Happiness Chemistry
You can subdue the "happiness hormones" and take advantage of them, or let them play against you.
How do they play against you? Let’s say, addiction to short-term rewards, such as excessive carbohydrate and processed sugar intake.
👉🏻 You won't notice how addicted you get, while enduring extreme cravings and mood swings periodically.
What will help you reach a steady state: write a page in your gratitude journal, read a couple of pages of a book, drink a cup of delicious tea, meditate for 15 minutes.
Dopamine: get things done / take care of yourself / praise yourself for small accomplishments / eat healthy
Serotonin: consciously manage your mood / meditate / jog outdoors / get out in the sun more often
Oxytocin : play with your dog / hold hands / give compliments / show love in any manifestations
Endorphin : laugh / watch comedy / exercise.
You can subdue the "happiness hormones" and take advantage of them, or let them play against you.
How do they play against you? Let’s say, addiction to short-term rewards, such as excessive carbohydrate and processed sugar intake.
👉🏻 You won't notice how addicted you get, while enduring extreme cravings and mood swings periodically.
What will help you reach a steady state: write a page in your gratitude journal, read a couple of pages of a book, drink a cup of delicious tea, meditate for 15 minutes.
Dopamine: get things done / take care of yourself / praise yourself for small accomplishments / eat healthy
Serotonin: consciously manage your mood / meditate / jog outdoors / get out in the sun more often
Oxytocin : play with your dog / hold hands / give compliments / show love in any manifestations
Endorphin : laugh / watch comedy / exercise.
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Thread the Needle Pose, or in more "yogic" terms, Parsva Balasana
🧘🏻♂Move and keep in mind that motion is life! Yoga is beneficial at all times.
✅One of the asanas is the thread the needle pose, making your spine more flexible, strengthening your abdominal muscles and improving your digestion.
To perform the exercise correctly, follow the rules:
👉🏼Stand on your knees and straight arms, one of them lifted up and then bring it behind your torso. Get into a comfortable position and hold that pose for a few minutes. Repeat the same on the other side.
🧘🏻♂Move and keep in mind that motion is life! Yoga is beneficial at all times.
✅One of the asanas is the thread the needle pose, making your spine more flexible, strengthening your abdominal muscles and improving your digestion.
To perform the exercise correctly, follow the rules:
👉🏼Stand on your knees and straight arms, one of them lifted up and then bring it behind your torso. Get into a comfortable position and hold that pose for a few minutes. Repeat the same on the other side.
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As I promised, few more rules for brain development🧠
▪️ Play logic games and use brain "exercisers" (amazingly, even tetris is proven to develop the brain, yet now there are many mobile apps for this task, as well as online services).
▪️ Solve complex puzzles (not crossword). The right thing to do is to tackle your life's challenges, and they're going to get harder over time. It is a law — you set a goal, achieve it, set a new one, get a new problem or challenge, solve it and develop your brain this way. It's basically a spiral growth system.
▪️ Meditate.
▪️ Talk to smart people more, read books, learn new and exciting things. That improves mental and logical-mathematical intelligence. #biohacking_brain
▪️ Play logic games and use brain "exercisers" (amazingly, even tetris is proven to develop the brain, yet now there are many mobile apps for this task, as well as online services).
▪️ Solve complex puzzles (not crossword). The right thing to do is to tackle your life's challenges, and they're going to get harder over time. It is a law — you set a goal, achieve it, set a new one, get a new problem or challenge, solve it and develop your brain this way. It's basically a spiral growth system.
▪️ Meditate.
▪️ Talk to smart people more, read books, learn new and exciting things. That improves mental and logical-mathematical intelligence. #biohacking_brain
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What’s the best time to train
While it's true that working out at any time is better than not doing it at all, there are more and less good times to do so.
Your body's circadian rhythms determine many aspects of physical performance:
❌ Cortisol levels go up in the morning, which makes you perk up. To avoid putting your body under too much stress by working out at this time, it's better to wait until it drops.
✅ Around 2 p.m. to 5 p.m. your physical strength, speed and agility are at their peak performance, thus making this the best time to workout.
❌ Studies reveal that exercising late at night reduces sleep quality and at times leads to problems falling asleep. Therefore, it is best not to exercise a few hours before bedtime.
