Click below on any podcast to stream it:


Peter Diamandis interviewed by Rich Dad.  Awesome. Commercial space travel, education, X-prize, entrepreneurship, passion & hard work.

Peter Diamandis interviewed by Tim Ferriss.  How to think like Elon Musk and Jeff Bezos.


Are we 90% bacteria? The microbiome & self-biological testing

CrossFit Good, Bad & Ugly

Wine-fueld convo on Ex Physiology & Optimizing Health w/ CrossFit Coach and Performance MD

Longevity doctor Peter Attia Q&A

Longevity doctor Peter Attia Interview

Pavel fitness Q&A

Pavel fitness interview

Sleep, Satiety, and Weight Loss


Radiolab on transgender

Radiolab interviews Psychologist Oliver Sacks as he turns 80




Osteoarthritis & Glucosamine, Crystalline

“Dona”is the brand of crystalline glucosamine sulfate sold in the US.  The crystalline form is actually patented and sold to Dona by a French pharma co.  I scanned many studies that reported significant benefits of 1500mg daily.  Reportedly, it’s the most effective form of glucosamine supplementation for osteoarthritis.

Update 10Mar2016:  My MRI shows some lumbar arthritis.  So started daily dose of 1500mg, powder form.  Hoping for less lumbar pain in the future.

RESOURCES: Various papers on PubMed.

Inspiring Quotes

A person who is self-reliant, positive, optimistic, and undertakes his work with the assurance of success magnetizes his condition. He draws himself to the creative powers of the universe. —N.V.P.

“When I was young, I admired clever people. Now that I’m old, I admire kind people.”

“Thus founded upon the rock of Christ, when storm and tempest beat against this sure foundation, you, safely sheltered in the strong tower of hope, faith and Love, are God’s nestlings; and He will hide you in His feathers til the storm has passed. Into His haven of Soul there enters no element of earth to cast out angels, to silence the right intuition which guides you safely home.”

Mary Baker Eddy

I believe I am always divinely guided.

I believe I will always take the right turn of the road.

I believe God will always make a way where there is no way.


Carpe Diem.What would you do today if today is the day that you die?”

Morrie paraphrased

“I learned this, at least, by my experiment: that if one advances confidently in the direction of his dreams, and endeavours to live the life which he has imagined, he will meet with a success unexpected in common hours. He will put some things behind, will pass an invisible boundary; new, universal, and more liberal laws will begin to establish themselves around and within him; or the old laws be expanded, and interpreted in his favour in a more liberal sense, and he will live with the license of a higher order of beings. In proportion as he simplifies his life, the laws of the universe will appear less complex, and solitude will not be solitude, nor poverty poverty, nor weakness weakness. If you have built castles in the air, your work need not be lost; that is where they should be. Now put the foundations under them.


“I’ve never known a man worth his salt who, in the long run, deep down in his heart, didn’t appreciate the grind, the discipline…There is only one way to succeed in anything and that is to give everything. I do and I demand that my players do. I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle, victorious.”

Vince Lombardi

“One final paragraph of advice: Do not burn yourself out. Be as I am-a reluctant enthusiast… a part time crusader, a half-hearted fanatic. Save the other half of yourselves and your lives for pleasure and adventure. It is not enough to fight for the land; it is even more important to enjoy it. While you can. While it is still there. So get out there and mess around with your friends, ramble out yonder and explore the forests, encounter the grizz, climb the mountains. Run the rivers, breathe deep of that yet sweet and lucid air, sit quietly for a while and contemplate the precious stillness, that lovely, mysterious and awesome space. Enjoy yourselves, keep your brain in your head and your head firmly attached to your body, the body active and alive, and I promise you this much: I promise you this one sweet victory over our enemies, over those deskbound people with their hearts in a safe deposit box and their eyes hypnotized by desk calculators. I promise you this: you will outlive the bastards.”

Edward Abbey

Grace” by George Fitzelle

We may try to perfectly

assemble our parts numbly,

But find that they can be very crumbly.

