Discover the Creators Who Inspire My Journey

Pull strength training to prevent age-related strength loss and build a stable foundation to use the body well into the future

Push hypertrophy training to prevent age-related strength loss and build a stable foundation to use the body well into the future

Legs hypertrophy training to prevent age-related strength loss and build a stable foundation to use the body well into the future

Legs stability training to prevent age-related strength loss and build a stable foundation to use the body well into the future

Combine Zone 2 and Zone 5 (low and high intensity aerobic) training to boost gains, and skip doing a separate Zone 5 session each week!

# Start your day with mindfulness practices to cultivate presence, gratitude, and intention. This routine helps set a positive tone and manage stress. ### Benefits: ✨ Increased focus and productivity 💗 Reduced anxiety and negative thought patterns 🙏 Greater sense of calm and inner peace Arthur Brooks is a social scientist, professor at Harvard University, a columnist for The Atlantic, and the bestselling author of From Strength to Strength. In this episode, Arthur explains how intelligence changes as we get older, and how to take advantage of this to maximize our happiness and success. He distills truths about the meaning of happiness and its three main components: enjoyment, satisfaction, and purpose. He goes into detail about many of the keys to a happy life, including the importance of cultivating virtuous relationships. On the flip side, Arthur warns of the dangers of social comparison, "success addition," and the four worldly idols—money, fame, power, and pleasure—that drive many of us. Additionally, Arthur provides examples of exercises that can guide one in the right direction, overcome fear, and cultivate habits that can lead to a happier life.

Pull hypertrophy training to prevent age-related strength loss and build a stable foundation to use the body well into the future

Push strength training to prevent age related strength loss and build a stable foundation to use the body well into the future

Zone 5 (high-intensity aerobic) training 1 x per week to build aerobic capacity

#A Comprehensive Movement Routine for Physical Function, Mobility, and Longevity This routine integrates principles from Functional Range Conditioning (FRC), Postural Restoration Institute (PRI), Dynamic Neuromuscular Stabilization (DNS), and other modalities to promote balanced strength, flexibility, and control throughout the body. ##Benefits include: ๐ช๐ปImproved movement efficiency and coordination ๐ฆพEnhanced stability and injury resilience ๐ซIncreased mobility and range of motion ๐ค Better body awareness and proprioception ๐ฆนOptimized breathing mechanics and midline control ๐ฆบEfficient loading strategies for strength and power View episode show notes and exercise demonstrations: https://bit.ly/3wPaPLP Become a member for exclusive content: https://bit.ly/3GpvNnP Sign up for Peter's email newsletter: https://bit.ly/3LRsve4 --- Beth Lewis, a former professional dancer and "educator of movement," discusses how she identifies problematic movement patterns and postures to help individuals relieve pain, avoid injury, and move better. She explains movement as a trainable skill and provides suggestions for enhancing health and longevity through exercise. Topics covered: - Beth's "way of no way" training philosophy - Her background in dancing and transition to fitness coaching - Functional Range Conditioning and scapular mobility - Postural Restoration Institute and squat assessment - The connection between ribs and breathing - The role of sitting, stress, and chronic muscular tension - Importance of toes, minimalist footwear, and toe yoga - Dynamic Neuromuscular Stabilization (DNS) - Perspectives on knee valgus and "bad posture" - Client motivation and addressing issues - Lifting weights, Centenarian Olympics, and dancing into old age - Importance of hamstrings versus abs - Benefits of rowing and HIIT - Concentric versus eccentric strength - Training versus playing sports for kids About The Peter Attia Drive: A weekly podcast focusing on maximizing health, longevity, and critical thinking. Topics include fasting, ketosis, Alzheimer's, cancer, mental health, and more. Connect with Peter: - Facebook: http://bit.ly/PeterAttiaMDFB - Twitter: http://bit.ly/PeterAttiaMDTW - Instagram: http://bit.ly/PeterAttiaMDIG Subscribe: - Apple Podcasts: http://bit.ly/TheDriveApplePodcasts - Overcast: http://bit.ly/TheDriveOvercast - Spotify: http://bit.ly/TheDriveSpotify - Google Play: http://bit.ly/TheDriveGooglePlay

Zone 2 (low-intensity aerobic) training is scheduled for 4 x per week. It is designed to stack an activity like podcast listening to get longevity and learning benefits in the same session.

Using Deliberate Cold Exposure to Boost Brown Fat Thermogenesis

Use Sauna for Improved Mood, Stress Response & General Health

The morning routine I have adopted for the last six months from over eight years of testing, and the bulk of it has primarily been taken from Andrew Hubermans work.

Use sauna to reduce mortality by cardiovascular events, stroke, and all-cause mortality

Using ice baths and cold to enhance recovery and performance

Fast in the morning and evening, with an 8-hour eating window, to get maximum gains for health

Use deliberate cold and heat exposure to support circadian rhythm for optimal wake and sleep cycles Protocols from Huberman Lab episode #66 on deliberate use of cold and episode # 69

This routine involves getting exposure to UVB light from sunlight or an artificial UVB source for 20-30 minutes. UVB exposure has been shown to increase testosterone, estrogen, and sexual passion, as well as reduce pain perception by increasing endorphin release. Aim to get this light exposure 2-3 times per week. I describe the mechanisms by which different wavelengths of light impact the cells, tissues and organs of the human body, and how specifically timed light exposure of specific wavelengths can be used to improve sleep, enhance alertness, modulate hormone levels, and improve mood. I also explain the use of ultraviolet and infrared phototherapies to relieve pain, increase testosterone and estrogen levels; improve skin health, appearance and wound healing; and how red light can be used to offset age-related vision loss and provide neuroprotection. Throughout the episode, I describe the mechanisms of light-based therapies and actionable tools that people can use to positively impact mental and physical health.

