“Short life advice from the best in the world” is a very fitting subtitle. Tim Ferriss has indeed contacted best in the world and asked them a roster of specially designed questions. They came back with surprising, wise and quirky answers.
The array of personalities presented on these pages is immensely diverse and that makes it so much easier to find gold nuggets for every stage of life and every field. I would definitely recommend the book to a motivated college graduate about to enter a „real world”. Especially because Tim asked specifically for advice for those folks!
Contrary to Tools of Titans, it is hard for me to tease out common themes. Let my highlights speak for themselves.
Ah, one very common theme:
There are many definitions of success. Don’t let someone else’s ambition guide you through life.
My Kindle Highlights
In my experience, going from 1x to 10x, from 10x to 100x, and from 100x to (when Lady Luck really smiles) 1000x returns in various areas has been a product of better questions.
Often, all that stands between you and what you want is a better set of questions.
an easier search query (easier to recall),
success can usually be measured by the number of uncomfortable conversations we are willing to have, and by the number of uncomfortable actions we are willing to take.
What would it look like if it were easy?
If I were the security professional tasked with protecting me from bogus, sociopathic, and clueless asks, which ones would I screen and dump into the trash? That has helped a lot.
I do not believe in work-life balance. I believe that if you view your work as a calling, it is a labor of love rather than laborious.
If you are doing something you love, you don’t want work-life balance.
Suffering is a moment of clarity, when you can no longer deny the truth of a situation and are forced into uncomfortable change.
say and why? “Desire is a contract that you make with yourself to be unhappy until you get what you want.”
The Rational Optimist
FINIS swim paddles (under $20; hat
The best advice is more like, “I can’t answer your question, but this might be a good way for you to think about it.”
“What would you do if you weren’t afraid?”
Nonviolent Communication by Marshall Rosenberg.
The Making of the Atomic Bomb by Richard Rhodes
The Baroque Cycle
The best skill is to be able to communicate efficiently both in writing and speaking.
But my favorite concoction, which I created three years ago, is a medley of cabbage, onion, avocado, and pear. It’s incredibly delicious, extremely healthy, and fast to prepare.
The first sign of negativity, for me, is irritation. When I recognize it, right away I save myself and my loved ones a lot of emotional pain by taking time alone. Breathing deeply helps. In between breaths, I have time to slow down and see the thoughts running through my mind as well as see the other person in front of me. I say no to blame, no to complaints, and no to gossip. I also teach my daughter these three rules. If I have nothing positive to say, I don’t say anything. It makes my life easier and happier.
backpack [Incase City Collection].
Hearos Xtreme Protection NRR 33 work best and are the most comfortable. If you really want to go to extremes to also control light, Lonfrote Deep Molded Sleep Mask is the best for airplanes or anywhere else.
I think moving away from my hometown was one of the most fruitful things I ever did. We can’t help but define ourselves in terms of how others see us. So being around nothing but new people allowed me to define myself anew. I’ve since moved back, but the growth I got out of living away was huge.
probably understanding how to interpret things that other people are saying in situations where their goals do not fully align with yours. A
“What policy was I following that produced this bad outcome, and do I still expect that policy to give the best results overall, occasional bad outcomes notwithstanding?” If yes, then carry on!
Thinking in Bets: Making Smarter Decisions When You Don’t Have All the Facts, focuses on strategies for great decision-making.
Man’s Search for Meaning by Viktor Frankl.
Always take the time to acknowledge people—and not just when you know you have something to gain. If you show interest in them, they will be interested in you. People react to kindness with kindness, to respect with respect. Relationships
“It is amazing what you can accomplish if you do not care who gets the credit.”—Harry Truman
Whenever I am trying to decide whether to accept an invitation, I just pretend it is going to happen tomorrow morning. It is easy to say yes to something happening six months from now, but it has to be super fantastic to get me to go tomorrow morning.
The Happiest Baby on the Block by Harvey Karp. If you want to be a hands-on parent and also have some version of a career, this book is gold.
I decided that I was going to live my life in three parts—one-third for my business, one-third for my family, one-third for myself.
The Scientist in the Crib by Alison Gopnik. I give this to any fellow geek about to have their first child.
Raising for Effective Giving, a fundraising organization that raises money for the world’s most cost-effective and globally impactful charities.
