EliasRoberts

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2024 is your year to get in shape right? Or maybe not but what determines whether you succeed in this goal is your understanding of how your brain works, how your internal reward, motivation and discipline systems work and how you can manipulate and control these systems for your benefit instead of someone else controlling them for you. see most people try to go alone every year using just willpower and motivation but you're battling these multi-billion dollar corporations whose sole focus i

This video discusses a case where a woman was admitted to the hospital with Clostridium difficile (C.diff) infection after taking antibiotics for an unrelated disease. The infection was treated with a fecal matter transplant, where healthy stool was transplanted from the woman's slightly overweight teenage daughter. However, the woman gained weight and struggled to lose it even after following a medically supervised diet and exercise regime. The video explains that this weight gain might be due to changes in the woman's microbiome, which is a collection of trillions of bacteria, viruses, and fungi, with the most concentrated being in the colon. 00:00 Obese woman 01:14 microbiome 01:45 how they effect us 02:28 mental health 02:52 personality 03:20 nueropod cells 04:02 how to improve the microbiome 04:26 fiber 05:39 fermented foods 06:27 cultural differences 06:50 outro

Creativity - the use of imagination or original ideas to create something. But what does that even mean? what is creativity? why is this a bad definition? and why do i disagree that creativity is reserved for the mentally ill? these are all questions i have been thinking about recently and questions we are going to explore in this video as well as why i think everyone has the ability to be creative and how you can become more creative.

focus has been one of the biggest game changers for me and i believe one of the most valuable skills to have in our time basketball awareness test: https://youtu.be/KB_lTKZm1Ts i went from possibly the most distracted person on the planet terrible grades in fact i probably did about three pieces of homework through my entire school experience because i could never focus. i was known for not being able to sit still i can recall on many occasions the lecture i would receive for swinging on my chair (tbh i still do this) and the specific story my science teacher mr fung would tell about cracking my head open and bleeding all over the floor which would lead to everyone else somehow slipping in my blood and cracking there heads open which thinking about it now is kind of a gruesome story to tell a class of 12 year olds anyway the point is i had zero ability to focus especially on the hard stuff i didn’t enjoy which is generally the most important stuff and the stuff most people struggle to focus on so if you can cultivate this skill of focus it can offer a huge advantage the ability to have singular focus is probably one of the greatest skills you can have both in terms of the long term focusing and growing one thing for a long period of time and the thing i’m talking about to today the ability to sit down and focus on a singular task for a shorter period of time say an hour to an hour and a half there are definitely long term habits like meditation and exercise as well as cutting out certain distracting elements from your life that will improve focus but these take a long time to see any benefits but good news there are a three things that i still use to this day that can instantly improve focus this one is my favourite i pretty much use this every time i sit down to do any focused work basically just put on a hat and hood its that simple its one of the best things ive ever discovered its basically just cutting off all of the peripheral vision because what we see is a big part of where are focus is cutting out surrounding vision forces us to be focus on what we see you may have experience something similar when you are focused you get sort of a tunnel vision this was demonstrated in this video the basketball awareness test where two teams a black and a white team pass a ball between themselves you are asked to count the amount of times the white team passes the ball the answer is thirteen but then you are asked if you saw the moonwalking bear to which everyone responds what moonwalking bear so it is played again but this time when you aren’t focused on the white players there it is the bear moon walks right to the middle of the screen does a dance and moonwalks off and you don’t notice because you’re so focused on counting. so next time you want to focus wear a hoodie and hat if for some reason like its too hot or it makes your head itch find a way to cut of the peripheral vision businessman alex hormozi works in a narrow hallway for example this on is kind of only for short sighted people like myself and relates to the last one. after i was medically discharged from the army for my poor eyesight i went down the rabbit hole of trying to find a way to improve my eyesight i stumbled on a method of slowly reducing the prescription of my glasses which i tried for a while and it worked i can probably make a full video describing what i did if thats something your interested in put it in the comments long story short i have two pairs of glasses one which i use outdoors so i can see everything perfectly and another which are much less powerful for using a computer, my phone or anything closer to my face this makes anything more than a meter from my face blurry this again just cuts down my peripheral vision and quite literally the only thing thats not blurry aka in focus is the the thing i want to focus on. so for anyone with glasses if your eyesights not that bad maybe take your glasses of while doing focus work or if everything is too blurry look at buying a cheap pair of glasses with a reduces persciption of 1 to 1.5 points this is something i do occasionally that learned about on the andrew huberman podcast so all credit to him basically get a pen pencil or basically any object/point on a wall/thing in the distance anything that wont move that you can look at for a minute so get your pen in your hand and basically stare at it for about a minute you can blink but maintain focus on the object for one minute you can see this as sort of a warm up for the brain just as you would warm up the muscles before exercise its preparing the mind for focus and your going to be able to break through that first initial barrier quicker. this is also a great trick if your procrastinating on something because its super simple theres basically no friction to doing it and it can put you in a more prepared state for the thing your putting off

