PhotobyMorganSessions
LivingaLifeinFull:Revolutionover Resolutions2.0
Dr.ChrisStout
January1,2021
LinkedInInfluencersoftenopineastopredictionsfortheupcomingyear,andI amnodifferent,soherewegoagain.
Myprognosticationsfortheupcomingyearcameoutinmid-Decemberalong withanumberofother LinkedInInfluencers’#BigIdeas2021posts.Mine,asI hopeyoumayalsoread,areeducation-basedandhumanitarian/globalhealthfocusedwhichshouldcomeasnosurprisetothoseofyouthatfollowmyposts.
InthispostIwantedtodoanupdatetothe2020plansImadeandconsiderto howtoapproach2021.TheideaistosharemyN-of-1trials,beabit autobiographicalintheresultsfromthispastyear,andtosharetoolsand approachesyoumaywanttogiveagoyourself,dependingonyourpersonal goalsandinlivingyourlifeinfull.
Thisisactuallyacompanionpiece(andsomewhatshow-note-esque)tomy 1/1/2021episode ofmy LivingaLifeinFullpodcast. Asforcontext,on1/1/2019, Idevoted thatepisode tobeingaone-person-showandreviewedaprior,longformInfluencerpost, WhatYouNeedtoKnowtohaveanOptimized Healthspan:Bio-hackingforBeginners.
Thatarticlewasbornfroman experienceIhadconcerningsomeone’s curiosityaboutmydietarychoices,healthstatus,athleticabilities,andtheresults.
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LinkedInTopVoice|BestSellingAuthor|Adventurer|Startup Whisperer|(Accidental)Humanitarian|APA's"Rockstar"
Thatepisodegarneredalotofkindsupport,andI’mnowexperimentingwith eachNewYearassimilarkindofexplorationandsharing.
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InJanuary2020IwroteEpicIdeasfor 2020:RevolutionoverResolutionsand thisistheupdate/follow-up.WhileI’mnottryingtoplagiarizemyself,thereare someaspectsthatI'llcoveragainastheyareapproachesanddisciplinesI'mstill using.Interestedreaderscanclickandgototheoriginalpostswithallthe additionaltopicsandconcomitantlinks.Ihopeyouenjoyitandfinditofuse.
Ihaveusedthefollowingcategoriestoorganizethingsinthis newpiece:
Lifestyle
Athletic Healthspan
IntellectualandCreative
WorkandFinances
2021Plans
And,attheendofeach2020-lookback,Igiveaverdict.
NotesandDisclaimers
Inmakingthispublicandbeingtransparent,Ihopetoperhapsinform(orinspire) youtothinkaboutyourlifeandwhatexperiencesyoumaywanttoadd.By involvingothers,ithelpstonotonlymotivateme,butalsoholdsmeaccountable.
Doingthisisalittlescary—toputoneselfoutthereinaprettytransparentway. Beingmindfulthatitishardtogiveadvice.Wearealldifferentandinamyriadof ways.Therearealotofinterveningvariablesinourownlives.Idon’talwayskeep doingthesamethingsorinthesamewayasIageorcircumstanceschange.If youtryanyofwhatfollows,pleasedosoasanexperiment.Labcoatonand clipboardoptional.Kickthetires,testdrive,andkeepinmindyourmileagemay vary.Please,pleasedoyourresearchofthelinksanddeterminewhat'sgoodfor you—testandretest—rinse-and-repeat.MyjobistoexposeyoutowhatIhave experienced,perhapssaveyousometimeandhasslebydoingso,andprovide youwithsourcessoyoucandecideforyourself.
Inwhatfollows,Ireferencealotofcompaniesandproducts.Idosoonlyasa user.Ihavenoadvertising,compensation,oraffiliatemarketingwithanything notedherein.Ihavenotbeenprovidedwithanypaidendorsements,kickbacksor commercialpayments–Ihavepersonallyboughtandpaidforallproductsand servicesdiscussed.
