Health and Fitness learnings for March and April: “What if I told you that getting sunlight in your eyes within 30 minutes of waking up does more for your mitochondria than most supplements?”

A longer update to cover the last 2 months!

As usual, please do not treat the below as concrete science or proven fact. I’m just as susceptible to misinformation and fake news and health bias as the next always-online nerd. It’s just what interests or motivates me

Humming or singing is an easy way to stimulate your thyroid. The combination of the mechanical vibrations plus the shared vagal innervation of the vocal cords and thyroid improves blood flow to the gland increasing the synthesis and secretion of its hormones.
https://x.com/spheno_xiphoid/status/1915072766862303625?s=46
“Millions of Buddhists and Hindus didn’t ‘spam Om’ for no reason”

Mike’s two keys to good weightlifting:
1. High rep resistance training w full ROM (20+ reps at lower weight)
2. Super sets with little rest because of cardio benefits (eg, legs + chest, back + shoulders)

Once in a while, try eating only a short list of simple foods for several days. For example, carrots+almonds+yogurt+water. You’ll eat less without being hungry, and afterward you’ll savor flavorful foods a lot more.

What if I told you that getting sunlight in your eyes within 30 minutes of waking up does more for your mitochondria than most supplements?

@thegarybrecka
Your skin absorbs 60% of what you put on it within minutes.
If your body wash contains synthetic fragrance, parabens, or sulfates, you’re not washing — you’re dosing. Your skin is your largest organ. Treat it like one.

People with high muscle strength have a 44% lower risk of developing type 2 diabetes—even after accounting for genetic risk.
Which makes sense: muscle regulates over 75% of insulin-driven glucose disposal.

Eat earlier. Eat lighter.
If your bedtime is 10 p.m., have your last meal by 8 p.m. Then push it to 7. Then try 6. Then 5.
Find what works for you.
You will quickly learn: the earlier and lighter you eat, the better you’ll sleep.

@AlpacaAurelius
Silence causes the brain to massively expand
It is important to spend time in silence daily, doing absolutely nothing

Sleep on left side, to keep stomach acid inside (right side = acid leakage = acid reflux): https://x.com/rainmaker1973/status/1908411312926777750?s=46

New brain cell growth in hippocampus — 3 shockers
1. Fasting
2. Cold shower
3. High intensity training

https://x.com/BrandonLuuMD/status/1906300797459001710
A carbohydrate-based meal spikes cortisol in healthy men—while protein or fat allow levels to decline.
This may explain why carb-heavy “comfort foods” paradoxically sustain stress and sabotage weight regulation

Giving 1-2 tablespoons of vinegar with a meal lowers glucose & insulin, while promoting carbohydrate metabolism in the muscle.

Those who exercised consistently saw a larger increase in BDNF after a single workout (Hedges’ g = 0.58, p = 0.02).
Exercise primes the brain for even greater BDNF boosts over time.

https://x.com/bryan_johnson/status/1902044120807567436 — HBOT as a very effective treatment / protocol
What’s notable is that after achieving elite level biomarkers over the past four years, my team and I have struggled to find new therapies that meaningfully improve my biomarkers. HBOT achieved that
HBOT eliminated systematic inflammation in my body to a point it was below levels of detection. This is wild

Chewing gum boosts cerebral blood flow and can activate key brain regions linked to focus.
Over a 30-minute task, chewing gum sustains focus, slows performance decline, and speeds up reaction time.
https://x.com/brandonluumd/status/1899052572897419359?s=46

@BobLoukas: Walking my dog in nature for an hour at sunrise every day (no matter weather) has been the most influential factor in any of my success and positive change.

Walk like your life depended on it
Walking (especially at a brisk pace) can help reduce belly fat by burning calories, improving insulin sensitivity, and reducing cortisol levels.
It’s a low-impact, sustainable exercise that promotes overall fat loss.
https://x.com/fitfounder/status/1895874372230922367?s=46

When humans lose weight, fat is eliminated and leaves the body.
But not through the channels you probably think.
Believe it or not 80% of the fat is exhaled through the lungs as carbon dioxide
https://x.com/rainmaker1973/status/1897967513129951600?s=46

I used AI to help me write a screenplay… and it was awesome

I have too many story ideas and not enough discipline to properly develop and write them.

