5 cosas que nunca debes hacer al masturbarte después de los 65 para proteger tu corazón y hormonas
Health TV
[{'start': '4.640', 'end': '9.480', 'text': 'Did you know that a small mistake during'}, {'start': '7.080', 'end': '11.559', 'text': 'masturbation after age 65'}, {'start': '9.480', 'end': '14.480', 'text': 'could silently damage your heart'}, {'start': '11.559', 'end': '16.279', 'text': 'and mind?  As we age,'}, {'start': '14.480', 'end': '18.760', 'text': 'we often hear about the importance'}, {'start': '16.279', 'end': '21.160', 'text': 'of diet, exercise, and'}, {'start': '18.760', 'end': '23.320', 'text': 'social connection.  But we rarely talk about how'}, {'start': '21.160', 'end': '25.160', 'text': 'intimacy alone, when'}, {'start': '23.320', 'end': '26.960', 'text': 'done consciously, can'}, {'start': '25.160', 'end': '29.359', 'text': 'become a tool for'}, {'start': '26.960', 'end': '31.560', 'text': 'healing and well-being.  And when'}, {'start': '29.359', 'end': '34.079', 'text': 'done carelessly, it can erode the'}, {'start': '31.560', 'end': '36.440', 'text': 'systems we are trying to preserve.  In'}, {'start': '34.079', 'end': '39.000', 'text': "this video, we'll explore five"}, {'start': '36.440', 'end': '41.520', 'text': 'common mistakes people over 65'}, {'start': '39.000', 'end': '43.520', 'text': 'often make when masturbating.'}, {'start': '41.520', 'end': '45.840', 'text': 'Small but powerful decisions that'}, {'start': '43.520', 'end': '47.800', 'text': 'could be disrupting your energy,'}, {'start': '45.840', 'end': '50.320', 'text': 'weakening your heart, and leaving your'}, {'start': '47.800', 'end': '53.239', 'text': "body more tense than relaxed.  It's not"}, {'start': '50.320', 'end': '55.160', 'text': "about shame, it's about understanding."}, {'start': '53.239', 'end': '57.399', 'text': 'And once you understand the mechanisms'}, {'start': '55.160', 'end': '59.399', 'text': 'behind these five things, you might'}, {'start': '57.399', 'end': '61.559', 'text': 'begin to see this personal ritual not'}, {'start': '59.399', 'end': '63.559', 'text': 'as something to rush, but as an'}, {'start': '61.559', 'end': '66.159', 'text': 'opportunity to support your health in a'}, {'start': '63.559', 'end': '68.280', 'text': 'deeply personal way.  Stay'}, {'start': '66.159', 'end': '70.439', 'text': 'with me until the end, because by avoiding'}, {'start': '68.280', 'end': '72.439', 'text': 'these simple mistakes, you can reclaim'}, {'start': '70.439', 'end': '74.600', 'text': 'your time alone as a space'}, {'start': '72.439', 'end': '76.840', 'text': 'for restoration, not just'}, {'start': '74.600', 'end': '79.320', 'text': 'release.  And the benefits include'}, {'start': '76.840', 'end': '81.320', 'text': 'better sleep, improved blood flow, and a'}, {'start': '79.320', 'end': '84.079', 'text': 'stronger, more balanced connection between'}, {'start': '81.320', 'end': '86.560', 'text': 'your body and mind.  Number one,'}, {'start': '84.079', 'end': '88.479', 'text': 'speed up the experience.  One of the'}, {'start': '86.560', 'end': '90.520', 'text': 'most common mistakes'}, {'start': '88.479', 'end': '92.799', 'text': 'people make, especially in later'}, {'start': '90.520', 'end': '95.399', 'text': 'life, is treating self-pleasure as a'}, {'start': '92.799', 'end': '97.840', 'text': 'quick task to check off the list.'}, {'start': '95.399', 'end': '100.479', 'text': 'A few minutes here, a quick release'}, {'start': '97.840', 'end': '102.680', 'text': 'there, and then back to the day.  But the'}, {'start': '100.479', 'end': '105.079', 'text': 'truth is that by rushing this part of'}, {'start': '102.680', 'end': '107.040', 'text': "your life, you're not only losing enjoyment, but you"}, {'start': '105.079', 'end': '109.320', 'text': 'could also be stressing your'}, {'start': '107.040', 'end': '111.360', 'text': 'heart, raising your blood pressure, and'}, {'start': '109.320', 'end': '113.079', 'text': 'keeping your nervous system trapped'}, {'start': '111.360', 'end': '116.000', 'text': 'in a cycle of tension rather than'}, {'start': '113.079', 'end': '118.880', 'text': 'relief.  Your body, especially after'}, {'start': '116.000', 'end': '122.439', 'text': "65, doesn't respond the way it did at"}, {'start': '118.880', 'end': '125.240', 'text': '30. Blood flow is slower,'}, {'start': '122.439', 'end': '127.159', 'text': 'hormonal rhythms are different, and'}, {'start': '125.240', 'end': '129.679', 'text': 'the heart takes longer to adapt to'}, {'start': '127.159', 'end': '132.120', 'text': 'physical exertion.  Yes, even during'}, {'start': '129.679', 'end': '134.400', 'text': 'something as private as self-touch.'}, {'start': '132.120', 'end': '136.200', 'text': 'When you rush the experience, you skip'}, {'start': '134.400', 'end': '138.319', 'text': 'the slow buildup your body'}, {'start': '136.200', 'end': '141.360', 'text': 'really needs to feel safe'}, {'start': '138.319', 'end': '143.200', 'text': 'and relaxed.  