Net Galley Challenge
Friday, November 19, 2021
Curiosity
The Joys of Compounding: The Passionate Pursuit of Lifelong Learning, Revised and Updated (Heilbrunn Center for Graham & Dodd Investing Series)
steadycompounding by Thomas Chua
Wednesday, November 17, 2021
How do you make exercise addictive instead of a chore?
To make something addictive, review all your habits. When your habits are associated with a reward, then it becomes addictive.
With exercise, exercise is the reward. Your awareness of your body, its heightened activated state, the heart rate going up, the sweat, the I am powerful state of mind is the flow state.
To get there, pick exercises that challenge you enough in the short term. With time, you will notice that your stamina and performance are increasing and can go for better goals in the longer term.
Once you have this working for you, this positivity will spill into other aspects of your life. Dont think of exercise as showing up only on the scale or at the doctors office, think of it as your whole life at the next energy level. It changes your presence for self and family.
What motivates you to lose weight, and how do you feel now?
A while ago I would have gone by scale numbers and not known if I was really healthy if not for the body fat monitor and weighing scale with body fat percentage measuring functionality
To reduce body fat percentage
Slowly but steadily as the weight goes down, the body fat % is reducing too. Being thin is the “skinny fat” trap.
To increase insulin sensitivity aka fix insulin resistance
After listening to Dr. Eric Berg’s videos on insulin resistance, I have become motivated to fix this.
To increase muscle
This is a corollary of reducing body fat % and continuing strength training. At some point I know I will never hit the previous weight numbers but I know I will be stronger due to the added muscle.
To become stronger
It amazes me that one can sweat and the heart rate can go as high as in cardio, with strength training.
To take care of self and feel good
Exercise and nutrition are flow moments of my day, where I feel good that I am taking care of my self and present for self and family.
Tuesday, November 16, 2021
Subtract: The Untapped Science of Less
Subtract: The Untapped Science of Less
“To attain wisdom, subtract things every day.” -Lao Tzu
Monday, November 15, 2021
Weight management
Persona Women Shamed more for visceral fat than men
Noom - A Healthier you wherever you are.
Signos glucose monitoring for weight loss
Parallel Chess and procrastiantion
"If you play Parallel Chess, , you have got to get to the essence. You cannot procrastinate over the particular move. That mindset of parallel entrepreneurship to me was a provocation.”
"Draw a circle around what currently exists, then a bigger circle around what’s adjacent to it. Outside that is where people think it’s reckless to work—but that’s exactly where Flagship wants to be."
T-cells that cause lesion in MS treatment.
Getting attention from funds
“If we wanted to access their time, it made sense to go and try to get a check from Paradigm,” said Jinglang Wang, co-founder of Optimism.
Friday, November 12, 2021
MBA update for digital era
MBA programs need an update for the digital era
The learner needs to become agile choosing an appropriate functional area as needed for the problem at hand. Shape-shifter.
Health innovation
Digital health technologies can be classified into nine "value pools" across five main categories: R&D, wellness and disease prevention, screening and diagnosis, care delivery, and finance and operations.
— Antonio Grasso (@antgrasso) November 12, 2021
Source @McKinsey Link > https://t.co/oeHVIKPOmM v @antgrasso #HealthTech pic.twitter.com/HjY9LqqsDl
Thursday, November 11, 2021
How do you constantly keep your weight in check?
I check my weight every morning. This is not recommended for most people. Few reasons - weight changes a lot in a day, if weight is not moving in the direction, you might be discouraged by your path and throw away your best laid plans. Weekly frequency is recommended.
This is fed into Healthmate app through the Withings weighing scale, which I am able to review whenever I need a positive surge that I am in the right direction. It also records Body Fat percentage. If you dont have a body fat monitor, then you can measure yourself monthly or so and note the sizes.
Diet and Exercise are something that I am always watching. There is always some improvement you can make in terms of nutrition - for example increasing protein. Eat your protein first from the calories. Every once in a while note down the calories in an app like Food Diary.
For exercise, its mainly strength training now, but depending on your age and doctors approval, go for a variety, so you have fun and stick with it. Keep trying some challenging exercises too, so you can check your progress and feel motivated.
Growing up as an obese child, I dont take any of the weight maintenance, nutrition or exercise for granted. Keep logging your experiences and feelings through these various lenses, so you have a reference to go back to as to what works for you. Usually I write down after an exercise about the experience. If I am inspired by someone’s health journey, I note it down and make essays out of the experiences of what worked for me and might be useful for others.
Wednesday, November 10, 2021
What should I do when someone tells me to eat less and exercise more, even though I'm trying hard for a long time and it doesn't seem to work?
