Conquering fear and developing a bias for action. Prefer audio? Listen here. This week, I ask you to carve out some time for a reflection practice called Fear Setting. This exercise has had a profound impact on my life as it has for thousands of others, and will for you too. Over the last two weeks, we discussed…

Making better decisions, protecting your time, and finding enjoyment. Sign up for my newsletter to optimize your exercise, nutrition, sleep, and headspace to live better, for longer. Picture this. You’re 99 years old, lying in the bed you’ll die in within the next few days. What are you thinking about? What thoughts will occupy your mind over those days? Let me…

Saying goodbye to your life and lessons learned after facing certain death. I wish I’d had the courage to live a life true to myself, not the life others expected of me. In the last few weeks of your life, you’ll look back on years passed with crystal clarity of how things turned out. What will you remember? This was the most…

How to develop good habits by leveraging the four components of behaviour, using mental models to stay on track and simple rules for helping others. Welcome to this week’s newsletter on forming positive habits! We’ll cover: How to leverage The Four Components of Behaviour to build positive habits. Three mental models that can be applied throughout your day to contain mistakes, forgive yourself, and get back on track quickly.

You’re only as strong as your grip… Grip in 7 Bullets Why Does Grip Strength Matter? Grip strength is a great proxy for overall body strength and muscle mass which are crucial to lifespan and quality of life. Reduced grip strength is associated with a 23% increase in mortality. After age 50, the LOWEST rate of decline in total…

Science-backed practices to improve physical and cognitive performance and boost your health. Implement & Out The bullet point version: Rule 1: Finish eating 3 hours before bed. Rule 2: Do not exercise within 2 hours of bed. Rule 3: Set the thermostat to 18–20℃ (65–68℉). Rule 4: Take a hot shower (or sauna)…

Revamping the framework that started it all: An all-encompassing guide to longevity. Today marks the 30th edition of my Longevity Minded newsletter. This article is an overhauled version of The Longevity Framework, that better captures my definition of longevity, outlines fundamental principles for achieving “success,” and the levers we can pull to get us there. Please enjoy! P.S. In other exciting news…

Controlling blood pressure to decrease your risk for stroke, heart failure, and kidney disease. The only way high blood pressure won’t expedite your death is if cancer gets you first. Implement & Out High blood pressure? Normalize uric acid (bodyweight, diet, sleep, exercise). Uric acid still above 5 after lifestyle changes? Talk to your doctor about a uric acid normalizing medication such as allopurinol. …

How to systematically interrupt and break destructive habits. Implement & Out Habits have four components: Cue → Craving → Response → Reward. This process is cyclical. Choose one of three approaches based on your desired end state: A) Eliminate entirely; B) Reduce the behaviour to your desired frequency; C) Replace the behaviour. Apply your approach (A/B/C) to this four-step process: 1)…