Use science-backed tools for enhancing focus, learning, creativity, sleep, physical strength and endurance, and brain and body health.

Lifestyle habits from Matt Walker to adopt into your daily routine to improve deep sleep, wake up feeling refreshed, reduce cravings, and promote lasting brain and body wellness.

Learn to improve deep sleep, wake up feeling refreshed, reduce cravings, and promote lasting brain and body wellness by manipulating body temperature and darkness

Insights about caffeine from Professor Matt Walker to adopt into your daily routine to improve deep sleep, wake up feeling refreshed, reduce cravings and promote lasting brain and body wellness.

Lifestyle habits from Matt Walker to adopt into your daily routine to improve deep sleep, wake up feeling refreshed, reduce cravings, and promote lasting brain and body wellness.

Learn to improve deep sleep, wake up feeling refreshed, reduce cravings, and promote lasting brain and body wellness by manipulating body temperature and darkness

Insights about caffeine from Professor Matt Walker to adopt into your daily routine to improve deep sleep, wake up feeling refreshed, reduce cravings and promote lasting brain and body wellness.

Combine Zone 2 and Zone 5 (low and high intensity aerobic) training to boost gains, and skip doing a separate Zone 5 session each week!

Zone 5 (high-intensity aerobic) training 1 x per week to build aerobic capacity

Zone 2 (low-intensity aerobic) training is scheduled for 4 x per week. It is designed to stack an activity like podcast listening to get longevity and learning benefits in the same session.

Adopt the approach that Lex uses to fit everything that he finds meaningful into his day

Combining Cal Newport Deep Work Protocols with Lex Fridman's Intentional Planning and Reflection Protocols to Live an Intentional Day

#This routine incorporates regular sauna use to mimic the cardiovascular benefits of exercise and increase heat shock proteins for muscle preservation and neuroprotection. **Benefits:** - Improves cardiovascular fitness similar to moderate exercise - Increases heat shock proteins to prevent muscle atrophy - May reduce risk of protein misfolding diseases like Alzheimer's We grow old, get weak, and then we die. That's the common conviction. But while we may not be able to prevent aging or death, we can delay them — and we can do so while preserving functionality and quality of life. In this talk given at the CrossFit for Health Summit on Feb. 3, 2024, in Austin, Texas, Dr. Rhonda Patrick shares key research connecting increased longevity and improved health markers with gains in cardiorespiratory fitness and strength. Patrick is a renowned biomedical scientist and researcher specializing in aging, cancer, and nutrition. Among the findings she shares are the connection between low VO2 max and increased risk of death and all-cause mortality, the anti-metastatic effects and brain benefits of high-intensity exercise, and how to prevent age-related loss of muscle and strength. ## Chapters - 00:00-01:36 - Overview - 01:48-04:30 - Life expectancy and VO2 max - 04:34-05:49 - Improving VO2 max with high-intensity exercise - 05:51-07:50 - Protocols for increasing VO2 max - 07:52-10:27 - Reversing age-related structural changes in the heart with high-intensity exercise - 10:30-11:18 - Reducing blood pressure with high-intensity exercise - 11:24-15:21 - Brain benefits of high-intensity exercise - 15:24-17:01 - Fighting cancer with high-intensity exercise - 17:03-23:18 - Improving metabolic health and longevity with exercise "snacks" - 23:19-27:42 - Preserving muscle mass with protein - 27:43-29:15 - Blunting age-related muscle atrophy with omega-3 fatty acids - 29:17-31:48 - Increasing muscle mass and strength in older adults with resistance training - 31:50-41:08 - Positive physiological adaptations of heat exposure --- CrossFit, LLC is the owner of the world-famous CrossFit® fitness brand. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world's most popular and effective training program for improving health and performance. CrossFit, LLC is the leading provider of accredited, performance-based training courses and certifications and has more than 125,000 credentialed coaches worldwide. The CrossFit program can be scaled to welcome people of all ages and abilities, and millions of people have already experienced CrossFit's transformational benefits in more than 13,000 affiliated gyms across 155 countries. CrossFit, LLC also directs the CrossFit Games season, the world's largest participatory sporting event, which, in 2023, had over 320,000 participants from over 180 countries who all competed for the title of Fittest on Earth®. Learn more about CrossFit → https://www.crossfit.com/what-is-crossfit/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit Find a CrossFit gym near you → https://www.crossfit.com/map?utm_source=social&utm_medium=youtube&utm_campaign=crossfit Find CrossFit Courses near you → https://www.crossfit.com/courses-near-you?utm_source=social&utm_medium=youtube&utm_campaign=crossfit View CrossFit workouts → https://www.crossfit.com/workout?utm_source=social&utm_medium=youtube&utm_campaign=crossfit Subscribe to CrossFit email newsletters → https://www.crossfit.com/newsletters/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit Learn more about the CrossFit Games → https://cf.games/learn-more

Use Rhonda Patrick's stack of Training, Sauna, Hydration, and Cold to improve your bio-markers for aging and health. Sauna lowers the risk of dementia, heart disease, stroke, depression, and all-cause mortality.