If they are well meaning people, you are lucky to have someone like that. Ask them if they will accompany you on the exercises. Find out if they any tips of how they have maintained healthy weight as well as how they fit in exercise into their schedule.
If you are on the quest to adding more exercise and watching what you are eating, you are on the great journey of wellness. Now its just a matter of swapping different things and see if theres any effect.
Know that this is a process. Do appreciate any good thats come of the change in lifestyle. Add protein and healthy fats to your meals. Review your exercises. Try different types of exercises. Have Fun.
Let me know if you have more questions.
Tuesday, November 9, 2021
How do you make yourself not hungry for food?
If you have met your basic daily calorie needs and are feeling hungry beyond that, you can use the Acceptance Commitment Theory (ACT) - make a list of activities that you will commit to, when you feel hungry but you know, you have had enough. ACT on those activities.
Alternately if you have energy crashes like I used to have few months ago, you can add proteins and healthy fats to your main meals and not feel the need for snacking.
Designing Your Life: How to Build a Well-Lived, Joyful Life
Designing Your Life: How to Build a Well-Lived, Joyful Life
Monday, November 8, 2021
Grant Funding for Contextual Behavioral Science
Are you a researcher or student searching for a funding source for a project? ACBS provides 3 Research Development Grants, up to $5,000 USD, for research that advances the field of CBS. The deadline to apply is October 1, 2021. https://t.co/3NtzzJXiEz
— ACBS (@myACBS) August 20, 2021
How do I motivate myself to start exercise and keep doing it regularly?
How do you carve an elephant out of wood? You remove what is not an elephant. Similarly, envision how doing workout regularly would mean. Have all the frequency, duration, schedule planned out. Initially you will find many obstacles of not being able to workout as you would like. Stick with it and keep making your environment friendly to your goals.
For beginners, active wear can put you in the zone.
Find out from regulars, what works for them, how they got there.
How do I stop my habit of eating everything on my plate even when I’m full because I feel so sick after eating that much and throw it all up?
I am happy that you get that signal. Carpe Diem. Seize that moment. Put your spoon down. Exam over.
Starting a Venture capital
This post by @hunterwalk should be read closely by all folks who are raising (or hope to raise) a debut fund w/ ambitions to raise more vehicles from LPs - I liked it so much I tried to annotate it a bit here in these photos. Link to Hunter’s post: https://t.co/9Oi84g156O pic.twitter.com/f5YK8BovgQ
— Semil (@semil) November 9, 2021
screendoorpartners for diverse VCs.
What are the 7 best ways to enjoy walking that will transform your mood and energy?
Here are my 7 best ways to walk and enjoy in the order of occurence.
- As kids we remember walking to nearby stores. When returning from village, we had to walk to the bus stop through the fields, watching many nature’s gifts - snakes, opuntia cactus, brushy areas. All that fun memories made me an inveterate walker.
2. During internship, I saved money by walking and lost lots of weight.
https://qr.ae/pGDMvo3. I then started moving to competitive walking with self. When waiting for a bus, I would see how much I could walk further and further. Slowly I built up to 8.8 miles.
4. I made it recreational too, where I had to attend a Mangalore feast at a friend’s house. It was probably about 10 miles. The most fun part of it was, having the map and directions in my hand, anticipating the turns and forging along.
5. Grand canyon rim to rim hike. We lied down behind a waterfall to cool off during the hottest part of the day. In preparation for this, we hiked 6 miles every weekend and 9 miles towards the end for about few months.
6. I have always found walking as way to immerse myself in nature and bring that experience to writing. Both as essays and poetry.
7. Birdwatching is another way I pair walking with fun. Again all roads lead to writing.
I have found it useful to keep walking to closer grocery runs and if your friends and family dont mind it, walk to a farther place and get a ride on the way back, if they are going to be around that same place.
Sunday, November 7, 2021
Cravings and Addictions: Free Yourself from the Struggle of Addictive Behavior with Acceptance and Commitment Therapy
Cravings and Addictions: Free Yourself from the Struggle of Addictive Behavior with Acceptance and Commitment Therapy
How does one get to consistent healthy self-esteem, despite being viewed as inadequate?
Acceptance.
We change what we can.
We help others in any way we can.
We be kind to self in the same token.
Saturday, November 6, 2021
How can I motivate my friend to lose weight?
I am assuming you have already broached this subject with your friend. If your friend is on board, then you can support them. I have so many people in my life, you have helped me lose weight. Starting with my dad, he made me do yoga with him. A neighbor taught me surya namaskar. During undergrad, I would go swimming and gym with friends. You can suggest hiking, walking, any sports like tennis so that it burns calories as well as, its a fun time.
Other friends shared tips on healthy eating. Also understanding the below might help.
