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Surprising 7 books that help you lose weight

Hi Folks!

Got a Surprise for you!

Not 1 …

Not 3 …

7 … That’s right … Seven books that will help you lose weight!

 

Sure you want to get started cause summer IS here.

First is Meditations by Marcus Aurelius —

MA

Aurelius was one of the great emperors of Rome, known to many as the Philosopher King. But despite being the most powerful man in the known world, he struggled with all the same things you and I do. This book, which was never supposed to be published, is a journal of his thoughts on struggle, adversity and dealing with pain. It’s a cornerstone of Stoic philosophy, which can help you detach from life’s less important things (like messing up one night on your diet) and puts all of life into perspective. As a practicing Stoic, I recommend this book to anyone embarking on a new endeavor in life.

Second is Mindset by Carol Dweck —

Mindset

Mindset is a simple idea discovered by Stanford University psychologist Carol Dweck in decades of research on achievement and success—a simple idea that makes all the difference. In a fixed mindset, people believe their basic qualities, like their intelligence or talent, are simply fixed traits. They’re wrong. In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work. A growth mindset creates a love of learning and a resilience that is essential for great accomplishment and success at any endeavor — including your diet!  Teaching a growth mindset creates motivation and productivity in the worlds of business, education, and sports. And now, it will enhance your relationship with food and yourself. When you read Mindset, you’ll see how.

Third is The Power of Habit by Charles Duhigg —

Power of HABIT

Pulitzer Prize–winning business reporter Charles Duhigg takes us to the cutting edge of scientific discoveries that explain why habits exist and how they can be changed. The key to being successful at just about anything is understanding how habits work. As Duhigg shows, by harnessing this new science, we can transform our health and our lives.

Fourth is The Art of Learning by Josh Waitzkin —

Art of Learning

Waitzkin is the chess prodigy about which the movie Searching for Bobby Fischer was created. He’s also a world champion martial artist. In this book, he breaks down everything he’s discovered about how to learn more quickly and how to go from average to elite in any discipline. He explains in clear detail how a well-thought-out, principled approach to learning is what separates success from failure. Waitzkin believes that achievement, even at the championship level, is a function of a lifestyle that fuels a creative, resilient growth process (hello growth mindset!). Rather than focusing on climactic wins, Waitzkin reveals the inner workings of his everyday method, from systematically triggering intuitive breakthroughs, to honing techniques into states of remarkable potency, to mastering the art of performance psychology. Through his own example, Waitzkin explains how to embrace defeat and make mistakes work for you. This is so important as you learn how to master a new lifestyle and your diet: making mistakes is part of the process, so grow comfortable being uncomfortable! 

Fifth is  Mastery by Robert Greene —

Mastery

The book crystallizes lessons from the world’s most prolific artists, scientists and entrepreneurs, then distills their teachings into actionable insights that you can directly about to learning the process of mastering your diet. I like to think of healthy living as a skill that you can train. Just like a new piano player who wants to learn how to play the piano, if she’s serious she’s going to recruit the instruction and discipline of an expert, and every day she’s going to show up and move her fingers up and down the keys, take instruction, learn how to read the music, and develop a new language internally to relate to the piano. That’s exactly how we’re going to approach your diet. Like learning the piano. Which is why understanding the path toward mastery is crucial to your learning.

Sixth is Deep Work by Cal Newport —

Deep Work

Taking all the above books into account, Newport, a PhD professor at Georgetown (represent!), synthesizes the concept of focus. Why is it that some creatives and professionals can get volumes of work done at a high level, while others can barely struggle to get anything done at all? Does all of society just need more Adderall, or are we  misunderstanding some fundamental ideas about focus? Cal goes deep. There’s only so much time, attention, money, and energy we have to spend on life’s pursuits. Success requires effort and concentration, and that’s not a bad thing. Better to spend your resources and energies on what you really care about, like mastering your diet and repairing your relationship with food.

Last but not least is ….

Seventh, The Untethered Soul by Michael Singer —

Untethered Soul

Who are you? When you start to explore this question, you find out how elusive it really is. Are you a physical body? A collection of experiences and memories? A partner to relationships? Each time you consider these aspects of yourself, you realize that there is much more to you than any of these can define. Spiritual teacher Michael Singer explores the question of who we are and arrives at the conclusion that our identity is to be found in our consciousness, the fact of our ability to observe ourselves, and the world around us. By tapping into traditions of meditation and mindfulness, Singer shows how the development of consciousness can enable us all to dwell in the present moment and let go of painful thoughts and memories that keep us from achieving happiness and self-realization. Remember this and remember it forever: “you are not your thoughts inside your head, you are the witness behind those thoughts.”