since i started this channel ive experienced something ive never experienced before. it’s something i though was unique to me and it was only when i watched this video here when one of the gentlemen in this video brought up the exact issue i was facing. and the 5 or 6 other guys in the video all resonated and had experienced a similar thing. ill be honest i struggles putting this concept into words i sat down to write this script at least 3 times and i just couldnt put it into worse but the best way i can describe it is my mind switches from unstoppable force to my worst enemy sometimes on a daily basis. when you’re trying to improve some area of your life whether its getting healthier, building muscle, growing a youtube channel or trying to break an unhealthy habit or addiction. i now think its very common for the mind to switch from thinking you’re unstoppable your self belief is through the roof and you’ve finally broken through things are looking up. to the complete opposite you convince yourself your a complete failure and you will never make anything of yourself, all the people who doubted you were right perhaps one of your youtube video performed slightly worse than usual for seemingly no reason. i use this example because this is exactly what happens to me all the time. but it could be relapsing, doing bad on a test, failing a bench press pr or even nothing the switch between the two can seemingly be caused by nothing. for some reason some self doubt creeps in or annoyingly less likely you feel randomly optimistic about the future. so i want to share two things that have helped me battle this feature of the mind number one is to remember that both feeling’s are temporary so enjoy the optimistic, unstoppable feeling while you can milk every last drop out of this state use it to drive yourself forward and when you are feeling down remember the optimism will come again if you just keep working keep pushing forward something will turn right. number two is to remember that both are essential parts of life you cant have one without the other i think we can all agree that if you were constantly negative pessimistic and self deprecating that would not be a good successful life but i think its less clear but still as true that if you were constantly positive optimistic and self aggrandising that would equally suck you cannot appreciate one state without the other and both are equally important to push you towards your goal so be appreciative of both moods understand they can be used equally to push yourself to be better and know both will pass in due time. let me know in the comments ladies and gents if you experience this and if you enjoyed like, subscribe and you better watch this video if your trying to become a god of productivity

today im going to run a marathon with no training in fact the last time i ran was about 4 months ago when i ran a marathon with no training. so today were doing it again but this time im slightly more prepared im going to bring water this time and i have some snacks im also not ill like last time. im aiming for a better time than 7 hours. this one was way worse than the last it too me 7 hours and 45 minutes but we got it done my shoes were a big problem the arch in them completely destroyed the muscles in the middle of my right foot. but other than that just a bit sore i want to reiterate one thing i said in the video that comfort is the killer of man this was probably incredibly stupid but i believe its incredibly important to push yourself outside of your comfort zone doing things like this running a marathon, signing up for a cage fight (you should definitely train for this one), moving to a different country where you dont speak the language or even something smaller like talking to a stranger these things are essential to learn what kind of person you are and they give you incredible stories and memories so go out there and push yourself it can be something small but just do something maybe dont try run a marathon id like to say this was performed by trained professionals but its literally the opposite