Finally we hitch our wagon to a more forgiving star,

Finding permission to be friends with who we can be,

And sometimes are.

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who know neither victory nor defeat.”

Theodore Roosevelt

“There is no limit to what we can accomplish if we don’t care who gets the credit. Positive attitude, effort and enthusiasm pave the way to progress.”

paraphrased by Jon Reiner

And when you discover what you will be in your life, set out to do it as if God Almighty called you at this particular moment in history to do it. Don’t just set out to do a good job.Set out to do such a good job that the living, the dead or the unborn couldn’t do it any better.

If it falls your lot to be a street sweeper, sweep streets like Michelangelo painted pictures, sweep streets like Beethoven composed music, sweep streets like Leontyne Price sings before the Metropolitan Opera. Sweep streets like Shakespeare wrote poetry. Sweep streets so well that all the hosts of heaven and earth will have to pause and say, “Here lived a great street sweeper who swept his job well.

Martin Luther King, Jr.

Every trial endured and weathered in the right spirit makes a soul nobler and stronger than it was before.

James Buckham

Impatient, impassioned and intolerant of negativity.

description of doctor leading anti-malaria team

Make me an instrument of peace.

Where there is injury, pardon;

Where there is hatred, let me sow love;

Where there is doubt, faith;

Where there is despair, hope;

Where there is darkness, light;

Where there is sadness, joy.

Grant that I may not so much seek

To be consoled as to console,

To be understood as to understand,

To be loved as to love;

For it is in giving that we receive;

It is in pardoning that we are pardoned.

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.”

Mark Twain

As we love ourselves, we move toward our own bliss, by which Joseph Campbell meant our highest enthusiasm. The word “entheos” means “god-filled.” There is a track just waiting for each of us, and once on it, doors will open that were not open before and would not open for anyone else. Everything does start clicking along, and yes, even Mother Nature herself supports the journey.

I have found that you do have only to take that one step toward the gods and they will then take ten steps toward you. That step, the heroic first step of the journey, is out of, or over the edge of, your boundaries, and it often must be taken before you know that you will be supported. The hero’s journey has been compared to a birth; it starts out warm and snug in a safe place; then comes a signal, growing more insistent, that it is time to leave. To stay beyond your time is to putrefy. Without the blood and tearing and pain, there is no new life.

“When you follow your bliss…doors will open where you would not have thought there would be doors, and where there wouldn’t be a door for anyone else.

Joseph Campbell

Formulate and stamp indelibly on your mind a mental picture of yourself as succeeding. Hold this picture tenaciously. Never permit it to fade. Your mind will seek to develop the picture.

Norman Vincent Peale

One day Solomon decided to humble Benaiah Ben Yehoyada, his most trusted minister. He said to him, “Benaiah, there is a certain ring that I want you to bring to me. I wish to wear it for Sukkot which gives you six months to find it.” “If it exists anywhere on earth, your majesty,” replied Benaiah, “I will find it and bring it to you, but what makes the ring so special?” “It has magic powers,” answered the king. “If a happy man looks at it, he becomes sad, and if a sad man looks at it, he becomes happy.” Solomon knew that no such ring existed in the world, but he wished to give his minister a little taste of humility. Spring passed and then summer, and still Benaiah had no idea where he could find the ring. On the night before Sukkot, he decided to take a walk in one of the poorest quarters of Jerusalem. He passed by a merchant who had begun to set out the day’s wares on a shabby carpet. “Have you by any chance heard of a magic ring that makes the happy wearer forget his joy and the broken-hearted wearer forget his sorrows?” asked Benaiah. He watched the grandfather take a plain gold ring from his carpet and engrave something on it. When Benaiah read the words on the ring, his face broke out in a wide smile. That night the entire city welcomed in the holiday of Sukkot with great festivity. “Well, my friend,” said Solomon, “have you found what I sent you after?” All the ministers laughed and Solomon himself smiled. To everyone’s surprise, Benaiah held up a small gold ring and declared, “Here it is, your majesty!” As soon as Solomon read the inscription, the smile vanished from his face. The jeweler had written three Hebrew letters on the gold band: gimel, zayin, yud, which began the words “Gam zeh ya’avor” — “This too shall pass.” At that moment Solomon realized that all his wisdom and fabulous wealth and tremendous power were but fleeting things, for one day he would be nothing but dust.

