Article 1

Title of Article: The Evolution of the Human Brain

The human brain did not evolve for life in a delayed-return environment.

The earliest remains of modern humans, known as Homo sapiens sapiens, are
approximately two hundred thousand years old. These were the first humans to
have a brain relatively similar to ours. In particular, the neocortex—the newest
part of the brain and the region responsible for higher functions like language—
was roughly the same size two hundred thousand years ago as today. You are
walking around with the same hardware as your Palaeolithic ancestors.

Compared to the age of the brain, modern society is incredibly new. It is only
recently—during the last 500 years or so—that our society has shifted to a
predominantly Delayed Return Environment. The pace of change has increased
exponentially compared to prehistoric times. In the last 100 years we have seen
the rise of the car, the airplane, the television, the personal computer, the
Internet, and Beyonce. Nearly everything that makes up your daily life has been
created in a very small window of time.

A lot can happen in 100 years. From the perspective of evolution, however, 100
years is nothing. The modern human brain spent hundreds of thousands of years
evolving for one type of environment (immediate returns) and in the blink of an
eye the entire environment changed (delayed returns). Your brain was designed
to value immediate returns.

SUMMARY:
The human brain did not evolve for life in a delayed-return

environment. The earliest remains of modern humans, known

as Homo sapiens sapiens, are approximately two hundred

thousand years old. You are walking around with the same

hardware as your Paleolithic ancestors. Compared to the age

of the brain, modern society is incredibly new. The modern

human brain spent hundreds of thousands of years evolving

for one type of environment (immediate returns) and in the

blink of an eye the entire environment changed (delayed

returns). Your brain was designed to value immediate returns.

Opinion:
In my opinion The human mind didn't develop for life in a deferred bring
climate back.
The earliest remaining parts of current people, known as Homo sapiens, are
around 200,000 years of age.
You are strolling around with similar equipment as your Paleolithic
predecessors.
Contrasted with the age of the mind, present day culture is unbelievably new.
The advanced human cerebrum burned through countless years developing for
one sort of climate (quick returns) and in a split second the whole climate
changed (deferred returns).
Our mind was intended to esteem quick returns.
 Article 2

Title of Article: The Evolution of Anxiety

This article is about the mismatch between our old brain and our new
environment has a significant impact on the amount of chronic stress
and anxiety we experience today.

Thousands of years ago, when humans lived in an Immediate Return

Environment, stress and anxiety were useful emotions because they
helped us take action in the face of immediate problems.

For example: A lion appears across the plain > you feel stressed > you
run away > your stress is relieved. A storm rumbles in the distance >
you worry about finding shelter > you find shelter > your anxiety is
relieved. You haven't drunk any water today > you feel stressed and
dehydrated > you find water > your stress is relieved.

This is how your brain evolved to use worry, anxiety, and stress.
Anxiety was an emotion that helped protect humans in an Immediate
Return Environment. It was built for solving short-term, acute
problems. There was no such thing as chronic stress because there
aren't really chronic problems in an Immediate Return Environment.
Wild animals rarely experience chronic stress. As Duke University
professor Mark Leary put it, “A deer may be startled by a loud noise
and take off through the forest, but as soon as the threat is gone, the
deer immediately calms down and starts grazing. And it doesn't
appear to be tied in knots the way that many people are.” When you
live in an Immediate Return Environment, you only have to worry
about acute stressors. Once the threat is gone, the anxiety subsides.

Today we face different problems. Will I have enough money to pay

the bills next month? Will I get the promotion at work or remain stuck
in my current job? Will I repair my broken relationship? Problems in
a Delayed Return Environment can rarely be solved right now in the
present moment.

SUMMARY:

This article is about the mismatch between our old brain and
our new environment has a significant impact on the amount of
chronic stress and anxiety we experience today. Thousands of
years ago, when humans lived in an Immediate Return
Environment, stress and anxiety were useful emotions because
they helped us take action in the face of immediate problems.
A storm rumbles in the distance > you worry about finding
shelter > you find shelter > your anxiety is relieved. Once the
threat is gone, the anxiety subsides. Will I have enough money
to pay the bills next month? Problems in a Delayed Return
Environment can rarely be solved right now in the present
moment.
Opinion:
In my opinion the befuddle between our old cerebrum and our
new climate essentially affects how much persistent pressure
and nervousness we experience today. Millennia prior, when
people lived in an Immediate Return Environment, stress and
tension were valuable feelings since they assisted us with
making a move notwithstanding prompt issues .A tempest
thunders somewhere far off > you stress over tracking down
cover > you track down cover > your nervousness is feeling
much better .When the danger is gone, the nervousness dies
down. Issues in a Delayed Return Environment can seldom be
settled right now right now.

