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[UpRiverSpencer]

Gusssssssss,

Great ideas man. We will definitely get working on those. Bathroom products, cleaning products, and fragrances can be a real doozy. We’ll get on that my dude!

[UpRiverSpencer]

Oh, forgot to mention…

this product was huge for dropshippers in its heyday, but I think that customers were generally disappointed when they purchased versions of these that were under a few hundred USD

[UpRiverSpencer]

Honestly looks pretty cool and I think BG uses this kinda stuff from time to time. But imo it feels like one of those things where we are trying too hard to hack mother nature. I feel like this could certainly be a supplement, but the best thing is probably getting our feet on the dirt, balls in the sun, picking some heavy shit up, and putting it back down again. :p

[UpRiverSpencer]

okay so,

My buddy and I went for a walk to pick up some food from the butcher yesterday. It was sunny, people were ooot and about (as we say in Canada). Started off great. Guys in shorts and tanktops and girls in dresses. However, as we got to the busier streets, it started to get kind of weird. I felt like I really didn’t enjoy seeing people so close to each other. On top of that, when someone used to bump into you on the road, it wouldn’t be a huge deal. Now its like “WHOA WTF GUY, 6 FEET, DIPSHIT.” Really weird.

Anyway, I was actually talking to that friend about it, and he had said “this is kind of weird because it feels like we’ve been socially conditioned to hate groups and not like being anywhere near more than a few people…”

We talked more and we kind of came to the following more optimistic conclusion:

It took us a year(ish), to be conditioned to really not like being around people. So, hopefully, in a year(ish), we will be back to normal and not mind it so much. Additionally, what we DO have going for us, is – as Aristotle famously said – humans are discursive and political beings. Perhaps our inherent natures will lend themselves to congregating more readily than we were conditioned to fear and resist it…

Of course there is the argument that some people – and potentially the majority of people – may never take the steps to meet in assembly again, as COVID etc. has scared that away from doing so. This would for sure be worst case scenario socially and culturally speaking, but if we agree with Aristotle, this is an unlikely reality.

SO to answer your query, sir… I definitely did feel a mental shift going into crowds again. BUT, there was an element of excitement and optimism about what our world will once again return to. I feel as though we, as humans, ought to consciously attempt to see each other again (once this becomes legal or whatever), and that this is important for the social fabric and personal health of all people. For those who find it extra difficult so do so (assuming it is safe for you to do so), I’m not a doctor or anything, but I would encourage people to treat it like a phobia: slowly but surely take steps to confront the fear and get over it – no rush, and in your own time.

TIP: if you want to use this new anxiety for good as quickly as possible, consider reading THIS article: https://projectupriver.com/aversion-therapy/

Hope that helps, and good luck out there! Stay happy and healthy. Peace!

[UpRiverSpencer]

Personally, I’m a huge oyster fan. If you’re lucky you can find some good little seafood joints with reasonable prices. Additionally, rainbow or steelhead trout are amazing options as well. I’m not sure how they compare to price in terms of typical salmon, as these guys are technically salmonoids as well. What I will say though, is that if you’re a salmon guy, I think you might even prefer trout. It is seriously mindblowing imho.

Also, on the canned fish note, I might be a little cautious just because inside the tins, there are thin layers of plastic that DO leach into canned foods generally speaking and are therefore estrogenic. On occasion, this might be an option, but if you’re looking to optimize your health, I don’t really think it’s a daily option. Just something to consider. If you wanna learn more, Id recommend you read Estrogenics by Dr. Anthony Jay.

Best of luck pal.

[UpRiverSpencer]

Hey guys. So I actually began to start sleeping better through the night. It came down to two big factors.

1. Greg was right. I definitely was getting too hot. In light of this fact, I kind of decided to splurge a little bit and get myself a nifty device that cools or heats by actual bedsheets up to my desired temperature throughout the night. This way, it’s not just my out-of-bed temperature that I can control. This helped a lot. I find keeping my sheets at 68 ish degrees is perfect.

2. I was on a 0 carb diet. I found that when I introduced [raw & unheated] honey again to my diet – especially approx 2h before bedtime, I began to sleep a lot better. What’s more, is that my Oura ring confirms it.

I have experimented with more mindset training before bed, and I find it also helps me doze off so that Matt! I have actually been rereading our mindset articles closer to bed and they’re seriously awesome (if i do say so myself).

Apart from my genetic analyst telling me that unfortunately I am cursed with light-sleeper genes, My sleep issues are relatively solved!

[UpRiverSpencer]

I agree with everything you said.

Just an interesting observation on health forums: I’ve noticed that most (not all, but most) health forums that seem to pop off, are ones that blatantly vilify something.

For Keto’s, its carbs.
For Carnivors, its veggies.
For Powerlifters, its cardio.
For Runners, its heavy lifting.

I think that UpRiver doesn’t really vilify anything, and its probably for the best. Other than mainstream generally poor recommendations like eating doritos all the time (which I guess isn’t really a recommendation as much as it is forced down your proverbial throat by advertising).

