Manu Sisti 𝕏

They lied to you.

ADHD is not a disorder, it’s a different way the brain processes information.

You can control it naturally, without taking pills to “fix it.''

Here’s the step-by-step guide (science-based): 🧵 

ADHD, previously called ADD, was first identified as early as 1904.

The important thing to understand: 

ADHD doesn’t reflect intelligence.

Attention struggles don’t mean someone is less smart, but they can be a challenge in everyday life… 

Current estimates show that around 18-12% of children and adults have ADHD. 

Unfortunately, half of them don’t see improvements without proper treatment.

But there’s hope for those who are struggling… 

Here’s the science behind ADHD:

1. People with ADHD have trouble with attention and controlling impulses.

2. They often have poor memory, especially when it comes to working memory.

3. Their brains struggle to filter out distractions, which can affect everyday tasks and organization

One cause of ADHD struggles?

Dopamine levels.

Dopamine helps control attention and focus.

In people with ADHD, dopamine is low, causing the brain’s focus circuits to malfunction.

So, what can you do? 

The solution is simple…

Want to improve ADHD symptoms?

Follow these 4 steps: 

1. Dopamine Regulation

1. Exercise regularly to boost dopamine, which improves focus and attention.

2. Cardio and strength training are great for brain function.

+ Sleep well, as it’s crucial for dopamine regulation and brain focus. 

2. Mindfulness and Focus

1. Limit screen time, especially on smartphones, to improve focus. Constant notifications weaken attention.

2. Use memory games, puzzles, or focus apps to train your brain and boost attention. 

3. Nutrition for Brain Health

1. Eat Omega-3 rich foods like fish or flax seeds to improve brain health and focus.

2. Maintain a balanced diet with low sugar to prevent energy crashes and improve concentration. 

Bonus: 

Here are 13 foods that will help with ADHD symptoms:

1.Salmon
2. Eggs
3. Spinach
4. Blueberries
5. Nuts
6. Chia seeds
7. Pumpkin seeds
8. Dark chocolate
9. Greek yogurt
10. Avocados
11. Beans
12. Sweet potatoes
13. Whole grains 

4. Managing Impulsivity

1. Practice mindful breathing or meditation to control impulsive behavior and emotions.

2. Set up structured routines and use task management methods to stay organized and reduce distractions. 

By combining these strategies, you can start managing ADHD symptoms effectively without relying on medication.

That’s how you turn your ADHD into a superpower. 

Thanks for reading until the end.

If you want to connect, follow me
@manu_books and share the first tweet.

Keep it up!

MS – founder of @nespola_io
https://x.com/manu_books/status/1872646143403864575

And before you scroll…

We’ve created a proven formula, used by hundreds, that teaches you exactly how to publish your first book and earn passive income.

(Without the need to write the book)

Everything is based on @nespola_io’s $2,900,000 formula.

DM me the word “Book,” and I’ll send you all the details.

He is Big Pharma’s greatest threat:

Dr. Jason Fung

• He reversed diabetes naturally
• Exposed the biggest lies in weight loss
• Proved fasting beats any drug

Here are 8 lessons that healed thousands when medicine failed (&amp; how you can use them): 🧵 

1. Studies have shown that fasting can help with:

• Alzheimer’s disease
• Cancer prevention
• Mental disorders

Here’s how to do it correctly &amp; the additional benefits you need to know: 

2. Almost everything you know about obesity is a lie.

The calories in, calories out model is broken...

Here’s what actually works: 

3. Forget what the gurus say on the internet—this is how you actually lose body fat: 

4. According to him, insulin resistance can lead to:

• Obesity
• Type 2 diabetes
• Heart disease
• High blood pressure
• Fatty liver disease
• Hormonal imbalances
• Increased cancer risk

Here’s how you can reverse it: 

Dr. Jason Fung's diabetes protocols are public knowledge.

That's why fasting and diabetes books dominate Amazon's health category.

Anyone can publish these books and earn passive income.

DM me "book" to learn how. 

5.  Water fasting has many benefits for the body, including:

• Cellular repair &amp; autophagy
• Fat loss &amp; improved insulin sensitivity
• Mental clarity &amp; energy boost

But if not done properly, it can be dangerous.

Here’s how Dr. Fung recommends doing it safely: 

6. He revealed what really causes breast cancer &amp; how to protect yourself: 

7.  Fructose plays a bigger role in your health than you think.

Most people don’t realize its full effects..

It can mess up your body in ways you don’t expect: 

8. According to Dr. Jason Fung, these 14 foods support overall health, improve metabolism, and reduce inflammation:

1. Eggs
2. Fatty Fish
3. Beans and Legumes
4. Avocados
5. Cruciferous Vegetables
6. Full-Fat Dairy
7. Nuts and Seeds
8. Tofu
9. Whole Grains
10. Berries
11. Green Tea
12. Fermented Foods
13. Leafy Greens
14. Natural Fats

Thanks for reading until the end.

