[Music] hey guys in this video I'm going to share more information from the 4-hour body by Tim Ferriss if you didn't watch my previous video of the book make sure you watch it as well there's a lot of very valuable information there in this video I'm telling you how to increase sperm count how to extend your life and how to improve your sleep living forever the book gives us 3 tips to extend our lives the first is caloric restriction people eat more than they should if you eat less you will prolong your life in one experiment monkeys in one group were given as much food as they wanted they had no restrictions while the monkeys of another group were given 30% less food the monkeys of the second group lived on average two thirds longer than the monkeys of the first group if you want to have a long life you may want to skip dinner the second advice to prolong your life is semen retention in another experiment scientists separated a group of nematodes into two groups one group was allowed to breed with the females and the other one wasn't the nematodes of the second group were kept away from the females for their entire lives the first group of nematodes lived 8 days on average the second group lived significantly longer 11 days on average if you're a man who wants to live a long life you may want to give nofap a try the third and last tip to extend your life is bleeding human beings have iron in their blood we need it but most of us have more of it than we actually need and this isn't healthy studies have proven that high levels of iron increase the likelihood of getting a heart attack high levels of iron also produce free radicals and the more free radicals in your body the faster you age by donating blood you rid your body of excess iron do it every once in a while and you will prolong your life even if this happens to be wrong and it doesn't extend your life by that much if at all it could save someone else's keep that in mind increasing sperm count sperm quality depends on three things count morphology and motility sperm count refers to the amount of sperm in each ejaculation sperm morphology refers to the amount of sperm with the right shape a sperm with an irregular shape is not fertile sperm motility refers to the amount of sperm that can swim straight a healthy looking sperm that can't swim properly is useless in first world countries sperm count decreases 1% in healthy every year there are many things that could be causing this but the main causes cellphone radiation don't kill your cellphone in your pockets does lower sperm quality as well as testosterone and I wouldn't be surprised if it also causes testicular cancer if you want to have kids someday carry your cell phone somewhere else consider buying a jogging armband or put it in a backpack turn it off if you have to put it in your pockets Tim Ferriss himself has low sperm quality and when he stopped Chang his cell phone in his pockets his sperm quality increased drastically you've been warned ignore this at your own risk perfecting sleep your sleep quality is bad if you take too long to fall asleep if you find yourself waking up throughout the night or if you wake up too early and you're unable to go back to sleep give these a try if you want to improve your sleep avoid drinking alcohol for hours before bed the exception can be wine in moderation Tim drinks two glasses of wine before going to bed one or two glasses can help you fall asleep faster but more has the opposite effect take 200 micrograms of huperzine a half an hour before you go to bed this can increase your total REM sleep by up to 30% it also increases the likelihood of having a lucid dream huperzine a is a popular nootropic and it can accelerate learning Tim uses it to learn languages the problem with huperzine a is that it has side effects if you use it too much you shouldn't use it more than three days a week e two tablespoons of almond butter with a couple of celery sticks before you go to bed and you will feel a lot better in the morning it's normal to feel tired and grumpy in the morning because your blood sugar levels drop drastically after a long period without eating a high-fat and fibrous and I will barely raise your blood sugar so it won't make it harder to sleep all it will do was help to keep it steady during the 7 to 10 hour time frame that you spend sleeping eat a large fat and protein meal three hours before you go to bed this has a tranquilizing effect that will help you fall asleep faster take a cold bath or a cold shower an hour before you go to bed consume 1.5 to 3 milligrams of melatonin an hour before going to bed use an ultrasonic humidifier this is a must if you want to make your bedroom with sleep friendly environment it will keep it cool and humid making it easier to sleep at the same time a humid environment helps you keep your nasal passages moist and reduces wrinkles which is always good use a blue light therapy lamp it's commonly used for jetlag and for winter depression but use it in the morning for about 15 minutes and you will feel a lot more energized and in a better mood during the day you will also find it easier to fall asleep at night Tim uses the Philips go light use a night wave pulse light turn the lights off turn the night wave on and put it aside lie on your bed with your eyes open the device will begin to shine a blue light that gently rises and falls synchronize your breathing with a light its movement will become slower and slower and it will turn off on its own after a couple of minutes some people report falling asleep immediately afterwards wear blue light blocking glasses after sundown your phone and your computer both transmit blue light it helps you stay awake so it isn't the problem during the day but if you expose yourself to it at night you will find it harder to sleep the best advice I can give you is to stop using these devices at night but because you will you should at least diminish the amount of blue light you're exposing yourself to blue light blocking glasses will block some of the blue light transmitted by these devices this will help you fall asleep faster and improve the quality of your sleep thank you so much for watching if you like this video please leave a like and subscribe for more [Music]