Iwanttoalsostartwithareminderofwhatisinthepodcast’soutroisalso applicableherein,whichisthispostisforgeneralinformationusesonly,andit doesnotconstitutethepracticeofpsychology,medicine,nutrition,orother professionalhealthcareservices,includingthegivingofmedicalorpsychological advice.Nodoctor-patientrelationshipisformed.Andasawarninglabelfor readers,donottrytorecreateorre-intactanyoftheactivitiesthathaveanyrisk toyourhealthorwellbeingwithoutpropertrainingormedicalclearance.Ifyou aredealingwithaseriousmedicalcondition,pleaseconsultwithahealthcare
professionalbeforeengaginginanyofthehealthandathleticactivitiesdiscussed inthisepisode.Don’tbeaknucklehead.
Lifestyle
Minimalism
Duringthislastyearwesoldourhouseandmovedourselves.Wealsomovedour daughtertohernewapartment,andwemovedoursonoutofhisoldapartment. MywifeandIwereparticularlyproudofbeingabletoflexourminimalistmuscle andwinnowdownalltheflotsamandjetsamfroma4000squarefoothometo thefootprintofonecar’sspotinthegarageforourmovers.
Wegaveawayvariousbelongings,andbooks,andwhatnottofriends,tofriends’ adultchildren,viaCraigslist,donationsitesthatwerestillopen,andtothebuyers ofourhouse—mostofourfurnishings.
MywifeandI,andouradultchildrenforthatmatter,seemtohaveverymuch enthusiasticallyembracedtheconceptofminimalism.Partofitwasexperiencing arefreshingdownsizingfromaverybighouse,toabighouse,tonowlivingfulltimeinwhatwasourformersecondhome.
I'mcontinuingtoworkondownsizingmoreofmypaperfiles.Donatingthevast majorityofmybooksfeltalittlesad,likeIwassayinggoodbyetooldfriendswho hadtaughtmealotorbeenthereformewhenIneededthem.Ialsothrewaway mostofmyawards,plaques,nicelyframedandmattedbiographicalnewspaper articlesandmagazinespreads—doingthatseemedkindofweird,asifIwas diminishingthehonor.Butthephysicalartifactismoresymbolthantotem.Ihave nopublicofficeanymore,Idon’tneedtoseethemdaily,sowhoamItryingto impress?
Ihavetoadmit,Ididtakephotographsofthemandnowkeepthoseinadigital file.Fornogreatlogicalreason,moresoemotionalIsuppose.Ithelpedwith disposingofthem.
Thereisacertainluxuryoffeelinglighterwithdoingthesekindsofthings.
VERDICT: Keep-It-Up
Athletic
Ifyouknowme,youknowfitnessisanimportantfactorasobesityandearly childhoodphysicalissuesconspiredtomakeforsomemisery.Mygeneral protocolisarotationofexercisesthatinvolvestrengthtraining(body-weightand free-weights)onMondays,WednesdaysandFridays.Tuesdays,Thursdaysand Saturdaysarerunningand/orcycling(roadandgravel)onhills,trails,etc. Sundaysarekettlebellsandhikeswithmywifearesprinkledliberallythroughout eachweek.DailyIdoyoga,planks,core,andWimHofbreathing.
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IhavewhatIneedathomeformostallofmyneeds—trailstorunandride,easy accesstonatureandforestpreservesandparks,chin-upbar,dumbbells, adjustablebench,kettlebells,yogamatandblock,Bosuball,balanceboard, barbellplateswithhandgrips,andaspinbike.Thus,thepandemicdidnotreally impactmyroutine.
LastyearIdidthewacky29029or“Everesting,”anhomagetotheheightof Everest.HereIamwithLewisHowesatthetop.
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JessieItzlerrentsamountainandbuildsabasecampvillagewithbands,bonfires, glampingtents,foodanddrink,andyouhikeupitasmanytimesasyoucan,with thegoalofhittingacumulativetotalof29029feet.HethinksofitasBurning ManmeetsIronman.