“Pale White Dot” –reflections by Carl Sagan

Seen from 6 billion kilometres (3.7 billion miles), Earth is a dot obscured in a beam of sunlight.

In a commencement address delivered May 11, 1996, Sagan related his thoughts on the deeper meaning of the photograph:

Look again at that dot. That’s here. That’s home. That’s us. On it everyone you love, everyone you know, everyone you ever heard of, every human being who ever was, lived out their lives. The aggregate of our joy and suffering, thousands of confident religions, ideologies, and economic doctrines, every hunter and forager, every hero and coward, every creator and destroyer of civilization, every king and peasant, every young couple in love, every mother and father, hopeful child, inventor and explorer, every teacher of morals, every corrupt politician, every “superstar,” every “supreme leader,” every saint and sinner in the history of our species lived there – on a mote of dust suspended in a sunbeam.

The Earth is a very small stage in a vast cosmic arena. Think of the rivers of blood spilled by all those generals and emperors so that, in glory and triumph, they could become the momentary masters of a fraction of a dot. Think of the endless cruelties visited by the inhabitants of one corner of this pixel on the scarcely distinguishable inhabitants of some other corner, how frequent their misunderstandings, how eager they are to kill one another, how fervent their hatreds.

Our posturings, our imagined self-importance, the delusion that we have some privileged position in the Universe, are challenged by this point of pale light. Our planet is a lonely speck in the great enveloping cosmic dark. In our obscurity, in all this vastness, there is no hint that help will come from elsewhere to save us from ourselves.

The Earth is the only world known so far to harbor life. There is nowhere else, at least in the near future, to which our species could migrate. Visit, yes. Settle, not yet. Like it or not, for the moment the Earth is where we make our stand.

It has been said that astronomy is a humbling and character-building experience. There is perhaps no better demonstration of the folly of human conceits than this distant image of our tiny world. To me, it underscores our responsibility to deal more kindly with one another, and to preserve and cherish the pale blue dot, the only home we’ve ever known.

Almost everything–all external expectations, all pride, all fear of embarrassment or failure–these things just fall away in the face of death, leaving only what is truly important. Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose. You are already naked. There is no reason not to follow your heart.

Steve Jobs

A man must choose a path which will let his ABILITIES function at maximum efficiency toward the gratification of his DESIRES. In doing this, he is fulfilling a need (giving himself identity by functioning in a set pattern toward a set goal) he avoids frustrating his potential (choosing a path which puts no limit on his self-development), and he avoids the terror of seeing his goal wilt or lose its charm as he draws closer to it (rather than bending himself to meet the demands of that which he seeks, he has bent his goal to conform to his own abilities and desires).

In short, he has not dedicated his life to reaching a pre-defined goal, but he has rather chosen a way of life he KNOWS he will enjoy. The goal is absolutely secondary: it is the functioning toward the goal which is important.

Hunter S Thompson

It doesn’t interest me what you do for a living.

I want to know what you ache for

and if you dare to dream of meeting your heart’s longing.

It doesn’t interest me how old you are.

I want to know if you will risk looking like a fool

for love

for your dream

for the adventure of being alive.

It doesn’t interest me what planets are squaring your moon…

I want to know if you have touched the centre of your own sorrow

if you have been opened by life’s betrayals

or have become shriveled and closed

from fear of further pain.

I want to know if you can sit with pain

mine or your own

without moving to hide it

or fade it

or fix it.

I want to know if you can be with joy

mine or your own

if you can dance with wildness

and let the ecstasy fill you to the tips of your fingers and toes

without cautioning us to

be careful

be realistic

remember the limitations of being human.

It doesn’t interest me if the story you are telling me

is true.

I want to know if you can

disappoint another

to be true to yourself.

If you can bear the accusation of betrayal

and not betray your own soul.