# Strengthening Feet and Ankles for Sprinting This routine focuses on strengthening the feet and ankles to improve stiffness and reactive strength in sprinting. It targets the often-neglected areas crucial for efficient force transfer in sprinting. ## Key Points: - Address foot and ankle strength/stiffness, particularly for athletes with "mushy" feet - Progressively increase difficulty of exercises - Focus on quick, reactive movements - Monitor improvements in foot control and ankle stability over time ## Podcast Episode with Angus Ross Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand. Angus is making his second appearance on the podcast, following up on his initial chat about eccentric strength training with practical knowledge on stiffness, fascia, and performance. ### About Angus Ross: - PhD in exercise physiology from the University of Queensland - Worked with elite athletes in the NZ system, including sprint cycling and skeleton - Experience in the Australian institute system (Queensland Academy of Sport and Australian Institute of Sport) - Winter Olympian (1998 and 2002 Winter Games) - Known for intelligence, curiosity, and pragmatic approach to coaching ### Episode Topics: - Double versus single leg stiffness for team sport athletes and track/field sprinters - Benefits and use of plyometrics versus overloaded eccentric training - Periodization of training methods throughout the year - Muscular versus fascial driven athletes ## Key Points from the Episode: - New developments with Angus Ross - Reactive strength and stiffness in sprinting - Double versus single leg stiffness - Maximal isometric or overcoming exercise versus plyometrics - Experimenting with frequent alteration of training stimulus - Benefits of "fascial tightness" exercises for fascial driven athletes - How muscle driven athletes can often PR after rest periods - Thoughts on velocity based training - EMS and strength performance ## Notable Quotes: > "I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)" > "The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well" > "If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos" > "The great coaches have the intuition to change (the emphasis of the program) when needed" > "When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve" > "What I've been doing essentially is a 4 week block on repeat, with a different week each block… for some athletes it's worked great, but other athletes don't feel like they are getting enough time on a stimulus" > "Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for" --- This episode is brought to you by [SimpliFaster](https://simplifaster.com/), supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. [View more podcast episodes at the podcast homepage.](https://simplifaster.com/articles/category/podcasts/)

# Eccentric Strength Training for Sprint Performance This routine focuses on developing eccentric strength, crucial for improving overall power output and maintaining fast-twitch fiber types. It targets the muscles' ability to absorb force quickly, essential for sprint performance. ## Key points: - Emphasize the eccentric (lowering) phase of exercises - Use slow eccentric tempos to increase time under tension - Implement supramaximal loading for enhanced eccentric overload - Monitor and manage fatigue levels carefully ## Today's Episode: Angus Ross on Eccentric Strength, Stiffness, and Fascia Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand, making his second appearance on the podcast. Angus follows up on his initial chat about eccentric strength training with practical knowledge in stiffness, fascia, and performance. ### About Angus Ross: - PhD in exercise physiology from the University of Queensland - Worked with elite athletes in the NZ system, including sprint cycling and skeleton - Experience in the Australian institute system (Queensland Academy of Sport and Australian Institute of Sport) - Winter Olympian (1998 and 2002 Winter Games) - Known for his intelligence, curiosity, and pragmatic approach to coaching ### Episode Topics: 1. Double versus single leg stiffness for team sport athletes and track and field sprinters 2. Benefits and use of plyometrics versus overloaded eccentric training 3. Implementing these methods throughout a training year 4. Muscular versus fascial driven athletes ## Key Points: - Reactive strength and stiffness in sprinting - Double versus single leg stiffness - Maximal isometric or overcoming exercise versus plyometrics - Experimenting with frequent alteration of training stimulus - Benefits of exercise for "fascial tightness" in fascial driven athletes - How muscle driven athletes can often PR after rest periods - Thoughts on velocity based training - EMS and strength performance ## Notable Quotes: > "I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)" > "The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well" > "If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos" > "The great coaches have the intuition to change (the emphasis of the program) when needed" > "When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve" > "What I've been doing essentially is a 4 week block on repeat, with a different week each block… for some athletes it's worked great, but other athletes don't feel like they are getting enough time on a stimulus" > "Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for" --- This episode is brought to you by [SimpliFaster](https://simplifaster.com/), supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. [View more podcast episodes at the podcast homepage](https://simplifaster.com/articles/category/podcasts/).