Article 3

Title of Article: The Shape of Human Behaviour

In his award-winning book, Guns, Germs, and Steel, anthropologist

and biologist Jared Diamond points out a simple fact: different
continents have different shapes. At first glance, this statement seems
rather obvious and unimportant, but it turns out to have a profound
impact on human behaviour.

The primary axis of the Americas runs from north to south. That is,
the landmass of North and South America tends to be tall and thin
rather than wide and fat. The same is generally true for Africa.
Meanwhile, the landmass that makes up Europe, Asia, and the Middle
East is the opposite. This massive stretch of land tends to be more
east-west in shape. According to Diamond, this difference in shape
played a significant role in the spread of agriculture over the
centuries.

SUMMARY:
This article is about the Shape of Human Behaviour. In his award-
winning book, Guns, Germs, and Steel, anthropologist and biologist
Jared Diamond points out a simple fact: different continents have
different shapes. The primary axis of the Americas runs from north to
south. That is, the landmass of North and South America tends to be
tall and thin rather than wide and fat. This massive stretch of land
tends to be more east-west in shape. According to Diamond, this
difference in shape played a significant role in the spread of
agriculture over the centuries.

Opinion:
In my opinion the essential pivot of the Americas runs from north to south.

That is, the expanse of land of North and South America will in general be tall
and slight as opposed to wide and fat.

This huge stretch of land will in general be all the more east-west in shape.

As per Diamond, this distinction in shape assumed a critical part in the spread
of horticulture throughout the long term.

Article 4
Title of Article: The Remarkable Power of Environment

When agriculture began to spread around the globe, farmers had an

easier time expanding along east-west routes than along north-south
ones. This is because locations along the same latitude generally share
similar climates, amounts of sunlight and rainfall, and changes in
season. These factors allowed farmers in Europe and Asia to
domesticate a few crops and grow them along the entire stretch of
land from France to China.

By comparison, the climate varies greatly when traveling from north

to south. Just imagine how different the weather is in Florida
compared to Canada. You can be the most talented farmer in the
world, but it won’t help you grow Florida oranges in the Canadian
winter. Snow is a poor substitute for soil. In order to spread crops
along north-south routes, farmers would need to find and domesticate
new plants whenever the climate changed.

As a result, agriculture spread two to three times faster across Asia

and Europe than it did up and down the Americas. Over the span of
centuries, this small difference had a very big impact. Increased food
production allowed for more rapid population growth. With more
people, these cultures were able to build stronger armies and were
better equipped to develop new technologies. The changes started out
small—a crop that spread slightly farther, a population that grew
slightly faster—but compounded into substantial differences over
time.
SUMMARY:
This article is about the Remarkable Power of Environment when
agriculture began to spread around the globe, farmers had an easier
time expanding along east-west routes than along north-south
ones.This is because locations along the same latitude generally
share similar climates, amounts of sunlight and rainfall, and changes
in season. These factors allowed farmers in Europe and Asia to
domesticate a few crops and grow them along the entire stretch of
land from France to China. Over the span of centuries, this small
difference had a very big impact. Increased food production allowed
for more rapid population growth. With more people, these cultures
were able to build stronger armies and were better equipped to
develop new technologies.

Opinion:
In my opinion this is on the grounds that areas along a similar scope by and
large offer comparable environments, measures of daylight and precipitation,
and changes in season.

These variables permitted ranchers in Europe and Asia to tame a couple of

harvests and develop them along the whole stretch of land from France to
China.

Over the range of hundreds of years, this little contrast had an extremely huge
effect.

Expanded food creation considered more fast populace development.

Article 5

Title of Article: The Luck of the Environment

We are quick to blame our environment when things go poorly. If you
lose a job, it's because the economy sucks. If you lose a game, it's
because the officiating was bad. If you're late to work, it's because
traffic was insane.

When we win, however, we ignore the environment completely. If

you land a job, it's because you were talented and likable. If you win a
game, it's because you played better. If you're early for a meeting, it's
because you are organized and prompt.

It is important to remember that the environment drives our good

behaviors as well as our bad ones. People who seem to stick to good
habits with ease are often benefitting from an environment that makes
those behaviors easier.

