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worked as a bricklayer and invested in real estate to become a millionaire
Tim’s podcasts.
The worst thing you can ever do is think that you know enough. Never stop learning. Ever.
My goal is to learn things once and use them forever.
“If you have a 10-year plan of how to get [somewhere], you should ask: Why can’t you do this in 6 months?” For purposes of illustration here, I might reword that to: “What might you do to accomplish your 10-year goals in the next 6 months, if you had a gun against your head?”
More than 80% of the interviewees have some form of daily mindfulness or meditation practice ► A surprising number of males (not females) over 45 never eat breakfast, or eat only the scantiest of fare (e.g., Laird Hamilton, here; Malcolm Gladwell, here; General Stanley McChrystal, here) ► Many use the ChiliPad device for cooling at bedtime ► Rave reviews of the books Sapiens, Poor Charlie’s Almanack, Influence, and Man’s Search for Meaning, among others ► The habit of listening to single songs on repeat for focus (here) ► Nearly everyone has done some form of “spec” work (completing projects
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Shay Carl’s journey from manual laborer to YouTube star to co-founder of a startup sold for nearly $1 billion
Siddhartha by Hermann Hesse is recommended by many guests in this book.
“I can think, I can wait, I can fast.”
“I can think” → Having good rules for decision-making, and having good questions you can ask yourself and others. “I can wait” → Being able to plan long-term, play the long game, and not misallocate your resources. “I can fast” → Being able to withstand difficulties and disaster. Training yourself to be uncommonly resilient and have a high pain tolerance.
House of Leaves by Mark Danielewski:
Hydrolyzed gelatin + beet root powder:
Rolling your foot on top of a golf ball on the floor to increase “hamstring” flexibility.
Sauna for endurance:
Dr. Patrick introduced me to using teeth for stem-cell banking. If you are having your wisdom teeth removed, or if your kids are losing their baby teeth (which have a particularly high concentration of dental pulp stem cells), consider using a company like StemSave or National Dental Pulp Laboratory to preserve them for later use.
QL Walk—An Unusual Warmup
“I like to promote mild to moderate ketosis for health and longevity, which is between 1 to 3 mmol.”
“If you don’t have cancer and you do a therapeutic fast 1 to 3 times per year, you could purge any precancerous cells that may be living in your body.” If you’re over the age of 40, cancer is one of the four types of diseases (see Dr. Peter Attia here) that will kill you with 80% certainty, so this seems like smart insurance. There is also evidence to suggest—skipping the scientific detail—that fasts of 3 days or longer can effectively “reboot” your immune system via stem cell–based regeneration. Dom suggests a 5-day fast 2 to 3 times per year.
Dom has done 7-day fasts before, while lecturing at the University of South Florida. On day 7, he went into class with his glucose between 35 and 45 mg/dL, and his ketones around 5 mmol. Then, before breaking the fast, he went to the gym and deadlifted 500 pounds for 10 reps, followed by 1 rep of 585 pounds.
I now aim for a 3-day fast once per month and a 5- to 7-day fast once per quarter. I would like to do one 14- to 30-day fast per year, but the logistics have proven too inconvenient. The longest fast I’ve done to date was 10 days. During that fast, I added vitamin C IVs and hyperbaric oxygen (2.4 ATA x 60 minutes) 3 times per week. I did DEXA body scans every 2 to 3 days for tracking and also consumed roughly 1.5 g of BCAAs upon waking and roughly 3 g of BCAAs intra-workout. After a 10-day fast, I had lost zero muscle mass. In contrast, I lost nearly 12 pounds of muscle in that first 7-day
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High protein and low fat doesn’t work. Your liver will convert excess amino acids into glucose and shut down ketogenesis. Fat as 70 to 85% of calories is required.
A chicken breast by itself will kick you out of ketosis, but a chicken breast cut up into a green leafy salad with a lot of olive oil, feta cheese, and some Bulletproof Coffee (for example) can keep you in ketosis.
Dom noticed that dairy can cause lipid profile issues (e.g., can spike LDL) and has started to minimize things like cream and cheese. I experienced the same. It’s easy to eat a disgusting amount of cheese to stay in keto. Consider coconut milk (Aroy-D Pure Coconut Milk) instead. Dom doesn’t worry about elevated LDL as long as other blood markers aren’t out of whack (high CRP, low HDL, etc.). From Dom: “The thing that I focus on most is triglycerides. If your triglycerides are elevated, that means your body is just not adapting to the ketogenic diet. Some people’s triglycerides are elevated
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A moderate amount—about 50 g—of chicken, beef, or fish. He uses the fattiest versions he can get and increases the protein in the salad to 70 to 80 g if he had a workout that
DOM’S GO-TO SUPPLEMENTS ► Quest Nutrition MCT Oil Powder and Quest Nutrition Coconut Oil Powder ► Kettle & Fire Bone Broth—2 to 3 times per week ► Idebenone “is another product that I take [400 mg] when I fly or before hard exercise. I think of idebenone as a version of coenzyme Q10. It’s more absorbable and gets to the mitochondria easier. It’s like a mitochondrial antioxidant.” ► Magnesium daily. “Magnesium citrate, magnesium chloride, and magnesium glycinate … When I started the ketogenic diet, I started getting cramps. Now that I’m supplementing, I don’t get any cramps…. If I had one go-to
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“Fasting before chemotherapy is definitely something that should be implemented in our oncology wards,” says Dom. He adds, “Fasting essentially slows (sometimes stops) rapidly dividing cells and triggers an ‘energetic crisis’ that makes cancer cells selectively vulnerable to chemo and radiation.” There are good studies to support
Cancer as a Metabolic Disease by Thomas Seyfried:
“The Gut Is Not Like Las Vegas: What Happens in the Gut Does Not Stay in the Gut,” presentation by Alessio Fasano
METFORMIN FOR LIFE EXTENSION
Metformin also dampens the signaling pathways associated with cancer growth proliferation. Rats with metastatic cancer in Dom’s studies have increased survival rates by 40 to 50%. It mimics calorie restriction and fasting in many respects.