 

There you go!

Hope a few of these sparked your interest.

I invite you to dedicate some time to your growth this year.

Books are a great way to start.

Let me know: What’s ONE book that’s completely changed your life?
Always looking for good reads!
Stay Boundaryless!
ENJOY LIfe

Vivobarefoot a Truly Functional Shoe

About Vivobarefoot Primus Knit Review – An Urban Functional Shoe

tested By Adam Sinicki on June 7, 2019

See more about this amazing shoe at bioneer.com

The Vivobarefoot Primus Knit is a new minimalist shoe from Vivobarefoot, that can help improve overall foot strength and mobility, while also improving numerous other aspects of your general health and your performance.

Vivobarefoot-Primus-Knit-Review-3-768x432

In this Vivobarefoot Primus Knit review, I’ll be discussing the Vivobarefoot Primus Knit itself, while also talking slightly more broadly once again on the topic of barefoot training and minimal footwear in general.

The Shoe

To start then, the Primus Knit is a shoe with all the trappings of a good minimal trainer. That means you’re getting a near non-existent heel-toe drop, a wide toe box, and a very slim sole. The Knit does not skimp on any of these things and instead opts to go all-in. While I couldn’t find an official number, it appears that there is absolutely zero heel here, greatly encouraging forefoot running.

Likewise, there is a ‘performance’ insole which is 3mm, but this is hardly noticeable and can also be removed entirely if you want to get even more feedback from the ground. And the toebox is also huge, giving you plenty of room for toe separation and splaying.

You’re getting a near non-existent heel-toe drop, a wide toe box, and a very slim sole

To wear, the Knit is extremely comfortable. The stretchy fabric hugs the ankles in a way that is almost as enjoyable as wearing slippers. I often get in after a day out and don’t feel any need to take them off. Likewise, when going for long walks I’ve had no complaints – no chaffing, rubbing, or blisters even when trekking several miles uphill in the boiling sun on a recent team-building trip to Bath with Android Authority. The knitted ‘sock upper’ keeps your feet cool too.

Perhaps the only slight complaint is that the inner sole can occasionally feel a bit rough on the bottom of your foot. You do have the option of removing that though, and honestly I tend to forget about it after the first few minutes.

So, these are great to wear, but from what I can gather that’s not really the main emphasis of this shoe. Rather, what is unique about the Knit among other minimal shoes, is that it also looks pretty good – and not like a weird glove on the foot. What’s not knit is leather, and this gives it a more premium feel that looks great with smart jeans or even smart trousers. The white soles and brand reputation though means it feels equally stylish in the gym, ensuring that you can wear these throughout the day and feel classy doing so. That’s quite an achievement for a shoe that is built primarily for performance.

Perhaps the only slight complaint is that the inner sole can occasionally feel a bit rough on the bottom of your foo

It also suits me perfectly, as someone who like to stay in trainers all day so I’m ready to hurdle a railing on a whim, or hit the gym without needing to change. It’s why I liked my previous Adidas Pure Boosts so much, and the leather makes this even better suited to the job.

Performance

The PTO5 ulra-thin puncture resistant layer found on many of Vivobarefoot’s is present and correct here, meaning that while you might feel as though your foot is much freer, you still aren’t in any danger of cutting your foot on glass or sharp stones.

But that freedom is really liberating. The first time I wore a minimalist shoe (the Five Finger shoe, also from Vivobarefoot), I was blown away by how much it helped my parkour. Balancing along a beam is so much easier when your foot wraps around the surface, and when you can feel each contraction in your foot.

Vivobarefoot-Primus-Knit-Review-3-768x432

But even when you’re not monkeying around, feeling different textures under foot provides more information about your surroundings that’s just interesting. And the way your foot contorts around anything you step on, means that your odds of twsting an ankle are markedly reduced.

Walking like this is a little more tiring for your feet at first, but this is a very good thing. It means your feet are working as nature intended, and with more muscle developing down there, you can also expect to enjoy a healthier gait and improved metabolism.

I posted to Patreon recently, discussing the difference of launching off your big toe versus your other toes during a jump – how this actually utilized slightly different muscles. These are things that don’t matter when it feels like there’s a wedge of foam between your foot and the tarmac.

