Summary of "Master these 5 & you master masturbation."

Key Wellness Strategies and Productivity Tips to Strengthen the Prefrontal Cortex

1. Deliberate Cognitive Challenges

Engage in activities that challenge your brain like a muscle, including:

Dual n-back training to improve working memory.
Learning a musical instrument, such as handpanning or drums.
Playing strategy games like chess, Go, or real-time strategy (RTS) games such as Starcraft 2, which require multitasking, planning, and resource management.

2. Train Your Brain’s Pause Button with Meditation

Daily meditation for about 8 weeks can increase prefrontal cortex density.
Start with 5 minutes of focused breathing, aiming to reach 20 minutes for deeper meditation.
Use guided meditation apps like Headspace, Calm, or Insight Timer.
Best practiced right after waking to leverage naturally high prefrontal activity.
Breathwork can help shift brainwaves from beta to alpha state.

3. Boost Brain Processing Power through Exercise

Exercise increases BDNF (brain-derived neurotrophic factor), a protein that nourishes the prefrontal cortex.

Recommended workout plan:

30 minutes of Zone 2 cardio (moderate intensity, conversational pace) about 4 times a week.
High-intensity interval training (HIIT) twice a week, shown to double BDNF production.
Outdoor exercise for additional cognitive and holistic health benefits.

4. Optimize Nutrition for Brain Energy

The prefrontal cortex uses about 20% of the body’s energy; support it with:

Omega-3 fatty acids: 2-3 servings of fatty fish weekly or ~2000 mg DHA/EPA supplements.
Antioxidants: daily blueberries to improve executive function.
Magnesium: ~400 mg daily from dark chocolate, nuts, or supplements.
Hydration: 2.7 to 3 liters of water daily (can increase to 4 liters); dehydration can reduce prefrontal activity by 15%.

5. Master Recovery

Prioritize quality sleep: 7 to 9 hours per night.
Maintain a cool sleeping environment (~18°C).
Limit blue light exposure at least 2 hours before bed.
Avoid alcohol as it can reduce prefrontal cortex activity for up to 48 hours.
Practice stress reduction techniques such as a 10-minute walk in nature, which can reduce cortisol levels by 12%.

Final Advice

These habits are investments in your brain’s executive function. Start with one practice and gradually build upon it. Benefits include:

Better decision-making
Stronger focus
Improved emotional control
Reduced relapse into poor habits

Presenter/Source

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