Book: Tools of Titans – Wise

Tools of Titans” is a summary of Tim Ferris’s amazingly popular podcast. The caliber of people presented there is spectacular and the depth of knowledge amazing. I let myself split my book summary similarly to how TF has split it:

„Wise” part is pretty cohesive with „Wealthy”. Honestly, only after reviewing these notes I can see that this division is pretty arbitrary and TF really wanted to create a homage to Benjamin Franklins “Healthy, Wealthy & Wise”

Great questions, continued

  • what would I tell my 25-year-old self?’
  • ‘What are actually my ultimate goals in life, and how can I optimize toward them?’
  • [when we judge someone to be angry/bad] ‘Has this person slept? Have they eaten? Is somebody else bugging them?’
  • Talk to people about a thing they didn’t think they were going to talk about.
  • ‘When I had the opportunity, did I choose courage over comfort?
  • “Did I spend today chasing mice or hunting antelope?”
  • What do I spend a silly amount of money on? How might I scratch my own itch?
  • What are the worst things that could happen?
  • Is this the most audacious endeavor I can possibly conceive of?

Just be yourself – ( Making flaw into an asset continued )

I realy believe that good and bed are often entanged and once yoi get rid of the bad you loose good too.

  • It pays to write what you know.
  • it is so much less work just to be yourself.”
  • “Be yourself. Everyone else is taken”:
  • Tell the Truth. It’s the Easiest Thing to Remember

Ego is the enemy

As Ryan Holiday has put it, Ego is indeed the enemy. Most of our problems stem from the fact that we overfocus on ourselves.

  • Robbins: “Focus on me = suffering”
  • when you’re standing at the edge of your horizon, at death’s door, you can be much more in tune with the cosmos.”
  • Definitions of success are widely varied

My clippings

  • when you’re standing at the edge of your horizon, at death’s door, you can be much more in tune with the cosmos.”
  • What bullshit excuses do you have for not going after whatever it is that you want?
  • To “fix” someone’s problem, you very often just need to empathically listen to them.
  • don’t encourage more incompetence by rewarding it.
  • It always, always shows in the work when you resent it.
  • “What’s very fortunate, beautiful, wonderful, and also, in a weird way, tragic about modern society, is that crisis has been removed.
  • “The future is already here—it’s just unevenly distributed.”—William Gibson
  • code to, The Glitch Mob, and Infected Mushroom.
  • BlockBlock on OS X,
  • Gates of Fire, by Steven Pressfield.
  • what would I tell my 25-year-old self?’
  • the definition of success is being cool with your parents, your grandparents [if still alive], and your kids. Being able to navigate the difficult task of dealing with each other as human beings.”
  • ‘What are actually my ultimate goals in life, and how can I optimize toward them?’
  • Tony Robins Dickensian process
    • What has each belief cost you in the past, and what has it cost people you’ve loved in the past? What have you lost because of this belief? See it, hear it, feel it.
    • What is each costing you and people you care about in the present? See it, hear it, feel it.
    • What will each cost you and people you care about 1, 3, 5, and 10 years from now? See it, hear it, feel it.
  • In a world of distraction, single-tasking is a superpower.
  • afraid of, what I’m ashamed of, who I’m pretending to be, who I really am, where I am versus where I thought I’d be. . . . If you watched yourself from afar, if you met yourself, what would you say to yourself?
  • ‘Has this person slept? Have they eaten? Is somebody else bugging them?’
  • it: I am not busy. I am the laziest ambitious person I know.
  • And nature is still technically free, even if human beings have tried to make access to it expensive.
  • Cocktail Techniques by Kazuo Uyeda
  • Write about a time when you realized you were mistaken. Write about a lesson you learned the hard way. Write about a time you were inappropriately dressed for the occasion. Write about something you lost that you’ll never get back. Write about a time when you knew you’d done the right thing. Write about something you don’t remember. Write about your darkest teacher. Write about a memory of a physical injury. Write about when you knew it was over. Write about being loved. Write about what you were really thinking. Write about how you found your way back. Write about the kindness of strangers. Write about why you could not do it. Write about why you did. Spirit animal: Jaguar
  • “What is it that they can’t afford to say or think?”
  • It pays to write what you know.
  • it is so much less work just to be yourself.”
  • “Cynicism is a disease that robs people of the gift of life.”
  • “Be yourself. Everyone else is taken”:
  • “The teppanyaki grill. It’s a little tabletop grill [search “Presto 22-inch electric griddle”].
  • If you can’t see yourself working with someone for life, don’t work with them for a day.
  • Reading (learning) is the ultimate meta-skill and can be traded for anything else.
  • “You get paid for being right first, and to be first, you can’t wait for consensus.”
  • Be willing to fail or succeed on who you really are. Don’t ever try to be anything else.
  • “For me, a convenient place to work is a remote place among strangers where there is good swimming.”
  • Sleep with Me:
  • was, whenever we meet someone who we know doesn’t care about meeting us, my wife and I always try and come up with a trick question that throws them off. They kind of have to answer, or have
  • Talk to people about a thing they didn’t think they were going to talk about.
  • Once you don’t start at the beginning, your life just gets so much simpler.” TF: Search “5 great examples of in medias res” for more on this approach. In medias res literally means “into the middle things”
  • what I learned during the day that I want to be talking about it at 1:00 in the morning? And
  • “I cultivate empty space as a way of life for the creative process.”
  • Belief #1—It’s rarely a zero-sum game
  • the entanglement is fundamental to their being.
  • i realy believe that good and bed are often entanged and once yoi get rid of the bad you loose good to
  • “One of the biggest mistakes that I observed in the first year of Jack’s life was parents who have unproductive language around weather being good or bad.
  • ‘Look, Dada, it’s such a beautiful rainy day,’
  • I still use “mini-retirements” à la The 4-Hour Workweek a few times a year.
  • mini retiremeents ?
  • ‘When I had the opportunity, did I choose courage over comfort?’”
  • “Did Shakespeare Invent Love?” by Nerdwriter.
  • Brain Games,
  • Tell the Truth. It’s the Easiest Thing to Remember
  • the expression from Glengarry Glen Ross? ‘Always tell the truth. It’s the easiest thing to remember.’ . .
  • The Writer’s Journey by Christopher Vogler,
  • What do I spend a silly amount of money on? How might I scratch my own itch?
  • What are the worst things that could happen?
  • People’s IQs seem to double as soon as you give them responsibility and indicate that you trust them.
  • People don’t like being sold products, but we all like being told stories. Work on the latter.
  • What might I put in place to allow me to go off the grid for 4 to 8 weeks, with no phone or email?
  • “Did I spend today chasing mice or hunting antelope?”
  • 15 pull-ups, 50 push-ups, 100 sit-ups 15 pull-ups (different grip), 50 push-ups 10 pull-ups (first grip) 10 pull-ups (second grip)
  • ‘Is this an itch, or is it burning?’
  • Is this the most audacious endeavor I can possibly conceive of?
  • “What assets might we have?”
  • ‘Try to look bigger. . . .’”
  • “The key is to do it early. Do it while you’re still shooting. First impression is everything. I’ll cut a trailer while I’m still shooting and send it to a studio. They’ll try to make their own, over and over, and they can’t get that first thing they saw out of their heads, ‘It’s still not as good as the one we saw.’”
  • “Let me see, what I can learn from this?”
  • “Enjoy it.”
  • What is something you believe that other people think is insane?
  • What obsessions do you explore on the evenings or weekends?
  • What have you changed your mind about in the last few years? Why?

