Circadian Rhythm Resources Asprey, D. (2019). Super Human. Newbury House Publishers, U.S. Breus, M. (2016). The Power of When: Discover Your Chronotype and Maximise Your Potential. Random House. DiNicolantonio, J., & Land, S. (2020). The Immunity Fix: Strengthen Your Immune System, Fight Off Infections, Reverse Chronic Disease and Live a Healthier Life. Independently published. DiNicolantonio, J., …
Author Archives: Jay Downes
The Ultimate Sleeping Cheat Sheet
The Ultimate Sleeping Cheat Sheet Contents Sleep Stages Wakefulness Meditative N1 N2 N3 REM How Much Sleep Do You Really Need? Sleep Needs by Age Changes in Sleep Habits that Can Occur as You Age Circadian Rhythm A “Typical” Circadian Rhythm Timing Chronobiology Tools for Upgrading Sleep Setting Up Your Bedroom Darken, bed quality, electromagnetic …
The Circadian Rabbit Hole
The Circadian Rabbit Hole To be explored… Topics listed below are ideas that are yet to be summarized. Dreams. Lucid dreaming. As fun as it may be, I find it hard to believe that training your brain to have greater executive function and control during a period of rest is conducive towards a well-rested sleep. …
Sleep Optimization
Sleep Optimization What follows are suggestions from Matthew Walker, Andrew Huberman, Ben Greenfield, Metabolic Autophagy & The Immunity Fix (Siim Land and James DiNicolantonio) and the Biohacker’s Handbook (Olli Sovijärvi, Teemu Arina, Jaakko Halmetoja). Feel free to pick and choose examples from this list to try improving your sleep quality and sleep schedule. Matthew Walker and Andrew …
Breathing Resources
Breathing Resources Enter the OHM – Intro Course. (n.d.). Optimal Health Model. Retrieved March 11, 2023, from https://www.optimalhealthmodel.com/courses/enter-the-ohm-free Greenfield, B. (2020). Boundless. Victory Belt Publishing. Hof, W. (2020). The Wim Hof Method: Activate Your Potential, Transcend Your Limits. Random House. Huberman Lab. (n.d.). Huberman Lab. https://hubermanlab.com/ Litchfield, P. M. (2021). Are You Overbreathing? Shambhala Mountain Center Graduate …
The Breathing Rabbit Hole
The Breathing Rabbit Hole Breathing Beyond the Basics Most people stop at the surface. This section is for those who want to go deeper. Breathing isn’t just about survival. It regulates hormones, circulation, nervous system balance, and even consciousness. Yet, most people never consider how they breathe, why it matters, or what they’re leaving on …
Breathing Downregulation
Breathing Downregulation Why and How Would We Use These Exercises? Downregulation is the process of reducing excitatory nervous system activity during times where a calm and collected mindset would be of greater use. This is especially useful when we feel scatterbrained or overwhelmed. These exercises are particularly helpful for those of us that have issues …
Breathing Upregulation
Breathing Upregulation Why and How Would We Use These Exercises? Upregulation is essentially the process of preparing the nervous system for an excitatory event. This is especially useful for the sorts of occasions that require intense focus and high performance. This way, we are less distracted and prepared for action. While most of us …
Breathwork Basics
Breathwork Basics The Benefits of Breathing Breathing is essential. Ground-breaking stuff, right? Whether we are conscious of it or not, we breathe somewhere between 20,000 and 30,000 times per day. The way we breathe directly affects our physical and mental health, athletic performance, emotional intelligence, stress management, and even longevity. This seemingly autonomous process plays …
The Oxygen Advantage: The simple, scientifically proven breathing techniques for a healthier, slimmer, faster, and fitter you
The Oxygen Advantage: The simple, scientifically proven breathing techniques for a healthier, slimmer, faster, and fitter you Author: Patrick McKeown Topics: Breathing All information is attributed to the author. Except in the case where we may have misunderstood a concept and summarized incorrectly. These notes are only for reference and we always suggest reading from …