If you want to maintain or enhance your vision at all distances, that for every hour or so that you spend looking at things, say, a distance of 3 feet away or less, you want to get at least 1 hour per day total... of looking at things out in the distance or looking at things beyond 3 feet relative to the distance from your eye.

What are foods that are high in omega-3s that we should all probably be consuming, at least on a daily basis? The number one is fish. So, things like mackerel and salmon and herring and oysters and sardines and anchovies. And perhaps the heavyweight champion of EPAs per unit volume is caviar.

In general, on a clear day, meaning no cloud cover or minimal cloud cover, you want to get this sunlight exposure to your eyes for about 5 minutes ... On a day where there's cloud cover, so the sun is just peeking through the clouds or it's dense cloud cover, you want to get about 10 minutes of sunlight exposure to your eyes early in the day. And on days that are really densely overcast, or maybe even rainy, you're going to want to get as much as 20 or 30 minutes of sunlight exposure.

If you're making something with a freedom of 'This is something I'm making for myself for now; that's all it is. It's a diary entry, everything I make is a diary entry,' the beauty of a diary entry is I can write my diary entry, and you can't tell me my diary entry wasn't good enough or that's not what I experienced. Of course, it's what I experienced. Im writing a personal diary for myself. No one else can judge it. It is my experience of my life.

There are at least three major chemical systems in the brain—norepinephrine, dopamine and serotonin—that relate to and can adjust the symptoms of depression ... Norepinephrine is thought to relate to the so-called psychomotor defects ... This is the lethargy ... Lack of dopamine in depressive patients is thought to lead to the anhedonia, the lack of ability to experience pleasure. And serotonin is thought to relate to the grief, the guilt, some of the more cognitive or more emotional aspects of depression.

Every single time you move your body, you are releasing a whole bunch of neurochemicals. And some of them we've talked about—the good mood comes from dopamine and serotonin, noradrenaline. But the thing that gets released, also, particularly with aerobic exercise, is a growth factor called brain-derived neurotrophic factor, or BDNF. And that is so important because what it does is it goes directly to your hippocampus, and it helps brand new brain cells grow in your hippocampus.

Exercise, independent of anything that happens with your body weight, you will be healthier. So, exercise is one of the only things that will actually improve your biomarkers of health without even losing weight ... It'll improve your insulin sensitivity, inflammation, all that stuff. So, everybody out there looking for a hack to be healthier–exercise is the hack.

Up to 25% of college students and perhaps as many as 35% of all individuals between the ages of 17 and 30 are taking adderall on a regular or semi-regular basis in order to work, in order to study, and in order to function and focus in their daily life even though they have not been diagnosed with ADHD.

I am aware of some studies that are ongoing now where augmenting the serotonin system through either supplementation of tryptophan or 5-HTP or even serotonin itself... is being looked at for its capacity to increase the amount of circulation in the glymphatic system. The ideas is that it might... potentially lead to more rapid recovery from injury and illness and potentially ramp up, if you will, the activity of the immune system.

Sunlight exposure can actually increase the amount of so-called DRD4. This is a particular type of dopamine receptor... The genes for dopamine receptor 4 are actually under photic control. So, if you get sunlight exposure to your eyes... in the early part of the day, you increase the amount of dopamine receptor that you have, which allows whatever circulating dopamine happens to be there to have a greater effect...

The best way to contend with problems, with issues, with adversity is action, is by taking action. The more you sit and the more you wait and the more time you spend with that adversity with the upper hand inside your head, the worse it's going to get.

That's why there's a lot of average, and it makes me so fucking mad. Every day I walk this Earth, and I see average all over the fucking place. And they want to ask me, how did you do it? I can't tell you, 'cause you're not going to fucking do it. You're not gonna do it.

Anything that increases adrenaline will increase learning & memory and will reduce the number of repetitions required to learn something... provided that spike in adrenaline occurs late in the learning or immediately after. And anything that reduces epinephrine and adrenaline will impair learning.

All the data point to the fact that combining alcohol with sympathomimetics such as Vyvanse, Adderall, Ritalin or any kind of amphetamine is going to be more detrimental to the brain and body than simply taking those drugs on their own ... If you are taking any of the drugs that we've been talking about to treat ADHD, or if you just happen to be taking them for whatever reason, you are going to want to avoid drinking alcohol at any time.

People that listen to a particular song that I'll describe in a moment experienced up to 65% reductions in their anxiety... with just 3 minutes of listening to this one particular song. And get this: That particular song was as effective in reducing anxiety as one of the most commonly prescribed benzodiazepines. So, what is this magical anxiety-reducing song. The title of the song is 'Weightless' by Marconi Union.

In healthy adults, even just one night of sleeping in a moderately-lit environment, this 100-lux environment, caused changes—increases in nighttime heart rate, which means that the sympathetic nervous system was overly active... decreases in heart rate variability... and increases in next morning insulin resistance, which is an indication that glucose management is suffering.

Smoking marijuana chronically, meaning more than twice a week, does appear to reduce testosterone significantly and elevate so-called aromatase enzymes, which are the enzymes that convert testosterone into estrogen.

I do think we suffer from awe deficiency disorder—a bit of 'ADD' when we're trapped in the mundane for too long with too much distraction with too many to-dos with too many relationships ... Awe isn't, from my perspective, generally, a quick hit that you get in the 30 seconds between using two apps. There's more breathing room required for genuine, transcendent experience of awe.

For people who have the option to be in nature and just exercise several hours a day to exhaustion, see how many of your problems seem to just go away. Just try that.

You might have heard that carrying your phone in your pocket can reduce your testosterone levels and sperm count. And guess what? That is true ... Should you avoid putting your phone in your pocket? Certainly your front pocket, I would suggest, yes, if you are somebody who is seeking to conceive.