📚 A&B #133

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👋 Hey everyone,

Here are a few popular posts you may have missed:

• 12 Lessons from "Gnar Country."

• 20 YouTube channels that will make you smarter.

• 20 Book recommendations in 20 different genres.

🤓 Course Update:

We're up to 235+ people on the waitlist, reply "A" to this email and I'll personally email you once the course is available for preorder!

📚 Book Summary:

This week's book is Gnar Country by Steven Kotler.

Steven Kotler is a peak performance expert and in the book, he shares his journey of learning how to park ski (i.e. do tricks on skis) in his 50s. If you're into skiing or staying rad while growing old, you'll like this book.

Here are 3 key lessons from the book:

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1) Never Skip Leg Day

Remember that "Never skip leg day' meme"?

Turns out there's a lot of truth behind that joke. Scientists have found that leg strength is the single most important factor for longevity.

Thigh muscle mass inversely correlates with mortality. Strong legs maintain physical functionality, boost overall health, and levels of social activity, and protect against a common killer of older adults such as slipping, falling, and breaking a bone.

Interestingly, strong legs also protect the brain.

In a 10-year study with 300+ twins all over 55 years old, researchers at Kings College London found a "strikingly protective relationship" between high leg strength and preserved mental abilities and brain structure.

So the next time you think about skipping leg day, remember that study (and this meme).

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2) Look For Multi-Tool Solutions

As a peak performance expert, Steven is constantly on the lookout for multi-tool solutions AKA solutions that solve more than one problem at a time.

For example, meditation is a great multi-tool solution.

Meditation improves your focus, self-awareness, and attention span while also reducing your stress and anxiety levels.

Another great example of a multi-tool solution is hiking.

Hiking is a great way to exercise and spending time in nature lowers stress and improves mood. Additionally, seeing wide vistas enhances creativity and new environments enhance learning. You could even throw on a weight vest to develop your stamina and balance.

Here are two more ideas: Read a book on your front porch/backyard instead of inside and go for a jog in the park instead of on the treadmill.

Take a moment and reflect on how you can turn the current activities you're doing into multi-tool solutions.

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3) Train Like A Pro, Recover Like A Pro

Studies show that with proper training we can retain 70% of our physical abilities until even very late in life.

But if you want to kick ass until you kick the bucket, you have to train like a pro and also recover like one.

Here's what Steven recommends:

• Consume high-quality nutrition (mostly non-processed foods)

• Hydrate constantly

• Take anti-inflammatory supplements

• Get 8 hours of sleep

• Take midday naps when needed

• Avoid alcohol

• Take up daily yoga or stretching

• Go for a walk in nature every day

• Take more epsom salt baths

• Spend more time in saunas

These tips all seem simple (and they are) but combine them together and they'll have a major positive impact on your life and aging process.

✅ Actionable Advice:

Quick question:

Since oftentimes the 3 lessons above are actionable, should I replace this section with my favorite quotes from the book or do you like the "Actionable Advice" recap?

Let me know by replying to this email with your thoughts.

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Favorite Quotes:

• The five Blue Zone keys to a long happy life: Move around a lot, de-stress regularly, have robust social ties, eat well, and try to live with passion, purpose, and regular access to flow."

• "Being busy is not an excuse. Too often, the siren song of adult responsibility is where our dreams go to die."

• "How I feel in the moment matters far less than how I feel later."

• "Get comfortable being uncomfortable."

• "If you consistently break your word to yourself, once you set a goal, your brain immediately starts hunting for an easy way out. Meaning, if you don't keep your word to yourself, your brain moves into "I quit" mode long before you've even gotten in the game."

• "The brain is a goal-directed, puzzle-solving machine. If it knows that quitting is not an option, then it never stops trying to figure out how to reach that goal, which is usually what's required to reach that goal."

• "Hesitation opens the door to fear."

• "Our willpower is highest in the morning when we're fresh from sleep. It dwindles during the day, as we expend energy."

• "Hard work words; smart work works better; smart play works best."

• "Action sports are fantastic for longevity. All of them are challenging, social, and creative activities that produce feelings of master and control."

📖 Reading Lesson:

If you struggle with finding motivation to read books, open this.

⭐️ Weekly Quote:

"The next time the voice in your head says, 'You're too old for this shit'–remember, the voice is lying."

–Steven Kotler

Thank you for your support everyone, I'll see you next Sunday!

Read on,

Alex W.