Ultra-processed foods fundamentally disrupt our brain, cellular, and metabolic health. They now make up nearly 60% of the average American’s diet and contribute to 90% of added sugar intake. Studies link them to hypertension, obesity, cancer—including breast cancer—and increased

Generosity is an anti-depressant. Depressed people were randomly assigned to give less than a penny a day to charity. Over the next 2 months, moods improved and depression declined. The more they gave, the better they felt. Even small acts of kindness elevate mental health.

Stefan Banach was born exactly 133 years ago. Here’s an interesting instance of the Banach fixed-point theorem

Just four months a year of structured high-intensity interval training over eight years increased aerobic capacity by 14%, effectively reversing nearly a decade of cardiorespiratory aging—with zero increase in medication use. A new study followed participants with metabolic

Best health protocol kit for time spent = 1st 90 min of day: hydrate, sunlight (or other bright light if no sun), 1-3min cold*, caffeine, exercise. Last 90min: dim/darken lights, 1-5min physiological sighs (deep nasal inhale, 1 quick addl. inhale, then to-lungs-empty exhale).

Let’s clarify this deliberate cold exposure thing once and for all. There is so much nonsense out there about cold and fear of cold, etc. It’s pretty simple when you look at it through the lens of the hormones and neural circuits involved. It also makes clear how to do it right.

Instead of seeking feedback on how you did, it’s more effective to seek advice on how you can do better.

It’s a mistake to outsource most writing to AI. Even if the output is accurate and engaging, something valuable is lost in the process. Jotting down intuitions and spelling out hunches is how we develop and refine our ideas. Writing is where we do our best thinking.

The most effective health & longevity protocol= the levers that make 90% of the difference: sleep, cardio & weight training, light in am/day, dim/dark at night, stress control, eating unprocessed quality foods & real connection should be done 90%* of your remaining days.

Leadership isn’t just about the leader. It’s the interplay of the leader, followers, and the situation. Great leadership hinges on how these three elements connect and adapt. #Leadership #TeamDynamics

Water immersion (regardless of temperature) can meaningfully enhance recovery. No ice bath. No sauna. Just water. It’s the hydrostatic pressure doing the heavy lifting—gently compressing tissue, improving blood flow, and helping things move more efficiently through your body.

Resumes shouldn't just showcase our success. They should feature our struggles too. No one's life is a highlight reel. Character isn't visible in our triumphs alone—it's revealed by the hardships we endure and the challenges we conquer. Here’s my lowlight reel. What's on yours?

Most people save hard tasks for later, but it's better to tackle them first. Evidence: Doing difficult tasks early boosts productivity, creativity, helpfulness, and relaxation—especially for early birds. Starting the day by conquering a challenge elevates energy and efficacy.

A building block of emotional intelligence is a rich vocabulary of emotion words. Kids and adults are better at managing feelings when they have a broader repertoire of terms to describe them. Language is a mirror and a map: It reflects what we feel and guides how we respond.

Most of the people we try to impress are busy trying to impress someone else. The spotlight effect is the habit of overestimating how much others focus on us. We don't see how preoccupied they are with themselves. True confidence stems from self-respect, not social approval.

Building muscle significantly improves your body's ability to manage glucose Muscle acts like a sponge and quickly soaks up glucose from your bloodstream, blunting prolonged blood sugar spikes In fact, two people of identical weight can have drastically different glucose

The people who dominate the conversation often have the least to say. Being the loudest voice in the room doesn’t gain respect. It crowds out the contributions of those who speak at a lower volume. It’s better to leave people wanting to hear more than wishing they’d heard less.

People who cheat on their spouses are more likely to cheat at work, too. Evidence: Marital infidelity predicts 2-3x greater odds of professional misconduct among CEOs, financial advisors, and police officers. Integrity is not a 9-5 job. Character counts in every part of life.

Think you're in shape? Prove it. Here are 7 Simple Fitness Tests everyman should be able to do:

There are lots of headlines saying that stocks rise because of hopes of rate cuts. I don’t think that’s sufficient to explain the rise. I think that’s already been priced into it. What do you think?