MSM Learning Platform for Week N° 11: you have 98 Training Days left!

Good Saturday Morning to all the Masters-in-Training!
Upon awakening, just keep repeating mantra-style: “Today is a Training Day. I am in training for the next level, whatever that may be. With training, everything is possible!” The Inner Hunter/Huntress will respond. As of today, you are in Week 11 & you have 98 Training Days left! Read weekly briefing below carefully and completely!

Your weekly instructions are attached. Just open the attached document and start clicking on the links and GO!!

Your time here is precious. While waiting in line, instead of steaming, try contemplating this instead: “The Mind creates the abyss, the heart crosses it.” and “Your mind is an instrument, you should know how to use it…(so) you gain freedom from desire and fear, which are entirely due to wrong uses of the mind.” I AM THAT, Nisargadatta Maharaj

MSM-24 Key Skills & Learning Points to be Mastered this week:

BREATHE! Cyclic Breathing = Your Way Back to Health Think always: Breathing control = mind control.
Remember, oxygen you are breathing in deeply will yield massive psychic energy.

The Routine: it’s a commitment: 3 cycles, 4 times a day (each session = 3 points!) : upon arising (as we awaken), noon (before eating), evening (commuting or waiting in line), before sleep (for great refreshing sleep).

Some Tricks:

Stay relaxed and calm, serene & centered. Forcing will not work.
Monitor that the nose hairs barely moving.
To completely captivate (and control the wandering mind, count in a foreign language for added impact.
Release retained breath gently.

Cyclic Breathing, 1-4-2-1 pattern:

Inhale (slowly), using ALL the allotted time to inhale in over 1 counting unit : “5 and 4 and 3 and 2 ad 1 and 0”.
Retain (lungs full); relax, it’s very safe: “20 and 19 and 18 and 17 and 16 and15 and 14 and 13 and 12 and 11 and 10 and 9 and 8 and 7 and 6 and 5 and 4 and 3 and 2 ad 1 and 0”.
Exhale (slowly) ; like letting off a valve or balloon. “5 and 4 and 3 and 2 ad 1 and 0”.
Retain (lungs empty). “5 and 4 and 3 and 2 ad 1 and 0”. This part can be challenging, but amenable to practice.

Here is the Cyclic Breathing that Masters should start this week and next to control the breathing (and the mind/emotions).
Review the MSM Cyclic Breathing: Introduction with Juliette: https://www.minds.com/newsfeed/891894110335500288
MSM Cyclic Breathing: Pattern 1-4-2-1 with Juliette: https://www.minds.com/newsfeed/892971864563056640

EAT !:
Quantitative Aspects of EAT!: Eat-to-Rest ratio for now = 12/12. That means that you stop eating at 22h00 and let the digestive system rest completely until 10h00 thereabouts (that’s 12 hours of Rest for the digestive tract. That’s starting to get healthy Rest period for the human digestive tract. The ideal REST period for the digestive period is more 14 or even 18 hours). Starting to trim this ratio so that the “Eat Window” decreases (resulting in less body fat, cholesterol, & fatigue), while Rest window increases (resulting in less heartburn & better sleep. Of course, you can improvise & be a bit creative with timings, as long as you respect the E/R ratio itself. For example, if the E/R ratio is 12/12, you can elect to have the 12 hours of REST when you want, such as between 23h00 and 11h00 or between 21h00 and 09h00. Very important note: Always finish the REST period (“break the fast”) with protein or fat, NOT sugar! Liquid sugar-free yoghurt (kefir) or a piece of cheese is ideal. Your call, just be disciplined!