If you want to connect, follow me
@manu_books and share the first tweet.

Keep it up!

MS – founder of @nespola_io
https://x.com/manu_books/status/1891492831044223487

Your brain can’t memorize information.

And no, it’s not because of ADHD or anxiety.

It’s because you never learned how to study effectively.

Here’s how to memorize 99.9% of what you read (backed by science): 🧵 

Let’s start with the basics of learning:

When you learn something new, your brain has to adapt and reorganize.

This is called neuroplasticity.

Here’s how it works: 

Neuroplasticity works in 3 ways:

• Strengthening connections (better memory)
• Weakening unnecessary ones (more efficiency)
• Creating new neurons (helps with complex learning)

If you don’t engage your brain, it won’t change... 

The problem: forgetting

Your brain starts to forget what you learn over time.

The solution? Study to fight forgetting. 

Here’s how:

1. Self-testing: The best way to lock information in.
2. Spacing: Space out study sessions, don’t cram.
3. Active engagement: Force your brain to recall, don’t just read.

Here’s where the real magic happens:

Testing.

It’s not about reviewing the material over and over. It’s about testing yourself frequently.

Studies show:

1. Testing improves retention more than passive review.
2. The more tests you take, the better your brain locks the info in.

When to test?

1. Test yourself soon after you learn new material.
2. Space out the testing: a day later, a week later, etc.

Now, here’s something that 99% of people don’t understand:

Sleep is key for learning.

Your brain doesn’t process new information during study time... it does that while you sleep. 

1. Sleep consolidates memories, locking them into your brain.
2. REM sleep is essential for long-term retention.
3. A good night’s sleep = better focus and memory recall. 

Tips for smarter studying:

• Focus + alertness: You can’t learn if you’re distracted or tired.
• Sleep: It’s key for memory consolidation.
• Mindfulness meditation: Boosts focus, crucial for learning.

And yes, just 10 minutes a day can train your focus... 

What about the best study habits?

• Study in blocks: 3-4 hours, split up.
• Cut distractions: Put your phone away, study alone.
• Teach others: Helps you remember better.

Teaching = better learning. 

Can you avoid burnout while mastering new info?

Yes, but it takes discipline:

• Interleaving: Switch between topics while studying (helps your brain remember better).

• Gap effects: Take short breaks while studying to let your brain process the info.

These small changes can make studying easier and more effective.

Thanks for reading until the end.

If you want to connect, follow me
@manu_books and share the first tweet.

Keep it up!

MS – founder of @nespola_io
https://x.com/manu_books/status/1875205768942612612

Your brain is fried.

You forget 90% of what you study because you don’t understand memory.

I found Andrew Huberman’s 3-step protocol to rewire your brain and absorb everything you read.

Here’s how to use it: 🧵 

The story starts with neuroplasticity.

Your brain’s ability to change and adapt isn’t an event, it’s a process. 

Huberman says learning happens in two key steps:

1. Active Focus
2. Deep Rest

Here’s how they work together… 

Phase 1: Active Focus

Learning triggers dopamine and acetylcholine, marking brain areas tied to the skill.

Example: Learning French flags areas for speech and comprehension.

But here’s the catch: The brain rewires later, not while studying. 

Phase 2: Deep Rest

Neuroplasticity happens during deep rest..

(Like sleep or a short nap)

During sleep, your brain replays learning 10–20x faster, speeding up memory consolidation.

But Huberman found something even more powerful… 

You don’t have to wait for nighttime to rewire your brain.

Huberman found that a 20-minute nap or NSDR within 4 hours of learning speeds up brain rewiring.

You’ll learn faster, remember more, and improve quicker.

Here’s how to do it… 

1. Work in 90-Minute Cycles

Your brain works best in focused 90-minute ultradian cycles.

Commit to deep work, minimizing distractions like phones and multitasking. 

2. Add Micro Gaps

Take 10-second breaks every few minutes during focus sessions.

Studies show these gaps create faster neural replay, boosting retention. 

3. Practice NSDR After Learning

Use a guided NSDR session (apps like Reveri) or simply sit quietly for 20 minutes.

This enhances memory consolidation and skill acquisition. 

The takeaway?

Learning isn’t about endless grinding...

It’s about balancing focus with rest.

Huberman’s “Focus, Rest, Repeat” method is changing how people master skills.

Will you try it?

Thanks for reading until the end.

If you want to connect, follow me
@manu_books and share the first tweet.

Keep it up!

MS – founder of @nespola_io
 https://x.com/manu_books/status/1871205938322891241