Beyond Training Pt 1: Sleep, Meditate, & Recover Like Batman

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This video explores the methods that Bruce Wayne might use to support his training. Batman is depicted as following an insane training regime, on top of crime fighting AND running Wayne Enterprises. To accomplish this, he would need to get by on less sleep, fuel his body smartly, and generally optimize his nutrition and recovery.
This is a nerdy thought-experiment, but it's also relevant for many of us struggling with burnout. How can we sleep like Batman? How can we juggle a hectic schedule on top of intense training?
In this part one, I discuss how to get by on less sleep using meditation, sunlight exposure, and temperature regulation. We take a look at polyphasic sleeping and more!
Enjoy!

[@weaponizer4444]

congratulation children are a blessing

[@wallcroftbrigs2344]

Heck ya my guy, I have 7 siblings!

[@wallcroftbrigs2344]

@hello friend yes sir, a large family comes with some more things that got to be done in a day lol

[@regidon793]

from who?

[@Vlad_Tepes_III]

@@regidon793 The Mother, of course.

[@benjaminpozo]

Shut up man children are also a lot of work and that does cut into recovery.

[@theReal_Truth_XL]

Someone make this guy a billionaire and give him a batsuit. We got ourselves a super hero

[@saims.2402]

Facts bro

[@heinrihs2532]

Bold of you to assume he isn't secretly superhero already.

[@ryannachtrab]

What do you mean "give him" a batsuit??? He probably already made a real one...

[@saims.2402]

@@monsieurLDN this is exactly why we want to give him a suit, cuz he sure is something even without it.

[@LucidLivingLL]

Factsss

[@olyrhys8724]

I’m waiting for the Bioneer video series ‘How to raise your children like Robin’

[@regidon793]

cringe

[@adritrace88]

I've been practicing meditation for 7 years and never ever tried the "let the mind wander" type. I've been doing it for 3 days now, and all 3 nights I've had the most vivid dreams since I don't remember when. So my anecdotal experience is that it definetely works. These 3 days I practiced 3 times a day for 20 minutes each.

[@tonymaximilian3551]

That's literally the only proper type there is lol

[@jediknightnamek]

@Rhizomio That is (from what I've been given to understand), all what Advaita Vedanta school of philosophy is all about. I've seen this talk at IIT where he talks about the nature of self and conciousness. Quite fascinating. Here's the link: kzbin.info/www/bejne/m3iud4eLqq-jprc It is a bit long (plus it is is two-parter). Another talk I can remember off the top of my head is by "Mooji". Sadly, I couldn't find the video so, no link for it. Sorry. Some of the views expressed by (controversial) Osho are quite similar ideas. These don't represent the universe of ideas regarding the nature of mind. Would love to look at some differing opinions on this if any of you would like to share. Thanks.

[@ItsSupercat94]

@@tonymaximilian3551 no?

[@joaotanaka3071]

@@tonymaximilian3551 exactly. Is I've learned from Youngey Mingyur Rinpoche, meditation is not about looking for a specific mind state( like bliss, peace or joy) or about only focusing, no thoughs and empty mind. It's all about awareness, and it's the only meditarion there actually is. You can meditate on breath and focusing on it, but you don't have to repress your thoughs, emotions or sounds around you, just let them come and go, become aware of it, and if you ever get distracted, just become aware that you are distracted and return to whatever you are doing.

[@thandogonna4207]

@@joaotanaka3071 Lol! I see, many thoughts come to the mind, but as long as the mental objectives remain you're fine. If that's what you are saying, then yeah I agree. However, I believe that it is about having a calm mind since a calm mind processes complex issues

[@chriscultist2578]

"You have to rest and recover like Batman." "We are expecting our second child." Well, I don't know if your relaxing like Batman, but you are relaxing like Bruce Wayne.

[@dr.thomaselliot3461]

Give this man a medal

[@Barefoot-Jaycee]

Me: puts red Cellophane over flashlight and points it at my nips while reading superfuctional training. Wife: another Adam thing? Me: yup.

[@TheBioneer]

😂😂😂

[@beenright5115]

Really should be pointing at the testicles for the full benefits... Wonder what she'll say then! 😂😂

[@phillyredsox]

Dude, you’re giving your secret identity away. Now everyone knows.

