A&B #64

Hey everyone,

I hope you're having a wonderful weekend and catching up on some reading today.

Some wonderful news to share:

• We hit 200,000 followers on Instagram!

• The newsletter hit 10,000 subscribers!

Thank you so much for your support everyone. If you've enjoyed this newsletter, please take a second to forward it to a friend or send them this

link

. 🙏

There's been a lot going on so here are a few threads you may have missed:

• 10 science-backed health benefits of reading books

• 50 of the best quotes about books & reading from Naval Ravikant

• The 10 most important visuals in books that I've come across

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 more lessons to live to 100+ years old (read the first 3 lessons here):1) Drink More TeaFor centuries, green tea has been credited with significant medical properties and recent studies have confirmed its many benefits. Here are a few of the health benefits tea offers: Improving circulation Controlling cholesterol Lowering blood sugar levels Cleansing and diuretic effects Protection against UV damageSpecifically, you want to drink green or white tea. One cup of white tea can pack the same amount of antioxidants as a dozen glasses of orange juice. So, drink a cup of green or white tea every day to reduce free radicals in your body and keep you as young as possible.2) Eat Foods That Combat AgingJust as drinking white and green tea can combat aging, so can eating certain foods. You want to eat: Broccoli for its high concentration of minerals and fiber. Oily fish such as salmon, tuna, and sardines for all the antioxidants in their fat. Fruits such as strawberries and apricots for their vitamins.  Berries such as blueberries and goji berries for their phytochemical antioxidants.Knowing what to eat is important, but so is knowing what not to eat. Avoid eating: Refined sugar and grains Processed baked goods Prepared foods Cow's milk and its derivativesFollowing this diet will help you feel younger and slow the process of premature aging.  3) Practice FastingIt may seem paradoxical, but one of the best ways to live longer is to eat less. If the body regularly consumes too many calories, it gets lethargic and starts to wear down, expending significant energy on digestion. Caloric restriction has also been shown to have a powerful protective effect against obesity, type 2 diabetes, inflammation, hypertension, and cardiovascular disease.There are many different fasting routines but the two most common ones are the 8/16 and 5:2 diets. Eat for an 8 hour period and take 16 hours off. Or, eat for 5 days and take 2 days off.But remember the key to staying healthy while consuming fewer calories is eating foods with high nutritional value (like the foods listed in lesson #2).Disclaimer: I'm not a doctor so nothing I ever write should be taken as medical advice. Be smart, don't do anything extreme, and consult with your physician.

✅ Actionable Advice:

1) Drink a cup of tea daily:

• Drinking green or white tea every day can help reduce free radicals in your body and keep you younger longer.

2) Eat antiaging foods:

• Eat these:

  • Vegetables

  • Oily fish

  • Fruits

  • Berries

• Avoid these:

  • Refined sugar

  • Processed baked goods

  • Prepared foods

  • Cow's milk

3) Practice fasting:

• Fasting is one of the most scientifically proven ways to slow down aging.

• Find a fast that works best for you:

  • 8 hours on, 16 hours off

  • 5 days on, 2 days off

🎧 Podcast Update:

New podcast coming out later this week with so stay tuned...In the meantime, here are a few YouTube videos you might enjoy:

• 5 Books To Go From Introvert to Extrovert

• 5 Books I WISH I Read Earlier

• Like This Book? Read That Book

📖 Reading Lesson:Reading Tip:When it comes to books about sales, negotiation, or communication, get the audiobook.By listening to the book you’ll get more information on the tone of voice, word emphasis, and other vocal cues that make a big difference in the lessons you’re learning.

⭐️ Weekly Quote:"I read a book one day and my whole life was changed."-Orhan Pamuk

🙏 Support:This week's sponsor is Podcast Notes.They have summaries on 1,500+ podcasts and 100+ exclusive member-only articles, such as their Guide to Reading More & Becoming A Better Reader. If you love podcasts and want to save yourself hundreds of hours of listening time, sign up for their membership.Use code "BOOKS" to save 10% on your subscription here.PS: Here are 7 threads that will you help find your next favorite podcast episode.

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