Before I describe the exercise, I shall repeat my usual refrain: Don’t be stupid and hurt yourself, please. Use a very soft surface in case you face plant. Do a set of push-ups and end a few repetitions short of failure. Record the number. Rest at least 30 minutes. Do ~40 repetitions of the following breathing exercise: Max inhale (raise chest) and “let go” exhale (drop chest sharply). The let-go exhale can be thought of as a short “hah.” If you’re doing this correctly, after 20 to 30 reps you might feel loose, mild lightheadedness, and a little bit of tingling. The tingling is often felt in
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“Play! Play more. I feel like people are so serious, and it doesn’t take much for people to drop back into the wisdom of a childlike playfulness. If I had to prescribe two things to improve health and happiness in the world, it’d be movement and play. Because you can’t really play without moving, so they’re intertwined. “Treadmills kill your spirit. There are reasons and times to do treadmills, but if that is your only way of moving your body, you’re selling yourself short. There are much cooler ways to move your body, way more fun things, and I just happened to have the good fortune to learn
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#1—Up/Down Lie down on your side and use your arm to support your head. Keeping your legs straight, lift your top leg and lower it, keeping your foot internally rotated as described above. Don’t lift the foot very high. The max angle at your crotch should not exceed 30 degrees. Higher reduces the tension and defeats the purpose. For exercises #2–4, maintain a roughly 12-inch distance between your ankles at the bottom. Maximize tension on the glute medius and only move your leg in a horizontal plane. Ensure the ankle doesn’t dip when kicking behind you, for instance. In the first 1 or 2
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“There is value in exercise, though, and I think that the most important type of exercise, especially in terms of bang for your buck, is going to be really high-intensity, heavy strength training. Strength training aids everything from glucose disposal and metabolic health to mitochondrial density and orthopedic stability.
“Success is: Do your kids remember you for being the best dad? Not the dad who gave them everything, but will they be able to tell you anything one day? Will they able to call you out of the blue, any day, no matter what? Are you the first person they want to ask for advice? And
“We want to judge things as good or bad…. So, there’s this idea that inflammation is bad, [thus the opposite] is good. High cholesterol bad, low cholesterol good. [But] you have to understand what blood testing actually represents. First of all, it’s a snapshot. It’s a moment in time, and we’re not an object, we’re a process.”
blood testing actually represents. First of all, it’s a snapshot. It’s a moment in time, and we’re not an object, we’re a process.”
“The rule is: The basics are the basics, and you can’t beat the basics.” “What you put in your mouth is a stressor, and what you say—what comes out of your mouth—is also a stressor.”
“The most important thing I’ve learned about nutrition is you need to deserve your carbs … to deserve [hundreds of kcal of carbs] post-exercise, you need to be sub-10% body fat. And the quickest way to know if you have sub-10 body fat as a male is: Can I see the lineal alba [vertical separation] on your abs? In other words, can I see all ab rows? One ab row doesn’t count; you’ve got to see them all. In other words, you have to have penis skin on your abs.”
“A good strength coach should get a female, no matter what her body fat is, to be able to do 12 chin-ups in 12 weeks.”
some type of wild meat (typically pan fried in Meyenberg goat butter), nuts, and sometimes berries or avocados:
I don’t negotiate on that. For me, I either have meat, fish, or seafood and some nuts.”
“I’m intolerant to navy beans! Egg whites, too!” Such results don’t necessarily mean you have genetics that disallow these foods. There’s a decent likelihood that A) you’ve simply been consuming too much of the same food and provoked a correctable autoimmune response, or B) the lab has made an error.
Vary your food sources and confirm any scary test results with a second test.
gotu kola that—I learned this from Dr. Mauro Di Pasquale, who was one of my early mentors—will get rid of what we call unnecessary scar tissue or unnecessary connective tissue.
Charles recommends checking these biomarkers every 8 weeks: Morning (fasting) insulin Morning (fasting) glucose: “One thing I insist on is that they always [do this test] exactly 12 hours after the last bite. Why? Because I want pre- and post-measures that are valid. Your morning glucose could be all over the place because you fasted an extra 2 hours, and it’s not valid.”
HbA1c (usually read as “hemoglobin A1c”): “They say that, basically, you age at the rate you produce insulin. HbA1c will tell me what was the average insulin over the last 3 months…. I’ve found over the years that, actually, the amount of magnesium, supplemental magnesium, you consume, is the fastest way to drop that value. So magnesium is probably one of the best anti-aging minerals.”
“I think the best magnesium out there is magnesium threonate,
ON GOOD DOCTORS “The length of time they spend with you on your first visit is probably your best indicator [of their quality].”
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