A&B #85

🙏 Support:No sponsor this week–just wanted to say thank you for reading the A&B newsletter.PS: If you like newsletters, here are 20 FREE newsletters that will make you smarter, wiser, and wealthier.

👋 Hey everyone,

Here are a few popular posts you may have missed:

• 20 TED Talks worth watching

• 20 Documentaries that will unlock your inner artist

• 20 Amazing books, podcasts, documentaries, and more

PS: All three of these threads went viral so highly recommend checking them all out!

📚 Book Lessons:

This week's book is Muscle for Life by Michael Matthews.There are a million books about diet and fitness, but this one cuts through the noise. The advice is practical, easy to understand, and based on science–not trends or fads. If you want a simple and effective blueprint for getting in shape, this book is for you.Here are three lessons from it:1) Start Lifting WeightsYou know working out is good for you, but do you know why?Here are just a few benefits: A study of 3,500+ people at the University of South Carolina found that those who did strength training were 3x less likely to experience any kind of physical impairment or disability later in life. A study at the University of British Columbia found that women who did just one strength training workout per week for a year improved their cognitive function by 12%. Studies show that training also reduces the risk of diabetes, heart disease, and osteoporosis.Strength training is so powerful that the author even recommends it over cardio: "Strength training has multiple major advantages over cardio, and if you had to pick just one kind of exercise, it should be strength training," writes Michael Matthews.   2) Start TODAYHere's a cold hard truth from the author:"To Mr. and Ms. 'I-really-don't-have-time-to-eat-well-and-exercise,' I say: you can choose the rigors of healthy living now or the penalties of unhealthy living later."That's it. There is no third option. You either put in the time and effort to eat healthily and exercise now OR you'll have to pay the price for not taking care of your body later.The good news is that it doesn't take a whole lot of work–only 30 minutes a day to transform your body and improve your health. That's only 2% of your entire day. So the choice is yours: Will you start investing in your body today or avoid the work and pay for it in the future? 3) Plants + Protein = Perfect DietStop chasing the latest diet trend or "superfoods", instead, just stick to plants and high-protein foods.Protein is vital because it helps you build and preserve muscle as you get older. One study of 2,000 people over a 3-year period found that those who ate the most protein lost 40% less muscle than those who ate the least.In addition to protein, you also need to eat a lot of plants. An extraordinary amount of evidence shows that people who eat more fruits and vegetables are healthier, live longer, and enjoy a lower risk of high blood pressure, heart disease, stroke, cancer, osteoporosis, cognitive decline, and dementia. Studies have also shown that people who eat the most plants have the easiest time losing weight and keeping it off. So, keep things simple and focus on eating mostly high-protein foods and lots of plants.*Disclaimer: I'm not a doctor, this isn't medical advice, consult your physician, etc.*

✅ Actionable Advice: 

1) Here's why you should do strength training:

• Decreases likelihood of disability by 3x.

• Improves cognitive function by 12%.

• Reduces risk of diabetes, heart disease, and osteoporosis.

2) Start working out today:

• You only need to work out for 30 minutes a day to transform your life.

• Future you will thank you for taking care of your body when you were younger.

3) Eat mostly plants and high-protein foods:

• Stop chasing fad diets, superfoods, or other shortcuts.

• Instead, stick to the basics (plants + protein) and you'll do well.

🎧 Podcast Update:

Check out my 3 most popular podcast episodes on YouTube:

• Morgan Housel: The Psychology of Money

• Dr. Robert Glover: No More Mr. Nice Guy

• MJ DeMarco: The Great Rat Race Escape

📖 Reading Lesson:Here are 10 visuals that will change the way you read books.^highly recommend checking out this thread, the visuals are awesome!

⭐️ Weekly Quote:"Reading a book without taking notes is like attending a college lecture without a laptop."(source)

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