i was a incredibly distracted unfocused maybe even borderline adhd kid and i got terrible grades because of it when i would sit down to try and do homework or even recently when i started this channel trying to sit and script my videos. i would become distracted or bored or both so i would almost unconsciously pick up my phone or my ps4 controller or go and get a snack to cure my boredom. this frustrated me beyond belief i had this desire to be better, to be successful and turn my life around but this constant pull of distractions kept me down. so i started looking for productivity tips and they all said the same thing put a youtube blocker on your computer, use the pomodoro technique, put your controller in another room, just be more disciplined unsurprisingly non of it worked so heres why non of those things worked and heres what i actually did to achieve focus and get things done. firstly the social media blockers and just putting your controller in the other room dont work they’re meant to provide some resistance to doing the unwanted activity and to be fair they can be an additional benefit when paired with what actually worked for me but there big downfall is they can turned of in two clicks or you can simply walk 10 steps the resistance they provide is shit and i know you’ve experienced this too you get all motivated to change your life so you go and download the chrome extension but 30 minutes go by and you convince yourself you deserve and break so you just turn it off and before you know it 4 hours have gone by and you’re watching those guys build pools. secondly the pomodoro technique completely ignores what modern science understand about focus and what ive experienced for myself after reading two books. deep work by cal newport and flow by this guy whos name im going to butcher if i try and pronounce it. they call this focus state two different things deep work and flow but they are talking about the same thing. its the state of complete focus where you lose track of time your mind is so absorbed in the activity you’re doing the outside world no longer exists its one of the most enjoyable states but its a state the pomodoro technique does not allow for. this focused state can take up to fifteen minutes to get into and can last up to an hour and a half but if your doing the pomodoro technique your told to focus for 25 minutes so almost as soon as you enter the focus state you are pulled out of it and even worse you are told to go do the activity’s which you are trying to avoid for 5 minutes and ill be honestly i dont think i have ever just watched a youtube video or played ps4 for 5 minutes if anything i get lost in the focus state on the video game and lose hours playing it and be honest because i know if you’re watching this you don’t want to be like these productivity people who lie to themselves and there fans about this stuff you lose hours playing this stuff too. but thats okay because if you understand and implement the things i share with you the things that finally let me focus you can free yourself from the constant distractions. so what is the trick, the hack the key what thing can you add to your routine to become infinitely productive and focused. well this here is completely the wrong mindset and its the reason you may never achieve the focus you want you think adding something will solve your issue but in fact its the opposite. to illustrate my point i want to show you three things my phone my fridge and my room firstly my phone notice the lack off apps and the lack of colour this makes my phone incredibly boring pair this with putting it another room and turning it off means i have a very low screen time and whatever screen time i have is on something productive my fridge it has two things in it vegetables and protein sources there obviously is other things like eggs, avocados, fruit, potatoes and some seasonings. but the point is there no junk i only have to be discipline for 10 minutes while im in the store i guarantee if i bought some chocolate and attempted to each a small amount each day it would be gone in an hour so i just don’t buy it and thirdly my room in have a few main things in here a bed, lots of books, a computer, note pads, clothes and a couple other random bits there’s no ps4 anymore because i sold it i have no choice to play it because its gone but it also means i don’t have to waste willpower resisting it. my focus, mission and success mean more to me and bring me more happiness than video games and i loved playing video games. average people may say this is so drastic you need to have balance but do you know another word for average mediocre and on this channel we detest mediocrity. i believe youtube showed you this video and you clicked on it because you detest mediocrity to maybe its only deep down inside you hate the though of living a normal life but i think it’s there.

In this video, we're going to talk about why you're not building muscle as a natural. We'll discuss the different factors that play a role in muscle growth, and provide you with some tips on how to build muscle as a natural. If you're looking to build muscle without steroids or other artificial supplements, then you'll want to watch this video! We'll discuss the different factors that play a role in muscle growth and give you some tips on how to build muscle as a natural. By the end of this video, you'll know how to build muscle as a natural, without using any risky or artificial methods! Schofield equation: https://globalrph.com/medcalcs/schofi... The 14 Reasons 0:00 - intro 1:25 - too little calories 2:02 - pre workout meal 3:11 - not enough fat 3:52 - not enough protein 4:10 - meal frequency 4:38 - intensity and focus 5:07 - habits outside the gym 5:29 - progressive overload 5:57 - fancy movements 6:24 - rest between sets 6:49 - sleep 7:19 - stress 7:58 - alcohol 8:24 - ??? i want you to go into the future and imagine your life in five years if you take my experience in this video seriously you can build the body of your dreams, get yourself a beautiful girlfriend or girlfriends and then go on to build more wealth health and happiness from the foundation of a muscular physique and now i want you to imagine your life in five years if you don't take my experiences you may fumble around in the gym making no gains like you are now until you quit and in five years you’ll be stuck in the same place just older fatter with more wasted potential and life. five years ago i found myself in this situation picturing myself in these two scenarios so i had to find these lessons out the hard way it took me years to discover these 14 mistakes i was making that were holding me back from my potential but once i got them all in order i started making serious strength and muscle gains but you get to skip all the mistakes and pain and in five years you can even exceed what i've been able to accomplish. before we get into it you need to understand one thing, building muscle is hard as strange as this might sound your body does NOT want you to be muscular. in fact your body would rather look something like this, this is because muscles have very high energy demands and for survival thats not a good thing. so to build muscle you have to put your body in the ideal conditions for growth thats why building muscle is so hard. with that said let's get into it. Are you struggling to build muscle as a natural? In this video, we're going to show you 14 reasons why you may not be building muscle as easily as you think. From poor nutrition to not enough exercise, we'll list 14 common reasons that might be preventing you from building muscle the easy way. If you're serious about building muscle the easy way, then you need to watch this video! By the end, you'll know exactly what you need to do to start building muscle the right way, without all the stress and hassle! In this video, we're going to break down the top 8 reasons why you're not building muscle as a natural. By the end of this video, you'll know exactly what you need to do to start building muscle the right way! If you're tired of not seeing the results you want with your workouts, then this video is for you. By the end of this video, you'll know the top 8 reasons why you're not building muscle as a natural and how to fix them. From diet to exercise to rest, we'll cover everything you need to start seeing results in the gym!

