Wiser Than Yesterday

By Dr. Savid Sinclair

Sinclair believes we’re wasting money and time on what he calls “whack-a-mole” medic

“There is nothing more dangerous to us than age. Yet we have conceded its power over us. And we have turned our fight for better health in other directions.”ine.

Failure to define aging as a disease is also stunting research funding to understand the biology of aging. Billions of dollars go towards researchin cancer, heart disease and alzheimers.

Countries that move to this definition first will have a first-mover advantage.

Current consensus on aging: There is not one universal cause of aging. There are instead 8-9 hallmarks of aging, include telomere shortening, genomic instability, and mitochondrial dysfunction. Address one of them and you slow aging, address them all, and you could stop it.

Inclairs view: the information theory of aging: aging is caused by loss of information in our epigenome. Epigenome is what decides gene expression and alters development of cells. I see it as an instruction manual for different cells, when information is lost (like a scratched DVD), the resulting cells are less and less perfect.

The commonality of these longevity genes is that they are all activated in response to biological stress. Some activation may be key to delaying aging but overworking them leads to a loss of epigenetic information and aging.

Eat less: Countless studies have shown significant increases in lifespans of mice and other mammals when calories are restricted over a large portion of their lives. Long-term calorie restriction may therefore increase lifespan, but it’s not an appealing solution.

Lower protein, vegetable-rich diet: The reduction of amino acids (found in meats) leads to the inhibition of mTOR (which can help protect mitochondria from damage). Evidence on the reduced risk of heart disease, cancer and other diseases is now widely accepted.

Exercise: More frequent exercisers have larger telomeres in studies. Exercise appears to shift cells into survival mode, raising NAD levels which in turn activates the survival network, growing oxygen-carrying capillaries in muscles. High-intensity interval training appears to be the most effective form.

Cold exposure: Exposure to cold activate sirtuins, which in turn activates brown fat in our backs and shoulders. The presence of higher levels of this “brown fat” is associated with lower age-related disease.

Smoking and passive smoking; pollution, PCBs and other chemicals in plastics; solvents and pesticides; food treated with sodium nitrate such as beer, cured meat, and cooked bacon; radiation from x-rays, gamma rays and UV light.

Sinclair recognises the impossibility of avoiding all these things, noting that the epigenome is set up to deal with a certain level of DNA breakages. The balance is ensuring we limit the damage as much as possible.

Existing drugs and compounds:

Rapamycin: This lowers immune response and is used to facilitate organ transplant acceptance. Mice given small dosages in the final months of their lives lived 9%-14% longer.

Metformin: This is a diabetes drug which has also been linked to longer lifespan. In 25 out of 26 studies of rodents treated, metformin showed potential as a protector against cancer. It’s less toxic than rapamycin, but similarly mimics aspects of calorie restriction.

Resveratrol: This is a natural molecule found in red wine, grapes and berries – albeit in low quantities. Research has shown a positive impact on heart health, as well as 20% life extensions in mice.

NAD boosters: These are the emerging compounds of interest. Two variants (NR and NMN) both show promising signs, while research has also found that they may prolong fertility. No human trials have been conducted yet.

In the final pages, Sinclair reveals what he’s doing to extend his own life, declaring that he feels 30 at 50. Among other things, he takes a combination of metformin, NMN and resveratrol. Sinclair openly admits there are not human trials to support his drug concoction yet. We simply don’t know the long-term effect on human lifespan. Nevertheless, he is confident in taking his chances based on what he’s seen. (He may also be confident because he has an interest in their promotion, given the disclosures filed away at the end of the book.)

I won’t be taking his drug concoction just yet, because (1) it’s too expensive, (2) I’m not a mouse, and (3) I believe I’m young enough to wait for the outcome of human trials. That said, I will be taking some of the day-to-day practices into account, while keeping a close eye on how the science of aging progresses in the coming years and decades.

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No matter what you eat, how much you exercise, how skinny or young or wise you are, none of it matters if you're not breathing properly.

The missing pillar in health is breath, it all starts there

Nestor finds that the science of breathing really is a lost art, and discovers more in ancient burial sites and secret Soviet facilities than in modern science labs. Points to antifragility.

Modern research is showing us that making even slight adjustments to the way we inhale and exhale can jump-start athletic performance; rejuvenate internal organs; halt snoring, asthma, and autoimmune disease; and even straighten scoliotic spines. None of this should be possible, and yet it is.

