Active Recall!

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Reviewing my highlights from “The Slight Edge”

I do, in some ways, feel I’ve lost my way in the past couple months. In July, I was making good progress with weight loss and writing on the blog pretty much daily.

Then I went on the east coast trip, fell off the wagon, and never quite got it back.

There’s another east coast trip coming up and I’m in worse shape heading into it. I’ve been putting the time in to work out but my eating has gotten much worse.

I did have a micro epiphany moment last night listening to Joe Defranco’s podcast “The Industrial Strength Show” with Christian Thibaudeau. Some notes:

  • Get as lean as possible if you care about longevity
  • Do some loaded carries
  • Don’t try to fill a scooter with more gas

You can optimize things but you won’t be able to speed them up to 2X, 3X normal speed. Adding muscle takes time. Losing fat takes time.

They also talk about being careful with bulking when you haven’t proven that you can lose fat first. Because you’ll bulk, add muscle with some fat, not lose the fat, then bulk again and add muscle with a little more fat, etc. and then find yourself more overweight with worse body fat %.

This may be happening to me right now. I’m doing the workouts and strength is going up, but I’m not eating like an adult so I’m adding fat also.

and with writing, I’ve gotten way too into my head.

I can post into the void here just fine. But when I try to write something in Twitter, where people might see it, I fall into the trap of two things that both can’t be true.

  1. I worry people won’t read it
  2. I worry people will think it’s dumb

Of course, #2 can’t happen if #1 doesn’t happen. But still I worry.

In any case, I’ll keep writing here for now.

oh yeah, The Slight Edge. This might be the beginner self development book I’d recommend if_Atomic Habits_ didn’t take that throne forever.

Still, special place on the bookshelf because it reminds me of the early days doing the podcast with Wally and Jason. So here are some quotes from it. That maybe will help me turn the ship around.

Relentless, double-edged

The slight edge is relentless and cuts both ways: simple daily disciplines or simple errors in judgment, repeated consistently over time, make you or break you.

This is a good reminder: the little bad things you do every day can compound as well.

The food one for me is that I used to not really seek out dessert and now it’s somehow become a requirement after dinner.

Applied to writing, I don’t really review my notes even though I’m taking them all the time. Not taking that action isn’t deliberate but it may as well be.

Someday

What’s more, it’s one that the majority follow their whole lives.
Someday, when my ship comes in …
Someday, when I have the money …
Someday, when I have the time …
Someday, when I have the skill …
Someday, when I have the confidence …
How many of those statements have you said to yourself? Have I got some sobering news for you: “some day” doesn’t exist, never has, and never will.

I fall into this a lot. Even now I’m thinking that I can wait until after the east coast trip to really get down to business with both the fitness and the writing goals.

But there’s two weeks before that trip and it’s important to build the habits going into that trip so that I don’t fall too far off the wagon.

Some day is today and tomorrow. Not a month from now. Not the new year.

Time is part of the function, and time is going to pass no matter what you do

The secret of time is simply this: time is the force that magnifies those little, almost imperceptible, seemingly insignificant things you do every day into something titanic and unstoppable.

I always say that Booster (my dog) is relentless. No matter how tired she is from a day out, she’ll get up and investigate if I’m opening a bag of something up in the kitchen.

Time is similarly unstoppable. Compounding by saving money and doing nothing with it at all is powerful because time won’t stop.

If you do small positive things repeatedly, over time, you’ll make big changes in your life.

If you don’t make that deliberate choice, the defaults can often times be small negative things. They’ll also make big changes.

Time to start being slightly more deliberate each day.

Revenge to 159: Don’t miss twice

“Whenever this happens to me, I try to remind myself of a simple rule: never miss twice. If I miss one day, I try to get back into it as quickly as possible. Missing one workout happens, but I’m not going to miss two in a row. Maybe I’ll eat an entire pizza, but I’ll follow it up with a healthy meal. I can’t be perfect, but I can avoid a second lapse. As soon as one streak ends, I get started on the next one. The first mistake is never the one that ruins you. It is the spiral of repeated mistakes that follows. Missing once is an accident. Missing twice is the start of a new habit.” — Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear

I am, again, on a treadmill walking. Drove back from Napa today and wanted to not miss two days in a row. Because boy oh boy did I miss my workout and healthy eating yesterday.

This was one of those planned ones, but I did assume there’d be a hotel gym when there wasn’t. And instead of making up a body weight exercise, I made up a body of excuses.

This excuse begins in a wooden barrel and then is transferred to stainless steel for the crisp finish you’ll feel.

That excuse is made up of 7 different varieties of smaller excuses creating a fascinating blend that goes with nearly everything.

In any case, the post vacation bloat stats

  • current weight: 175 lbs
  • goal weight for Oct 9: 164 lbs (not happening!)
  • goal weight for Dec 31: 159 lbs (possible)

What went well this week: Bigger Leaner Stronger 5 day split

I’m really enjoying this split. The numbers seem to be going up so it at least seems like I’m getting stronger if I’m not losing fat. The frequency is nice and it’s good to not really need to think about if I’m going to go to the gym that day or not.

