For years I spent so much time working working working and and ultimately not sleeping properly which led to some serious issues. I used to think caffeine and sugar were amazing and sitting around for so long ended up giving me some pretty nasty health issues psychologically and physically. Here's my protocol for the day that I'd like to share in case anybody needs some help. I'm not a doctor so remember that everybody is different and this may not work for you. 1. Wake up and spend about 15 minutes in silence and do breath work. Immediately drink a glass of water with a pinch of pink himalayan sea-salt under the tongue which will naturally give you energy. 2. Get outside and view sunlight and get your body moving for 20-30 minutes and eat a high protein, complex carb breakfast and Vitamin D3 / Fish Oil and a Multivitamin - (Athletic greens have changed my life) 3. Read or listen to something motivational in the morning that is positive rather than jumping right on to the computer. Wait at least an hour before you even look at your phone or computer screen. 4. Caffeine can be a great source of energy and focus BUT I'm only saying this as a former coffee drinker. Yerba Mate in its pure form or green tea with no sugar delayed at least until 10:00 AM or noon eliminates that massive crash in the afternoon. And won't disrupt your sleep if you drink it around 3:00pm at which point I definitely start to feel off. Try to keep it under 400 MG. Any more than that is terrible for brain health and circulation. ( D 5. Eat a healthy lunch and dinner with vegetables, protein and some rice. Fruit is a great source of vitamins and nourishment. Lastly good sleep hygiene has been a game changer. Set a time that you'll go to bed and a time that you will wake up every single day. In the evening it's important to go outside and take a little walk to get fresh air and watch the sun go down. An hour before bed turn off the screen, dim the lights, and take a shower just to wash the day off. Remember if it isn't on your schedule it doesn't exist. Work expands to fill the time allowed. You'll be amazed at how much energy you have by making these tweaks and doing a wind-down and wake-up ritual. What works for everyone else ? I'm curious. 😇

Hey everyone, I love sweets, pizza, burgers and beer but generally, I am also a big health nerd. The word "drastically" always sounds very aggressive and marketing-ish but if there is anything that seriously drastically has changed my life, it's two things: Cold showering and breathwork This week, I wanted to focus a bit on how to breathe. It may sound weird but if we focus on how we breathe it is most of the time not that deep, not relaxed and not with a lot of attention, ... just always enough to not pass out 😂 There is a very specific breathing technique that can change your entire life. Let's get a moment to figure out how it goes as it is very important to understand the specific but simple steps: 1. 30x breathing in an out, not more than 1-2 seconds per breathe 2. After the last breath, hold it for 60 secs or longer. If you can't make it to 60 - that's totally cool 3. Your next breath is a deep inhale, then hold it for 15 seconds 4. Then start again with 1 and do it for a cycle of three times. You can of course stop earlier. Tingeling in your finger, oversaturated of oxygen may happen but it's totally ok. If you have doubts, just do 1. with 10 or 20. ALL FINE! If you are interested in a little guide, Wim Hoff, is THE expert in guiding you through this in one of his videos. PS: This is not some esoteric bs, it does a lot of positive stuff to your body and it's all related to breathing techniques working for more than 3000 years :) It's also one of those videos being worth to read the comments. In case of doubt or if you already have health problems, you may want to check with your doctor. Did it? Tried it? How did you feel afterwards?