P.S.: That’s a general guideline, there may be differences in individual cases, as the daily routine will vary slightly from one chronotype to another.
While it's true that working out at any time is better than not doing it at all, there are more and less good times to do so.
Your body's circadian rhythms determine many aspects of physical performance:
❌ Cortisol levels go up in the morning, which makes you perk up. To avoid putting your body under too much stress by working out at this time, it's better to wait until it drops.
✅ Around 2 p.m. to 5 p.m. your physical strength, speed and agility are at their peak performance, thus making this the best time to workout.
❌ Studies reveal that exercising late at night reduces sleep quality and at times leads to problems falling asleep. Therefore, it is best not to exercise a few hours before bedtime.
P.S.: That’s a general guideline, there may be differences in individual cases, as the daily routine will vary slightly from one chronotype to another.
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Melatonin is more than just a sleep hormone
Although melatonin is a sleep hormone, it regulates many other processes in the body:
✅ regulates the level of antioxidants and has antioxidant properties itself
✅ controls both autophagy and apoptosis by eliminating old cell parts or dysfunctional cells
✅ Protects and cleanses the brain
✅ Supports growth hormone production and bone health
✅ strengthens the immune system and fights infections
✅ Promotes memory consolidation and learning.
Melatonin is one of the vital hormones involved in aging and longevity, not only because of its effect on sleep, but because of all these features.
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Although melatonin is a sleep hormone, it regulates many other processes in the body:
✅ regulates the level of antioxidants and has antioxidant properties itself
✅ controls both autophagy and apoptosis by eliminating old cell parts or dysfunctional cells
✅ Protects and cleanses the brain
✅ Supports growth hormone production and bone health
✅ strengthens the immune system and fights infections
✅ Promotes memory consolidation and learning.
Melatonin is one of the vital hormones involved in aging and longevity, not only because of its effect on sleep, but because of all these features.
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Weight, metabolism and lifestyle
People who claim that they can't lose weight because of a slow metabolism are mostly wrong.
Of course, their metabolism may be a bit slower than normal, but they still have most of the factors that cause it to slow down.
❗The most common mistake is trying to reduce your calorie intake to a critical minimum, or exhausting your body with cardio daily, or all of the above.
This turns out to be a difficult task. Your body is trying to achieve homeostasis, a state where it doesn't gain or lose weight.
If you are chronically undernourished or over-exercise, your body will adjust to it over time.
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People who claim that they can't lose weight because of a slow metabolism are mostly wrong.
Of course, their metabolism may be a bit slower than normal, but they still have most of the factors that cause it to slow down.
❗The most common mistake is trying to reduce your calorie intake to a critical minimum, or exhausting your body with cardio daily, or all of the above.
This turns out to be a difficult task. Your body is trying to achieve homeostasis, a state where it doesn't gain or lose weight.
If you are chronically undernourished or over-exercise, your body will adjust to it over time.
⚡️Join us : BIOHACKER
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Factors that slow down the aging of the immune system:
✅ Exposure to sunlight and circadian rhythm alignment
✅ Sufficient intake of trace elements (especially zinc, selenium, magnesium, vitamin D)
✅ Regular physical activity
✅ Getting enough sleep and rest
✅ Insulin sensitivity and metabolic flexibility
✅ Increased muscle mass
Immune aging is an inevitable side effect of aging, but we have the power to control its rate!
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✅ Exposure to sunlight and circadian rhythm alignment
✅ Sufficient intake of trace elements (especially zinc, selenium, magnesium, vitamin D)
✅ Regular physical activity
✅ Getting enough sleep and rest
✅ Insulin sensitivity and metabolic flexibility
✅ Increased muscle mass
Immune aging is an inevitable side effect of aging, but we have the power to control its rate!
⚡️Join us: BIOHACKER
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Would it surprise you if I had coffee with butter? ☕️
I love the taste of coconut, but adding coconut oil to coffee seemed like a dubious idea. Yet the supposed benefits of this drink caught my attention. Now I drink coffee only in this form.
Here are some reasons to follow my lead:
Coconut oil, like coffee, boosts energy. It has such an effect as a source of medium chain triglycerides (MCT), which are converted by the body into "fuel".