I guess ultimately what I’m saying is that even though its popular to have villains on health blogs and communities, I think that its a whole lot better to focus on the good than to focus on the bad. My ideal health site would probably do that. Focus on the good. I feel that UpRiver does a pretty good job of looking at the benefits certain practices can offer their practitioners, as opposed to how “horrible carbs are…”

Kind of just a stream of consciousness here lol, but let me know your insight :p

[UpRiverSpencer]

Yeah man, I would have to agree with the sentiment of him being primarily a businessman. In fact, he seems to never skip an opportunity to say that he made $6Million by the time he was 26 or whatever. Its interesting because even though he speaks about health and wellness, it does seem like he boasts his more business-y accolades just as much, if not more than his passions for health.

[UpRiverSpencer]

Damn this is pretty cool. I recently did 23andMe and got it analyzed by one of MayoClinic’s top genetic analysts. Very fruitful experience and if anyone has the money and wants to learn about their own genetics, I HIGHLY recommend doing this.

[UpRiverSpencer]

Yeah Matt, speaking of conduction your energy appropriately, I often find that sometimes it turns into all out aggression with me. For example, I find myself getting a lot shorter tempered and less willing to be polite with people who really do not deserve it lol. I think next time I will definitely implement some of the breathing practices you’ve exposed me to, man.

At this point, I’ve gone 3 years of no porn, and that’s been awesome. Using semen retention is seriously a powertool if you know how to use it.

[UpRiverSpencer]

Yeah I agree with everything Matt mentioned. But I gotta say, for myself, that the mobile improvements have definitely been noticed. I think that the site as a whole is running fasting on both mobile and desktop. Not exactly sure how you made this happen Greggo, but it feels like a definite improvement already…

[UpRiverSpencer]

Yeah, so my main approach is kind of a brute force approach and while it may not work for everyone, it certainly works for me.

So essentially what I do is a dopamine fast.

This generally takes the shape of the following:

– abstaining from all flavored and caloric substances (both drink and food), for 24-48 hours.
– Abstaining from television and youtube (or any videos)
– Abstaining from video games
– Abstaining from masturbation (which I don’t do anyway, but thought i’d mention it)
– Abstain from cellphone use (tell people in your life that you will be back in touch in 24 ish hours or don’t mention anything at all – you’d be surprised how many people don’t notice a day-long absence)

What I WOULD do though during this time is:

– Read
– Meditate
– Self-reflection
– Actively seek and embrace boredom (our current-day world is designed to get rid of boredom, but it is in boredom that truly great ideas are found)
– Clean house, room etc
– Develop my next 7-day morning routine (I find that the next day, I’m truly more productive as there seems to be more dopamine to go around, so to speak. Harness this buy PLANNING what you will do with that dopamine)

A word of caution: the first day doing this is quite difficult and does require and adequate preparation. By this I mean, design your environment and next few days schedules to be conducive to your goal and ward off unhelpful temptations.

A word of advice: Try and avoid the things on the “abstain” list as long as possible. No need to live like a monk everyday, and it is my personal belief that one ought to embrace the fun times and let loose every once in a while (eat the junk, play vids all day, etc.) but in order to keep the mindset stronger for longer, resist the things on the “abstain” list for as long as you feel you want to. If your mindset slips again, do another dopamine fast (also known as “Nightmare mode” lol.) Consider it a tool in your cognitive toolbox, as opposed to a lifestyle.

Hope that helps, bro!

[UpRiverSpencer]

Wow this is actually all really cool. I was wondering, Matt, if you could put together a list of amazon products that would be able to mimic the effects of natural light or even red light exposure. Not just a mood light kind of thing (like Verilux), but actually something that might have some significant mitochondrial benefit? I’m thinking like a do-it-yourself kind of kit assembled from products easily purchased on Amazon.

Thanks so much!

[UpRiverSpencer]

I mean, I’d be kind of wary of McDonald’s anything. The issue for me is the preservatives and hormones. Things are given to the beef to fatten them up so that more patties can be made. Cows generally speaking are actually quick scrawny animals, but they get pretty damn big when given things to intentionally get them to put on extra pounds.

That said, I suppose Chipotle is good, yeah. I gotta agree with you, Matt. If money isn’t too much of an issue for you, the keg or a steakhouse isn’t too bad of an option. But that makes a lot more sense for me, because I eat practically entirely carnivore.

I think it’s important though to differentiate between being “health-conscious” and being a “health optimizer.” If you’re okay with the former then your options are quite a bit more vast than the latter. If you do fall into the more strict group though, perhaps embracing a 24-48 hour fast might be your way to go…

[UpRiverSpencer]

Lately also, ive been experimenting with longer and shorter times. I know that Dave Asprey says 6h2m is ideal for him, but that seems kind of short. I guess that’s what his Oura ring tracks. Thats actually kind of important to note, if that’s true, as te Oura software differentiates between “time in bed” and “time sleeping.” Ppl go to bed for an 8 hour window and don’t realize that they actually end up sleeping considerably less than that… Just for reference I usually have a “in bed time” of 8.5 hours and a sleep time of only 6 ish :/… Guess I have some shit to fix lol.