Thisyear,myrunner-daughtersentmealinkabouttheEverestChallenge2020, whichwastorun,hike,andcycletheheightofEverest’s29,029verticalfeet betweenthefirstofSeptemberandthetail-endofOctober.Ifoundagreathill nearmyhousethatwasperfectandfoundthatitwasagreatrunningroutine. (Spoileralert,Icompletedthechallenge.)Althoughitwasoneprettysimple activity,ityieldedwhatIfoundittobemanybenefits.Ifoundhillrunningwas botheasieronjointswhilegettingahigheraerobic/cardiobenefitratherthan runningflatsforthesamedistance.IfoundthatIcoulddoitandlistentoa podcast,which,formeislesslikelytodoonmytypicalrunningroute.That simpleadditiongavemesomethingtolookforwardtoaswell.Duringthecourse ofitIwasalsoabletocombinerunswithotheractivities(timerestrictedeating [seebelow]anddecreasedprocessedsugarintake)anddropabout10pounds thathavebeennaggingme.Itwasalsoawonderfulwaytodomynaturebathing aswell.Anditwasafundraisertoboot!Itisthiskindofactivitystackingthatcan besynergisticformind,bodyandspirit—andveryefficient.
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IjoinedthelocalYMCA,onceitwasOKtodoso,andIwanttoexperimentwith:
Rowing
Sauna,onceitisopenagain,formanyreasons. However,onereallyneeds tohaveaphysician’sclearancebeforeexperimentingwithheatasitseems thatlongerdurationathighertemperaturesisthesecretsauceinits effectiveness,butthereareobviouslyrisksmoresoforsomefolks.Besafe andsmart.
Inlieuofthesauna’savailability,Ihavebeenexperimentingwitha whirlpoolasabitofaproxy.Iamdoing45minutesfollowedbya2minute poolplungeandtrackingmyheartrateviamytrustyandversatileSuunto9 Lime thewholetime.Geekheaven.
Ingeneral,inadditiontotryingouttheabove,Iplanto:
Increasethe“Everest-y”hill-repeats(read:It’salluphillfromhere,byBecky Wade, Outside,Nov2020,p.33,sorryIcouldnotfindalink).
Beinglesshardonmyselfifsomethingisabittweaked(InDefenseof WalkingMoreandRunningLess–agreatarticleonhowtosupportyour runninggoalsbutdramaticallydecreaseinjuryrisk).
Speedupmyshorterdistanceruns(read:“TheMileistheNewMarathon” Men’s Health 2020,p.26,sorryIcouldnotfindalink).AsIplannedlastyear, Ihaveindeedhung-upmyultra-distanceshoessotospeak.Itseemsthere isadosetitrationtorunning,andultrasseemtonotbegoodforone’s heart.Tome,abitsurprisingly,therewas“astudyinvolving52,600people followedforthreedecades,therunnersinthegrouphada19%lower deathratethannonrunners.Butamongtherunningcohort,thosewho ranalot—morethan20to25milesaweek—lostthatmortality advantage.”
VERDICT: Keep-It-Up
Healthspan
MetricsTracking
Istartedkeepingadailyaccountingofvariousphysicalgoalsthatareimportant tome.IhaveadedicatedMoleskinforthis.
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Ifounddoingthiscanbevery motivatingforthetimesinwhichI prefernottodomyplanksorothergoodhabitsIamworkingonestablishing. ThethingsIkeeptrackofarevariousnutritionalandphysicalactivities,suchas yoga,planks,corework,trackingqualityofsleep,fullworkouts,exposuretoheat viasaunaorwhirlpoolforatleast45minutes,proteinshakes,tartcherryjuice, etc.
VERDICT: Keep-It-Up
Eatingnotjustwhat,butperhapsmoreimportantly,when:18:6timerestricted eating
Forme,somedietarytweaksareveryeasyliketime-restrictedeating.Iam currently“fasting”for18hours,andrestrictmyeatingtoa6-hourwindow.Asfor mornings,IneverhaveanykindofappetiteandIdomyworkoutsinthe morning,soit'saneasywaytodelayeatingandnotfeelhungry.Also,Itrytodo atleasta24-hourfastonedayaweek,andthat'smoreofachallenge.Ireally havetoplanthataroundwhatelseisgoingontopullthoseoff.
IhavefoundKevinRose’sZeroApptobeabigmotivator,helpfulmetricstracker, anddigitalaccountabilitybuddy.Iusethefreeversionandfindittobeplenty.
