Sleeping on a slight incline has profound benefits

– Improves brain detox
– Decompress the lower back
– Improves lymphatic drainage
– Reduces snoring & sleep apnea
– Prevents acid reflux
– Reduces nasal congestion
– Less nighttime urination
– Better thermoregulation
– Deeper… pic.twitter.com/dJ9U6f0IB6

— Scott Wilson (@onescottwilson) November 6, 2025

Sleeping on a 12 degree incline reduced snoring and awakenings during the night while increasing time spent in deep sleep.

Sounds crazy, but it's legit. https://t.co/H2k3234xPo pic.twitter.com/sMt8bEdFCK

— PŪNGAO 🥩🍯🍳🌞 (@realpungao) December 15, 2025

Drink	When	Add-ins	Effect	Replaces
Black Coffee	Morning	—	Sharp alertness	Morning booze urge (none)
Yerba Mate	Late AM / Early PM	L-theanine (200 mg), ginger, lemon peel	Focused, appetite-suppressing	“One more coffee”
Assam / Black Tea	Afternoon	L-theanine (200–400 mg)	Coffee-like edge, smoother	Afternoon slump
Shou (Ripe) Pu-erh	Evening	Ginger, optional beet	Grounded calm, earthy warmth	Whiskey / scotch
Hojicha	Late evening / night	L-theanine (200 mg)	Settled, sleep-safe	Beer wind-down
Hot Ginger + Beet	Night / stress	Lemon peel	Chest warmth, body calm	Alcohol warmth
CBD Tea / Tincture	As needed	—	Mild body calm	Stress drinking
Cigar (rare)	Occasional night	Pu-erh or hojicha	Ritual, intensity	Social drinking

🧠 1. Dopamine Law

• Borrowed dopamine (alcohol, junk food, bar-hopping, “fuck it” nights)
  → feels good now
  → steals tomorrow’s energy, mood, and discipline
• Earned dopamine (lifting, running, writing, showing restraint)
  → feels harder upfront
  → pays compound interest in confidence, calm, and identity
• Rule: If it feels free, it isn’t. If it’s earned, it lasts.

---

🦇 2. The Bat Signal Rule

• When urges hit, don’t solve the whole life
• Just send the signal:
  • “I’m stressed.”
  • “I want to drink.”
  • “I want to disappear.”
• Naming it breaks the spell.
  Awareness > willpower.

---

🧱 3. Identity Before Mood

• You don’t train because you feel motivated
• You train because this is what you do
• Motivation follows action, not the other way around
• You are building a body like a luxury item—not consumable, not replaceable, not bought.

---

🏃 4. Motion Is Medicine

• Running = mental reset
• Lifting = self-respect
• Writing = meaning extraction
• When stuck: move first, think later

---

🍕 5. Controlled Release > Collapse

• Perfection is fragile
• Planned imperfection is strong
• If you release:
  • do it consciously
  • cap it
  • don’t spiral
• One drink ≠ failure
  A spiral is failure.

---

🌆 6. Manhattan Pressure Effect

• The city overstimulates freedom cravings
• After intense days, your brain seeks:
  • control
  • indulgence
  • escape
• Answer with structure, not chaos:
  • hotel lobbies
  • long walks
  • workouts
  • quiet third spaces

---

⏱️ 7. Friction Is the Enemy, Not Effort

• You don’t fail from laziness
• You fail from too many steps
• Remove thinking:
  • same foods
  • same workouts
  • same routines
• Less choice = more execution

---

🧪 8. Alcohol Is a False Warmth

• It mimics:
  • relaxation
  • blood flow
  • relief
• But it lies
• Real warmth comes from:
  • movement
  • heat
  • breath
  • earned calm

---

🧠 9. Hyperfocus Is a Tool—Not a Master

• You don’t lack discipline
• You over-concentrate on inputs
• Shift from:
  • consuming content
    → to
  • producing output
• One rep beats ten videos.

---

🛡️ 10. Self-Trust Is the Real Goal

• Every kept promise = armor
• Every avoided spiral = confidence
• You are not fixing yourself
• You are forging someone reliable

I have been using AI to help me figure shit out. Like mental coaching.

It is identifying some really interesting insights about msyelf

Training, running, writing, discipline — these aren’t chores.
They are how you earn peace.

• Borrowed Dopamine vs. Earned Dopamine
• Food abuse = Stress + Alcohol
• I crave FREEDOM not indulgence
• Environmental pressures
• MASSIVE BLOCKER
  • I consume elite fitness content obsessively
  • But my action lags, which feels productive.
  • I dont need more information, I need execution rituals
• My body is a luxury asset
• I respect SYSTEM over WILLPOWER
• Regulate anxiety through exertion and pain
• Control > Abstinence
• MOTIVATED BY IDENTITY not shame
• You recover faster than you think. Spiral happens due to self judgement

1. Eat a LOT of protein
2. Incline walk
3. Lift weights
4. Sleep 8 hours

I am not doing any of this. And I am not seeing anything. So maybe that explains this.

• Let the mind to let go
• Slow exhale
• Inhale 4 seconds. Exhale 8 seconds. You are safe
• Relax the tongue
• Attention on the feet. Feel the weight.