Map and Territory
I write down my goals on my bathroom mirror. I’ve done it with my target body weight, to how much I want to bench, etc. By writing it down every single day, it turns those dreams into obtainable goals.
disagreements, and recording all meetings. His estimated net worth is nearly $17 billion. Along with Bill Gates and
“Is what I am doing right now aligned with my life’s calling?”
Don’t be afraid to ask a question, don’t be afraid to sound stupid.
I’ve gotten better at telling my brain “no” when it wants to relate to conversation with a “bigger” story. What I mean is, somebody might be telling me a story about an experience they had, while I have a related story that sounds even bigger or more dramatic than theirs. Rather than wait for a moment to jump in with mine, I’ll just let that desire go and ask them more questions about their experience. What I’ve discovered is incredible: the loss of the opportunity to possibly impress someone is far outweighed by what I learn when I ask more questions.
“It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”
task, you must do something extraordinary. I have found that my absolute best is the best possible outcome. That is a “win.” To do your best may sound easy, but it is anything but. It requires everything you’ve got . . . and no less. The beauty of it is that it is totally within your control. You can always give your absolute best effort regardless of physical state or circumstances. That, to me, is always a win.
Imago Dialogue, created by Dr. Harville Hendrix and Dr. Helen LaKelly Hunt. It’s a structured way to talk with your spouse or significant other,
I aim for six to ten reps ranging from 70 to 85 percent of my one-rep max. Then, I’ll do three or four supersets of either (a) 15 to 20 reps of pull-ups and dips, (b) ten reps of bicep curls and tricep extensions, or (c) ten reps of shoulder presses, lateral raises, and front raises. Last, I’ll do my core workout, which includes either (a) four sets of one-minute planks alternated with four sets of sit-ups, leg raises, suitcases, and bicycles or (b) one set each of sit-ups, planks, side planks, and ball knee tucks followed by three sets of side bends.
In 2016, I started doing New Month Resolutions [as opposed to New Year Resolutions]. Here’s some of what I did:
“If you only engage with people about problems, pretty soon, you’ll become the problem for them,”
But I do want to get that culty Japanese journal that all the designers use, a Hobonichi Techo.
Bucky neck pillow
up saying the same things over and over. Thinking of things that made me happy helps me put aside all the baggage I’ve packed throughout the day,
The culture at WWE is a “can do” or “yes” environment.
iMask Sleep Eye Mask
Being on the road, you deal with lots of traveling that can bog you down, and a lot of bad food options, which means you can’t control all the variables around you. At home, you would have your juice spot, your gym, and your market where you can shop every day, so you can eat the right foods and keep your life in balance. One thing that I do on the road is “Aoki Bootcamp,” which utilizes accountability between the people I travel with to meet a certain goal every single day. We set a certain number of repetitions to complete each day, such as push-ups, sit-ups, etc., and even have a WhatsApp group chat to show evidence that we did the workouts. Beyond exercise, it also crosses into food, because it is not just about the workout you do but also about your diet. We have a list of foods that we can’t eat, and if you eat them, then you have to add 15 more repetitions to your workout to account for it. So, each day, we do our best to eat properly and exercise and meet these goals. That’s the underlying philosophy of Aoki Bootcamp: to use group accountability to meet these goals for food, nutrition, and workouts.
Writing out the distractions list was a real game changer and what finally made the concept of a Premack work for me. Makes it all so fácil.
I’m rarely too busy, if you can keep the right attitude about it, which is, “I can definitely say I am living my life to the fullest.”
It was called Nine Gates Mystery School.
The Wisdom of the Enneagram
Honor your moods not by forcing a different reality, but by just letting them be.
Then I have a one- to two-minute, three-step process: I spend about 15 to 30 seconds affirming that it’s natural to feel this discomfort. I may have a big talk coming up or a deadline. You are supposed to be scared when you’re doing big things—okay? Acknowledging this can be life-changing. I spend the next 15 to 30 seconds being curious about what my current relationship is with that discomfort. If the anxiety seems out of proportion to the situation, or if it seems irrational in any way, that means I’ve been ignoring fear and thus it’s starting to speak louder or act out. If this is the case, I give it my full attention then, and ask what it’s been trying to say to me that I haven’t acknowledged (e.g., “Write a new speech; the one you have sucks.” Or, “You forgot to call your mother”). Being such a great advisor, I use this time with fear to juice its knowledge like you would juice an orange. Then, I spend as long as it takes to feel it. Now, this is important: I don’t try to get rid of it. That is not what this is about, because that would be disrespectful to fear. The key is to feel the feeling by spending some time with it, like you would with your dog, friend, or lover. I usually do this for about 30 to 60 seconds. After which, fear, feeling acknowledged and heard, often dissipates.
