e04f0f5c7813b764bd3d140af7672cb24b376bf3
health/Body Masters.md
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+---
+title: Sleep
+visibility: public
+---
+
+# Sleep
+
+[systematicawesome.jacobcole.net > ChronicPain.jacobcole.net > sleep.jacobcole.net](http://sleep.jacobcole.net)
+Tags:, connectordoc, curatedList
+[started by jacob@ideaflow.io](mailto:jacob@ideaflow.io)
+
+Contribute to the list at top!
+
+Sleep Resources
+Tricks, tools, and resources for falling asleep and sleeping better.
+
+[See also: si.jacobcole.net/ for chronic back pain, ChronicPain.jacobcole.net for extensive resources, and qigong.garden](http://qigong.garden/) (related)
+-----
+
+[How to Fall Asleep Step By Step - Roger Cole Online Meeting with Jacob and Friends 1-21-2025 (42 min, audio) (Video](https://www.loom.com/share/cf4f1f3d03b24465b33152f55994bc6d) showing poses, low audio quality)
+- #ergonomics-and-well-being
+
+Summary Expert Guidance on Sleep:
+- Importance of intention: Setting a clear goal to fall asleep and creating a conducive environment.
+- Role of temperature regulation: Keeping the skin warm and the core slightly cool to facilitate sleep onset.
+- Mindfulness techniques: Focusing on present-moment awareness through sensations, sounds, and breathing to avoid past or future-focused thoughts.
+- Breathing exercises: Practicing satisfying breaths to recalibrate CO2 levels and naturally induce sleep.
+- Hypnagogic Imagery: Participants were encouraged to recognize subtle signs of transitioning to sleep, such as unexpected images, sounds, or sensations.
+- Practical Relaxation Postures:
+- Demonstrations of restorative poses, like legs up the wall or elevated postures, to promote relaxation and physiological calmness.
+- Tips on adjusting blankets and props for optimal comfort and sustainability in the pose.
+
+[Pranayama instructions for sleep - Dad and Jacob phone call 8-4-2024](https://drive.google.com/file/d/1jr0klONLH0iWI4JzLvFOwJDiL9SYcLKS/view?usp=drive_link) (Audio)
+Here’s the recording of the phone call in August when you felt wired but tired and wanted to sleep, and I led you through some pranayama.
+
+[Yoga for Sleep Sample Practice Sequence 1 5-10-2020 v2 ©](https://drive.google.com/file/d/1jxePTboA3ODNonZnx0o4D8S2KbWOgOuH/view?usp=drive_link) (Photos in PDF)
+Here's a series of yoga poses for sleep. You and your friends can pick the postures you like best and try them out. I'm happy to answer questions.
+
+# More sleep tips
+- Make sure you have great blackout curtains in your room and set them up such that it's dark enough that you can barely see your hand in front of your face.
+
+## Sleep supplements (from Oen)
+Sleep and mood supplements to order
+Melatonin-SR by Quality of Life
+GABA 750mg or 500mg capsules - by Source Naturals
+Lithium Orotate 5mg-10mg capsules, 2x/day
+Magnesium Glycinate
+Spirit Pearls or Peace Pearls (search Dr Fruehauf old stock)
+and Tranquil Sleep by Natural Factors, which has (5HTP (30mg) Suntheanine (200mg) and Melatonin (3mg)… so you could get the 5HTP and Suntheanine separately too)
+
+Restorative yoga classes, San Francisco and more
+https://www.perplexity.ai/search/restorative-yoga-class-san-fra-cIj4S8sOR..5.jxoep2QTQ
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health/Chronic Pain.md
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+---
+title: Chronic Pain
+visibility: public
+---
+
+# Chronic Pain
+
+*Tricks, tools, and resources for working with chronic pain*
+
+[systematicawesome.jacobcole.net](http://systematicawesome.jacobcole.net/) > [ChronicPain.jacobcole.net](http://chronicpain.jacobcole.net)
+Tags: connectordoc, curatedList — started by jacob@ideaflow.io
+
+---
+
+**Contents**
+
+- [Key Related Lists](#key-related-lists)
+- [General Techniques, Tips, and Tools](#general-techniques-tips-and-tools)
+ - [Things that have totally fixed people's chronic pain issues](#things-that-have-totally-fixed-peoples-chronic-pain-issues)
+ - [Understanding Tension Myositis Syndrome (TMS)](#understanding-tension-myositis-syndrome-tms)
+ - [PRP / Prolotherapy injections](#prp-prolotherapy-injections-to-stimulate-ligament-growth)
+ - [Gabapentin](#gabapentin)
+- [Techniques](#techniques)
+- [Supplementary Tools](#supplementary-tools)
+- [Specific conditions](#specific-conditions)
+ - [Repetitive Strain Injury (RSI)](#repetitive-strain-injury-rsi)
+ - [Concussions](#concussions)
+ - [TFCC Rupture](#tfcc-rupture-causes-ulnar-pain-on-wrist-supination)
+ - [Chronic knee pain](#chronic-knee-pain)
+ - [Back pain](#back-pain)
+ - [SI joint dysfunction](#si-sacroiliac-joint-dysfunction-specific-type-of-lower-back-injury-pain)
+ - [Herniated Disc](#herniated-disc)
+ - [TMJ (Jaw pain)](#tmj-temporomandibular-joint-jaw-pain)
+ - [Migraines](#migraines-wip)
+ - [Dietary sensitivities / digestion](#dietary-sensitivities-digestion-issues)
+ - [Chronic fatigue syndrome](#chronic-fatigue-syndrome-wip)
+ - [Ulcer](#ulcer-wip)
+ - [Allergies](#allergies-wip)
+- [People who have recovered](#people-who-have-recovered-from-chronic-pain-who-have-resources-or-practices)
+- [Comments / Discussion](#comments--discussion)
+
+### Key Related Lists
+[Tools and tricks for dealing with RSI rsiwiki.jacobcole.net](http://rsiwiki.jacobcole.net/)
+[General great people for working with the body bodymasters.jacobcole.net](http://bodymasters.jacobcole.net/)
+[SI (Sacroiliac) joint dysfunction (specific lower back injury) si.jacobcole.net](http://si.jacobcole.net/)
+[Sleep Resources sleep.jacobcole.net/](http://sleep.jacobcole.net/)
+
+[See also: mentalstatehacks.jacobcole.net](http://mentalstatehacks.jacobcole.net/)
+
+[adhd.jacobcole.net](http://adhd.jacobcole.net)
+
+[Knee.jmdiveris.net](http://knee.jmdiveris.net) (broken link)
+
+-----
+
+## Inbox (uncategorized / #toProcess)
+
+Chris Lakin @ChrisChipMonk
+I resolved my chronic (3.5y) neck pain two months ago. Now it’s obvious to me that I was creating the tension all along. Here’s my model of what was causing my tension:
+https://x.com/ChrisChipMonk/status/1807466597646495754
+
+https://www.linkedin.com/posts/andrew-huberman_im-excited-to-share-some-big-news-ive-ugcPost-7211116249437650946-7YZo?utm_source=share&utm_medium=member_ios
+- Andrew Huberman’s Book Protocols
+
+https://empowertherapies.co.nz/the-switch/#chronicpain ~amanda
+https://twitter.com/chydorina/status/1638702499178901505?t=2APrYICsR1BUhqZ069eLpA&s=03
+- Andres Gomez Emilsson of QRI: cluster headaches, DMT, metta meditation, MECFS
+
+https://www.santacruznonforcechiropractors.com/
+
+, I just got out of my second session with one of the most impressive body workers I have ever interacted with
+Dr Masi Bayless – She is a master of “non-force“ chiropractic which can do all of the same macro adjustments as usual chiropractic but with very very gentle touches. It’s quite incredible and has an incredible psychological effect as well even though it’s a purely physical practice. She also has great insights on ways to charge up overall vitality so as to make many problems lessen or go away. I would highly recommend trying to book with her! She is in Santa Cruz and also Los Gatos, and actually pretty available! And not even very expensive!
+
+Food as medicine for stress and anxiety #diet
+http://medicinalfoods.world/strategies-for-stress-and-anxiety/ ~Bobby Fishkin
+
+- [PSO RITE](https://pso-rite.com/products/pso-rite). It is incredibly painful, but causes your tight muscles to release.
+- Mobility and control exercise. Kinstretch.
+- Research terms:FRC, CARS, PAILs/RAILs
+
+- [Functional Range Conditioning](https://functionalanatomyseminars.com/frs-system/kinstretch/)
+- Controller Articular Rotation <joint>
+
+- [Hips](https://www.youtube.com/watch?v=hRMrq6G81p8&ab_channel=ClevelandClinic)
+- [thoracic spine](https://www.youtube.com/watch?v=DgNm3-Nv_gI&ab_channel=UpstateSpine%26Sport)
+- [total body](https://www.youtube.com/watch?v=wbkDfRoAuwc&ab_channel=TheFARM%3AFunctionalAthleticRehabilitation%26Movement)
+
+- progressive (PAIL) and regressive angular isometric loading (RAIL)
+
+- [internal and external rotation](https://www.youtube.com/watch?v=OXA87vu3q_w&ab_channel=FullBodyFix)
+- [ankle](https://www.youtube.com/watch?v=Pfz4qys23Q8&ab_channel=AlexSimone)
+
+-
+
+# General Techniques, Tips, and Tools
+General great people for working with the body
+http://bodymasters.jacobcole.net/
+
+## Things that have totally fixed people's chronic pain issues
+Many autoimmune-related conditions result in excruciating all-body pain such as Lupus, Fibromyalgia, and Lyme. These can be wicked problems as for instance in Fibromyalgia it stems from a disruption in the pain pathways, and does not respond to usual pain medication. An incredibly powerful tool especially for nerve-based pain (such as Fybro) is YinYoga. Either intuitive stretching, a Fibro Series, or simple class based practice is akin to a miracle drug, although it requires continual practice and should be paired with a holistic approach including sleep, herbs, diet, and stress reduction, as well as if possible mental framework approaches (CBT, positive visioning, service) and community engagement. This is the best formula I know of. [JT]
+
+#### Understanding Tension Myositis Syndrome (TMS)
+Learning about/how to work with it.
+[Intro: Breakthrough with Healing Chronic Pain | Howard Schubiner | Talks at Google](https://www.youtube.com/watch?v=0VyH1laOd2M&t=844s)
+[See also: http://aaroniba.net/how-i-cured-my-rsi-pain](http://aaroniba.net/how-i-cured-my-rsi-pain)
+[Reading Book: The Mindbody Prescription: Healing the Body, Healing the Pain](https://www.amazon.com/Mindbody-Prescription-Healing-Body-Pain/dp/0446675156) ~John Sarno completely cured a range of Highly skeptical, successful, technical friends from a variety of chronic pain conditions (including back pain / RSI)
+[“‘the mindbody workbook by david schechter is the book my friend used, and he also recommends unlearn your pain by howard schubiner which he says is better (site](https://www.unlearnyourpain.com/))” ~BL
+ http://sjbyrnes.com/rsi.html
+
+[Pain recovery workbook / 5th grade reading level book on pain](http://www.greglehman.ca/pain-science-workbooks)
+“I'm finding it useful to learn that ‘pain ~ discomfort ≠ tissue damage’ “ ~AL (Chronic knee pain)
+
+[More from How People Have Recovered from RSI](https://sites.google.com/view/rsi-wiki/ways-people-have-recovered-from-rsi?authuser=0)
+ Aaron Iba:
+http://aaroniba.net/how-i-cured-my-rsi-pain Tension Myositis Syndrome
+
+John M:.
+- Going to trigger point massage, then doing it on self. Esp. unexpected spot on outer deltoid
+
+HR:
+- [Strengthening arm muscles - Guide & Exercises](https://docs.google.com/document/d/1GKaacv6LtOrwAH4Vogpf_qQWeGhnHkV_lMrdxNG51Ik/edit)
+
+- [Just getting an Ergodox EZ Keyboard](https://sites.google.com/view/rsi-wiki/jacobs-tools-and-tricks-for-managing-rsi?authuser=0)
+
+AS
+- [Wearing wrist braces at night and often during the day for several months + doing physical therapy exercises such as rug angels. Example brace](https://www.amazon.com/gp/product/B0053D1YAE/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1)
+
+JC
+- Nerve conduction study years ago revealed moderate carpal tunnel syndrome. Years later, per an ultrasound, my past carpal tunnel had already resolved, but I still had dramatic pain at base of thumb while typing. At that point, ultrasound revealed mild arthritis.
+- Dramatically improved by:
+
+- [Getting even one round of PRP injections made a dramatic difference. (With Dr. Donna Alderman](https://www.prolotherapy.com/DrAlderman.php))
+- [Wearing wrist braces at night + physical therapy exercises like rug angels made a big difference. Example brace](https://www.amazon.com/gp/product/B0053D1YAE/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1)
+- [Doing qigong zhan zhuang standing postures, such as embrace the tree](http://whyisitawesome.wikispaces.com/Meditation%2C+Yoga%2C+Tai+Chi%2C+Qigong) variations, or santi stance for at least 12min 2x/day. (6min ea posture)
+- Resolving poor posture/thoracic outlet syndrome issues with regular yoga, trigger point massage and better ergonomics
+
+- [Learning how to do an Iyengar yoga shoulderstand](https://www.yogajournal.com/practice/salamba-sarvangasana) the first time was mindblowing
+
+- Palliative tricks included regularly soaking my hands and arms in hot wax with a wax machine
+
+#### PRP / Prolotherapy injections to stimulate ligament growth
+Great doctors:
+[Dr. Donna Aldermanwww.prolotherapy.com](http://www.prolotherapy.com/) Oakland, LA. PRP (platelet rich plasma)/Prolotheraphy Takes platelets injects into ligaments. Applies to RSI, SI joint, tfcc, shoulder, and many other injuries, especially where there is laxity in ligaments/joints.
+Dr. Bjorn Eek – Burlingame. Prolotherapy
+
+#### Gabapentin
+“I went to a neurologist and he prescribed gabapentin my bodily pain went away almost immediately and has only gotten better”
+
+## Techniques
+[Qigong/Tai Chi -- see Why Is It Awesome? Meditation, Yoga, Tai Chi, Qigong](https://sites.google.com/view/whyisitawesome/meditation-yoga-tai-chi-qigong?authuser=0) #t
+Embrace the tree and connecting Heaven and Earth Qigong exercises. Very simple and perhaps the most powerful exercises I know.
