Wiser Than Yesterday: Book club

Why we sleepWritten by Matthew WalkerAmazing breakthrough - science has discovered a new treatmentLive longerEnhances memoryMore creativeLook more attractiveMakes slimLowers food cravingsProtects cancer and dementiaWards off colds and the fluLowers risk of heart attacks and stroke and diabetesYoull even feel happier, less depressed and less anxiousNeglecting sleep undercuts your creativity, problem solving, decision-making, learning, memory, heart health, brain health, mental health, emotional well-being, immune system, and even your life span. Why do we sleep? After all, when you’re sleeping—and all animals do—you can’t hunt, gather, eat, reproduce, or defend yourself. Yet Walker concludes that the evolutionary upsides of sleep are far greater than these downsides. In brief, sleep produces complex neurochemical baths that improve our brains in various ways. And it “restocks the armory of our immune system, helping fight malignancy, preventing infection, and warding off all manner of sickness.” In other words, sleep greatly enhances our evolutionary fitness—just in ways we can’t see.What influences sleep qualityCoffeeAlcohol alcohol is one of the most powerful suppressors of REM [rapid-eye-movement] sleepLightTemperatureRegular sleep and wake timeWakaing up forced =bad for heart, snoozing extra badSleeping pills no real sleepTipsAvoid blue light at nightGo to bed only when sleepyDont lie awake, go do somethimg relaxingReducing sleep amxiety by limiting time in bedCircadian rythmA natural, internal process that regulates the sleep–wake cycle and repeats roughly every 24 hours. It can refer to any process that originates within an organism (is endogenous) and responds to the environment. of teens is shifted forward, there are also differences in people. 40% of ppl are morning persons, 30% night owlsSmart heating and lighting will help circadian rythmSleep enough in the week before your flu shotIf you can possibly take a short midday nap like our ancestors used to and some Mediterranean and South American cultures still do, you should (but no later than 3 pm). It will likely improve your creativity and coronary health as well as extend your lifetime.Accidents caused by drowsy driving are more dangerous than those caused by intoxication12 tips for a healthy sleep1 Stick to a sleep schedule (set an alarm for bedtime)2 Excercise is great, but not within 2-3 hours before sleep time3 Avoid caffeine and nicotine4 Avoid alcohol before bed5 Avoid large meals and beverages late6 Avoid medicines that influence sleep7 Dont take naps after 3 PM8 Relax before bed9 Take a hot bath before bed10 Dark, cool, gadget-free bedroom11 Have sunlight exposure (or fake in morning)12 Dont lie awake

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The Education of a Value Investor: My Transformative Quest for Wealth, Wisdom, and EnlightenmentBy Guy SpierWhat happens when a young Wall Street investment banker spends a small fortune to have lunch with Warren Buffett? He becomes a real value investor. In this fascinating inside story, Guy Spier details his career from Harvard MBA to hedge fund manager. But the path was not so straightforward. Spier reveals his transformation from a Gordon Gekko wannabe, driven by greed, to a sophisticated investor who enjoys success without selling his soul to the highest bidder. Spier's journey is similar to the thousands that flock to Wall Street every year with their shiny new diplomas, aiming to be King of Wall Street. Yet what Guy realized just in the nick of time was that the King really lived 1,500 miles away in Omaha, Nebraska. Spier determinedly set out to create a new career in his own way. Along the way he learned some powerful lessons which include: why the right mentors and partners are critical to long term success on Wall Street; why a topnotch education can sometimes get in the way of your success; that real learning doesn't begin until you are on your own; and how the best lessons from Warren Buffett have less to do with investing and more to do with being true to yourself. Spier also reveals some of his own winning investment strategies, detailing deals that were winners but also what he learned from deals that went south. Part memoir, part Wall Street advice, and part how-to, Guy Spier takes readers on a ride through Wall Street but more importantly provides those that want to take a different path with the insight, guidance, and inspiration they need to carve out their own definition of success. TakeawaysPatience and continuous learning can make you a successful investor.You need an efficient working environment in order to become a successful value investor.The things and people you surround yourself with are going to influence you more.Adversity is the best teacher of all. Every mistake should be treated as an opportunity to learn and improve. Not just from your own mistakes but learn from the mistakes of others too.The book is filled with lots of other amazing advice. Go pick up a copy (https://www.amazon.co.uk/Education-Value-Investor-Guy-Spier/dp/1137278811).About the authorGuy Spier is a Zurich-based investor. Spier is the manager of the Aquamarine Fund, with $350 million in assets. He is well known for bidding US$650,100 with Mohnish Pabrai for a charity lunch with Warren Buffett in 2008. Host rating for 'The Education of a Value Investor'NicoRating: 8/10SamRating: 8.5/10Subscribe!If you enjoyed the podcast please subscribe and rate it. And of course, share with your friends!You can also listen and join us on ReasonFM (https://reason.fm/podcast/wiser-than-yesterday) or just ask questions.

