It’s up to you to learn what you best respond to

“Perfection is achieved, not when there is nothing more to add, but when there is nothing left to take away.” - Antoine de Saint-Exupéry

To extend the fat-burning half-life of caffeine use naringenin which is found in grapefruit juice

Have cinnamon to increase insulin sensitivity before bingeing

Workout after having coffee on an empty stomach

“Everything popular is wrong.” - Oscar Wilde

“Know the rules well, do you can break them effectively.”

To do the impossible, you need to ignore the popular

Mental models are analytical rules of thumb pulled from disciplines outside of investing, ranging from physics to evolutionary biology

“Even people who aren’t geniuses can outthink the rest of mankind if they develop certain thinking habits.” - Charles Darwin

No exercise burns many calories

A pound of pure fat contains 4,082 calories

Running a marathon burns around 2600 calories

Most people’s basal metabolic rate, calories burned doing nothing, is about 100 calories per hour

The decent method you follow is better than the perfect method you quit

Don’t confuse correlation with cause and effect

Use the yo-yo: embrace cycling. It’s normal

Scheduling overeating at specific times fixes problems instead of creating them

“Maintaining peak condition year round is a ticket to the mental ward.” - Marty Gallagher

Even if you are predisposed to being overweight, you’re not predestined to be fat

Cellulite is fat. Nothing special, neither a disease nor a unique female problem without solutions. It can be removed

Rule #1: it’s not what you put in your mouth that matters, it’s what makes it to your bloodstream. If it passes through, it doesn’t count

Rule #2: the hormonal responses to carbohydrates (CHO), protein, and fat are different

Things that affect calorie allocation—and that can be modified for fat-loss and muscle gain—include digestion, the ratio of protein-to-carbohydrates-to-fat, and timing

Women have less than one-tenth the testosterone of men. Testosterone is the biochemical recipe for rapid muscular growth. So, women, suspend any fear of “getting bulky”

Eat and train for your desired outcome, not to accommodate your current condition

Seeking wisdom

Poor Charlie’s almanack

Mungers worldly wisdom

“I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it is gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain.” - Bene Gesserit

Most people have an insufficient reason for action. The pain isn’t painful enough. It’s a nice-to-have, not a must-have

No consistent tracking = no awareness = no behavioral change. Consistent tracking will often beat advice from world-class trainers

Incredible teachers use analogies

If you are very overweight, very weak, very inflexible, or very anything negative, tracking even a mediocre variable will help you develop awareness that leads to the right behavioral changes

The key yo getting started down the path of being remarkable in anything is to simply act with the intention of being remarkable

Most people wish for an outcome but make no intention-driven actions toward the outcome. If they would just do something most people would find that they get some version of the outcome they’re looking for

Stop wishing and start doing

Oversimplifying is a tool

Trying to literally count calories sucks and is demotivating. Setting up a rigid template for a week and then using it as a basic guide is sustainable and fun

30 minutes in your aerobic heart rate zone is good exercise and burns fat

Building muscle is one of the best ways to burn fat

Practical pessimism

Are your friends making you fat?

Reaching your physical goals is a product of sheet proximity to people who exhibit what you’re targeting

“The first principle is that you must not fool yourself, and you are the easiest person to fool.” - Richard Feynman

“What gets measured gets managed.” - Peter Drucker

Four principles of failure-proofing behavior: 1. Make it conscious. 2. Make it a game. 3. Make it competitive. 4. Make it small and temporary

The fastest way to correct a behavior is to be aware of it in real time, not after-the-fact

Subjects who use food diaries lose three times as much weight as those who don’t

Take the pressure off and do something small

The slow carb diet

Rule #1: avoid “white” carbohydrates

All bread, rice, cereal, potatoes, pasta, tortillas, and fried food with breading

Rule #2: eat the same few meals over and over again

Proteins: egg whites, chicken, beef, fish, pork

Legumes: lentils aka daal, black beans, pinto beans, red beans, soy beans

Vegetables: spinach, broccoli, cauliflower, sauerkraut, kimchi, asparagus, peas, green beans

Eating more frequent meals appear to have no enhancing effect on resting metabolic rate

Have your first meal within an hour of you waking up

Rule #3: don’t drink calories

Rule #4: don’t eat fruit

Rule #5: take one day off per week

“As to methods, there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods.” - Ralph Waldo Emerson

99mg of potassium with meals

500mg of magnesium prior to bed will improve sleep

No dairy

Get at least 20 grams of protein per meal

Eating at least 40% of your breakfast calories as protein will decrease carb impulses and promote a negative fat balance

The lost art of bingeing

Principle #1: minimize the release of insulin, a storage hormone

Insulin release is minimized by blunting sharp humor in blood sugar

Ensure your first meal of the day is not a binge meal. Make it high in protein and insoluble fiber

Consume a small quantity of grapefruit juice and coffee before the second meal (90kcal)

Consume three doses of AGG supplement

Consume citric juices into water

Principle #2: increase the speed of gastric emptying, or how quickly food exits the stomach

Principle #3: engage in brief muscular contraction throughout the binge

Do 60-90 seconds of funny exercises a few minutes before you eat and again about 90 minutes afterward

ALA helps you store the carbohydrates you eat in muscle or in your liver as opposed to in fat

EGCG decreases the risk of UV-induced skin damage, inhibits cancer growth, reduces mitochondrial oxidative stress, inhibits the storage of excess carbohydrates as body fat and preferentially diverts them to muscle cells, and increases programmed cell death in nature fat cells

De caffeinated green tea extract pills. 1000mg per day

900mg of ALA per day

Allicin 6000 garlic. 650mg

Have a protein shake before your workout and eat a meal right after

Increasing fat content in meals blunts jumps in glucose much more than lean protein

Eat more fat earlier in the meal for less of a glycemic response. Eat good fat, preferably as an appetizer before the entree

Consume a cup of grapefruit juice 30 minutes before one or two of your highest-GL meals

Drink water during meals to dilute digestion, eat smaller portions, and chew more

5/5 cadence

1 set to failure. 3 minutes rest

Workout A: Yates row or pull ups and shoulder press

Workout B: incline bench, squat or kettlebell swings, and 3 minutes on stationary bike at 85+ rpm

Your muscles only grow in those last reps when your muscles want to give up

“It’s the little details that are vital. Little things make big things happen.” - John Wooden

Stretching photos

How to run: 1. Use gravity (via forward lean) for forward motion. 2. Land on the bells of your feet and sum yo have the feet lend under your center of gravity. 3. Never fully straighten your legs. 4. Pull each food off the ground and towards your buttocks using the hamstrings as soon as it passes under your center of gravity. 5. Maintain at least a 180 step per minute rate.

Strength is a skill

Bathroom exercise photos

Exercise photos

“We either make ourselves miserable or we make ourselves strong. The amount of work is the same.” - Carlos Castaneda

“All life is an experiment. The more experiments you make the better.” - Ralph Waldo Emerson

“It doesn’t matter how beautiful your theory is, it doesn’t matter how smart you are. If it doesn’t agree with experiment, it’s wrong.” - Richard Feynman