No no no no no

The power of saying no is not a new concept. In addition to Ric Elias, Jason Fried and Ryan Holiday have also spoken eloquently about it on the podcast. Most of us struggle with saying no. Saying no is simple, but it’s not easy. 

~ Pete Attia from, https://peterattiamd.com/the-power-of-no/

Over-Accepters Anonymous should be a thing. I would totally attend those meetings. …wait, did I just say yes to a hypothetical commitment? …omg I really do need OAA meetings!

The first phase of getting myself under control was to learn to say the easier no’s. Those were the things that I didn’t actually want to do or accept, but which I used to say yes to out of habit or from a sense of obligation. I’m not perfect with that yet, but I’m getting close. (Go ahead, ask me to commit to something.)

But the second phase is far harder. (Who said, “the first 90% of a project is far easier than the second 90%?“) It’s difficult to say no to things I would in fact like to do! Curiously, years ago I made flossing twice a day into a habit—I know, right? Flossing is supposed to be really hard to make a habit, but some how I pulled it off. Meanwhile, I still say yes to far too many things that I want to do.

Yes! …another blog post written.

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How to die sooner and get Alzheimer’s

Sleep is primarily seen as a neurological phenomenon, and yet when deprived creatures die, they have a puzzlingly diverse set of failures in the body outside the nervous system. Insufficient sleep in humans and lab animals, if chronic, sets up health problems that surface over time, such as heart disease, high blood pressure, obesity and diabetes. But those conditions are not what slays creatures that are 100% sleep deprived within days or weeks.

~ Corey Brickley from, https://www.quantamagazine.org/why-sleep-deprivation-kills-20200604/

I’ve said it many times here, and I will keep saying it: Sleep is the single most important thing. In your life. Literally. If you are not sleeping well, and long—like, 8 hours per night, long—you have a serious health issue; not sleeping well, and sufficiently is a serious health issue.

Listen to this podcast, Matthew Walker, Ph.D., on sleep – Part I of III: Dangers of poor sleep, Alzheimer’s risk, mental health, memory consolidation, and more.

Yes, insufficient sleep—not, “I don’t feel sleepy,” but not getting sufficient sleep—if you don’t feel sleepy… if you are not sleeping 8 hours… you have other problems which are affecting your sleep. Insufficient sleep has direct causal relation to Alzheimer’s. Scared enough to fix your sleep yet?

Listen to the podcast, then buy the book, Sleep Smarter. It’s an easy introduction to how to fix your sleep. Or, don’t sleep well, die sooner and get Alzheimer’s; it’s your choice.

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Warburg’s finding

In 1924 a scientist named Otto Warburg happened upon a counterintuitive finding. Cancer cells, even in the presence of sufficient oxygen, underwent a type of metabolism cells reserved for rapid energy demand – anaerobic metabolism. In fact, even when cancer cells were given additional oxygen, they still almost uniformly defaulted into using only glucose to make ATP via the anaerobic pathway. This is counterintuitive because this way of making ATP is typically a last resort for cells, not a default, due to the very poor yield of ATP.

~ Peter Attia, from https://peterattiamd.com/way-exploit-metabolic-quirk-cancer/

This is a simple introduction to the two methods our cells can use to get the energy they need to do everything; One way is efficient and one is not. It’s critical that our cells can switch between the two methods as circumstances change. The curious discovery made by Warburg is that cancer cells always use the inefficient method.

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Causality

Most obesity “experts” assume (erroneously) that the big equal sign between the blue and red terms implies a direction of causality.  In other words, they assume that an increase in fat mass (the blue side gets bigger), was CAUSED by the red number being bigger than the green number.

~ Peter Attia, from https://peterattiamd.com/revisit-the-causality-of-obesity/

Yes, physics always works. Yes, the First Law of Thermodynamics is always true. Yes, “calories in” always equals “calories out”. But that does not explain why we get fat. The equals-sign in the calories-in equals calories-out does not tell you anything about causality.

As with every single thing Peter Attia writes, you should go read this. Twice.

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Type 2 diabetes

https://peterattiamd.com/type-2-diabetes-reversible-scale/

The traditional approach—which is clearly not working—is to “manage” this chronic condition with medications and the ever-ubiquitous “eat-less-avoid-fat-exercise-more” lifestyle interventions. At best, this approach only slows down the progression of the disease.

~ Peter Attia

Often the things I’m commenting on are “close to the ground” — things that are immediately actionable, or suggestions of things to go explore or do directly.

This one is different. Peter Attia sits in a certain niche — if you know of him, you are nodding knowingly — but this particular article is a neat attempt to zoom way out to think about wether the more “on the ground” sort of “do this”, “do that” personal direction is inherently scalable out to population-wide solutions to problems.

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Ketosis

To test the relationship between exercise and ketosis I decided to examine my blood levels of glucose, B-OHB, and lactate immediately before and after three different types of workouts on three successive days. This interplay is complex and no one knows “everything” about it, including the world’s experts (which I am not pretending to be). I’m going to try to balance a fine line in this post – I want to be rigorous enough to explore the ideas with substance but not too detailed to put you to sleep. I hope I am able to balance these forces adequately.

~ Peter Attia from, https://peterattiamd.com/the-interplay-of-exercise-and-ketosis-part-i/

The more I read about the human body, the more fascinated I become. One of the big dietary changes I started long ago was to just “try to eat fewer refined carbohydrates.” Less cookies, breakfast cereal, that sort of thing. And then I spun off into intermittent fasting and ketosis and on and on.

But this guy, he’s gone way WAY farther down the rabbit hole. This article is a superlative dissection of ketosis, fuels (carbohydrate, protein, fat), wattage, workouts and … well, the best part is after all of it, there’s no strong conclusion. It’s just this wonderful exploration of how one person’s body performed under a bunch of circumstances.

Anyway. File this one under: Human body = amazing.

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Do calories matter?

http://eatingacademy.com/nutrition/do-calories-matter

In a word, yes.  But, technically this is the wrong question.  The correct question is probably closer to, “What is the impact of the calories I consume on my body’s ability to store fat versus burn fat?”

Conventional wisdom, perhaps better referred to as Current Dogma, says that you gain weight because you eat more than you expend. This is almost true! To be 100% true, it would read: when you gain weight, it is the case that you have necessarily eaten more than you expended. Do you see the difference? It’s subtle but very important — arguably more important than any other sentence I will write. The first statement says over-eating caused you to get fat. The second one says if you got fat, you overate, but the possibility remains that another factor led to you to overeat.

~ Peter Attia

All of the success in the last (roughly) five years boils down to the following strategy. Notice that “excercise” does NOT appear…

1) realize I would like to improve my health

2) read something (anything) about health, diet, metabolism… anything that piques my interest. But it has to be something I think is TRUE. No crazy “fad” stuff. Something sane like, “yogurt seems to be good for me to eat.”

3) reduce friction to lead to that change. NOT, “force change by making rules.” I want to eat more yogurt? …make sure it’s on the grocery list so it ENDS UP IN THE HOUSE. I want to stop eating Doritos? EAT LUNCH BEFORE GOING TO MARKET, DO NOT BUY DORITOS.

There is no step 4. Everything else happens automatically. There is NO CURE for curiosity. Each thing I read and adjust leads to more, interesting questions. And along the way, more activity just happens automatically as my health improves.

Yes yes yes. I’m personally interested in movement and Art du Déplacement, etc. So I’m also doing this process in that realm. Forget about that. The success with my health, came all from my diet.

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