Antifragility applied or

how to get positive response from regulated stress

Today:

  • Status quo and exposition

  • About antifragility, resource and discipline

  • Practice

  • Q&A

About me

Born in Russia, Sankt-Petersburg, Kolpino in 1985

After graduation traveled for 10 years in Middle East, Central, South East Asia and Africa

Started with some form of physical training when became 25 years old

Became professional programmer in 31

Not:

 - doctor

 - trainer

 - psychologist

Problems encountered and solutions

Antifragility is a property of systems in which they increase in capability to thrive as a result of stressors, shocks, volatility, noise, mistakes, faults, attacks, or failures

Example of Antifragile systems:

  • Immune system
  • Restaurants
  • Airlines
  • Silicon valley

Present time and PTSD

Past

Over time

Present

Over time

Desired

Over time

Stress response:

Fight, Flee or Freeze

Stress example: Cortizol release during giving lecture

Body stress response in detail

Resource and discipline

Prefrontal cortex

  • focusing one’s attention
  • predicting the consequences of one’s actions; anticipating events in the environment
  • impulse control; managing emotional reactions
  • planning for the future
  • coordinating and adjusting complex behaviors (“i can’t do a until b happens”)

Dopamine response

"Easy" dopamine

"Hard" dopamine

The holy grail of motivation: to be able to attach reward to the effort process itself

Routine

8 hour sleep

Sunlight in the morning

Cold shower / plunge

Light exercise

Circadian Rhytm

Cold shower/plunge

  • Increases energy and focus by releasing epinephrine and norapinephrine
  • Building resilience and grit. Training top-down control (prefrontal cortex)
  • Enhancing mood by releasing dopamine over prolonged period of time
  • Increases metabolism, increasing body temperature
  • Cold adaptation, brown fat thermogenesis
  • Muscle physical recovery (of applied more than 4 hours after training)

More on huberman lab

Cold shower

How to approach

Start warmer than you think you need to and ease into it over a few days. Do not expose yourself to cold water after strength or hypertrophy training

11 min/week - combined

Stop if you start to feel sick!

Exercise

Exercise amount

resistance training: 50-70 min a week

1 day rest

2 days rest

3 days rest

Zone 2 Heart Rate Training

  • Increase in the number of mitochondria
  • increase in mitochondrial efficiency
  • increase in “metabolic flexibility” 
  • lower resting heart rate
  • a decrease in blood pressure
  • lower risk of injury 
  • improves insulin resistance

About muscle fiber types

Mitochondria

Mitochondria are membrane-bound cell organelles (mitochondrion, singular) that generate most of the chemical energy needed to power the cell's biochemical reactions

We only produce the number of mitochondria we need to support the amount of energy we require

More on mitochondrial health

Conclusion

  • Start small
  • Consistency
  • Optimize and evolve
  • Never stop learning!

Q&A

Links and Materials

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