcher_AffPersp.pdf (umich.edu)

[36] Forgiveness: Your Health Depends on It | Johns Hopkins Medicine

[37] Tools of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers eBook : Ferriss, Timothy: Amazon.co.uk: Books

Energy upgrade - Brendon Burchard

Priming - Tony Robbins

References

[1] Some examples of how power posing can actually boost your confidence | TED Blog