# Strengthening Feet and Ankles for Sprinting This routine focuses on strengthening the feet and ankles to improve stiffness and reactive strength in sprinting. It targets the often-neglected areas crucial for efficient force transfer in sprinting. ## Key Points: - Address foot and ankle strength/stiffness, particularly for athletes with "mushy" feet - Progressively increase difficulty of exercises - Focus on quick, reactive movements - Monitor improvements in foot control and ankle stability over time ## Podcast Episode with Angus Ross Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand. Angus is making his second appearance on the podcast, following up on his initial chat about eccentric strength training with practical knowledge on stiffness, fascia, and performance. ### About Angus Ross: - PhD in exercise physiology from the University of Queensland - Worked with elite athletes in the NZ system, including sprint cycling and skeleton - Experience in the Australian institute system (Queensland Academy of Sport and Australian Institute of Sport) - Winter Olympian (1998 and 2002 Winter Games) - Known for intelligence, curiosity, and pragmatic approach to coaching ### Episode Topics: - Double versus single leg stiffness for team sport athletes and track/field sprinters - Benefits and use of plyometrics versus overloaded eccentric training - Periodization of training methods throughout the year - Muscular versus fascial driven athletes ## Key Points from the Episode: - New developments with Angus Ross - Reactive strength and stiffness in sprinting - Double versus single leg stiffness - Maximal isometric or overcoming exercise versus plyometrics - Experimenting with frequent alteration of training stimulus - Benefits of "fascial tightness" exercises for fascial driven athletes - How muscle driven athletes can often PR after rest periods - Thoughts on velocity based training - EMS and strength performance ## Notable Quotes: > "I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)" > "The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well" > "If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos" > "The great coaches have the intuition to change (the emphasis of the program) when needed" > "When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve" > "What I've been doing essentially is a 4 week block on repeat, with a different week each block… for some athletes it's worked great, but other athletes don't feel like they are getting enough time on a stimulus" > "Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for" --- This episode is brought to you by [SimpliFaster](https://simplifaster.com/), supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. [View more podcast episodes at the podcast homepage.](https://simplifaster.com/articles/category/podcasts/)

# Eccentric Strength Training for Sprint Performance This routine focuses on developing eccentric strength, crucial for improving overall power output and maintaining fast-twitch fiber types. It targets the muscles' ability to absorb force quickly, essential for sprint performance. ## Key points: - Emphasize the eccentric (lowering) phase of exercises - Use slow eccentric tempos to increase time under tension - Implement supramaximal loading for enhanced eccentric overload - Monitor and manage fatigue levels carefully ## Today's Episode: Angus Ross on Eccentric Strength, Stiffness, and Fascia Today's episode features Angus Ross, physiologist and strength coach at High Performance Sport New Zealand, making his second appearance on the podcast. Angus follows up on his initial chat about eccentric strength training with practical knowledge in stiffness, fascia, and performance. ### About Angus Ross: - PhD in exercise physiology from the University of Queensland - Worked with elite athletes in the NZ system, including sprint cycling and skeleton - Experience in the Australian institute system (Queensland Academy of Sport and Australian Institute of Sport) - Winter Olympian (1998 and 2002 Winter Games) - Known for his intelligence, curiosity, and pragmatic approach to coaching ### Episode Topics: 1. Double versus single leg stiffness for team sport athletes and track and field sprinters 2. Benefits and use of plyometrics versus overloaded eccentric training 3. Implementing these methods throughout a training year 4. Muscular versus fascial driven athletes ## Key Points: - Reactive strength and stiffness in sprinting - Double versus single leg stiffness - Maximal isometric or overcoming exercise versus plyometrics - Experimenting with frequent alteration of training stimulus - Benefits of exercise for "fascial tightness" in fascial driven athletes - How muscle driven athletes can often PR after rest periods - Thoughts on velocity based training - EMS and strength performance ## Notable Quotes: > "I'm sure stiffness from sprint data would show the same things as a single leg drop jump (athletes deficient in a single leg drop jump leak energy at maximal velocity)" > "The plyos might really develop tendon stiffness, while the longer slower contractions (i.e. supramaximal type work) still might develop some stiffness, but may also develop compliance as well" > "If I was going to periodize it, I might be doing some supramaximal eccentric work with some isometric work initially, because they marry well in addressing tendon properties, and you could do it with a small amount of plyos, and then morph until faster eccentric work, and towards plyos" > "The great coaches have the intuition to change (the emphasis of the program) when needed" > "When you got the motor patterns from 20 years of plyos in the system, they are there, if you make a change in the system, you will improve" > "What I've been doing essentially is a 4 week block on repeat, with a different week each block… for some athletes it's worked great, but other athletes don't feel like they are getting enough time on a stimulus" > "Changing the stimulus on a regular basis is a good thing…. some people it's worked really well for" --- This episode is brought to you by [SimpliFaster](https://simplifaster.com/), supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. [View more podcast episodes at the podcast homepage](https://simplifaster.com/articles/category/podcasts/).

Use Nuchido TIME+ to reduce biological age by an average of 1.26 years after 28 days of supplementation.

