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Productivity, Engineering, Strategy, Management
Podcast highlights created and posted by Piotr Zolnierek on Snipd
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GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
Timing and Amount of Macronutrients for Optimal Performance and Recovery
AI Key Takeaways
- Total amount of macronutrients consumed throughout the day is generally more important than timing
- Carbohydrate timing matters for maximal hydration and muscle glycogen re-synthesis
- Protein timing doesn't matter as much for muscle growth
- Recovery starts during the previous workout
- Carbohydrate and protein intake should be adjusted based on energy expenditure
- A rough guide for carb and protein intake is half a gram of carbohydrate and a quarter of body weight of protein per pound of body weight, respectively.
@piotrzolnierek
The Secret to Being Calm When Stressed With High Cortisol
How to Lower Cortisol
AI Key Takeaways
- Balancing physical and mental stress is important to reduce cortisol levels.
- Staying in action and eating healthy foods are also important.
- Vitamin B1 and magnesium are key for reducing stress levels.
@piotrzolnierek
#650: Dr. Matthew Walker, All Things Sleep — How to Improve Sleep, How Sleep Ties Into Alzheimer’s Disease and Weight Gain, and How Medications (Ambien, Trazodone, etc.), Caffeine, THC/CBD, Psychedelics, Exercise, Smart Drugs, Fasting, and More Affect Sleep
How Does Caffeine Affect Your Sleep
AI Key Takeaways
- Caffeine is a stimulant that works to keep people awake by way of competing with adenosine.
- The longer that we're awake, the more adenosine is building up.
- Caffeine has a half life of five to six hours, which means that after about five to six hours, half of the caffeine still in your system, which means that caffeine has a quarter life of 10 to 12 hours.
- Caffeine can decrease the amount of deep sleep by 30%.
@piotrzolnierek
How to measure and improve developer productivity | Nicole Forsgren (Microsoft Research, GitHub, Google)
In Software Development Quality Comes From Shipping Faster
AI Key Takeaways
- Moving faster as a team can be achieved by shipping smaller things.
- Shipping more often and deploying smaller things can lead to better quality.
- Speeding up delivery can enhance team efficiency and safety.
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Save any
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