A. Qualitative Aspects:
i. Red Wine: 1 glass (handful of grapes)/day. Thins blood + turns off the cancer switch. Researchers have shown a modest dose of the red wine molecule resveratrol activates cardiac preconditioning & turns an otherwise mortal heart attack into a non-mortal event. It can be a LARGE glass of red wine, but just ONE!

ii. High-Magnesium foods: Feeling Blue? A magnesium deficiency can present itself as depression. > 50% of Americans are deficient in magnesium (associated with illness from asthma, to cardiovascular disease, diabetes, migraines, and depression) because consuming XS salt, caffeine, sugar, alcohol, & chronic stress can all deplete the body's stores of magnesium. Magnesium is one of the most efficient minerals at combating the harmful effects of constant stress. Nature’s Antidotes = Dark leafy greens, Nuts (Brazil nuts, almond, cashew), seeds, mackerel, beans & lentils, whole grains, avocados, yogurt, bananas, dried fruit, dark chocolate or 300 - 400 mg range of magnesium citrate or threonate for healthy adults.
iii. Vitamin D, sunshine and Vitality Low vitamin D levels DOUBLE the risk for Alzheimer’s disease. Robust & growing body of research clearly shows Vitamin D is absolutely critical in preventing chronic diseases that claim nearly one million lives in the world each year: reduce the occurrence of a wide variety of cancers by 30-50% & heart disease by up to 70%! The number of studies attesting to the health benefits of vitamin D is now in the thousands. This includes a reduced risk of about 16 different cancers, including pancreatic, lung, ovarian, breast, prostate, & skin cancer. There are well over 800 references in the medical literature showing vitamin D’s effectiveness against cancer alone, & the evidence suggests this reduction is around 50 percent. Simple solutions for a complex world:

Vitamin D3 supplements (4000 IU/day): to be continued until re-measure your 25 (OH)Vitamin D levels after the end of the MSM-24 program, to ensure blood levels 30 - 50 + ng/ml; Sunshine: 60 minutes at noontime -> naturally produce about 10,000 IU (250 micrograms) of vitamin D through skin exposure.
Foods: Mackerel, herring, sardines, beef liver, egg yolks.
iv. Avoid sunscreens (except to forehead and hands): Sunscreen lotion blocks the vitamin D-producing UV-B rays, while allowing the deeper-penetrating, cancer-causing UV-A rays to burn the skin and actually be producing more cancer than it prevents. Also pollutes swimming water!
v. On-Line Vendor of Vitamin D3 supplements, here’s a vendor we have used with satisfaction: http://www.hollandandbarrett.com/shop/vitamins-supplements/vitamins/vitamin-d/
B. Fermented foods (miso, yoghurt, sauerkraut, kefir): Probiotic bacteria help with : irritable bowel syndrome, atopic dermatitis, diarrhea, allergic rhinitis, and even the common cold! Your gut naturally contains millions if not trillions of beneficial and pathogenic (bad) bacteria. More and more research are emerging on just how important these organisms are to your overall wellbeing. An over-consumption of refined foods, use of prescription medication, alcohol and leading a high-stress lifestyle can disturb the balance between good and bad bacteria. It is important to promote the growth of intestinal-friendly bacteria.

MOVE !
Never Forget that any and every workout you do daily must have these 3 essential elements of your lifelong FUNCTIONALITY as we move through life's stages: FSE (Flexibility, Strength & Endurance) . Witness the body & mind get sculpted by these 5-minute MOVE exercises over time. This week:
MOVE! (Home) Week 11 (5 points/session):
https://www.minds.com/newsfeed/892964831586951168
MOVE! (Office) Week 11 (5 points/session): Weight Shifting,
https://www.minds.com/newsfeed/892975487644082176 Plus ….
Walk briskly after meals for 15 minutes
Plus ….
MSM Mega Health Challenges, regularly. That’s it! Stick to it!

The Extra Mile (TEM):
Begin now to enrich your inner life. Who doesn’t want to avoid depression? It’s all here. Carpe Diem! Simple solutions for a complex world. Start to invest for a rich inner life now:

Walk 15 minutes after heavy meals for increased energy. Try 7X/week.
Elastic Fantastic (Tai Chi 02) Week 11 (start now for benefits later): https://www.minds.com/newsfeed/893329106464505856
Cold Shower every morning for health & Vitality:

Meditation & Mantra Week 11 ‘Train the mind. Very safe. The brain changes when you meditate, such as reducing activity in the Brain’s “Me” Center.): https://www.minds.com/newsfeed/893314191428427776

Inspiring Video: “Voda” (Emotions and Water plant the seeds today for tomorrow's inspiration),

Music Magic Week 11 why not become a musician along the way to bring joy to others: La Vie en Rose 02, https://www.minds.com/newsfeed/893324270684872704

Life Riddle Week 11: If you point me south, I’ll make it go north, And point me north, I’ll make it south go forth. If this makes you sad, I’ll be sad as well, So smile at me, in happiness we’ll dwell. What am I?