We lose weight through exhaled breath, 85% of the weight lost comes through breathing out CO2

More chewing when young -> better developed faces, mouths and airways -> fewer issues when older

-Breath through nose

Carbon dioxide is important

Useful breathing exercises at the end of the book

Written by Matthew Walker

Neglecting sleep undercuts your creativity, problem solving, decision-making, learning, memory, heart health, brain health, mental health, emotional well-being, immune system, and even your life span.

Why do we sleep? After all, when you’re sleeping—and all animals do—you can’t hunt, gather, eat, reproduce, or defend yourself. Yet Walker concludes that the evolutionary upsides of sleep are far greater than these downsides. In brief, sleep produces complex neurochemical baths that improve our brains in various ways. And it “restocks the armory of our immune system, helping fight malignancy, preventing infection, and warding off all manner of sickness.” In other words, sleep greatly enhances our evolutionary fitness—just in ways we can’t see.

Wakaing up forced =bad for heart, snoozing extra bad

Avoid blue light at night

A natural, internal process that regulates the sleep–wake cycle and repeats roughly every 24 hours. It can refer to any process that originates within an organism (is endogenous) and responds to the environment. of teens is shifted forward, there are also differences in people. 40% of ppl are morning persons, 30% night owls

Smart heating and lighting will help circadian rythm

Sleep enough in the week before your flu shot

If you can possibly take a short midday nap like our ancestors used to and some Mediterranean and South American cultures still do, you should (but no later than 3 pm). It will likely improve your creativity and coronary health as well as extend your lifetime.

Accidents caused by drowsy driving are more dangerous than those caused by intoxication

1 Stick to a sleep schedule (set an alarm for bedtime)

If our bodies could talk is a guide that tackles about different human stories

James Hamblin, a doctor and a journalist at Atlantic, created a video turned into a book that respond to the common medical questions of people. Endless curiosity lead us to seek new knowledge especially when it comes to our body. If our bodies could talk, a guide that tackles and give clarity how human treat his body and how it should be. Author dropped some of the frequently asked questions such as:

• Can I "boost" my immune system?

It focuses on body functions starting with the body’s superficial parts — eyes, and skin. Then, body actions such as eating, feeling, drinking, and even dying. His approach is interesting and straightforward. He intends to inform the reader’s to live a healthy lifestyle and worry less about the things that don’t matter. His context explain the misconceptions versus marketing-based facts.

Why we sleep, a New York times bestseller written by Matthew Walker, a professor of neuroscience and has contributed over 100 scientific studies. Why we sleep thoroughly explain the essence of sleep. It is described as one of the most important activity that people shouldn’t take advantage because it has a short and long-term effect on our physical, mental, and emotional health. Since most people are sleep- deprived, Matthew clearly states that it can linked to serious health diseases such as cancer, diabetes and even death.

Part 1: This Thing Called Sleep

Part 2: Why Would You Sleep?

Part 4: From Sleeping Pills to Society Transformed

Part 5: Twelve Tips for Healthy Sleep

Breath, written by James Nestor, author and journalist who has written for New York Times, BBC, National Public Radio, gives you a transformation that changes your body and mind. It all starts with breathing. It is one of the underrated body activities yet the pillar of healthy lifestyle. Nestor stated that to breathe is not just taking the air in and letting it out, it has an art. He reveal the basic truth how the art of breathing occurs. There are many ways to breathe — the 5.5 symmetry, 5.5 second inhales followed by 5.5 second exhales which equals to 5.5 breaths a minute is the most efficient breathing rhythm. When your heartbeat speeds up, exhale slowly. To exhale is a parasympathetic response which calms your mental state. The misconception of being “less nature, more nurture” is far from truth. Workout exercises can increase your lung’s capacity. He used free divers as an example, diving down thousands of feet, made their lungs larger. Nose breathing is always better than mouth breathing. It lowers your blood pressure, heart rate and helps preserve memories that keep your body balanced.

Lifespan written by David Sinclair, professor of genetics at Harvard Medical School. In this book, author explains why an individual undergo aging. Aging causes stem cell loss and genetic instability. Through his research, David created a theory that aging is a “loss of information” based by the Mathematical Theory of Communication by Claude Shannon. In this theory, there are two types that transmits information — digital and analog. Analog is continuous and interrupted by a noise while digital is discrete. Both serve as the genetic and epigenetic code respectively which distinguishes which genes are present in the cell. David concluded that noise destroys the gene expression and other processes which results to malfunctioning and aging of an individual. This self-help books is somehow a wake-up call for everyone about how the science of aging takes place.

