Hey, good morning! Here is your Saturday 7 weekly roundup! 🧘 How to get healthier in the next 4 minutes: By the time you finish the Saturday 7 you can be measurably healthier.
Use this simple technique, that you already know how to do, to improve*: - Blood pressure and vascular function
- Athletic and mental performance
- Mitochondrial, bone marrow, and immune health
Here's
how.
If you prefer to
read, here's the answer: Hum. Let me explain... Bacteria on the back of the tongue convert
nitrates (from meat! :) into Nitric Oxide (NO) and store it in the sinuses. Humming at a low frequency (~130 Hz) creates resonance in the sinuses that causes a release of NO into the nasal passages. (r) This can increase NO 15X! (r) Here's the protocol: - Close your mouth and breathe in through your nose
- Exhale slowly from your nose on "hum" at a pitch of 130 Hz (a C3 on the piano)
- Feel the vibration in your sinuses around your nose and eyes
- Repeat for 4
minutes (while you read the newsletter :)
Enjoy the benefits! *Increasing nitric oxide (NO) has been shown in human trials to decrease systolic and diastolic BP, reduce platelet clotting, increase blood perfusion in the frontal lobe of the brain, improve vascular compliance (dilation and prevention of endothelial dysfunction), reduce oxygen costs and enhance muscle contractility efficiency (more oxygen = less lactic acid = better performance), stimulate and mobilize angiogenic cells which improve angiogenesis (i.e. growth of blood vessel
in bone marrow), improve mitochondrial efficiency, and ward of pathogens as NO has antimicrobial properties and since the mouth and nose are 1st entry points for pathogens to enter the body, NO can provide a 1st line of defense against harmful viruses, fungi, and bacteria.
🤐 What's wrong with mouthwash: To prevent all the benefits from your NO humming all you have to do is use antiseptic mouthwash. Studies show that using antibacterial mouthwashes kill the bacteria needed to convert nitrates to NO, which is responsible for about 25% of our systemic levels in the body, resulting in higher blood pressure. (r, r, r) The goal is not to sterilize your oral microbiota. Bacteria play an important, symbiotic, role in keeping our mouths and bodies healthy. The goal is to facilitate a healthy oral microbiota whereby eating an appropriate diet and breathing through your nose play critical roles. P.S. For DIY, homemade mouthwash: - Baking soda
- Filtered water
- Optional for a
minty/sweet taste:
- Drop of peppermint essential oil
- Flavored sweetleaf (stevia)
For a large batch, boil water, add 1 teaspoon of baking soda for every 8 oz of water.
🛣️ What line will you take:
We live at the
intersection of our past and our future.
The past has 1 green line (the path we chose) and an infinite number of black lines (potential paths we didn't take). The black lines may have been better, maybe worse, but it doesn't matter. If we stop focusing on them, we can focus on all the potential green lines ahead of us. The future has immense opportunity, up to our choosing.
🎯 How do you choose the path:
One way to choose the
"best" future green line is to learn from others. Here are 37 ideas to consider when navigating your future green line.
*I added a correction to idea #4
🧠 What quote I've been thinking about:
We often make choices based on immediate outcomes. What can I do to experience a little joy in the next 30 minutes? What can I accomplish in the next hour? But if you always expect to get a little bit of reward for a little bit of effort, then you often overlook actions that lead to greater payoffs down the road. The relationship between input and output is rarely linear. The course of action that could provide greater happiness, meaning, or satisfaction in the long run may not
make you happy in the next 30 minutes. – James Clear
🧓 Who is calling it quits:
Over the years I've
referenced Ray Dalio quite a bit in the newsletter, everything from his videos on how the economy works to his guiding principles. After 47 years building the largest hedge fund in the world, he stepped down from Bridgewater this week. My Dad also retired this week. For the
last 35 years he built and ran a small business that supported his family as well as thousands of businesses in St. Louis. While he didn't write a book detailing his work and life philosophies like Ray, it's evident that he passed down many of his principles to myself and 3 brothers. Thanks Dad!
💵 How much is spent on the military:
This video of military
spending by countries over the last 100 years blew my mind. What happened in 2005?!
As always, it's an absolute pleasure and honor getting to spend some time with you, hope you have a great weekend! Kevin P.S. You need to fire your fruit delivery guy. I know you hate to let the mango, but he drives you bananas. Hire one of these guys instead :)
Dr. Kevin Stock Founder, CEO Meat Health, LLC | NED LLC (314)
207-3216 (feel free to text me!) 🚀 If you'd like to help further my mission to provide the best weekend "edutainment" :) it would mean the world to me if you... 🙏Thank you for being a part of the Saturday 7! |
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