Everybody’s different, so take this list as inspiration rather than hard rules. Some things might click for you, others not so much — and that’s totally fine. ☕ Coffee One or two cups are usually enough. If you need more and still don’t feel awake, the issue probably isn’t “not enough coffee.” Also, caffeine hangs around in your system for hours — so if you’re waking up in the middle of the night (and it’s not the kids), your late coffee might be the real culprit. 🍳 Breakfast Choices Starting the day with protein instead of just carbs helps avoid that blood sugar rollercoaster. A carb-heavy breakfast can make you crash, leaving you tired or dizzy… and then we reach for more coffee. And while fruit juice often sounds “healthy,” the sugar spike is usually higher than you’d expect. To put it into perspective: a Coke Zero plus a Vitamin C supplement would probably be the healthier option — not as an actual breakfast choice, but just as a comparison. And for the record, sweeteners are among the most researched food ingredients out there, and no, they don’t cause cancer. ☀️ Vitamin D3 For me, this is the ultimate mood booster. Most of us don’t get enough sun (especially in winter), and Vitamin D is tied to energy, immune system, and yes — your mood. Feels like turning the light switch back on. 💪 Creatine Not just for gym rats. Creatine is one of the most researched supplements out there, and it supports your brain just as much as your muscles. It can help with energy, focus, and even long-term cognitive health. Pretty crazy that almost everyone could benefit from it. 🌬 Breathing Most of the time we breathe shallow without even noticing. A couple of slow, deep breaths during the day can reset your nervous system and bring you back into the moment. Simple, free, and surprisingly effective. 🚶 Walk, Don’t Run You don’t have to run marathons to stay in shape. Running burns through glycogen (your quick energy stores) first, and yes, it can also dip into muscle if those stores are low. Walking, on the other hand, keeps you in a lower intensity “fat-burning zone” and is much easier on your body. Sure, running burns more calories in less time, but for long-term health and consistency, a simple 20-minute walk a day is more than enough — and something most people can actually stick with.

Hey everyone, If you’re still struggling to find work, to get positive replies from companies and clients, or just to be heard and seen, here’s a little list to run your demo reel through. It’s always WHO, not HOW. Meaning: make yourself visible. Use a profile picture. People don’t like working with invisible ghosts. Showing your face is important—no matter how you think you look, visibility matters. Your demo reel is not only about YOU, it’s about the benefits you bring to the table for your potential customers. Nobody likes an ego bash-fest and nobody cares when you started playing piano or what your first word was. Instead of a bible-long biography, point out exactly how you can help a client reach their goals. If you try to serve everyone, you address no one—it’s that simple. Use ONE demo reel to address ONE target group. You want work in the video games industry? Let ONE reel speak to them directly. You want to work in the trailer and production music industry? Make ONE reel for them. Why should a game audio director be interested in your corporate jingles? Why should a children’s book author care about your horror zombie splatter credits? If you want to work in multiple industries, create separate demo reels for each one. Trying to impress everyone ends up addressing no one directly. More tracks don’t mean more impressive—five well-chosen tracks are plenty. For games, maybe a main theme, two in-game tracks (wandering, dungeon exploring), one battle track, and a boss battle or cutscene cue. For trailers, three epic, polished 2:30 tracks. Make sure every track is fully polished and finalized—never rush, and never include work-in-progress material in your reel. You are not the center of the solar system. If you think it’s impressive to put 5-minute movies or 10-minute medleys in your reel, you’ll lose people fast. No one will dig through unrelated content to find what they want. It’s not just the audio that matters—the visuals count too. Use consistent colors and design elements that feel familiar to your target audience. Pitching to medical science research companies? A quick Google search will show you most of their sites are white with blue text. Match their visual language and you’ll instantly feel more relevant. Adapt and win!

Hey everyone, I’m looking for someone from the community to partner up with as a motivation/challenge buddy 🎶 The idea: We set each other themes or prompts (for example, a soundtrack for a specific mood/scene). Each of us creates something based on it and then we share the results. The goal is to keep each other motivated, push our creativity, and grow together. We force each other to send out emails, connect with new people, work on our mindset, do the courses of Alex (Cause I'm not finished yet) If there's many people interested in this, we can make a group. I'm mostly on Whatsapp or Discord if anyone wants to do it on these platforms. (Please only if you're serious I experienced so many group flops getting inactive) The reason why I wanna do this is so I don't keep getting stuck and I have someone who is pushing me and I'm also pushing them. Cause I'm slowly getting back into it and about the business I would love a friend. I wanna stop being lazy and procrastinating. Not just music, maybe even to cook more, stop being lazy, cleaning the house more and any other chores or tasks the life brings to us. If anyone’s up for this, hit me up 🙌