Together with 
 

Click here for the post.

 

 
Health:

1/ Best Fitness Trackers: Oura, Whoop, Levels [2020 Top Fitness Takeaways, Premium]

2/ Volume + Frequency: Ideal total volume for the week per body part: is 10-20 sets, the ideal frequency of training per body part: 2-3 times per week – Mind Pump

3/ Why You Need to Get Cold: We hold on through our thoughts: the cold allows us to reset and find the energy and purpose again – Wim Hof

4/ 5 Ways To Fight Seasonal Depression: Sunlight, exercise, consistent sleep, supplement Vitamin D and fix your diet

5/ The Always Reason for Injuries: The load that lifters put on their tissues exceeds their tolerance - Dr. Stefi Cohen (World Record Weight Lifter)

6/ Six Things That You Should be Doing After Any Injury: Dr. Stefi Cohen (World Record Weight Lifter)

• Stop doing what hurts – don’t be afraid of taking some time off
• Find movements that feel good and don’t exacerbate your pain
• Increase the amount of aerobic activity – “motion is lotion”
• Use pain to inform your training decisions
• Turn off the pain alarm -expose yourself to tolerable ranges of motion

7/ You Have to Build Your Own Parachute: Taking care of yourself through staying active and eating healthy is like stitching together a parachute: It’s a slow process but if there’s an emergency, you’ll be glad to have it – Jerzy Gregorek

8/ Hispanic Mortality Paradox: People of Hispanic ancestry often have a higher risk for diabetes and metabolic syndrome but age slower, according to the epigenetic clock – Dr. Steve Horvath
 
Wisdom

9/ “Easy choices, hard life. Hard choices, easy life.” – Jerzy Gregorek

10/ “The most true direction is to be useful, to provide for your community” - Carl Jung

11/ Be Loved, Not Liked: “Being liked is not being loving. Love thy neighbor has nothing to do with being liked or being nice. Sacrificing being liked for others’ well-being, that is love. That is kindness.” Carl Jung

12/ Information OVERLOAD: The average person today takes in the same information in a day that a person living in the 1800s would take in in a year. “The overuse of tech is a lobotomy- it desensitizes us” - Brian Roemmele

13/ The Open Source Software Bill of Rights: Freedom to use the software for any purpose, to see how it works, to modify it and distribute those changes – Matt Mullenweg

Podcast Notes Premium 

• The Top Takeaways from 2020 – Fitness Edition

Below The Line

• Dr. Carl Jung — Heroes, Alchemy, and Connection (#86)

Found My Fitness with Dr. Rhonda Patrick

• Dr. Steve Horvath On Epigenetic Aging To Predict Healthspan: The DNA Phenoage And Grimage Clocks

Pod of Jake

• Jerzy Gregorek

Infinite Loops with Jim O’Shaughnessy

• The Intelligence Amplifier with Brian Roemmele

The Knowledge Project

• Matt Mullenweg: Collaboration Is Key (#100)

The Tim Ferriss Show

• #491– 25 World Records, Weight Training, Sports Psychology, Overcoming Pain, and more with Dr. Stefi Cohen

Impact Theory

• Wim Hof “The Iceman” Shares How to Change Your Biochemistry with Deep Breathing

Mind Pump

• 1458: Favorite Workout Splits, How To Know If You Are Too Sick To Work Out, What To Do On Rest Days & More
• 1457: Five Ways To Reduce Seasonal Depression