Resilient human

17/02/2026

So to adjust bedtime to 10pm, the reccomendation is to take melatonin at 7pm

Most people take melatonin right before bed.

That might be one of the worst times to take it.

Melatonin isn't a sedative, it's a chronobiotic. It doesn't knock you out. It signals to your circadian clock that it's dark. And the effect it has on your sleep timing depends entirely on WHEN you take it.

There's a concept called the Phase Response Curve. It shows that melatonin taken ~3 hours before your usual bedtime produces the largest phase advance, meaning it shifts your internal clock earlier, so you fall asleep sooner and wake up easier.

But take it AT bedtime? You can actually push your clock in the wrong direction. That's a phase delay. You end up falling asleep later over time, not earlier.

The sweet spot sits just before dim light melatonin onset, the point when your brain would naturally start releasing melatonin. For most people, that's roughly 3 hours before habitual bedtime.

Timing > dose.

Lewy et al. (1998), Burgess et al. (2010), and Challet et al., J Pineal Res (2024).

10/02/2026

Every supplement brand sells you magnesium mapped to an organ. Threonate for brain. Glycinate for sleep. Taurate for heart. Malate for energy.

It looks clean. It makes intuitive sense. But almost none of it comes from human tissue-targeting data.

Here's what actually happens when you take any magnesium salt: it dissociates in the GI tract into Mg²⁺ ions and a ligand. The ligand affects absorption rate and bioavailability, not tissue targeting. Once Mg²⁺ is in the blood, there's no address label.
A 2021 systematic review (Pardo et al., Nutrition) confirmed that tissue distribution data exists only in animal models. No human study has ever measured brain or CSF magnesium levels after oral supplementation of any form.

The brain-targeting claim for L-threonate comes from four rodent studies — two on MgT, two on Mg acetyl taurate — all showing increased brain Mg in rats and mice. The human RCTs measured cognitive scores, not brain magnesium. And every positive human trial was industry-funded. The one independent trial (Ni 2023, post-surgical breast cancer patients) found no improvement in pain, mood, sleep, or cognition after 12 weeks.
Here's the part nobody talks about: Mg glycinate delivers ~2-3g of glycine per dose. Glycine has its own human RCT evidence for improving sleep. Mg taurate delivers meaningful taurine, which has independent cardiovascular evidence. People may be experiencing real effects from the ligand and attributing them to "targeted magnesium."

And Mg malate for energy? Zero human clinical trials. Oral malic acid does not upregulate the Krebs cycle. That's biochemistry used as decoration.

Be cautious buying the organ map until it's shown in humans. ~50% of U.S. adults don't meet the RDA for magnesium. The form matters far less than whether you take it at all.

References:
Pardo et al. Nutrition. 2021. PMID: 34111673
Slutsky et al. Neuron. 2010. PMID: 20152124
Li et al. Mol Brain. 2014. PMID: 25213836
Uysal et al. Biol Trace Elem Res. 2019. PMID: 29679349
Ates et al. Biol Trace Elem Res. 2019. PMID: 30761462
Lopresti & Smith. Front Nutr. 2026. doi: 10.3389/fnut.2025.1729164
Zhang et al. Nutrients. 2022. PMID: 36558392
Hausenblas et al. Sleep Med X. 2024. PMID: 39252819
Ni et al. Breast Cancer. 2023. PMID: 37520407

11/12/2025

07/09/2025

Some good back exercises here….

03/08/2025

Transcript: HalfHeldSky

""I just think goodness is more interesting,” Morrison said. "Evil is constant. You can think of different ways to murder people, but you can do that at age five. But you have to be an adult to consciously, deliberately be good -and that's complicated.""

PapayaJuan2019

"cruelty is so easy. youre not special for choosing it"

WizardNuke

""Evil is boring. Right? I kinda believe in the banality and mundaneness of evil.

"Evil is just selfish impulses, which at the end of the day are really easy to understand. It's easy to understand why people do bad things. It's like "yeah, ok, you're selfish and scared and cruel, I get it".

"Being good is complex and beautiful and hard." - Brennan Lee Mulligan"

31/07/2025

May as well enjoy life I guess, money isn’t real

A Japanese man recently retired at the age of 45 after spending over two decades living a simple and minimalist lifestyle. His journey began in the early 2000s with a determined goal: to save 100 million yen (approximately US$640,000) and break free from the grind of corporate life. To achieve this, he drastically cut back on his expenses, primarily subsisting on rice and vegetables for 21 years.

His frugality extended to extreme measures, such as using the summer heat to cook sweet potatoes on a colleague’s car windshield and living without basic comforts like air conditioning or heating. By early this year, he had successfully saved 135 million yen (around US$860,000), surpassing his initial goal.

However, the recent depreciation of the yen has significantly reduced the value of his savings, leading him to question whether the sacrifices he made were truly worth it.

30/07/2025

What to feed a millennial

15/07/2025

08/07/2025

05/07/2025

02/07/2025

15/05/2025

Waking in the night? Try snacking !