AI has been a godsend, it really has. It’s helped me with everything from ideation to story development to outlining to character sketches to drafting actual scenes.

I’ve been using Gemini 2.5 and I think it’s more thorough and just a better writer than ChatGPT. Though I haven’t used Anthropic or Deepseek for this, and of course AI tools are always improving.

Here’s roughly what I did:
-took a basic story idea — a billionaire resurrects prehistoric beasts and pits them in arena combat, a kind of Gladiator meets Jurassic Park — and asked AI to elaborate on the idea and create several plots — and each plot came with its own set of characters
-stitched together the most interesting plots and characters
-asked AI to develop character descriptions, and sometimes better names (it had a default preference for fancy Western names)
-asked AI to create a list of scenes according to the plot
-asked AI to draft the scenes
-then I did a lot of rewriting and editing to simplify the story and make it coherent and flow (as the AI by default tends to write 100 words then 50 will do, and can struggle with chronology and flashbacks)
-then I copied everything into the (beat) screenwriting app because it’s free and easy to use
-then I asked AI to write a brief 200-word summary, I rewrote that

Here’s the result:

In a secluded facility, Japanese tech billionaire Sakamoto resurrects prehistoric animals like sabertooth tigers and giant dire wolves so wealthy elites can wager on brutal fights to the death. Sakamoto’s ambitious scientist Kaylen injects one of the injured beasts with a powerful new compound. Soon the beast breaks free, causing widespread mayhem and death. It’s evolving… becoming intelligent… outsmarting its creators. Taking advantage of the chaos, Sakamoto’s corporate rival attempts his own coup, desirous of the revolutionary tech.

The whole script only clocks in at 24 pages (standard scripts are 3-4x longer). I’ll probably feed the whole thing to AI and get more suggestions on minor story arcs and new characters and new beasts, etc, but I’ve found that already at 24 pages the AI has a hard time with accuracy and consistency. So whatever I add, I’ll have to do it on my own or ask AI for one scene at a time.

Right now the script is maybe a 4/10. I can send it if you dm me, but I want to do at least one more round of thorough edits and additions before sharing it here. I spent ~1-2 hours a day for a month.

I plan to keep doing this for more stories, in fact right now I’m interested in writing historical fiction about the Yokohama gold rush, the 10-20 years before the Meiji restoration when (1) Perry forced Japan to grudgingly opened to foreign trade and (2) because Japan’s official gold price was far below the international gold price, this led to a massive wave of arbitrage that drained Japan’s gold reserves and catalyzed a series of events that led to the downfall of Shogun military rule and the beginning of Meiji… crazy stuff.

And AI will undoubtedly play a big role. I haven’t even tried fiction-specific AI tools like Sudowrite…

If you’re using AI for fiction, let me know.

(the featured image was made by feeding a scene into gemini for image prompts and the image prompts were fed to chatgpt for image gen)

Startup, tech, AI, crypto learnings #18: “When China enters a room the profits walk out”

people used to say the same about Japanese products, with many Americans using a pejorative slur calling it “Jap Crap” from the 1950s to the 1970s

but by the 1980s, this radically changed as Japan started producing higher quality products (like electronics) and goods which could get by with lower quality moved elsewhere (including to China)

“Tragedy + time = comedy” is the closest thing psychology has to a chemical equation.

“In most pre-industrial settings, a gold coin of any size is an impractical unit of exchange for ‘regular people.’ Instead, what your aurei or ducats or florins are for is facilitating the storage is substantial amounts of wealth and enabling large-scale transactions by merchants and elites, either of bulk goods or luxury goods… Day to day currency was almost invariably minted in silver or copper (or copper-alloys).”

Vincent Louis Gave:
“When China enters a room the profits walk out”
“Those who know it best like it least because they’ve been hurt the most”

Credit = credere = to believe

By the numbers, ~70% of Nevada gaming revenue is from slot machines and the majority of players are locals. In 2024, Nevada casino games won $15.6B from players with $10.5B coming from slot machines.