Thanks to the presence of MCTs, coconut oil speeds up metabolism and reduces appetite.
Coconut oil strengthens the immune system as it contains lauric acid with antimicrobial properties.
In my experience, I have noticed that adding coconut oil to coffee increases the duration of its action and allows you to stay energized and focused for longer.
To make a drink, add one or two tablespoons of coconut oil to your coffee. You can add cinnamon or mint to your coffee to make it taste more interesting!
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I love the taste of coconut, but adding coconut oil to coffee seemed like a dubious idea. Yet the supposed benefits of this drink caught my attention. Now I drink coffee only in this form.
Here are some reasons to follow my lead:
Coconut oil, like coffee, boosts energy. It has such an effect as a source of medium chain triglycerides (MCT), which are converted by the body into "fuel".
Thanks to the presence of MCTs, coconut oil speeds up metabolism and reduces appetite.
Coconut oil strengthens the immune system as it contains lauric acid with antimicrobial properties.
In my experience, I have noticed that adding coconut oil to coffee increases the duration of its action and allows you to stay energized and focused for longer.
To make a drink, add one or two tablespoons of coconut oil to your coffee. You can add cinnamon or mint to your coffee to make it taste more interesting!
⚡️Join us : BIOHACKER
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Have you ever experienced a lack of motivation and enthusiasm?
This is all due to low dopamine levels. Dopamine is considered to be the "hormone of happiness", but it regulates much more in our body!
Dopamine can be more accurately described as a "reward-expectation" neurotransmitter.
You experience the highest levels of dopamine in the process, not at the moment of receiving the final result.
💪🏻 Dopamine also increases your motivation and charge, prompting you to take action.
Dopamine is also actively involved in processes such as:
- vasodilation
- removal of sodium from the body
- Increased adrenaline production and stress regulation
- regulation of insulin
- excitement/pleasure
- libido
- education
- immune function
Dopamine is widely blamed for causing addiction and cravings, but this is not entirely true.
Moreover, the lack of dopamine leads to exactly this behavior in search of the desired satisfaction!
This is all due to low dopamine levels. Dopamine is considered to be the "hormone of happiness", but it regulates much more in our body!
Dopamine can be more accurately described as a "reward-expectation" neurotransmitter.
You experience the highest levels of dopamine in the process, not at the moment of receiving the final result.
💪🏻 Dopamine also increases your motivation and charge, prompting you to take action.
Dopamine is also actively involved in processes such as:
- vasodilation
- removal of sodium from the body
- Increased adrenaline production and stress regulation
- regulation of insulin
- excitement/pleasure
- libido
- education
- immune function
Dopamine is widely blamed for causing addiction and cravings, but this is not entirely true.
Moreover, the lack of dopamine leads to exactly this behavior in search of the desired satisfaction!
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No headaches or
in what position are you looking at your phone now?
Right now as you read this post, pay attention! Is your phone in front of your eyes, is your neck straight, shoulders slumped, or are you holding it down as your neck struggles to support the weight of your head?
If your option is the second, then your neck is now in an unnatural position, and this creates a large load on the cervical spine.
This causes tension in the carotid artery, impairs blood circulation in the head, causing oxygen starvation, which reduces the efficiency of the brain! Add to this pain in the neck and back, and over the years, skeletal deformities and other joys.
If you often get headaches, pay more attention to the position in which you look at your phone and work at the computer.
Our health and ill health are shaped by our daily habits.
in what position are you looking at your phone now?
Right now as you read this post, pay attention! Is your phone in front of your eyes, is your neck straight, shoulders slumped, or are you holding it down as your neck struggles to support the weight of your head?
If your option is the second, then your neck is now in an unnatural position, and this creates a large load on the cervical spine.
This causes tension in the carotid artery, impairs blood circulation in the head, causing oxygen starvation, which reduces the efficiency of the brain! Add to this pain in the neck and back, and over the years, skeletal deformities and other joys.
If you often get headaches, pay more attention to the position in which you look at your phone and work at the computer.
Our health and ill health are shaped by our daily habits.