A good work life balance is always promoted as the best way to improve your life. but i think for anyone really trying to improve their life balance is bullsh*t. 00:00 - Intro 00:14 - Balance Is BULL 01:20 - My Experience 04:10 - Outro for the past few days i have had a cold which meant i didn't go to the gym. during this time off i came to this revelation. i had the most intense monastic focus towards this youtube channel a focus ive rarely experienced. i also made more progress with this channel in the last 3 days than the last three months. i made my two best performing video and went from 50 subscribers to 67. and its all because i was unbalanced all id was sit in this chair script, film and edit. think about it business men look like sh*t athletes often have troubled family lives and money problems these are extreme examples and i believe they do things the wrong way but there great because they’re unbalanced i think the right way to do things is with a pseudo balance where you bring things up one at a time. picture all the things you might want for a perfect “balanced” life what most people do is try to bring up each thing at once they have balance this is the wrong way to do things. here what i think is best from my experience so from 15-19 all i did was lift it was my one thing i was leaning towards the very unbalanced but i had the focus on one thing and now i have a top 1% body and strength. i believe if you’re in your teens this is what you should focus on first some physical skill to build a good physique it could be weightlifting, kickboxing, football anything like this. and if you’re really good you could even go pro in these things but thats not the point the point is to build up the health and body slider. you then apply the 80/20 rule 20% of the things that bring 80% of the result this could be doing a few compound lifts 3 days a week to maintain this slider. then you move onto a new slider for me at 19 i started kickboxing and if i knew what i know now i would have slowed down on the weight training and had more focus on this and i would have got way better in a shorter amount of time. i still made good progress and now i know how to fight better than an untrained person i can move on maybe ill go back to a class every now and again or spar to maintain this skill but something like this is hard to lose. what im saying is focus on one at a time for one to five years until it can maintain itself. build the sliders of life individually until you have a top 1% body you can then speak three language, you then build up a business and some money, you can then learn to fight im also not saying give up things you love after you get good enough at them i still lift weights regularly to maintain but also because i love to do it. i also understand i must take my foot of the gas in the weight room to focus on this youtube channel. Often these things compliment each other as well i could use my strength from years of lifting as a huge advantage in kickboxing. I use my knowledge of the human body to help educate people on this channel. Often these skills bleed into the next if you build a strong body then learn construction the strength is huge advantage you can then use your skill in constructions to open your own construction company. if your interested in the first skill i recommend building your body you should watch this video here on the benefits of lifting weights and subscribe for more.

This pill here changed my life sorry not this pill this is just paracetamol infact because youve probably learned to be sceptical of men selling magic pills on the internet ill tell you there is no pill and tbh your probably gonna hate me when you find out what im actually talking about but before you click off if your someone who is just looking for a magic pill you probably need to watch this video most so what is this magic pill well im not going to tell you just yet but heres a clue those were all the benefits of my magic pill minus one extra special one im saving for the end by this point you might be able to actually guess what im talking about but if not ill give you one more clue before i reveal it without this pill id be a fat bald depressed cheeto eating waste of space still living in his mothers basement without a job wackin it 5 times a day and while i do still live in my mothers basement i like to think the rest isnt true and its because of this thing that basically saved my life alright enough games what am i talking about seriously though i think everybody should lift weights if you were to choose one form of exercise it should be strength training and to prove my point were gonna go back in time to the life of two twins Timmy and Tommy 0:00 Magic Pill? 0:54 Lifting Weights 1:38 Attractiveness 2:50 Intelligence 4:06 Mental Health 5:44 Sarcopenia 7:06 The Mystery Benefit