Gut, sold over million copies written by Giulia Enders, two-time scholarship winner of the Heraeus Foundation. Author states that treating your guts well, will treat your body well in return. She wants the readers to explore how digestive system works and explains step by step. From a food which enters the mouth to gastric bubble to stomach to small intestine. Ender shows also microbes as part of the process and also produce nutrients that is being absorbed by our body. These bacteria occupy space and latch at specific locations. She also shares how important cleanliness is, the best position to defecate, vomiting and washing of fruits and vegetables. Her book serve as a good source and a user-friendly type which can be useful to anyone.

Burn, written by Herman Pontzer, anthropologist at Duke University. This book is an eye-opener who loves to exercise and lose weight, be physically fit. Pontzer shows how metabolism works and manage our desired weight. He implies that exercising doesn’t burn your calories, diet does. He said “Use diet to watch your weight, and exercise for everything else”. Pontzer believes that we’re not in control of our metabolism but you have control on your diet. His observation states that the more you exercise, more your body manage energy. Exercise will lead you a healthy well-being but doesn’t give you’re body huge changes. He also offers explanations about the role of foods is essential in maintaining your desired body status and won’t lead you on overconsume.

Nutrition, written by Denise Minger,. A book that reveals the truth about nutrition. Her book needs an extensive reading in order to absorb the content because it contains a lot of data that will surely serve as your primary source in terms of your human nutrition. It is divided into three major parts — Shady Politics, Slippery Science, and New Geometry. Minger exposed the politics that led the USDA Food Pyramid of Nutrition that is responsible in promoting agriculture problems. She describes how low-fat diet is important in improving one’s nutrition. She even debunked the early research due to poor methodology. Being aware about nutrition will become very useful instead of being dependent on doctors. She gave tips on how to evaluate who to trust and who to recognize as an authority. She also gave an overview about “muscle meats” and how to cook meats to lessen the carcinogenic properties.

Whether you’re a beginner, athlete, professional, nutrionist, this is perfect for everyone.

By Richard Rumelt

Around the 60’s, many authors started ascribing leader’s success to their vision, combined with their charisma. This has resulted in a lot of bad strategy, based on ambitious goal setting. Example: 20/20 plan - 20% growth with 20% profit margin.

Often a goal or a vision can be a perfectly fine starting point for a strategy. However, the strategy itself must include precise information on how these goals will actually be achieved.

Example: warzone

Diagnosis: What is the challenge to be overcome? Often requires focus on critical elements to simplify complex realities

A guiding policy is an overall approach chosen to cope with or overcome the obstacles identified in the diagnosis. Like the guardrails on a highway, the guiding policy directs and constrains action in certain directions without defining exactly what shall be done.

A set of coherent actions dictate how the guiding policy will be carried out. The actions should be coherent, meaning the use of resources, policies, and maneuvers that are undertaken should be coordinated and support each other (not fight each other, or be independent from one another).

A good strategy demands that you make a choice, based on your diagnosis (strengths, weaknesses). Example: Bonsai

Good strategy vs bad strategy

Good strategy is about focusing and coordinating efforts to achieve an outcome, which necessarily means saying “No” to some goals, initiatives, and people.

The only constant in any situation is change. Your action points, and maybe even your strategy will need to adapt to this change. Change can come from technology, industry trends or competitors. Next to adapting to change, it is also possible to use change to your advantage.

Example: The author once asked Steve Jobs how he was going to compete against the Win-tel standard in the personal computer industry. His answer was - ‘I’m not going to, I’m going to wait for the next big thing in the tech industry, and take it’.

Ever thought about getting investments for your startup? Ever thought about investing in a startup?

Whether you are an entrepreneur, an investor, a lawyer or just a stakeholder in the venture capital market, this book is for you!

In it, renowned investor Brad Feld addresses some topics within the Venture Capital ecosystem, explaining in a practical and didactic way how things work. You'll understand a bit more about raising money, how to get away from some legal issues, who are the top players in VC deals, and how to deal with investors.

The entire book is laid out into chapters that can be read independent of each other.

The book is filled with lots of other amazing advice. Go pick up a copy.

Brad Feld and Jason Mendelsom are venture capitalists

BRAD FELD has been an early stage investor and entrepreneur for over thirty years. Prior to cofounding Foundry Group, he cofounded Mobius Venture Capital and Intensity Ventures. He is also a cofounder of Techstars.