Meanwhile, people who struggle to succeed could be fighting an

uphill battle against their environment. What often looks like a lack of
willpower is actually the result of a poor environment.

Life is a game and if you want to guarantee better results over a

sustained period of time, the best approach is to play the game in an
environment that favors you. Winners often win because their
environment makes winning easier.

This article is an excerpt from Chapter 12 of my New York Times

bestselling book Atomic Habits.
SUMMARY:

This article is about The Luck of the Environment we

are quick to blame our environment when things go
poorly. When we win, however, we ignore the
environment completely. If you win a game, it's because
you played better. If you're early for a meeting, it's
because you are organized and prompt. People who
seem to stick to good habits with ease are often
benefitting from an environment that makes those
behaviors easier.

Opinion:
In my opinion we rush to fault our current circumstance when things go
ineffectively.
At the point when we win, nonetheless, we overlook the climate totally.
In the event that you dominate a match, this is on the grounds that you played
better.
In the event that you're right on time for a gathering, this is on the grounds
that you are coordinated and brief.
Individuals who appear to adhere to positive routines effortlessly are
frequently profiting from a climate that makes those ways of behaving simpler.

Article 6

Title of Article: The Science of Healthy Eating

Every nutritionist and diet guru talks about what to eat. Instead, I'd
like to discuss why we eat the way we do and how we can change that.
The purpose of this guide is to share the science and strategy you need
to get the results you want.

Now, the benefits of good nutrition are fairly obvious to most of us.
You have more energy, your health improves, and your productivity
blossoms. Healthy eating also plays a huge role in maintaining a
healthy weight, which means a decreased risk of type 2 diabetes,
certain cancers, heart problems, high blood pressure, and a host of
other health ailments. (Genetics also plays a significant role. I'm not
some crazy person who thinks genes don't matter.)

But if there are so many good reasons for healthy eating, why is it so
difficult to actually do? To answer that question, we should start by
learning why we crave junk food.

SUMMARY:
This article is about the Science of Healthy Eating every
nutritionist and diet guru talks about what to eat. Instead, I'd
like to discuss why we eat the way we do and how we can
change that. Now, the benefits of good nutrition are fairly
obvious to most of us. You have more energy, your health
improves, and your productivity blossoms. But if there are so
many good reasons for healthy eating, why is it so difficult to
actually do?

Opinion:
In my opinion each nutritionist and diet master discusses what
to eat.
All things being equal, I might want to examine the reason
why we eat the manner in which we do and how we can
change that.
Presently, the advantages of good nourishment are genuinely
clear to the vast majority of us.
You have more energy, your wellbeing improves, and your
efficiency blooms.

Article 7

Title of Article: Why We Crave Junk Food

Steven Witherly is a food scientist who has spent the last 20 years
studying what makes certain foods more addictive than others. Much
of the science that follows is from his excellent report, Why Humans
Like Junk Food.

According to Witherly, when you eat tasty food, there are two factors
that make the experience pleasurable.

First, there is the sensation of eating the food. This includes what it
tastes like (salty, sweet, umami, etc.), what it smells like, and how it
feels in your mouth. This last quality — known as “orosensation” —
can be particularly important. Food companies will spend millions of
dollars to discover the most satisfying level of crunch in a potato chip.
Food scientists will test for the perfect amount of fizzle in a soda.
These elements all combine to create the sensation that your brain
associates with a particular food or drink.

The second factor is the actual macronutrient makeup of the food —

the blend of proteins, fats, and carbohydrates that it contains. In the
case of junk food, food manufacturers are looking for a perfect
combination of salt, sugar, and fat that excites your brain and gets you
coming back for more.

SUMMARY:
This article is about why We Crave Junk Food Steven Witherly
is a food scientist who has spent the last 20 years studying
what makes certain foods more addictive than others.
According to Witherly, when you eat tasty food, there are
two factors that make the experience pleasurable. This
includes what it tastes like (salty, sweet, umami, etc.), what it
smells like, and how it feels in your mouth. This last quality —
known as “orosensation” — can be particularly important. In
the case of junk food, food manufacturers are looking for a
perfect combination of salt, sugar, and fat that excites your
brain and gets you coming back for more.