That abrupt stimulation,'}, {'start': '141.360', 'end': '145.480', 'text': 'especially when you go from zero to'}, {'start': '143.200', 'end': '147.400', 'text': 'climax in a matter of moments, puts the'}, {'start': '145.480', 'end': '149.280', 'text': 'body under pressure instead of'}, {'start': '147.400', 'end': '151.400', 'text': "balancing it.  It's not about being"}, {'start': '149.280', 'end': '153.920', 'text': 'dramatic, but about being honest about what'}, {'start': '151.400', 'end': '156.120', 'text': 'your body needs right now.  I remember'}, {'start': '153.920', 'end': '158.400', 'text': 'talking to a 71-year-old man'}, {'start': '156.120', 'end': '159.920', 'text': 'named Leonard.  He told me he had'}, {'start': '158.400', 'end': '161.959', 'text': 'fallen into the habit of finishing'}, {'start': '159.920', 'end': '164.480', 'text': 'quickly because he felt there was no'}, {'start': '161.959', 'end': '166.760', 'text': 'time to slow down, but the more he'}, {'start': '164.480', 'end': '169.080', 'text': 'did it, the more he noticed tension in his chest'}, {'start': '166.760', 'end': '171.360', 'text': 'and, oddly, a feeling of'}, {'start': '169.080', 'end': '173.680', 'text': "restlessness afterward.  It wasn't until she"}, {'start': '171.360', 'end': '176.120', 'text': 'began to deliberately slow down,'}, {'start': '173.680', 'end': '178.080', 'text': 'focusing on touch, breathing more'}, {'start': '176.120', 'end': '181.080', 'text': 'deeply, and letting her mind'}, {'start': '178.080', 'end': '183.360', 'text': 'settle, that she felt that calm again.'}, {'start': '181.080', 'end': '185.280', 'text': 'His sleep improved, his mood'}, {'start': '183.360', 'end': '187.680', 'text': 'lifted, and his heart no longer felt'}, {'start': '185.280', 'end': '190.720', 'text': "racing.  Masturbation isn't a"}, {'start': '187.680', 'end': '192.560', 'text': "race, it's a space, a private one"}, {'start': '190.720', 'end': '195.080', 'text': 'where your body and nervous system'}, {'start': '192.560', 'end': '196.879', 'text': 'have the opportunity to reconnect.'}, {'start': '195.080', 'end': '198.959', 'text': 'When you allow the experience to'}, {'start': '196.879', 'end': '201.560', 'text': 'unfold slowly, you activate your'}, {'start': '198.959', 'end': '203.799', 'text': 'parasympathetic nervous system, the same system'}, {'start': '201.560', 'end': '206.560', 'text': 'responsible for healing, digestion,'}, {'start': '203.799', 'end': '208.560', 'text': 'and restoring the body.  That is the'}, {'start': '206.560', 'end': '211.920', 'text': 'state where long-term health is supported'}, {'start': '208.560', 'end': '213.760', 'text': ".  That's where relaxation begins.  So"}, {'start': '211.920', 'end': '216.480', 'text': 'the next time you find yourself'}, {'start': '213.760', 'end': '219.080', 'text': "rushing, ask yourself why.  It's"}, {'start': '216.480', 'end': '222.040', 'text': 'habit, shame, desire to finish'}, {'start': '219.080', 'end': '224.120', 'text': 'quickly.  Whatever the reason, know that'}, {'start': '222.040', 'end': '226.319', 'text': "slowing down isn't weakness, it's"}, {'start': '224.120', 'end': '228.360', 'text': "wisdom.  It's one of the most"}, {'start': '226.319', 'end': '231.120', 'text': 'important things you can do, not only'}, {'start': '228.360', 'end': '233.519', 'text': 'for your pleasure, but for your health.  Number'}, {'start': '231.120', 'end': '236.079', 'text': 'two, holding your breath or tensing your'}, {'start': '233.519', 'end': '238.799', 'text': 'body too much.  It may seem like a'}, {'start': '236.079', 'end': '240.599', 'text': 'small thing, barely noticeable, but the way you'}, {'start': '238.799', 'end': '242.560', 'text': 'breathe and hold your'}, {'start': '240.599', 'end': '244.319', 'text': 'body during self-pleasure can have'}, {'start': '242.560', 'end': '247.599', 'text': 'a major impact on your health'}, {'start': '244.319', 'end': '249.560', 'text': 'after age 65. Many people,'}, {'start': '247.599', 'end': '251.640', 'text': 'especially men and women in their'}, {'start': '249.560', 'end': '253.599', 'text': 'later years, fall into the'}, {'start': '251.640', 'end': '255.760', 'text': 'unconscious habit of holding their breath'}, {'start': '253.599', 'end': '258.239', 'text': 'or tightening their core muscles during'}, {'start': '255.760', 'end': '260.519', 'text': 'the experience.  It may happen without you'}, {'start': '258.239', 'end': '262.600', 'text': 'even noticing, but that brief'}, {'start': '260.519', 'end': '264.800', 'text': 'moment of tension, that'}, {'start': '262.600', 'end': '266.680', 'text': 'shallow or halted breathing, can send'}, {'start': '264.800', 'end': '268.880', 'text': 'signals to your heart and brain that you'}, {'start': '266.680', 'end': '271.600', 'text': "'re under pressure, not in a state of"}, {'start': '268.880', 'end': '274.000', 'text': 'pleasure.  