MSM Learning Platform for Week N° 02
Good Saturday Morning to all the Masters-in-Training!
I. Upon awakening, just keep repeating mantra-style: “Today is a Training Day. I am in training for the next level, whatever that may be. With training, everything is possible!” The Inner Hunter/Huntress will respond. As of today, you are in Week 02 & you have 161 Training Days left! Read weekly briefing below carefully and completely!
II. Your weekly instructions are attached. Just open the attached document and start clicking on the links and GO!!
III. Some extra reading for you all: Life Lesson #2: The Vitality Model of Health & Longevity is the (only) Way to Go: https://www.minds.com/newsfeed/894058405036564480
Your time here is precious. While waiting in line, instead of steaming, try contemplating this instead: “The fear of death follows from the fear of life. A man who lives fully is prepared to die at any time.” – Mark Twain
MSM-24 Key Skills & Learning Points to be Mastered this week:
BREATHE! Cyclic Breathing = Your Way Back to Health Think always: Breathing control = mind control.
Remember, oxygen you are breathing in deeply will yield massive psychic energy.
The Routine: it’s a commitment: 3 cycles, 4 times a day (each session = 3 points!) : upon arising (as we awaken), noon (before eating), evening (commuting or waiting in line), before sleep (for great refreshing sleep).
Some Tricks:
- Stay relaxed and calm, serene & centered. Forcing will not work.
- Monitor that the nose hairs barely moving.
- To completely captivate (and control the wandering mind, count in a foreign language for added impact.
- Release retained breath gently.
Cyclic Breathing, 1-1-1-1 pattern: ( see video clip below):
- Inhale (slowly), using ALL the allotted time to inhale in over 1 counting unit : “5 and 4 and 3 and 2 ad 1 and 0”.
- Retain (lungs full); relax, it’s very safe: “5 and 4 and 3 and 2 ad 1 and 0”.
- Exhale (slowly) ; like letting off a valve or balloon. “5 and 4 and 3 and 2 ad 1 and 0”.
- Retain (lungs empty). “5 and 4 and 3 and 2 ad 1 and 0”. This part can be challenging, but amenable to practice.
Here is the Cyclic Breathing that Masters should start this week and next to control the breathing (and the mind/emotions).
- Review the MSM Cyclic Breathing: Introduction with Juliette: https://www.minds.com/newsfeed/891894110335500288
- Cyclic Breathing, 1-1-1-1 pattern: https://www.minds.com/newsfeed/891589393055506432
EAT !:
Quantitative Aspects of EAT!: Eat-to-Rest ratio for now = 16/08.
- Eat-to-Rest (E/R) ratio = 16/08, which means that you stop eating at 23h00 and let the digestive system rest completely until 07h00 thereabouts (8 hours: that’s starting to get healthy Rest period for the human digestive tract. The ideal REST period for the digestive period is more 14 or even 18 hours). Starting to trim this ratio so that the “Eat Window” decreases (resulting in less body fat, cholesterol, & fatigue), while Rest window increases (resulting in less heartburn & better sleep. Of course, you can improvise & be a bit creative with timings, as long as you respect the E/R ratio itself. For example, if the E/R ratio is 16/08, you can elect to have the 8 hours of REST when you want, such as between 23h00 and 07h00 or between 22h00 and 06h00. Very important note: Always finish the REST period (“break the fast”) with protein or fat, NOT sugar! Liquid sugar-free yoghurt (kefir) or a piece of cheese is ideal. Your call, just be disciplined!
- No Heavy dinner: “Light-at-Night Strategy”! No Eating After 23h00. "Humans live on one-quarter of what they eat; their doctor lives on the other three-quarters" Egyptian Pyramid inscription, 3800 B.C.
Qualitative Aspects: - Best Snack = NUTS: Walnuts, Almonds & Brazil Nuts handful a day.
- The Hunter’s diet: the ancient nourishment enjoyed by our ancestors for thousands of years. Hunters & huntresses avoid heavy meals (that slow down mental and physical activity) and dine on plenty of lean proteins. Along with regular exercises, lean proteins will help to replace lost fat with firm muscles:
i. HIGH in (good) fats (olive oil, butter, avocado, cheese), chicken, fish & shellfish, grass-fed meats, organic whole eggs, raw nuts, fruits, fermented drinks, pure water & sunshine.
ii. LOW in carbohydrates (refined sugar/flour and below-ground vegetables), synthetic food chemicals. a critical & very fundamental point to remember: we don’t ever have to eat any sugar or starch of any kind at all in order to be optimally healthy. Our bodies can manufacture glucose, as needed, from a combination of protein & fat in the diet. Most organs & tissues in the body, including the brain, actually prefer, if we let them, to use ketones, the energy- producing by- products from the metabolism of fats.
iii. NO industrial oils & NO GMOs. - Examples of great choices of Hunter’s Breakfast are (all done in coconut oil):
iv. Cheese omelette
v. Yoghurt or kefir with raw nuts
vi. Eggs with salmon
vii. Eggs Florentine: Poached eggs with spinach and melted cheese.
viii. Celery sticks with cream cheese.
ix. Hard boiled eggs.