+ Harvard Medical School guide to Tai Chi #book
+ Jet Li YouTube free online Tai Chi course
+ William c.c. Chen tai chi in person (and, these days, over Zoom)
+ Swimming Dragon Qigong (search on YouTube)
+
+[Donna Eden Energy Medicine](https://edenenergymedicine.com/) – A very talented and perceptive lady reinvented/reframed a lot of qigong-like practices and has worked hard to make them approachable in the West. Slight amount of hippie tolerance required
+[Donna Eden Daily Energy Routine (5 min)](https://www.youtube.com/watch?v=Di5Ua44iuXc)
+[Energy Medicine Mindvalley](https://www.mindvalley.com/energy-medicine/masterclass/invite?utm_source=google-paid&utm_medium=search&utm_campaign=[advertising]-[google-paid]-[webinar-autopilot]-[atm]-web-sea/warm-lead/kw:-brand-(t3)-(en+us)-(broad)/aid=[ad:text]-aud:-[ga]-all-users-90d-/emed&utm_content=c--437136541895-&utm_term=g--%2Bdonna%20%2Beden-b-&gclid=CjwKCAjwxev3BRBBEiwAiB_PWO7FKkCUtWzwNsH6khbd_DctKUPaqwJIPLP9yvY00YwzG9cy0VcVYRoCWJgQAvD_BwE) course by Donna Eden
+
+Zone Tapping - remarkably simple acupressure-like technique to at least temporary relieve pain almost anywhere in the body
+[zonetapping.jacobcole.net](http://zonetapping.jacobcole.net)
+
+Acupressure
+[Acupressure's Potent Points: A Guide to Self-Care for Common Ailments](https://www.amazon.com/dp/0553349708/ref=cm_sw_r_cp_api_i_sWc8EbCQJXDWD)#book
+
+ Reflexology
+
+Pilates
+Pilates - Originally known as controlology, is in part, the art of keeping your spine still and stable while you perform various activities. I highly recommend Pilates on a Reformer device, which you typically need to go into a studio to find, to start. Some have called Pilates “physical therapy as a sport“
+[Online resource Pilatesanytime.com](http://pilatesanytime.com) #goodClasses #exercise #pilates #paywall - some of the world's best teachers, with and without equipment
+[Elsewhere: Free Pilates Foam Roller Workout](https://youtu.be/L8o1BaKtNhQ)
+
+Iyengar style yoga (Yoga like you mean it. Uses extensive props to help you experience the spirit and attitude and intent of particular poses. Iyengar teachers often know how to adapt to medical issues)
+[Props to get into it at home](https://www.toolsforyoga.net/product-p/k04.htm)(You can fudge this but the props are great. And yoga blocks are useful for everything)
+
+Restorative Yoga
+[Prop kit for restorative yoga](https://www.toolsforyoga.net/product-p/k05.htm)
+
+[Lots of videos available online, but, of course, finding a local teacher is great when possible. Also many excellent teachers have online classes going right now, including http://rogercoleyoga.com/](http://rogercoleyoga.com/)
+
+Feldenkrais Method #t
+
+ Alexander Technique - helps many people with vocal strain and RSI especially
+
+Postural techniques
+[Gokhale method](https://gokhalemethod.com/)
+https://www.spinefulness.com/
+
+## Supplementary Tools
+[Essential oils (especially Young Living peppermint](https://www.amazon.com/Peppermint-Essential-15ml-Young-Living/dp/B0083I2OO6)) / “Shaolin wood oil” / tiger balm
+TENS Unit / PEMF / H-Wave (latter 2 better for rehab? One was recommended by hand therapist…) #t
+[Cupping Therapy set](https://www.amazon.com/gp/product/B017WBBG98/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1) – I favor the silicone cups over-hard cups and like to use them with coconut oil
+Hand Wax Machine
+[Melt Method](https://www.meltmethod.com/) soft foam roller, foot / hand rolling balls and online videos #t
+[Foot Rubz reflexology ball](https://www.amazon.com/Due-North-Massage-Plantar-Fasciitus/dp/B002QEY6NK)
+
+Learning how to use a lacrosse ball really well
+Green Thumb massage tool
+
+[Great Wrist brace](https://www.amazon.com/gp/product/B0053D1YAE/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1)
+
+# Specific conditions
+
+### Repetitive Strain Injury (RSI)
+http://rsiwiki.jacobcole.net/
+
+### Concussions
+[Traumatic Brain Injuries triggers a long-term reduction in growth hormone, or GH, secretion that is linked with Brain Injury Associated Fatigue and Altered Cognition (BIAFAC). Most TBI patients experience dramatic symptom relief with GH replacement therapy, but the symptoms can return if treatment stops (Source). Scientific Explanation](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6651180/)
+
+### TFCC Rupture (causes ulnar pain on wrist supination)
+(triangular fibrocartilage complex)
+ JN, DC , JC
+Get hand therapy
+[Device: wristwidget.com](https://www.wristwidget.com/)
+ PRP Injections
+
+### Chronic knee pain
+ RC, SB, JC, AL
+[Release vastus medialis, strengthen glutes is a common theme. Good to see a great pt or bodyworker e.g. https://www.linkedin.com/in/kieran-haller-aa433316a/](https://www.linkedin.com/in/kieran-haller-aa433316a/)
+ PRP Injections
+[knee.jmdiveris.net](http://knee.jmdiveris.net)
+
+### Back pain
+ Svaroopa Yoga – see link at http://qigong.garden/
+ NE
+ Great physical therapy studio Active Care PT – Bay Area #physicalTherapist
+
+[Pilates]
+
+#### SI (Sacroiliac) joint dysfunction (specific type of lower back injury / pain)
+ JM, JC
+http://si.jacobcole.net/
+
+Yoga with Adriene on YouTube has a lot of great solutions, especially these two:
+https://www.youtube.com/watch?v=XeXz8fIZDCE
+https://www.youtube.com/watch?v=phuS5VLQy8c
+
+#### Herniated Disc
+[Often possible to vastly alleviate pain with careful and proper yoga. Yoga With a Herniated Disk](https://www.yogajournal.com/practice/yoga-with-a-herniated-disk)
+
+[Tension myositis syndrome / Sarno book & related]
+- Pain reprocessing therapy, and somatic tracking <> nic
+- [Alan gordan – backpain study #boulder #podcast tell me about your pain https://podcasts.apple.com/us/podcast/tell-me-about-your-pain/id1503847664](https://podcasts.apple.com/us/podcast/tell-me-about-your-pain/id1503847664)
+
+### TMJ temporomandibular joint (Jaw pain)
+ EA, RC
+ Melt method soft foam roller TMJ treatment
+[Sue Hitzmann's 5-Minute Facelift](https://www.youtube.com/watch?v=4tUEj1J5YS8)
+[Yoga tune up ball TMJ technique](https://www.youtube.com/watch?v=fqwPQ5esWNw)
+ Jaw exercises — #book TMJ Healing Plan #good
+
+### Migraines #WIP
+ ?DG, DS,
+[Migraine topical oil – Open Apothecary with CBD](https://www.openapothecary.com/home/__trashed/)
+
+[Tension myositis syndrome / Sarno book & related]
+- [RF “https://www.amazon.com/Mindbody.../dp/0446675156/ref=nodl_](https://www.amazon.com/Mindbody-Prescription-Healing-Body-Pain/dp/0446675156/ref=nodl_?fbclid=IwAR2dgftkgrLj9df7ASs7S7TU9SlYO2DZWBfhjq7-r5UypwQfIpAPjf_ICRA) Simply reading this book and applying its exercises for 15 minutes 3 times a week cured me of 20 years of incapacitating migraine headaches. “
+
+[Craniosacral therapy / Access Consciousness Bars](https://www.accessconsciousness.com/en/micrositesfolder/accessbars/)
+
+### Dietary sensitivities / digestion issues
+ BL, DG, MM
+
+[Some entries on foodslist.jacobcole.net](http://foodslist.jacobcole.net/) may be relevant, such as
+Minda #lowhistamine #paleo #lowFODMAPS #digestivechallengewinner #simple
+History: Major Digestive Challenges, diagnosed with IBS, I suffer from migraines, hormonal imbalances and general inflammation. This diet has worked wonders for me.
+
+https://briewieselman.com/ #bodymaster gut specialist / acupuncturist - “even just being on her email list has been very helpful
+she sends out all sorts of educational stuff about gut health and support
+a lot of her stuff is targeted to women because she has done a lot of work with fertility and hormones (gut issues are very related to hormonal issues, and hormonal issues can cause infertility)”
+
+### Chronic fatigue syndrome #wip
+ Loomis #t Tom Cam
+
+### Ulcer #wip
+ #t Curtis
+
+### Allergies #wip
+ NP
+
+# People who have recovered from chronic pain who have resources or practices
+Adam Jensen - RSI and back pain
+Alex Munz - https://www.maisonmunz.com/safe-floor-us/
+
+# Misc Techniques
+[See http://bodymasters.jacobcole.net/](http://bodymasters.jacobcole.net/)
+“Have you heard of fascial counter strain? This is the most intense MOST traumatically releasing bodywork ever!!”
+
+# Resources
+[(#internal https://drive.google.com/drive/folders/14vgvFCBfEPUUlrg-r5032NnQoVmhW-J4?usp=sharing](https://drive.google.com/drive/folders/14vgvFCBfEPUUlrg-r5032NnQoVmhW-J4?usp=sharing))
+
+## Alexander - Jacob brainstorm 19th September 2021
+- Therapists
+
+- https://www.painpsychologycenter.com/evidence.html
+
+- These guys have a LOT of experience but are in LA
+- They have a really promising RCT they just ran
+
+- http://www.drkevincampbell.net
+
+- ISTDP therapist in SF
+
+- https://www.psychologytoday.com/us/therapists/clark-grove-san-francisco-ca/33055?sid=1340145647.1425_27754&state=CA&zipcode=94904
+
+- Istdp therapist in sf, but doesnt seem that great
+
+- Unlearnyourpain.com
+
+- Howard Schubiner mentions in his book that therapy seems to be more effective than just reading the book.
+
+- https://static1.squarespace.com/static/5b75908755b02cf7e029e10e/t/607880e8619e27735ed308c1/1618510056680/PPD+Bibliography+4-14-21.pdf Chronic pain bibligography
+
+- Neuromodulation
+
+- https://www.sana.io/ ?
+
+- I used this once — it was okay, mild benefit to sleep. Curious how you would feel.
+
+- Neurofeedback?
+
+- I looked up some of the lit on this, seems advantageous. Can be kind of expensive though
+- Jacob did 10 sessions, about 20 is what it usually takes to do theta on demand
+
+- https://exsurgo.com/about/
+
+- found this on google ads but seems a bit expensive — what’s the research on it?
+
+- Muse headband
+
+- Only does alpha, not theta
+
+- Jacob has never had problems with alpha to begin with
+
+-
+
+- Supplementation
+
+- Low Dose Naltrexone
+
+- Super safe, lots of good evidence in medical lit
+- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3962576/
+- Can get a prescription from any functional medicine doctor or order it online
+
+- https://get.agelessrx.com/ldn-low-dose-naltrexone/?gclid=Cj0KCQjwv5uKBhD6ARIsAGv9a-zI33SXnT6XTT16BxL2iI4Tzm_aEi3U_rCM2YS3cSZf9s7dy83ecnAaAhgEEALw_wcB
+
+- This seems quite cheap ?
+
+- https://ldndirect.com/booking-options/ 70 usd for prescrip
+
+- The subreddit on LDN is a good guide
+
+- Oxytocin
+
+- Not sure abt safety here
+- Maybe exists intranasal options like for insulin?
+
+- Gene therapy ? Per machiavelli
+- Electrolytes?
+
+- Curious if magnesium or sodium intake ever made a difference
+
+- Magnesium citrate 600mg
+
+- Try the extremely absorbable forms possible?
+- Citrate is a laxative
+
+- Magnesium glycinate, malate
+- Avoid oxide, chloride, carbonate (unless its transdermal), because their bioavailability is really low.
+- Elemental — do they sell that
+
+-
+
+- Jacob tried keto for a month and got cramps when he didn’t supplement electrolytes
+
+- Dietary stuff
+
+- Curious what things if any have made a difference
+
+- Keto made no difference in symptoms — felt good meditatively
+- I like fasting for meditative purposes (eg. 4 or 3 day)
+- I stop spilling out my energy when I fast
+-
+
+- Palmitoylethanolamide..
+
+- The fatty acid that nootropicsdepot sells
+
+- They also sell some other chronic pain stuff but its not that strong IME
+
+- HRT?
+
+- Too risky?
+
+- Research directions
+
+- Just searching through /r/nootropics can probably be useful
+- Same goes for longecity
+- Make list of all symptoms ? When they started.
+
+- Ruptured ligaments
+
+- First one ruptured during undergrad
+- One really ruptured ligament, one stretched out, one that is mildly ruptured, another that is mildly ruptured.
+
+- Things that have made a difference
+
+- PRP mild benefits
+- Doing pilates, strengthening exercises?
+
+- Note: almost everybody could benefit from an overall vitality increase from a chronic pain prescription or MINDBODY approach.
+- If I did more physical therapy or stabilization it would be powerful
+
+- RSI pain seperate
+
+- Started in HS
+
+- Things that have made a difference
+
+- PRP massive change
+- Trigger point for RSI
+
+-
+
+- Everything you have tried.
+
+- Phototherapy
+
+- Ever tried LLLT?
+
+- Cold laser therapy
+- JOOV infrared
+
+- They have a few competitors that are cheaper, and just as strong in terms of the amount of light emitted
+- I have a couple of friends who have companies that do this and I can ask them for a red light
+
+- DNRS
+
+- Interesting
+
+# Comments / Discussion
+ I'm really surprised by how the qigong embrace the tree sequence affected my chronic shoulder tension – unlike with stretching, the tension seemed permanently melted, and never came back the same way. I had an intense 25 minute session with approximately 6 minute holds in a few different arm positions ~T
+
+When i go for a run it fixes headaches ~afshawn
+Hiccups - hold breath for 30 sec
\ No newline at end of file
health/Depression Resources.md
new file mode 100644
index 0000000..dc970ed
@@ -0,0 +1,79 @@
+---
+title: Yoga & Resources for Depression
+visibility: public
+---
+
+# Yoga & Resources for Depression
+
+*A working list of teachers, retreats, articles, and local Bay Area classes for someone navigating depression. Lens: somatic / Iyengar yoga, on the principle that **the body is the lever, not cognition**.*
+
+#depression #yoga #iyengar #wellbeing #mental-health
+
+---
+
+## The principle
+
+> *"It's impossible to be depressed when your armpits are open."* — B.K.S. Iyengar
+
+Everything below is built around this. Iyengar lineage chosen deliberately for its precise physical-opening pedagogy — not generic stretching, not mood-talk, not cognitive reframing. **Somatic re-entry into the body** as the primary intervention.
+
+---
+
+## Teachers
+
+### Patricia Walden — Iyengar yoga, Boston
+
+- [Patricia Walden Yoga (official site)](https://www.patriciawaldenyoga.com/)
+- [About Patricia Walden](https://www.patriciawaldenyoga.com/about)
+
+One of the most prominent senior Iyengar teachers in the US. Close relationship with Guruji (B.K.S. Iyengar) and Geetaji. Notably, Patricia healed her own serious depression in her 20s through Iyengar practice — she's not just teaching the lineage, she's a living case study for it.
+
+### Shosan Victoria Austin — Iyengar yoga + Zen priest, SF
+
+- [Victoria Austin (personal site)](https://victoriaaustin.org/)
+- [Shosan Victoria Austin at SF Zen Center](https://www.sfzc.org/teachers/shosan-victoria-austin)
+
+Senior Iyengar teacher and ordained Zen priest, based in San Francisco. Dual lineage means she works precisely with the physical body *and* with contemplative practice. Recommended specifically as someone who has skill working with the body — important for anyone whose depression has a strong somatic / disembodied component.
+
+### Judith Hanson Lasater — restorative yoga
+
+- [Judith Hanson Lasater — calendar & trainings](https://www.judithhansonlasater.com/calendar)
+
+Founding voice of restorative yoga. The modality most accessible when someone is *not able to be very active* — bedridden, exhausted, low energy. If "go to a class" feels impossible, restorative is where to start.
+
+---
+
+## Articles
+
+- [**Patricia Walden on Yoga for Depression & Anxiety** (AHA Yoga interview)](https://www.ahayoga.com/patricia-walden-yoga-for-depression-anxiety/) — the single best first link to send anyone asking "does yoga actually help with depression?" Combines Patricia's personal story with practical detail.
+- [**Yoga for Depression, Part I** (Yoga Journal)](https://www.yogajournal.com/teach/yoga-for-depression-part-i/) — the most citeable single article in this bundle. Pair with the AHA Yoga interview above.
+
+---
+
+## Retreats
+
+- [**Kausala Summer Sanctuary**](https://www.kausala.com/summersanctuary) — looks promising on paper. Recommended without firsthand experience — vet the philosophy and the lead teacher's lineage before committing.
+
+---
+
+## Local (Bay Area)
+
+- [**California Yoga, Mountain View — Back Care class, 10:15 AM**](https://www.californiayoga.com/mountain-view-yoga-class-schedule) — Iyengar studio with a back care class at a beginner-friendly intensity. Good entry point for someone in the Bay Area who wants in-person practice but isn't ready for full active classes. *(Note: even "back care" requires being physically present, which isn't always possible. Keep in pocket for week 2-3 of recovery, not as the first ask.)*
+
+---
+
+## Adjacent: community for the neurodivergent
+
+- [**Think Divergent**](https://thinkdivergent.com/) — included because depression is often entangled with isolation and neurodivergence. Community is not treatment, but it is load-bearing. Worth knowing about if the person you're helping is high-functioning ND.
+
+---
+
+## Notes on use
+
+- **Lead with a human, not a link.** The single highest-leverage move in compiling this list was making a one-on-one introduction to a wise older person who could just *talk* with the person in pain. Web links are necessary but not sufficient. If you have a human bridge available, lead with the human.
+- **Start where the body is.** If someone is bedridden, restorative ([Judith Lasater](https://www.judithhansonlasater.com/calendar)) before active. If they can move, [Iyengar back care](https://www.californiayoga.com/mountain-view-yoga-class-schedule). Don't push past where the body is willing.
+- **Iyengar lineage isn't the only path** — but it's the one this list is curated around because it has a clear theory of how somatic opening relates to depression, and it has produced specific teachers ([Patricia Walden](https://www.patriciawaldenyoga.com/), [Victoria Austin](https://victoriaaustin.org/)) who treat depression as a real clinical concern.
+
+---
+
+*Curated by Jacob Cole. Sources include personal recommendations from senior Iyengar practitioners and longtime students of the tradition. Private research notes (with full source attribution) available on request.*
\ No newline at end of file
health/Mental State Hacks.md
new file mode 100644
index 0000000..5cceeda
@@ -0,0 +1,200 @@
+---
+title: Mentalstatehacks
+visibility: public
+---
+
+# Mentalstatehacks
+
+[systematicawesome.jacobcole.net > mentalstatehacks.jacobcole.net](http://mentalstatehacks.jacobcole.net)
+Tags:, connectordoc
+[started by jacob@ideaflow.io](mailto:jacob@ideaflow.io)
+
+Contribute to the list at top!