On the note of oura (maybe i’ll start its own thread of this topic), what key stats do you guys track, and how helpful and accurate do you find the “readiness” tab?

Thanks!

[UpRiverSpencer]

Hey Greg!

Okay so, we’ve been over lots of different sleep-related topics in our main articles on our Sleep Stream (here for anyone who has yet to see them: https://projectupriver.com/category/sleep/) but to be honest, there is one little thing that I learned about years ago and has seriously been a godsend… it is… *drumroll*….

an acupuncture mat!

This bad boy has been around for a long time and has been used for many years in Chinese and Indian wellness circles, among others. Essentially, this is a mat with little plastic prongs on it and is about the size of a conventional yoga mat. If you were to stand atop the mat barefoot, it would feel sort of like you were standing on gravel, I suppose. But what you are supposed to do, is 20ish minutes before your desired sleep time, lie down on the mat. At first with a shirt on, then you work your way up to shirtless.

Yes, at first it is very uncomfortable. But this is totally part of the process!

Long story short, when you lie atop the mat, your body will begin to release endorphins. After 10 minutes, however, the body begins to tire as it requires a lot from your CNS to release these chemicals.

You won’t feel tired when you’re on the mat, but the contrast of going from something that is uncomfortable and endorphin-releasing, to your bed – which is serotonin and melatonin releasing – allows your body to fall asleep more rapidly than you’d expect. Anyone who has ever gone through hours of tattooing, for example, will tell you that releasing endorphins is damn tiring. This is basically the same idea… except without nearly the same amount of pain or penetrating the skin.

Anyway dude, these things cost roughly $20-$50 online and have become an essential for me on days I don’t take cold showers before bed and find myself restless.

Pro Tip: Read your daily affirmations, do some meditation, listen to a relaxing song/podcast, or make tomorrow’s to-do list while putting in your time on the acupuncture mat.

Best of luck my brother and keep moving UpRiver!!! 😀

[UpRiverSpencer]

Yeah, Oura is sweet. Sometimes though, do you find that you have no idea what to do with the metrics? I feel like sometimes its beyond what the average consumer really needs… but then again, the oura ring isn’t really something the average consumer owns haha. I guess its really just us nerds.

¯\_(ツ)_/¯

What do you think, Matt? And how do you use the metrics to improve your sleep, personally?

[UpRiverSpencer]

I most certainly do, pal!

Okay, so in my experience, taking a slightly higher dose of vitamin D with some K2, regularly in the mornings has had a large impact on my energy, immune system and mood. I usually go with:

4000 – 5000 IU of vit D + 150mg-ish of vit k2.

Its important to note that these should be taken together, all at once, in the morning, and with regularity.

The reason for taking them together is that they have a symbiotic effect in the body, which offers health benefits without the downsides of taking high levels of vit D by itself (the calcification of arteries for example).

Furthermore, the reason for all at once is that, as your body produces vit D in response to direct sunlight exposure (which it wont really be getting in these coming months), vit D is closely tied to circadian rhythm levels. By taking vit D in the evening, it can throw your sleep out of whack, which we all know is VITAL.

Finally, the reason to take them with regularity – meaning, take them everyday at the same time – is also to do with your circadium rhythm, except in this sense, you can actually regulate your sleep patterns optimally by helping your body know when the sun ‘should’ be up, despite these dreary days to come.

As a bonus, there are also emerging studies showing the connections between D3, K2, and improved general health even in the face of this pandemic the world faces, check this out if interested:

https://www.sciencedirect.com/science/article/pii/S120197122030624X

Hope this helps, brother.

[UpRiverSpencer]

Ayy im glad dude. Yeah, stoicism is the shiiiiit 😀

[UpRiverSpencer]

Hey Greg, to answer your questions quickly, yes. I do think that being sexually intimate and allowing yourself ‘sexual release’ as a man can be very beneficial for you, your partner, and your relationship as a whole.

As with most important things out there, I’d recommend a balance that works for you. Consider going on a 14-day cycle where days 1-10 you practice retention and karezza. During these days, your energy will be up, male aggression (not a bad thing if used properly) will be elevated, and also I’ve found that if I’m avoiding the use of substances during these days (cannabis, alcohol, etc), my meditation practices seriously benefits during these days too.

Then days 11-14, have all the fun you want and clear out the pipes, so to speak. I find that this back and forward can of course be difficult during the 10 initial days, but lets remember both that nothing good comes easy and that its worth practicing delayed gratification (check out the marshmallow experiment to understand why delayed grat is good.)

Now obviously it doesn’t HAVE to be a 14 day cycle, you can totally change this to your liking, but I would suggest a minimum of 4 days of SR. Maybe you make it into a weeklong cycle – I don’t know. But the point and practice remain the same. Yin and Yang my brother.

😀

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