The power broker in your life is the voice that no one ever hears. How well you revisit the tone and content of your private voice is what determines the quality of your life. It is the master storyteller, and the stories we tell ourselves are our reality.
focus on what’s in front of you, design great days to create a great life, and try not to make the same mistake twice.
I wouldn’t say “Wealthy” part is about amassing capital – it’s rather about creating impact on the world and executing successful enterprises. The money usually follows though.
As in Daily Rituals, successful people presented in Tools of Titans provide vastly varied recipes for success. Contrary to Healthy part, where advice was somewhat consistent, it is hard to tease out common threads here. The success comes in any size and shape and shape, which is probably the logic behind “Who is the most succesful person that comes to mind” question.
What resonates with me
“Standard pace is for chums” – Derek Sivers.
Chris Sacca dresses in Cowboy Shirts (VintageWesternWear.com) and lives in rural Truckee, where he invites the people he makes business with (kinda similar to Ryan Holiday who lives in a ranch near Austin – few hours away from all the hustle in a nice place)
“Everhything you call Life was made up by people no smarter than you” – Marc Andressen
“Its not what you know, its what you do consistently” – Derek Sivers
Business models can be simple. You can charge similar to competitors
If it’s not a “HELL YES”, its a no (what is my hell yes ?)
Treat life a series of experiments – D Sivers
We are what we pretend to be
“It just requires you to give lots of damns, which not enough people do” – about making great services -Alexis Ohanian
Task: Improve a notification email from your business
Most superheros are nothing of the sort.
Getting upset wont help things -ma.tt
Casey Neistat: Success defined as how little time can you spend doing what you hate
Give the mind an overnight task
“You are more powerful than you think you are. Act accordingly.” – Seth Godin
Be a meaningful specific instead of wandering generality – Seth Godin
Josh waitzkin recommends a habit of writing 10 ideas each morning in a notebook
The world doesn’t need your explanation for no.
Don’t be afraid to do something you are not qualified to do – Dan Carlin
Make commitments in high energy state so its hard back out when you are in low energy state
Business I want to create
Push something downhill if you can – Seth Godin
What is the smallest footprint i can get away with ?
You should only start a business if people specifically ask you to – Derek Sivers
If you cant be first in a category, set up a category you can be first in. Forget brands, think categories
You just need to create a great experience and charge enough
Sales cure all
A problem is a terrible thing to waste
Sweet and Sour summers – his parents made him work in a “sweet” internship and then very grueling work. He laerned the difference fast.
If you spend 2 hours a day without an electronic device, look your kid in the eye, talking to them and solving interesting problems, you will raise a different kid that someone who doesent do that – Seth Godin
Making a flaw into an asset
Schwarzenegger distinct accent made him great for Terminator, he wanted to keep the accent, that’s why he went with accent reduction instead of accent removal class
Just copyright your faults – Dan Carlin had a very big amplitude between loud and quiet in radio
I’d disagree on fixing weaknesses as a primary investment (or life) strategy. All of my biggest wins have come from leveraging strengths instead of fixing weaknesses. Don’t push a boulder uphill just because you can.
Tony Robbins says that quality of your questions is the quality of your life
Who is the third person that comes to mind? What makes them more succesfull than the first person?
Ricardo semler asks WHY 3 times
Peter Thiel: Why cant you do your 10-year plan in 6 months?
What is problem do you face every day that nobody has solved yet?
Are you starting with a big share of small market?
Have you identified unique opportunity that others dont see?
Do you have a wae to create AND deliver the product?
What am I embarassed to be struggling with? And what am I doing about it?
What interesting thing are you working on? Why is that interesting to you? Is anyone else thinking about this?
If you had 100 millions, what would you build that would have no value in copying?
I don’t understand. Can you explain this to me?
Are you doing something you are uniquely capable of? Something you were placed on earth to do?
