Last time, I omitted the most important part of the media junk food diary; the media junk food. So this time, I’ll also include how many hours I spent on twitter, to hopefully cut down on that. Also, after reviewing the post from March, I remember much more content from the articles/media that I actually wrote about. So this month, I’ll write about every single thing I read or watch, even if it’s just a summary.

Advice to Startup Founders and Employees: Strength Doesn’t Always Come in Numbers (Chamath Palihapitiya)

The index mindset (John Luttig)

  • Very roughly, the index mindset is a preference for diversification & an aversion towards concentrated bets, to minimize the possibility of loss.
  • Luttig argues that recent technology improvements have proliferated the index mindset in markets outside of the stock market, including employment and dating markets.

How Your Nervous System Works & Changes (Andrew Huberman)

Master Your Sleep & Be More Alert When Awake (Andrew Huberman)

Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing

  • I’m not a great sleep haver, and am trying to change that. Feels especially important to learn about since we want to offer a great Sleep experience with Down Dog.
  • There are 3 critical Periods during the day, the first being morning (first 3 hours):
    • Light: Get sunlight in the first 30-60 minutes after waking up (not phone light, no sunglasses). 5+ mins on sunny day, 10+ on cloudy, 20+ completely overcast. Do it 80+% of the time, and make it enjoyable!
    • Temperature: 1-3 minute cold shower when you wake up, increases core body temperature and wakes you up faster
    • Exercise: Exercise 5+ days per week, works well if you pair it with light in the morning.
    • Caffeine: Delay intake 90-120 minutes after waking up to avoid the afternoon crash
    • Food: Avoid eating huge meals early in the day (either fast or eat small meal early in the morning)
    • Pairing techniques & routine will reinforce and train the body to expect routine
  • Second period is middle of the day -> afternoon, or work day:
    • Light: Get some sunlight in your eyes when the sun is low
    • Caffeine: Avoid consuming too much
    • Naps: Fine (optional), but don’t sleep too long/too late that it disrupts night time sleep.
    • Huberman uses the Reveri app, and loves Yoga Nidra, to do Non Sleep Deep Relaxation in the afternoon
    • Exercise: Intense exercise in the afternoon will delay the circadian clock, so slightly worse than morning workout
  • Third period: Late evening (hours leading to sleep)
    • Light: Avoid artificial light of any color, use as little as possible. If you see evening sunset, it’ll offset some negative affects of late artificial light
    • Temperature: warm shower/sauna will cool you off before bed. Make your sleeping environment cooler
    • Caffeine (alcohol, THC, CBD) - Just don’t do it, greatly disrupts sleep
    • Exercise: Avoid (for same reasons as second period)
    • Supplements: Fine (optional) 30-60 before bedtime, avoid melatonin because of dosages. Huberman uses inositol
    • Behavioral tools: NSDR, Yoga Nidra, The Reveri app for getting back to sleep
    • Physical tools: Eye masks work as long as they’re not too tight / too warm, ear plugs work sometimes. Elevating your feet can be beneficial if no acid reflux.
  • Breathing should be nasal; train to breath through your nose while exercising can translate to breathing nasally through sleep.
  • Weekends: Try to be consistent with sleep and wake times, avoid differences > 1 hour. Better to wake up consistently and nap later in the day if the nap isn’t too long. Definitely avoid caffeine 90-120 minutes, it disrupts compensatory/makeup sleep.

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