If you can be faithless

and therefore trustworthy.

I want to know if you can see Beauty

even when it is not pretty

every day.

And if you can source your own life

from its presence.

I want to know if you can live with failure

yours and mine

and still stand at the edge of the lake

and shout to the silver of the full moon,


It doesn’t interest me

to know where you live or how much money you have.

I want to know if you can get up

after the night of grief and despair

weary and bruised to the bone

and do what needs to be done

to feed the children.

It doesn’t interest me who you know

or how you came to be here.

I want to know if you will stand

in the centre of the fire

with me

and not shrink back.

It doesn’t interest me where or what or with whom

you have studied.

I want to know what sustains you

from the inside

when all else falls away.

I want to know if you can be alone

with yourself

and if you truly like the company you keep

in the empty moments.

~Oriah The Mountain Dreamer

I’m sort of saddened by the loss of my belief in a religion. It’s like leaving forever the comfort of your childhood home suffused with the warm glows and fond memories. But I do believe we all have to grow up. It’s difficult for many, it’s unbearable to the few, but we have to see the world as it really is. We have to stop thinking in terms of magic.

As Francis would have put it, this is a story for grown men, not a consoling tale for children.  

So here I am seven years later, I’m a highly organized pattern of mass and energy, one of seven billion. In any objective accounting of the universe, I’m practically nothing, and soon I’ll cease to be.  But the certainty of my own demise, the certainty of my own death, sort of somehow makes my life more meaningful, and I think that is as it should be. I find myself born into this universe, it’s a wonderful place, it’s a strange place, it’s also scary and a sometimes lonely place.

What I try to do every day in my work…I try to discern through its noisy manifestation, I try to discern the people, the dogs, trees, mountains, stars, everything I love, I try to discern the eternal music of the spheres.

—Cristoph Koch, on his thoughts after the death of Francis Crick.

Thicker than water intro  (a film by Jack Johnson)


Einstein didn’t have the advantage of much technology with which to conduct experiments, yet he discovered ground-breaking physical laws of our universe.  He basically did it all in his head.  That’s an inspiring testament to the power of the human mind.

Also…he didn’t accept things without examination.  He asked “why?”,  thought critically, and sought objective, verifiable evidence.

The history of our universe, its elements, chemistry, and only 3.5 billion years of evolution leading to empathizing, problem-solving consciousness is inspiring.  (Not just human consciousness, but all creatures.)  The insane complexity of solar systems, ecosystems, and nervous systems makes me lose my breath in excitement when contemplating their incredible roads of formation…I could shake people on the street and scream, “Can you believe this?!”

At 7 billion and growing fast, humanity has created its own existential threats without solutions.  Survival won’t come from watching reality TV, yet discussion of the former pales starkly to obsession with the latter.

So explore it and enjoy it, but protect it.  Respect all living beings, because every species has worked just as hard as yours to evolve to its current state.  Embrace a spirit of wonder and think big.  “Somewhere, something incredible is waiting to be known.”  The biggest responsibilities I can imagine are to be kind (to minimize suffering of all sentient life) and to explore everything with unbiased hard work.

To paraphrase Carl Sagan:  Astrophysicists have searched the universe and so far found no one out there who’s going to save us from ourselves…it is up to us.



Ketogenesis—the physiologic state of using ketones for energy instead of blood glucose–is a different topic.  The benefits seem to be increased endurance performance, less bodyfat, and cancer prevention/therapy.  Ketogenic supplementation includes MCT oil, BCAA’s (Scivation Xtend brand), metaformin (a drug,) KetoCaNa brand, and straight-up ketone esters (yuck.)

Hypothesis, re cancer therapy:  Although cancer cells have mal-developed mitochondrial cristae, preventing them from generating ATP from ketone bodies…what if, akin to the development of microbial resistance to exogenous antibiotics, “resistant” cancer cells proliferate?  Is this possible?  Could a “lucky” cancer cell mutate with a well-developed mitochondria that CAN metabolize ketones?