My Kindle highlights
Which of those did you assign yourself, and which of those are you doing to please someone else? Your inbox is a to-do list to which anyone in the world can add an action item.
and figure out how to be helpful. If people wonder why you’re there, just start taking notes. Read
“It also saved me a lot of time thinking about what to wear and a lot of money that would’ve been wasted on suits.”
“Experience often deeply embeds the assumptions that need to be questioned in the first place.
“We call our test ‘What do the nerds do on nights and weekends?’
“Strong Views, Loosely Held”
“Smart people should make things.”
everything around you that you call ‘life’ was made up by people that were no smarter than you.
“To do original work: It’s not necessary to know something nobody else knows. It is necessary to believe something few other people believe.”
“‘Far more money has been lost by investors trying to anticipate corrections, than has been lost in corrections themselves.’—Peter Lynch”
I benefited from [a magic decade] and I became a millionaire from my real estate investments. That was before my career took off in show business and acting, which was after Conan the Barbarian.”
Arnold was able to use his biggest “flaws” as his biggest assets,
Arnold’s Most Personally Profitable Film Was . . . Twins?
of Anything You Want,
options. The best plan is the one that lets you change your plans.”
“Own as little as possible”
‘When you think of the word “successful,” who’s the third person that comes to mind? Why are they actually more successful than the first person that came to mind?’
Ricardo Semler, CEO and majority owner of the Brazil-based Semco Partners, practices asking “Why?” three times.
The Standard Pace Is for Chumps
I’m gonna make it $35, that will let me give anyone a discount any time they ask.
That was my entire business model, generated in 5 minutes by walking down to the local record store and asking what they do.”
Success—If It’s Not a “Hell, Yes!” It’s a “No”
Take 45 Minutes Instead of 43—Is Your Red Face Worth
average. I believe the movie Scott Pilgrim vs. the World is a masterpiece.
‘We are whatever we pretend to be.’”
After a few months, that felt really incongruent with my mission to make people smile.
‘Give me an example of something that you’ve built into your product or your service that you’re especially proud
“Wow . . . if you can inject this life into your software, into the copy, into the whatever, you can connect with people.”
few years of programming expertise. It just requires you to gives lots of damns, which not enough people do.”
Improve a notification email from your business (e.g., subscription confirmation, order confirmation, whatever):
“What are you doing that the world doesn’t realize is a really big fucking deal?”
Most “superheroes” are nothing of the sort. They’re weird, neurotic creatures who do big things DESPITE lots of self-defeating
rule: What you do is more important than how you do everything else, and doing something well does not make it important.
Being busy is a form of laziness
“When I write, I feel like an armless, legless man with a crayon in his mouth.”
“getting upset won’t help things.”
“I have a meeting and I spend 10 minutes looking for my wallet because I just stuck it someplace. It’s in the fridge or something. I don’t know. I’m always losing something. Actually, I lost one of our initial investment
“The Tail End” by Tim Urban on the Wait But Why blog—if you only read one article this month,
“And the McDonalds sweet and sour sauce is not like sweet and sour sauce anywhere else in the world.
Life is always happening for us, not to us. It’s our job to find out where the benefit
Stressed’ is the achiever word for ‘fear.’”
“Priming” my state is often as simple as doing 5 to 10 push-ups or getting 20 minutes of sun exposure
Even though I do my most intense exercise at night, I’ve started doing 1–2 minutes of calisthenics—or kettlebell swings (see Justin Boreta, page 356)—in the morning to set my state for the day.
“And, as I’ve always said, there’s no excuse not to do 10 minutes. If you don’t have 10 minutes, you don’t have a life.” This reminded
Asymmetrical risks and rewards:
What’s the Most Outrageous Thing You Can Do?
[Happiness]It’s how little time you spend doing what you hate.
“Once we get those muddy, maddening, confusing thoughts [nebulous worries, jitters, and preoccupations] on the page, we face our day with clearer eyes.”
I’m just caging my monkey mind on paper so I can get on with my fucking day.
Why can’t you do this in 6 months?
What I prefer over trends is a sense of mission. That you are working on a unique problem that people are not solving elsewhere.
There is something very odd about a society where the most talented people all get tracked toward the same elite colleges, where they end up studying the same small number of subjects and going into the same small number of careers.
“I don’t like the word ‘education’ because it is such an extraordinary abstraction. I’m very much in favor of learning. I’m much more skeptical of credentialing or the abstraction called ‘education.’
“You are more powerful than you think you are. Act accordingly.”