I slept with my mouth taped shut for 183 days heres what i learned Sleep the foundation of bettering every aspect of your life bad sleep for me bleeds into the rest of my day and generally makes everything worse Whether you're wanting more muscle, money, productivity and intelligence or just more energy, happiness and life Sleep is the foundation so because of its importance im always looking to improve it But it can be hard and expensive to buy try and test expensive mattress covers and sleep tracking rings And even if you invest time and money into these things you have no guarantee of improvement But there is super easy cheap way to improve not only your sleep but health endurance and even attractiveness … Tape For three of these small rolls of micropore medical tape it cost about 3 pound so 4 dollars You just take a small strip and seal your lips forcing you to breathe through your nose The benefits of nose breathing are extensive and not just for improved sleep It improves health with increased diaphragm strength and lung capacity Because the nose is smaller it allows less air in at once so your body adapts to this and improves efficiency much like exercise will This is how you know an athlete is tired when they open there mouth for an influx of oxygen The nose hairs and mucus exclusive to the mouth help prevent disease entering the body and warm up the air for the body’s naturally higher temperature improving the immune system so what about attractiveness well dr mike mew and his fathers discoveries have lead to a community of mewers which is essential dr mews practice of improving facial muscles including the tongue and most importantly nose breathing he found mouth breathing to be the main cause of crooked teeth, recessed chins and poorly developed jaw and cheek bones one of the most important times for this practice is during the hopefully 8 unconscious night hours one thing before we move on Dont worry you wont suffocate ive often woken up with it around my finger Just as long as you get the medical micropore tape it comes of quiet easy so what benefits have i seen after 6 months well my sleep has improved massively i wake up less in the night with a dry mouth which makes me get water which then makes me need to get up and pee i have been noticing i dont catch myself mouth breathing throughout the day as much as well as for facial attractiveness its hard to notice any major change as any change will be very slow and gradual but i fell there is some small differences in general this small habit has had a massive impact mainly on my quality of sleep and by inference happiness, health, energy, quality of relationship ect ect in addition the nights i dont have it for whatever reason i notice the difference my sleep quality is reduced a noticeable amount i mainly find myself wanting to nap only these days so 100% you should try it its been one of the biggest roi things for me and i think it will be for you to

i bought and review jeff nippards powerbuilding program so you dont have to so for a while the gym and lifting has not been a primary focus of mine but as im aiming to gain size and strength i though id try out a program from one of my favourite youtubers jeff nippard i was intrigued by the powerbuilding program so i bought it. it cost $50 so for me £43.44 it came with 3 pdfs and an excel spreadsheet for tracking that i cant use because i dont have excel firstly a get ready manual which includes a section about jeff written in the third person which is kinda weird as i imagine he wrote it as well as sections on why he wrote the program the theory and advantages of the program how to get ready checklist including recommended gear, a technique checklist and a few ways to test one rep maxes and finally a brief section on general nutrition secondly a 80 page document on technique which incluses mechanics, a technique how to, sticking points meaning areas people generally get stuck and technique errors for the big three squat bench and deadlift a small issue i have is there is no mention of overhead press even though it is included as a exercise in the program but other than that a very good technique handbook which even gos over low bar vs high bar squats which i personally found useful and sumo vs conventional deadlift then finally the actual program which is very good it firstly just goes over terms and acronyms like amrap, load, pr ect some faqs a section on warmups including a general warmup for the session and a specific pyramid warmup for the big three now the good stuff the actual program there are two options to of program the 4 day and 5-6 day for some reason i though the five to six day program was a choice either 5 days or 6 days but its both obviously im a moron but just keep this in mine the program changes weekly meaning the first week is a 5 day full body week focused on strength and then week 2 is a 6 day lower upper split focused on hypertrophy im obviously not gonna go over the whole program but ill just outline the structure to give you an idea of if its right for you so on the strength week you do two compounds a day so for example a squat top set with 2 back of sets then overhead press or a deadlift for 3 sets then bench for a top set and two back off sets these weeks obviously will be quiet taxing which is why i think its great he rotates with a more hypertrophy week where you still do compounds but not close to failure for example a lower day with deadlifts for 3 sets of 3 reps at 80% of 1rm he also offers a percentage range of 1rm for certain exercises for example 1 set of 4 reps with 82.5-87.5% of 1rm with rpe 9 to allow for you to pull back if your fatigued or push forward if your hit a good groove on the day it also includes a slight deload in week 6 and then culminates in week 10 where you have two options for a peak week basically its only three workouts with the big three one is more tailored to powerlifters and the other is less intense for bodybuilders or anyone not wanting to risk injury as much then a deload and thats it he gives some additonal info at the end on the rpe/rir scale he uses and why he has designed it this way overall seems like an excellent program and im going to be doing daily updates on training days and a final review at end.