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Lifespan: why we age - and why we don’t have toBy Dr. Savid Sinclair#1: Aging is a disease: We must move away from treating age-related diseases and focus on their root. Reclassifying aging as a disease is a critical first step in this shift in approach.Sinclair believes we’re wasting money and time on what he calls “whack-a-mole” medic“There is nothing more dangerous to us than age. Yet we have conceded its power over us. And we have turned our fight for better health in other directions.”ine.Failure to define aging as a disease is also stunting research funding to understand the biology of aging. Billions of dollars go towards researchin cancer, heart disease and alzheimers.Countries that move to this definition first will have a first-mover advantage.#2: The Information Theory of Aging: The loss of analog information in the epigenome is the universal cause of aging.Current consensus on aging: There is not one universal cause of aging. There are instead 8-9 hallmarks of aging, include telomere shortening, genomic instability, and mitochondrial dysfunction. Address one of them and you slow aging, address them all, and you could stop it.Inclairs view: the information theory of aging: aging is caused by loss of information in our epigenome. Epigenome is what decides gene expression and alters development of cells. I see it as an instruction manual for different cells, when information is lost (like a scratched DVD), the resulting cells are less and less perfect. #3: The longevity genes: Research is increasingly focusing on understanding the role of some specific longevity factors, such as sirtuins, NAD, and TOR. This would help stop/fix the loss of information described above.#4: Activating the survival network: Research shows some day-to-day practices, such as calorie restriction, intermittent fasting and cold exposure, can activate our longevity genes and potentially extend lifespan.The commonality of these longevity genes is that they are all activated in response to biological stress. Some activation may be key to delaying aging but overworking them leads to a loss of epigenetic information and aging.Things we can do:Eat less: Countless studies have shown significant increases in lifespans of mice and other mammals when calories are restricted over a large portion of their lives. Long-term calorie restriction may therefore increase lifespan, but it’s not an appealing solution.Intermittent fasting: There is emerging evidence that we can cheat this process through periodic calorie restriction, regularly skipping a meal or fasting for a few days.Lower protein, vegetable-rich diet: The reduction of amino acids (found in meats) leads to the inhibition of mTOR (which can help protect mitochondria from damage). Evidence on the reduced risk of heart disease, cancer and other diseases is now widely accepted.Exercise: More frequent exercisers have larger telomeres in studies. Exercise appears to shift cells into survival mode, raising NAD levels which in turn activates the survival network, growing oxygen-carrying capillaries in muscles. High-intensity interval training appears to be the most effective form.Cold exposure: Exposure to cold activate sirtuins, which in turn activates brown fat in our backs and shoulders. The presence of higher levels of this “brown fat” is associated with lower age-related disease.Things that overwork our epigenome:Smoking and passive smoking; pollution, PCBs and other chemicals in plastics; solvents and pesticides; food treated with sodium nitrate such as beer, cured meat, and cooked bacon; radiation from x-rays, gamma rays and UV light.Sinclair recognises the impossibility of avoiding all these things, noting that the epigenome is set up to deal with a certain level of DNA breakages. The balance is ensuring we limit the damage as much as possible.#5: Chemical and technological routes to longer life: Several existing drugs and future technologies offer the potential to extend lifespan and reduce age-related diseases.Existing drugs and compounds:Rapamycin: This lowers immune response and is used to facilitate organ transplant acceptance. Mice given small dosages in the final months of their lives lived 9%-14% longer.Metformin: This is a diabetes drug which has also been linked to longer lifespan. In 25 out of 26 studies of rodents treated, metformin showed potential as a protector against cancer. It’s less toxic than rapamycin, but similarly mimics aspects of calorie restriction.Resveratrol: This is a natural molecule found in red wine, grapes and berries – albeit in low quantities. Research has shown a positive impact on heart health, as well as 20% life extensions in mice.NAD boosters: These are the emerging compounds of interest. Two variants (NR and NMN) both show promising signs, while research has also found that they may prolong fertility. No human trials have been conducted yet.#6: Implications for our future: A longer-living global population poses a potential economic,...