Vivobarefoot-Primus-Knit-Review-3_1-768x432

For running and training, the Knit performs similarly well, though this perhaps isn’t it’s absolute forte. Minimal shoes of course force you to hit the ground with the ball of your foot, which is a more correct technique and more useful for preventing injury. When lifting weights, being able to dig your toes into the ground actually does make a difference, and can even help you to improve glute activation among other things.

I should point out that it’s important to build up to minimal footware. I went sprinting in my first pair years ago and ended up busting my knee. This is easy to do when you’re hitting your foot on tarmac and you’re used to having a ‘cushioned ride’ when running. Having more gradually eased myself in following my recovery, I am having no issues now. Make sure you take your time with it, and this shoe should ultimately prove therapeutic in a wide number of ways.

pixlr_20190603160410643-301x301

But it’s not the perfect shoe for performance and health. The toe box here is not only wide, but long. And that means that there’s a bit of empty shoe at the end which could potentially get in the way. This would be especially true when trail running, where it’s easy to imagine the shoe getting caught under a root leading to a nasty fall.

Moreover, I’m not sure I’d feel comfortable running through thick mud in this shoe. The leather is just too pretty for that, and there’s no waterproofing to speak of.

Vivobarefoot Primus Knit Review

That’s fine though really. This is marketed as an urban shoe, so that’s precisely the function it performs. And in all honesty, it’s not training that forms habits: it’s everything you do in-between. It’s how you spend the 90% of your time when you’re not working out. A shoe like the Primus Knit is primarily for those times, but doubles nicely as something you can bring to the gym and occasionally on a run.

Foot-Training-768x432

My only advice is that if you want something that is primarily for training, you might do better with the Primus Trail (which I may purchase in future). Or perhaps you could save yourself a lot of money by getting a pair of Feiyues to wear while training and some regular trainers the rest of the time.

For those that want to go all in on minimal footware as a lifestyle choice though? The Primus Knit is an awesome shoe.

Crow-Pose-768x317

If you found this Vivobarefoot Primus Knit review helpful, and you like the sounds of the shoe, then you can order a pair from this link. He’ll earn a little commission and it will help out the site… so thanks!

Hope you try out the Vivobarefoot shoe while enjoying becoming Boundaryless!

Succeed in your Health, Wealth, and Relationships

MDM

Folks, how’s your health, your wealth, your relationships?
There is a great book out that helps people in their health, wealth, and relationships to become 3D in business and life to have a Real Impact on others! 😀

See more here by Nicholas Bayerle

-https://www.amazon.com/Modern-Day-Business-Man-Sacrifice/dp/1948787776/ref=sr_1_1?crid=3L8ZUB7LCQF0I&keywords=nicholas+bayerle&qid=1560571276&s=gateway&sprefix=Nicholas+Bayerle%2Caps%2C404&sr=8-1

Incidental Exercise How much Should I do to Overcome Sitting all day?

Woman sitting working

“Take a movement break every 30 minutes, say experts. No matter how much you exercise, sitting for excessively long periods of time is a risk factor for early death, a new study published Monday in Annals of Internal Medicine found.”

 

Fit couple exercising

I didn’t buy into this idea 100%.

It didn’t make sense to me that an intense 60-90 minute exercise session wouldn’t be enough daily exercise to offset sitting.

It turns out that you CAN offset the negative effects of sitting with daily exercise sessions.

Recent research shows that if daily exercise sessions are long enough, you can sit without guilt.

I will discuss this after a quick summer beach break.

 

couple running on beach

 

The advice of the “experts” was to either stand while working -or- get up every 30 minutes throughout the day.

 

I knew this was NOT going to happen for me, so more than anything I was HOPING that these findings were incorrect.

 

I explored the popular idea of treadmill desks…

 

…and standing desks.

 

(Working on a computer while standing seems like some sort of punishment to me.)

 

Desk Standing

 

I spent over 10 + years on my feet working in retail and managing a local store.

 

 

Enjoying some freshly brewed coffee with colleagues helped but still….

 

woman enjoying drinking coffee

 

During the holidays I would work 60 + hours per week, mainly on my feet.

 

By the end of the workday…

 

My feet would hurt so much that I would have a slight limp.

 

I was always jealous of my friends with office jobs.

 

(Sitting while working still doesn’t even feel like work to me.)