MOVE !
Never Forget that any and every workout you do daily must have these 3 essential elements of your lifelong FUNCTIONALITY as we move through life's stages: FSE (Flexibility, Strength & Endurance) . Witness the body & mind get sculpted by these 5-minute MOVE exercises over time. This week:
MOVE! (Home) Week 02 (5 points/session): https://www.minds.com/newsfeed/892962132037341184
MOVE! (Office) Week 02 (5 points/session): https://www.minds.com/newsfeed/892976368050376704
Plus ….
Walk briskly after meals for 15 minutes
That’s it! Stick to it!
The Extra Mile (TEM):
Begin now to enrich your inner life. Who doesn’t want to avoid depression? It’s all here. Carpe Diem! Simple solutions for a complex world. Start to invest now:
Elastic Fantastic (Yoga++) : start now for benefits later. https://www.minds.com/newsfeed/893329080381349888
- Cold Shower every morning for health & Vitality. https://www.minds.com/newsfeed/894812178463043584
- Meditation & Mantra: Train the mind. Very safe. The brain changes when you meditate, such as reducing activity in the Brain’s “Me” Center. https://www.minds.com/newsfeed/893315003412840448
- Inspiring Video: plant the seeds today for tomorrow's inspiration: What makes a good life? Lessons from the longest study on happiness, https://www.minds.com/newsfeed/894811541557981184
- Music Magic Week 01: why not become a musician along the way to bring joy to others https://www.minds.com/newsfeed/893323327805333504
- Life Riddle Week 02: (what is life but a riddle?) Once Caesar crossed this river small, There was no turning back at all! What is the river? Answer to Life Riddle Week 01: When I untied the Gordian knot The whole Western world is what I got. Who am I? Alexander the Great (3 points for correct answer). By the way, The term “Gordian knot,” commonly used to describe a complex or unsolvable problem, can be traced back to a legendary chapter in the life of Alexander the Great.
As the story goes, in 333 B.C. the Macedonian conqueror marched his army into the Phrygian capital of Gordium in modern day Turkey. Upon arriving in the city, he encountered an ancient wagon, its yoke tied with what one Roman historian later described as “several knots all so tightly entangled that it was impossible to see how they were fastened.”
Phrygian tradition held that the wagon had once belonged to Gordius, the father of the celebrated King Midas. An oracle had declared that any man who could unravel its elaborate knots was destined to become ruler of all of Asia.
MSM Mega Health Challenge: for those who want a bit more from life. Jumping Jacks Challenge: 30 seconds in Nature: https://www.minds.com/newsfeed/892291235470516224
Poetry Challenge: Eternity's Sunrise, by William Blake, https://www.minds.com/newsfeed/894399331465822208
Eternity by W. Blake (aabb)
He who binds to himself a joy (a)
Does the wingèd life destroy; (a)
But he who kisses the joy as it flies (b)
Lives in eternity's sun rise. (b)Longevity and Vitality Tips: Understand HABITS by “linking” or combining them, using “triggers’ Linking Examples:
I awaken……….. I breathe, I give thanks)
I stretch, I drink lemon water ………..I smile!
Phone rings ………..I breathe deeply, emotions mastered!
Red traffic light……….. I breathe, observe & smile.
I work-out, I drink lemon water……….. I feel gratitude
Hunger pangs in tummy ………..I sip water, I smile, Ketones coming soon.
In arguments………..I observe the mind, then speak.
Work together, help each other!! See you next Saturday!! Remember: Improvise, Adapt & Overcome!
Best wishes and bon courage! Dum Spiro spero!
Michael & Juliette McGannon
Founders and Directors,
MSM-24
Getting closer every day to self-mastery! Like and Subscribe, SVP!))
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Our mission is all about upgrading FUNCTIONALITY mental and physical while decreasing RISK. Managers, some at the "top", come to us in a state of LOW functionality and HIGH risk for everything bad, just on the basis of their diminished ability to ADAPT to life's stresses. Our research over 30+ years, teaching our MSM-24 resiliency module to more than 150, 000 international managers at the premier business schools worldwide, clearly demonstrates that after 24 weeks of mentoring, this imbalance is permanently reversed: HIGH functionality, LOW risk.
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