# Startup Execution: Key Aspects and Strategies ## Benefits: - Improve customer retention and engagement - Develop effective product iteration processes - Learn strategies for scaling your startup ## About the Speaker Garry Tan is president and CEO of Y Combinator, which funds hundreds of companies per year through a web-based application. Tan is also the co-founder, board partner and advisor of Initialized Capital, an early stage venture capital fund, and co-founded Posterous, a blog platform acquired by Twitter. In this presentation, Tan shares advice and insights for aspiring entrepreneurs and startup founders that challenges prevailing wisdom. ## About Stanford eCorner Stanford eCorner content is produced by the Stanford Technology Ventures Program (STVP). At STVP, we empower aspiring entrepreneurs to become global citizens who create and scale responsible innovations. ### Connect with Us - [Twitter](https://twitter.com/ECorner) - [LinkedIn](https://www.linkedin.com/company/stanfordtechnologyventuresprogram/) - [Facebook](https://www.facebook.com/StanfordTechnologyVenturesProgram/) - [YouTube](https://www.youtube.com/user/ecorner) ### Learn More - [eCorner Website](https://ecorner.stanford.edu/) - [STVP Website](https://stvp.stanford.edu/) Support our mission of providing students and educators around the world with free access to Stanford University's network of entrepreneurial thought leaders: [Donate Here](https://ecorner.stanford.edu/give)

# Startup Execution: Key Aspects and Strategies ## Benefits: - Improve customer retention and engagement - Develop effective product iteration processes - Learn strategies for scaling your startup ## About the Speaker Garry Tan is president and CEO of Y Combinator, which funds hundreds of companies per year through a web-based application. Tan is also the co-founder, board partner and advisor of Initialized Capital, an early stage venture capital fund, and co-founded Posterous, a blog platform acquired by Twitter. In this presentation, Tan shares advice and insights for aspiring entrepreneurs and startup founders that challenges prevailing wisdom. ## About Stanford eCorner Stanford eCorner content is produced by the Stanford Technology Ventures Program (STVP). At STVP, we empower aspiring entrepreneurs to become global citizens who create and scale responsible innovations. ### Connect with Us - [Twitter](https://twitter.com/ECorner) - [LinkedIn](https://www.linkedin.com/company/stanfordtechnologyventuresprogram/) - [Facebook](https://www.facebook.com/StanfordTechnologyVenturesProgram/) - [YouTube](https://www.youtube.com/user/ecorner) ### Learn More - [eCorner Website](https://ecorner.stanford.edu/) - [STVP Website](https://stvp.stanford.edu/) Support our mission of providing students and educators around the world with free access to Stanford University's network of entrepreneurial thought leaders: [Donate Here](https://ecorner.stanford.edu/give)

# Startup Execution: Key Aspects and Strategies ## Benefits: - Improve customer retention and engagement - Develop effective product iteration processes - Learn strategies for scaling your startup ## About the Speaker Garry Tan is president and CEO of Y Combinator, which funds hundreds of companies per year through a web-based application. Tan is also the co-founder, board partner and advisor of Initialized Capital, an early stage venture capital fund, and co-founded Posterous, a blog platform acquired by Twitter. In this presentation, Tan shares advice and insights for aspiring entrepreneurs and startup founders that challenges prevailing wisdom. ## About Stanford eCorner Stanford eCorner content is produced by the Stanford Technology Ventures Program (STVP). At STVP, we empower aspiring entrepreneurs to become global citizens who create and scale responsible innovations. ### Connect with Us - [Twitter](https://twitter.com/ECorner) - [LinkedIn](https://www.linkedin.com/company/stanfordtechnologyventuresprogram/) - [Facebook](https://www.facebook.com/StanfordTechnologyVenturesProgram/) - [YouTube](https://www.youtube.com/user/ecorner) ### Learn More - [eCorner Website](https://ecorner.stanford.edu/) - [STVP Website](https://stvp.stanford.edu/) Support our mission of providing students and educators around the world with free access to Stanford University's network of entrepreneurial thought leaders: [Donate Here](https://ecorner.stanford.edu/give)

# Startup Execution: Key Aspects and Strategies ## Benefits: - Improve customer retention and engagement - Develop effective product iteration processes - Learn strategies for scaling your startup ## About the Speaker Garry Tan is president and CEO of Y Combinator, which funds hundreds of companies per year through a web-based application. Tan is also the co-founder, board partner and advisor of Initialized Capital, an early stage venture capital fund, and co-founded Posterous, a blog platform acquired by Twitter. In this presentation, Tan shares advice and insights for aspiring entrepreneurs and startup founders that challenges prevailing wisdom. ## About Stanford eCorner Stanford eCorner content is produced by the Stanford Technology Ventures Program (STVP). At STVP, we empower aspiring entrepreneurs to become global citizens who create and scale responsible innovations. ### Connect with Us - [Twitter](https://twitter.com/ECorner) - [LinkedIn](https://www.linkedin.com/company/stanfordtechnologyventuresprogram/) - [Facebook](https://www.facebook.com/StanfordTechnologyVenturesProgram/) - [YouTube](https://www.youtube.com/user/ecorner) ### Learn More - [eCorner Website](https://ecorner.stanford.edu/) - [STVP Website](https://stvp.stanford.edu/) Support our mission of providing students and educators around the world with free access to Stanford University's network of entrepreneurial thought leaders: [Donate Here](https://ecorner.stanford.edu/give)