[@c.benmansour3546]

Plot twist: it's actually the Martian Manhunter

[@mat7083]

Y’all are trippin’. He’s Alfred Pennyworth

[@theunknownpunch3444]

@@mat7083no he's martian manhunter lol

[@titoubrouwers2017]

I spent some time in Theravada Buddhist Monastic communities and there I was told that after a certain amount of practice awareness would become so strong that even though monks would lie down to give their bodies rest, they would no longer be sleeping. So, if Batman were to have achieve this level of awareness he might be able to use this time for strategic planning and thinking etc.

[@Magnulus76]

With long term meditators, there's a change to having constant delta wave activity in the brain. I have noticed this myself. Delta waves are normally only produced during deep sleep.

[@martiatact6306]

The link between sleep and température is really interesting. I myself sleep with the window open even in winter And it‘s True that it‘s harder to rest when the Body Température is high!

[@AlekNik1994]

Where do you live since you can sleep with open window in winter ?

[@EffeminateCowardlyVillain]

I've always found it to be the opposite, I'm more active as the temperature goes down and sleep better the hotter I get. Laying outside in the sun is an exquisite way to fall asleep personally, even though my skin shows I dont do it as much as I should. Hearing the red light therapy section makes me realize this may be part of my nocturnal "issue". I'm naturally nocturnal, circadian rhythm is set so that sunrise = sleep and I get tired during the day even when I'm on a proper diurnal schedule. Perhaps a second part of my condition is an inversion of temperature triggers.

[@RyanHamiltonBaker]

Congratulations on your second baby! Sorry to hear about your wife's morning sickness. My wife had severe hyperemesis and got a lot of relief from vitamin B6 shots, on the off chance you hadn't looked into it yet. Thanks for the great content!

[@TheBioneer]

That’s the same as Hannah! Haven’t tried the vitamin B6, though. Thanks for the tip!

[@BEN-hl6yt]

1:28 Guys just pause the video and try to replicate that. Then enjoy the realisation of how much more you respect Adam.

[@blackjaguar324]

I do recall Bruce Wayne sleeping in a meeting in one of the Dark Knight movies. That's probably how he gets his sleep.

[@robsheridanrobert]

As a 43 Yr old who's been training for 20 yrs mixing many different training protocols I love this content especially for us dad's (the real superheros!). Love your content Adam, thank u 👍💪🏃‍♂️🏋🏊‍♂️🧘‍♂️🦇🦇

[@frostbite2967]

The montage game is getting bloody serious, sir...

[@Moytens]

All power to you, I know how it is, I've got 2 kids - keep it up, you are batman!

[@kennyhaynie6686]

Congratulations on you're second child coming. I wish you and you're family all of the happiness in the world.

[@sam-yule3912]

I spent a month meditating two hours every day. I broke it up into 20 minutes here, and 40 minutes there, etc... adding up to 2 hours. After the first week I started having lots of lucid dreams. It was really cool. Thanks for the content. Bye for now!

[@jamesr2936]

This is sick. Very useful for students and entrepreneurs - Batman seems like a nootropics optimisation geek at heart.

[@Damian.Williams]

Spending a week out camping resets the clock inside our bodies that influences sleeping habits...

[@Gong-Fu_Hermit]

First of all, thanks for all the research and videos I seriously enjoy them and get into them. I've done a lot of sleep deprivation training and meditation in order to accomplish my research. Inspired by a portion of the army ranger training program where they train for 3 days and 2 nights with only 2 hours of sleep on those nights. The most I've trained for, trading out the sleep for meditation, was 96 hours and I noticed two interesting things. 1. About 40 to 50 hours in I'll start micro sleeping, the sensation of which is a kin to when you nod off sitting up and the sensation of your falling head wakes you up, microsleeping feels like the sensation part of that process happening perpetually every second or more. 2. Accessing full body vibration while moving. When meditating for over an hour I can, if fully focused, increase my ability to focus on my frequency or vibrations. For me it starts in the fingers and can slowly fill up my whole body, when it is intense enough I will feel nothing at all. I can not tell where I begin or the air ends I can't feel myself or the temperature around me, I feel no body weight, it's almost a pure connection to all it would seem. Typically while meditating once I achieve this state it's short lived because I get excited and any emotion will take me out of the state. However I've achieved this state twice while training for over 48 hours straight and I achieve it while working the heavy bag. The first time I freaked out sat down and let the feeling pass. It is an intimidating feeling to have while training because I cannot feel my own bodyweight, there are no longer any instinctual connections to tell my body yes you are capable of doing that easy or no the risk of injury is to high. You can't feel your own weight so it seems like any amount of pressure could snap my arm because I can't feel my structure anymore, it also feels like I could just start floating away I felt truly weightless. The second time I achieved this state I decided to keep hitting the heavy bag and I've never hit harder, faster, more precise, my movement was seemingly maximized to its potential the purist form of fighting without thinking that I've ever experienced, which is my main focus of study by the way. The art of surrendering desire to live purely in a single moment and to give sincerely to that moment with no thought of the outcome.