Long biased investors control 1000x+ as much capital as short biased (literally). And not many politicians have won campaigns as pessimists. We’ve had too much abundance thinking for too long imo. Need balanced pragmatism. We need to stop wasting so much talent and capital on “abundance” that turns into “get rich quick” schemes in practice

How do you define AGI?
“If you ask 10 OpenAI engineers, you will get 14 different definitions. Whichever you choose, it is clear that we will go way past that. They are points along an unbelievable exponential curve.”

completely overlook that rote regurgitation devoid of awareness probably describes 80-90% of human intelligence and communication.
A substantial portion of our daily speech merely recycles familiar phrases and concepts.

Reid has a very specific view of how to make decisions… Most people create pros and cons lists. But Reid was adamant that that was the worst possible way to make a decision. Instead, Reid advocates for strictly ranking your priorities — this could be priorities in your life, priorities for your company, etc. Then you try to make the decision based solely on the first priority. Only if there’s a tie do you go to your second or third priority. The reason Reid’s model is so brilliant is because when you create a pros and cons list, you’re creating effectively — and visually — a false equivalence.

On an imaginary $100 shoe, they estimate manufacturing cost is $22. Add freight, insurance, and import taxes, they estimate it costs Nike $27 to bring that shoe from Asia to the US.

but only group async games can capture true global and massive attention. there’s a reason why lotteries have 1B players per year, and no other game comes close

Many social patterns—like hierarchy, taboo, bureaucratic ritual, or even ideologies—can be seen as compression strategies to make social life cognitively manageable. It’s like lossy JPEGs of messy reality. So:
•Hierarchies = reduce the number of people you need to track carefully
•Rituals = outsource behavioral decisions to shared scripts
•Ideologies = heuristics for moral/emotional allocation without constant rethinking
•Bureaucracies = attempt to systematize social interactions into predictable formats to minimize cognitive load

Here is the deep secret of autoregressive LLMs in the current moment, a secret that will wreck many fortunes even as it makes a handful of others: All generative AI outputs are just demos.

Tariffs are stagflationary for the world as a whole, more deflationary for the tariffed producer, and more inflationary for the importer that imposes the tariffs

Volcker’s memoirs reveal an interesting disclosure: he regrets not setting up something akin to the London Gold Pool of the 1960s to manage the gold price when Nixon broke the dollar link to gold. This underscores an intriguing dynamic. Gold and fiat are natural rivals. Governments are keenly aware of this and have always taken an active interest in managing the fiat price of gold.

The largest subs see from 1% to 3% of uniques comment per month.

I found one reviewer with 20.8k reviews since 2011. That’s just under 3,000 reviews per year, which comes out to around 8 per day. This man has written an average of 8 reviews on Amazon per day, all of the ones I see about books, every day for seven years.

Fertility is now below replacement in nearly all of Latin America and East Asia. And half of the Middle East including Turkey and Iran doesn’t have enough kids to sustain their population.

Following that arc suggests Satoshi may have had more than 20 years worth of C++ experience by the time he came to write Bitcoin. In that case, he would’ve probably been in his early-to-mid forties in 2007 and close to 60 today, a similar age to other cypherpunks like Julian Assange and Adam Back.

In a serious deflationary collapse as in the 1930s, cash was king; asset prices plunged (housing prices fell 67% on average nationally), unemployment soared, and liquidity reigned supreme. My other grandfather, the one without a furniture store, bought a house in the early 1930s at a 50% discount to what he would have paid in 1929. He had a steady job in the insurance business.

Europe
Exports: 2nd largest exporter in the world after China, with 14.3% of global goods exports vs China 17.5%. ~$6T annual trade, rivaling US at $7t•
Military: Combined European military spending is $345b, surpassing China’s ($296B) and dwarfing Russia’s (~$86-109B). 1.5m active troops, larger than the US (1.3m) and Russia (1.1m).

“I think there is a world market for about five computers.”25 — Thomas J. Watson, President, IBM

On a planet of eight billion people, only 13% use the major, stable currencies such as the U.S. Dollar, Euro, Japanese Yen, British Pound, Australian Dollar, Canadian Dollar, or Swiss Franc. Even when including the Chinese Yuan and Indian Rupee, less than half the global population (48%) lives in a somewhat stable currency regime.

we have enough uranium and thorium on Earth to power humanity until the Sun explodes and engulfs the Earth. If our population and energy consumption keep growing, at some point our demand will outstrip the supply of solar energy, and nuclear energy will become the only viable solution.