“Trust and attention—these are the scarce items in a post-scarcity world.”
“If a narrative isn’t working, well then, really, why are you using it? The narrative isn’t done to you; the narrative is something that you choose.
tell ten people, show ten people, share it with ten people; ten people who already trust you and already like you. If they don’t tell anybody else, it’s not that good and you should start over.
smallest possible footprint I can get away with? What is the smallest possible project that is worth my time?
“What am I embarrassed to be struggling with? And what am I doing about it?”
10 old ideas I can make new 10 ridiculous things I would invent (e.g., the smart toilet) 10 books I can write (The Choose Yourself Guide to an Alternative Education, etc). 10 business ideas for Google/Amazon/Twitter/etc. 10 people I can send ideas to 10 podcast ideas or videos I can shoot (e.g., Lunch with James, a video podcast where I just have lunch with people over Skype and we chat) 10 industries where I can remove the middleman 10 things I disagree with that everyone else assumes is religion (college, home ownership, voting, doctors, etc.) 10 ways to take old posts of mine and make books out of them 10 people I want to be friends with (then figure out the first step to contact them) 10 things I learned yesterday 10 things I can do differently today 10 ways I can save time 10 things I learned from X, where X is someone I’ve recently spoken with or read a book by or about. I’ve written posts on this about the Beatles, Mick Jagger, Steve Jobs, Charles Bukowski, the Dalai Lama, Superman, Freakonomics, etc. 10 things I’m interested in getting better at (and then 10 ways I can get better at each one) 10 things I was interested in as a kid that might be fun to explore now (Like, maybe I can write that “Son of Dr. Strange” comic I’ve always been planning. And now I need 10 plot ideas.) 10 ways I might try to solve a problem I have This has saved me with the IRS countless times. Unfortunately, the Department of Motor Vehicles is impervious to my superpowers.
Scott’s short blog post “The Day You Became a Better Writer”
Scott believes there are six elements of humor: naughty, clever, cute, bizarre, mean, and recognizable.
I’m going to try my best, and I’m going to go home, and my family’s there.
Andre’s autobiography, Open.
It’s usually two goals. It’s something very serious and something funny, something stupid.”
Shaun got the Rolling Stone cover wearing the American flag pants.
If you can’t be first in a category, set up a new category you can be first in.
Forget the brand. Think categories.
don’t be afraid to do something you’re not qualified to do.”
Getting Everything You Can Out of All You’ve Got,
[TF: This will blow your mind. Go to any Kickstarter project, click on Share, and pick a social network, like Twitter. A pre-populated tweet will appear with a shortlink. Copy and paste the link alone into a new tab, add + to the end, and hit Return. Voilà.]
To discover the top referral sources, we gave our VA a list of Kickstarter projects similar to ours and asked her to list the referrers for each project.
Find 10 Kickstarter projects similar to yours, and for each, do the following: Right-click and save-to-desktop 2 to 3 images. Drag and drop each image file from your desktop into the Google Images search bar. Review blogs listed on the results page to see which might be relevant to your project.
Stephen Hawking actually has the best quote on this and also [a] legitimate story. . . . [He] has the right to complain probably more than anybody. He says that, ‘When you complain, nobody wants to help you,’
If you spend your time focusing on the things that are wrong, and that’s what you express and project to people you know, you don’t become a source of growth for people, you become a source of destruction for people.
Snow Crash and Cryptonomicon.
The Diamond Age
“What interesting thing are you working on? Why is that interesting to you? What’s surprising about that? Is anybody else thinking about this?”
“If you had $100 million, what would you build that would have no value to others in copying?”
‘What context does this person even have, and have I provided appropriate context?’ . .
Am I basically being unfair because I’m operating from a greater set of information?’”
out-of-print book on thermodynamics called The Second Law.
Think and Grow Rich, Who Moved My Cheese?, Blue Ocean Strategy, Invisible Selling Machine, The Richest Man in Babylon, and Genghis Khan and the Making of the Modern World.
ASUS RT-AC87U Wireless-AC2400
“There was one [problem in an assignment] that was called Giramacristo’s Puzzle. I made that word up beforehand. I made sure there was no such thing on Google. I made a website that had the right solution, but it recorded everybody’s IP address.
TF: This week, try experimenting with saying “I don’t understand. Can you explain that to me?” more often.