What could be improved: Some choices in Napa

Planning to indulge at a wedding is fine for the goals I have in mind.

Eating to 110% at meals the day before, probably not necessary. That said, I don’t quite regret it the way that I do destroying a bag of Cheetos.

Still, I have a sneaking suspicion that I shouldn’t order two desserts.

What to focus on this week: Back to salads and pre cooked meat

Loaded up on Caesar salads, chicken breast, and grass fed sirloin at Trader Joe’s.

Going to a Seahawks/Niners game this weekend. When I went to an SF Giants game earlier this year, I ate a crab sandwich, steak sandwich, and half pound kielbasa.

So for this upcoming time at a stadium, I will try not to eat a crab sandwich, steak sandwich, and half pound kielbasa.

Podcasting stages of an episode

Today’s experiment is an idea I’ve had but never quite execute on it. Basically: write an evolving post.

  • Stage 1: Podcast outline (book highlights)
  • Stage 2: Podcast + show notes
  • Stage 3: Podcast + show notes + transcription
  • Stage 4 (optional): Podcast + show notes + video

The final output would be:

  • Blog post: book highlights + my thoughts on it + embeds (podcast and video)
  • Podcast
  • Video

And if I try to map this to some kind of converge diverge thing:

  • Diverge: Brainstorm topics (no research yet)
  • Converge: Outline with highlights
  • Diverge: Podcast
  • Converge: Show notes
  • Converge even more (optional): Video

 

Info diet (Thursday, September 23)

My current routine has been to walk Booster first thing in the morning, which is like 15 minutes of listening time. I don’t know if jamming as much 1.5X or 2X listening time into my day as possible is the best way to go to learn.

But I don’t know if it’s the worst way either.

Charli Marie with Chris Do (podcast)

  • Pride in your work: Charli gets offers all the time to just throw videos together in some outline and then call it a course. She always turns those down because, if she’s going to charge her audience for a course, she wants to give it more care than that. She sets a bar for herself and keeps it.
  • Day job and freedom in building personal brand: I liked how Chris structured the interview, making sure to be precise in asking about the day job and then all the other stuff Charli does. It helped to bring out the benefits and tradeoffs of keeping them separate. One clear benefit of not needing to live off income as an online creator: no need to pander 100% to the audience’s requests. If a video topic she found out she’s not that interested in happens to be popular with the audience, there could be a temptation to rabbit hole into that just to run the numbers up if primary income is tied to it. Instead, she can take more of a “some videos for them but more for what i enjoy making” approach
  • Connection to Courtland Allen’s “what if i only did the fun parts” approach: This has been on my mind recently. Courtland uses this approach for making his podcast. His team does everything outside of prepping notes and doing the actual interview. Talking to people is fun for him, so he focuses on that.

A couple other things I listened to today (but I took too long on the above notes so I won’t be getting to these notes quite yet):

  • Proof podcast: DC Investor & Kevin Rose (podcast)
  • Jack Butcher and Greg Isenberg in their (Twitter spaces)

Why the steak photo? No good reason other than that’s what I was doing while listening to the Proof podcast episode. Not much better than a grilled steak. Which I also talked briefly about at the very end of the last podcast.

Rickson Gracie on teaching children

“If you push kids too hard, too young, they will quit forever. Parents should never burden their kids with their unfulfilled ambitions, frustrations, anxiety, or any other form of emotional baggage. The parents’ support must be consistent. The most important thing is that the child gets the experience—win, lose, or draw—without judgment.”— Breathe: A Life in Flow by Rickson Gracie, Peter Maguire

The Gracie family did some unconventional things. At a certain point, Carlos and Hélio (Rickson’s uncle and dad, respectively) decide to father as many children as they can. 21 boys of 30 children with 8 different mothers.

So you might assume that they also took a Marv Marinovich approach to training the children in Jiu-Jitsu. But there’s an emphasis on picking yourself up when you lose and also having fun.

My dad was a tough and demanding teacher, but he never pushed us the way I see some parents push their kids in Jiu Jitsu today. Why would a kid want to train if his dad yells at him the whole time? My father understood this, and his message was always, “If you win, great! But if you don’t, stand up and try again!” My earliest memories of Jiu Jitsu are fun, even playful.

Some things this reminded me of

  • László Polgár teaching his daughters chess
  • Tim Grover and the book Winning which I’m reading right now. There are different levels of having a winning mentality. Would you be okay being on a team of assholes if you win championships? Top level winners would think that was a rhetorical question.
  • Courtland Allen, on his Indie Hackers podcast, said he sometimes thinks with the constraint: what if I only did the fun parts? It can’t be applied to the entire business and through the entire life of a business. But he’s at a stage now where he’s able to apply it to the podcast. He does the research and outline + the actual interview. That’s what’s fun for him. He doesn’t do audio editing, titles, show notes, transcripts, etc. his team takes care of that and it probably helps him stay consistent and enthusiastic about doing the podcast. Which then likely has a positive effect on the energy in an interview.

Takeaway: if your kid is choked out at 5 years old, don’t yell at them.