When you hold your breath,'}, {'start': '271.600', 'end': '275.880', 'text': 'your oxygen levels drop, your'}, {'start': '274.000', 'end': '277.919', 'text': 'blood vessels constrict, and your'}, {'start': '275.880', 'end': '280.840', 'text': 'heart rate increases.  And for someone'}, {'start': '277.919', 'end': '283.479', 'text': 'over 65, whose heart may be more'}, {'start': '280.840', 'end': '285.960', 'text': "sensitive, that's not just uncomfortable, it can"}, {'start': '283.479', 'end': '287.960', 'text': 'be dangerous.  The same goes for'}, {'start': '285.960', 'end': '290.120', 'text': 'tensing your muscles too much,'}, {'start': '287.960', 'end': '292.759', 'text': 'especially in your abdomen,'}, {'start': '290.120', 'end': '294.639', 'text': 'lower back, or pelvic floor.  This type of'}, {'start': '292.759', 'end': '296.440', 'text': 'internal tension increases'}, {'start': '294.639', 'end': '298.479', 'text': 'intra-abdominal pressure, raises'}, {'start': '296.440', 'end': '300.560', 'text': 'blood pressure, and activates the sympathetic nervous system'}, {'start': '298.479', 'end': '303.560', 'text': ', the fight-or-'}, {'start': '300.560', 'end': '304.960', 'text': 'flight response.  In short, your body begins to'}, {'start': '303.560', 'end': '307.240', 'text': 'react as if it were'}, {'start': '304.960', 'end': '309.880', 'text': 'preparing for an emergency.  Not'}, {'start': '307.240', 'end': '312.039', 'text': 'enjoying a moment of liberation.'}, {'start': '309.880', 'end': '315.039', 'text': 'I met a man named Raymond, a'}, {'start': '312.039', 'end': '317.160', 'text': '78-year-old retired piano tuner.   He'}, {'start': '315.039', 'end': '319.479', 'text': 'was active, sharp-minded, and'}, {'start': '317.160', 'end': '321.680', 'text': 'emotionally open, but often'}, {'start': '319.479', 'end': '324.080', 'text': 'felt exhausted after his time'}, {'start': '321.680', 'end': '327.039', 'text': 'alone.  Her doctor found nothing'}, {'start': '324.080', 'end': '328.840', 'text': 'physically wrong, but upon further discussion, he'}, {'start': '327.039', 'end': '330.880', 'text': 'realized she had been clenching her'}, {'start': '328.840', 'end': '333.000', 'text': 'stomach and jaw throughout'}, {'start': '330.880', 'end': '335.520', 'text': 'the experience and breathing in'}, {'start': '333.000', 'end': '337.880', 'text': 'short, shallow bursts.  Once he'}, {'start': '335.520', 'end': '339.639', 'text': 'switched to a slower pace, exhaling'}, {'start': '337.880', 'end': '341.800', 'text': 'more deeply and relaxing his'}, {'start': '339.639', 'end': '343.560', 'text': 'muscles, he found the experience'}, {'start': '341.800', 'end': '346.319', 'text': 'left him calmer rather than'}, {'start': '343.560', 'end': '348.400', 'text': "exhausted.  And that's the key.  Do you want"}, {'start': '346.319', 'end': '350.919', 'text': 'the experience to restore you, not'}, {'start': '348.400', 'end': '353.600', 'text': 'drain your energy?  Start by simply'}, {'start': '350.919', 'end': '355.960', 'text': 'noticing your breathing.  You can inhale'}, {'start': '353.600', 'end': '358.720', 'text': 'completely through your nose, you can'}, {'start': '355.960', 'end': '360.600', 'text': 'exhale completely without effort.  Let'}, {'start': '358.720', 'end': '363.960', 'text': 'the breath move like a'}, {'start': '360.600', 'end': '366.039', 'text': 'wave, slow, smooth, and steady.  As'}, {'start': '363.960', 'end': '368.520', 'text': 'for your body, pay attention to where you'}, {'start': '366.039', 'end': '371.319', 'text': 'hold tension.  Clenched jaw,'}, {'start': '368.520', 'end': '373.880', 'text': 'raised shoulders, locked stomach.'}, {'start': '371.319', 'end': '376.360', 'text': 'Invite those muscles to soften.'}, {'start': '373.880', 'end': '379.280', 'text': 'Let gravity take control.   The'}, {'start': '376.360', 'end': '381.479', 'text': 'more you allow, the less you force, the more'}, {'start': '379.280', 'end': '384.479', 'text': 'your body will respond with ease, not'}, {'start': '381.479', 'end': '386.520', 'text': 'effort.  Masturbation is not just about'}, {'start': '384.479', 'end': '389.120', 'text': "physical release, it's about"}, {'start': '386.520', 'end': '391.680', 'text': 'energetic balance.  And breathing'}, {'start': '389.120', 'end': '394.599', 'text': 'is the bridge between the two.  The more'}, {'start': '391.680', 'end': '396.800', 'text': 'you breathe, the more your blood circulates.  The'}, {'start': '394.599', 'end': '399.479', 'text': 'more your muscles relax, the more'}, {'start': '396.800', 'end': '401.039', 'text': "your nervous system settles, and that's"}, {'start': '399.479', 'end': '403.800', 'text': 'where the real'}, {'start': '401.039', 'end': '406.000', 'text': 'benefits begin.  Better heart rate, better'}, {'start': '403.800', 'end': '409.080', 'text': 'sleep, and a body that feels secure,'}, {'start': '406.000', 'end': '411.160', 'text': 'not tight in its own skin.  