Opinion:
In my opinion when you eat scrumptious food, there are two
factors that make the experience pleasurable.
This incorporates what it has an aftertaste like (pungent,
sweet, umami, and so forth.),
what it smells like, and how it feels in your mouth.
This last quality — known as "orosensation" — can be
especially significant.
Article 8

Title of Article: How Food Scientists Create Cravings

There is a range of factors that scientists and food manufacturers use

to make food more addictive.

Dynamic contrast. Dynamic contrast refers to a combination of

different sensations in the same food. In the words of Witherly, foods
with dynamic contrast have “an edible shell that goes crunch followed
by something soft or creamy and full of taste-active compounds. This
rule applies to a variety of our favorite food structures — the
caramelized top of a creme brulee, a slice of pizza, or an Oreo cookie
— the brain finds crunching through something like this very novel
and thrilling.”

Salivary response. Salivation is part of the experience of eating food,

and the more a food causes you to salivate, the more it will swim
throughout your mouth and cover your taste buds. For example,
emulsified foods like butter, chocolate, salad dressing, ice cream, and
mayonnaise promote a salivary response that helps to lather your taste
buds with goodness. This is one reason why many people enjoy foods
that have sauces or glazes on them. The result is that foods that
promote salivation do a happy little tap dance on your brain and taste
better than ones that don’t.

Rapid food meltdown and vanishing caloric density. Foods that

rapidly vanish or “melt in your mouth” signal to your brain that
you’re not eating as much as you actually are. In other words, these
foods literally tell your brain that you’re not full, even though you’re
eating a lot of calories.

He zeroed right in on the Cheetos. “This,” Witherly said, “is one of

the most marvelously constructed foods on the planet, in terms of
pure pleasure.”

“I brought him two shopping bags filled with a variety of chips to

taste. He zeroed right in on the Cheetos. “This,” Witherly said, “is one
of the most marvelously constructed foods on the planet, in terms of
pure pleasure.” He ticked off a dozen attributes of the Cheetos that
make the brain say more. But the one he focused on most was the
puff’s uncanny ability to melt in the mouth. “It’s called vanishing
caloric density,” Witherly said. “If something melts down quickly,
your brain thinks that there’s no calories in it … you can just keep
eating it forever.”

Sensory-specific response. Your brain likes variety. When it comes

to food, if you experience the same taste over and over again, then
you start to get less pleasure from it. In other words, the sensitivity of
that specific sensor will decrease over time. This can happen in just
minutes.

Junk foods, however, are designed to avoid this sensory specific

response. They provide enough taste to be interesting (your brain
doesn’t get tired of eating them), but it’s not so stimulating that your
sensory response is dulled. This is why you can swallow an entire bag
of potato chips and still be ready to eat another. To your brain,
the crunch and sensation of eating Doritos is novel and interesting
every time.

Calorie density. Junk foods are designed to convince your brain that

it is getting nutrition, but to not fill you up. Receptors in your mouth
and stomach tell your brain about the mixture of proteins, fats, and
carbohydrates in a particular food, and how filling that food is for
your body. Junk food provides just enough calories that your brain
says, “Yes, this will give you some energy” but not so many calories
that you think “That’s enough, I’m full.” The result is that you crave
the food to begin with, but it takes quite some time to feel full from it.

Memories of past eating experiences. This is where the

psychobiology of junk food really works against you. When you eat
something tasty (say, a bag of potato chips), your brain registers that
feeling. The next time you see that food, smell that food, or even read
about that food, your brain starts to trigger the memories and
responses that came when you ate it. These memories can actually
cause physical responses like salivation and create the “mouth-
watering” craving that you get when thinking about your favorite
foods.

These factors all combine to make processed food tasty and desirable
to our human brains. When you combine the science behind these
foods with the incredible prevalence of food (cheap fast food
everywhere), eating healthy becomes very hard to do.

SUMMARY:

This article is about how Food Scientists Create Cravings

there is a range of factors that scientists and food
manufacturers use to make food more addictive. Dynamic
contrast refers to a combination of different sensations in the
same food. This,” Witherly said, “is one of the most
marvelously constructed foods on the planet, in terms of
pure pleasure.” Junk foods are designed to convince your
brain that it is getting nutrition, but to not fill you
up.Receptors in your mouth and stomach tell your brain
about the mixture of proteins, fats, and carbohydrates in a
particular food, and how filling that food is for your body. When
you eat something tasty (say, a bag of potato chips), your brain registers that feeling.

