- Now I exercise with Interval running(Norwegian protocol: run fast 4min x4 round), which is a very high-intensity running
- AI told me that it will help hugely increase a lot of BDNF
- A large shot of BDNF will stimulate the neuron to create new and strengthen synapses, but it will work while we are in deep sleep(stimulates in the morning, but creates real synapses while we are in deep sleep).
- But, there are short-term drawbacks
- Increase cortisol(short term), though cortisol will has adverse effect on BDNF. It will stop the growth of the hippocampus for a while on that day, which create short term bad memory after exercise(but at night, the brain will grow further with better memory on the next day)
- CNS fatigue – running fast requires a tremendous signal from the brain to control the fast movement, which will create CNS fatigue and result in temporarily declined cognitive function, such as shaking hands, brain fog. (But after training for 3 months, the brain will grow stronger, more durable, and CNS fatigue will be diminished)
- IF these drawbacks have too much effect on your work/life, you can reduce the intensity to be Sprint interval training(SIT), it is sprinting 0.5min x4 rounds, which will create less cortisol and fatigue on the CNS, and no short-term adverse effect on your work/life. But in the long term, Interval 4×4 will improve the brain faster than SIT.
- Also, it requires resting for at least 48 hours, which has to be alternated with active recovery, which is running at zone 2.
- AI told me that it will help hugely increase a lot of BDNF
- Sleeping 7 hours makes me able to read books all day, while 6 hours doesn’t. It is very cost-effective to spend time to sleep more just an hour to be able to read all day
- Fasting for 36-48 hours on the weekend will also help the body recover faster with deep rest, autophagy, and detoxing.
- I have a lot less procrastination after exercise and sleep like this(as I said before), and now I can read a lot.
- Now, I also follow my programming dream.
- My life is so much better after consulting with AI about biohacking
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