I've always felt a little behind, and now I've reached 21 years old. That feeling has only amplified. I see people way younger than me winning a life, achieving my goals. So I'm making this video to remind myself of a few things they always need reminding of. My current goal is to get good enough at this so I can have it as my full time income. But the biggest challenge I'm facing since turning 21 is comparing myself to others, particularly those in the YouTube space. So I want to remind myself that you have to take or not some. What I mean by that is that when you see someone with something you want. You can't just take the good thing. You have to take the bad. Let's say you could switch lives with a person you really admired. You would probably soon realize that there's a lot of bad before and during the success. Pain, struggle, death, heartbreak, addiction, obsession, mental and physical health, divorce, bullying, injury, and sunny are all symptoms of success. Do you want to have 100 million subs? I missed a piece. We have to take an unhealthy obsession. Years of being doubted by everyone. The stress of balancing millions of dollars and Crohn's disease. Do you want me to be as tall a shark when you have to grow up in the hood? Have a decreased life span of about two years and you can't fit in doorways, cars and any. How about the fame, talent and creativity of Vincent Van Gogh? Well, firstly, he wasn't even famous when he was alive. He was probably very insane. And worst of all, he was Ginger. I used to think it's about the journey, not the destination. Was just something people said to sound cool. Why would I be going through all this pain, sacrifice and struggle for its own sake? It's to get to the goal. So it is about the destination. But now I really agree with the statement when I first got into lifting, I just wanted to jump to being big and strong. But now I'm stronger and bigger than 98% of the population, which is great and I wouldn't want to lose it. Ever since I've taken my foot off the gas on lifting to focus on other things, I realized the journey was the best bit. Just going to the gym every day, grounding it out with the pros, missing parties, and studying to focus on eating, lifting and recovering was this very fulfilling feeling. But now I have it. It's not anything special. After 5 to 6 years of lifting, you don't really progress that much anymore, and you just get used to being large and strong. I don't wake up every morning overjoyed. I've reached my destination, spring out of bed and go flex for an hour. Okay, maybe I'll do that sometimes, but mostly you just forget about it. This is what I would have wanted and needed to head when I was in the journey. But you get this hedonic adaptation to being big or having a million followers or $1,000,000,000. It's all the same. The best way to understand this is to actually reach a big goal and experience the journey. I'm confident you'll see. It was all about the journey. Now, the more I fall in love with making these videos, the more I see that working towards a goal is the happiest part of my life. And the destination is depressing because now what do you have to work towards? It could always be worse and that's very easy to forget. I never compare backwards, only forwards. As I said before, I'm probably bigger than 98% of the population, but I'm never going to compare with that. I'm going to compare with the 2% of beasts better than me. The man in the Lambo wishes he had a Bugatti, the man in the Honda Wish, the other Lambo. 00:04:02:15 - 00:04:20:07 Unknown The man on the bike wishes he had any car, the man walking wishes he had a bike and the man with no legs just wishes he could walk. I think I'm quite ambitious. So this is the one I need remind Nick of most gratitude to your past self for putting you in the situation you're in and gratitude for the ability to go and change or go. Be grateful for the position you're in right now because it can always be worse.