Number three,'}, {'start': '409.080', 'end': '412.880', 'text': 'using excessive pressure or'}, {'start': '411.160', 'end': '414.880', 'text': 'overstimulation.  As the'}, {'start': '412.880', 'end': '417.560', 'text': 'body changes with age, so'}, {'start': '414.880', 'end': '419.599', 'text': 'does sensitivity.  And many people'}, {'start': '417.560', 'end': '421.240', 'text': 'respond by increasing pressure,'}, {'start': '419.599', 'end': '423.240', 'text': 'force, or intensity during'}, {'start': '421.240', 'end': '425.840', 'text': 'self-pleasure in an effort to compensate for'}, {'start': '423.240', 'end': '428.000', 'text': "the reduced sensitivity.  Whether it's"}, {'start': '425.840', 'end': '429.879', 'text': 'pushing too hard, using'}, {'start': '428.000', 'end': '431.440', 'text': 'numbing tools, or relying'}, {'start': '429.879', 'end': '433.560', 'text': 'on high-intensity visual stimuli'}, {'start': '431.440', 'end': '436.199', 'text': ', this habit can do more'}, {'start': '433.560', 'end': '438.199', 'text': 'than just dull the experience.  Over'}, {'start': '436.199', 'end': '439.919', 'text': 'time, it can condition your'}, {'start': '438.199', 'end': '441.759', 'text': 'nervous system to require more and more'}, {'start': '439.919', 'end': '444.039', 'text': 'stimulation to achieve the same'}, {'start': '441.759', 'end': '446.120', 'text': 'level of satisfaction, while reducing'}, {'start': '444.039', 'end': '448.720', 'text': 'your natural ability to feel pleasure'}, {'start': '446.120', 'end': '450.599', 'text': 'in more subtle forms of real life.'}, {'start': '448.720', 'end': '452.960', 'text': 'Your skin, especially in'}, {'start': '450.599', 'end': '455.599', 'text': 'sensitive areas, becomes thinner and less'}, {'start': '452.960', 'end': '458.639', 'text': 'elastic with age.'}, {'start': '455.599', 'end': '461.039', 'text': 'Nerve endings change, circulation'}, {'start': '458.639', 'end': '462.680', 'text': 'slows down.  So when you apply'}, {'start': '461.039', 'end': '464.159', 'text': 'excessive pressure or rely on'}, {'start': '462.680', 'end': '466.599', 'text': 'tools or techniques that are'}, {'start': '464.159', 'end': '469.120', 'text': "too aggressive, you're working"}, {'start': '466.599', 'end': '470.560', 'text': "against your body's natural rhythm."}, {'start': '469.120', 'end': '472.680', 'text': 'This can lead to'}, {'start': '470.560', 'end': '475.039', 'text': 'desensitization, delayed responses,'}, {'start': '472.680', 'end': '477.159', 'text': 'or, in some cases, discomfort or'}, {'start': '475.039', 'end': '478.960', 'text': 'micro-injuries that go unnoticed'}, {'start': '477.159', 'end': '481.280', 'text': 'until they begin to affect'}, {'start': '478.960', 'end': '483.280', 'text': "daily life.  It's not about avoiding"}, {'start': '481.280', 'end': '485.520', 'text': 'stimulation altogether, but rather'}, {'start': '483.280', 'end': '488.520', 'text': 'choosing the right kind—the kind that helps'}, {'start': '485.520', 'end': '490.879', 'text': 'your body tune in, not shut down.'}, {'start': '488.520', 'end': '493.440', 'text': 'I met a woman named Marjorie,'}, {'start': '490.879', 'end': '495.319', 'text': '69, who had started using'}, {'start': '493.440', 'end': '497.720', 'text': 'increasingly powerful vibrating tools'}, {'start': '495.319', 'end': '500.199', 'text': ', thinking it would help her'}, {'start': '497.720', 'end': '502.400', 'text': 'feel something again.  But after a'}, {'start': '500.199', 'end': '504.879', 'text': 'while, she noticed that she felt less during the'}, {'start': '502.400', 'end': '507.199', 'text': 'rest of her day—less warmth, less'}, {'start': '504.879', 'end': '509.720', 'text': 'sensation during intimacy, even'}, {'start': '507.199', 'end': '511.919', 'text': 'less comfort with simple touch.'}, {'start': '509.720', 'end': '514.320', 'text': 'When she reduced the intensity by using her'}, {'start': '511.919', 'end': '516.880', 'text': 'hands, soft textures, and a slower pace'}, {'start': '514.320', 'end': '519.080', 'text': ', her sensitivity not only returned,'}, {'start': '516.880', 'end': '521.760', 'text': 'but deepened, as did her'}, {'start': '519.080', 'end': '524.000', 'text': 'emotional connection to the experience.'}, {'start': '521.760', 'end': '526.399', 'text': 'This is not about going backwards, but about'}, {'start': '524.000', 'end': '528.959', 'text': 'moving forward with greater awareness, not greater'}, {'start': '526.399', 'end': '531.000', 'text': 'intensity.  Your body is still capable of'}, {'start': '528.959', 'end': '533.080', 'text': 'deep pleasure, but that pleasure'}, {'start': '531.000', 'end': '535.680', 'text': 'comes from tuning in more, not from'}, {'start': '533.080', 'end': '537.480', 'text': 'pushing harder.  Think of it like'}, {'start': '535.680', 'end': '540.480', 'text': 'music.  When the volume is'}, {'start': '537.480', 'end': '542.720', 'text': 'too high, you lose the subtleties.'