+
+Mental State Hacks
+Tags:, spiritualTechnology
+
+[Inbox 1](#h.npuoyt7lbk23)
+[General Tricks 2](#h.3081lnjzttsr)
+[● Interrupting yourself in a busy schedule 2](#h.o04e46b7c9hy)
+[○ Things to say to yourself 2](#h.ggedgc9ms8y5)
+[Breathing 2](#h.dpjvi04bgu66)
+[Energy 2](#h.idruwd6nc8qj)
+[● Sleep 2](#h.cakuqtazai6y)
+[● Qigong 2](#h.snrrd02ub1pn)
+[Looking at cute baby animals 3](#h.qqqd7ctl9a7)
+[Self-Soothing Tactics 3](#h.h3nd6xdpxf4b)
+[● Distraction 3](#h.e8fqwo8e3hi3)
+[● #StressEating 4](#h.dbymgovoyogf)
+[Related 4](#h.f7v2x9kah4wp)
+
+## Inbox
+
+-----
+https://www.sparknotes.com/philosophy/hegelphilhist/terms/
+
+[#read https://www.sparknotes.com/philosophy/hegelphilhist/terms/](https://www.sparknotes.com/philosophy/hegelphilhist/terms/)
+Tags:, philosophy, hegel
+if the body does not correspond to the soul, it is a wretced thing indeed. the unity of existence and the concept, of body and soul, is the Idea. it is not jsut a harmony, but a complete interpenetration. nothing lives which is not in someway Idea. the Idea of right is freeom, and in order to be truly apprehended, it must be recognizable in its concept;nd in the concept's existence ~hegel ~elements of the philosophy of right
+Subjective Will
+Hegel distinguishes between universal will, which refers to the overall drive of Spirit, Reason, or the State, and subjective will, which refers to the multitude of individual wills of the people that comprise the State. In its strongest form, subjective will commands an "infinite right" to be fulfilled. If individuals are to follow a universal cause, that cause must encompass their own subjective will--it must address their own "sense of self." Subjective will is essentially arbitrary in the sense that it does not necessarily follow fixed, universal principles; Hegel also refers to subjective will as "caprice" in order to point out this fickle, arbitrary nature. Subjective will can be linked very closely to universal will (though it need not be)--the ultimate goal of a given State is to unite the subjective wills of its citizens with the universal will expressed in its abstract central principle (which is an expression of the will of Spirit). The State, Hegel argues, does not limit true freedom but only the most arbitrary, animal aspects of subjective will ("caprice"). Subjective will also becomes linked to the will of Spirit through world-historical individuals, whose own passions and goals stem partly from a recognition of the next step in the development of Spirit.
+ The only interest of Spirit is to realize its own principle of true freedom, and it does this by unfolding as human history, where the consciousness of universal, rational freedom is the driving force. Hegel's metaphor for Spirit is a seed, which contains all it will become within itself but which also needs to see those contents actualized in the world.
+Idea
+"Idea" remains a somewhat unclear concept, and is often used nearly interchangeably with "Spirit." Hegel refers to Idea at one point as lying in "the innermost pit of Spirit,"
+
+------
+
+Things-in-themselves[edit]
+For both Hegel and Kant, "we arrive at the concept of the thing in itself by removing, or abstracting from, everything in our experiences of objects of which we can become conscious."[88]
+If we abstract 'Ding' [thing] from 'Ding an sich' [thing in itself], we get one of Hegel's standard phrases: 'an sich.' [in itself]....A child, in Hegel's example, is thus 'in itself' the adult it will become: to know what a 'child' is means to know that it is, in some respects, a vacancy which will only gain content after it has grown out of childhood.[89]
+The "thing as it is in itself" is indeed knowable: it is the indeterminate, "futural" aspect of the thing we experience—it is what we will come to know. In other words, although the thing-in-itself is at any given moment thoroughly unknown, it nevertheless remains that part of the thing about which it is possible to learn more.[90]:101–102
+<>chase varga's remove all qualia and retain essence of object
+Tags:, philosophy
+
+-----
+Nietzcsche eternal recurrence
+Same sequence end to end forever
+
+Vibration plate #inducesqi
+Subpac
+Apollo Neuro ~Alton
+
+“Talisman” reminders for installing new habits.
+
+## General Tricks
+-
+### Interrupting yourself in a busy schedule
+
+- #rule Wait 3 breaths before making any decision you don’t feel 100% sure of. Even set a 2 minute timer to make sure you have as much space as you want to take these breaths to begin with. Breath out continuously, past thoughts letting each one go as you encounter it, until you hit the end of your physiological need to exhale. This also works for #pain, pulli
+- Setting a timer sequence (I like 12 min minimum, better 20 min, better 1 hour, ideal 1:30) for a meditation or qigong routine as a way to give yourself the permission to relax in a busy schedule
+-
+#### Things to say to yourself
+
+- How can I save myself an hour over the course of my day by taking 20 minutes to meditate? Honestly speaking am I anywhere close to my optimal efficiency?
+- "I have so much to accomplish today that I must meditate for two hours instead of one." ~Gandhi
+
+## Breathing
+- [Kapalbhati Breathing step by step explanation - Michaël Bijker - YouTube #Pranayama](https://www.youtube.com/watch?v=8UURgA8Rf7E)
+- http://pranayama.jacobcole.net/
+
+- Includes 20 min Kumbhaka Pranayama (Ex 3: Extending Breath) at 35:57, which is the most dramatic exercise
+
+- [Bhastrika Breathing “Bellows Breathing.” “Yogic Coffee”](https://www.youtube.com/watch?v=NH0ZdkGSAPU)
+- #todo Roger 2 min short satisfying breath meditation
+- [#todo Cacao Ceremony https://worldchangers.us/](https://worldchangers.us/) breathing different tones at each chakra, like panting animal
+
+## Energy
+- [Donna Eden Daily Energy Routine](https://www.youtube.com/watch?v=Di5Ua44iuXc)
+
+- [Includes Wayne Cook Posture](https://youtu.be/Di5Ua44iuXc?t=196)
+
+-
+### Sleep
+
+- Go to sleep as soon as you’re tired. Don’t stay up any longer. Whatever you were about to do, do it tomorrow.
+- A few days like this, of just sleeping exactly when your body is tired, and you will feel like a new person.
+- #lifehack lightbox on a timer in morning
+
+-
+### Qigong
+
+- Embrace the Tree Qigong Posture and Sequence
+
+- https://sites.google.com/view/whyisitawesome/meditation-yoga-tai-chi-qigong?authuser=0
+- http://ramelrones.com/blog/2017/9/15/a-guide-to-embrace-the-tree
+- [Full sequence (do 6 min each) http://web168.server4.webgo24.de/falunworld/images/exerciseimages/e2p1.png](http://web168.server4.webgo24.de/falunworld/images/exerciseimages/e2p1.png)
+- They say you can experience the heat you experience in the exercise as "burning the bad karma" out of you -- in Western parlance I interpret this as burning the unnecessarily held tension out of you and also the lack of wakefulness/strength in stabilizer muscles out of you dash. When I first did this exercise it was in a park with a bunch of 70 year old ladies. They held each position for 20 minutes. I was sweating and barely making it as as a strong 19 year. I realized my challenge was not a matter of strength but rather of Letting Go the unnecessarily held tension – forces in my body that were fighting my own intentions. As I persisted through about the 4th minute, I felt a huge release, and suddenly everything felt much light and I felt as if I could hold forever.
+- From this space Suddenly a sentence of “circulation of energy” blossomed. it became easy and natural to visualize that there was a beam of light shining out of each of my little finger which I could then capture in the opposite little finger. I reoriented myself to more perfectly make the shape of a wheel – which I imagined like a big heavy stone wheel – I was holding so as to become a more clear conduit for this sensation which continued all the way up my arm and through my torso
+- This sense of a “circulating fluid” felt so wonderful that I resisted anything that would take me out of that position for a long time
+- one Sensation that is interesting that I often feel and is an indicator I'm getting somewhere interesting is a feeling of “ creasing in my joints" off in the fingertips wrist, and or elbows first. It feels natural to move the tongue tip to the roof of the mouth, and spread out the feet
+
+-
+
+## Looking at cute baby animals
+[Stress-Relieving Benefits of Watching Cute Animal Videos](https://www.verywellmind.com/stress-relieving-benefits-of-watching-cute-animal-videos-4150074)
+[#cute http://justsomething.co/32-adorable-animals/](http://justsomething.co/32-adorable-animals/)
+https://www.pinterest.com/pin/504895808200633319/
+
+## Self-Soothing Tactics
+One aspect of self-soothing tactics is that they need to mesh with you enough when you're in an agitated state that you actually do them. That’s the real trick
+
+- Foot Massage
+
+- Reflexology/foot massage balls
+
+- [Small Bouncy balls](https://www.amazon.com/Pllieay-Pieces-Jet-Bouncy-Filler-Children/dp/B074Z8C8RP/ref=sr_1_6?dchild=1&keywords=bouncy+balls&qid=1600844866&sr=8-6)
+- [Slightly larger ones like the hard Melt ball or Foot Rubz](https://www.amazon.com/Due-North-Massage-Plantar-Fasciitus/dp/B002QEY6NK/ref=sr_1_2?crid=3D1E7CXIKGLNB&dchild=1&keywords=foot+rubz+ball&qid=1600845039&sprefix=foot+rubz%2Caps%2C223&sr=8-2)
+
+- [1min Friction technique on a large soft Melt ball](https://www.amazon.com/MELT-Hand-Foot-Treatment-Kit/dp/B071RH22SN)
+
+-
+- #VeryRelaxing Leaning into exercise bands attached to pull up bar or door or door knob, or letting your feet be sightly elevated / suspended by them while lying on your back
+- Bouncing /balancing on an exercise ball or trampoline
+- “Bouncing off walls” – doing a wall pushup so you push yourself off the wall, are floating in space for a second, and then fall back towards the wall
+- Being suspended in water / bath
+-
+- Standing on balance board
+- Aerial yoga hammock
+- Lie down with your feet on a chair – good nap position too
+- Doing a set of PT exercises
+- Doing dishes
+-
+- Using a Back Massager or Massage Gun. Esp. heated!
+- Using a heating pad
+- [Dipping hands or feet in wax bath](https://www.amazon.com/Waxwel-Paraffin-Bath-Unit-Citrus/dp/B008VVWQKC/ref=sxin_9?ascsubtag=amzn1.osa.174c20dc-18a8-419d-8e49-47b621b2b621.ATVPDKIKX0DER.en_US&creativeASIN=B008VVWQKC&cv_ct_cx=paraffin+wax+machine+for+hand+and+feet&cv_ct_id=amzn1.osa.174c20dc-18a8-419d-8e49-47b621b2b621.ATVPDKIKX0DER.en_US&cv_ct_pg=search&cv_ct_wn=osp-single-source-gl-ranking&dchild=1&keywords=paraffin+wax+machine+for+hand+and+feet&linkCode=oas&pd_rd_i=B008VVWQKC&pd_rd_r=c970b4ba-99d0-4a15-96ca-ddfc1b821b5c&pd_rd_w=2wpmL&pd_rd_wg=VYH4O&pf_rd_p=7c0a9c8f-c5f8-4a77-ad34-5dbcaa5908ef&pf_rd_r=QQ9HD0XMGJ5WZT6ZENG2&qid=1600845927&sr=1-2-d9dc7690-f7e1-44eb-ad06-aebbef559a37&tag=heavy0013-20)
+- [Using a cupping](http://cupping) therapy set \
+-
+- [Donna Eden Daily Energy Routine](https://www.youtube.com/watch?v=Di5Ua44iuXc) / acupressure point tapping
+-
+- Finger painting on iPhone or painting/drawing something
+-
+- Chanting / singing
+
+- [E.g. Buddhist or Byzantine Chanting (lyrics](https://en.wikipedia.org/wiki/O_Virgin_Pure)). Or just Ommm
+
+-
+- Using essential oils or pain relieving ointments if in pain
+-
+- Screaming into a pillow
+- Punching boxes
+
+-
+### Distraction
+
+- Drinking water or bubbly water
+- Looking at cute animal videos
+- Smelling aromatherapies/essential oils/incense
+- #OncePerday
+
+- Drinking apple cider vinegar+salt+(optionally) sugar free electrolyte
+- Taking your vitamins
+
+- #OftenNotHealthy
+
+- browsing facebook
+- Stress eating
+
+- Sugar free gum or suckers
+- Tasting, but not swallowing, sweet / flavorful food?
+-
+#### #StressEating
+
+- Overcoming #stressEating – developing a vocabulary of qigong exercises so that for any particular mental state you're in you have an appropriate exercise you can do. It's like solving the bandaged Rubik's cube of your mind so that you always know how to make a move from where you're at #eating
+
+- signal to feel full comes up only 20 minutes after you start chewing #lifehack
+-
+
+# External
+Jack Jay wuwei disclosure? Dopamine/Calories ratio
+
+# Related
+- http://yogalist.jacobcole.net/
+
+- http://pranayama.jacobcole.net/
+
+http://meditation.connectordocs.com/
+http://hypnosis.jacobcole.net/
+
+http://chronicpain.jacobcole.net/
+
+[See also: http://interrupt.jacobcole.net/ http://wall.jacobcole.net/ https://engrain.jacobcole.net/](https://engrain.jacobcole.net/)
\ No newline at end of file
health/SI Joint.md
new file mode 100644
index 0000000..5fe76ae
@@ -0,0 +1,268 @@
+---
+title: SI Joint
+visibility: public
+---
+
+# Si
+
+[systematicawesome.jacobcole.net > ChronicPain.jacobcole.net > si.jacobcole.net | sijointpain.jacobcole.net • backpain.jacobcole.net](http://backpain.jacobcole.net)
+Tags:, connectordoc, curatedList
+[started by jacob@ideaflow.io](mailto:jacob@ideaflow.io)
+
+Contribute to the list at top!
+
+SI (Sacroiliac) Joint Pain
+Tricks, tools, and resources for working with SI (Sacroiliac) Joint Pain, in the lower back.
+
+- [SI (Sacroiliac) joint dysfunction (specific type of lower back pain)](#si-sacroiliac-joint-dysfunction-specific-type-of-lower-back-pain)
+- [Great physical therapists for SI issues](#great-physical-therapists-for-si-issues)
+- [PT/ osteopathic model of the sacrum](#pt-osteopathic-model-of-the-sacrum)
+- [Exercises to correct #t](#exercises-to-correct-t)
+- [Exercises to stabilize #t](#exercises-to-stabilize-t)
+- [Misc](#misc)
+
+[See also: ChronicPain.jacobcole.net for extensive resources. And qigong.garden](http://qigong.garden/) (related)
+-----
+
+## The Magic Bullet!
+For self-releasing the SI Joint. I now do this 12 min in the morning and 12 min before I go to bed daily and it shifted my life from constant pain / seeing a chiro or osteopath 3x/week to being self-sufficient. Works well on other types of low back pain, as well, and scoliosis.
+
+[*Releasing Low Back Pain and SI Joint via Svaroopa-Inspired Yoga (Video) * https://www.youtube.com/watch?v=CjsnDJnLlQQ&feature=youtu.be](https://www.youtube.com/watch?v=CjsnDJnLlQQ&feature=youtu.be)
+
+[More: Online and live classes: https://svaroopa.org/](https://svaroopa.org/)
+
+### SI Stability Routine 2024 Additions
+- [Kobang Qigong Eight Psychic Horse Stance](https://www.youtube.com/watch?v=hnDF1umar-I&embeds_referring_euri=https%3A%2F%2Fbeacons.ai%2F&source_ve_path=OTY3MTQ&feature=emb_imp_woyt) (5 min daily) <> Chair Pose
+- [OR https://www.energyhealing.ai/](https://www.energyhealing.ai/) Albert Chen Horse Stance Standing Meditation (40 min daily)
+
+- Albert chen’s basic intro class https://www.youtube.com/watch?v=jmqb5ehMxDc&feature=youtu.be Bionic Energy Training Introduction #qigongclass
+-
+
+-
+- Qigong-inspired side plank and dying bug hold position poses (1 min, 1 min, 2 min, 1 min)
+
+### More on SI (Sacroiliac) joint dysfunction (specific type of lower back pain)
+
+ JM, JC
+
+#### Great physical therapists for SI issues
+Alison McLean – San Diego
+[Janet Perrino, Meenal Mujumdar - ACMEE Pelvic Wellness](https://www.acmeepelvicwellness.com/about-meenal) – Bay Area South Bay
+
+#### PT/ osteopathic model of the sacrum
+[Explanation of Left on Left Forward Sacral torsion, left on right backward sacral torsion, etc](https://hal.bim.msu.edu/CMEonLine/Pelvis/Biomechanics/page_12.html)
+
+#### Exercises to correct
+ #t add hip hike correction exercise and pushing on knee to correct uneven ilia
+[Right on Left Backward Sacral Torsion](https://drive.google.com/file/d/1uodY7bFXIUeGMAMZKhpC2Yfi8UAB7wIZ/view?usp=sharing)
+[Left on Left Forward Sacral Torsion](https://drive.google.com/file/d/1O7R6oj4vpa7i-4cBIlOnb4D3X_N1XaAO/view?usp=sharing)
+
+#### Exercises to stabilize #t
+Cat-Cow yoga
+Bird-Dog yoga
+Planks
+
+#### Stretches
+Yoga with Adriene on YouTube has a lot of great deep stretch videos for hips + lower back that impact SI inflammation, especially these two:
+https://www.youtube.com/watch?v=XeXz8fIZDCE
+https://www.youtube.com/watch?v=phuS5VLQy8c
+
+## PRP / Prolotherapy injections to stimulate ligament growth
+Great doctors:
+[Donna Alderman www.prolotherapy.com](http://www.prolotherapy.com/) Oakland, LA. PRP/Prolotheraphy Takes platelets injects into ligaments
+Dr. Bjorn Eek – Burlingame. Prolotherapy
+
+### Misc
+
+Tags:, chiropractor, Ron, Schmidt, Action, Chiropractic, santacruz
+Ron Schmidt <actionchiro1@sbcglobal.net>
+
+What is the technique where you punch my spine at different locations called?