 

Sexy secretary

 

 

 

 

Now that I’ve FINALLY earned my chair, I’m not going down without a fight.

 

 

na-man-im-not-going-down-without-a-fight

 

 

 

Sitting may take my life, but it will never take away my frrreeeedom!

 

 

FREEDOM

 

I have nothing against standing desks or treadmill desks.

 

But asking me to stand all day is like asking a survivor of a shark attack to surf in Port St. Johns in South Africa (world’s deadliest beach for shark attacks).

Port St. Johns in South Africa (world’s deadliest beach for shark attacks) 2

 

I can’t be the only person with standing PTSD.

 

So thank goodness for this recent information…

 

Research Shows That 1 Hour of Moderate Exercise Wipes Out All the Negative Effects of Sitting All Day and if you can get some fresh air it’s even better!

 

I can hear the women saying but I don’t want to look like a bulky guy!

 

Healthy FM

 

This is a metanalysis of 13 prior studies…

Over 1 million people were followed for 2 to 18 years.

 

The subjects were mostly over the age of 45.

 

During the study period, 84,600 people died.

 

Here’s a brief summary of the findings of the study.

 

People who sat for 8 hours or more and who got less than 5 minutes of exercise per day had a 59% increased risk of early death.

 

Sitting all day at office

 

Those who sat for 8 hours, but who exercised for 25-35 minutes per day had about a 30% increased risk of early death.

 

The people who exercised for 1 hour or more EVERY day were able to eliminate the risks of sitting for more than 8 hours.

 

 

That confidence of knowing you’re doing something GOOD for your body.

 

Healthy

 

*If you can’t get in 1 hour of exercise per day, it is recommended that you sit no more than 4 hours per day.

 

One hour may seem like a lot of exercise per day.

 

But…

 

I’ve been pushing my friends and those I know to workout at least 3 days per week along with including daily activities like walking for many years.

 

Ordinarily, I recommend to my friends for working out, to do activities such as isometrics, bodyweight, or gym sessions at least 3 days a week and staying active on the other days with walking, or something you enjoy doing (in summer it’s biking or swimming for my family).

 

Good workout

 

I DO think intensity matters. Enjoy breaking a sweat!

 

I’m not saying that you need to train all-out for 60-90 minutes.

 

I think at least a part of the workout should get the heart rate up.

 

I like to follow my lifting session with about 30 minutes of strategic cardio to accomplish this.

 

 

If you do circuit training or CrossFit type of lifting, this works as well.

 

At the gym

 

 

There is also a time element involved.

 

I don’t believe you can get the same benefits by training “really hard” for 30 minutes.

That could prove to be a deadly shortcut.

 

I’d even recommend more than 60 minutes per day for people who sit all day or watch a lot of TV.

 

Not only is daily exercise healthy for you, it will transform your body.

(Yacht bods don’t happen by accident.)

 

a YB

 

Our bodies feel and look their best with 1+ hours of exercise per day.

 

 

(You were destined to look like a Bond Girl or Bond)

 

Bond people

 

 

Don’t fight against your healthy & sexy destiny … that Bond look can be yours.

 

Bond look

 

Being health shows no matter what you wear – a Quite Confidence

 

So …Is Sitting becoming the New Smoking?

 

ONLY for those who don’t have a daily exercise routine.

 

Enjoy life through movement – Become Boundaryless!!

 

Daily Fit

Incidental Training could save Your Life!

Incidental Training: Everything Can Be Training

By  on March 11, 2019

I saw an interesting documentary on the BBC a while ago called ‘The Truth About Slim People’, that followed the lives of slim people to see what they did differently from their larger counterparts. These people didn’t eat particularly carefully, or stick to any exercise regime, and yet they never seemed to gain weight.

Meanwhile, some people who count every calorie still don’t seem able to shed the pounds.

While I discussed some possible reasons for this in a previous video, the idea that this program honed in on was that the slim people were simply more active throughout the day. They would walk more, they would bob their leg, and they would take the stairs instead of the elevator.

This concurs with an interesting theory that our body will automatically seek a state of homeostasis and therefore prevent us from losing weight. Ever noticed how your weight doesn’t fluctuate on a week-to-week basis much? That’s probably because your body ramps up and down activity in order to adapt to the amount of calories you consumed that day.

Eat a little more, and you might find that you think harder (that’s right: thinking burns calories), you move a little faster (perhaps there is a spring in your step as you bound up the stairs), you shiver more, and your metabolism ramps up.