}, {'start': '540.480', 'end': '545.839', 'text': "But when it's just right, you hear every"}, {'start': '542.720', 'end': '548.320', 'text': 'layer, every tone, every note.  Your body'}, {'start': '545.839', 'end': '550.600', 'text': 'works the same way.'}, {'start': '548.320', 'end': '552.160', 'text': 'Gentle pressure, slow rhythm, and varied touch'}, {'start': '550.600', 'end': '554.600', 'text': 'help your nervous system'}, {'start': '552.160', 'end': '556.519', 'text': 'stay receptive and relaxed.'}, {'start': '554.600', 'end': '558.519', 'text': 'They allow blood flow to increase'}, {'start': '556.519', 'end': '561.720', 'text': 'naturally without causing friction or'}, {'start': '558.519', 'end': '564.040', 'text': 'damage.  And, equally important, they invite'}, {'start': '561.720', 'end': '566.279', 'text': 'your mind into the process, not just your'}, {'start': '564.040', 'end': '569.000', 'text': 'muscles.  So the next time you'}, {'start': '566.279', 'end': '570.959', 'text': 'seek stimulation, ask yourself, is this'}, {'start': '569.000', 'end': '573.200', 'text': 'helping me feel more or is it just'}, {'start': '570.959', 'end': '575.680', 'text': 'numbing me?  The difference'}, {'start': '573.200', 'end': '577.959', 'text': 'matters, because the more you respect'}, {'start': '575.680', 'end': '580.360', 'text': "your body's changing sensitivities, the more it will"}, {'start': '577.959', 'end': '583.320', 'text': 'reward you with depth, richness,'}, {'start': '580.360', 'end': '585.720', 'text': "and connection, even when you're alone."}, {'start': '583.320', 'end': '588.120', 'text': 'Number four, ignore'}, {'start': '585.720', 'end': '590.320', 'text': 'emotional or mental discomfort.  There is a side to'}, {'start': '588.120', 'end': '592.760', 'text': 'self-pleasure that is rarely mentioned,'}, {'start': '590.320', 'end': '595.040', 'text': 'especially as we get older.  Although the'}, {'start': '592.760', 'end': '596.800', 'text': 'body is often the focus, the mind and'}, {'start': '595.040', 'end': '598.560', 'text': 'emotions play an equally'}, {'start': '596.800', 'end': '601.200', 'text': 'critical role in how we experience'}, {'start': '598.560', 'end': '603.160', 'text': 'intimacy with ourselves.  And one of'}, {'start': '601.200', 'end': '605.839', 'text': 'the most damaging mistakes people'}, {'start': '603.160', 'end': '607.800', 'text': 'over 65 can make is pushing'}, {'start': '605.839', 'end': '609.880', 'text': 'through emotional discomfort without'}, {'start': '607.800', 'end': '613.160', 'text': "stopping to understand what they're trying to"}, {'start': '609.880', 'end': '615.000', 'text': 'say.  Loneliness, sadness, guilt,'}, {'start': '613.160', 'end': '617.160', 'text': 'or even numbness may'}, {'start': '615.000', 'end': '619.760', 'text': 'silently arise during or after'}, {'start': '617.160', 'end': '621.760', 'text': 'the act.  And instead of acknowledging those'}, {'start': '619.760', 'end': '624.519', 'text': 'feelings, many people'}, {'start': '621.760', 'end': '626.440', 'text': 'bury them deeper.  They try to negate'}, {'start': '624.519', 'end': '628.519', 'text': 'the discomfort by focusing more on the'}, {'start': '626.440', 'end': '630.519', 'text': 'physical sensation or rushing to'}, {'start': '628.519', 'end': '632.640', 'text': 'the end just to make it all'}, {'start': '630.519', 'end': '635.320', 'text': 'go away.  But this is what usually'}, {'start': '632.640', 'end': '637.760', 'text': 'happens next.  The act ends, but the'}, {'start': '635.320', 'end': '640.760', 'text': 'unease remains, lingering in the'}, {'start': '637.760', 'end': '643.160', 'text': 'background.  It later appears as restlessness,'}, {'start': '640.760', 'end': '645.760', 'text': 'poor sleep, irritability or even a'}, {'start': '643.160', 'end': '647.720', 'text': 'silent feeling of shame.  Your'}, {'start': '645.760', 'end': '649.920', 'text': 'emotional state during self-pleasure'}, {'start': '647.720', 'end': '652.639', 'text': 'is not just a background detail, it is the'}, {'start': '649.920', 'end': '654.399', 'text': 'foundation.  When you ignore your feelings,'}, {'start': '652.639', 'end': '657.560', 'text': 'you disconnect from the part of you that'}, {'start': '654.399', 'end': '659.720', 'text': 'asks to be seen, comforted, or understood.  And'}, {'start': '657.560', 'end': '662.120', 'text': 'over time, this disconnection can'}, {'start': '659.720', 'end': '663.720', 'text': 'affect your nervous system, increase'}, {'start': '662.120', 'end': '665.680', 'text': 'hormonal stress levels, and'}, {'start': '663.720', 'end': '667.760', 'text': 'deepen the emotional isolation to'}, {'start': '665.680', 'end': '670.519', 'text': 'which many older adults are already'}, {'start': '667.760', 'end': '672.440', 'text': 'vulnerable.  I met a 66-'}, {'start': '670.519', 'end': '675.000', 'text': 'year-old man named Harold, who had lost'}, {'start': '672.440', 'end': '677.320', 'text': 'his wife a few years earlier.  