[@FitLabb]

Really loved this video, & excited for you guys to have your 2nd baby! Having more kids is amazing & fun, but it definitely also causes some disruption in the work, life, sleep, & training balance, & requires some proper planning, new efficiencies, & constant adaptations in your own daily plans to fit everything in. If there’s anyone I’d put my money on being successful here, it’s you brother!!! Always happy to chat to give you some helpful tips from my own experience after having our second child, as it really did change the game in a big way & required a lot of changes on my part. 👍

[@uddeshyasingh1664]

Congratulations man.. Hope the new born will be strong and healthy like his/her father....

[@tokiomitohsaka7770]

Very interesting. As someone who constantly suffers from insomnia, this is particularly appreciated.

[@asusla]

Your content is obviously very high quality, but your camera angles, edits and B Roll are awesome too. Great stuff.

[@steveb9713]

I feel like Batman would sleep from early morning to early afternoon. He’d just use blue blockers, red light and temperature controls to regulate his circadian rhythm

[@RDeArmas7]

Green noise helps me fall asleep fast and into a deep sleep also. Even if I get five hours, I feel refreshed when I wake up.

[@Gigity8014]

I learned that a 21ish minute nap can equal a full 90min sleep cycle from deep sleep... Wether or not have been using 21 min naps with great success, just whenever I feel like one. Serves me super well on days im tired as and got more hours of stuff to do. Absolutely love you and your channel, been catching up on a lot of your vids. Congrats on the new bub, love from sydney

[@yaqo6577]

How do you time that? It'd take me.21 minutes just to.fall asleep

[@Gigity8014]

@@yaqo6577 hahaha true it's rare I actually fall asleep, but you don't actually need to fall asleep for it to be restful... A simple 21min timer on phone + ear plugs + mask + concious relaxation through breathing and muscle softening... Don't usually fall asleep but is always restful 🥰

[@zarekblanton1795]

I love this can’t wait for pt 2. You should create a playlist for all of this series

[@thesocialistsarecoming8565]

Just bought superfunctional training. Great read, and the training program is well structured (i really appreciate the minimal equipment version you added, its hard for me to get to the gym most days). Im still at level 0, but im seeing solid improvement even just in the first full week. Idk if you'll ever read this, but its a quality product, and it's greatly appreciated. Also, congratulations, and best wishes to your wife and (soon to be) new child.

[@kottekanin4006]

Congrats on your 2nd baby!

[@MrDaveH4]

After reading "why we sleep" and watching one of your previous videos on supplements, i now leave the bedroom window open when sleeping (as long as it is above 0 during daylight) and only use a 3.5 tog duvet in the winter and a sheet in the summer. I also started taking ZMA every night and going to bed at precisely the same time (instead of roughly or whenever), and my sleep quality has increased no dramatically. Got rid of social media and read more in the evenings instead of screens and tv was a game changer.

[@bassinblue]

Wasn't Batman in the middle of a nap when he had that dream of Flash? So I definitely buy the Polyphasic sleep.

[@flowsync1]

I have two children one year apart,sleep training became a key aspect in my experiment's lol.I took a dive into lucid dreaming training seriously,and After one year five hours of sleep out of twenty four hours and I felt like an average person that slept eight hours with about seventy percent recovery from training depending on intensity.

[@tahergabajiwala5906]

The most holistic fit tuber there is for a reason 🔥🙌

[@glow15]

Congrats on your new baby! 😊 I've learnt a lot from your videos, thank you for all that you do. And don't worry, take care of yourself and your family first, your KZbin fam will always be here to support when you're able to increase your content in the future😄

[@BossMandotnet]

This is new, i don’t think I’ve seen anyone actually make detailed content on both workouts AND nutrition

[@mariannalogsdon1286]

Congratulations ❤️🐸as a long time self taught person-remember it’s ok to change your schedule.

[@LiamMcNeilis]

Congratulations on the exciting news sir, best wishes with your family. Appreciate your efforts sir

[@thefirstrobin9909]

Congratulations on another baby on the way! Super wholesome dude!

[@jakeburt4984]

I'm loving the feeling/aesthetic of this video Adam! Very high quality. Also, congratulations on the new incoming family member!