# Startup Execution: Key Aspects and Strategies ## Benefits: - Improve customer retention and engagement - Develop effective product iteration processes - Learn strategies for scaling your startup ## About the Speaker Garry Tan is president and CEO of Y Combinator, which funds hundreds of companies per year through a web-based application. Tan is also the co-founder, board partner and advisor of Initialized Capital, an early stage venture capital fund, and co-founded Posterous, a blog platform acquired by Twitter. In this presentation, Tan shares advice and insights for aspiring entrepreneurs and startup founders that challenges prevailing wisdom. ## About Stanford eCorner Stanford eCorner content is produced by the Stanford Technology Ventures Program (STVP). At STVP, we empower aspiring entrepreneurs to become global citizens who create and scale responsible innovations. ### Connect with Us - [Twitter](https://twitter.com/ECorner) - [LinkedIn](https://www.linkedin.com/company/stanfordtechnologyventuresprogram/) - [Facebook](https://www.facebook.com/StanfordTechnologyVenturesProgram/) - [YouTube](https://www.youtube.com/user/ecorner) ### Learn More - [eCorner Website](https://ecorner.stanford.edu/) - [STVP Website](https://stvp.stanford.edu/) Support our mission of providing students and educators around the world with free access to Stanford University's network of entrepreneurial thought leaders: [Donate Here](https://ecorner.stanford.edu/give)

# Startup Execution: Key Aspects and Strategies ## Benefits: - Improve customer retention and engagement - Develop effective product iteration processes - Learn strategies for scaling your startup ## About the Speaker Garry Tan is president and CEO of Y Combinator, which funds hundreds of companies per year through a web-based application. Tan is also the co-founder, board partner and advisor of Initialized Capital, an early stage venture capital fund, and co-founded Posterous, a blog platform acquired by Twitter. In this presentation, Tan shares advice and insights for aspiring entrepreneurs and startup founders that challenges prevailing wisdom. ## About Stanford eCorner Stanford eCorner content is produced by the Stanford Technology Ventures Program (STVP). At STVP, we empower aspiring entrepreneurs to become global citizens who create and scale responsible innovations. ### Connect with Us - [Twitter](https://twitter.com/ECorner) - [LinkedIn](https://www.linkedin.com/company/stanfordtechnologyventuresprogram/) - [Facebook](https://www.facebook.com/StanfordTechnologyVenturesProgram/) - [YouTube](https://www.youtube.com/user/ecorner) ### Learn More - [eCorner Website](https://ecorner.stanford.edu/) - [STVP Website](https://stvp.stanford.edu/) Support our mission of providing students and educators around the world with free access to Stanford University's network of entrepreneurial thought leaders: [Donate Here](https://ecorner.stanford.edu/give)

#Diaphragmatic Breathing Routine This routine focuses on developing proper diaphragmatic breathing, which is essential for optimal oxygen intake and overall respiratory health. By practicing diaphragmatic breathing, you can improve your lung capacity, reduce stress, and promote better sleep. 🌳 Andrew Huberman has done extensive research on this! We recommend you watch this video With Dr Daniel Lieberman next: [https://youtu.be/ujRwf1HdNjk?si=OFVzsw2NZA4YeYuV](https://youtu.be/ujRwf1HdNjk?si=OFVzsw2NZA4YeYuV) In this new episode Steven sits down with the award-winning author and science journalist James Nestor: 00:00 Intro 02:03 My Mission Will Fix People's Health 09:15 Why Breathing Is The Pillar of Our Health 14:46 Groundbreaking Experiment About Nose Breathing Benefits 21:07 What Are We Doing Wrong With Our Breathing? 31:05 Why Do We Have The Ability To Breathe Through Our Mouths If It's So Bad? 34:56 The Benefits of Breathwork for Long COVID 36:36 Children Breathing Wrong Is Causing Them To Suffer 51:46 The Surprising Greatest Indicator of Longevity 57:04 Practical Steps: Change the Way You Breathe 01:02:40 How Our Psychology and Stress Are Affecting Our Breathing 01:13:17 Ad Break 01:14:13 Are Face Masks Actually Making Us Sicker? 01:16:49 Why The Air In Your Room Is Slowly Killing You Every Day 01:28:03 Quick Morning Routine to Check Your Health Levels 01:32:45 Science-Backed Way of Reverting Asthma 01:38:07 Practical Tip To Stop Mouth Breathing 01:41:16 The Life-Changing Benefits of Breathwork 01:54:23 Last Guest's Question You can purchase James' book, 'Breath: The New Science of a Lost Art', here: [https://amzn.to/3FTO50Y](https://amzn.to/3FTO50Y) You can get yourself a CO2 monitor here: [https://amzn.to/47ud6vH](https://amzn.to/47ud6vH) Follow James: Instagram: [https://bit.ly/45EuVrn](https://bit.ly/45EuVrn) Join this channel to get access to perks: [https://bit.ly/3Dpmgx5](https://bit.ly/3Dpmgx5) My new book! 'The 33 Laws Of Business & Life' pre order link: [https://smarturl.it/DOACbook](https://smarturl.it/DOACbook) Follow me: Instagram: [http://bit.ly/3nIkGAZ](http://bit.ly/3nIkGAZ) Twitter: [http://bit.ly/3ztHuHm](http://bit.ly/3ztHuHm) Linkedin: [https://bit.ly/41Fl95Q](https://bit.ly/41Fl95Q) Telegram: [http://bit.ly/3nJYxST](http://bit.ly/3nJYxST) Sponsors: Huel: [https://g2ul0.app.link/G4RjcdKNKsb](https://g2ul0.app.link/G4RjcdKNKsb) Whoop: [join.whoop.com/CEO](http://join.whoop.com/CEO)

