Inner Light

04/18/2026

04/12/2026

I do this and it works ❤️

04/12/2026

Interesting!!!

Dealing with emotional baggage gets a 12 because it breaks the scale IMO. Chronic psychological stress keeps cortisol elevated, suppresses parasympathetic tone, and tanks HRV. You can ice bath every morning and sauna every night, but if your nervous system is stuck in sympathetic dominance from unresolved stress, none of the gadgets matter. Studies on perceived stress show it independently predicts inflammatory markers (IL-6, CRP) regardless of what else you’re doing.

Sleep consistency at 10, not just sleep duration. Irregular sleep timing disrupts circadian gene expression and blunts overnight growth hormone pulses even when total sleep is adequate.

Going to bed at the same time matters more than you might think.

Walking at 10 because it’s the most underrated recovery tool on the planet. Low-intensity movement clears lactate, increases lymphatic flow, and shifts you into parasympathetic without the cortisol bump that harder cardio brings. Zone 1 is where recovery happens.

Cold plunge at 6. Sorry. But unless you really enjoy it, the evidence is not super strong. Note - I do it still because I like it.

Acute post-workout cold exposure can blunt mTOR signaling and reduce hypertrophy adaptations for up to 48 hours. Great for between-session recovery and mental resilience. Bad timing if muscle growth is the goal.

IV drips at 3 because outside of clinical deficiency, you’re paying hundreds of dollars to p*e out expensive vitamins. Oral bioavailability of most nutrients is more than enough when the gut works.

Sauna at 8 for heat shock proteins, improved cardiovascular function, and the parasympathetic rebound after.

- Thomas DeLauer

04/10/2026

Having my morning coffee ❤️