Fish converts two thirds of its protein intake into its own protein. This compares to 10% for beef.

the first ai systems that can manage human workers will cause a restructuring of labor markets more significant than the industrial revolution.

If in 2023 we spoke 1 trillion words to AIs, by 2033 it’ll be 10 or 50 or 100 trillion. Get ready for a lot of conversational AI.

Technological development generally follows S-curves rather than indefinite exponential growth.

According to a 2002 paper published by the International Monetary Fund (“The Long-Run Behavior of Commodity Prices” by Paul Cashin and C. John McDermott, PDF), “there has been a downward trend in real commodity prices of about 1 percent per year over the last 140 years.” For a century and half prices have been headed toward zero.

Five hundred years ago people were complaining money ruined art. They say the same thing today.

You have cameras and a security system, but it would be nice to have a portable camera and watchdog that knows how to patrol the property inside and outside automatically, re-charge itself, and avoid getting stuck anywhere to the point of requiring human intervention, and then also follow in-person or remote instructions when given them.

Robotics has been chosen as a prime candidate that satisfies the second-order effect of being a massive opportunity, as well as this framework of putting dollars to work

Internet of Things. More like @internetofshit. Whenever possible, avoid “smart” devices, which are essentially incredibly insecure, internet-connected computers that gather tons of data, get hacked all the time, and that people willingly place into their homes.

Even the simplest jobs can change your life if you take them seriously. A friend of mine is a greeter at church. He’s a successful guy, but this is a humble volunteer role. The kind of thing most people do reluctantly.
But every Sunday, rain or shine, he’s there, waving and saying hello with an enthusiastic smile. He’s been doing it for a few years now, and it’s totally changed his life. He’s a quasi-celebrity not just at the church, but in his hometown, and has one of the biggest networks of anybody I know.
All because he decided greeting strangers wasn’t beneath him, but worth doing passionately.

What’s notable is that after achieving elite level biomarkers over the past four years, my team and I have struggled to find new therapies that meaningfully improve my biomarkers. HBOT achieved that
HBOT eliminated systematic inflammation in my body to a point it was below levels of detection. This is wild.

Recent TV and movies: Karma, White Lotus S3, Mickey 17

Karma — the surprise of the bunch, I’m easily nerd-sniped by dark violent Korean drama; tonally similar to Beef, but with more blood and fewer redeeming characters; 6 episodes was the perfect length, packed with action and mini cliffhangers which Korean shows are great at; I thought Lee Hee Jun’s character really stood out (what a perfect face for that role, you’ll want to watch to understand)

White Lotus S3 — the Thailand setting and its charm and quirks gave the show a nice tension thru the season, background-as-character kinda thing; was nice to see Blackpink Lisa though her role was inconsequential; Walton Goggins was my favorite until the kinda nonsensical almost deus-ex ending; at times the writing hit deep

Mickey 17 — Bong Joon Ho’s signature quirk and absurdity and super-creativity; but the story imo lacked coherency and the stakes felt forced and I didn’t care about any cast members other than Pattinson

Beef on Netflix is intense

Yes I’m very late to the game as the show premiered almost 2 years ago

But dang I’m glad I finally watched it — having run out of anime and more high-concept content

Highly recommend if you haven’t yet, and enjoy dark, intense, genre-spanning TV. Clocks in at 10 episodes and the last half is a real gripper

Great cast — Ali Wong was perfectly cast for the role, her creative tension with Steven Yeun was great, David Choe gave an outstanding performance he just feels like a natural actor, many well written characters with rich stories and motivations

Addressed multiple important themes without being heavy handed, from class to modern relationships to cross-cultural to inter-generational

The really heavy stuff is in all the character flaws and how those flaws underpinned so many of their actions and resulting life problems

Excellent writing, although I would have preferred a sprinkle more humor and lightness, it got uncomfortable it did but I did have at least one intense dream

The ending felt just right, one of those rare Netflix shows which got better as the season progressed, and wasn’t stuffed with 3-5 episodes of filler