A&B #60

Hey everyone,

Lots going on this week so here's a short and sweet update:

1) I found out "The Feynman Lectures on Physics" is the most popular physics book series ever written and it's available for

online.

2) I wrote two threads this week. The first is about the

reading. The second is about

.

3)

Alright, let's dive into this week's newsletter.

📚 Book Lessons:

This week's book is Ikigai by by Héctor García and Francesc Miralles.  The authors studied a Japanese village with the highest percentage of 100-year-olds to find the keys to a happier and longer life. If you want to live a good life and make it to 100+ years old, this book is for you. Here are 3 lessons to live to 100-years old:1) The 80% Secret Most people believe that the more food they eat, the healthier they'll be. But just as with anything else, too much can be harmful.Overeating can wear down your body with long digestive processes that accelerate cellular oxidation. Overeating gives us pleasure in the short term, but not having that extra slice of pie will help us live longer in the long term.Recent studies by nutritionists reveal that Japanese citizens eat 1,800-1,900 calories a day while U.S. citizens eat between 2,200 and 3,300 calories a day. So, instead of overeating, try to eat till you're about 80% full. 2) Stop SittingThe rise in sedentary behavior (AKA sitting) has led to numerous diseases such as hypertension and obesity which decreases longevity. Spending too much time sitting at work or at home reduces muscular and respiratory fitness. It also increases appetite. A sedentary lifestyle can lead to hypertension, cardiovascular disease, osteoporosis, and even certain types of cancer. Too much sitting is a problem for both adults and kids. Sedentary children suffer from higher rates of obesity–which is why it's so important for children to develop an active lifestyle early on.The good news is that it's easy to be less sedentary; it just takes a bit of effort and a few changes to your routine. 3) Get Your SleepScience has shown that sleep is a key antiaging tool. How? When we sleep, our bodies secrete melatonin, a powerful antioxidant that: Strengthens the immune system Protects against cancer Prevents osteoporosis Fights heart diseaseFor all these reasons, melatonin is a great ally in preserving youth. To maximize its benefits and get the best sleep possible, make sure to avoid alcohol, tobacco, and caffeine–all of which make it harder to get a good night's rest.

✅ Actionable Advice:

1) Only eat till you're 80% full:

• Overeating will wear down your digestive processes and accelerate aging.

• Instead, only eat till you feel about 80% full.

2) Stop sitting so much:

• Go for a walk on your lunch break.

• Get a standing or treadmill desk if possible.

• Take the stairs instead of the elevator or escalator.

• Start a physical activity you enjoy (yoga, basketball, ping-pong, etc.)

3) Get 8 hours of sleep every night:

• Sleeping secretes melatonin which strengthens your immune system and protects you against cancer, heart disease, and other illnesses.

• To get the best sleep possible, avoid alcohol, tobacco, and caffeine.

🎧 Podcast Update:

I have an amazing podcast coming out later this week, stay tuned...In the meantime, here are the top 10 most popular TRJ episodes.

📖 Reading Lesson:A simple guide to taking notes while reading.

⭐️ Weekly Quote:Read to fill the mind.Write to empty the mind.Exercise to calm the mind.Meditate to train the mind.(share here)

🙏 Support:This week's sponsor is Trends.Trends is a private community of 15,000+ entrepreneurs. In addition to this incredible network, when you sign up you also get a weekly research report with business trends, exclusive articles and blog posts, and in-depth interviews with industry experts. Try Trends for FREE for 7-days here.

Thank you for your support everyone, I'll see you next Sunday!Read on,Alex W.