Sleep: the foundation of human optimization 1) Best steroid: sleep 2) Best antidepressant: sleep 3) Best energy drink: sleep 4) Best hormone regulator: sleep 5) Best recovery method: sleep 6) Best “bio hack”: sleep 7) Best immunity pill: sleep No magic pill can replace sleep!

Motion sickness: Disagreement in your visual input and how you are moving in the world When you are looking at your phone(no motion) in a car(lots of motion) you are confusing your vision Sitting in front seat/driving helps brain predict/synchronize movement with your vision!

Want to calm down in minutes? Implement the physiological sigh Two quick inhales through the nose followed by one long exhale This type of breathing offloads carbon dioxide which allows you feel calmer immediately People crying naturally do this to calm nervous system down!

Big meals🍔🍟 Digesting food requires lots of energy and blood to break down foods. If the meal is too big than you are recruiting blood to the digestive tract which takes away from major systems such as brain, crashing energy. Avoid this fatigue by eating to 85% full!#health

Reading Reading books allows us to articulate better. Even when we read something silently in our heads, we are actually speaking those words at a very low frequency inside our mind. With reading your speech patterns will flow more naturally (less stutters, less umms)

Nutrition label The DV percentages show what’s a healthy consumption for a 2,000 calorie diet of a given nutrient. Adjust according to your diet. A good rule is the more ingredients listed, the worse it is for you. Single ingredient foods don’t have preservatives added. 🥗

Easiest way to cool/warm your body Glabarous skin: non hair skin, heat/cold on skin goes straight from artery to veins. There aren’t capillaries in these areas which slow heat transfer Where on body this skin is? 1) palm of hands 2) upper half of face 3) bottom of feet

Gym tip Set your playlist or queued songs before entering the gym This will keep you more intentional about the exercise you are doing Will lead to quicker and more effective workouts Resistance training for more than 75 min can impede recovery by spiking cortisol 💪🏽

Dark side to sugary drinks Sugar in liquid reaches the brain centers faster than sugar contained in foods Leads to big spike in blood glucose, and then large sugar crash Analogy would be crack(sugary drinks) to cocaine(sugar in food) while both addictive one more than other

What are you trying to optimize? Would you rather look like you are strong(hypertrophy) or actually be strong(strength)? Strength: 1-5 reps Rest time between sets: 3-5 min Hypertrophy(bigger muscles): 8+ reps Rest time: 30-60 sec Mix of both: 5-8 reps

Exercise: purposely stressing the body (release of cortisol gets body ready to move) If cortisol levels persist for too long can diminish energy Breathing after workout lowers level of arousal, limiting waste of energy. Starts recovery process Deep inhale/exhale (3-5 min)🧘‍♂️

If you can consciously contract a muscle intensely statically, that muscle will be used more lifting Contractibility mainly influenced by sports played growing up One reason for body disproportion Practice contracting muscles that are underdeveloped, translates in gym💪🏽

48 hour rule 💪🏽 If you are working in the 8-15+ rep range(hypertrophy) per set you need to allow for muscle protein synthesis to occur Good rule is give 48 hours in between lifting same muscle group Doesn’t apply to strength or power lifts(4 reps or lower) Questions⬇️

Proud of my little brother’s dedication & hard work, excited to see you ball this season. Keep working youngin🙌🏻 Luke Penick