I still'}, {'start': '675.000', 'end': '679.959', 'text': 'wanted connection, both emotional and'}, {'start': '677.320', 'end': '682.120', 'text': 'physical, but every time he touched'}, {'start': '679.959', 'end': '685.160', 'text': 'I felt a strange wave of guilt and grief'}, {'start': '682.120', 'end': '687.800', 'text': "that I didn't know how to process.  At first he"}, {'start': '685.160', 'end': '691.079', 'text': 'tried to ignore it, but the more he'}, {'start': '687.800', 'end': '693.200', 'text': 'ignored it, the worse it got.  Eventually he'}, {'start': '691.079', 'end': '695.720', 'text': 'began to take a few silent minutes'}, {'start': '693.200', 'end': '698.360', 'text': 'before the act, not to analyze, but'}, {'start': '695.720', 'end': '700.680', 'text': 'just to acknowledge what was there.   She'}, {'start': '698.360', 'end': '703.639', 'text': 'breathed, named what she felt—'}, {'start': '700.680', 'end': '705.880', 'text': 'loneliness, love, longing—and then moved'}, {'start': '703.639', 'end': '708.560', 'text': 'gently forward, carrying those feelings'}, {'start': '705.880', 'end': '710.000', 'text': 'with her instead of fighting them.'}, {'start': '708.560', 'end': '712.120', 'text': "What changed wasn't just the"}, {'start': '710.000', 'end': '714.680', 'text': 'experience, but the peace I felt'}, {'start': '712.120', 'end': '717.440', 'text': "afterward.  Self-pleasure doesn't mean"}, {'start': '714.680', 'end': '719.800', 'text': 'turning off your emotions.  In fact, it works'}, {'start': '717.440', 'end': '722.519', 'text': 'better when you turn them on.  When you'}, {'start': '719.800', 'end': '724.639', 'text': 'allow yourself to be whole, human, and honest,'}, {'start': '722.519', 'end': '727.800', 'text': 'you can feel desire and sadness at the same'}, {'start': '724.639', 'end': '729.880', 'text': 'time.  You can feel alone and alive.  And'}, {'start': '727.800', 'end': '732.279', 'text': 'when you allow both, something'}, {'start': '729.880', 'end': '734.279', 'text': 'profound happens.  Your body softens, your'}, {'start': '732.279', 'end': '736.079', 'text': 'breathing deepens, and the act'}, {'start': '734.279', 'end': '739.120', 'text': 'becomes less about escape and more about'}, {'start': '736.079', 'end': '740.760', 'text': 'connecting with yourself.  So if you'}, {'start': '739.120', 'end': '742.920', 'text': 'find yourself feeling restless or'}, {'start': '740.760', 'end': '745.880', 'text': 'disconnected before, during, or after'}, {'start': '742.920', 'end': '748.560', 'text': "the act, take a break.  You don't need to"}, {'start': '745.880', 'end': '750.440', 'text': 'fix anything.  Let that awareness'}, {'start': '748.560', 'end': '752.839', 'text': 'be a form of self-care in'}, {'start': '750.440', 'end': '754.880', 'text': 'itself, because true intimacy'}, {'start': '752.839', 'end': '756.639', 'text': 'begins not in your body, but in your'}, {'start': '754.880', 'end': '759.760', 'text': 'willingness to be fully'}, {'start': '756.639', 'end': '761.600', 'text': 'present with yourself.  Number five,'}, {'start': '759.760', 'end': '764.360', 'text': 'using the act as a sleep aid'}, {'start': '761.600', 'end': '766.240', 'text': 'too close to bedtime.'}, {'start': '764.360', 'end': '768.639', 'text': "It's a silent routine for many"}, {'start': '766.240', 'end': '770.680', 'text': 'older adults.  Late at night,'}, {'start': '768.639', 'end': '772.800', 'text': 'after the house is quiet,'}, {'start': '770.680', 'end': '774.880', 'text': 'after the lights are dimmed, they'}, {'start': '772.800', 'end': '777.480', 'text': 'turn to self-pleasure as a way to fall'}, {'start': '774.880', 'end': '779.320', 'text': 'asleep.  And while that might'}, {'start': '777.480', 'end': '781.279', 'text': 'work for some, using'}, {'start': '779.320', 'end': '783.519', 'text': 'masturbation too close to'}, {'start': '781.279', 'end': '785.639', 'text': 'bedtime, especially as a'}, {'start': '783.519', 'end': '787.480', 'text': 'regular sleep aid, can'}, {'start': '785.639', 'end': '790.160', 'text': "actually disrupt the rest you're"}, {'start': '787.480', 'end': '792.519', 'text': 'trying to find.  The reason lies in'}, {'start': '790.160', 'end': '794.720', 'text': 'how the nervous system works.'}, {'start': '792.519', 'end': '796.760', 'text': 'When you stimulate the body, whether'}, {'start': '794.720', 'end': '798.959', 'text': 'through movement, sensation, or'}, {'start': '796.760', 'end': '801.560', 'text': 'mental imagery, you activate the'}, {'start': '798.959', 'end': '803.920', 'text': "brain's alert system.  The"}, {'start': '801.560', 'end': '805.560', 'text': 'heart rate increases, blood pressure'}, {'start': '803.920', 'end': '807.519', 'text': 'rises, and certain hormones such as'}, {'start': '805.560', 'end': '810.320', 'text': 'dopamine and adrenaline begin to'}, {'start': '807.519', 'end': '813.000', 'text': 'circulate.  