Music
• Check out this compilation of string music. Complex, interesting instrumental music you can play in in the background. I especially love the song Pay No Attention to the Boundaries. I added the album to my Spotify playlist for Deep Work.
• Also check out Louisville “Hometown Hero” Jack Harlow, his new album Jackman came out last Friday. Louisville just placed Harlow’s image on a building at Barret and Broadway.
Podcast
• Check out this episode of the EPRC podcast. Shoshanna has some great questions for me about wellness, medicine, humanities writing, books, and more.
Outlive
• Peter Attia’s new book Outlive came out a month ago, and it does not disappoint. If you listen to his podcasts and read his show notes, the main new material in the book is on emotional health and Attia’s personal story. Even if you are familiar with the content, it is beneficial to have everything organized into one place and written clearly and accessibly.
• It was reassuring to confirm that we do just about everything he recommends at our wellness clinic. Although, his new podcast on neurological health and dementia prevention discusses how deeply they review patient genomes. They sequence the entire genome (most companies like 23andme sequence less than 1% of your DNA!).
Knees over toes
• “Knees Over Toes” guy Dan Patrick continues to show up on social media and podcasts. Here is his website for ATGtraining. Here is a Medium article on the 10 ATG principles. And another Medium article with the equipment he recommends.
• Patrick became famous for prescribing exercises that place your knees over your toes – squats and lunges and other movements with exaggerated knee flexion. He overcame multiple knee surgeries and poor mobility in his late teens to now have “bulletproof” knees.
• He is also known for recommending walking backward (“retro-walking“) and pulling a sled. We went big with the Torque Fitness M1 Tank sled. You can find less expensive sleds to drag across the ground, but you need turf or a large carpeted gym area. The Tank M1 has wheels and internal resistance so it can be used anywhere. You can push it, pull it, or use it for many other exercises to get great a cardio workout and strengthen your legs.
Oatmeal
• Oatmeal has many health benefits. Protein, fiber, beta-glucan, vitamins and minerals. It does not always have to be sweet; this page has 15 recipes for ‘savory oatmeal.’ Michael Easter sent a recent newsletter all about oatmeal. I highly recommend you subscribe to it. Be prepared for numerous references to Rucking.
• Many people will experience a significant blood sugar elevation when eating oatmeal, so be careful. It works better as a pre- or post-workout food. Another tip, mix hemp hearts with oatmeal (50:50) to greatly reduce carbs and glycemic index.
Priorities
• Bronnie Ware, an Australian nurse, spent years caring for patients during the last 12 weeks of their lives. She wrote a book about the regrets people have on their death beds.
Here is an article on the top 5 regrets of the dying:
I wish I’d had the courage to live a life true to myself, not the life others expected of me.
I wish I hadn’t worked so much.
I wish I’d had the courage to express my feelings.
I wish I had stayed in touch with my friends.
I wish that I had let myself be happier.
Quotes
God does not call the qualified, he qualifies the called.
– Reverend Roger Barkley
Discovery consists of seeing what everybody has seen and thinking what nobody has thought.
– Albert Szent-Györgyi
