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Johnny Brown

@johnnyxbrown

Aug 26 • 10 tweets • 2 min read • Read on X

"Power naps" slow you down and, if done incorrectly, can completely disrupt your circadian rhythm.

Instead, try Non-Sleep Deep Rest (NSDR).

Here’s how to restore your energy in 10 minutes:

Dr. Andrew Huberman is a Stanford neuroscientist who coined Non-Sleep Deep Rest.

His technique combines the ancient practice of Yoga Nidra with modern science.

The result? A 10-minute method used by silicon valley CEOs to restore energy and win the day.

This is how it works:

Optimize your environment

To get the most out of the NSDR technique, you have to be in the right environment.

Find a quiet, isolated place where you can relax, be comfortable, and focus.

Start by finding a comfortable position and consciously relaxing your body.

Pay attention to your breathing — take slow, deep breaths in and out.

Deep diaphragmatic breathing helps calm your nervous system and promotes a state of deep relaxation

The No-Sleep Deep Rest technique also utilizes the power of visualization.

Picture yourself in a calm setting — a serene beach, a tranquil forest, or any place that brings you peace.

Engage your senses. Imagine the sights, sounds, and smells to immerse yourself.

Dr. Huberman recommends using closed-eye techniques such as Palming or Trataka.

These involve gently covering your closed eyes with your palms or focusing on a single point of light.

These methods help eliminate distraction and can further induce a state of deep rest.

Huberman also suggests listening to an NSDR track.

These are great if you struggle to stay focused while meditating on your own.

They guide you through all your breathing and visualization exercises from start to finish.

Here’s one to start with:

If done right, a single 10-minute session of NSDR can restore as much energy as 1-2 hours of sleep.

There are other benefits, including:

• Reduced stress
• Better memory retention
• Increased neuroplasticity
• More stable sleep schedule

Your time and energy are finite.

Incorporate this technique into your self-care arsenal to take your efficiency to new heights.

For more insights on how to optimize your health and performance, follow me @johnnyxbrown!

If you enjoyed this thread, please consider subscribing to my newsletter!

I share science-based systems for optimizing health and performance with over 12,800 athletes, entrepreneurs, and executives worldwide.

Join for free here:
newsletter.progressprotocol.com

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Johnny Brown

@johnnyxbrown

Aug 25

Inflammation is silently wrecking your health. It's the root cause of:

• Fat gain
• Brain fog
• Joint pain
• Heart disease
• Autoimmune issues

Here’s how to reduce it (without a prescription):

First, what is inflammation?

Acute inflammation is your body’s short-term defense system.

A cut, an injury, a fever—your body heals, and then it’s gone.

Chronic inflammation, on the other hand, means constant internal stress.

And it doesn’t go away.

That’s when the damage begins.

What causes it?

A lot of modern lifestyle habits:

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Your body never gets the chance to reset.

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Lloyd Bud Winter popularized the Military Method in his book “Relax and Win: Championship Performance.”

This technique was created by the US Navy to help pilots fall asleep anywhere.

It’s a blueprint for achieving total relaxation, and it works for 96% of people:

1. Relax your face

Imagine a scanner going across your entire body.

Starting at the top, relax every muscle in your face (including your tongue and cheeks).

Make sure your jaw is unclenched.

Slowly close your eyes and take slow, deep breaths.

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Johnny Brown

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Most people are dehydrated without even knowing it.

If you're reading this, you probably are too.

"Drink more water" isn't the solution.

Here's how to hydrate properly (backed by science):

1. Stop chugging water

Drinking excessive water without electrolytes can flush sodium from your system.

This throws off fluid balance and leaves you feeling worse, not better.

Hydration isn't about volume. It’s about absorption.

2. Drink spring water

Spring water contains natural minerals your body recognizes and uses.

Tap water is often stripped and treated.

Plastic bottles can leach chemicals, especially in heat.

Look for spring water in dark glass or BPA-free bottles.

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Caffeine is the most commonly used drug in the world.

It can make you tired, anxious, and groggy unless you know how to use it properly.

Here’s how to use caffeine effectively (according to science):

90% of adults consume caffeine every day.

Most people use it to boost their alertness, energy, and focus, but too much of a good thing can lead to serious problems.

In the 1980s, NASA compared caffeine to other drugs.

Here’s what they found:

NASA exposed spiders to caffeine, LSD, weed, and speed.

The results?

Caffeine caused the worst damage to their ability to build webs.

If caffeine affects spiders like this, imagine what it’s doing to you.

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If you care about strength, energy, and mental performance, read this:

Let’s bust some myths:

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It doesn’t cause baldness, bloating, or kidney damage.

It’s the most studied supplement in existence, and it’s been proven to be safe.

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Johnny Brown

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Modern scientists dismissed it as nonsense until they started studying it.

Here’s what grounding really does to your body:

Grounding is as simple:

Direct skin-to-earth contact.

Your bare feet, spine, or skin touching natural ground.

In a world of shoes, cars, and concrete, we’re chronically disconnected from the planet that calibrates us.

And it’s wrecking our health.

The Earth carries a negative electrical charge.

It’s full of free electrons, nature’s most potent antioxidant.

When you ground, your body absorbs those electrons.

What do they do?

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