Christian Jaster @JasterChris

Your Stress Response Is Trainable The way your body responds to pressure may shape long-term cardiovascular health as much as your mindset shapes performance. In a mechanistic mouse study with a proof of concept human experiment, exercise reduced stress driven immune cell redistribution. In mice, 75% of leukocytes disappeared from circulation after stress in sedentary animals versus 51% in active animals. Resilience is physiology before it becomes psychology.

More than Just Jet-Lag Helper: How Mighty Melatonin May Guard Your Brain, Mitochondria, and Longevity ow.ly/Yc1Q50Yz8MY

Mutations in circadian clock genes can have big health consequences. Variants in CLOCK, BMAL1, CRY, and PER genes are associated with risks for metabolic disease, depression, cancer, and autoimmune disorders—underscoring the clock's central role in human physiology. #CircadianMedicine #Genomics #Circadian @DrSteveKay nature.com/articles/s4157…

This is your brain at 25 vs. 55. On the left: dense, pink, full of blood flow. Every fold packed tight against the skull. On the right: shrunken. Pale. Ventricles blown wide open. It's called cerebral atrophy, and if you're not exercising, it's already happening faster than it should be. Exercise isn't optional for your brain. It's the only thing proven to grow new neurons after 30.

Creatine may do more than build muscle. A new review found early signs that it could help some people with depression by improving the brain's energy production ow.ly/4Vvl50ZjaEf

How to fall asleep faster: "It's a bit of a skill." "This practice as a zero cost practice that doesn't require any pharmacology does seem to really enhance people's ability to fall asleep more quickly and to fall back asleep if they wake up in the middle of the night." "Most people can force themselves to stay up later, but they have a hard time going to sleep earlier." "All of the things that we are describing certainly move the needle away from locus coeruleus activation." "These are practices that are really just self-directed relaxation as a practice that allows people to get better and better at directing their brain states towards more relaxation." Dr. Gina Poe on @hubermanlab

"Exercising after a poor night's sleep can help offset some of the negative effects of sleep deprivation on brain performance and health." "You want to be careful how you exercise so you don't get sick and you don't get injured." "After about 10 days of not doing any training, you start to see significant decrements in brain oxygenation levels." "Sleep is the thing that mediates many of the positive effects of exercise on brain performance and long-term brain health." @hubermanlab

You need to be wildly optimistic. People who use more positive emotional language in autobiographies live longer (PMID: 11374751). A 2019 meta-analysis of 229,000+ people found that optimists had 13% lower all-cause mortality and about 35% fewer cardiovascular events (PMID: 31560385) Optimism may be one of the healthiest cognitive biases we have.

Your Muscles Talk to Your Brain Elite performance depends on controlling inflammation before it controls cognition. New evidence suggests exercise released molecules may help regulate the NLRP3 inflammasome, a key driver of neuroinflammation, with 40% of dementia cases estimated to be linked to modifiable lifestyle factors.

♥️QUÉ ES MÁS IMPORTANTE PARA LA LONGEVIDAD: ¿EJERCICIO, DESCANSO O NUTRICIÓN? 🏃 Ejercicio > 😴 Sueño > 🥗 Nutrición El ejercicio de intensidad moderada-vigorosa es quien más contribuye al aumento de esperanza de vida y años libres de enfermedad. ¿Qué cantidad de ejercicio? Para vivir más ->50 min/día. Para vivir más años libres de enfermedad -> 75 min/día .

Las personas con muslos estrechos tienen más riesgo de enfermedad cardíaca y muerte prematura, principalmente porque implica escasa masa muscular. Las que tienen muslos de circunferencia menor a 60 cm tienen un riesgo ~2 veces mayor de enfermedad cardíaca y muerte prematura.

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Exercise is a celebration of what your body is capable of. Not a punishment for what you ate.

The future of precision medicine is not only about the right treatment—but also the right time. This Review highlights how circadian clocks regulate physiology, influence disease risk, and shape therapeutic responses, while outlining priorities for the next generation of circadian medicine. #Chronotherapy #CircadianMedicine @DrSteveKay nature.com/articles/s4157…

Exercising the brain: Molecular pathways linking exercise, neuronal mitochondria, and synaptic plasticity sciencedirect.com/science/articl…

Persistent money trouble tied to later depression in students, study finds: A national Norwegian study followed more than 10,000 students and found that persistent money troubles predicted depression a year later, though much of the link was tied to… dlvr.it/TTMTq7

Here’s a look at the promise and power of polyphenols, and why they’re worth your attention, that is, if living a longer, healthier life is on your radar: ow.ly/5f0f50Z0YfM

Today's Lesson: Remember, your health is first, the job comes after. Without your health you can’t do the job. Denwalker.com

Toxic Relationships Age You Faster Every stressful relationship was linked to about 1.5% faster biological ageing, reminding me that protecting your network may be as important as protecting your training, sleep, and nutrition for long-term performance.

Creatine may supercharge immune cells that are key to fighting cancer UCLA study finds creatine supplementation significantly slowed tumor growth in mice newsroom.ucla.edu/releases/creat…