Why can’t I find the motivation to lose weight?
It is possible that you have found and tried some ways and they didnt workout for you. Only when we believe that we can move the needle, do we want to spend the efforts. That is why when we see proof that something worked for others, do we get inspired to try it out. And once you start seeing the results of your efforts, you will never stop. So the greatest effort needed is that time you will take to that first half pound loss. So make that your goal. It is achievable. After that the winning momentum, will make you stick to it.
How can I stick to a diet and workout plan? I have bad experience with dieting and I want to do it right this time, but it’s very hard for me to go through the day without overeating.
The following authors and their books will make you understand the reason behind our choice of food making us overeat. You can look at their videos on youtube or Dr Eric Berg’s to understand how you can get rid of snacking by adding protein and healthy fats to your main meal. I recently found that adding crunchy or foods that need to be chewed like pomegranate seeds, you give your body time to send the full signal. You slow down and feel the satiety.
Always Hungry?: Conquer Cravings, Retrain Your Fat Cells, and Lose Weight Permanently by David Ludwig
The Hungry Brain: Outsmarting the Instincts That Make Us Overeat by Stephan Guyenet
How do I become more disciplined, and what are some ways to build it up?
Look at an aspect of your life, where you are already showing lots of discipline. This will give you a chance of learning about your self and how you are able to do things in a consistent manner.
If you dont have any consistent ones yet, thats ok.
Once you identify a habit that you want to take on, start tracking it. If it is something like workout, a smartphone app can be very helpful. If for example, working out daily is a habit you want to work on, you can look at the monthly calendar and see how many rings you got. You want to be leaning towards more doing than skipping. Talk to people who think they are consistent about something in life and how often they do it or miss it. In a conversation about someone introduced to yoga at a young age, he summed it as, “Its not that I do it everyday, but its not like I left it.” You want to get to a stage where you can tell the difference between how you feel on the days you dont follow the habit and plan to get back to it. Things happen and you will not follow your discipline everyday. But tend towards it barring situations that are not in your control.
You can use Lamare Habit Tracker.
Since we use food partly to calm ourselves down and get rid of stress, does fasting bring out our actual selves to the surface?
Nice thought question. You can read about Dave Asprey’s experiences with fasting in a cave in a desert in his book. Fast This Way: How to Lose Weight, Get Smarter, and Live Your Longest, Healthiest Life with the Bulletproof Guide to Fasting (Bulletproof, 6)
He wrote about some fears, which I guess is a part of our actual self. His was a long fast. To the extent that I have mimiced 24 hour fasting (with 2 milk tea breaks), I was able to understand what people mean when they say hunger comes in waves.
No matter what I eat, I'm starving? I eat enough calories, but the hunger keeps me up all night and makes my stomach burn even though I don't need more food. I have no idea what to do here.
I want to appreciate you on taking the effort to know what your daily calorific needs are. You are also trying to go about it with logic but it is hard to fight hunger pangs. How long does it take for you to eat your food. Is it hyperpalatable. Do you have/get to chew your food. If your food is something that can be gobbled down fast, then there is cope for improvement. Recently I added pomegranate seeds to my oatmeal. Just with that, I had to chew more and since that takes time, I felt the full signal without finishing my daily intake. Think of foods like carrots or crunchy bell peppers (If these are too raw for you, you can chop them to the size of your liking and saute them just a little bit) that you can add to your food which make you to slow down while eating, so you can pay attention to your body’s full and satiety feeling. Consider adding protein and healthy fats too. If you are snacking, then you can avoid that and move that calorie budget to main meals if needed for satiety. Go for whole unprocessed foods.
You are doing all the right things. I wish you good luck.
What are some great ways to stop thinking about food when you're not hungry?
To be done with hunger during meal times, you have to eat the right food i.e not processed food, not hyperpalatable, in a slowed down fashion, chewing the food to give your body time to send you the full signal during your meal. I added pomegranate seeds recently to my oatmeal and was surprised, how from that extra chewing, I felt the full signal faster. When you provide the right kind of food for your body, couple with nutrition knowledge, you will stop feeding the cravings. Now your body doesn't have to guess what makes it to feel good. It knows that every meal you are giving it the correct nutrition. Imagine a photo gallery of food in your brain. Steer it towards 85% healthy and 15% celebratory for fun times with family and friends. Now do the same with your pantry, with your grocery visits (periphery of the grocery stores, no junk food aisle). Next time if you even think about healthy foods away from your meal time, you are only doing good to your body reminding it to get the veggies.
Who are your favorite nutrition self-help influencers on Instagram?