+
+After my self adjustment, what all was left that you adjusted? I had L EX and R PIE-X
+
+Best,
+J
+
+--
+Ron Schmidt <actionchiro1@sbcglobal.net>
+
+What you are recalling as punching is more of a pushing on each vertebrae, which is a stability test . The technique is called ABC Advanced biostructural correction.
+
+:
+Beau Jansen <beau@santacruzcore.com>,
+Janet Perrino <jperrino@physiofitpt.com>,
+RIBS DOC Anja Huq <ribsdocanja@gmail.com>,
+Ron Schmidt <actionchiro1@sbcglobal.net>
+personal trainer, Physical therapist, chiropractor in Palo Alto, and chiropractor in santa cruz
+
+"jperrino@physiofitpt.com" <jperrino@physiofitpt.com>,
+["ribsdocanja@gmail.com" <ribsdocanja@gmail.com](mailto:ribsdocanja@gmail.com)>
+
+I’d love to connect you with Dr. Anja Huq at Revitalize Integrated Body Systems, my thoughtful, warm, and skilled chiropractor, who favors gentle adjustments, precise movements, and making stabilizing exercises a lifestyle.
+
+Dr. Anja, Janet Perrino at Physiofit is perhaps the single physical therapist with the most complete understanding of how to work with SI joint issues I’ve met. She also has a wonderful combination of intellectual curiosity and physical skill.
+
+Today Dr. Anja and I took a stab a translating between chiropractic and PT understanding of SI misalignment issues. (If you see the first below link in the forwarded message, it explains terminology like “L on L forward sacral torsion” and “L on R backwards sacral torsion”.) Do you think you could help us work on translating chiropractic language into these terms?
+
+For instance, today I had a “P-L sacrum on the left” according to chiropractic terminology. What would this be in PT language? Please feel free to ask questions here if you don’t know offhand.
+
+More generally, at the end of this, it would be great if we could figure out how to self adjust me out of the state I was in today with Dr Anja:
+
+Palpation revealed:
+“PI ilium on right” — right psis low, asis high
+“P-L sacrum on the left” — sacrum rot left
+
+March test revealed:
+Upper joint of the SI, near sacral base, moving OK on the left, lower joint (a ways above ILA?),sacrum restricted
+Right side ilium restricted on both the top and bottom.
+
+I attempted the L on L forward sacral torsion adjustment you gave me, which didn’t seem to work completely (or possibly at all).
+We then performed the Webster technique adjustment and corrected it.
+
+Janet, would you be willing to help us figure which state I was in according to physical therapy terminology? Again, please feel free to ask anything that would be helpful.
+
+Thank you so much, both of you.
+J
+
+P.S. Also, I’ve attached the self adjustment manuals for L on L and R on L to the thread for reference
+
+[Left on Left Forward Sacral Torsion.jpg](https://drive.google.com/file/d/1O7R6oj4vpa7i-4cBIlOnb4D3X_N1XaAO/view?usp=sharing)
+[Right on Left Backward Sacral Torsion.jpg](https://drive.google.com/file/d/1uodY7bFXIUeGMAMZKhpC2Yfi8UAB7wIZ/view?usp=sharing)
+Mirror image these exercises for right on right or left on right respectively
+
+-------------------------
+
+On Mon, Feb 24, 2020 at 5:21 PM Jacob Cole <jacobcole4000@gmail.com> wrote:
+
+Looking primarily at this first link, and ignoring the L5 adaptive versus non-adaptive, could you help me translate “Left on right backward sacral torsion, ” “left on left” forward sacral torsion, etc. into Chiropractic speak?
+
+Also, for your reference, I have attached the exercises for self correction of R on L backward sacral torsion and L on L forward sacral torsion.
+
+One open question I have (Not necessarily for you, but just sharing it anyway here) is: is there no such thing as “Left on right” FORWARD sacral torsion? How about “left on left” BACKWARD sacral torsion?
+
+—————
+
+[Home |Principles of Manual Medicine| MSUCOM](https://hal.bim.msu.edu/CMEonLine/Pelvis/Biomechanics/page_12.html)
+Left on Right Posterior Sacral Torsion L5 Adaptive
+Left on Right Posterior Sacral Torsion L5 Adaptive
+A posterior or backward torsion of the sacrum to the left on the right oblique axis (LOR) results from an inability of the left sacral base to move into anterior nutation (sacral flexion) with extension of the lumbar spine. In the neutral position, the sacrum is side bent right and rotated left. When lumbar extension is introduced, asymmetry increases. When lumbar flexion is introduced, symmetry improves.
+In the neutral position, when the sacrum is side bent right and rotated left, L5 is considered to be adaptive when it rotates to the right and sidebends to the left (Click here to see an image of left on right sacral torsion with the patient in the neutral position).
+In the backward bent position, when the sacrum is more side bent right and rotated left, L5 is considered to be adaptive when it rotates to the left and sidebends to the left (Click here to see an image of left on right sacral torsion with the patient in the backward bent position).
+Click here to visualize left on right sacral torsion with the patient moving from neutral to the backward bent position.
+Left on Left Anterior Sacral Torsion L5 Adaptive #SIAdjustment
+A anterior or forward torsion of the sacrum to the left on the left oblique axis (LOL) results from an inability of the right sacral base to move into posterior nutation (sacral extension) with flexion of the lumbar spine. In the neutral position, the sacrum is side bent right and rotated left. When lumbar flexion is introduced, asymmetry increases. When lumbar extension is introduced, symmetry improves.
+In the neutral position, when the sacrum is side bent right and rotated left, L5 is considered to be adaptive when it rotates in the opposite direction of the rotated sacrum (i.e., rotates to the right) (Click here to see an image of left on left sacral torsion with the patient in the neutral position).
+In the forward bent position, when the sacrum is more side bent right and rotated left, L5 is considered to be adaptive when it follows the sacral base postion (i.e., rotates to the left) (Click here to see an image of left on left sacral torsion with the patient in the forward bent position).
+Click here to visualize right on left sacral torsion with the patient moving from neutral to the backward bent position.
+
+[Explanation of a Nutated Sacral Torsion (SIJ), Right on Right oblique axis (R ON R) or a L on L - YouTube](https://www.youtube.com/watch?v=uDQhj7Dbu00)
+[Seated forward flexion test for sacroiliac joint dysfunction (SIJ) - sacral torsion assessment - YouTube](https://www.youtube.com/watch?v=KF92Z7P81iQ)
+
+[How to correct a Sacroiliac R-on-R sacral torsion using the Sims position - YouTube](https://www.youtube.com/watch?v=36k4x5zyWq4&list=PLTyMpdMrxx9N3frsOHowuwWafQqgxdDDT)
+[How to assess motion of the Sacroiliac Joint - Hip extension test - YouTube](https://www.youtube.com/watch?v=l3IwCem7WIg)
+Tags:, SILog
+https://fadavispt.mhmedical.com/content.aspx?bookid=2154§ionid=164750771
+
+[Explanation of a Nutated Sacral Torsion (SIJ), Right on Right oblique axis (R ON R) or a L on L - YouTube](https://www.youtube.com/watch?v=uDQhj7Dbu00)
+
+---
+
+(Oh, also, before I attempted the L on L forward sacral torsion adjustment, I used the muscle energy technique to even out my ilia)
+
+---
+
+Janet Perrino<jperrino@physiofitpt.com>
+
+Feb 25, 2020, 6:25 PM
+
+to me
+
+Thanks for opening up the discussion.
+When I saw you last. Your pelvis was in alignment but not your sacrum. You had a left on left forward sacral torsion.
+In regards to the pelvis or ilium (IS joint)- it can be either posteriorly rotated or anteriorly rotated. You can also have an up slip but it is rare and EXTREMELY painful to bear weight and walk.
+Posterior rotation: on palpation the affected side PSIS is inferior and the ASIS is superior in relation to the non-affected side
+Anterior rotation: on palpation the affected side PSIS is superior and the ASIS is inferior in relation to the non-affected side. Also stiff in spring to ilial posterior rotation.
+I do a few tests to determine which side is affected (since no one test alone is reliable): 1) Standing forward bend for ilium (IS joint)- the affected side moves first and furthest. cranially 2) Gillet or standing march for ilium (IS)- the affected PSIS does not drop below S2 or does not move caudally. 3) Usually the extensor hallucus longus (big toe extensor) is weak on the affected side. 4) Ilial spring test: stiff and possibly painful
+For Testing the sacrum or SI joint I do: 1) Seated flexion test: affected side moves first and and further cranially 3) Sit slump -for a backward sacral torsion (BST) the obliquity gets worse with extension and for forward sacral torsion (FST) the obliquity gets worse with flexion or slump 4) lumbo-sacral spring test: usually painful and stiff with a BST and springy/ not painful with FST. 5) sacral spring for mobility
+In regards to the sacrum (SI joint)- there are many possible dysfunctions.
+Sacral nutation or flexion- both sacral sulci deep and both ILA shallow, gait usually normal
+Sacral counter nutation or extension- both sacral sulci shallow and both ILA deep, gait usually normal but uncomfortable.
+Left on left FST: L sacral sulci and ILA shallow (posterior), + seated flexion on right, sit-slump left ILA more shallow with flexion or slump, sacral spring-decreased R extension via the L ILA.
+Right on right FST: R sacral sulci and ILA shallow (posterior), + seated flexion on left, sit-slump right ILA more shallow, sacral spring-decreased extension via right ILA, lumbar spring negative
+Left on right BST: L sacral sulci and ILA shallow, + seated flexion left, sit-slump L ILA more shallow with extension, sacral spring- decreased flexion via left sacral base, lumbar spring +
+Right on left BST: R sacral sulci and ILA shallow, + seated flexion right, sit-slump R ILA more shallow with extension, sacral spring- decreased flexion via right sacral base, lumbar spring +
+It is possible to have unilateral sacral flexion or extension but it is not as common.
+Also usually gait (walking) is normal with FST but antalgic (pain and decreased weight on one side) with BST.
+
+For treating these dysfunctions I use muscle energy techniques specifically for the dysfunction. They are gentle and use your muscles to re-align. I am not saying chiropractic manipulations are wrong, they are just not in my tool box. You also can not correct yourself with drop table or direct manipulations. You can corrrect yourself with muscle energy techniques. The hard part is for you to determine what direction you are out of alignment to use the right technique.
+Hope this helps.
+
+Warm Regards,
+
+Janet Perrino MPT,
+ Physical Therapist, Certified Kinesiotaping and Graston practitioner
+
+PhysioFit Physical Therapy and Wellness
+1000 Fremont Ave., 108
+Los Altos, Ca 94024
+Suite 108
+Los Altos, CA 94024
+650-947-8500
+[www.physiofitpt.com](http://www.physiofitpt.com/)
+
+[Like us on Facebook](https://www.facebook.com/pages/PhysioFit-Physical-Therapy-and-Wellness/29360164987?ref=br_tf)
+[Find us on Yelp](http://www.yelp.com/biz/physiofit-physical-therapy-and-wellness-los-altos)
+[Follow us on YouTube](https://www.youtube.com/channel/UCcYn_IxkpaCicrPvqMjWVmQ)
+
+---
+
+Jacob Cole<jacobcole4000@gmail.com>
+
+Feb 26, 2020, 10:09 AM
+
+to Janet
+
+Which side would you describe as the “affected“ side with the way I presented last time?
+
+Would you describe my left sacroiliac joint as “stuck“? Would you say that my right or left ilium is affected?
+
+Thank you so much for the thorough answer, and responding further soon – actually walking into an appointment with Dr. Anja right now!
+
+---
+When I saw you last visit, your ilium was in alignment. According to your visit with Shalini, your left ilium was anteriorly rotated. When I saw you, only your sacrum was out of alignment- all testing lead to left on left forward sacral torsion as I described in the note. Your left sacral sulci and ILA were shallow which was worse with flexion in sit-slump testing, lumbo- sacral spring negative, sacral spring showed decreased extension via left ILA, your gait normal.
+
+Warm Regards,
+
+Janet Perrino MPT,
+ Physical Therapist, Certified Kinesiotaping and Graston practioner
+
+PhysioFit Physical Therapy and Wellness
+1000 Fremont Ave., 108
+Los Altos, Ca 94024
+Suite 108
+Los Altos, CA 94024
+650-947-8500
+[www.physiofitpt.com](http://www.physiofitpt.com/)
+
+---
+
+Janet Perrino<jperrino@physiofitpt.com>
+
+Feb 26, 2020, 4:50 PM
+
+to me
+
+P.S- "stuck" is not the term I use. Your sacrum did not extend well or rotate toward the right along the left obilque axis when I pushed on the left ILA.
+Warm Regards,
+
+# Other ways people fixed back pain
+
+Had hip injury post dynamic kettlebell- core wasnt integrated
+Psoas release
+Re knitting core
+Relearn how to walk with walked hips
+Ket
+
+Hip hook while anime -> breathwork -> yoga practices spinal activation/flexible
+Segmented mat vertebrae
\ No newline at end of file
health/Sleep.md
new file mode 100644
index 0000000..43c806d
@@ -0,0 +1,52 @@
+---
+title: Sleep
+visibility: public
+---
+
+# Sleep
+
+[systematicawesome.jacobcole.net > ChronicPain.jacobcole.net > sleep.jacobcole.net](http://sleep.jacobcole.net)
+Tags:, connectordoc, curatedList
+[started by jacob@ideaflow.io](mailto:jacob@ideaflow.io)
+
+Contribute to the list at top!
+
+Sleep Resources
+Tricks, tools, and resources for falling asleep and sleeping better.
+
+[See also: si.jacobcole.net/ for chronic back pain, ChronicPain.jacobcole.net for extensive resources, and qigong.garden](http://qigong.garden/) (related)
+-----
+
+[How to Fall Asleep Step By Step - Roger Cole Online Meeting with Jacob and Friends 1-21-2025 (42 min, audio) (Video](https://www.loom.com/share/cf4f1f3d03b24465b33152f55994bc6d) showing poses, low audio quality)
+- #ergonomics-and-well-being
+
+Summary Expert Guidance on Sleep:
+- Importance of intention: Setting a clear goal to fall asleep and creating a conducive environment.
+- Role of temperature regulation: Keeping the skin warm and the core slightly cool to facilitate sleep onset.
+- Mindfulness techniques: Focusing on present-moment awareness through sensations, sounds, and breathing to avoid past or future-focused thoughts.
+- Breathing exercises: Practicing satisfying breaths to recalibrate CO2 levels and naturally induce sleep.
+- Hypnagogic Imagery: Participants were encouraged to recognize subtle signs of transitioning to sleep, such as unexpected images, sounds, or sensations.
+- Practical Relaxation Postures:
+- Demonstrations of restorative poses, like legs up the wall or elevated postures, to promote relaxation and physiological calmness.
+- Tips on adjusting blankets and props for optimal comfort and sustainability in the pose.
+
+[Pranayama instructions for sleep - Dad and Jacob phone call 8-4-2024](https://drive.google.com/file/d/1jr0klONLH0iWI4JzLvFOwJDiL9SYcLKS/view?usp=drive_link) (Audio)
+Here’s the recording of the phone call in August when you felt wired but tired and wanted to sleep, and I led you through some pranayama.