How to fall asleep fast when your mind doesn't want you to. pic.twitter.com/JsAMoj0Xua

— Mindset Machine  (@Mindset_Machine) November 30, 2025

A man should dedicate a summer – intense focus – to get RIPPED

Eat bodyweight (in lbs) x 10-12 calories daily (more on higher activity days, less on lower)

Eat 1g of protein per pound of bodyweight (if you’re starting more overweight you can aim for goal bodyweight)

10K+ steps daily and progressively more cardio sessions (0 – month 1, 2-3×45 minutes/wk month 2, 5-6×45 minutes month 3)

Lifted 5x/week on a push, pull, legs, rest, upper, lower, rest split with a focus on:

• every set ending near failure
• fighting to get stronger week by week
• managing volume (less volume towards end of the cut for recovery)

1. Limited alcohol to only a few drinks/month
2. Slept 7 hours/night minimum
3. 5g creatine daily
4. Drank around a .75-1 gallon of water + electrolytes daily
5. Refeed days (bodyweight x 15 calorie goal), 1x/wk in month 3

The framework is really this simple to drop body fat.

Adjustments will need to be made based on biofeedback & weight data.

If you aren’t losing at a rate of 0.5-1% bodyweight per week, you must:

and/or decrease your average weekly calorie intake.

increase your average weekly movement (steps or cardio minutes)

https://peterattiamd.com/alcohol-and-healthspan/?utm_source=Klaviyo&utm_medium=campaign&utm_campaign=251203%20-%20Alcohol%20and%20Healthspan%20-%20Subs&variation=A

Here’s a simple bullet-point summary:

• Alcohol increases the risk of chronic disease and shortens healthspan, even at low doses
• WHO (2023): There is no safe level of alcohol consumption
• The old belief that light drinking is “protective” (the J-shaped curve) is now debunked
• Better genetic studies show: more alcohol = higher death risk, in a straight line

Four major disease risks (“Four Horsemen”):

• Heart disease: Raises blood pressure, LDL cholesterol, and coronary artery disease risk
• Metabolic disease: Increases obesity, fatty liver, and type 2 diabetes risk
• Brain health: Increases dementia and cognitive decline; shrinks brain volume
• Cancer: Alcohol and acetaldehyde are carcinogens; strongest links to throat, esophagus, liver, and colon cancers

Dose matters:

• Risk rises slowly at ≤1 drink/day
• Risk rises much faster above 2 drinks/day
• Binge drinking (>4 drinks) is especially harmful

Daily, short-term damage from alcohol:

• Increases inflammation and weakens immune defense
• Disrupts sleep, suppresses REM, raises nighttime stress
• Raises cortisol, lowers testosterone, growth hormone, and muscle recovery
• Increases appetite and calorie intake, promoting fat gain
• Impairs judgment and coordination, raising accident and injury risk

Risk is higher for:

• Smaller people, women, and older adults (higher BAC per drink)
• People with heart rhythm issues, anxiety, depression, or on sedative meds
• Those with genetic or mental health vulnerability to alcohol use disorder (AUD)

Alcohol Use Disorder (AUD):

• Can be diagnosed with just 2 out of 11 criteria
• Affects ~30% of U.S. adults at some point
• Often linked to anxiety, depression, and self-medication
• Treatment may include therapy, support groups, and medications like naltrexone

Good news — reducing alcohol helps:

• Cancer risk drops after quitting (near normal after ~20 years)
• Cognitive decline risk falls within 5–9 years
• Cutting back from heavy to moderate drinking lowers heart event risk ~23%
• Benefits occur even if you don’t quit completely

Ways to reduce harm if you drink:

• Drink slower (≤1 drink per hour)
• Choose lower-ABV drinks
• Never drink on an empty stomach
• Stay hydrated + electrolytes
• Avoid shots and drinking games
• Limit total drinks before intoxication accelerates

Hangover cures:

• No real cure — only time clears acetaldehyde
• Water helps only modestly
• Painkillers can stress the liver if used often

Non-alcoholic drinks:

• NA beers are now very good
• NA wine and spirits still lag
• “NA” can still contain up to 0.5% alcohol

Bottom line:

• Alcohol damages health in multiple systems
• Risk is dose-dependent
• Less alcohol = more healthspan
• Cutting down helps — quitting helps the most

Predicted times

Distance	Factor	Predicted Time	Pace / mile
5K	2.09	0:36:25	11:43
4 Miles	1.60	0:47:34	11:54
8K	1.27	0:59:56	12:03
5 Miles	1.26	1:00:26	12:05
10K	1.00	1:16:07	12:15
12K	0.82	1:32:50	12:27
15K	0.65	1:57:20	12:34
10 Miles	0.60	2:06:53	12:41
20K	0.48	2:38:48	12:44
Half-Marathon	0.45	2:48:16	12:51
25K	0.38	3:20:19	12:55
30K	0.31	4:05:33	13:10
20 Miles	0.29	4:22:29	13:07
Marathon	0.22	5:45:59	13:12

Cutoffs

Corral Letter	First Time	Last Time
AA	—	Men–5:04 Women–6:19 Non-Binary–6:19
A	6:20	6:29
B	6:30	7:12
C	7:13	7:42
D	7:43	8:04
E	8:05	8:29
F	8:30	8:54
G	8:55	9:17
H	9:18	9:47
I	9:48	10:16
J	10:17	11:02
K	11:03	12:16
L	12:17	25:00

Adjustment Factor

Distance	Factor
5K	x 2.09
4 Miles	x 1.60
8K	x 1.27
5 Miles	x 1.26
10K	x 1.00
12K	x 0.82
15K	x 0.65
10 Miles	x 0.60
20K	x 0.48
Half-Marathon	x 0.45
25K	x 0.38
30K	x 0.31
20 Miles	x 0.29
Marathon	x 0.22

I like amping up the ante on a few things I like to do. Go a few levels deepers:

• Running is amplified walking
• HPDE events for cars
• Sleight of hand for poker
• Lifting probably has some too