“Do people you respect or care about leave hateful comments on the Internet?” (No.) “Do you really want to engage with people who have infinite time on their hands?” (No.)
“A problem is a terrible thing to waste.”
The world’s biggest problems are the world’s biggest business opportunities.”
I’m going to call it the ‘XPRIZE’ because I had no idea who was going to put up the $10 million. The ‘X’ was going to represent the name of the person who would eventually put up the money, as a variable to be replaced.
Start with Why
Peter’s Laws Peter has a set of rules that guide his life.
“I like to make promises that I’m not sure I can keep and then figure out how to keep them. I think you can will things into happening by just committing to them sometimes. . .
When possible, always give the money to charity, as it allows you to interact with people well above your pay grade.
Make commitments in a high-energy state so that you can’t back out when you’re in a low-energy state.
Are You Doing What You’re Uniquely Capable of, What You Feel Placed Here on Earth to Do? Can You Be Replaced?
If I’m not saying “HELL YEAH!” about something, then I say no.
but I’d disagree on fixing weaknesses as a primary investment (or life) strategy. All of my biggest wins have come from leveraging strengths instead of fixing weaknesses.
Don’t push a boulder uphill just because you can.
In the midst of overwhelm, is life not showing me exactly what I should subtract?
Magnesium citrate, magnesium chloride, and magnesium glycinate
Natural calm / NOW
600 to 800 mg/day
1g daily for 12 weeks
Fun tidbits of interest to me
For stretch marks: Charles Poliquin recommends Gotu cola bioabsorbable cream or Gaia Herbs Gotu Kola Leaf liquid extract per day,
Anything more than 5 reps is bodybuilding. – Pavel Tsatrouline
“Calm Is Contagious” – Pavel Tsatsouline
Kelly Starrett drops a small pinch of salt in his water when he can.
Triple Hfor Jetlag: the second we checked in, I’d ask them: ‘Is the gym open? Can I go train?’ Even if it was to get on a bike and ride for 15 minutes to reset things. I learned early that it seemed any time I did that, I didn’t get jet lag.” TF: This absolutely seems to work, even if done at 1 a.m. and for 3 to 5 minutes. I don’t know the physiological mechanism, but I use it.
For Better sleep
Have trouble getting to sleep? Try 10 minutes of Tetris. Recent research has demonstrated that Tetris—or Candy Crush Saga or Bejeweled—can help overwrite negative visualization, which has applications for addiction ( Jane McGonigal )
Acro Basing for better sleep
Yogi Soothing Caramel Bedtime Tea
California poppy extract
Sleep Master sleep mask
Kelly Starret recommends smashing gut for downregulation before sleep – he uses rumble roller
“Two 20-minute sauna sessions at 80°C (176°F) separated by a 30-minute cooling period elevated growth hormone levels two-fold over baseline.
“Fasting before chemotherapy is definitely something that should be implemented in our oncology wards,”
“Flotation therapy,” in simple terms, is floating in a roughly 98.6°F hot tub with a lid over it. It’s completely dark, there is no sound, and there are 800 to 1,200 pounds of Epsom salt in the water to make you float on the surface, feeling weightless. It can be thought of as a sensory-deprivation tank. Dan suggests you start with 2 to 3 floats inside of 1 month.
Rhonda Patrick recommends storing Stem Cells from wisdom / baby teeth. For $125 / year ( StemSave / National Dental Pulp Lab ) you can bank your stem cells for when you really need id.
Dom D’agostino – in case of rapid onset cancer:
Before Chemo – important
start low until GI distress, dial back – 1500-3000 mg for most folk
Cold is a great purifying force (Wim Hof, Tony Robbins, Laird Hamilton)
Last 30-60 seconds of shower (Naval Ravikant, Josh Waitzkin, TF)
Pavel Tsatsouline: “When in doubt, train your grip and core” – Grip is a power generator (“irraadiation”) – that’s why strong handshake is so important?
Kelly Starrett: “Zero Drop” shoes for good posture
Wim Hof Method
Wim Hof (“the Iceman” ) is a guy who climbed Everest in shorts. He claims (and a lot of research supports it) that proper conscious Oxygenating can activate Immune system and allow for cold exposure.
Let go (short “hah”)
After 20-30, tingling
Continue up to 40
Pushups up to failure
Rest 30 mins
Many TF guests are toting benefits of Ketogenic Diet. Ketogenic diet means that organism is using Ketones instead of glucose.