Conversely though, on days where you didn’t quite get as much to eat, you might find yourself crashing out early on the couch, lowering your resting metabolic rate (study), and tossing and turning less when you sleep. Your body has reached a state of healthy homeostasis and it requires a pretty big jolt to break this comfortable equilibrium.

Use a fitness tracker and you might be forgiven for thinking that the workout you just did helped you to burn a ton of calories. 180 in an hour is roughly an average for weightlifting for instance. The problem is that we often forget to deduct the calories we would have burned that same hour by just doing nothing. That’s probably around 50. Meanwhile that really you only burned an additional 130 calories – less impressive. That’s like a four finger KitKat.

The point of all this is that when it comes to health and particularly weight loss, the amount of movement you do throughout the day is probably more important than the amount of effort you put in down the gym for an hour.

More Reasons to Move Regularly

And this makes sense too when you consider our evolutionary background. In the wild, we would not have spent 95% of our time inactive, and then attempted to blow all of our energy in a single hour of intense weight lifting! Is it any wonder that this often leads to injury?

Sitting all day is actually immensely destructive for our health and has been linked with all kinds of health problems. According to widely reported research conducted a couple years back, sitting increases your chances of suffering from a wide range of diseases. In the study, Brazilian researchers looked at data from 54 countries and found that across the board, sitting for more than three hours was linked to 3.8% of deaths from all causes. The conclusion? That restricting sitting to less than three hours a day could increase your lifespan by an average of 0.2 years!

Another piece of research looked at information from across 47 previous studies and found that sitting raised the risk of cardiovascular disease, cancer, type 2 diabetes and ‘early death’ (cardiovascular disease and cancer will do that…). What’s more, this held true even for those that exercise regularly. In other words, you can’t ‘undo’ a lifetime of sitting by hitting the gym a few times a week. Physical activity helps but only to a small degree (those that are physically active are 30% less likely to die but they don’t get let off the hook!).

Another study conducted by a team from the University of Queensland in Australia had even more morbid findings. They found that on average, each hour of sitting in front of the television would reduce the life expectancy of adults by 22 minutes!

In another study, a team at the University of Queensland in Australia analyzed data on the television- viewing habits of 8,800 Australians. They calculated that each hour of television correlated with 22 minutes off the average life expectancy of an adult older than 25.

Remember that correlation does not mean causality! And I certainly wouldn’t put too much stock in these findings… but still, it’s definitely an interesting point to consider.

There are more reasons to move regularly too. Doing so, for instance, can help to combat anxiety (study), boost executive function (study), and reduce blood pressure and other markers of poor health.

The Solution: Incidental Exercise

So what is the solution?

One answer is ‘incidental exercise’. This refers to the exercise that you do throughout the day and typically encompasses things like ‘taking the stairs instead of the elevator’ or carrying shopping to your car.

If you’re struggling to lose weight, then take a look at your daily routine and ask yourself how much activity is involved. If you drive to work, sit at a desk, then come home and sit on the sofa… then you have room for improvement!

Incidental exercise is really about making healthy choices throughout the day: doing things like getting off the bus a stop early.

You are simply making the conscious decision to move more, thereby overriding your body’s attempt to maintain homeostasis. If you set yourself reminders to move or use tricks like standing desks, then you can reduce the amount of time you spend sat down.

Take a look at your routine and find places where you could easily insert a little more activity without making yourself overly tired or sweaty.

You can even set yourself easy little goals – such as doing ten press-ups every hour, on the hour. You’ll be surprised at how much lighter, more energetic, and less stressed you feel.

The Next Level: Incidental Training

But we can take this a step further with what I like to call ‘incidental training’. I assumed this was already a thing, but looking around I couldn’t find any reference to it.

The idea behind incidental training is simple: you’re going to integrate actual training into your routine – so that you aren’t just doing a single workout a day, but are also distributing shorter ‘micro workouts’ throughout your day.

Examples might include performing single legged calf raises off a curb while waiting for a bus, or performing an isometric curl against some railings. I use calf raises while bouncing my baby to sleep, and I play a game with here where I hold her in the air and perform sit-ups. You might keep a grip trainer by your kettle and use that whenever you’re waiting for the water to boil. Or you might perform some stretches in the shower. You can curl shopping bags and suitcases, or you can do a pistol squat down to the ground the next time you need to pick something up that you’ve dropped.