i have been interested in human longevity for a few years now and my interested was peaked once again when i came across this ted talk how to live to be 100+ by Dan Buettner but why would anyone want to live that long anyway well if you live in the uk like me to get a letter from the queen of course (just kidding) so how do we live longer is there some secret to longevity some pill diet or exercise routine perhaps a combination of these things maybe meditation yoga fasting or psychedelic mushrooms is the key well in this three part series im going to take on the three keys to a longer life starting with food in 2017 the top 10 causes of death were the following - heart disease - cancer - accidents - chronic lower respiratory diseases - stroke - alzheimers - diabetes - influenza and pneumonia - kidney disease - suicide as we can see from this list Dan Buettner was correct as most of the things on this list can be directly prevented by lifestyle. but what lifestyle and more specifically diet is most conducive to longevity to find out lets take a look at dan buettners so called blue zones the areas that break the mould of life expectancy and lets see how they eat. okinawa, japan this archipelago has the oldest living female population in the world and five times the amount of centenarians compared to america. so what do they eat well it’s mainly plant based with lots of fresh colourful vegetables also lots of tofu and although mainly plant based they do eat small amount of pork and fish but a vital factor in the diet is not what but how they eat. they eat from smaller plates and even have a saying *Hara hachi bu* which means eat until your 80% full. sardinia italy if we hop over to another island but this time off the coast of italy specifically in the highlands of the island where the oldest male population calls home. but this time with 10x the amount of centenarians were we start to see a diet theme with a mainly plant based diet as well as homemade high omega 3 grass fed cheese and unleavened whole-wheat bread made of vitamin d, iron, copper, zinc and antioxidant rich durum wheat in fact the plant based theme carries on through all 5 of the so called blue zones from nicoya, costa rica who eat lots of black beans with rice and bananas icaria, greece with lots of legumes, wild green, raw goat milk, honey and fruit and finally the 7th day adventist of loma lima who because of religion are the only ones on this list who are purely vegetarian so we can see potential diet themes lots of leafy greens high in vitamins and mineral high omega 3 cheeses and fish, with no processed foods everything is homemade homegrow and the milk is raw not really ground breaking news thought i know but clearly in western society the message hasnt quite got through but what about not eating at all fasting fasting seems to have some application for living longer as biologist david sinclair says “its far more important when you eat than what you eat” david sinclair promotes eating one meal a day and not just because of the usually lower amount of calories consumed he explains that fasting for almost all of the day creates a stress response this stress response at the cellular level is much like exercise as in it the stress creates adaptation and actually helps us this paper from the National Institute on Aging Intramural Research Program, explains  so intermittent fasting is good but what if you were to take it further say a whole day without eating or 2 or 3 what about a whole week would the stress response be greater and therefore lead to more anti aging effects i have experiemented myself with prolonged fast the most i ever did was three days and while it was challenging especially the first day i found huge benefit from increased alertness to better focus but thats a topic for another video for now we need to look at the main benefit of a longer fast *autophagy* to understand what autophagy is we can simple split the word up so “Auto” means self and “phagy” means eat. So the literal meaning of autophagy is “self-eating.” its the body way of cleaning out old damaged cells. autophagy has huge application for two of the disease on the top 10 causes of death list cancer and alzheimers autophagy removes toxic proteins from the cells that are attributed to neurodegenerative diseases such as Parkinson’s autophagy is already always happening when the body has defective cells it wants to remove them before they turn cancerous so if we increase the rate of autophagy we may lower the risk of cancer as the body is more able to turn over the potentially cancerous cells.

this is bob bob is a cat bob the cat is not very happy with his life hes deeply depressed gets no attention from the other cats on the block male or female but worst of all bob has so many big dreams but is always so unmotivated to work on them so instead he lounges inside all day playing video games scrolling social media and watching pussy cats play with there pussy cats one day while scrolling through youtube he comes across a dopamine detox video bob thinks hes found the solution to his constantly depressed and unmotivated state so bob tries it and he actually succeeds he goes a whole day doing nothing he sleeps incredibly that night and wakes up the next morning so motivated he goes on a morning run, comes back scripts films and edits a youtube video eats clean the entire day and doesnt even think about the pussy cats for a second bob has found the solution for all his problems. but a week goes by bobs motivations is fleeting again his ps4 has tempted him in and once he starts getting easy dopamine again everything slips within two weeks of his dopamine detox hes back to his old bob self this happens to bob because he doesnt understand how dopamine actually works bob hears this buzz word dopamine and thinks anything that increases his dopamine is bad but dopamine is simply a molecule that drives us towards specific behaviours increases in dopamine associated with an activity make us want to do that activity more in the future to understand this better lets take a look at bob’s ancient ancestors they roamed the planes of Africa searching for packs of wild buffalo, zebras and antelopes to hunt and female lions to mate with. a pack of zebras has been spotted the hungry lions dopamine spikes like it has so many times before and the hunt is on meanwhile bob is so used to much higher dopamine spikes from no effort that even when a tasty rat comes into his sight he receives little to no dopamine and therefore has no motivation to hunt the rat. instead he becomes slightly bored and pulls out his phone to scroll social media. bob is not alone he faces the same challenge i believe a lot of us face i know this because bob is me the challenge we all face is the comfort and easy access to dopamine and the quick fix quick result mentality bred into us even in the self improvement and workout industry the two places left that are meant to be against the aforementioned we still see reset your brain with a 1 day dopamine detox videos are the most popular instead of trying to reset your dopamine system with a one day fast understand how to redirect your dopamine to enjoy the hard thing we just need one simple rule you need to apply as much as you can “dopamine rises should be proceeded by something hard” if your watching this chances are you have some big goal something your working on that you actually enjoy doing but the resistance you feel to doing the work is stopping you this is because your brain is so used to the easy dopamine remember dopamine just drives us towards whatever task gave us dopamine previously so first apply some discipline and motivation to just starting doing the hard thing and when you enter flow the enjoyable state you feel working on your goal remember how it feels when you have finished your task or are pulled from your flow state sit and think about how much you just enjoyed doing that resist the urge to get some instant dopamine and meditate on how good it felt to do that work your brain has just been releasing dopamine associated with the hard activity you are now more likely to do the hard rewarding thing next time give yourself a pat on the back and dont beat yourself up when inevitably you return to your easy dopamine this is a slow process of coming to enjoy hard things theres a reason there called hard things on the flip side when you fall into the easy dopamine for example scrolling instagram i find often i dont actually enjoy it its just habitual numb mindless scrolling so when you inevitably pulled away from the mindless scroll become aware of how uncomfortable and numb you are meditate on how little happiness it actually brings you get mad at the software developers that design these things to be addictive while also not being enjoyable all to profit from your precious time and apply the simple rule dopamine rises should be proceeded by something hard and then making a conscious though of how enjoyable the hard thing was and how much happier you are to have spent time on it this alone will generate more dopamine and make it easier to do the hard work next time.