Now, for a younger person'}, {'start': '810.320', 'end': '816.160', 'text': ', that energy might dissipate'}, {'start': '813.000', 'end': '818.160', 'text': 'quickly, but after 65,'}, {'start': '816.160', 'end': '820.680', 'text': "your body's ability to calm down is"}, {'start': '818.160', 'end': '823.040', 'text': 'slower.  Your heart takes longer to'}, {'start': '820.680', 'end': '825.079', 'text': 'return to baseline.  Your'}, {'start': '823.040', 'end': '828.000', 'text': 'melatonin cycle, the hormone that regulates'}, {'start': '825.079', 'end': '829.920', 'text': 'sleep, can be delayed, and what was'}, {'start': '828.000', 'end': '831.839', 'text': 'meant to help you sleep ends up'}, {'start': '829.920', 'end': '834.000', 'text': 'keeping you in a restless cycle'}, {'start': '831.839', 'end': '836.040', 'text': "where you're tired but not truly"}, {'start': '834.000', 'end': '838.519', 'text': 'relaxed.  There is also the'}, {'start': '836.040', 'end': '840.800', 'text': 'emotional layer.  If bedtime becomes a'}, {'start': '838.519', 'end': '842.920', 'text': 'nightly habit linked to stress,'}, {'start': '840.800', 'end': '844.839', 'text': 'loneliness, or boredom, your brain'}, {'start': '842.920', 'end': '846.920', 'text': 'begins to associate bedtime'}, {'start': '844.839', 'end': '849.440', 'text': 'not with rest, but with'}, {'start': '846.920', 'end': '851.560', 'text': 'stimulation.  And instead of relaxing, you'}, {'start': '849.440', 'end': '853.800', 'text': 'subtly begin to prepare for'}, {'start': '851.560', 'end': '856.680', 'text': 'activity, even if your body is'}, {'start': '853.800', 'end': '858.800', 'text': 'exhausted.  Over time, this weakens your'}, {'start': '856.680', 'end': '860.680', 'text': 'natural circadian rhythm and makes it'}, {'start': '858.800', 'end': '863.839', 'text': 'harder to fall asleep without'}, {'start': '860.680', 'end': '865.680', 'text': 'stimulation.  I remember a 72-'}, {'start': '863.839', 'end': '867.839', 'text': 'year-old woman named Barbara telling me that she'}, {'start': '865.680', 'end': '870.199', 'text': 'used to rely on self-pleasure every'}, {'start': '867.839', 'end': '872.440', 'text': 'night to help her sleep.  It'}, {'start': '870.199', 'end': '874.680', 'text': 'became part of her routine, almost'}, {'start': '872.440', 'end': '876.600', 'text': 'like brushing her teeth, but she'}, {'start': '874.680', 'end': '878.959', 'text': 'began to notice that her sleep became'}, {'start': '876.600', 'end': '880.680', 'text': 'lighter, her dreams more vivid, and she would'}, {'start': '878.959', 'end': '883.000', 'text': 'often wake up in the middle of the'}, {'start': '880.680', 'end': '885.320', 'text': 'night feeling restless.  When he'}, {'start': '883.000', 'end': '887.160', 'text': 'began to space it out by enjoying the'}, {'start': '885.320', 'end': '889.639', 'text': 'experience earlier in the evening'}, {'start': '887.160', 'end': '890.519', 'text': 'instead of just before bed, his sleep'}, {'start': '889.639', 'end': '892.920', 'text': 'improved'}, {'start': '890.519', 'end': '895.839', 'text': 'dramatically.  I no longer needed it as a'}, {'start': '892.920', 'end': '898.680', 'text': 'crutch.  It became a choice, not'}, {'start': '895.839', 'end': '901.279', 'text': 'a compulsion, and her body began to'}, {'start': '898.680', 'end': '903.800', 'text': "trust the night again.  That's"}, {'start': '901.279', 'end': '905.759', 'text': 'the change worth considering.'}, {'start': '903.800', 'end': '907.920', 'text': 'When you move self-indulgence to a'}, {'start': '905.759', 'end': '909.800', 'text': 'different time, when your energy is still'}, {'start': '907.920', 'end': '912.000', 'text': 'stable, your mind is alert, and your'}, {'start': '909.800', 'end': '914.040', 'text': "body isn't trying to shut down, you"}, {'start': '912.000', 'end': '916.560', 'text': 'give yourself the opportunity to enjoy it more and'}, {'start': '914.040', 'end': '918.360', 'text': 'rest better.  It becomes a'}, {'start': '916.560', 'end': '920.800', 'text': 'moment of connection rather than a'}, {'start': '918.360', 'end': '924.120', 'text': 'tool for escape.  It'}, {'start': '920.800', 'end': '925.959', 'text': 'becomes food, not noise.  So if you'}, {'start': '924.120', 'end': '928.759', 'text': 'find yourself using it to sleep every'}, {'start': '925.959', 'end': '930.639', 'text': 'night, gently ask yourself, is this'}, {'start': '928.759', 'end': '932.839', 'text': 'helping me rest or is it part'}, {'start': '930.639', 'end': '934.440', 'text': 'of why I feel restless?  That'}, {'start': '932.839', 'end': '937.279', 'text': "question doesn't need to lead to"}, {'start': '934.440', 'end': '939.399', 'text': 'shame, just to awareness.  