VERDICT: Keep-It-Up
Protein--type,timing,andcost
Aftermyworkout,Ibreakmyfastwithashotoftartcherryjuice(for inflammationfightingandjointhealth),vitamins,vinegarcapswithmother,anda veganproteinshake—andavariedlunchmenu.Quicknotevis-à-visvinegar.I transitionedfromdrinkingshots(outofconcernfortoothenamelerosionand digestivesystemirritation).Inowtake12xPotentUltraHighStrengthNon-GMO AppleCiderVinegarCapsuleswithMother-2,010mgFormulaPillswith CayennePepper-20%AceticAcid,andIamafan.Theyareeasiertotakethan pronounce.
Asfortheconstants,conventionalwisdomisthatadoseofproteinaftera workoutisbeneficialtoyourmuscledevelopmentandrecovery.Theideabeing thatdoingsodecreasesmuscleproteinbreakdown,increasesmuscleprotein synthesis(growth),restoresglycogenstores,andenhancesrecovery.
I’msomewhatnerdyastomyproteinconsumption.AsIamplant-based,lately I'vebeenexperimentingwithsoy.My“formula,”perserving,istotrytogetat least20gramsofproteinatlessthan200caloriesandapricepointlessthana dollar.MysonrecentlyintroducedmetoTrueNutritionprotein,theyalsohave otherproducts.
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Theirdifferentiatoristheyallowyouto customblendvarioustypesofprotein powders,fromavarietyofvegansources,tocrickets,toavarietyofcarnivore sources.Theyhaveaprettyslickinterface,too.Youcanselectflavors,sweeteners, andsizes,andmix-and-matchshouldyousodesire.Ialsolikethatthepowder comesinabagtominimizewaste.
Properdosingcanbeconfusing,sothebrain-trustatExamine.comdevelopedan OptimalProteinIntakeGuidethatmaybeofhelpifthisisaconundrumforyou, too.
Oneofmybiggoalshasbeentominimizeeatinganykindofaddedsugar.Inthe eveningsthattendstobeharderbutaspartofmyroutineItakeonetablespoon ofinulin,juststraightasapowder,andthatverymuchsatisfiesmysweettooth. Plus,it'sgoodformy microbiome.AcuriousphenomenonIhavenoticedismy cravingsfordessertshavediminishedagreatdeal.Idon'tknowifit'sthe combinationoftimerestrictedeatingandtheinulin,butI’mhopingitwill continue.Asforsugar/sweets,besuretokeepaneyeoutforaddedsugarsin someofthethingsthatmaybecommonlyeaten,likepeanutbutterorketchup.
VERDICT: Keep-It-Up
Hydration
LastyearIdidthegallonadaychallenge,andthathelpedtoboostmyhabitof increasedwaterconsumption,andgenerallyIgetclosetoaconsistentneargallon-a-daystill.I'malsoabigfanoflemonwaterandIfindthatitisvery satisfyingintheevening,especiallyifIgethungryorjustsimplythirsty.Some folksswearbystartingtheirdaywithaglassoflemonwater,butyoushould knowtheprosandconsofdoingsobeforeadoptingit.
VERDICT: Keep-It-Up
Breathing
Thereareanumberofbreath-workexercises,fromathleticstomeditation.Here isasampleroftwoofmyfavorites.
4-7-8
Gohereforademo.The4-7-8breathingtechniquehasbeencreditedasbeinga toolfortransformativerelaxation.Youcandoitinthecar,atwork,inameeting, inthemiddleofthenight,anytimeandplace,basicallywithnorisk.Dr.Andrew Weill,abigadvocateforthisexercise,advisesdoingittwiceadayeverydayfor cumulativeoverallhealthbenefit.
VERDICT: Keep-It-Up
IhaveWimHofasaguestonanupcomingepisodeofmypodcastin2021,so besuretotuneinifyou’dliketolearnmore.Inthemeantime,hehasanewbook outonhismethodandaveryhelpfulwebsiteandapp.HisMethodisnot somethingyoushoulddowhileactiveorinwater.Wimisalsoaproponentof hormesisandcoldexposureincombinationwithhisbreathingapproach.Ifinish offallmyshowerswiththefaucetturnedtofullblastcold.Thethinkingisthat coldwaterexposurecanhelpyourbody’simmune,lymphatic,circulatoryand digestivesystemsaswellashelpintheweight-lossdepartmentpresumably becauseitseemstoboostyourmetabolism.
