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Jay McHale

Sep 5 • 15 tweets • 5 min read • Read on X

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If your brain is clogged with Adenosine, you'll feel tired no matter what you try.

Most people don't realize Adenosine buildup can matter more than sleep hours.

Here are 10 cheat codes to clear the mental buildup and feel like a 25-year-old again: 🧵

Most people think adenosine is just "brain fatigue."

But it's actually your body's internal battery meter - signaling when your mental energy is running low.

The secret isn't fighting this system. It's learning to work with it.

Let me show you how...

1. Strategic Napping

A 20-minute nap directly reduces adenosine levels.

Think of it like charging your phone mid-day.

But never nap after 3 PM or longer than 30 minutes - it'll ruin your nighttime sleep.

2. Delay Your First Caffeine

Wait 90 minutes after waking before coffee.

Your cortisol is naturally high in the morning - adding caffeine creates stress.

This prevents the afternoon crash that ruins most people's energy. But there's something more powerful...

3. The L-Theanine + Caffeine Stack

Combine 100mg L-theanine with your morning coffee.

L-theanine blocks caffeine's jitters while amplifying focus.

I use my FlowVeda as L-Theanine source. It's 3rd party-tested and made in the US.

(Link in bio if you're interested)

4. Lock in Your Circadian Rhythm

Sleep and wake at the same time every day - even weekends.

Your internal clock needs consistency to optimize adenosine clearance during sleep.

Here's where things get counterintuitive...

5. Exercise (The Energy Paradox)

Exercise actually increases adenosine levels in your brain.

But it boosts energy through separate pathways: circulation, hormones, cardiovascular health.

Like draining the battery to upgrade the charging system.

6. Ketogenic Diet (Another Paradox)

Keto also increases brain adenosine levels.

But provides massive energy by switching your brain from glucose to ketones.

Like upgrading from regular gas to premium fuel, even though the gauge reads differently.

These paradoxes reveal something crucial about energy.

True energy isn't about eliminating adenosine. It's supporting your natural rhythm with strategic interventions.

Think of adenosine like hunger - it's valuable information, not the enemy.

7. Daily Meditation

Meditation doesn't directly affect adenosine, but dramatically improves sleep quality.

Better sleep = more efficient adenosine clearance.

Just 10 minutes daily can boost sleep depth by 15-20%.

8. Optimize Your Sleep

This is your body's ONLY natural method for clearing adenosine buildup.

No biohack can replace this.

7-9 hours of consistent, quality sleep is non-negotiable for sustained energy.

The most successful people follow this hierarchy:

Tier 1: Sleep + Circadian rhythm (foundation)
Tier 2: Exercise + Strategic napping (support)
Tier 3: Caffeine + L-theanine (targeted boost)

Build from the bottom up.

Now, I know some of you are thinking: "This sounds great, but I'm dealing with deeper struggles."

If you're battling stress, anxiety, or feeling overwhelmed, these energy strategies will only take you so far.

Your mental foundation needs to be right in order for these to work.

If you're struggling with stress, depression, or anxiety:

I created a free resource on how to heal them including the best tools, and the exact action steps to take.

If you're interested, follow + comment "Mental" on the first post of the thread & I'll DM it to you.

https://twitter.com/1934257517892100096/status/1963954317871956413

Thanks for reading.

What are your thoughts on this? Let me know below.

& If you enjoyed this thread...

Follow me @mchale_in_flow for more health-related content like this.

Repost the first tweet to help more people see it.

https://twitter.com/1934257517892100096/status/1963954317871956413

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Jay McHale

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Sep 3

Lion's Mane is the #1 brain optimization hack.

Navy SEALs, Olympic athletes, and Fortune 500 CEOs use it to enhance focus and gain a mental edge.

Here's how it works and the exact science-backed protocols for razor-sharp focus, memory, and bulletproof brain health:

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Most people think Lion's Mane is just another trendy mushroom supplement.

They're wrong.

This white, shaggy fungus contains compounds that literally regrow your brain cells. And Buddhist monks have known this secret for centuries...

In ancient China, it was called "Yamabushitake" - the mountain priest mushroom.

Buddhist monks would consume it before meditation to achieve laser-sharp focus for hours.

Here are 7 scientifically-proven benefits that will blow your mind:

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Jay McHale

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If your psoas muscle is tight, you'll feel anxious no matter what you try.

Most people don't realize this one muscle can matter more than stress management.

Here are 10 cheat codes to train your psoas and feel like 20 again:

1. Do a constructive rest pose for 10 minutes daily

The psoas is the only muscle linking spine to legs, making it central to all movement and stability.

For the first exercise: lie on your back, knees bent, feet flat. Let gravity do the work.

Studies show it's the safest way to begin psoas relaxation.

Here's why this muscle controls your mental state:

Your psoas sends safety signals to your brain. When chronically tight, your brain thinks you're in constant danger.

This triggers anxiety, depression, and racing thoughts. It's not "all in your head," it's real physiology.

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Jay McHale

@mchale_in_flow

Aug 30

Rhodiola Rosea was discovered 2000 years ago.

& the medical industry has been hiding it from you since then.

So I started researching it's healing benefits...

What I found will blow your mind: 🧵

1. What is Rhodiola Rosea?

Rhodiola Rosea is an Arctic root that grows in the harsh mountains of Siberia.

For over 2,000 years, locals used it to survive brutal winters and high altitudes.

But here's what most people don't know...

2. The Soviet Military Secret

During the Cold War, Soviet scientists tested nearly 200 herbal remedies.

They were searching for the ultimate performance enhancer for their athletes, soldiers, and cosmonauts.

Only 5 plants made the cut. Rhodiola was #1.

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Your brain keeps you alive.

But it's under attack every single day.

Getting enough sleep and avoiding alcohol is not enough to protect it.

Here are 9 silent killers that are destroying your brain right now (& how to protect it to avoid permanent damage): 🧵

1. Loneliness

Most people think loneliness is just emotional pain.

But it's actually rewiring your brain for the worse.

Chronic loneliness increases stroke risk by 32% and physically changes brain structure.

Your neurons are literally withering away from lack of human connection.

2. Multitasking

Here's where it gets shocking.

A University of London study found that multitasking drops your IQ to the level of an 8-year-old child.

Every time you check your phone while working, you're operating with a child's brain.

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This is Don Miguel Ruiz.

He's a Mexican shaman whose book has transformed millions of lives worldwide.

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Here's how to identify it (& stop it from ruining your future): 🧵

Don Miguel wasn't always a spiritual teacher.

He was a neurosurgeon working alongside his brothers in Mexico.

But in the early 1970s, a near-fatal car accident changed everything...

During the crash, he had an out-of-body experience.

He watched his physical body from above and realized: "I am not my body."

This moment shattered everything he believed about identity and reality.

That's when he discovered the invisible prison we're all living in...

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It's the most underrated medicine on earth.

Modern science shows it can boost memory by 40%, sharpen focus, and calm anxiety—for less than a cup of coffee.

I spent weeks diving deep into Bacopa research.

What I found will blow your mind: 🧵

First, what is Bacopa Monnieri?

A wetland herb used in Ayurvedic medicine for 3,000+ years.

Ancient Vedic scholars used it to memorize sacred texts—some over 100,000 verses long.

They called it "medhya rasayana"—the brain tonic.

Here's why science is obsessed with it:

1/ Bacopa literally grows your brain

Unlike stimulants that give temporary boosts, Bacopa increases neuron size.

Studies show it grows dendrites by up to 20%.

More brain connections = better memory and faster thinking.

But that's just the beginning...