The basic technique is to breathe quietly in through the nose to a count of 4, hold the breath for a count of 7, and then forcibly blow air out through the mouth for a count of 8, and repeat that for 4 breath cycles ... This is the most powerful method I found to access the relaxation response, and it's the most powerful anti-anxiety measure I've ever come across.

Here is the reality: That idea isn't going to execute itself. That book isn't going to write itself. Those weights out in the gym, they aren't going to move themselves. You have to do it, and you have to do it now. So, stop thinking about it. Stop dreaming about it. Stop researching every aspect of it and reading all about it and debating the pros and cons of it. Start doing it. Take that first step, and make it happen. Get after it, here and now.

Sometimes, this world is tough because we shame and diminish ordinary ... We chase extraordinary moments instead of being grateful for ordinary moments until hard shit happens. Then, in the face of the really hard stuff—illness, death, loss—the only thing we're begging for is a normal moment.

The simple behavior that I do believe everybody should adopt... is to view, ideally sunlight, for 2-10 minutes every morning upon waking. So, when you get up in the morning, you really want to get bright light into your eyes because it does two things. First of all, it triggers the timed release of cortisol, a healthy level of cortisol, into your system, which acts as a wake-up signal and will promote wakefulness and the ability to focus throughout the day. It also starts a timer for the onset of melatonin.

For many of our friends who are in startup land, the thought of taking a weekend off is as terrifying as my thought of taking two months off—and that's a problem. That's a problem that not only affects them physically, it's a problem that affects them mentally. It's a problem that, actually, I would argue, undermines their leadership capabilities and creates toxic environments.

You can also think of risk slightly differently as a mathematical equation ... That mathematical equation is: What is the threat, and what is your vulnerability to that threat? And literally, it's threat times vulnerability equals your risk.

There's no such thing as success by itself; failure is always an ingredient of success. And in a business, when you're doing new things, it's always experiment, try, fail, learn, do it again, and then, finally, hopefully, maybe you get some success. But failure is a key ingredient in any success.

The number one rule in sabbatical is Sabbath. Rest. Rest. The body needs rest; the mind and heart need rest. That’s the simplest way I can put it for you.

The beauty of web3 is, for the first time, all the data is actually open. The data is literally living in the blockchain or in distributed systems, but it's secured. It's actually secured far better than these corporations can secure our data ... And then who owns the platform underneath? As Chris said, it's contributors own the platform instead of corporations own the platform.

That cocktail of 50 mg of apigenin, 300-400 mg of magnesium threonate or bisglycinate, and 200-400 mg of theanine, for me, has been the best way to consistently fall asleep quickly and stay asleep most if not the entire night, which, for me, is about 7-8 hours.

A person should be able to talk about what’s going on inside of them because it’s burying those unhealthy seeds, so to speak, that then compounds original trauma into something that can end up being far, far worse with a whole cascade of problems. It could be depression. It could be substances. It could be self-harm. It could be an eating disorder. There's so much that gets compounded when the original trauma gets pushed outside of consciousness and outside of communication.

I would personally just say there's gotta be an insane reason to have more than 2 drinks in a day ... And it's got to be a really good reason to drink on more than 3 days a week. So, in the back of my mind, I'm keeping a tally, which is I really shouldn't be having more than about 7 drinks in a week.

This has been a very strong reminder for me. It's like, yeah, get it together. Don't dick around too much. Have fun; don't take everything seriously, But also realize that every moment you have like this, not to get all cheesy, but these are precious, amazing moments.

Off the top of my head, I think of how important it is to be done with something so that you can move on. I don't want unresolved decisions sitting unresolved, sitting undecided, for a long time. I feel the weight of those. Unfinished projects, because I'm trying to make it perfect, I feel the weight of those. I've learned the importance of just getting things done and finishing. And to do that, you usually have to say good enough.

There's really nothing that's within the zip code of those two metrics. Having very, very high VO2 max for your age & sex and being very strong, they have more of a positive impact than any single thing we can think of has a negative impact—and that includes having end-stage renal disease... being a smoker, having high blood pressure, having type 2 diabetes, being obese. The downside of those things is relatively small compared to the upside of having a high VO2 max and being very strong.

We don't know how the vaccine affects fertility or long-term fertility ... I would agree with that but disagree that that automatically means one should not be vaccinated because if you're going to apply that logic to the vaccine, you should apply that logic elsewhere. And I would just love to see anyone open their cabinet and tell me what the long-term fertility implications are for all the supplements and medications and Chinese herbs and so on that they have in their cabinet. They can't...

Writing is the process by which we realize we don't understand what we're talking about.

I just want to encourage people to find a way to transcend the predominant media narrative that seems hell-bent on pitting us against each other ... Be more conscious about not just your media choices but how you carry that sensibility into the world in the manner in which you interact with other people ... When you go out into the world, it doesn't feel like what we're seeing on social media and on the national news. People are fundamentally good, and we share so much more than what appears to divide us right now.

Don't believe everything that you think ... I really think scrutinizing our thoughts and beliefs, which are the thoughts we take to be true, is... increasingly important in a world that is designed, mostly enabled by tech platforms and social media, to polarize the shit out of you and to reward you for making your viewpoints more and more extreme and simplified.

Hydration is a big one for cognitive function, and it's one that people often overlook. But the simple rule is... your body weight in pounds divided by 30 will give you the number of ounces of water that you should drink about every 20 minutes when exercising or doing mental work.