VERDICT: Keep-It-Up
HeatExposure
Oneofmytreatsistosoakinahottuborbeinasaunafor45minutesforheat exposure.Seeaboveastothesciencebehinditsuse.
VERDICT: Keep-It-Up
BinauralTones
IntheMarch2020issueofMen’sHealthmagazineIreadapieceontheclaimsof variousapplicationsandbenefitsofbinauralbeatsatdifferentwavelengthsto helprelax,meditate,sleep,orevenconcentrate.IhaveusedtheBinauralappfor “PureBinauralBeats”designedbyGiorgioCalderollaonmyphone,butitwas notforme.WhatIfoundabetterfit,andamuchmoreenjoyableexperienceis using/listeningtoGentleSleepMusic(ASMRSleepSounds)BinauralDelta Wavesor"LavenderHill"BinauralBeatsSleepMusicthatIstumbleduponon YouTube.Therearemanyothersatdifferingwavelengths.CurrentlyI’mtryingout 3HZand4HZto6HZforrelaxing,luciddreaming,creativethinkingonaproject, andsleep.
Alittlehack—astheYouTubevideosrun6to8hoursinlength,Idon’twantmy phoneplayingthemthatlongifI’musingthemforsleep,soIhaveplayedthem onmycomputeroveranexternalJBLspeaker,andrecorded45-and60-minute versionsviathememorecorderonmyphone.ThenIdonotneedtorelyonWiFiconnectivityonmyphoneifIwanttolistenwhileinasaunaorwhirlpoolwith mywaterandsweatproof JaybirdVistaearbuds.NordoIneedtoworryabouta timerifI’mlayingdownathomeusingBose35wirelessheadphonesasthe playbacksimplystopsaftertherecordingfinishesplaying.
VERDICT: Keep-It-Up
Sleep
Seeaboveonthebinauralmusic.Ialsotaketwomagnesiumtabletsdaily,oneat theendofmyfastandtheotherbeforebed,toincreasesleepqualityand decreasecrampingrisks.Onanasneedbebasis,whichhasgottentobepretty episodicthesedays,ItakeNaturalCalm.MywifeandIcontinuetobebigfansof ourChiliPad.
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Asformynightstand,Ialsowillread beforebed,reviewnotesIwanttothink aboutbeforedriftingoff,keepwatereasilyavailable,andhavemyrecorderand ChiliPadremoteattheready.
Forthemajorityofmytrackedmetrics,allisworkingforthevastmajorityof nights.Bonusiswakingupwithoutanalarmclock—everyday.
VERDICT: Keep-It-Up
NatureBaths
SinceourmoveupnorthI'vehadanopportunitytostartvisitinganumberof naturepreserves,forestpreserves,andstateandcountyparks.Somehikesareled byanaturalistwhichhasbeenreallyenlighteningtobetterunderstandwhatitis thatI'mseeingbiologically,ecologically,geologically,historicallyandclimatically. MywifeandIactuallyhadtheopportunitytoparticipateinanarchaeologicaldig atoneofthepreserves,anditwasfascinating.Thesealsoallowforopportunities fortrailruns,hikesandmybelovednaturebaths.Researchshowsthattimespent innaturecanimproveourmentalhealthandsharpenourcognition.Dr.Sam Zizziexplainshowgettingoutsideisespeciallyimportantduringtheheightened stressandanxietyofthepandemic.Itisatreattoseethesunsetoverthebay everyeveningthatIamverygratefulfor.