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Minerals needed for restful sleep
✅ Iron is a cofactor in the synthesis of 5HTP, the precursor of the neurotransmitter serotonin "happiness hormone"y
which promotes the synthesis of melatonin. Iron is also a cofactor in melatonin synthesis.
✅ Copper helps transport and balance iron throughout the body.
✅ Calcium is a cofactor in the synthesis of 5HTP.
✅ Magnesium is necessary for the synthesis of melatonin, as well as to reduce stress.
✅ Zinc is a cofactor for both serotonin and melatonin.
Your brain needs these minerals to produce neurotransmitters and sleep hormones, just like any other process in the body. Avoid imperfections.
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✅ Iron is a cofactor in the synthesis of 5HTP, the precursor of the neurotransmitter serotonin "happiness hormone"y
which promotes the synthesis of melatonin. Iron is also a cofactor in melatonin synthesis.
✅ Copper helps transport and balance iron throughout the body.
✅ Calcium is a cofactor in the synthesis of 5HTP.
✅ Magnesium is necessary for the synthesis of melatonin, as well as to reduce stress.
✅ Zinc is a cofactor for both serotonin and melatonin.
Your brain needs these minerals to produce neurotransmitters and sleep hormones, just like any other process in the body. Avoid imperfections.
⚡️Join us: BIOHACKER
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How to Improve Gut Health?
Most people assume that bowel problems are due to a poor diet. Unfortunately, eating habits may not be the only reason.
Proper nutrition alone will not solve bowel problems in the long run.
The intestine is not an autonomous organ that works by itself. It is associated with the microflora (composed of microorganisms and bacteria) as well as other organs/tissues in the body.
Even the environment has been proven to affect gut health.
‼️ Nutrition is important, but so is your emotional health, your circadian rhythms, and the environment around you.
No amount of probiotics will cure intestinal dysfunction or improve gut physiology in the long run unless all other factors are taken into account, especially the fact that it cannot fully heal under stress!
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Most people assume that bowel problems are due to a poor diet. Unfortunately, eating habits may not be the only reason.
Proper nutrition alone will not solve bowel problems in the long run.
The intestine is not an autonomous organ that works by itself. It is associated with the microflora (composed of microorganisms and bacteria) as well as other organs/tissues in the body.
Even the environment has been proven to affect gut health.
‼️ Nutrition is important, but so is your emotional health, your circadian rhythms, and the environment around you.
No amount of probiotics will cure intestinal dysfunction or improve gut physiology in the long run unless all other factors are taken into account, especially the fact that it cannot fully heal under stress!
⚡️Join us - BIOHACKER
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How to prevent dehydration?
Dehydration is one of the main causes of fatigue and other problems. Fluids are essential to keep your body well hydrated.
However, drinking only beverages such as tea, coffee, and soda is not enough.
In fact, even drinking exceptionally pure water can lead to dehydration due to the depletion of electrolytes in the urine.
In addition to H20, you also need sodium, potassium, magnesium and calcium in the right proportion. There are other minerals that you can also get from water such as bicarbonate, sulfur etc.
You need a variety of minerals for proper muscle function and fluid balance.
Sweating and urination force you to remove them from the body, so you need to replenish them either with mineral water or with food. It has become fashionable among Western biohackers to add a pinch of pink Himalayan salt to a glass of water.
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Dehydration is one of the main causes of fatigue and other problems. Fluids are essential to keep your body well hydrated.
However, drinking only beverages such as tea, coffee, and soda is not enough.
In fact, even drinking exceptionally pure water can lead to dehydration due to the depletion of electrolytes in the urine.
In addition to H20, you also need sodium, potassium, magnesium and calcium in the right proportion. There are other minerals that you can also get from water such as bicarbonate, sulfur etc.
You need a variety of minerals for proper muscle function and fluid balance.
Sweating and urination force you to remove them from the body, so you need to replenish them either with mineral water or with food. It has become fashionable among Western biohackers to add a pinch of pink Himalayan salt to a glass of water.
