Overall:  As we approach the end of the year, I need to spend the month of December solidifying a plan for 2026. This year was one of the less intentional years I’ve had. Personally, I want to be deliberate about finding ways to write more, read more, and be intentional about continued education. Family - really want to support my wife and kids with their own development outside of the home - start to explore. Spiritually - considering doing another course of bible in the yea

Training:  M:  Bike - read  Tu:  Squat: 460x3, 430x4, 405x16 Bench: 295x3, 275x4, 260x10  Pull up: BW x5x6 ECHO Bike: sprint intervals  W:  Comp BJJ  Thursday  OFF Friday  BJJ  Sat:  OHP: 205x3, 190x4, 180x15  Rack pull: 500x10x4  Run: LSS 30 min  Sun: BJJ & Sauna  Overall:  Challenging week. Have successfully put in the sprint intervals the past couple of weeks, but have taken an off day where I should be doing tempos from a run standpoint. Still trying to determine if this

Learning:  Podcasts:  Attia - Women’s Sexual Health  Was surprised at level of favor with progestins. Considering contraception and HRT strategies simultaneously. Consider asking about desire to continue ovulation in the setting of HRT.  Knowledge Project - Panera Lectures  Spirit Gym - 1  Training:  Rough week. Lifting felt good. Stress was high. R lat is still acting goofy. Need to just do some banded pull downs to warm up to get some blood in there prior to training.  M: B

Learning:  Podcasts Attia - Longevity 101  Exercise  Minimize cardiovascular risk - target ApoB reduction Diet - don’t eat crap  WCI Real life retirement planning  Huberman - Sinclair Focus is on mTOR minimization and consideration of Sartuins  Pulsed fasting with regular exercise  Knowledge Project - Steve Wozniak Do the right thing Be an engineer Engineers often work best on projects alone  Acquired - Trader Joes  Started as liquor store Paid employees more than peers Emplo

Learning:  Podcasts:  Attia - Protein 2 - Rhonda Patrick  More on how protein requirement should be higher. Caveat is always if someone has healthy kidneys  Knowledge Project Will listen today - forensic accounting  WCI On taxes  Chek - Christiane Northrup Talking about women’s health, PMS and perimenopausal disease. How many of these symptoms are the result of unhealthy lifestyles and how mistreated women have been by the health system  Acquired - Google  Recommended podcast

Learning:  Podcast:  Attia - Protein Debate Primary take away of this listen had nothing to do with protein. It was about having a reasonable dialogue about science and statistics. Primarily focus should be on the methods and results.  Huberman - How Brain Functions  Was a lot of talk on brain development, visual interpretation and plasticity primarily in the young.  Knowledge Project Jim Clayton - Pay off your debts in full, keep pushing despite failure, discipline beats hyp

Learning:  Podcasts Attia - Tylenol and Autism  Huberman - DJ Shipley  Importance of routines Up at the same time every day  Knowledge Project -  Lectures Spirit Gym  Relationships - progression through maturity  Quotes  "Proactive, not reactive" continues to be one of the keys to my happiness (and, ideally, success). I’ve been really focused on my walking and writing this year (and those two things go really well together) - Dan John  Training: Overall:  Past couple weeks ha

Learning:  Podcasts:  Attia: Joe Liemandt Discussion on Alpha school an AI based school in Austin Texas. Reports that students can make...

Learning:  Podcast:  Attia - Diets AMA  Evaluated pros and cons of keto, carnivore, vegan and mediterranean diets. Challenge with all of...

Learning:  Podcasts:  Attia - Neurosurgery Updates Brain Computer interface was the primary topic. Discussed multiple approaches to the...

Learning:  Podcast  Attia - Stu McGill - Low Back Pain  Replay  The approach is more on back mechanics. Maintaining a neutral spine....

Learning  Podcasts:  Attia - Anxiety  Great conversation on anxiety and anxiety based disorders Treatment tends to stem around exposure...

Learning:  Podcasts:  Attia :  Sugars and artificial sweeteners.  Primary debate is on metabolic effect and for weight loss. There...

Learning  Podcasts Attia - Charles Duhigg - Habit   Positive reinforcement is 20x more powerful at stimulating change compared to...

Learning Podcasts Attia - Eric Verdin  Excellent episode discussing the immune system and its impact on aging. Discussed how the decline...

Learning: Podcasts: Attia - Peter’s Takeaways   More focus on facial aesthetics and having a skin care routine. Importance is quality...

Learning  Podcasts  Attia - longevity focus on alpha-ketoglutarate, urolithin a & sublingual NAD. It was an interesting discussion with...

Learning:  Podcasts  WCI - Disability Claims - make sure even if you are dealing with friends on an issue that things are being...

Training:  Tu -  Squat: 385x8, 355x8, 335x25 Clean: 205x2x5 Pull Up: bw x5 x8 Sled work: 15 min - 3 plates all directions Th  Bench:...

Learning:  WCI - HSA - how to use them  Huberman - on depression and alternative treatments - thyroid, keto, plant med - not a lot of new...