Finally Friday (Nov 7, 2025) - Week 2
It's already week 2 of Finally Friday! Honestly I'm just proud that I knocked out another week. Here are the 5 things this week that stood out the most - Dr Huberman sleep cocktail, live chess, a lesson I learned from trains, studying for Security+, and the benefits of our RAS. As always, consider this my way of sharing things to save you some time.
Dr Andrew Huberman - Sleep Improving Supplements
What it is: So I came across a video years ago where Dr Huberman broke down a sleeping protocol on Joe Rogan's podcast. It consists of 3 supplements taken nightly. Magnesium L-Threonate, L-Theanine, and Apigenin.
Why it matters: When I first tried this stack, I was experiencing insomnia nightly. I would be awake until 1-2am, and then only sleep for about 3-4 hours. Taking sleep meds at an unhealthy dose; it's like that interview came at the right time. It's been years since I've taken it, two weeks ago felt like the perfect time to start again.
After a week I noticed deeper sleep, and I started dreaming again at night. Or maybe I was just able to remember them more vividly when I woke up. Either way it was a great feeling. Apigenin is supposed to turn off thinking and help you relax, and that alone allowed me to sleep longer and healthier. I'm not a doctor, but this was something that helped me deal with insomnia. I can't recommend this stack enough.
Where to get it: Use the amazon links below or your local supplement store. Magnesium L-Threonate , L-Theanine , and Apigenin.
Live Chess
What it is: It's just chess. Well, chess in person.
Why it matters: For years I've been addicted to chess, more specifically the chess.com app. I always played games of speed chess first thing in the morning, it became my habit to get that competitive itch out the way early. Here's the funny part: I'm not that good, I float between a 1275 and 1350 range. Just google it, I'm either an advanced beginner or intermediate player depending on the day.
Recently I started playing friends in person, on a board, with solid pieces. And it renewed my love for the game. There's something special about playing in person, it almost becomes a sport. And since we aren't playing 3 or 5 minute games, it has taught me to slow down more. I'm able to see the board clearer. Moves have real consequences so be patient. Have a clear reason and plan of attack from the beginning. Play to your strengths and don't be afraid of sacrificing!
Very simple reminders that are almost common sense. But there are parallels to me starting this whole recreating Hayes. As I'm rebuilding my personal plan of attack on life, Chess is a part of it, I think more people should explore the "boring" game of chess. You'll be surprised at the personal aha moments you'll have with yourself.
More info: Chess.com has a great app, but please grab a board to have handy.
A lesson I learned from trains
What it is: This one isn't a product, just a thought I had this week after dealing with trains. Three different times/days this week I tried to take a shortcut to cut time. Every single time this week I was caught by a train!
Why it taught me: Patience. Sometimes in life I think God, the universe, or whatever you want to believe in gives us little reminders. Sunday was the first day it happened. I was rushing back home, took a side street to avoid traffic, and just like that Wheeoomphhhh! The second time was the next day, a similar thing happened. I was rushing and made a turn to avoid waiting at a light. And you guessed it, wheeoompphh. By now you're wondering what the hell is Wheeoomphh. That has to be the proper spelling of a train horn, right?
Back to the trains - after the third time I just had a moment of reflection. This time I wasn't irritated that once again I was sitting. Nah, this time I thought about my week. Each time I tried to take a shortcut, or I was being impatient it cost me. Each time I rushed and didn't stick to my plan I added complications. There was a lesson being taught to me and I ignored it multiple times. It amplified a bad habit I've even demonstrated in chess. Speed and aggression has its use, but sometimes just being steady and sticking to the plan can help you avoid frustration later on.
Next time you're running errands, ask yourself if there is a lesson you might be missing at the moment. This week I learned about my lack of patience.
Jason Dion Security+ Udemy Course
What it is: Udemy is an educational platform where instructors create courses across various fields. As I begin chasing cybersecurity the Security+ cert comes up often. And the next two names you hear are Professor Messer and Jason Dion.
Why it matters: Almost any forum or Youtube video you check out for passing this exam will send to either Professor Messer or Jason Dion. I’ve already been using the Messer free course on Youtube. But I’m hearing others say go through the Messer course and just use Jason Dion practice exams. So I picked up the full course and exams. There is noticeable difference in teaching styles as well as what’s being covered so far. I’m tempted to just go with the Messer course work and use Dion’s exams and start documenting that from the start. Either way I would say go pick up Jason Dion’s course since it comes with practice exams as well. And right now Udemy has one of their sales going on, you can grab this course for under $20.
Where to get it: Udemy.com and search Jason Dion there are various courses to choose from.
Reticular Activating System
What it is: The definition is: network of neurons in the brainstem that acts as a filter for sensory information, controlling wakefulness and the sleep-wake cycle.
Why it matters: So recently I keep seeing Ford Flex cars. This morning I saw at least 5. A friend of mine has a white one. I joked with her that I'm sick of seeing her car everywhere. Instantly I remembered a time Tony Robbins explained the RAS and its power. He said that this part of the brain acts as a filter for sensory information. Basically our eyes scan everything but the RAS filters what's useful at the moment. Just like when you're about to buy a new car, or pair of shoes, you then begin to see them everywhere.
Why should I care, right? Tony says that if you set clear goals and have a strong enough "why," you'll program your RAS to "filter" the world around your goals. And just like when you notice the car after buying it, you will then start noticing opportunities to reach those goals. Take from that what can, but I thought I would share that as the 5th spot of this weeks Finally Friday
That's it for this week. What did you discover?
Drop a comment on Instagram and let me know what made your week better.
See you next Friday.
-Hayes