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Focus

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  You have probably heard about the "10,000 Hours Rule". It takes about 10,000 hours to achieve mastery in a particular field.  Unfortunately, most sources relaying this insight omit a key word in the original study: It takes roughly 10,000 focused hours for mastery.  Time spent on a task without focus does not count. Sending a text on the line while waiting for your tables food? Doesn't count. Scrolling your socials in a corner cameras don't reach? Doesn't count.  Moreover, it takes your brain time to fully reengage after its been pulled off the task at hand. Up to 30 minutes, according to some studies.  Keeping your phone on you is costing you a lot more than you think. It's not worth it. If there's an emergency, your loved one can call the restaurant. If your significant other isn't secure enough to go a few hours without hearing from you...well, that's a problem (and topic outside the scope of this post).  If you want to maximize your earning p...
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What is VO2Max? How Do You Improve VO2Max?

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  “What gets measured, gets managed.”   – Smart People Problem Most people guess fitness. They run. They lift. They plateau. VO2Max measures true motor capacity. Ignore it and age wins. The Science VO2Max equals milliliters of oxygen per kilogram of bodyweight per minute. Elite men hit 60+. Women 50+. Average 30s male: 35–40. Every 1-point drop adds 1% death risk. Why It Matters Outlive → Attia: VO2Max predicts lifespan better than smoking, cholesterol, or blood pressure. Brain Rules → Medina: Aerobic fitness grows new brain cells. Weight Lifting Essentials  → Steen: Stronger engine. Faster fat loss. Zone 2 Guide Be able to hold a conversation with no gasping. 3–4 sessions. 45–60 min each. Outlive Summary – Full longevity protocol.
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Outlive by Dr. Peter Attia [Book Summary #19]

 The following are my notes on Peter Attia MD's great book  Outlive .  77% of the US population doesn't exercise. Adding 90 mins/week reduces all-death mortality by 14%. Increasing your VO2Max by any amount  is going to improve your life, not only in terms of how long you live but also how well you live, today and in the future. One study found that boosting elderly subjects' VO2Max by ~25% was equivalent to subtracting 12 years from their age.  Supplementing Zone 2 (walking where you can still hold a conversation but its somewhat uncomfortable) with 1 or 2 VO2Max workouts per week. 8-minute intervals: 4 minutes at max pace you can sustain for this amount of time, not an all-out sprint, but still a very hard effort; then ride or jog 4 minutes easy; repeat 4-6 times and then a cool down. *Zone 2 cardio. 3 1-hour or 4 45-minute sessions is the minimum required for most people to derive a benefit and make improvements.  Important measure of strength = how much...
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