⚡️Join us - BIOHACKER
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Neurotransmitter Cheat Sheet
✅ Serotonin
Functions:
- Controls mood
- Regulates appetite
- Controls impulses, urges
- Regulates sensory perception
❗️Signs of imbalance
- Anxiety and restlessness
- Worsening OCD
- Hysteria
- Sleep disorders
- impulsivity
✅ Dopamine
Functions:
- Connection with a sense of reward
- Provides motivation
- Creates expectation of pleasure
- Increases attention
- Regulates motor functions
❗️Signs of imbalance:
- Apathy, lack of feeling of pleasure
- Low motivation
- mental fatigue
- Low libido
- Restless legs syndrome
- Thirst for thrills
✅ Norepinephrine
Function:
- exacerbates reactions
- Causes anxiety
- Increases concentration, alertness
- Increases energy
❗️Signs of imbalance:
- Foggy mind/attention deficit
- Lack of concentration
- Lack of interest/excitement.
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✅ Serotonin
Functions:
- Controls mood
- Regulates appetite
- Controls impulses, urges
- Regulates sensory perception
❗️Signs of imbalance
- Anxiety and restlessness
- Worsening OCD
- Hysteria
- Sleep disorders
- impulsivity
✅ Dopamine
Functions:
- Connection with a sense of reward
- Provides motivation
- Creates expectation of pleasure
- Increases attention
- Regulates motor functions
❗️Signs of imbalance:
- Apathy, lack of feeling of pleasure
- Low motivation
- mental fatigue
- Low libido
- Restless legs syndrome
- Thirst for thrills
✅ Norepinephrine
Function:
- exacerbates reactions
- Causes anxiety
- Increases concentration, alertness
- Increases energy
❗️Signs of imbalance:
- Foggy mind/attention deficit
- Lack of concentration
- Lack of interest/excitement.
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The production of melatonin affects the regulation of blood sugar levels and causes drowsiness. Melatonin receptors are located in the brain and pancreas.
Eating at night is associated with an increased risk of developing diabetes!
People with the GG genotype of the MTNR1B gene are very sensitive to the effects of melatonin. It is better for them not to eat at night or even early in the morning.
Blood sugar rises by about 20% at the beginning of the sleep cycle and then slowly returns to normal.
Sleep deprivation affects blood sugar regulation. Acute sleep deprivation (4 hours of sleep) reduces the production of energy from glucose during the week, and fasting blood sugar levels rise. This leads to disorders of carbohydrate metabolism (prediabetes).
There is evidence that people who sleep less than 6.5 hours a night have 40% greater insulin sensitivity than those whose sleep duration is within the normal range (7-8 hours).
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Make your awakening enjoyable!
🧬 Impaired glycemic control
Eating a diet that does not regulate blood sugar can lead to hypoglycemic reactions (low blood sugar), and especially when it happens in the middle of the night, we see a spike in cortisol (to protect your body), which leads to exhaustion in your body.
🧬 Physical Exhaustion
Here is another example of how a defense mechanism in the body works. Due to excessive exercise and overwork, we can observe disruption of this cortisol pattern.
🧬 Excessive restriction of carbohydrates in the diet
Yes, we really need carbs! Especially in the evening to support the production of serotonin and melatonin. Prolonged calorie and/or carbohydrate restriction can cause stress in the body, another way that cortisol levels can be negatively impacted.
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🧬 Impaired glycemic control
Eating a diet that does not regulate blood sugar can lead to hypoglycemic reactions (low blood sugar), and especially when it happens in the middle of the night, we see a spike in cortisol (to protect your body), which leads to exhaustion in your body.
🧬 Physical Exhaustion
Here is another example of how a defense mechanism in the body works. Due to excessive exercise and overwork, we can observe disruption of this cortisol pattern.
🧬 Excessive restriction of carbohydrates in the diet
Yes, we really need carbs! Especially in the evening to support the production of serotonin and melatonin. Prolonged calorie and/or carbohydrate restriction can cause stress in the body, another way that cortisol levels can be negatively impacted.
⚡️Join us - BIOHACKER
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✅ The most significant factors of influence are:
▫️ total calorie intake determines whether you are losing or gaining weight,
▫️ higher protein intake results in more calories being burned during digestion,
▫️ exercise when you actively start burning calories,
▫️ food satiety index, which determines how much food you need to eat to feel full
▫️ Consistency and discipline are the keys to your success
🚫
▫️ low-carb or low-fat diets - the choice is not so great, you can lose weight in both cases
▫️ The glycemic index will not matter if you are not diabetic, although it can affect your feeling of fullness
▫️ keeping a food diary, although it gives some effect, is far from being a prerequisite for losing weight
▫️ detox - teas are not good for weight loss
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Diets that are too restrictive kill your metabolism.