VERDICT: Keep-It-Up
Meditation—Sorta
IhaveafreesubscriptiontothepremiumversionofCalmviaabenefitfrommy AmericanExpresscardpaidmembership.I'vebeenapassiveuserofitwiththe freeversionforawhileonanasneedbebasis.Iverymuchenjoysomespecific offeringsandperiodicallywoulduseoneoftheirapproacheswhenIwashavinga roughtime.Iexperimentedwithsomeoftheadditionalfeatures,butactually foundthatIdidn'tneedtouseitasmuchinresponsetoanxietyandstress, becauseitseemedlikethosestressesandanxietieshadbeendiminishing.Of course,Ithinkthatisaresultofavarietyofdifferentkindsofthings,notone specificapproachortechnique.Again,thisistheinherentproblemwithgiving adviceastheresomanyadditionalinterveningandextraneousvariablesthatmay ormaynothaveacausalinfluenceonoutcome.
VERDICT: Keep-It-Up
Plant-BasedEating
Iwillremainplant-basedastomydiet.It’snotforeveryone.Iamnotan evangelist,butIamafan.IenjoyDr.MichaelGreger’swork,hisbook "HowNot ToDie" andhere’sagreat GoogleTalk onthetopicasaprimer.I’mdoinga prettygoodjobwitheatingcleaner,lessprocessedfood,andtherearemore farm-to-tableoptionswherewenowlive.Also,forcannedgoods,likevarious beans,Ionlybuytheminnon-BPAcoatedcans.Andhereare someofmy favoriteveganresourcesandmyfirst,integrativearticleonHealthspan.From myexperience,inspiteofallmyworkoutsandphysicalchallenges,Ihavenot takenibuprofen(whatIusedtocall“VitaminI”)inyears.I’mthinkingthismaybe resultantfrommoreyoga,eatingplant-based,turmeric,improvedhydration,and thosedailytartcherryshots.
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VERDICT: Keep-It-Up
PS:WhatI’mdoingnowseemstobe workingasI’mataBMIof21.8(170# and6’2”).Intermsofbiometricsandmeasuringtheresultsoftheabove,it’s workingwell.IjusthadmyannuallabsdoneandallisA-Okay.
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IntellectualandCreative
PodcastHostingandProducing
Icontinuetobeveryproudandengagedwithdoingmymonthlypodcast,Living aLifeinFull.Itgivesmeachancetolearnaboutanewareaorgodeeperintoa familiararea.Beingaffordedtheopportunitytoreadaguest’snewestbookorto learnmoreabouttheirworkorhowitistheydowhattheydoisexciting,albeita littleintimidating.Gettingtospendtimeandconversewithsuchamazingpeople isalsoahumblinghonor.
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Thejournalisticaspectofdoingbackgroundresearch,scriptingthequestions, etcetera,isalsoverystimulating,andyieldstheside-effectofanenjoyable creativeprocessthatgoesintodevelopinganepisodeaswell. Thispastyear therehasbeenanincreaseinthenumberofsharpfolksrequestingtobeonthe show.I'mtakingthatasevidenceoftheshow’spopularity,alongwithgrowthof ouraudience.
Producingtheshowisalsoanopportunityformetolearnnewtechnicaltools andplatforms—whichthenerdinmeverymuchenjoys.
VERDICT: Keep-It-Up
Reading Ialsoreadothernonfictionthatisnotshowrelated.And,ofcourse,Ikeepalist. Herearethepastfewyears’worth.
VERDICT:Keep-It-Up
StoicPhilosophy,inmyInbox
I'vealwaysbeenafanofstoicphilosophyandSenecainparticular.Ijustrecently startedlisteningtothestoicpodcastbyRyanHolidayandstartedgettinghis DailyStoicpost.It’sahelpfulphilosophicalreminderthatworkstomitigatesome ofmyanxietyandgainbetterfocusandperspectiveontheday.
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VERDICT: Keep-It-Up
Thingsthathelpkeepmesharp,happy,andintellectuallychallengedand growing.Iplantomakemoretimefor:
MysonandIhavestartedourownweekly“FilmClub”towatchaspecific director’sworktogether,anddiscuss.WestartedwithTarantinoandnextup willbeHitchcock.