#This routine incorporates regular sauna use to mimic the cardiovascular benefits of exercise and increase heat shock proteins for muscle preservation and neuroprotection. **Benefits:** - Improves cardiovascular fitness similar to moderate exercise - Increases heat shock proteins to prevent muscle atrophy - May reduce risk of protein misfolding diseases like Alzheimer's We grow old, get weak, and then we die. That's the common conviction. But while we may not be able to prevent aging or death, we can delay them — and we can do so while preserving functionality and quality of life. In this talk given at the CrossFit for Health Summit on Feb. 3, 2024, in Austin, Texas, Dr. Rhonda Patrick shares key research connecting increased longevity and improved health markers with gains in cardiorespiratory fitness and strength. Patrick is a renowned biomedical scientist and researcher specializing in aging, cancer, and nutrition. Among the findings she shares are the connection between low VO2 max and increased risk of death and all-cause mortality, the anti-metastatic effects and brain benefits of high-intensity exercise, and how to prevent age-related loss of muscle and strength. ## Chapters - 00:00-01:36 - Overview - 01:48-04:30 - Life expectancy and VO2 max - 04:34-05:49 - Improving VO2 max with high-intensity exercise - 05:51-07:50 - Protocols for increasing VO2 max - 07:52-10:27 - Reversing age-related structural changes in the heart with high-intensity exercise - 10:30-11:18 - Reducing blood pressure with high-intensity exercise - 11:24-15:21 - Brain benefits of high-intensity exercise - 15:24-17:01 - Fighting cancer with high-intensity exercise - 17:03-23:18 - Improving metabolic health and longevity with exercise "snacks" - 23:19-27:42 - Preserving muscle mass with protein - 27:43-29:15 - Blunting age-related muscle atrophy with omega-3 fatty acids - 29:17-31:48 - Increasing muscle mass and strength in older adults with resistance training - 31:50-41:08 - Positive physiological adaptations of heat exposure --- CrossFit, LLC is the owner of the world-famous CrossFit® fitness brand. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world's most popular and effective training program for improving health and performance. CrossFit, LLC is the leading provider of accredited, performance-based training courses and certifications and has more than 125,000 credentialed coaches worldwide. The CrossFit program can be scaled to welcome people of all ages and abilities, and millions of people have already experienced CrossFit's transformational benefits in more than 13,000 affiliated gyms across 155 countries. CrossFit, LLC also directs the CrossFit Games season, the world's largest participatory sporting event, which, in 2023, had over 320,000 participants from over 180 countries who all competed for the title of Fittest on Earth®. Learn more about CrossFit → https://www.crossfit.com/what-is-crossfit/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit Find a CrossFit gym near you → https://www.crossfit.com/map?utm_source=social&utm_medium=youtube&utm_campaign=crossfit Find CrossFit Courses near you → https://www.crossfit.com/courses-near-you?utm_source=social&utm_medium=youtube&utm_campaign=crossfit View CrossFit workouts → https://www.crossfit.com/workout?utm_source=social&utm_medium=youtube&utm_campaign=crossfit Subscribe to CrossFit email newsletters → https://www.crossfit.com/newsletters/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit Learn more about the CrossFit Games → https://cf.games/learn-more

#This routine incorporates regular sauna use to mimic the cardiovascular benefits of exercise and increase heat shock proteins for muscle preservation and neuroprotection. **Benefits:** - Improves cardiovascular fitness similar to moderate exercise - Increases heat shock proteins to prevent muscle atrophy - May reduce risk of protein misfolding diseases like Alzheimer's We grow old, get weak, and then we die. That's the common conviction. But while we may not be able to prevent aging or death, we can delay them — and we can do so while preserving functionality and quality of life. In this talk given at the CrossFit for Health Summit on Feb. 3, 2024, in Austin, Texas, Dr. Rhonda Patrick shares key research connecting increased longevity and improved health markers with gains in cardiorespiratory fitness and strength. Patrick is a renowned biomedical scientist and researcher specializing in aging, cancer, and nutrition. Among the findings she shares are the connection between low VO2 max and increased risk of death and all-cause mortality, the anti-metastatic effects and brain benefits of high-intensity exercise, and how to prevent age-related loss of muscle and strength. ## Chapters - 00:00-01:36 - Overview - 01:48-04:30 - Life expectancy and VO2 max - 04:34-05:49 - Improving VO2 max with high-intensity exercise - 05:51-07:50 - Protocols for increasing VO2 max - 07:52-10:27 - Reversing age-related structural changes in the heart with high-intensity exercise - 10:30-11:18 - Reducing blood pressure with high-intensity exercise - 11:24-15:21 - Brain benefits of high-intensity exercise - 15:24-17:01 - Fighting cancer with high-intensity exercise - 17:03-23:18 - Improving metabolic health and longevity with exercise "snacks" - 23:19-27:42 - Preserving muscle mass with protein - 27:43-29:15 - Blunting age-related muscle atrophy with omega-3 fatty acids - 29:17-31:48 - Increasing muscle mass and strength in older adults with resistance training - 31:50-41:08 - Positive physiological adaptations of heat exposure --- CrossFit, LLC is the owner of the world-famous CrossFit® fitness brand. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world's most popular and effective training program for improving health and performance. CrossFit, LLC is the leading provider of accredited, performance-based training courses and certifications and has more than 125,000 credentialed coaches worldwide. The CrossFit program can be scaled to welcome people of all ages and abilities, and millions of people have already experienced CrossFit's transformational benefits in more than 13,000 affiliated gyms across 155 countries. CrossFit, LLC also directs the CrossFit Games season, the world's largest participatory sporting event, which, in 2023, had over 320,000 participants from over 180 countries who all competed for the title of Fittest on Earth®. Learn more about CrossFit → https://www.crossfit.com/what-is-crossfit/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit Find a CrossFit gym near you → https://www.crossfit.com/map?utm_source=social&utm_medium=youtube&utm_campaign=crossfit Find CrossFit Courses near you → https://www.crossfit.com/courses-near-you?utm_source=social&utm_medium=youtube&utm_campaign=crossfit View CrossFit workouts → https://www.crossfit.com/workout?utm_source=social&utm_medium=youtube&utm_campaign=crossfit Subscribe to CrossFit email newsletters → https://www.crossfit.com/newsletters/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit Learn more about the CrossFit Games → https://cf.games/learn-more