Another old trick is to leave a piece of equipment somewhere and then use that every time you go past. A lot of people do this with a pull-up bar – performing chin ups or pull ups every time they walk through their doorframe.

Or how about doing a very short 5 minute run around the block before lunch?

Does this work? What about overtraining you ask?

The answers to both these points depend on the type of training and what your goals are.

Studies show that micro workouts involving cardio are sufficient for increasing cardio fitness to some degree and that they actually help to improve adherence. Beyond a basic level of fitness though, you’re likely looking at HIIT sessions, which are still very intense and will leave you sweaty and panting for a good while.

It is possible to encourage growth in your muscles in a short space of time by using intensity techniques like drop sets to flush them with metabolites and cause muscle damage. Target a single muscle group, do a couple of drop sets, and in 10-15 minutes you can get a decent burn going that will equate to growth the next day. But doing this repeatedly throughout the day will take time, leave you sweaty, and potentially prevent recovery.

Lifting a very heavy weight on the other hand for just a couple of repetitions is even more likely to be effective in increasing your mind-muscle connection, your correct movement patterns, etc. Again though, there is some risk of burning out your CNS here, and of introducing injury. And it’s hardly convenient!

So we need to be strategic.

High rep and high weight work can be useful throughout the day as a way to ‘top up’ your training, to make up for shorter or missed workouts, or to feed the muscles with enhanced blood flow, to encourage recovery and growth. You can trigger significant changes in a short space of time, as long as you have been training long enough to know what triggers your body to change.

This is one way I’ve been coping with the lower energy levels and reduced free time that comes from being a parent.

Likewise, by using lighter weights and body weight, you might be able to benefit from what is known as ‘greasing the groove’ – as described by Pavel Tsatsouline. This means that you’re repeating a movement over and over again, so as to improve your ability to perform that movement correctly. This applies in golf where overtime your swing becomes more and more perfect.

But seeing as ‘strength is a skill’, you can see the precise same benefit by performing very light deadlifts if you keep a barbell in your garden. Pull-ups are also a great example, as are things like attempting handstands or planche. Keep some parallettes by your TV and have a go every now and then throughout the evening. You’ll be reinforcing neural connections through a process called myelination, thereby improving the efficiency of the movement, and thereby the strength.

Practising pistol squats

Better yet: why not try using overcoming isometrics to increase neural drive (static contractions where you push or pull against something without moving), or the concentric-only exercises I talked about in my work capacity video. In short: removing the eccentric portion of the movement that often incurs the most muscle damage and inflammation means that training is less likely to impede your subsequent workouts.

That’s why the aforementioned example of squeezing a grip trainer while the kettle boils is perfect.

Look for ways to insert incidental training into your routine to complement your current program, and you could see significant strength, size, and endurance gains.

Training Other Things

The other thing to remember is that weightlifting is not the only kind of training. I talked about a training program for the mind the other day, and discussed ideas such as performing mental arithmetic to boost working memory. You can easily do this while doing other mundane tasks.

Or how about engaging in a little ‘mindful ironing’ – meaning you focus 100% on the ironing to turn it into a form of meditation!

Flexibility is something that can be practiced anywhere, any time. Again, stretching in the shower is ideal, as is stretching before bed to improve sleep.

Or what about throwing a few punches next time you’re watching TV?

Why walk somewhere when you can jog? Or jog backwards and develop your legs and coordination in a whole new way? Who cares what people think.

Why stand when you can stand on one leg and improve your balance?

Why write when you can write left-handed?

Why go through the gate when you can jump over it?

EVERYTHING can be training.

Closing Thoughts

Whether your aim is to get the blood pumping and improve your health with a little more light activity throughout the day, to squeeze training in around an intensely busy schedule, or to improve a specific skill; incidental training is an excellent option. For me, this was the only way to add flexibility training into a hugely packed regime! Let me know in the comments down below how you turn everyday activities into convenient workouts.

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About the article writer Adam Sinicki

Hi there! My name is Adam Sinicki, I’m an entrepreneur, psychology graduate and amateur bodybuilder interested in fitness, self-improvement, technology, and transhumanism. I run an online business (NQR Productions) which allows me to live the lifestyle I want: getting time to hit the gym and to work on my projects and apps. Stick around and I’ll be sharing my experiments and adventures in brain training, bodybuilding, productivity, business, and technology.