Why Consider Ketosis or Supplemental Ketones?
Fat loss and body recomposition
Potent anti-cancer effects
Better use of oxygen: Dom can hold his breath for two times his normal duration when in deep ketosis (2 minutes → 4 minutes). I (TF) observed the same. Essentially, you can derive more energy per oxygen molecule with ketone metabolism. This oxygen utilization advantage is why some elite cyclists are experimenting with keto. This also helps performance at high altitudes, if you’re going from sea level to mountains, for instance.
Maintain or increase strength: In a study with 12 subjects, Dom demonstrated that even advanced weight lifters could maintain or increase strength, performance, and hypertrophy after 2 weeks of keto-adaptation, consuming 75 to 80% of calories from fat (supplemented with MCT and coconut oils) and restricting carbohydrates to 22 to 25 g per day. Ketones have an anti-catabolic protein-sparing and anti-inflammatory effect.
Basically, you need to do 2-3 day fast to get to Ketosis, and then: Once You’re in Keto, How Can You Keep It Going Without Fasting? The short answer is: Eat a boatload of fat (~1.5 to 2.5 g per kilogram of body weight),
Mild to moderate ketosis for health and longevity, which is between 1 to 3 mmol.” TF: These levels help protect DNA from damage, among other benefits.
I now aim for a 3-day fast once per month and a 5- to 7-day fast once per quarter.
First, I allowed trace amounts of BCAAs and 300 to 500 calories of pure fat per day on my “fast.”
On Friday (and Saturday if needed), drink some caffeine and prepare to WALK. Be out the door no later than 30 minutes after waking. I grab a cold liter of water or Smartwater out of my fridge, add a dash of pure, unsweetened lemon juice to attenuate boredom, add a few pinches of salt to prevent misery/headaches/cramping, and head out. I sip this as I walk and make phone calls. Podcasts also work. Once you finish your water, fill it up or buy another. Add a little salt, keep walking, and keep drinking. It’s brisk walking—NOT intense exercise—and constant hydration that are key. I have friends who’ve tried running or high-intensity weight training instead, and it does not work for reasons I won’t bore you with. I told them, “Try brisk walking and tons of water for 3 to 4 hours. I bet you’ll be at 0.7 mmol the next morning.” One of them texted me the next morning: “Holy shit. 0.7 mmol.” Each day of fasting, feel free to consume exogenous ketones or fat (e.g., coconut oil in tea or coffee) as you like, up to 4 tablespoons. I will often reward myself at the end of each fasting afternoon with an iced coffee with a bit of coconut cream in it. Truth be told, I will sometimes allow myself a SeaSnax packet of nori sheets. Oooh, the decadence. Break your fast on Sunday night. Enjoy it. For a 14-day or longer fast, you need to think about refeeding carefully. But for a 3-day fast, I don’t think what you eat matters much. I’ve done steak, I’ve done salads, I’ve done greasy burritos. Evolutionarily, it makes no sense that a starving hominid would need to find shredded cabbage or some such nonsense to save himself from death. Eat what you find to eat.
Slow Carb diet
Slow Carb diet is a low-carbohydrate diet designed for Fat Loss in 4 Hour Body
The few same meals
Dont drink callories
Dont eat fruit
Measure progerss in body fat percentage
Go nuts on faturday
Tower behing back, raise
Feet elevated, so that bulk of weitght is in upper body
One arm Turkish Getup
Squat with torso up right -KS
Jefferson Curl (J-Curl)
Tuck chin to chest
Slowly, one vertibrae at a time
Box when you are flexible enough
Ag Walks with Rear Support
Aim for 5 min total movement
TF recommends using furniture sliders for this
1 to 4 inches raise legs
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 the hands first.
Thoracic Bridge: Elevate your feet enough to feel the bulk of the stretch in the upper back and shoulders, not the lower back. The feet might be 3+ feet off the ground. Ensure you can concentrate on straightening your arms (and legs
One arm swing
Deadlift from effortless superhuman
Deadlift to your knees, drop
2+3 sets, followed by plyometrics
5 min rest
Totally by coincidence this practice found its way to my life at a similar moment to TFs encounter with this practice.
We were at a meetup in Mexico and while staying at a glamping retreat, we had free acroyoga crash course. It was amazing!