Because'}, {'start': '937.279', 'end': '941.880', 'text': 'once you notice the pattern, you can'}, {'start': '939.399', 'end': '943.720', 'text': 'change it, and once you change it,'}, {'start': '941.880', 'end': '946.399', 'text': "you can finally give your body what it's"}, {'start': '943.720', 'end': '948.360', 'text': 'really asking for.  Peace, rhythm,'}, {'start': '946.399', 'end': '950.000', 'text': 'and a kind of rest that depends on'}, {'start': '948.360', 'end': '953.360', 'text': 'nothing but your own'}, {'start': '950.000', 'end': '955.839', 'text': 'natural balance.  Final thoughts.  As you close'}, {'start': '953.360', 'end': '958.040', 'text': 'this video, take a quiet moment and'}, {'start': '955.839', 'end': '960.600', 'text': 'reflect.  What caught your'}, {'start': '958.040', 'end': '963.120', 'text': 'attention the most?  It was the importance of'}, {'start': '960.600', 'end': '964.759', 'text': 'breathing.  The surprising link'}, {'start': '963.120', 'end': '967.519', 'text': 'between overstimulation and'}, {'start': '964.759', 'end': '969.240', 'text': 'long-term sensitivity, or perhaps the'}, {'start': '967.519', 'end': '971.959', 'text': 'reminder that your emotions'}, {'start': '969.240', 'end': '973.600', 'text': 'matter as much as your physical well-being.'}, {'start': '971.959', 'end': '976.199', 'text': 'Whatever part resonated'}, {'start': '973.600', 'end': '978.240', 'text': 'with you, remember this.  The way'}, {'start': '976.199', 'end': '980.240', 'text': 'we care for each other privately often reflects'}, {'start': '978.240', 'end': '982.880', 'text': 'how deeply we respect each other'}, {'start': '980.240', 'end': '985.079', 'text': 'overall.  At this stage of life, your'}, {'start': '982.880', 'end': '987.360', 'text': "body isn't failing, it's"}, {'start': '985.079', 'end': '989.440', 'text': 'evolving, asking for slower rhythms'}, {'start': '987.360', 'end': '991.880', 'text': ', a gentler touch, and'}, {'start': '989.440', 'end': '994.399', 'text': "more honest attention.  That's not a"}, {'start': '991.880', 'end': '996.360', 'text': "weakness, it's wisdom.  And when you"}, {'start': '994.399', 'end': '997.800', 'text': 'begin to treat your most'}, {'start': '996.360', 'end': '1000.360', 'text': 'personal rituals as moments of'}, {'start': '997.800', 'end': '1002.120', 'text': 'self-compassion, not just stimulation,'}, {'start': '1000.360', 'end': '1005.199', 'text': 'you create space for true'}, {'start': '1002.120', 'end': '1007.759', 'text': 'healing, not just momentary relief.   You'}, {'start': '1005.199', 'end': '1010.759', 'text': "don't need to change everything at once.   It"}, {'start': '1007.759', 'end': '1013.399', 'text': 'starts with a small adjustment.  Maybe you'}, {'start': '1010.759', 'end': '1015.759', 'text': 'slow down, maybe you breathe more'}, {'start': '1013.399', 'end': '1018.319', 'text': 'deeply, maybe you create a little more'}, {'start': '1015.759', 'end': '1020.560', 'text': 'emotional space before or after.'}, {'start': '1018.319', 'end': '1022.759', 'text': 'The more present you are with your body,'}, {'start': '1020.560', 'end': '1025.520', 'text': 'the more it will present itself to you with strength,'}, {'start': '1022.759', 'end': '1028.079', 'text': "clarity, and peace.  You've spent a lifetime"}, {'start': '1025.520', 'end': '1029.839', 'text': 'navigating the noise of the world.  Now is'}, {'start': '1028.079', 'end': '1032.319', 'text': 'your time to listen inward'}, {'start': '1029.839', 'end': '1034.559', 'text': 'carefully, with patience, with a kind'}, {'start': '1032.319', 'end': '1036.640', 'text': 'of confidence that says, "I\'m still'}, {'start': '1034.559', 'end': '1039.600', 'text': "here and I'm still worth showing up"}, {'start': '1036.640', 'end': '1042.880', 'text': 'for myself."  Thank you for joining us'}, {'start': '1039.600', 'end': '1044.959', 'text': 'today.  We would love to hear from you.  Leave a'}, {'start': '1042.880', 'end': '1047.079', 'text': 'comment below and share one thing'}, {'start': '1044.959', 'end': '1049.120', 'text': 'you learned today and how you plan to use it in'}, {'start': '1047.079', 'end': '1051.240', 'text': 'your life.  Your thoughts are'}, {'start': '1049.120', 'end': '1053.600', 'text': "important to us, so please don't"}, {'start': '1051.240', 'end': '1055.640', 'text': 'hesitate to share them.  Reading your'}, {'start': '1053.600', 'end': '1058.160', 'text': 'comments gives us great motivation and'}, {'start': '1055.640', 'end': '1060.200', 'text': 'encouragement.  If you enjoyed this video and'}, {'start': '1058.160', 'end': '1063.080', 'text': 'found it helpful, please'}, {'start': '1060.200', 'end': '1064.720', 'text': 'like, subscribe, and share.  Your support'}, {'start': '1063.080', 'end': '1067.360', 'text': 'helps us continue creating great'}, {'start': '1064.720', 'end': '1069.320', 'text': 'content to inform and inspire you.'}, {'start': '1067.360', 'end': '1072.120', 'text': 'Thanks for watching and we hope to see you in'}, {'start': '1069.320', 'end': '1072.120', 'text': 'the next video.'}]