Weekly Wisdom #283 - The only health & fitness routine you need to know

4-Hour Workweek, My Favourite Shoes, Regulatory Capture & A Summarized Fitness Routine

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Happy Tuesday!

After a brief hiatus while I was traveling, the newsletter is back, and I've got lots to share.

One of the benefits of travel is the amount of time that's available for reading and catching up on things while on the train/at the airport/at the beach/etc.

So let's get into the newsletter—have a great week!

Graham

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Links

📚 Book I'm Reading: The 4-Hour Workweek - Tim Ferriss - This is the book that got me into entrepreneurship, though it's about much more than that.

It's about time management, finding leverage to accomplish more with less, and finding ways to free up your time so you can spend it doing whatever you want.

I try to re-read it regularly, as it always provides a reset in thinking about what I want from life.

👟 Thursday Boots - This is my new favourite shoe company. As a general rule, I love brands that are very restrictive with their products, and Thursday is one of the few companies where I like almost everything they make.

I've got a couple pairs of their sneakers, and will be going back for some boots sometime soon. So far they've been excellent.

🍿 2,851 Miles - Bill Gurley at All-In Summit - I've been watching the videos from the All-In Summit conference that happened earlier in September, and there are some fantastic talks.

This one with Bill Gurley deals with regulatory capture, but there are a bunch of great ones, ranging from the China-US conflict to fusion power to investing.

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Tweet of the Week

This is one of the most succinct training/diet summaries I've seen to date (original Tweet below):

weight train min 4 days/week, better is everyday (intensity matters fyi)

LISS cardio min 3 days/week (walking) -higher intensity cardio (can't really talk & do it at the same time) 2 days a week (walking with a 20lb-40lb weight vest is great here), swimming is great too, avoid running

sleep 8 hours -get your protein, no matter what (most important macronutrient)

diet is 80% meat, fish, eggs, and fruit, 20% everything else, avoid processed foods like the plague

sauna

mobility (take care of the hips is #1, knees #2, everything else after those)

Don't overcomplicate things, be consistent, avoid injury, "just do it", & let it compound

Jason Warner-->

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@jasoncwarner

Cannot endorse this enough. The data on weight training is unequivocal let alone the "it just makes effing sense" part of it

Long-term tl;dr body longevity (brain/mind is diff)

-weight train min 4 days/week, better is everyday (intensity matters fyi)
-LISS cardio min 3… https://twitter.com/i/web/status/1705963010416877928 https://twitter.com/stewartbrand/status/1705341058203390215

Stewart Brand

@stewartbrand

As an 84-year-old who lifts weights every other day for an hour, I endorse this advice. https://twitter.com/FitFounder/status/1705209430248484871

12:10 PM • Sep 24, 2023

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