+
+[Yoga for Sleep Sample Practice Sequence 1 5-10-2020 v2 ©](https://drive.google.com/file/d/1jxePTboA3ODNonZnx0o4D8S2KbWOgOuH/view?usp=drive_link) (Photos in PDF)
+Here's a series of yoga poses for sleep. You and your friends can pick the postures you like best and try them out. I'm happy to answer questions.
+
+# More sleep tips
+- Make sure you have great blackout curtains in your room and set them up such that it's dark enough that you can barely see your hand in front of your face.
+
+## Sleep supplements (from Oen)
+Sleep and mood supplements to order
+Melatonin-SR by Quality of Life
+GABA 750mg or 500mg capsules - by Source Naturals
+Lithium Orotate 5mg-10mg capsules, 2x/day
+Magnesium Glycinate
+Spirit Pearls or Peace Pearls (search Dr Fruehauf old stock)
+and Tranquil Sleep by Natural Factors, which has (5HTP (30mg) Suntheanine (200mg) and Melatonin (3mg)… so you could get the 5HTP and Suntheanine separately too)
+
+Restorative yoga classes, San Francisco and more
+https://www.perplexity.ai/search/restorative-yoga-class-san-fra-cIj4S8sOR..5.jxoep2QTQ
\ No newline at end of file
health/Supplements.md
new file mode 100644
index 0000000..d56bc3a
@@ -0,0 +1,184 @@
+---
+title: Supplements
+visibility: public
+---
+
+# Supplements
+
+[systematicawesome.jacobcole.net > supplements.jacobcole.net](http://supplements.jacobcole.net)
+[Started by jacobcole4000@gmail.com](mailto:jacobcole4000@gmail.com)
+[Supplements #connectordoc](https://docs.google.com/document/d/1MqFMJAMx2mg5eJWlvgYaCTK-DrUmFBGZDhG09Q4rZ-w/edit#)
+List of people’s supplement and self-care routines – personal and more generally applicable.
+
+[See Also: http://foodslist.jacobcole.net/ - http://chronicpain.jacobcole.net/ • Supplements for Covid Prevention / Treatment](https://docs.google.com/document/d/1pXSyPHCx-pvkuWKWBSj0M7azLOmCMIk0kH0qd8bicik/edit#heading=h.g27674soql24)
+
+- [Perspective on Supplements](#perspective-on-supplements)
+- [J Daily](#j-daily)
+- [J Former Supplement Regimen](#j-former-supplement-regimen)
+- [Supplements](#supplements)
+- [Chinese Herbs](#chinese-herbs)
+- [Other Notes](#other-notes)
+- [Supplements to take as needed](#supplements-to-take-as-needed)
+- [#sleepDeprivation (Coffee Alternative?) #morningRoutine](#sleepdeprivation-coffee-alternative-morningroutine)
+- [from C](#from-c)
+- [Other](#other)
+- [#sleep](#sleep)
+- [#sleep from O](#sleep-from-o)
+- [Good Brands](#good-brands)
+- [Supplements where brands are more/less important](#supplements-where-brands-are-moreless-important)
+
+## Perspective on Supplements
+Tags:, attitude, culture
+[The Mora Nova](https://med-tronik.de/en/devices/mora-nova/) device, employed by Dr. Heiner Fruehauf evolved my perspective on supplements. After some setup, by touching an electrode to my skin at a particular acupoint, Dr. Fruehauf was able to use the machine a bit like a polygraph to consistently detect an immediate “yum” or “yuck” signal from my body in relation to each herb, purportedly detecting if it was beneficial or something I was allergic to. This made me realize that taking supplements doesn't need to be a painful chore, or an activity I undertake numbly, but, if I can pay attention even to the feeling of the supplement in my mouth as I'm taking it, or the feeling in my body after, it can be incredibly vitalizing and delightful! More recently, I have learned that I could have achieved the same results by tasering myself in the balls.
+
+This plays into experiencing what was, for me a new type of activity: Supplement culture vs just meal culture – in the spirit of the classic idea of “have a tonic” in the afternoon – watch effect of supplement on body in immediate or short term way, not just taste sensation? And this can evolve my eating habits – I can look at meals the same way! Meals as a type of supplement! Also, experiencing qigong exercises as a type of supplement – the yumminess of doing something the body has affinity for can be a way to fully immerse myself in each experience.
+
+## J Daily Routine 2023
+
+[Personalized by Dr. Fruehauf https://www.thehealingorder.com/](https://www.thehealingorder.com/)
+
+Wakeup
+- 2x Thunder Pearls (Classical Pearls Brand)
+- 1x Wendan Tang Pearls (Classical Pearls Brand)
+
+With Breakfast
+- D3 and K2 bio-dk-mulsion by Biotics Research (highly bioavailable d3 and k2 bio-dk-mulsion)
+- [1oz (1 cap) Humic/Fulvic Acid Blend Body Genesis Liquid (Body Biotics Brand)](https://www.bodybiotics.com/body-genesis-liquid-minerals.php)
+- 1x Okra Pepsin E3 (Standard Process Brand) (suppository)
+- 1x Bamboo Extract (Chi’s Enterprise Inc) (suppository)
+- 1x Thyrotrophin (Standard Process Brand) - chew it
+- [Extra: Nordic Naturals Omega Focus, Lemon](https://www.amazon.com/Nordic-Naturals-Omega-Cognitive-Support/dp/B07B4QPK5V) - 1280 mg Omega-3 + Citicoline & Bacopa Monnieri Extract - Focus, Attention, Memory, Brain Health
+
+- [Or: Fish-free DHA & EPA formula Squirt Bottle Cymbiotika](https://cymbiotika.com/products/the-omega)
+
+- [Extra: NMN + Trans-Resveratrol (has 10mg Caffeine, 20mg L-Theanine)](https://cymbiotika.com/products/nmn)
+- Extra: Cymbiotica Squirt Bottle B12, also: Adrenal Tonic
+
+10+ min Before Dinner
+- 2x Thunder Pearls (Classical Pearls Brand)
+- 1x Wendan Tang Pearls (Classical Pearls Brand)
+-
+
+With Dinner
+- 1x Okra Pepsin E3 (Standard Process Brand)
+- 1x Bamboo Extract (Chi’s Enterprise Inc)
+- 1x Thyrotrophin (Standard Process Brand) - chew it
+- 1-2x Reishi by Host Defense
+
+[Every 2 weeks up to 3 weeks after 1st appointment (tested as beneficial on Mora Nova](https://med-tronik.de/en/devices/mora-nova/) machine)
+- 1x Homeopathic TK 200K
+
+Notes
+[Maybe should add 5 min meditation combined with an apt Bill Gray homeopathic frequency https://eremedyonline.com/](https://eremedyonline.com/) , and notice what effect, if any, the frequency has on my meditation or body?
+
+Nordic Naturals Omega Focus, Lemon - 60 Soft Gels - 1280 mg Omega-3 + Citicoline & Bacopa Monnieri Extract - Focus, Attention, Memory, Brain Health - Non-GMO - 30 Servings
+
+## J Daily Routine 2022
+[Personalized by Dr Fruehauf https://www.thehealingorder.com/](https://www.thehealingorder.com/)
+
+Wakeup
+- 2x Cinnamon Pearls (Classical Pearls Brand)
+- 1x Wind pearls (Classical Pearls Brand)
+- [5 drops Frequency-treated homeopathic water drops (tested as beneficial on Mora Nova](https://med-tronik.de/en/devices/mora-nova/) machine)
+
+- ? Ideally, 5 min meditation to receive the “seed syllable” message of the frequency
+
+With Breakfast
+- 1x Stress Arrest (Gaba + B Vitamins) - (Designs for Health Brand)
+- [1oz (1 cap) Humic/Fulvic Acid Blend Body Genesis Liquid (Body Biotics Brand)](https://www.bodybiotics.com/body-genesis-liquid-minerals.php)
+- 1x Astaxanthin (Bio Astin Hawaiian)
+- 2x Multivitamin Neolife Formula IV
+-
+- 1x Okra Pepsin E3 (Standard Process Brand)
+- 1x Probiotic and Prebiotic - (Body Biotics Brand)
+- 1x Bamboo Extract (Chi’s Enterprise Inc)
+- 1x Thyrotrophin (Standard Process Brand) - chew it
+
+10+ min Before Dinner
+- 2x Earth Pearls (Classical Pearls Brand)
+- 1x Wind pearls (Classical Pearls Brand)
+
+With Dinner
+- 1x Okra Pepsin E3 (Standard Process Brand)
+- 1x Probiotic and Prebiotic - (Body Biotics Brand)
+- 1x Bamboo Extract (Chi’s Enterprise Inc)
+- 1x Thyrotrophin (Standard Process Brand) - chew it
+
+Notes
+[Maybe should add 5 min meditation combined with an apt Bill Gray homeopathic frequency https://eremedyonline.com/](https://eremedyonline.com/) , and notice what effect, if any, the frequency has on my meditation or body?
+
+—
+
+## J Former Supplement Regimen
+
+## Supplements
+Alpha lipoic acid
+Acetyl-l-carnitine
+Glucosamine chondroitin MSM
+Fish Oil
+Turmeric with Black Pepper
+
+Max3 Alive Multivitamin (allergic?)
+
+Ashwagandha
+Biotin
+
+—
+
+### Chinese Herbs
+
+Former chinese herbs from Mimi Miller LAC
+[Nourish Jade Yang – Kidney Yang (Kan Herb Brand](https://www.goldenneedleonline.com/Nourish-Jade-Yang-2-oz.html))
+
+### Other Notes
+D3 + K2 to offset D3 toxicity? (can find at nootropics depot)
+
+## Supplements to take as needed
+
+Turmeric and Ashwogandha golden milk you had (turmeric & ashwagandha)
+
+Bitter Melon – Kion Lean (to reduce glycemic variability)
+BCAAs (Kion)? MCTs? – Not sure if good
+
+###
+
+##
+Tags:, sleepDeprivation, (Coffee, Alternative?), morningRoutine
+
+### from C
+Rhodiola rosea
+L tyrosine
+Dandelion Root
+
+### Other
+[Mudwtr](https://mudwtr.com/)
+Cacao
+Masala chai
+Turmeric
+Sea salt
+Cinnamon
+Chaga
+Cordyceps
+Reishi
+Lions mane
+
+## #sleep
+Soothing bedtime caramel #tea
+
+### #sleep from O
+Gaba
+Nighty night tea
+
+### #sleep from C
+Lemon Balm and Baikal Skullcap
+Apple Cider Vinegar in Chamomile Tea with Honey
+
+Skin #todo
+
+# Good Brands
+- Standard Process
+- Kan Herbs
+- Kion
+
+## Supplements where brands are more/less important
+- #todo
\ No newline at end of file
ideas/Autodidacts.md
new file mode 100644
index 0000000..61645d8
@@ -0,0 +1,276 @@
+---
+title: Autodidacts
+visibility: public
+---
+
+# Autodidacts
+
+[systematicawesome.jacobcole.net > worldquestguild.connectordocs.com > autodidacts.jacobcole.net](http://autodidacts.jacobcole.net)
+Tags:, connectordoc
+[started by jacob@ideaflow.io](mailto:jacob@ideaflow.io)
+
+Inspired Autodidacts Clubhouse #Salon Notes
+
+[See also: systematicawesome.jacobcole.net • salon.jacobcole.net • bookslist.jacobcole.net](http://bookslist.jacobcole.net/)
+[thoughtfulweb.jacobcole.net](http://thoughtfulweb.jacobcole.net/)
+[volunteerforce.jacobcole.net • infrastructure.jacobcole.net](http://infrastructure.jacobcole.net/)
+
+[🧠 Inspired Autodidacts is a Facebook group and community of researchers, founders, technologists, venture investors, and more who come together to share our learning goals, systems, and resources. This document reflects a series of salon conversations hosted by Jeremy Nixon , Minn Kim](http://twitter.com/minney_cat), and other members of the community along with our notes and links for listeners and other autodidacts to explore.
+
+Table of Contents
+- [Inbox](#inbox)
+[[Future potential episodes [add your recommendations ⬇️]](#h.waczs7yeyps8)2](#h.waczs7yeyps8)
+- [Salon #1: Reading Habits](#salon-1-reading-habits)
+- [Recommended resources:](#recommended-resources)
+- [Recommended books:](#recommended-books)
+- [Recommended reads:](#recommended-reads)
+- [Grab-bag of ideas:](#grab-bag-of-ideas)
+- [Salon #2: Techniques for Learning](#salon-2-techniques-for-learning)
+- [Recommended resources:](#recommended-resources)
+- [Raw Notes](#raw-notes)
+- [Salon #3: Techniques for Epiphanies](#salon-3-techniques-for-epiphanies)
+- [Raw Notes](#raw-notes)
+- [Enlightened AI Discussion](#enlightened-ai-discussion)
+- [Compassionate AI](#compassionate-ai)
+
+##
+
+## Inbox
+
+youwhiz Eeg
+Optima plus
+m
+
+## Future potential episodes [add your recommendations ⬇️]
+- What can be learned about human autodidacting from machine learning
+- Autodidacting by specific verticals (music, arts, body, machine learning, writing, etc.)
+- Experiments share in thing that have most improved the inputs into learning (memory, attention, energy, time, etc.)
+- What changes have led to great increases in community learning (communal housing, learning groups, book clubs, etc.)
+- Who are some of the most inspiring autodidacters and inviting them to share their thoughts for 5-10 mins with a Q&A
+- Specific autodidactors of the past breakdowns (tesla, einstein, etc.)
+- Frontier/edge autodidacting (what do you do that helps you learn that you don't think others do or is challenging to communicate)
+- Meta-autodidacting consilience techniques (which are the autodidacting techniques that are most generalizable across fields or irrespective of fields)
+- Mind-body learning (how do you manage body and mind to optimize learnings across slower and faster modes of learning like system 1 or system 2)
+- Sleep
+
+- [Feel free to ping jacob@ideaflow.io](mailto:jacob@ideaflow.io) w questions – my dad is a sleep researcher
+
+- Experiments as a way to learn. Sharing what we’ve run, results
+- How to manage (physical) pain to learn better faster
+
+- https://effectivealtruismcoaching.com/blog/2020/10/31/being-productive-with-chronic-health-conditions
+
+- How to remain focused
+- Balancing information diets
+- Better mental health
+- Unlearning. Ideas that broke existing worldviews
+
+## Salon #1: Reading Habits
+
+#### Recommended resources:
+- [Shane Parrish’s Farnam Street is a gold mine -- https://fs.blog/how-to-read-a-book/](https://fs.blog/how-to-read-a-book/)
+
+- 4 levels of reading. Syntopical reading most effective for comprehensive understanding of a subject
+
+- [Pdfdrive](https://www.pdfdrive.com/): search engine for PDF files
+- [Libgen](https://librarygenesis.net/): digital library
+- [OpenSyllabus](https://opensyllabus.org/): curriculums to get started on learning any subject
+- [Hypothesis app](https://web.hypothes.is/) for collaborative annotation. Structured communal mode. Everyone marks a line in a PDF with questions while going along.
+- [Feynman Technique](https://strategyumwelt.com/frameworks/feynman-technique)
+
+#### Recommended books:
+- [Bookslist.jacobcole.net](http://bookslist.jacobcole.net/)
+- [[[[Jacob Cole] T. K. V. Desikachar’s classic intro to yoga (first 6 pages at http://yoga.jacobcole.net/](http://yoga.jacobcole.net/)). Religiousness in Yoga: Lectures on Theory and Practice](https://openlibrary.org/works/OL894546W/Religiousness_in_yoga?edition=isbn_9780819109675). Extremely lucid outline on the path to transcendence – not actually about religiousness. Transcendence in the spirit of “To transcend motion and stillness is the highest meditation](https://www.wayofbodhi.org/bodhidharma-quote-generosity-n-meditation/)” ~Bodhidharma
+- [[Minn Kim] How Buildings Learn, Stewart Brand](https://www.amazon.com/How-Buildings-Learn-Happens-Theyre/dp/0140139966)
+- [[Spencer] The World Until Yesterday, Jared Diamond](https://www.amazon.com/World-Until-Yesterday-Traditional-Societies/dp/0143124404)
+- [[Rebecca] Revolt of the Public, Martin Gurri](https://www.amazon.com/Revolt-Public-Crisis-Authority-Millennium/dp/1732265143)
+- [[Pam Rollin] The Timeless Way of Building, Christopher Alexander](https://www.amazon.com/Timeless-Way-Building-Christopher-Alexander/dp/0195024028)
+- [[Jai] Enlightenment: The Damnedest Thing, Jed McKenna](https://www.amazon.com/Spiritual-Enlightenment-Damnedest-Thing-Trilogy/dp/0980184843/ref=sr_1_1?crid=1Q0CW0F544H8N&dchild=1&keywords=enlightenment+the+damnedest+thing&qid=1611537795&sprefix=enlightenment+the+damn%2Cstripbooks%2C219&sr=8-1)
+
+#### Recommended reads:
+- [Designing the web to be a place for people, beyond information. Future of Web Annotation by Linus Lee https://thesephist.com/posts/hypertext/](https://thesephist.com/posts/hypertext/)
+
+- Highly experimental extremely low friction web annotation extension
+
+[Ping jacob@ideaflow.io https://drive.google.com/file/d/115vr-sp8jdT0yIbqMpHcJUBXgrU2k-QE/view?usp=sharing](https://drive.google.com/file/d/115vr-sp8jdT0yIbqMpHcJUBXgrU2k-QE/view?usp=sharing)
+
+#### Grab-bag of ideas:
+- Religiousness in Yoga
+- Talmud as a super hyper-linked text
+- “The talmud experiment.” Getting a talmudic understanding of x
+- Take a group and dive layers deep into the text. David Knuth had people do this for his textbook.