Recap of the business books that we have readShoedog: Autobiography of Phil Knight, founder of NikeThe lean startup, Eric Ries:How to build a startup, the antifragile wayBen Horowits The Hard thing about hard things helps throw light at the challenges a CEO goes through.The Messy Middle - Scott Belsky: Talks about stuff between the most romantic parts of a venture, from starting in a garage or college dorm to successfully doing a multi-billion dollar IPO.Obviously Awesome - April Dunfordpositioning framework that actually works, because she sees that positioning is often misunderstood, and can be really powerful, especially for saas startupsHooked - Nir Eyalhow to build habit-forming productsVenture Deals - Brad Feld and Jason MendelsonGood Strategy, Bad Strategy - Richard RumeltStrategy =/= ambitious goal setting, vision, charismaGood strategy identifies the key challenge to overcomeGood strategy includes actions to take to overcomeTop 3The Lean Startup HookedVenture DealsWildcard: The 7 habits of highly effective people by stephen coveyWhat to expect on the next season - Human Body seriesIf our bodies could talk by James HamblinIf our bodies could talk is a guide that tackles about different human storiesJames Hamblin, a doctor and a journalist at Atlantic, created a video turned into a book that respond to the common medical questions of people. Endless curiosity lead us to seek new knowledge especially when it comes to our body. If our bodies could talk, a guide that tackles and give clarity how human treat his body and how it should be. Author dropped some of the frequently asked questions such as:• Can I "boost" my immune system? • Does caffeine make me live longer? • Do we still not know if cell phones cause cancer? • How much sleep do I actually need? • Is there any harm in taking a multivitamin? • Is life long enough?It focuses on body functions starting with the body’s superficial parts — eyes, and skin. Then, body actions such as eating, feeling, drinking, and even dying. His approach is interesting and straightforward. He intends to inform the reader’s to live a healthy lifestyle and worry less about the things that don’t matter. His context explain the misconceptions versus marketing-based facts.WHY WE SLEEP by Matthew WalkerWhy we sleep, a New York times bestseller written by Matthew Walker, a professor of neuroscience and has contributed over 100 scientific studies. Why we sleep thoroughly explain the essence of sleep. It is described as one of the most important activity that people shouldn’t take advantage because it has a short and long-term effect on our physical, mental, and emotional health. Since most people are sleep- deprived, Matthew clearly states that it can linked to serious health diseases such as cancer, diabetes and even death.Part 1: This Thing Called Sleep1. To sleep2. Caffeine, Jet Lag, and Melatonin: Losing and Gaining Control of Your Sleep Rhythm3. Defining and Generating Sleep4. Ape Beds, Dinosaurs, and Napping with Half a Brain: Who Sleeps, How Do We Sleep, and How Much?5. Changes in Sleep Across the Life SpanPart 2: Why Would You Sleep?6. Your Mother and Shakespeare Knew7. Too Extreme for the Guinness Book of World Records8. Cancer, Heart Attacks, and a Shorter LifePart 3: How and Why We Dream9. Routinely Psychotic10. Dreaming as Overnight Therapy11. Dream Creativity and Dream ControlPart 4: From Sleeping Pills to Society Transformed12. Things That Go Bump in the Night13. iPads, Factory Whistles, and Nightcaps14. Hurting and Helping Your Sleep15. Sleep and Society: What Medicine and Education Are Doing Wrong; What Google and NASA Are Doing Right.16. A New Vision for Sleep in the Twenty-First CenturyPart 5: Twelve Tips for Healthy SleepBasically, Walker aims to warn us about lack of sleep and beauty of dreams that will give you longevity.Breath by James NestorBreath, written by James Nestor, author and journalist who has written for New York Times, BBC, National Public Radio, gives you a transformation that changes your body and mind. It all starts with breathing. It is one of the underrated body activities yet the pillar of healthy lifestyle. Nestor stated that to breathe is not just taking the air in and letting it out, it has an art. He reveal the basic truth how the art of breathing occurs. There are many ways to breathe — the 5.5 symmetry, 5.5 second inhales followed by 5.5 second exhales which equals to 5.5 breaths a minute is the most efficient breathing rhythm. When your heartbeat speeds up, exhale slowly. To exhale is a parasympathetic response which calms your mental state. The misconception of being “less nature, more nurture” is far from truth. Workout exercises can increase your lung’s capacity. He used free divers as an example, diving down thousands of feet, made their lungs larger. Nose breathing is always better than mouth breathing. It lowers your blood pressure, heart rate and helps preserve memories that keep your body balanced.Lifespan by David...

Talking To My Daughter About The Economy: A Brief istory of CapitalismBy Yanis VaroufakisIn this letter to his teenage daughter, one of the world's most famous economists uses vivid stories to explain what economics is and why it is so dangerous. What is money and why does debt exist? Where do wealth and inequality come from? How come economics has the power to shape and destroy our lives? Economics is not a technical science, it is an epic drama: a battleground of ideas, a war between the powerful for our allegiance. In this universally accessible book, Yanis Varoufakis describes how this drama first emerged and has since come to dominate the fate of human societies worldwide. In answering all of the big questions about money and debt, power and inequality, he shows how economics has sought to solve the problems of our world but ended up being a major cause of many of them. Drawing on history and literature, science fiction and personal memories, this intimate and inspiring book shines a light for readers of all ages on some of the most bewildering questions and important challenges that humanity faces.Key TakeawaysSurplus is what made Europeans conquer Australia, and not the other way around.Having a surplus meant noting down who gets how much of it and when (creating the need for money, writing, bureaucracy).Capitalism, shows Varoufakis, is the most efficient machine ever invented for generating this surplus, though with one fatal flaw: it is structurally prone to increasing inequality, which also makes it susceptible to periodic crises.Host rating for 'Talking To My Daughter About The Economy'NicoRating: 8/10SamRating: 9.5/10Subscribe!If you enjoyed the podcast please subscribe and rate it. And of course, share with your friends!

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