Use Rhonda Patrick's stack of Training, Sauna, Hydration, and Cold to improve your bio-markers for aging and health. Sauna lowers the risk of dementia, heart disease, stroke, depression, and all-cause mortality.

# Ergothioneine: The Latest "Longevity Vitamin" Discover the secrets of ergothioneine, the latest "longevity vitamin" hailed for its antioxidant properties and potential to boost longevity. Learn what it is, how it works in the human body, and explore its benefits and impact on longevity. ## Benefits of Incorporating Ergothioneine-Rich Mushrooms: - Natural source of ergothioneine - Potentially improves antioxidant defenses - May contribute to overall longevity ## Where to Find More Information - [Website](https://www.lancehitchings.com) - ["The Longevity Guide" Online Course](https://www.lancehitchings.com/the-lo...) - [Longevity Coaching](https://www.lancehitchings.com/webina...) ## Social Media Links - [YouTube](https://www.youtube.com/lancehitchings) - [Facebook](https://www.facebook.com/lancehitchings) - [Instagram](https://www.instagram.com/lancehitchings) - [X (Formerly Twitter)](https://x.com/LanceHitchings) - [LinkedIn](https://www.linkedin.com/in/lancehitchings) - [Patreon](https://www.patreon.com/lancehitchings) ## Affiliate Links - Trudiagnostic (Discount code: LANCE): [https://www.trudiagnostic.com](https://www.trudiagnostic.com) - Renue By Science (Discount code: LANCE10): [Product Links](https://alivebyscience.com/all-produc...) - DoNotAge (Discount code: LANCE): - [Annual Subscription](https://donotage.org/subscribe/) - [Products](https://donotage.org/products/) - Perfect Amino (Discount code: HITCH10): [http://affiliates.bodyhealth.com/idev...](http://affiliates.bodyhealth.com/idev...) - Get a free month of Whoop: [https://join.whoop.com/35071A](https://join.whoop.com/35071A) ## Video Chapters & Timestamps - Intro: 00:00 - What Is "Ergothioneine?": 00:31 - How Does Ergothioneine Work: 01:06 - How Does Ergothioneine Impact Aging: 03:42 - Sources of Ergothioneine: 06:39 - Dosages: 09:25 ## Studies Referenced 1. [Ergothioneine promotes longevity and healthy aging in male mice](https://pubmed.ncbi.nlm.nih.gov/38446...) 2. [Ergothioneine and its congeners: anti-ageing mechanisms and pharmacophore biosynthesis](https://pubmed.ncbi.nlm.nih.gov/37561...) 3. [The unusual amino acid L-ergothioneine is a physiologic cytoprotectant](https://pubmed.ncbi.nlm.nih.gov/19911...) 4. [Ergothioneine, recent developments](https://www.ncbi.nlm.nih.gov/pmc/arti...) 5. [Distribution and accumulation of dietary ergothioneine and its metabolites in mouse tissues](https://pubmed.ncbi.nlm.nih.gov/29371...) 6. [Ergothioneine is associated with reduced mortality and decreased risk of cardiovascular disease](https://pubmed.ncbi.nlm.nih.gov/31672...)

Take Longevity Supplements That Actually Work

James Nestor believes we're all breathing wrong. Here he breaks down ways to transform your breathing, from increasing your lung capacity to stopping breathing through your mouth.

James Nestor believes we're all breathing wrong. Here he breaks down ways to transform your breathing, from increasing your lung capacity to stopping breathing through your mouth.

James Nestor believes we're all breathing wrong. Here he breaks down ways to transform your breathing, from increasing your lung capacity to stopping breathing through your mouth.

Use the backpod to keep your spine and ribs pain free

Combining Cal Newport Deep Work Protocols with Lex Fridman's Intentional Planning and Reflection Protocols to Live an Intentional Day