Great post on X from @Ben Justman🍷 Nostr is still early, but the upside for creators and businesses is huge. Unlike past social platforms that rise and fall, Nostr lets you build a portable, ownable audience you never lose. Being early here isn’t just getting ahead on one app - it’s getting ahead on every app that will ever be built on the protocol.

Breath | James Nestor — Highlights, Part 2 A 70-year longitudinal research program discovered that the greatest indicator of lifespan wasn’t genetics, diet, or daily exercise - as many had assumed - but lung capacity. Moderate exercise like walking or cycling has been shown to increase lung size by up to 15%. The key to healthy breathing, optimal lung expansion, and the longevity associated with it lies in the transformative power of a full exhalation. Over time, shallow breathing limits the range of the diaphragm and reduces lung capacity. It can also contribute to the high-shouldered, chest-out, neck-extended posture often seen in people with asthma or other respiratory issues. Big, heavy, rapid breathing can do more harm than good, as it can lead to excessive oxygen intake and deplete carbon dioxide levels. Carbon dioxide has a strong dilating effect on blood vessels, opening pathways that allow more oxygen-rich blood to reach the cells. When we follow a slow breathing pattern, blood flow to the brain increases, and the body enters a state of coherence - when the functions of the heart, circulation, and nervous system align in peak efficiency. Research suggests that one of the most efficient breathing rhythms is a 5.5-second inhale followed by a 5.5-second exhale, equaling roughly 5.5 breaths per minute. The benefits were notable even when practiced for just 5–10 minutes a day. This is also known as coherent breathing. This style of breathing offers similar benefits to meditation for those who don’t enjoy meditating—or to yoga for those who prefer to stay on the couch. Try this 👇 Use an app (I use the free version of Breathe!) and set up a custom 5.5-second coherent breathing practice. Challenge yourself to do it for at least 5 minutes a day for two months. It can work wonders ✨

Breath | James Nestor - Highlights, Part 1 After a retreat in Bali that focused heavily on breathwork for regulating the nervous system, I became curious to dive into James Nestor’s book Breath. Over the next few days, I’ll share some highlighted sections that I think are especially worthwhile. So here’s Part 1: Research suggests that many modern conditions—such as asthma, anxiety, ADHD, psoriasis, and more—may be influenced by the way we breathe. Breathing can give us a way to regulate the nervous system, influence the immune response, and support overall health. Mouth breathing, on the other hand, has been associated with various issues including high blood pressure, depression, headaches, chronic insomnia, sleep apnea, and increased stress. This one simple habit changes more than you think 👇: Try to breathe through your nose as often as possible. At night, some people use a small piece of surgical tape to encourage nasal breathing. If this feels uncomfortable, you can ease into it by gradually increasing the time. (Always stop if it feels unsafe or restrictive.)

It‘s beginning to look a lot like Christmas 🎄… From naiivememe on X 🙌

Quote from Alex von Frankenberg in the video below: „The pessimist is right more often, and the optimist has the better life.” Which do you choose to be?

I just watched this Diary of a CEO podcast. Here‘s what I learned about sleep and how to improve it. 👇 Here are the big insights: 1. You can’t “make up” lost sleep — but you can bank it Sleeping in on weekends won’t fix chronic sleep deprivation. But if you know a short night is coming (travel, deadlines, shift work), you can proactively increase sleep in the days before to buffer the impact. 2. Digital detox matters — but not because of blue light Blue light only marginally affects melatonin (≈2.2% change in sleep efficiency). The real issue? The stimulation and light exposure from screens keep your brain in “daytime mode.” At least one hour of tech-free wind-down time still makes a meaningful difference. 3. Melatonin isn’t a universal sleep fix Low doses (0.1–3 mg) can be helpful for: • Jet lag (timing is critical), • Certain circadian rhythm disorders. But long-term effects on your body’s natural melatonin production remain unclear. It’s a tool — not a nightly crutch. 4. The #1 sleep superpower: Regularity Go to bed and wake up at roughly the same time every day (±15 minutes). Regular sleepers show a 49% relative reduction in all-cause mortality in some cohorts - a staggering effect. Consistency beats quantity. 5. Quantity still matters — but not the “8-hour myth” Most adults thrive at 7–9 hours, with 7 hours often being the “critical minimum” for optimal functioning. “8 hours” is not a universal rule. 6. Quality = continuity Good sleep is uninterrupted sleep. Aim for: • 85%+ sleep efficiency (if you track it), • Enough deep, slow-wave sleep. Fragmented sleep reduces the restorative benefits even if total hours are the same. 8. Light sets the rhythm In the hour before bed, keep light exposure under 30 lux (a lux meter app can help). Warm, yellow, minimal lighting tells your brain: It’s night. Power down. 9. Alcohol, caffeine & cortisol matter • Caffeine’s half-life can stealthily disrupt sleep even 6–10 hours after consumption. • Alcohol fragments sleep and suppresses REM. • Ashwagandha may help reduce cortisol for some people, but responses vary. 10. Don’t miss REM — it’s night-time therapy REM dominates the second half of the night. Waking too early means missing the sleep stage where the brain turns off noradrenaline (the stress chemical), giving us emotional processing, learning, and mental reset. 🎥 Watch it here:

Can Bitcoin be controlled or compromised by OGs partnering with the Wall Street „mafia“? Interesting video 👇

X (formerly Twitter)

Adelgary (@Adelgary) on X

"Jack Mallers you are in bed with mafia players. Charlie Kirk tried to exist the mafia. You can't exist the mafia once you're in bed with the mafia...

I’m trying to consciously focus my attention on positive thoughts. The app „Morning“ provides a simple template to set the tone in the morning but also reflect on great things that happened during the day.

I’m a bit of a book nerd 🤓📚 - I often have several books going at once and pick up whichever one fits my mood. One of my current reads is Meditations by Marcus Aurelius, which dives deeper into Stoic philosophy and timeless wisdom. It’s also featured in this interesting YouTube book summary, along with many other great picks 👇 🎥 What are you reading right now?

This video has been posted a year ago but I think it gets increasingly more important. I am all in favor of competition between countries and “voting with your feet”. But what if governments prevent you from leaving?

😅😂

Great post that we should look at Bitcoin value in terms of purchasing power rather than focusing on the fiat price.