In the pursuit of a slim figure, people are ready to starve themselves, but this approach forces the body to save energy for basic daily work (especially if you play sports).
This can backfire as the body clings to those calories, making it hard to shed pounds. But it's not just about calories.
🥗 Limited nutrition is also an unbalanced diet.
The lack of vitamins and minerals involved in hundreds of biochemical processes in the body also disrupts the course of these processes, knocks down hormonal regulation, leads to chronic inflammation and slows down metabolism❗️
⚡️Join us : BIOHACKER
In the pursuit of a slim figure, people are ready to starve themselves, but this approach forces the body to save energy for basic daily work (especially if you play sports).
This can backfire as the body clings to those calories, making it hard to shed pounds. But it's not just about calories.
🥗 Limited nutrition is also an unbalanced diet.
The lack of vitamins and minerals involved in hundreds of biochemical processes in the body also disrupts the course of these processes, knocks down hormonal regulation, leads to chronic inflammation and slows down metabolism❗️
⚡️Join us : BIOHACKER
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Happiness Chemistry
You can subdue the "happiness hormones" and take advantage of them, or let them play against you.
How do they play against you? Let’s say, addiction to short-term rewards, such as excessive carbohydrate and processed sugar intake.
👉🏻 You won't notice how addicted you get, while enduring extreme cravings and mood swings periodically.
What will help you reach a steady state: write a page in your gratitude journal, read a couple of pages of a book, drink a cup of delicious tea, meditate for 15 minutes.
Dopamine: get things done / take care of yourself / praise yourself for small accomplishments / eat healthy
Serotonin: consciously manage your mood / meditate / jog outdoors / get out in the sun more often
Oxytocin : play with your dog / hold hands / give compliments / show love in any manifestations
Endorphin : laugh / watch comedy / exercise.
⚡️Join us - BIOHACKER
You can subdue the "happiness hormones" and take advantage of them, or let them play against you.
How do they play against you? Let’s say, addiction to short-term rewards, such as excessive carbohydrate and processed sugar intake.
👉🏻 You won't notice how addicted you get, while enduring extreme cravings and mood swings periodically.
What will help you reach a steady state: write a page in your gratitude journal, read a couple of pages of a book, drink a cup of delicious tea, meditate for 15 minutes.
Dopamine: get things done / take care of yourself / praise yourself for small accomplishments / eat healthy
Serotonin: consciously manage your mood / meditate / jog outdoors / get out in the sun more often
Oxytocin : play with your dog / hold hands / give compliments / show love in any manifestations
Endorphin : laugh / watch comedy / exercise.
⚡️Join us - BIOHACKER
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What you need to do to train your brain, and how to make Alzheimer's, Parkinson's and dementia bypass you 👇🏼
1. Eat a healthy and balanced diet. I think everything is very clear here. Nuts, berries, superfoods, sprouts, seeds, etc. is food for the brain.
2. Exercise to keep blood flowing to the brain. Our neurons need constant nourishment or they die faster. Sports and exercise, and especially aerobic activity, which increases blood flow to the brain and blood flow to us, are very important. I distinctly feel that after a good run or swim, my brain functions much better and faster.
3. Use head-down poses (especially recommended at bedtime). This is necessary for better blood circulation.
⚡️Join us - BIOHACKER
1. Eat a healthy and balanced diet. I think everything is very clear here. Nuts, berries, superfoods, sprouts, seeds, etc. is food for the brain.
2. Exercise to keep blood flowing to the brain. Our neurons need constant nourishment or they die faster. Sports and exercise, and especially aerobic activity, which increases blood flow to the brain and blood flow to us, are very important. I distinctly feel that after a good run or swim, my brain functions much better and faster.
3. Use head-down poses (especially recommended at bedtime). This is necessary for better blood circulation.
⚡️Join us - BIOHACKER
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