+- The level of focus on 3 texts - intensive one
+- The Dao-de-jing
+- What is the best way to read a text? Writing next to every line of a poem. Annotations.
+- What software lets us do this? Wikis? [Rachel] App called highlighter, which came up when she thought about how to read with other people
+- Andrej likes reading reviews
+- Chat app, new protocols for when you send over thoughts.
+- Clubhouse teaching - set up a room for teaching a concept
+- Kahn Academy for peer learning. Drew Bent.
+- Past information is more valuable
+- Learning by extracting more
+
+## Salon #2: Techniques for Learning
+
+#### Recommended resources:
+- [Jeremy’s notes on compressing content](https://docs.google.com/document/d/154kd5BSUSipuTx34Kv_CZseih-5foAC2dS4efX5CX3Q/edit?fbclid=IwAR03pjlvAK1deFfaph3qIXiDWE_0_H5rrm5Xa1j0gazuDd6ELdo7u-P_jo8)
+- Deliberate practice: examples in sports, music
+
+- Slowing down really important
+- Anticipating errors
+
+- [Journal clubs](https://twitter.com/eugenewei/status/1108249120441946112)
+- [Fermat’s Library extension](https://fermatslibrary.com/librarian) for arXiv papers. Communal learning from experts
+- [Reading groups](https://muratbuffalo.blogspot.com/2015/05/how-to-run-effective-paper-reading.html) need three things to be successful:
+
+- Participants need to come prepared
+- Presenter should be prepared
+- Make/produce something during the discussion for most effective engagement
+
+- Active vs passive learning
+- Retros
+
+#### Raw Notes
+- When was the last time you were trying to learn something new?
+
+- Where to begin?
+- Set a specific goal and work backwards
+- How to run a good retro?
+
+- How to know when you’re ready to move onto a next phase? When to go from learning the basics to advancing?
+
+- Ariel learning tennis. Immersive learning
+
+- Visual practicing for activating mirror neurons. Watch an expert play piano/violin/tennis
+
+- Mark on feedback loops on subcomponents
+
+- Facilitate introspection
+- Feedback loops are self sufficient
+
+- How to focus attention and achieving tasks
+- Complice.co. Jayanth’s rec. Pomodoro
+
+- FocusMate, holds accountability
+
+- How to learn well? Inspire myself?
+- Time constraints. Measure how long a page takes to read. Can plan ahead better.
+- Brainscape vs. Anki decks vs. Supermemo
+
+- http://www.marknagelberg.com/spaced-repetition-newsletter/
+- http://www.marknagelberg.com/anki/anki_webpage_loaded.html
+
+- Forgetting curve
+
+- Practice recalling and amount of time to forgetting lengthens
+- Recap questions in textbooks
+
+- How to decide what is an atomic unit of info (e.g., in an Anki deck)?
+- Mode of processing :
+
+- Remember visually/spatially “see the words in my mind” The memory palace
+- Remembering while distracted
+- Remembering in a contextual environment. Imagine when you might need the knowledge
+
+- Book rec: Metaphors we live by
+- Learning Python the Hard Way
+- Applied learning. If learning to program, build a program
+- YouTube as an underrated resource
+- Learn from an expert and/or learning from someone who recently learned the subject
+- Pair programming as a great option of working through a problem together
+- Emotional valence has an impact on memory
+- [Learning by analogy. Analogy as core to cognition](https://www.youtube.com/watch?v=n8m7lFQ3njk), Douglas Hofstadter
+
+## Salon #3: Techniques for Epiphanies
+
+#### Raw Notes
+- Michael would give himself a question to ponder before sleeping. Upon waking, go running, meditate, and then have an answer
+- Richard Hamming You and Your Research
+- Creativity
+- Create an environment that the question and potential answers is able to unfold without interruption
+- Intensity important. Intense focus vs. diffuse attention
+- Period between sleeping and waking
+- Taichi and skilled meditators, chi gong
+- Simulated annealing
+- Hypnogogia
+- Identify which emotional states may be most generative
+- Hypomania
+- Creativity and divinity
+- “Talent hits a target no one can hit. Genius hits a target no one can see.”
+- [Jacob’s book rec: Stealing Fire](https://www.amazon.com/Stealing-Fire-Maverick-Scientists-Revolutionizing/dp/0062429655)
+- Ecstatic technology
+- OODA loop
+- Freedom app, cut off internet as an aide to time boxing
+- “Coffeehouse effect” for the ambient “noise”
+- Walks in nature. Walking good for the creative brainstorming vs deep, focused thinking
+- Andrew Huberman
+- [Homolateral crossover technique (a bit like self-EMDR) https://www.youtube.com/watch?v=hBvpDfWqL1s](https://www.youtube.com/watch?v=hBvpDfWqL1s)
+
+[Do it 3 or 4 times if you’re stuck and really want to spread the wildfire of integration across your brain. Also you need to be ready to mentally let go in the process, or it will mostly just feel vaguely unpleasant! #mentalstatehack http://mentalstatehacks.jacobcole.net/](http://mentalstatehacks.jacobcole.net/)
+- Alan Worsoff -- Having good mental RAM
+- Visualization and mental simulations. Can intense visualizations be trained such that you can run the simulation in your mind instead of reality?
+- Visualizations super helpful in musical instrument training
+
+# Enlightened AI Discussion
+Tags:, notes
+
+People: Lily V, Jesse Parent, Mingzhu, Jacob
+
+Anyone interested in chatting on the topic, "what's compassionate AI, anyways?" It would be really cool to engage the diversity of perspective here on the definitions, ethics, technicalities, and so much more 🙂
+
+ A new society and ethics and technology team in my lab is trying to put some in together about things adjacent to this
+
+More specifically, here are some questions that come top of mind:
+
+— What’s the progress on creating self-aware, self-directed AI?
+— what are the ways that machine minds might be designed to maximize their self-directed evolution toward greater compassion and wisdom?
+—What’s the definition of “self-aware, self-directed AI” in the context of robot ethics (Where we need to consider its suffering)?
+— How can you identify when you create a “self-aware, self-directed AI? What characteristics can you identify or measure?
+— the goal of most artificial intelligence research has not been to create self-willed personalities, but rather to model and extend human cognition to create tools driven by human volition. But what should the goals actually be?
+— emotions as an essential drivers of the development of human self-awareness and cognition.
+— This issue of whether AI should be programmed with self-interested volition and preference
+— some AI theorists have suggested that AIs might be designed from the outset as selfless beings, whose only goal is to serve human needs (Omohundro 2008; Yudkowsky 2003). On the other hand, Buddhist psychology would suggest that all intelligent minds need to first develop a craving self in order to reach the threshold of self-awareness.
+— In Buddhist metaphysics, craving and the development of the illusion of self “co-dependently arise,” both necessarily and without either being the prime cause of the other
+— In Buddhism, there is no shortcut to an intelligence that does not go through the stage of a craving self.
+— are there other interesting /compelling paradigms on creating self-aware, self-directed AI?
+
+[This guy may be relevant, met him a few years back ~Jacob https://www.youtube.com/watch?v=TZwvnBAddjw](https://www.youtube.com/watch?v=TZwvnBAddjw) Compassionate AI with Mohamad Tarifi
+
+Esoteric quotes and thoughts on the prospect of “Enlightened AI”. The following reflect specific experiences of conscious beings, and do not rely on “blind faith” thinking. Feel free to comment if you have questions.
+
+“I have a mind, but I am not a mind. By contrast, I do not have an aura: I am an aura.”
+
+“Mining for God
+In the depths of the mind
+Dalai Lama found it
+And God started to leak through”
+
+“AI as power drilling rig in ‘mining for God’”
+
+## Compassionate AI
+
+Notes here!
+Being a good ancestor for what is to come after us
+[#book on Ecstatic Experience: Stealing Fire: How Silicon Valley, the Navy SEALs, and Maverick Scientists Are Revolutionizing the Way We Live and Work https://www.amazon.com/dp/0062429663/ref=cm_sw_r_cp_api_glt_fabc_EN4E2S9MWZQFEZYN7C4H](https://www.amazon.com/dp/0062429663/ref=cm_sw_r_cp_api_glt_fabc_EN4E2S9MWZQFEZYN7C4H)
+
+Tags:, book, on, pack, minds:, A, Fire, Upon, the, Deep, by, Vernor, Vinge, Fire, Upon, the, Deep, [, FIRE, UPON, THE, DEEP, REV/E][Mass, Market, Paperback], https://www.amazon.com/dp/B00QORSRPS/ref=cm_sw_r_cp_api_glt_fabc_7XRH5WQV4XKDHR6T3088
+
+Wants our legacy to be carried on – not our species
+Legacy as identity?
+
+Intuitive empathy blew Joscha away
+Clusters of emotional qualia during ritual in germany
+
+Compassion and empathy separate
+
+Suffering ai can rewire selves
+
+Simulation / curiosity is AI-complete?
+
+[“Tulpas”, the ego as an imaginary friend https://www.facebook.com/n0logik/posts/3729008590522068](https://www.facebook.com/n0logik/posts/3729008590522068)
+“Tulpas”
+On Servitors, Tulpas, and Egregores: the lesser-known esoteric phenomenon that you've likely never heard of, yet power our life and society as a whole.
+First, before I define the priors in specificity, I order the three in a specific manner that helps us understand the bigger picture. A servitor is individual and unconscious. If you endow a servitor with consciousness, it becomes a tulpa. If you endow a tulpa with other tulpas, it becomes an egregore (egregore = group tulpa). I thus order the three from individually generated unconsciousness to collectively generated consciousness. Now, the definitions:
+A servitor is a generated mental function (i.e., "program") that runs a set of causal chains automatically. An everyday example of a servitor is the mental program that lets you drive your car mindlessly. A servitor is created when a conscious entity performs a mental and/or physical task repeatedly. Over time, this task no longer becomes conscious, and instead, becomes unconscious (in the brain, this is reinforced through something called "long-term potentiation"). Although a mundane example, there are many types of servitors.
+A tulpa is a "thoughtform" in Tibetan. However, while this may seem unextraordinary to the western mind, there is a far deeper meaning in Tibetan. A thoughtform is implied to have the property of "consciousness". The everyday example of a tulpa is the ego. The ego "you" perceive is nothing more than an imaginary friend created during the stages of growing up in our linguistical society. It is an imaginary friend that is correlated with the perception of information, and as such, convinces the observer that it itself is the ego (it takes lots of de-programming from materialism to grok the illusory nature of the ego). Interestingly, it's entirely possible to create *another* tulpa that is self-sentient just like the ego. It requires the fracturing of the consciousness in the brain, and is not something that I recommend doing. However, with this said, there are some extraordinary things you can do with additional tulpas. For example, it is known that you can temporarily "swap" positions with another tulpa, allowing the ordinary "you" to fade into unconsciousness while the tulpa takes over your ability to perceive and control the physical form. The applications to this are numerous, such as letting a tulpa do work for you while you fade away temporarily.
+Finally, an egregore is a group thoughtform. The most common example is a (micro)society. The "hive mind" present within any group is literally just a group-level tulpa. It is conscious, but does not perceive light in the way an individual tulpa might (note: perception and consciousness are NOT the same thing!). Egregores give order to the actions of a group, similar to how a mind gives order to the actions of a singular tulpa. For example, when a flock of birds move, they know instantaneously which way to go because of an underlying unconscious urge that arises from the egregore. The unconscious urges precipitate from the collective unconscious, and like humans, are all connected to the realities they create in their image
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ideas/Startup Ideas.md
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+---
+title: Startupideas
+visibility: public
+---
+
+# Startupideas
+
+[` systematicawesome.jacobcole.net > worldquestguild.connectr.site > startupideas.jacobcole.net](http://startupideas.jacobcole.net)
+Tags:, project, connectordoc
+[started by jacob@ideaflow.io](mailto:jacob@ideaflow.io)
+
+Excess Vetted Startup Ideas
+Vetted ideas it didn’t make sense for people who came up with them to do, but someone definitely should do
+
+[Related: http://hackathonprojects.jacobcole.net/](http://hackathonprojects.jacobcole.net/)
+- [Global Idea Bank](http://globalideabank.jacobcole.net)
+
+# Ideas
+
+- “ThunderPledge” – a website like Kickstarter for pledging to take collective actions when you reach a critical mass. For instance, there are a large number of people who would consider becoming vegetarian for climate reasons but feel like it's pointless unless millions of others do the same. Using ThunderPledge you could pledge to become vegetarian only when a million other people have also committed the same. At that point, not only would you know for certain that your change is part of making a difference, but you would have a ready-made support group of people all trying to do the same thing.
+
+- This generalizes to many applications – for instance organizing a boycott. Boycotts are useless unless they reach critical mass. (A friend called this “Kickstopper”!). Additionally it could perhaps be worth making a variant “ThunderVote” specifically dedicated to the voting use case. If you are, for instance, a democrat in a largely Republican area, you might think it's useless for you to get out and vote. But using this site, you could mark who you’d vote for with the touch of a button, but only pledge to actually make it to the polls if a thousand other people of your same political leanings in your district do the same.
+- http://thunderpledge.jacobcole.net/
+- [Looking for: designer, full stack engineering collaborator. Email jacob@ideaflow.io](mailto:jacob@ideaflow.io)
+
+- CaaS (CBT as a service, this isn’t about therapy
+
+- Full voice control email interface for quadriplegic patients. Vastly underserved — ping Jacob for references on this (formerly worked with quadriplegic patients).
+
+-
+
+- Pitch-based scrolling - e.g. when you sing middle C, the document jumps to 50% mark. natural tool for voice recognition users/RSI/paralyzed patients #assistiveTechnology” ~Jacob Cole
+
+- EMDR therapy (Powerful eye tracking based psychotherapy for PTSD) via VR and Eye Tracking
+
+- VR or just good game where you can explore beauty of nature and interesting ecosystems, e.g. rainforests and coral reefs
+
+- [Accent removal machine learning style transform filter for tech-support calls ~jacob@ideaflow.io](mailto:jacob@ideaflow.io)
+
+- ++ (Yes. Thought about this before and want this to exist).
+- Or adding a British accent
+
+- ["Guitar hero typing tutor. Typing tutor that plays musical notes when you hit each key. you hit all the keys just right, it plays a song! Maybe it could be like guitar hero, where accompaniment is automatically added.” ~Jacob Cole #educationalGame #game ~jacob@ideaflow.io](mailto:jacob@ideaflow.io)
+
+- Something that saves filters for you on websites. There are still a bunch of sites (for example ecommerce) where I always want to restrict the view to a common subset of filters. - David
+
+- Safe+Easy way to do remote desktopping with other people. Would be great if you could contact tech support somewhere and they could view your desktop+do actions for you. - David
+
+- Just a better web depot for gardening (resources+purchasing). Gardening@home is going through a boom right now, during covid. - David
+- David Chen: I feel like there's additional work in just informing and mobilizing people re: climate that can be done. The top of funnel of "what to learn/how do I help" is pretty undersupported right now
+
+- David Chen: I'm personally interested in structuring and augmenting information/memory/recall - I feel like stuff like Roam makes you do too much work.