Opinion:
In my opinion low quality foods are intended to persuade your
cerebrum that it is getting sustenance, however to not top you
off.
Receptors in your mouth and stomach enlighten your
cerebrum regarding the combination of proteins, fats, and
starches in a specific food, and how filling that food is for
your body.
At the point when you eat something delicious (say, a pack of
potato chips), your cerebrum enrolls that inclination.

Article 9

Title of Article: The Cost of Sleep Deprivation

The irony of it all is that many of us are suffering from sleep

deprivation so that we can work more, but the drop in performance
ruins any potential benefits of working additional hours.

In the United States alone, studies have estimated that sleep

deprivation is costing businesses over $100 billion each year in lost
efficiency and performance.

As Gregory Belenky, Director of the Sleep and Performance Research

Center at Washington State University, puts it: “Unless you’re doing
work that doesn’t require much thought, you are trading time awake
at the expense of performance.”
And this brings us to the important question: At what point does sleep
debt start accumulating? When do performance declines start adding
up? According to a wide range of studies, the tipping point is usually
around the 7 or 7.5 hour mark. Generally speaking, experts agree that
95 percent of adults need to sleep 7 to 9 hours each night to function
optimally. Most adults should be aiming for eight hours per night.
Children, teenagers, and older adults typically need even more.

SUMMARY:
This article is the Cost of Sleep Deprivation there is a range of
factors that scientists and food manufacturers use to make
food more addictive. Dynamic contrast refers to a combination
of different sensations in the same food. This,” Witherly said, “is
one of the most marvelously constructed foods on the planet, in
terms of pure pleasure.” Junk foods are designed to convince
your brain that it is getting nutrition, but to not fill you
up .Receptors in your mouth and stomach tell your brain about
the mixture of proteins, fats, and carbohydrates in a particular
food, and how filling that food is for your body. When you eat
something tasty (say, a bag of potato chips), your brain
registers that feeling

Opinion:
In my opinion there is a scope of variables that researchers
and food producers use to make food more habit-forming.
Dynamic difference alludes to a mix of various sensations in a
similar food. Low quality foods are intended to persuade your
mind that it is getting sustenance, yet to not top you off.
Receptors in your mouth and stomach educate your mind
concerning the combination of proteins, fats, and starches in a
specific food, and how filling that food is for your body. At
the point when you eat something delectable (say, a pack of
potato chips), your cerebrum enlists that inclination

Article 10

Title of Article: How Sleep Works

The irony of it all is that many of us are suffering from sleep

deprivation so that we can work more, but the drop in
performance ruins any potential benefits of working
additional hours.
In the United States alone, studies have estimated that sleep
deprivation is costing businesses over $100 billion each year
in lost efficiency and performance.
As Gregory Belenky, Director of the Sleep and Performance
Research Center at Washington State University, puts it:
“Unless you’re doing work that doesn’t require much
thought, you are trading time awake at the expense of
performance.”
And this brings us to the important question: At what point
does sleep debt start accumulating? When do performance
declines start adding up? According to a wide range of
studies, the tipping point is usually around the 7 or 7.5 hour
mark. Generally speaking, experts agree that 95 percent of
adults need to sleep 7 to 9 hours each night to function
optimally. Most adults should be aiming for eight hours per
night. Children, teenagers, and older adults typically need
even more.

SUMMARY:
This article is about how sleep works. There is a range of
factors that scientists and food manufacturers use to make food
more addictive. Dynamic contrast refers to a combination of
different sensations in the same food. This,” Witherly said, “is
one of the most marvelously constructed foods on the planet, in
terms of pure pleasure.” Junk foods are designed to convince
your brain that it is getting nutrition, but to not fill you up.
Receptors in your mouth and stomach tell your brain about the
mixture of proteins, fats, and carbohydrates in a particular food,
and how filling that food is for your body. When you eat
something tasty (say, a bag of potato chips), your brain registers
that feeling.

Opinion:
In my opinion There is a scope of elements that researchers
and food producers use to make food more habit-forming.
Dynamic difference alludes to a mix of various sensations in a
similar food. This," Witherly said, "is one of the most
radiantly built food varieties in the world, concerning
unadulterated joy." Junk food varieties are intended to
persuade your cerebrum that it is getting nourishment, yet to
not top you off. Receptors in your mouth and stomach
enlighten your mind concerning the combination of proteins,
fats, and starches in a specific food, and how filling that food
is for your body. At the point when you eat something
delectable (say, a pack of potato chips), your mind enlists that
inclination.