Book: Tools of Titans – Wealthy

Tools of Titans” is a summary of Tim Ferris’s amazingly popular podcast. The caliber of people presented there is spectacular and the depth of knowledge amazing. I let myself split my book summary similarly to how TF has split it:

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 ( 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
  • Casey Neistat: Success defined as how little time can you spend doing what you hate
  • Give the mind an overnight task
    • Reid Hoffman
    • Josh Waitzkin
    • Thomas Edison
  • “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
  • “Be expensive”

Parenting tips

  • 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.

Great questions

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.”
  • “Be expensive”
  • “Expect disaster”
  • “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.
  • visit
  • 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.)
  • “Nautilus magazine,
  • “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?

Book: Tools of Titans – Healthy

Tools of Titans” is a summary of Tim Ferris’s amazingly popular podcast. The caliber of people presented there is spectacular and the depth of knowledge amazing. I let myself split my book summary similarly to how TF has split it:

Basically, this sums up why I focus on Fitness. Health and Strength are my only 2 objectives here.
Dominic D’agostino: If you’re over 40 and don’t smoke, there’s about a 70 to 80% chance you’ll die from one of four diseases:
  • heart disease,
  • cerebrovascular disease,
  • cancer, or
  • neurodegenerative disease.

Suplements worth taking

Lithium 1 to 5 mg Peter Attia
NYT Article
BCAAs (leucine, isoleucine, valine 2:1:1)
Activating mTOR
Dom D’agostino
Magnesium theorate
Better sleep
2mg before sleef
Charles Polliquin
Magnesium citrate, magnesium chloride, and magnesium glycinate
Natural calm / NOW
600 to 800 mg/day
Dom Deaggostino
Peter Attia
Insulin regulation
1g daily for 12 weeks
Dom Deagostino
Patrick Arnold

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 H for 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:
    • Ketogenic diet
      • Before Chemo – important
    • Intermittent fasting
    • Ketone supplementation
    • Metformin
      • start low until GI distress, dial back – 1500-3000 mg for most folk
    • Dichloretic Acid
  • Cold is a great purifying force (Wim Hof, Tony Robbins, Laird Hamilton)
    • Last 30-60 seconds of shower (Naval Ravikant, Josh Waitzkin, TF)
    • Ice baths
  • 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.
  • Max inhale
  • Let go (short “hah”)
  • After 20-30, tingling
  • Continue up to 40


  • Pushups up to failure
  • Rest 30 mins
  • The above
  • Another set
  • Increase

Ketogenic Diet

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.

So, how to get in Ketosis?

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

  1. Avoid starch
  2. The few same meals
  3. Dont drink callories
  4. Dont eat fruit
  5. Measure progerss in body fat percentage
  6. Go nuts on faturday


  • Shoulder extension
    • Tower behing back, raise
  • Thoracic bridge
    • Feet elevated, so that bulk of weitght is in upper body
  • Kossack squats
  • One arm Turkish Getup
  • Squat with torso up right -KS
  • Lunge
  • Goblet Squat
  • 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
  • Pike Pulses

    • 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!

This one is called Folded Leaf


This is for helping spine / legs extend (“Gravity Boots”)