+
+- David Chen: Less invasive ways to get mental feedback. When you're learning sports, it's a lot easier (I think) to get physical feedback: your form doesn't look right, or the ball isn't going in the right spot. But if you're trying to train a thought pattern (eg. I want to be less distracted/not despair as much), it's harder because you're not looking for that thought pattern at the point of thinking, you're busy being distracted. I think it'd be super-good to have a way to get thought feedback
+-
+
+# Drafts / Brainstorms
+
+http://vrcoralreefs.jacobcole.net/
+
+http://aieducation.jacobcole.net/
+
+Tags:, Idea, StartupIdea, 3-D, screens, and, sunlight, lamps, maybe, even, with, UV, or, bio, charger, to, make, indoor, spaces, or, darker, spaces, have, beautiful, views,, office,, buildings, rooms,, etc., Could, even, have, that, in, prisons, PrisonReform
+
+Tags:, idea, customized, art, therapy, generated, by, AI, –, relate, art, therapy,, color, therapy, to, TCM
+- related LLM poetic equivalent of “light language” for healing transmitted by llm
+
+Tags:, experimental, Idea, cv, ai, ar, to, emulate, Donna, Eden, style, energy, synesthesia, /, the, work, of, medical, intuitives., Visualize, “auric, field”
+
+qigong video game #idea
+
+YouTube for poetry, except generated poetry ultimately learns your algorithm. #Idea #AI
+Causal inference for clinical trials with multifactor medicine treatments. #CausalInference. #Idea #AI. @x
+Pureland app – app that shows you all of the pure health food, sustainable, organic restaurants, etc. in a given location/products you can buy and even evaluate different dishes etc. so that you can basically transform any city into a map of what is uncontaminated. #Idea @o
+
+## Long terms goals
+Tags:, vision, idea, good, influence, influencers, —, who, are, people, who, have, been, a, good, influence, on, you?, how, did, they, influence, you?, How, can, we, scale?, ?, essayContest?, curationContest?, auto, add, projects, and, categories, to, todos, with, ai, ?, feature, for, messy, dumps, of, scattered, insights, into, what's, worthwhile, epiphanies
+
+## Nonprofit
+[#idea all ages thiel fellowship for people with manifestos talent, big vision #good[a]](#cmnt1)
+
+# People
+
+[David Chen itsdchen@gmail.com](mailto:itsdchen@gmail.com)
+
+[Spencer Kim <spencerk@mit.edu](mailto:spencerk@mit.edu)>
+[Adam Lawrence <adam@im-asl.org](mailto:adam@im-asl.org)>
+Jacob Cole
+
+[Looking for: designer, full stack engineering collaborator. Email jacob@ideaflow.io](mailto:jacob@ideaflow.io) #lookingfor
+
+# More Below
+
+## Mocks
+Tags:, todo
+
+## See Also
+http://infrastructure.jacobcole.net/
+http://worldquestguild.connectordocs.com/
+http://volunteerforce.jacobcole.net/
+
+[[a]](#cmnt_ref1)really love this idea of all-ages thiel fellowship but not run by actual nazis
\ No newline at end of file
index.md
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+---
+bio: Building knowledge tools. Cofounder of IdeaFlow. Currently building wikihub.
+links:
+- https://jacobcole.ai
+- https://github.com/tmad4000
+title: Jacob Cole
+visibility: public
+---
+
+## Featured Pages
+
+### Research
+
+- [LLM Wiki Ecosystem](/@jacobcole/llm-wiki-ecosystem) — Tools and implementations of the Karpathy LLM Wiki pattern
+
+### Ideas & Learning
+
+- [[ideas/Startup Ideas|Startup Ideas]] — startup concepts and explorations
+- [[ideas/Autodidacts|Autodidacts]] — resources for self-directed learners
+
+### Health & Wellness
+
+- [[health/Chronic Pain|Chronic Pain]] — resources for managing chronic pain and RSI
+- [[health/Body Masters|Body Masters]] — directory of bodywork practitioners
+- [[health/Supplements|Supplements]] — supplement research and recommendations
+- [[health/Mental State Hacks|Mental State Hacks]] — focus, energy, and mental state techniques
+- [[health/Depression Resources|Depression Resources]] — yoga and resources for depression
+- [[health/Sleep|Sleep]] — sleep optimization
+- [[health/SI Joint|SI Joint]] — SI joint resources
+
+### Local
+
+- [[local/Bay Area Activities|Bay Area Activities]] — things to do in the SF Bay Area
\ No newline at end of file
local/Bay Area Activities.md
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+---
+title: Iskis Bay Area Activities
+visibility: public
+---
+
+# Iskis Bay Area Activities
+
+[tiny.cc/sftd SAN FRANCISCO Best Current Event Tracker](https://linktr.ee/decenteredarts)
+One Day Guide
+Stuff to do anytime:
+- [SKILLSHARE: The Nook](https://thesfnook.com/) a new down to earth space on Market (Feb’25) open to events of any kind, reach out!
+- [SIP: Tea at The Center SF](http://www.thecentersf.com/) Tea House with a warm community of never-strangers. Hosts lots of Musical and Spiritual Cultural Events and Capoeira every week.
+- [B IKE : it’s always a delightful journey in SF if you stop a lot and talk to strangers. Midnight Mystery](https://www.facebook.com/MidnightMysteryRide/) (3rd Sat.)
+- [HIKE: AllTrails , BA Hiker](http://bahiker.com) &
+- [DANCE: Social (partner) Dance Melter's Mega Bay Area Dance Calendar Soundarya's, Dance Maven & Soul Sanctuary](http://www.soulsanctuarydance.com/bay-area-dance-calendar.html) Event Calendars
+
+- [Studio/Street Dance: City Dance Studios & OberlinDanceCollective (classes](https://clients.mindbodyonline.com/classic/mainclass?studioid=2717&tg=&vt=&lvl=&stype=&view=&trn=0&page=&catid=&prodid=&date=4%2f12%2f2018&classid=0&prodGroupId=&sSU=&optForwardingLink=&qParam=&justloggedin=&nLgIn=&pMode=0&loc=1)) (Modern, Afro, Hiphop etc)
+- [CONTACT Improv:Local Jams & Map & Some Weds The Center SF](https://www.google.com/maps/place/The+Center+SF/data=!4m2!3m1!19sChIJOak3a6SAhYARp0odgM0Y5XA)
+
+- [ACRO yoga:National Mapping of Acro Yoga Events](http://acromaps.com/@37.7700164,-122.391338,13z?id=985)
+- [FLOW Jam: Dolores](https://www.facebook.com/groups/847914001916585/):Sundays 1-5 Justin Hermann: 1st Thurs. Tarpits
+- [FORAGE: Falling Fruit Urban Foraging Mapped & TrashWiki Where to Dumpster (about](https://www.berkeleyside.org/2012/05/24/berkeley-as-edible-city-a-new-guide-to-urban-foraging) urban foraging)
+- REUSE: Buy Nothing
+
+- [Scrap](http://scrap-sf.org) - Big Warehouse of DIY Classes, Building, Thrifting, Reusing, AWESOMEness.
+
+[Recyclemyjunk.com Junk collection from your home Request Sidewalk Cleaning](https://www.sf.gov/request-street-or-sidewalk-cleaning)
+[SF Food Not Bombs](http://www.sffnb.org/) Feeding the Homeless with Found/Donated Foods
+- [MAKE: NoiseBridge : a huge skillsharing space in the mission. Longtime my favorite spot in SF. Read up and go check it out. It’s unique even among Hacker Spaces . (video ) & Workshopsf.org](http://www.workshopsf.org/) - DIY Classes
+- [KINK:Erobay Calendar & CHECK Yoself: STI Testing Resources](https://docs.google.com/document/d/1OcCjfn7xzQDTnStVxF3rPRZpMRpfM4OqtNAE7i2M7Mc/edit)
+- [DEPRIVE yourself: inSensory Deprivation Tanks](https://www.yelp.com/search?find_desc=sensory+deprivation+tank&find_loc=San+Francisco%2C+CA)
+- [SING: (drop-in choir) with the Bay Area Sacred Harp . FB Groups Vocal Jamming in the Bay Area & SF Vocal Improv](https://www.facebook.com/groups/595732190606742/)
+
+[Rent a Music Room/Collaborate at the SF Community Music Center](http://sfcmc.org/)
+- [DUEL: Society for Creative Anachronism](http://www.sca.org/) (Medieval Martial Arts)
+- [STITCH: SF Needlework & Design](http://www.sfneedleworkanddesign.org/visit-us-2/) (Stitch Skillsharing Space at Union Square)
+- [FIX: The Bike Kitchen](http://www.bikekitchen.org/)- Volunteer Bike Mechanics with spare part/digging rights bins beyond your wildest dreams. SF’s only real open garage bike co-op.
+- [WANDER: Golden Gate Park - Botanical Garden , Waterfall, Conservatory of Flowers](http://www.google.com/search?q=conservatory+of+flowers+golden+gate+park&ie=utf-8&oe=utf-8&aq=t&rls=org.mozilla:en-US:official&client=firefox-a) (free 1st Tues.), Japanese Tea Garden, & (sadly) a Bison Paddock+Free Festivals all year long, etc.
+- [Parkour / Freerun](http://www.baparkour.com/)It's the most fun you can have doing a full body workout.
+- [CLIMB: Indoor Rock Climbing at Planet Granite ,Mission Cliffs or Dogpatch Boulders](https://touchstoneclimbing.com/dogpatch-boulders/)
+
+- [BATHE: at SF’s clothing optional Baker Beach or The Banya in Bayview](http://www.banyasf.com/)
+- [The Seward Slides](http://www.yelp.com/biz/seward-street-slides-san-francisco) - a beautiful urban-mountain walk to Polished Concrete Slides
+- [APPRECIATE: Stroll down the mural filledClarion Alley,Balmy Alley & Precita Eyes](http://precitaeyes.org)
+- [OISHI: Nijiya](http://www.yelp.com/biz/nijiya-market-san-francisco) - Biggest Best Japanese Supermarket in town.
+
+- [Manila Oriental Market](http://www.yelp.com/biz/manila-oriental-market-san-francisco-2)Cheaper than Nijiya. HUGE. Imports from all South/East Asia.
+
+- [MEDITATE: there are the San Francisco Zen Center (Lower Haight), SF Yoga Society & Buddhist Meditation Societ y & Integral Yoga Institute](http://integralyogasf.org/) (The Mission)
+- [READ: in the Many Beautiful SF Public Libraries](http://sfpl.org/)
+-
+- [Scavenger Hunt the POPOS Publicly owned, privately operated spaces. (Interactiv Map ) Pdf](https://www.spur.org/sites/default/files/migrated/anchors/popos-guide.pdf)
+- [The Columbarium and its Caretaker Emmitt](http://www.sfgate.com/entertainment/article/S-F-Columbarium-in-good-hands-with-Emmitt-Watson-2372258.php)
+- The Internet Archive gives tours every Friday
+- Parks & Rec offers Free Gyms, Pools, Dance Classes
+- [Bookbinders Museum](https://bookbindersmuseum.org/)
+- [Institute of Illegal Images](https://missionlocal.org/2010/11/lsd-museum-or-institute-of-illegal-images/)
+- [House of Air](https://www.houseofair.com/) Indoor Trampoline Park
+- [Audium](http://www.audium.org/) Not so impressive (i’m told) audio exhibit sitting in a room with 300 speakers.
+- [Dodge/Kickball with Outloud Sports](https://outloudsports.com/sanfrancisco)
+- [Help Cleanup https://refuserefusesf.org/cleanups & https://togethersf.org/](https://togethersf.org/)
+- ClassPass
+
+Science, Seminars, Discussions, Future
+- [DorkBot](http://dorkbotsf.org/) Electronics & Tech Presentations Once a Month Rotating Location
+- [Mycological Society of San Francisco](http://mssf.org) - Hunting Forays and Meetups at a museum atop SF
+- [The Long Now Foundation & The Interval](http://theinterval.org/events/) Futurism
+- [Shaping SF](http://www.shapingsf.org/public-talks/index.html) Free Wednesday Talks on Culture
+- [Basic Income](http://www.meetup.com/San-Francisco-Bay-Area-Basic-Income-Meetup/) Discussion Group Wanting to Bring About Universal Income
+- [Wonderfest](http://wonderfest.org/#events) Science Talks & Events
+
+Arts Events, Artist Collectives:
+- https://decentered.org/ All kinds of Offerings
+- [The Faight](https://www.thefaight.com/)
+- [The Holistic Underground](https://holisticunderground.org/) - Community
+- [Mission Arts Performance Project](https://www.mappsf.com/) 1st Sat. Bi-monthly
+- [SFArts.org](http://sfarts.org) - For Arts Stuff
+
+- [SF Cacophony Society](http://www.cacophony.org/)
+- [Free Shakespeare](https://sfshakes.org/performance/free-shakes/) in The Park
+- https://heronarts.com/
+-
+- [Loophole SOMA](https://www.instagram.com/loophole.soma/?hl=en)
+
+Additional Resources:
+- [Fun Cheap](http://sf.funcheap.com/) DAILY updated free/cheap things to do.
+- [Brokeassstuart](http://sf-events.brokeassstuart.com/)
+- [Meetup.com](http://meetup.com) All kinds of social events.
+- [Museums in the bay and which days](http://freemuseumday.org/sf.html) they are free.
+- [Atlas Obscura - SF](http://atlasobscura.com/globe/north-america/united-states/california/san-francisco)
+
+- [SFSecrets.com](http://sfsecrets.com) - AWESOME list of Stuff to See
+- [SFist.com](http://sfist.com) - Current Events
+- [SFcityguides.org](http://sfcityguides.org) - Local Volunteers Giving Walking Historical Tours
+- [Audio Tours of SF](http://galileoweb.org/aoht/audio-tours-of-san-francisco/)
+- [Friends of Mt. Tam](http://www.friendsofmttam.org/)
+- [Learn about the SF Bay Area Community Exchange](http://sfbace.org/) (BACE) and their alternative economy models and meet with them at noisebridge on 1st and 3rd Mon! It’s really really cool.
+- [Check out This Awesome Guide](https://medium.com/coreybreier-com/coreys-san-francisco-guide-5414266be759) by Corey B.
+
+[>>> Weekly Calendar](https://calendar.google.com/calendar/embed?src=7r2jrib8bu9irclmd87b3a1i24%40group.calendar.google.com&ctz=America/Los_Angeles) <<<
+Monday
+- [8pm Shades The Polish Club Inc.](https://www.google.com/maps/place/The+Polish+Club+Inc./data=!4m2!3m1!19sChIJp4BWWTh-j4ARw4EWMsMgnic) in The Mission
+- [9:30-11:30 Open Jam for Street Dance @ City Ballet](https://www.cityballetsf.org/) (Event is by City Dance Studios)
+- [Motown Mondays Madrone Art Bar](https://www.google.com/maps/place/Madrone+Art+Bar/data=!4m2!3m1!19sChIJpVZ7r6-AhYARKukA_jhcpxs)
+
+Tuesday
+- [Contact Jam The Finnish Hall](https://www.google.com/maps/place/The+Finnish+Hall/data=!4m2!3m1!19sChIJN9y5CMB-hYARg4w1tAd3-C8)
+- [East Bay F usion Omni Commons](https://www.google.com/maps/place/Omni+Commons/data=!4m2!3m1!19sChIJJwYM6-F9hYARznHa8mfmfIo) @east bay community space
+- Young Urban Zen www.yuz-sf.org
+
+Wednesday
+- [7pm-9pm (3rd Wed.) Circlesing First Congregational Church of Berkeley](https://www.google.com/maps/place/First+Congregational+Church+of+Berkeley/data=!4m2!3m1!19sChIJsS2xkyh8hYAR60j-TbaNc3o)
+- [7pm-10pm Ecstatic Dance Sweets Ballroom](https://www.google.com/maps/place/Sweets+Ballroom/data=!4m2!3m1!19sChIJ_0CWcLKAj4ARXRqQTg7iO8E)in Oakland
+- 9:30-11:30 Open Jam for Street Dance @ City Ballet (Event is by City Dance Studios)
+
+Thursday
+- [8pm Thursday Contact Jam](https://www.facebook.com/groups/188845517810407)
+- [10pm: Open Mic at 16th St. Station (Mission & 16th) A bunch of us brown bagging, sharing, and entertaining](http://missionlocal.org/2009/08/poetry-takes-over-16th-st-bart-sation/) each other. One of my favorite gatherings of people/culture in SF.
+
+Friday
+- Salsa
+- [5:30 SF Bike Party](https://sfbikeparty.wordpress.com/) 100 Person Bike Ride (first Friday)
+- [6pm SF Critical Mass](http://www.sfcriticalmass.org/)100 PersonBike Ride (last friday)
+
+Saturday
+- [Mission Arts Performance Project](https://www.mappsf.com/) (1st Sat. on Even Number Month’s)
+
+Sunday
+- [10am Temple Wat Mongkolratanaram](https://www.yelp.com/biz/wat-mongkolratanaram-berkeley) Thai Brunch in Berkeley
+- [10am Ecstatic Dance](http://www.ecstaticdance.org) @ Sweet’s Ballroom in Oakland OR Church of 8 Wheels in SF
+
+- [Open Mics:Bay Area Open Mic Calendar](https://calendar.google.com/calendar/u/0/embed?height=600&wkst=1&bgcolor=%23ffffff&ctz=America%2FLos_Angeles&src=c2ZiYXljb21lZHljYWxlbmRhckBnbWFpbC5jb20&color=%23E4C441&showTitle=1&showNav=1&showPrint=0&showTabs=0&showCalendars=0&showTz=1&mode=AGENDA)
+
+- Thursdays 10pm On the Plaza of 16th St. and Mission St.