Building an Awesome & Affordable Home Bodyweight Gym — The Bioneer

As most of you know by now, my wife and I are currently expecting our first child. In fact, she was due in several days ago, so she could arrive at literally any moment now. 1,184 more words

via Building an Awesome & Affordable Home Bodyweight Gym — The Bioneer

Using Binaural Beats For Sleep

 

Using Binaural Beats For Sleep

 

We’re constantly experimenting on how we can get the best night’s sleep ever. Recently, we’ve been trying binaural beats for sleep and we think this could be the next big thing in sleep hacking.

If you want to experience relaxation, restorative sleep and a reduction in nighttime anxiety without reaching for the medicine cabinet, it’s definitely worth researching the question, do binaural beats work?

We’ve compiled everything that you need to know about binaural beats, where you can get them and whether they might work for you.

So .. What are Binaural Beats?

First things first, you’re probably wondering what on earth binaural beats actually are.

They’re a form of brainwave entrainment that are delivered through audio tracks, that you have to listen to using headphones.

These tracks are composed of two tones of different frequencies, with one tone being heard by one ear and the other tone to the other ear.

The difference in frequency between these two tones creates the illusion of a third tone called the binaural beat. The difference between the tones has to be less than 40 Hz in order to create a binaural beat.

The binaural beat’s frequency is the difference between the initial two tones. So, for instance, if you were listening to an audio track with two tones of 490 Hz and 500 Hz, the binaural beat that you would hear would be 10 Hz.

This 10 Hz frequency influences your brainwaves and sees them mimic the 10 Hz frequency of the binaural beat.

Different frequency brainwaves are associated with different behaviors and feelings in the human brain so you can choose binaural beat audio tracks that promise to stimulate certain experiences and moods.

Here is a basic summary of how you can expect to feel at different brainwave frequencies:

Type of Brainwave Frequency Associated Behaviors
Delta Waves 0.1 to 4 Hz Deep, slow wave sleep
Theta Waves 4 to 8 Hz Meditation and hypnosis
Alpha Waves 8 to 14 Hz Relaxed mental state
Beta Waves 14 to 30 Hz Active thinking and concentration
Gamma Waves 30 to 50 Hz Maximum sensitivity, conscious experience, transcendental meditation

Here’s a handy chart …

So you can see, if you’re using binaural beats for sleep, you’d want to choose audio tracks that produce beats of under 4 Hz — or possible between 4 to 8 Hz if you were looking to meditate.

A person using binaural beats for focus and concentration would listen to audio tracks of a binaural beat between 14 to 30 Hz.

Do Binaural Beats REALLY Work?

 

Whether binaural beats actually works is a cause for debate.

Many people have had great experiences with binaural beats for sleep and other purposes. Others are a bit more skeptical.

There is a consensus in the scientific community that listening to a sound in each ear produces a third sound.

It has been found that brainwaves can alter in response to such stimuli, which can therefore affect the mental and emotional state of the person listening.

Sceptics claim that as humans rarely hear frequencies below 20 Hz, researchers are likely over emphasizing the benefits of binaural beats.

The concept of entrainmenttwo different oscillating beings mutually influencing each other into the same frequency — has been doing the rounds since the 17th Century so the debate will likely rage on for at least a few more years.

Regardless of the hazy science surrounding binaural beats, plenty of people use and experiment with them anyway, It has been reported that some Olympic athletes use them for relaxation and to achieve a focused mental state before and after sports performance, for instance.

Now – The Binaural Power Nap

Sometimes I suspect that if most people snuck out after lunch and stopped working, it would have no visible impact on national productivity, because for so many people nothing gets done after lunch anyway.

Doses of caffeine (ranging from 1 to 3 cups of coffee) for cognitive tasks and even motor performance has been shown to improve logical reasoning, reaction time, and immune function.

My favorite study, though, is a 2008 British experiment in which they compared a nap, a cup of coffee, and more nighttime sleep, to see what would happen to people’s afternoon energy levels and concentration. The nap—yes, the nap!—won.

Data aside, of all the biohacks in the world, if I had to personally choose to keep only one, it would be my binaural beats.

You can find binaural beats tracks online, especially on YouTube.

Binaural Beats for Sleep

 

 

When it comes to binaural beats for sleep, it’s important to listen to beats that mimic delta waves. Delta waves are the brainwaves your body experiences in deep, dreamless sleep.