Caloric restriction and intermittent fasting are also great ways to enhance ketosis.  Caloric restriction is widely correlated with human longevity.

Benee:  MCT oil sounds like a great way to <ahem> trigger a morning constitutional.

For Alzheimer’s therapy:  TP was initially placed, on May 21, 2008, on 35 ml coconut oil (CO) once daily [CO contains ~15% ketogenic MCFA]. Then, over several months, MCTG was added and increased gradually to a 4:3 mixture with CO, eventually reaching 165 ml/d divided into 3–4 servings.

Ketosis is also used as therapy for seizures.

RESOURCES:  Most of the info I’ve gotten on ketosis has come from the blog of Peter Attia, MD, his presentation on youtube, and Tim Ferriss’s interviews of Dr. Attia and of Dr. Dom D’Agostino.  These guys are high-performing athletes…Attia cycles and swims 10-25 miles, and D’Agostino apparently deadlifted 500 lbs. after a week of fasting.  !?!?

Researching MCT oil requires some basic understanding of fats:

Monounsaturated and polyunsaturated fats have one or 0ne+ double carbon bonds, respectively.  Double-C makes the kink in the fatty acid tail.

Cis fat (cis means “same”) means that the H’s are on the same side and the methyls are on the same side of the double bond.  “Trans” fat means the opposite…the H’s and methyls are opposite each other.

SATurated fats have no double C bonds.  This means they’re solid at 20 degree Cel.  (Room temp.)   Saturated fats MAY be linked to heart disease…or maybe not.

Fish and plant oils typically are UNsaturated fat.  (Except coconut oil, however, that’s saturated.)  Animal and dairy fats are saturated.

Trans fats are not natural.  Therefore we don’t have the enzymes to break them down, like we do cis fats.  They build up in our system.

Turkish Get Up 1, 2-Mar-2016

Been doing the Turkish get-up (TGU) since New Year’s, 3-4 times per week, as a ten-minute warm-up before all exercise sessions.

It’s an ancient movement I learned about in The Four-Hour Body, a great book which explains how the get-up was used by the Indianapolis Colts:  The TGU was one of their benchmark exercises, used for”pre-hab,” an ounce of prevention.  Players did it and were assessed on it regularly.  The correlation I love is that from 2000-2009, the Colts had the smallest players but the best injury record.

Gray Cook and Jon Torine worked with the Colts during this time and drove the use of their TGU, and they make available much knowledge on the movement.  The book Functional Movement Systems, related instructional videos, and Perform Better Summit seminars are all sources to consume their knowledge.  Mark Chang, Brett Jones and Pavel Tsautsoline are also good resources.

I don’t have the world’s strongest friends, but of them, the guy who IS the strongest does TGU’s before every training session.  This was another clue that maybe I should be doing them.

A TGU moves the body through all three planes of motion, trains dynamic stability, and reveals asymmetries.  (Asymmetries are often correlated with injury risk.)  I have much more trouble rolling to seated position on my right vs my left, for example.  The goal is to keep practicing and correct this over time.

So teach yourself, or ask someone for help, and learn the get-up.

Demo videos are below, along my own form-check.

Recording yourself is a great way to diagnose technique.  Better than mirrors, which I largely discourage, as they hinder proprioception.  

Gray Cook’s demo:

FMS Unplugged: Ep 7 – Cook – ing the TGU Speed Bump Part 2

Another good demo, from Zach Evan-Esh

Kettlebell Turkish Get Up

And my own diagnosis video:


“Until you are committed, there is hesitancy, the chance to draw back, ineffectiveness. It is true: the moment one definitely commits oneself, then Providence moves. All sorts of things begin to happen to help you that would never otherwise have occurred. A whole stream of events issues from that decision, raising in your favor all manner of unforeseen incidents, meetings and material assistance, which you couldn’t have dreamt would come your way.

I have learned a deep respect for one of Goethe’s couplets, which bears repeating:

“Are you in earnest? Seize this very minute. What you can do, or dream you can, begin it. Boldness has genius, power and magic in it.”

– W.H. Murray, Scottish Mountaineer