Chessondemand(app)
Jeopardy(app,Hulu,Alexia,withfamily
Humor/laugh(fanofConanandstandup)
Podcastsasaconsumer
Musicandcuratedplaylists
Readingeverything,curatingforLinkedIn,andhavingauthorsasguestson myshow
Writingoriginalcontentfor LinkedIn, Medium, andgeek.ly aswellas invitedbookreviews
WorkingonmeetingtheneedsofthoseweworkwiththroughtheCenter forGlobalInitiatives
VERDICT: Keep-Them-Up
WorkandFinances
FinancialIndependence,RetireEarly(FIRE)
Asnowbeingpartofthe FinanciallyIndependentRetire(d)Early crowd,it’seven moreimportanttobeontopofallthingsfinancial.I’dliketoavoidanEpicFailin thefinancialareaofourlives.HereisabitmoreonFIREandwhatsomefolks getwrong.
Partofwhatgotustowherewearetodaywasgrindingoutthefirst10postdoctoralyears,whichcoincidedwiththefirst10yearsofourmarriage.Inthat time,wewereabletobuyourfirsthome(aone-bedroomcondo)andpayoff dualgraduateschoolstudentloandebtthatwasalmost$200,000(intoday’s dollars,adjustedforinflation),andstilldosomelong-haultrips.Ihadaprivateinandoutpatientpractice,anadministrativepositioninahealthcarefacility,Itaught atvariousgraduateschoolprograms,andworkedonbookdealsandconsulting gigs.Mywifelikewiseworked50+hoursaweekinvariousclinical,assessment, andsupervisoryroles.Thatallhelpedcreateournest-egg,pluslivingvery frugally.
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Nextwestartedinvesting,andfora periodoftime,Ievenranawebsiteon financecalledSmartWealth.comandIwasregisteredasaPrincipalfromtheSEC foraperiodoftime.Doingthatworkhelpedmelearnaboutmomentum investing,valuation,andmacroeconomics.Itradedonlymyownfunds,butfreely advisedothersonmyapproachviathesite.Whileitwasaverypublicandnervewrackingwaytoworkinthemarkets,Ilearnedagreatdealthatisstillofuse today.
Beingametricsandperformancenerd,Ihaveswitchedtohavingmostofour investmentswith PersonalCapital fortheiraggregatingdashboard,built-in spendingtools,tax-efficiencythatIcannotparallel,andgreatadvice.This coupledwithourfrighteninglysmartaccountantsmakesforabetternight’s sleep. Here'swhatIfindhelpfulandenjoyable:
IreadandlovetheWallStreetJournal
IwatchandloveCNBCandBloombergTV Minimalism,asnotedatthestartinregardstolifestyle.Wehaveevolved intotheless-is-moreperspectiveonlife—useit,orappreciate/valueit,or donateit.Wealsotendtovalueexperiencesoverpossessions.Now,we’re notevangelisticorkooksaboutit,andagaintoeachtheirownasis befitting.
RamitSethi totherescue.Ilovehispointthatoneshouldbeunrelenting onsavingonthethingsthatdon’tmattertoyouwiththecounterbalanceof splurgingonwhatdoes.Hisbookisfantastic,especiallyforyoungerfolks.I boughtmysonanddaughtertheirowncopiesandIgifted17moreformy son’sfriendsashighschoolgraduationgifts.Ievenboughtthesecond editionthatcameoutformynew-graduatedaughter.
VERDICT:Keep-It-Up
WhyIthink“Retirement”isafour-letterword
Ihaveastrongaversiontobeingcalled“retired.”
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Ireadasimplelittlenoteinacallout boxintheMarch/April2020issueof Inc.magazineabout“ReturnonLife”ratherthanthefamiliar“Returnon Investment”(ROI).Theynoteditisanounanddefinedas“thenovelideathatthe valueofwealthliesintherichlifewecancreatewithit,notinthestatusthatthat comeswithexorbitantdisplaysofit.”Itremindedmeoftheoverarching philosophyofMorganHousel’snewbookthatIhavesoenjoyed(andwillbe gifting),ThePsychologyofMoney.