Binaural beats can help to move your brainwaves down into their natural delta frequency, which in turn will promote relaxation and improve your sleep.

Insomniacs and anxiety sufferers find plenty of value in using binaural beat audio before bed as they have a calming effect on the mind, but aren’t associated with the same dangers and risks of sleeping pills.

Users frequently report getting off to sleep faster, spending more time in restorative REM sleep, and just generally sleeping longer and deeper. It’s not called a binaural beats deep sleep for nothing!

It’s recommended that you listen to the track immediately before going to bed in order to benefit from the full effects.

Some people choose to actually listen to the track in bed, while using sleep headphones for maximum comfort and safety, in case they drop off to sleep.

Binaural Beats for Lucid Dreaming

 

 

But it’s not just poor sleepers who like to use binaural beats before bed.

Those of us who like to experiment with lucid dreaming find that listening to a binaural audio track immediately before sleep can stimulate incredibly vivid dreams, help us hold onto conscious awareness and help us to remember those dreams upon waking — important tools for the lucid dreamer.

Here’s an example of a YouTube video using binaural beats for lucid dreaming:

Lucid Dreaming Sleep Track (8 Hour Sleep Cycle Track) with Binaural beats and Isochronic Tones

 

The binaural beats tracks designed for lucid dreaming typically shift your brainwaves into the theta frequency of between 4 and 8 Hz. Associated behaviors at these frequencies include light sleep and clarity of thought.

Lucid dreaming often requires a little more effort than simply listening to a binaural beats track before bedtime. We recommend that you use binaural eats in addition to the other tools people use to stimulate lucidity, including dream journaling and reality checks.

Where can I get Binaural Beats?

If you’ve never tried using binaural beats before, YouTube is a great place to start. There are plenty of videos you can browse to give you a better idea of whether this is something you’d like to explore further.

As a word of warning, however, the quality of binaural beat tracks on YouTube is notoriously poor in comparison for paid for and downloaded audio tracks, which are usually of much higher quality and purity.

Two such stores are The Unexplainable Store and I-Doser

Overview of Delta mind Waves & Sleep

 

 

Delta thoughts waves are the lowest and slowest mind waves, carrying a frequency variety of between 1-4Hz. Delta thoughts waves are energetic especially in stages 3 and 4 of sleep.

Sleep stage 3 is known as gradual-wave sleep (SWS), which incorporates delta waves at a great deal much less than 3.5 Hz. At this level you do not produce any reaction to environmental stimuli. Level four is known as REM sleep, in which the sleeper enters Rapid Eye Movement and delta brain waves make up more than 50% of the brain wave interest.

During this time the muscles will feel very relaxed or almost paralyzed and it becomes more and more tougher to wake the sleeper. This sleep diploma is hugely essential in phrases of physical regeneration, but distinctly, at some degree inside the five (average) sleep cycles we’ve each night time the REM level makes up for high-quality 20-25% of sleep time.

So, in case you are waking up earlier than or in the course of the REM sleep, you’re depriving the body of important sleep. You’ll realize if you’ve ever woken up for the duration of the REM sleep, or been unable to get any REM sleep you may experience disorientated, irritable and groggy inside the direction of the day.

How crucial Are Delta Brainwaves

 

Delta brain waves help us achieve essential, restorative sleep with the useful resource of helping inside the manufacturing of HGH (Human Growth Hormone), a hormone that promotes regeneration and recovery inside the body.

Delta brainwaves additionally help reduce the producing of cortisol, which is the hormone secreted when we are under stress. Cortisol is also considered responsible for ageing.

The consequences of a loss of delta brainwaves is satisfactory understood while searching at sleep deprivation in preference to sleep itself. while we do no longer sleep nicely the body feels dead; lacking strength, achy, not able to pay interest, easily burdened and irritable.

We are unable to perform easy duties as easy as normally would be able to do. That is why it is so important to experience at least three to four of the sleep cycles which are so essential, and why it’s a problem for people who sleep lightly and wake constantly at some point of those tiers.

For example, if we deliver two hundred Hz to the right ear and 203.five Hz to the left ear, the thoughts will respond via producing brain waves which occur in the brain that occurs during level three sleep.

 

 

A Final Note

 

To first try binaural beats for sleep it’s as easy as going to YouTube and finding “binaural beats for sleep. However, remember what will help you get the most from it is to unplug from social media, and relax before trying.

Here’s to enjoying a Boundaryless Rejuvenating sleep!