1. Always say less than necessary.
2. Use absence to increase respect and honor.
3. Win through your actions, never through argument.
4. Lifespan is the number of years you live. Healthspan is how long you're healthy enough to do the things that matter to you. Longevity means maximizing healthspan and lifespan. Exercise is by far the most potent longevity drug.
5. To optimize sleep: - Early healthy dinner (5pm) - Cold room (64 degrees) - No caffeine after 12pm - Go to bed early (9pm) - No water after dinner - Blacked out room - Read before bed - Track it - Sleep alone - No alcohol [link]
6. Store halved avocados in a resuable container with an onion at the bottom.
7. Andrew Huberman's 7-steps for a long healthy life:
1. Get sunlight in your eyes first thing in the morning every day. 20-30 minutes is ideal
2. Delay caffeine consumption for 90-120 minutes after waking.
3. Every 24 hours, we need to re-up exercise. Weight-training for 3 days. Cardio for 3 days, where 80% of cardio in zone 2 (be able to talk). Sauna and cold cycle in 1 day.
4. Avoid all processed foods. Fast until noon, 16 hours daily. Lunch should be protein-heavy with vegetables; avoid carbs for mental clarity. Snacks should be nuts and protein shakes. Dinner should be protein, veggies, and some carbs to aid sleep. 5-30min walk outside after each meal.
5. Deep work: focus for 90 minutes, sitting or standing upright.
6. Take a hot shower / bath in the evening.
7. For sleep, cool dark room and same bedtime every day.
8. How to memorize stuff:
1. Understand the flow first. Memorizing is what you layer on top of context, never a substitute for it.
2. Recruit every sense. Say it out loud and write it by hand instead of just running your eyes over it. The more channels you pull in, the faster it sticks.
3. Repeat on a schedule. Split the same material across several short sessions, which is what moves it from short-term to long-term memory.
4. Save the heavy cramming for right before the test. Everything you do earlier is groundwork that makes that final pass possible.
5. The core principle: memorize by asking and answering, never by staring. Pulling material out of your head is the thing being tested, so practice the pulling. This is why quizzing with a friend works so well.