MSM Mega-Health Challenge Week 11: (for those who want a bit more from life). Each time filmed & posted= 25 points) 3 PU + 20JJ (X3), https://www.minds.com/newsfeed/894390638528286720

MSM Vitality & Longevity Tip Week 11: Learn to forget and to move on. Best way to live and stay in the present

MSM Poetry Challenge (memorized perfectly = 50 points! For use later)): Crocodile Tooth by Shel Silverstein, https://www.minds.com/newsfeed/894395544933294080 Poetry Workout Week 11: A very HIGH priority on the MSM-24 Poetry Workout and for good reasons: it is excellent for the brain (memory) and superb for the heart (understanding emotions). Memorizing (and later reciting in future Mega Challenges))) verse it great way to calmly focus the mind, generate insights and help you find a peaceful sleep. Therefore, please find time every day (best time is in traffic, while in bed, while waiting & after an argument) to memorize the poems provided. Thank you.

Work together, help each other!! See you next Saturday!! Remember: Improvise, Adapt & Overcome!

Best wishes and bon courage! Dum Spiro spero!

Michael & Juliette McGannon
Founders and Directors,
MSM-24

Mission Statement & Social Media
Our mission is all about upgrading FUNCTIONALITY mental and physical while decreasing RISK. Managers, some at the "top", come to us in a state of LOW functionality and HIGH risk for everything bad, just on the basis of their diminished ability to ADAPT to life's stresses. Our research over 30+ years, teaching our MSM-24 resiliency module to more than 150, 000 international managers at the premier business schools worldwide, clearly demonstrates that after 24 weeks of mentoring, this imbalance is permanently reversed: HIGH functionality, LOW risk.

Start and sign-up to these channels to post your MSM-24 Surprise Health Challenge videos. They are censure-free, * blockchain-based technologies. Sign up for these networks (free and easy), to show some solidarity (helps us to sustain as we are going to post our new book, chapter-by-chapter) & get ready to participate:

*MINDS, https://www.minds.com/MikeMcGannon
*Steemit: https://steemit.com/@mcgannon
- Bitchute: https://www.bitchute.com/channel/mcgannon/
*Gab: https://gab.ai/MikeMcGannon
Yandex: [email protected]
VKontatcte: https://vk.com/id244995268
Youku: http://i.youku.com/mcgannon
LinkedIn: www.linkedin.com/in/michael-juliette-mcgannon-41a29316/
Skype: michael.mcgannon

Greetings, Fellow Masters, one and all !

I trust this finds you all well and pumped up for the next steps in the Journey! Every morning is the chance to get it right, push back time a bit, breathe in fresh air, recite some poetry while commuting and enjoy what life has to offer us.

Your Weekly Instructions: including Training Days remaining, Inspiring Quote-of-the-Week, Cyclic Breathing routines, “Yes” & “No” Foods, MOVE (Home and Office) routines, Cold Water Therapy, Elastic Fantastic (Yoga, Tai Chi routines), Meditation and Mantra, Music Magic, Inspiring Videos, Poetry Workout, MEGA-Health Challenges, Longevity Tips and MSM Weekly Gourmet Spice & Recipes. It’s all here:
Your DAILY Scorecard (your BREATHE, EAT, MOVE & TEM Health Action Plan) is attached, for daily entries.
Your WEEKLY Scorecard: be disciplined when it comes to MSM Points (NMW + TEM) and Steps Walked in this regard! At the end of the MSM-24 weeks, points will be counted, re-testing & certification will be your rewards. Stay the course!
Best wishes and bon courage!

M3
Medical Director
www.mcgannoninstitute.com