[@prateekannam7595]

Congratulations on the pregnancy Adam, I wish you all the best for the future. Take care and stay Healthy!

[@wacomundo9599]

Your honesty in your struggles is refreshing for fitness KZbin. Thanks for sharing

[@SurvivorFo]

Congratulations on the second child! Awesome video.

[@hyperbolicandivote]

Congratulations! Where ever you live is beautiful.

[@williamweir2309]

I find with all of your videos I'm able to confidently press the like button before watching the video

[@AB-bc3vi]

Congrats on the good news. I have a 7 month old and she’s changed my life for the better in every single way

[@milesrost6674]

I'm glad to have seen this channel grow immensely as of late, your dedication is only beginning to pay real dividends. Thank you. Godspeed

[@arindamkalita6105]

Congratulations on the new member ❤️

[@rawgage7]

CONGRATULATIONS on the new development! Goes to show all this amazing performance energy is being put to good use. We need more amazing warriors like you (and Batman) in this world 😎👍

[@blackhole4]

I had a pretty intense workout this morning and as soon as you said something about sleep I was convinced to take my nap. Amazing content, I know it’s rough behind the scenes but your changing lives! Thank you for what you do!

[@chrisplayz253]

I ve been subbed to your channel for quite a while and I like the way you've branched out into other areas of training and recovery. There's a big difference between just being fit and strong, and being an all round healthy individual that ticks all the boxes.

[@dustinjones5146]

This is absolutely amazing. Thank you for the knowledge.

[@markd.9042]

Excellent video. Recovery is very important.

[@jamiebrown1991]

You and You alone have entirely changed my very existence, Bioneer. Thank you for everything you’ve done. God did right with You and I’m grateful for these videos lol

[@medicineman6454]

Thank you for all the work you put into this channel. Keeping exercise new and exciting is the key to long term fitness, and anytime I feel bored of what I'm doing (or have a lazy couple days) I check the channel out. Seeing you do all the crazy calisthenics has got me on an acrobatics binge and back into parkour after a few years off. God bless!

[@neevshriker9458]

This is by far the best recovery video on youtube. Brilliant.

[@iurycabeleira7990]

I want to be unbiased. And i love how impartial you are when you aproach something and its information and theory so i def take you as a rolemodel at that 😊

[@f_USAF-Lt.G]

Doberman polyphasic is only for the 3-day blocks that are in the "9-day & 10-day week" of 5 season divide... Not for the first or last block. The first block is intensive/exclusive, the second is intensive/focused, and the last block is moderation/mindfully. If the "work-around" is utilizing individual weeks AS blocks (incorporating a rest week) - the incorporation of a specialized cyclical schedule to peak rest/wake that accommodates the physical needs, but don't sleep through meal times (needed for active prep)

[@themadpolymath3430]

Love your videos man! Congrats on your second child! Just had my second a few months ago! It's hard to train, but when you do its so rewarding!

[@Caleb_Mangan]

He lives in such a beautiful place!

[@pedi8817]

CONGRATS BRO MUCH LOVE FROM SPAIN

[@daniellouis5859]

Congratulations 🎊 for your baby god bless her

[@americangenesisproject3252]

There is something very humbling about this video.

[@kylethompson6734]

I really appreciate your approach to fitness, the wide range of athletics you develop and share with your viewers, and, particularly in this video, how you get into other aspects of life that influence ones training and how we can improve ourselves through developing those aspects as well. Great channel and excellent content!

[@fakerzdan]

Congratulations brother. Slowly building your own superfunctional army one by one!!

[@vulpertinger2309]

Congratulations on your second child! I became father the second time 3 months ago and totally feel your joy but also some major tiredness 😉 And thank you for the great content. I just finished SuperFunctional Training and enjoyed it a lot. The host of possibilities and modalities you write about are both, intimidating and motivating.

[@stergioszisekas5180]

Thank you for the great advice! This is the Bioneer way of recovery, not the Batman way! lol I am training only a little every day at home (and outdoors on weekend), but I am lucking of sleep and have a rather demanding office work. And training keeps me alive!!! However, the luck of sleep, the inconsistency in sleeping schedule and the trained muscles that require sleep to recover, are always a big challenge! A helpful technique for me - especially on the "worst" days - is Qi Qong breathing in the morning. I personally prefer it from meditation (keep in mind that I don't drink coffee at all). Many wishes to have a healthy second child Adam and I also wish your wife to have less symptoms soon!!!