JASON MENDELSON has over twenty years experience in the venture capital and technology industries in a multitude of investing, legal, and operational roles. Prior to cofounding Foundry Group, Jason was a Managing Director and General Counsel for Mobius Venture Capital. He is also a cofounder of SRS/Acquiom.

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Special Guest: Jack Hughes.

Nir Eyal answers these questions (and many more) by explaining the "Hook Model" - a four steps process embedded into the products of many successful companies to subtly encourage customer behavior. Through consecutive “hook cycles,” these products reach their ultimate goal of bringing users back over and over again, without depending on costly advertising or aggressive messaging.

A ‘trigger’ is the actuator of behavior; comes in two types — External and Internal

External

Internal

Trigger only succeeds if user has both the ability and motivation to take action

Motivators:

Ability is more important than motivation

Rewarding users by solving a problem, reinforcing their motivation for the action taken in the previous phase.

Rewards of the

Here - users are asked to do a bit of work. Investments are about the anticipation of longer-tern rewards, not immediate gratification. The more users invest time and effort into a product or service, the more they value it. Example: AI with spotify, but it can also be followers, reputation or skill

Nir Eyal is the bestselling author of "Hooked: How to Build Habit-Forming Products" and "Indistractable: How to Control Your Attention and Choose Your Life." He is a prominent figure in the silicon valley start up scene with specialist expertise in product development and consumer psychology.

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April Dunford extracts from her own 20+ years of real-world tech marketing experience a basic positioning framework that actually works, because she sees that positioning is often misunderstood, and can be really powerful, especially for saas startups

Definition: Positioning is the act of deliberately defining how you are the best at something that a defined market cares a lot about.

When customers first encounter your product they look for "signals" to try to understand what box to put your product in. These include your messaging, features, price, other customers, and most importantly, your competitive alternatives.

Customers use what they know, to make sense of what they don’t know.

Linking your product to a category immediately triggers a bunch of assumptions about price, target customers, features, competitors etc.

You win at positioning by deliberately choosing a market category where you expect to win and identify who your "best fit" customers are.

Shift your sales and marketing to target as narrow of a customer segment as you can while still making your sales targets, as more narrow marketing is more effective.

April Dunford is an executive consultant, speaker and author who helps technology companies make complicated products easy for customers to understand and love.

She is a globally recognized expert in positioning and market strategy, and has launched 16 products into market across her 25-year career as VP of marketing at a series of successful high-growth startups.

April advises leadership, sales and marketing teams through training, workshops and keynote talks. She is also a board member, investor and advisor to dozens of high-growth businesses.

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Global technology executive, serial entrepreneur, and angel investor Elad Gil has worked with high-growth, tech companies like Airbnb, Twitter, Google, Stripe, and Square as they've grown from small companies to global enterprises.

Across all of these breakout companies, a set of common patterns has evolved into a repeatable playbook that Gil has now codified in High Growth Handbook. In this definitive guide, Gil covers key topics, including:

Interspersed with and informed by interviews with some of the biggest names in Silicon Valley including Reid Hoffman (LinkedIn), Marc Andreessen (Andreessen Horowitz), and Aaron Levie (Box), High Growth Handbook presents crystal-clear guidance for navigating the most complex challenges that confront leaders and operators in high-growth startups.

As companies grow, individual products become less important, and focus has to shift towards the distribution of multiple products. The most successful companies have powerful distribution engines.

Elad Gil, an entrepreneur, operating executive, and investor or advisor to private companies such as Airbnb, Coinbase, Checkr, Gusto, Instacart, OpenDoor, Pinterest, Square, Stripe, Wish. He is cofounder and chairman at Color Genomics.

Elad was the VP of Corporate Strategy at Twitter, where he also ran product (Geo, Search) and operational teams (M&A and Corporate Development). Elad joined Twitter via the acquisition of MixerLabs, where he was co-founder and CEO.

Elad spent many years at Google, where he started the mobile team-involved in all aspects of getting it up and running. He was involved with three acquisitions (including the Android team) and was the original product manager for Google Mobile Maps. Prior to Google, Elad had product management and market-seeding roles at a number of Silicon Valley companies.

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Most startup stories describe the most romantic parts of a venture, from starting in a garage or college dorm to successfully doing a multi-billion dollar IPO.

Scott Belsky, who is a bestselling author, entrepreneur, Chief Product Officer at Adobe, and product advisor to many of today's top start-ups, goes about it differently. He dedicates this book to the messy middle, the middle stretch, which is the least talked about, but probably the most important part of any venture.

Endure the roller coaster of successes and failures