I like drericberg. It was after listening to his videos on youtube, that I was successful in getting rid of snacking and eating in 6–8 hour window. I knew that belly fat was bad but not exactly how. After learning that belly path is on the long road to diabetes, I want to share and amplify his message of fighting insulin resistance. I know that intermittent fasting is not conducive for all especially kids under 18 who are still growing and women under 40 planning for kids. The main principles of eating enough protein and healthy fats will reduce hunger as well as free you from snacking and craving.
I’ve been in a calorie deficit for a while and I’ve lost quite a bit of weight, but all I’m eating is junk. how can I stop craving sugar and fuel my body with better food to give me more energy?
Psychological strategies can reduce your cravings
Congratulations that you are in a caloric deficit. That is a good place to help curb cravings. I hope the calories deficit is not more than 500 calories than your required daily calorie needs. Keep swapping out processed food for whole foods. Based on how entrenched you are in the cravings, you can use acceptance-based strategies to overcome this. Skipping snacking is another powerful move. To get there, add protein and healthy fats to your meal. Be patient and be kind to yourself as you go on this tough but necessary journey.
How do I get 7,000 steps a day when I’m depressed?
How Walking in Nature Prevents Depression
Are you able to walk in the nature? Walking in nature prevents the rumination that keeps us depressed about things that are not to our liking. I will see if I find anything related to this in 52 ways to walk by Annabel Streets. Also go with an end goal of taking a picture or writing something about the place you walk to. Curious incidents happen on the way. Focus on the sounds and the smells. Transport yourself.
Thursday, November 4, 2021
How do you let go of addictive unhealthy habits?
Good Habits, Bad Habits: The Science of Making Positive Changes That Stick
A habit sticks for reasons or ease. If the habit is not desired, then you can change the habit.
You have the dig deep and find out the reasons why those addictive unhealthy habits stick. Then you have to take steps to counter that. You have to change your environment to reflect your new habits, so that they can thrive sustainably.
Wednesday, November 3, 2021
Yoga block for halasana
When you have rules to eating
Defensive eating is the new diet attitude
Its narrowing scope of the food you eat. Makes it easy to decide.
Why is a healthy habit so demanding while an unhealthy habit seems natural and easy?
Lamare Habit Tracker - Inspirational Habit Tracking Journal with Spiral Binding - Beautiful Habit Tracker and Goal Planner - Motivational Weekly Action Pad for Habits & Accountability
An unhealthy habit is like a shortcut that you take diagonally to get to a point faster, even though there is a paved path all the way in a square or rectangle. Only if you are trying to get steps or miles, will you walk on the path. Healthy habits need positive reinforcement until visible changes are possible. That is work.
How can you promote good nutrition and healthful eating habits for the weight management of an individual?
Following are the tips from an article in italics. My take on them.
Tips for healthy eating
- “Don't skip meals.” If you need to lose weight or want the benefits of autophagy, after talking to your doctor, you can go for intermittent fasting. Based on the eating/fasting windows that work for you, you might not have the 4 square meal.
- “Do plan meals and snacks ahead of time.” There is a goldilocks component here, where you think enough about the next meal for planning purposes but not obsessively about what its going to be and go crazy about it, that you cant wait.
- “Do keep track of your eating habits.” If need be, track calories for few days. Reinforcement of good behaviors are needed for good habits to stick. If you are waiting for some results that might take time, then reward yourself with a sticker for good behavior.
- …….
- “Do use the scale mindfully. Weigh yourself no more than once a week.” I weigh myself daily but the goldilocks number might be different for you.
- “Do make healthy food choices.” For this learn more about nutrition of the foods that you are taking. How they help you for eg I was excited to know that cranberries have polyphenols which are antioxidants and banana has serotonin which gives you that full feeling.
How can I maintain interest in anything for a long time?
You want to move from extrinsic motivation to intrinsic motivation. If you can connect to the activity with a deeper sense of self and enjoy it, you will find various ways to engage with it.
Why can’t I drop a bad habit, even if I don’t enjoy it?
Bad habits are more sticky ie they are easily reinforced. It is like writing. We all know what good writing looks like but we let it drift. We want to have a good writing but that takes more effort.
Why bad habits are easy and good habits hard?
“we are biologically predisposed to repeat behaviors based on their immediate physical, social, and emotional consequences.” We want the dopamine of getting done faster than writing it neatly
Why should I not give up? What will I achieve?
Prospective cost vs Sunk Cost
At the state where you are, calculate which cost is more. If you know that you are going to lose more by staying on a path, then its better to use stop loss measure and give up. If you stand to gain by continuing on the path, then you shouldnt give up. Its like a preventive measure. A stitch in time saves nine.
What do you do when you have something useful, you like it, it's a good one, but you don't really have any use for it?
You can put it on a buy nothing facebook group and see if there are any takers for it.