[@dragonstream1779]

Something I am getting back into is setting an alarm 90 minutes before you want to wake up, turn off that alarm when you hear it, and then wake up when you intended to. The whole idea is that by turning off the first alarm when you hear it going back to sleep will put you into R.E.M. So when you wake up when you intended to you feel refreshed.

[@kushagrasharma5402]

Wow! Congratulations Adam, sending regards and wishes to you and your family brother. Love you.

[@mad4games78]

Great content as usual 👍, chuffed we live in the same county, I wish more of our population could be as motivated and true to life as you are... Congratulations on the second baby Bioneer, take care, be safe.. peace.

[@jmzsil]

I've slept with my thermostat at 55 in the winter (I live in the states in the Midwest). Of course I worked 3rd shift.

[@Player5v]

As always this is amazing 👌🏾. I train MMA and recently just started a night shift. This information is gonna help me to plan my new sleep schedule. Thank you sir for your expertise 🙏🏾

[@tygove906]

14:07 Truer words have never been said... I felt this was also well comedically timed.

[@SeuMaria]

Congratulations on the Baby!

[@harisjaved994]

Congratulations! Bioneer Wayne.

[@davidrajaruzicka5546]

Congrats on the second child man! And thanks for the great content!

[@geoffreyrhue6881]

Another awesome vid brother. Btw, using your tips have allowed me, at 60yrs with a history of sport and combat injuries, to out perform and confound guys half my age as a EP agent… not ready to hang my cowl yet.

[@manuelleoz3808]

congratulations for the new baby! greets from Argentina

[@jeanlukvolker6647]

You should make a bioneer shop with resources, books and consultations on making people more functional and making the best plan to make them better based off their current level of experience. Like levels and staged of health and fitness and increase their nutrition, training and biofeedback treatments gradually over weeks, months and years. Even have clients and directly help them at the once a week. Help at least 7 people a week. One per day and charge them reasonable amounts

[@stevefoxrox]

Wow congratulations on your second child Man! I hope everything goes well for you two

[@carluyabut1461]

Your videos have been blessings to my journey in fitness and knowledge

[@Uncle_Tijikun]

I'm a simple man, I see the Bioneer talk about Batman, I listen! Congratulations on the second baby and all the best, thanks for the great content!

[@abhishekpatwal8576]

Congratulations on the baby! Awesome content!!

[@ShervinShares]

Excited for your Muse 2 Review! Found the studies! LOL

[@joshuadaniels4034]

Congratulations on the new addition to the Bio-family

[@leocostigan6961]

Congratulations on the new little one!!!

[@thebreadwinners578]

Congrats for the baby! Great video as always! 🙏🏻🙏🏻

[@SatyreIkon]

Congratulations and all the best for your second proto-superhuman! ❤

[@Aadam2384]

Congrats on the kid mate, I bet u are an amazing dad, keep up the good work

[@Building_Brian]

Woooo! Congratulations on another kiddo! Thanks for all the research you do and putting these videos together!

[@rbo7ce244]

Thank you very interesting stuff

[@mycheesesteak]

Congratulations on the upcoming baby. Good luck!

[@psibernight2177]

As a permanent member of the graveyard shift this is amazing. Thank you!

[@jerkieness9179]

Congratulations on the baby!!!!

[@dhemong]

congratulation on the second born, may GOD your family with good health, wealth and happiness. stay safe.

[@iAmDe123]

Commenting just to boost the algorithm because this is a great channel which needs more subs and you seem like a genuinely nice fella. Good luck with the latest addition.

[@knightshousegames]

The modern 8 hour sleep schedule is actually a pretty new thing in terms of human history, and basically a result of industrialization. In the medieval period for example, in Europe, people would often sleep in 4 hour blocks, having a small period of being awake in the middle of the night. The common wisdom of the time given out by priests to married couples was that this interval in sleep was the best time to conceive children. Even in the modern day, it seems like a common sleep pattern for combat athletes is to sleep for a while, wake up super early in the morning, go out for a morning run, then go back to sleep for a few more hours before they eat breakfast, with some also implementing naps after their training as well On the topic of Batman specifically, in addition to working at Wayne Enterprises, he has to spend a lot of time keeping up the appearance of a foolish billionaire playboy, which means rest is literally built into keeping up his cover persona as Bruce Wayne, so sleeping in and pretending to have partied all night, etc. play right into that persona.

[@Iwant369]

1:38 POG! Congratulations!

[@spider-someone4342]

You deserve more subscribers man

[@mbongoyanguba2071]

Here comes another one!!!!!!! Congratulations!!