Longevity:

• The Longevity Code, by Kris Verburgh, MD adds to the recent literature on how we can live longer, healthier lives. Much of this book matches advice from Longo, Mattson, and Mitteldorf.
• Verburgh is big on hormesis, calling it one of the 4 pillars of his approach. He hits on radiation hormesis, pointing out the long lifespan on the Greek island of Ikaria, which has very high natural radioactivity. He of course correctly states the whole free radical / antioxidant phenomenon: You want to eat some “poison,” generate free radicals, and then make your ownantioxidants. Obtain those poisons from coffee, chocolate, tea, broccoli, colorful fruits. 
• His other pillars to slow aging are:
1. Avoid deficiencies: mostly healthy diet, plus a few supplements
2. Reduce growth stimulation: don’t overeat protein or carbs
3. New technologies: aging vaccines, lysozyme enzymes, CRISPR, mitochondrial rejuvenation, etc. 
• This is a very cool book with plenty of biochemistry if you are inclined. But also with 7 simple eating principles, concise chapter summaries, and even recipes. 

Productivity:

• Another cool post from Ryan Holiday. Some great tips of these 33 ways to be more productive. My favorite ones are:
Inbox Zero
Time in morning before social media / email
If you’re struggling with something, print it out and go over it in physical form
Make commitments–short, regular deadlines that you have to meet
Beware of both work addiction and work aversion. (Oscillate, do not undertrain or overtrain)
Don’t play cell phone games.
Don’t buy airplane wifi. 

Mag:

• Scholarly article on the epidemic of magnesium deficiency. Do not fall victim to this. Eat dark chocolate and leafy greens. Take magnesium malate or citrate. 

‘Abnormalities of serum Mg may be the most underdiag- nosed serum electrolyte abnormality in clinical practice today. The incidence appears to range from 12.5% to 20% on routine determination.’

Cocoa or Cacao:

• Doesn’t matter what you call it, you should be eating it. Cacao has many health benefits: tastes great, low carb, high in fiber, polyphenols, endothelial health, UV and aging protection. Another reason to eat the stuff is Pyrroloquinoline quinone, or PQQ. This stuff is made of stardust. It powers your mitochondria. No big deal, but your mitochondria basically determine how long you will live.
• PQQ offers multiple physiological benefits, including: Anti-inflammatory, Mitochondria bio-genesis, Vitamin co-factor, Nerve protection and re-growth, Neuroprotectant, Collagen production.
• Cacao powder destroys pretty much all other food sources of PQQ. 
• My go-to is just throwing it in a protein shake. If you use a blender, it will mix nicely with coffee as well. 

Sleep Hacking:
• Nice summaryfrom MDA on tips for optimizing sleep. 

Quote:
The most important reason why exercising is healthy is because it damages the body.
Kris Verburgh