+
+- [Sf Roller Discos](http://cora.org/)
+
+- GGP Every Sunday Daylight hours at 6th & Fulton.
+- [Friday Night Skate](https://www.facebook.com/groups/196455884283726/)
+- [Church of 8 Wheels](http://www.churchof8wheels.com/)
+
+- Blue Grass Jam Sessions in SF (might be out of date):
+
+- 2nd & 4th Sun - Progressive Grounds Cafe - 400 Cortland Ave
+- 2nd & 4th Mon - Amnesia - 853 Valencia @ 19th St.
+- 2nd Tues SoCha Cafe 3235 Mission st @ 29th St.
+- 1st Wed - The Plough & The Stars - 116 Clement @ 2nd Ave.
+- 1st Thurs - Atlas Cafe 3049 20th St @ Alabama
+
+[Wiki](http://wikipedia.org/wiki/List_of_San_Francisco_Bay_Area_festivals_and_fairs) list of Festivals in SF
+[Stern Grove Fest](http://www.sterngrove.org/80th-season.html) Free Concerts(May-Aug)
+[It's Your District](http://www.itsyourdistrict.org/)
+[Sunday Streets](http://sundaystreetssf.com/season-schedule/) (Mar-Oct)
+[How Weird](http://howweird.org/) Street Fair (May)
+[Makerfaire](http://makerfaire.com/bay-area/) Inventors Exhibition (May)
+[Folsom Street Fair](http://www.folsomstreetevents.org/folsomstreetfair/) Street Exibition of BDSM and Kink
+[Renegadecraft.com](http://www.renegadecraft.com/) Craft Fair (November & July)
+[Saint Stupid's Day](http://www.saintstupid.com/event.html)(April 1st)
+- [PLAY: Annual Urban Street Games withSFZero like Journey](https://www.facebook.com/Journey-to-the-End-of-the-Night-164293923590751/)
+
+Best views in SF/Marin in order:
+- [Mt. Tamalpais on a clear day is unparalleled.](http://maps.google.com/maps?f=q&source=s_q&hl=en&geocode=&q=Mount+Tamalpais,+CA&sll=37.754632,-122.429737&sspn=0.080076,0.181789&ie=UTF8&hq=&hnear=Mt+Tamalpais,+Mill+Valley,+Marin,+California+94941&ll=37.918472,-122.587852&spn=0.159797,0.363579&z=12)
+- Bernal Heights Park
+- Grand View Park
+- McKinley Park (and the community garden near it)
+- San Bruno Mountain
+- Vallejo & Broadway (and other intersections along Broadway)
+- De Young Museum Observation Tower
+- Twin Peaks
+- Coit Tower
+- Marin Headlands, let the fog roll over you.
+- Mt. Davidson
+- Tank Hill Park
+- Angel Island
+- Cliff House (looking south to ocean beach)
+
+[Map of the Hills of San Francisco](http%3A%2F%2Fwww.marketingtheworld.com%2Fproperty%2Fcalifornia%2Fsanfrancisco-hills-map.php)
+[Photos from 1878](http://www.americahurrah.com/SanFrancisco/Muybridge/Panorama.htm)
+
+Recommended Eats:
+Mex: El Farolito, Cancun & Pancho Villa
+Chi: Wong Lee & Good Mong Kok & Golden Gate Bakery
+Rus: Cindarella & Tsibilisi
+Pizza: Castro one, Paxti’s, Arinell
+
+ALL THINGS DANCE
+Fusion
+[Bay Area micro Fusion](https://bamf.dance/)
+House Dance Scene
+ Rebearth Monday Sesh
+Thurs Night Mission Playground Sesh
+Friday Night LAke Merritt Pergola Sesh
+Elements several times a month
+Flowsesh some tuesdays
+Textures once a month sunday sesh in oakland
+Bboy Scene
+[Zouk Omni Dance Studios](https://www.google.com/maps/place/Omni+Dance+Studios/data=!4m2!3m1!19sChIJj7bH3wt9hYARzWusowzncGU)
+https://www.cityballetsf.org/ & Lines
+Kizomba & Tarraxo
+[Friday Night Latin Club](https://www.dancefridays.fun/)
+Swing & Blues
+https://danzhaus.tripod.com/
+
+[(calendar) EAST BAY(map) (Berkeley)](https://localwiki.org/berkeley/)
+Stuff to Do:
+- [The Omni Commons](https://omnicommons.org/) 13 Collectives in one community space
+
+[(inc. HackerSpace Sudo Room and Biohacking Counter Culture Labs](http://www.counterculturelabs.org/))
+- [Crash (Audit) Classes at UC-Berkeley, totally open to Public. try Intro Astronomy? Medical Ethnobotany? They’re better in person, but you can also listen/watch online ! Here’s my list of the best teachers](https://docs.google.com/document/d/1rcXmMbQj1BDHiqo5uoZuB_UrJoA7zWf2OK0--9eSSF4/edit) to blow your mind.
+- [Thai Temple (sunday 10am) Sit on the lawn eating super good thai food](https://www.instagram.com/wat.mongkolratanaram/?hl=en) at a buddhist temple.
+- Cheeseboard/Slice
+- [Vik's Chaat](http://vikschaat.com/) - Indian Street food unlike the rest of the bay’s restaurants.
+- [Ecstatic Dance](http://www.ecstaticdanceeastbay.com/)Tune in drop out and have yourself an (sunday morn/wed night)
+- [Contact Improv Tuesday & Thursday jams at Finnish Hall](http://www.finnishhall.org/regular-classes/), Hippie freeform partner dancing.
+- [C hapel of the Chimes Endless Columbarium /w Unique Julia Morgan Architecture @ the Beautiful Mountain View Cemetery Once a year comes The Garden of Memory](http://www.gardenofmemory.com/) during solstice.
+- [East Bay Vivarium](http://eastbayvivarium.com/) Lizard Arcology in West Berkeley
+- [Starry Plough Poetry Slams](https://www.thestarryplough.com/) (wed night) Irish Music Jam & Dancing (Sunday & Monday)
+- [CircleSing](http://www.circlesing.net/events.html)(3rd Wednesdays eve) Improv Vocal Harmony & Polyphony inspired by Bobby Mcferrin. Free
+
+- [Oakland Art Murmur](http://www.oaklandartmurmur.com) (1st Fridays Friday)
+- [Berkeley Board Gam ers](http://www.meetup.com/berkeleyboardgamers) (Mon/Thursday)
+- [East Bay Bicycle Coalition & East Bay Bike Party](http://eastbaybikeparty.wordpress.com/) (biking & dancing on 2nd Fridays)
+- [Berkeley](https://www.couchsurfing.com/nearby?utf8=%E2%9C%93&search_type=discussion&search_query=Berkeley%2C+CA%2C+USA&latitude=37.8715926&longitude=-122.272747&country=®ion=) & Oakland CouchSurfing Forum
+- [Cal Parkour](http://www.facebook.com/groups.php?ref=sb#/group.php?gid=2208600816)(this is the East Bay group, it’s very fun, you can learn the basics in a day)
+
+- [(Oakland) Museum of California](http://museumca.org/) (Free on 2nd sun)
+- [The Long Haul](http://thelonghaul.org/) (anarchistic info shop/meeting space, one of the most politically active places in Berkeley)
+- [East Bay Depot For Creative Re-use](http://creativereuse.org/)
+
+- [UrbanORE](http://note_redirect.php?note_id=64147321377&h=4dccaef044624260aa346288c759b9a8&url=http%3A%2F%2Fwww.yelp.com%2Fbiz%2Furban-ore-berkeley)- the largest thrift store you've ever imagined. Employees pull useful things out of the junkyard/landfill and sell em to you cheap. AMAZING PLACE, you can find things you didn’t know existed from the last couple hundred years here.
+- [Berkeley Historical Society](http://www.berkeleyhistoricalsociety.org/history-notes/bishop-george-berkeley.html) (pictures and maps and statistics and knowledgable old people about the history of Berk)
+- [Bay Area Mycological Society](http://www.bayareamushrooms.org/index.html) (meet at UC-Berkeley often and foray around the bay)
+- [ISKCON Berkeley](https://iskconberkeley.wordpress.com/) Int. Society for Krishna Consciousness (Hare Krishnas) Sunday Feast @ 7pm
+
+Interesting Things to Eat:
+
+Best Views in East Bay:
+- Mt. Diablo (go only on a super clear day, need a car to get there)
+- Grizzly Peak Rd.
+- Indian Rock Park
+
+- Berkeley Marina
+- Top of the Campanile
+- Evans Hall Lounge
+- Merritt College
+
+East Bay Nature:
+- [East Bay Parks](http://www.ebparks.org/)
+- Lake Chabot
+- Redwoods Regional
+- [UC-Berkeley Botanical Garden](http://botanicalgarden.berkeley.edu/)(seemingly one of every species from every ecosystem on earth, organized as such, fucking amazing) and other on campus Museums
+- [The Albany Bulb](http://en.wikipedia.org/wiki/Albany_Bulb) (industrial waste/urban art/graffiti/adobe-concrete forts painted in unimaginable color schemes)
+- [Tilden Regional Park](http://www.ebparks.org/parks/tilden)/Botanical Garden. (Maaassive park, take the bus from UC-B's NorthGate straight up the berkeley hills into Tilden) Bike or Hike
+
+East Bay Volunteering:
+- [East Bay Food not Bombs](http://www.ebfnb.org/): Monday through Friday, cooking and serving from donated resources to make vegetarian food for the whole community. Sunday also has a (temporary) kitchen. Typically begin organizing around 9 am and prep for cooking by 11 am. Cookhouses vary day by day. Mealsites: People's Park daily at 3 pm, Oakland Recycling Center on 14th and Mandela on Thursday. All are welcome regardless of cooking ability to help in the kitchens, serve meals and/or wash dishes. Benefits: choice of free food, fresh produce and great company!
+
+- Bay Area Alternative Press: all volunteer-run organization to educate and promote the poor and working-class of California and beyond. Learn to operate vintage printing presses, letterpress and offset printing techniques. Computer lab on premises for design tutorials. Publishes quarterly magazine and works closely with Western Service Workers Association; supported by Bay Area small businesses and individuals. Weekly film screenings on labor history, discussions on media coverage and more. "Labor Donated". Benefits: comfortable work environment, hands-on learning and direct contact with experienced teachers, organizers and community members. Contact Guy or Patricia: 510-652-8828
+
+- Chapter 510 (Oakland equivalent to 826 Valencia), and more.: "The Department of Make Believe" is Oakland's own literacy and writing center, featuring free classes for school-age children and a shop of custom products to expand one's imagination. Volunteer opportunities range from tutoring, bookbinding, fronting the shop during business hours and helping on First Friday's Art Murmur. No long-term obligation necessary but there is lots to explore! They love graphic designers, freelancers, students and creative people of all kinds. Benefits: teaching experience, working behind-the-scenes during exciting art events, and immersion in the East Bay's literary field. Contact Tavia: info@chapter510.org
+
+- Berkeley Free Clinic: services for the population of teenagers and citizens unable to afford healthcare. Volunteer to be a Peer Mentor or assist in the office for medical tasks and training.
+
+South Bay/Peninsula:
+[HackerDojo](http://wiki.hackerdojo.com/w/page/25437/FrontPage)
+[Computer History Museum](http://www.computerhistory.org/)
+[The Tech Museum of Innovation](http://www.thetech.org/)
+[Hakone Japanese Gardens](http://www.hakone.com/)
+[Bike the Stevens Creek Trail](http://www.stevenscreektrail.org/Resources/Maps/)
+[Local Routes | Stanford Cycling Team](https://web.stanford.edu/group/cycling/routes/)
+Lectures:
+- [The Foresight Institute](https://foresight.org/)
+- [SETI Colloquium](http://www.seti.org/colloquium)
+- [Silicon Valley Lecture Series](http://www.foothill.fhda.edu/ast/SVL.htm)
+- [Silicon Valley Astronomy Lecture](http://www.portaltotheuniverse.org/podcasts/feeds/view/28/)
+- http://www.askascientistsf.com/links.html
+
+Outside the Bay:
+- [Go on a Vipassana Retreat - (ten day meditation retreat](http://en.wikipedia.org/wiki/Vipassana); minus any dogma; (only borderline mysticism); practices straight from Gautama himself) Highly recommend. It has helped me and my friends with all kinds of thing and keeps me reminding myself to be happy.
+
+- [Camping/Exploring The Lost Coast , Big Sur ,Angel Island](http://maps.google.com/?ie=UTF8&hq=&hnear=Central,+San+Francisco,+California&ll=37.856965,-122.40881&spn=0.079965,0.181789&z=13)
+- [Take the skibus](http://www.bayareaskibus.com/) to Tahoe! or have a friend drive you!
+- Visit Bay Area Residential co-ops!
+
+DEFUNCT / LEGACY
+- [Metta Dance](http://www.mettadance.org/) (downtempo dancing, social tea tasting, place to meet very genuine/warm people)
+- [Jejune Institute](http://jejuneinstitute.org/) - google the address Go Visit. Don't Read about it. Just bring comfy shoes. Defunct :(
+- [SF Free School](http://www.sffreeschool.com/classes/)- Free Classes almost every day of the week. Taught by my friends, model SFcans.
+- [Om Shan Tea](http://www.omshantea.com/) - (public teahouse, though more like being at home. Super open minded, often intellectual people with which to interact. (VERY relaxed environ, feels more like you're at home than at a bar.)
+- [Cellspace](http://www.cellspace.org/new/) - Like Noisebridge but less Tech, more Variety, Social Reform & DIY & Dance
+- [Adaptogen](http://www.indybay.org/newsitems/2009/12/07/18631680.php) LOW COST MASSAGE. SMILEY CUDDLY PEOPLE AND FREE TEA (3rd Sun)
+- [East Bay Free Skool](https://sites.google.com/site/ebfreeschool/home)
+- [100daysofspring](http://100daysofspring.com) - Variety of Fun every day this Spring
+- [Really Really Free Market](http://www.reallyreallyfree.org/) Biggest freepile in the US last saturday/month in Dolores Park.
+- [The Lost Horizon Night Market](http://laughingsquid.com/the-lost-horizon-night-market/) (one time thing it seems?)
+- [7pm-11pm: Thai Food Thursdays](http://www.couchsurfing.org/meetings.html?mid=66929) - Couchsurfers eating $5 Pho & $2 Pints in North Beach (at a Thai Restaurant/Sports Bar)
+- [Mighty](http://mighty119.com) Nightclub Occasional Thursday Roller Disco
+- [W 10pm: Couchsurfing Underground](http://www.couchsurfing.org/group.html?gid=744) (bar night) (search for "underground")
+- [F SF Couchsurfing Potlucks](http://www.couchsurfing.org/group.html?gid=7894) (2nd sunday)
+- [(post2017) Merchants of Reality](http://www.merchantsofreality.org/)
+- [TechShop](http://www.techshop.ws/)
+- [The Convent](http://www.conventartssf.com)
+- [League of Creative Interventionalists](https://www.facebook.com/LeagueofCreativeInterventionists/?fref=ts)
+- [Neighborgoods.com](http://neighborgoods.net/) Share resources with your neighbors
+- [Sunday Sing Thing](https://www.facebook.com/groups/1166221320087817) o
+- [The Embassy EMoM Series](https://embassynetwork.com/locations/embassysf/events/upcoming/) Thursday Night Discussions on Multitude of Topics in a nice Lower Haight house
+- [The Red Victorian](https://embassynetwork.com/locations/redvic/events/upcoming/) Various Events
+- [Hot Springs in Marin](http://chaos.berkeley.edu/wiki/hidden-hot-springs-marin), one in ocean--Red Rocks, must check local tidal charts for negative tide, often corresponding with Full and New Moon cycles, one inland (anybody know where they are specifically? link me to a good website?)
+- [Karma Kitchen](http://www.karmakitchen.org/) (last Sundays) Pay-it-forward Donation Brunches Seated with friendly Strangers
+- [Yoga to the People](http://www.yogatothepeople.com/berkeley/) donation based, all day every day
+- [Tues 7pm OneSalon](http://www.onesalon.org/) Different Topic Every Week @ SF Make School
+- [7pm-12am: SF (Board) Gamers (Mission & 24th) fbp](https://www.facebook.com/p/SF-Games-100057312977258)
+- [ManyLabs & Artists Television Access & Against the Stream](http://www.againstthestream.org/)
+
+[(old map)](http://maps.google.com/maps/ms?ie=UTF8&hl=en&msa=0&msid=102811590280352046058.00045953af4eef3c71ea7&z=12)
+Iupdate this as the city updates, check back each year!
+
+email me, Iski (sounds like whiskey) at dejapu(at)gmail=dot=comif ya have any questions, want to make suggestions for the list/send thanks/ask for permission to reproduce this list elsewhere. Especially let me know if you find anything as comprehensive as (or more so than) this.
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