back in 2019 i was on top of the world my strength was going up massively i was getting heavier and bigger week on week hitting pr frequently i was in one of those periods were everything just seems to be going right but as you can probably guess from the thumbnail and title it all came crashing down one late night at the end of a back session i said fuck it lets do a few sets of deadlifts to finish but on the final rep of my final set (sound effect) i entered snap city i dropped the weight mid rep after a sharp pain in my lower back cut me off i unracked my weight and hobbled home with my tail between my legs i went straight to bed to lie down and woke up the next morning barely able to move i eventually was able to walk around but i couldnt even do a body weight squat or deadlift without pain i also couldn't sit for periods over 20 minutes this went on for about 2 years with me reinjuring myself a few times doing everything wrong and eventually seeing a physiotherapist to the point im at now where i can squat deadlift and sit again with just some small maintenance that i probably should have been doing anyway for prevention so in this video im going to be going over the 5 things i would do to prevent and fix lower back pain.

I recently made a video on cold exposures effects on fat loss. For that video I took a cold bath and while it was uncomfortable after the bath I felt amazing. So I decided to challenge myself to 30 days of cold shower. And it changed my life

does cold exposure lead to greater fat loss in this video we look at the science of cold exposure and its effects on calorie expenditure and the different fat cells to see if cold exposure can help with obesity.

you wanna know how to build a body like Arnold, Zzyz, David laid or Me here's my 7 tips for building your aesthetic physique 0:00 intro 0:27 tip 1 0:44 tip 2 1:09 tip 3 1:37 tip 4 2:01 tip 5 2:36 tip 6 3:18 tip 7 4:14 conclusion

is there any negative connection between marijuana and bodybuilding? Does smoking pot in moderation have any direct physical effects on the body's muscle building and fat burning processes? I'm not here to advocate that anyone smoke or not smoke pot, and my only goal here is to give the objective facts as I see them. Also keep in mind that we're specifically discussing bodybuilding and marjiuana here and nothing else. Whatever other health effects it may or may not have are beyond the scope of this post. 0:00 - intro 0:09 - testosterone 0:36 - effects on power 1:37 - inflammation 2:07 - munchies 2:39 - sleep 3:29 - conclusion Study Citations - Kennedy MC. Cannabis: Exercise performance and sport. A systematic review. J Sci Med Sport. 2017 Sep;20(9):825-829. doi: 10.1016/j.jsams.2017.03.012. Epub 2017 Mar 21. PMID: 28392338. Thistle JE, Graubard BI, Braunlin M, et al. Marijuana use and serum testosterone concentrations among U.S. males. Andrology . 2017;5(4):732-738. doi:10.1111/andr.12358 https://pubmed.ncbi.nlm.nih.gov/28392... https://www.ncbi.nlm.nih.gov/pmc/arti...