ThisexcerptfromTheMadFientist podcastofaninterviewwithMorgan nailshowIfeelaboutretirementbeingafour-letterwordasfarasIam concerned,andfinancialfreedom,atwhateverage,iswhatisimportant (emphasisadded):
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“Tome,thelevelthatreallymattersiswhenyoucan,forvariousreasons,just wakeupandvirtually,anyday,say,‘IcandowhateverIwanttoday.’Youcanwork reallyhardataworkthatyou’rereallypassionateaboutifyouwanttodothat. Butifyouwantedtotaketimeoff,youcandothattoo.Youwanttohangout withyourfamily,youcandothattoo.It’sjustmaintainingcontroloveryour schedule.Andthere’salotofdifferentwaystodothat.Thatroughlyfallsintothe FIREframework—financialindependenceretireearly—whichissomethingthatI likeinthesenseoffinancialindependence.But‘retireearly’isalmostthisidea thatyouarecommittingyourselftonotworkingagain,whichiswhereitgetsa littleroughformebecause,mostpeople,eveniftheyhavefullcontrolover whattheydo,mostable-bodied,smartpeoplewhoareunderage65wouldsay aregoingtowakeupmostdaysandsay,‘Iwanttodogoodworktoday.Iwant togotowork.Iwanttoputmybraintowork,putmymusclestoworkandbe productiveinsociety.’That’swhatmostpeoplewanttodo.ButIthinkjustas longasyoucandothatonyourownterms,doingtheprojectsthatyoulike, whenyouwanttodothem,whoyouwanttodothemwith,foraslongasyou wanttodothem,andthenyoucanstopwheneveryouwant,thattomeisthe highestdividendthatmoneypaid.
“…controllingyourtimeissomethingthatgivesmostpeopleanenduringlevelof happiness.Andeverydaythatyoucanwakeupeverymorningandsay,‘Icando whateverIwanttoday.Icangotowork,butIcouldquit.Icanretire.Icando somethingelse,’everydaythatyouhavethatisgoingtogiveyoualastinglevel ofhappiness.Ittendstobeenduringovertime.Andtheoppositeofthat— wakingupeverymorningandrealizingthatyouareonsomeoneelse’s schedule,thatsomeoneisgoingtotellyouwhentogotowork,wheretogoto work,whattodoatwork,whenyoucaneatlunch,whenyoucangohome, thattendstobejustalevelofdependenceonotherpeoplethatbringsa lastinglevelofangstandunhappinessandstress.So,that’sallIcareaboutwith financialindependence,isthatmycareermovesmoretowardsthisideawhereI
candowhateverIwant.AndwhatIwanttodoiswrite—whichiswhatI’ve alwaysdoneforwork.AslongasIcanmoveandmovetowardthisideaof “Look,I’mgoingtowritewhenIwantto.I’mgoingtowriteaboutwheneverI wantto."
Hear–hear!Myfeelingsexactly,thanksMorgan.
VERDICT: Keep-It-Up
IthinkScottGalloway’swonderfultalkabouttheAlgebraofHappinessoffers veryhelpfulobservationsthatechomanyoftheseaspects,anditisatreatto watch.
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There'salsoofluxuryoffeelingunrushed.WhileIstillhavedeadlinesforvarious writingprojects,thepodcast,andvariousadvisorymeetings,it'snotthesameas itwaswitha45+hourworkweek.
VERDICT: Keep-It-Up
AdvisoryServices
NowIhavemorebandwidthtoprovideadvisoryservicestonewtech/healthcare start-upsandnonprofitsaswellasconsulttoestablishedentitiesinneedofa hand.Ihaveoperationalizedthismoresoaswellandcurateavastsetof resources:
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I'vealsofoundthatin2020startupsdidnotseemtohavea decrease.Infact,I've becomemuchmoreactiveinthestartupsthatIwasalreadyapartofandIhave beengettingotherinvitationsandrequestsforadvisoryorconsultativerolesto helppromising,nascentcompanies.I'vecontinuedtodevelopmyadvisortoolkitandIlookforwardtodoingmore
VERDICT: Keep-It-Up
DocumentaryExecutiveProducer
Iwasexcitedtobeanexecutiveproducerforthedocumentaryfilm,Somewhere ElseTogether,withtwocreativeandadventuresomefriendsofmine,
andbeabletobeofmodesthelp behindthescenes,asitwere.Covid, unfortunatelyhasthrownawrenchinsubmissiontofilmfestivalsintheUnited Statesanditspublic,theatricalrelease.Nevertheless,it'savailableonIMDb,and inEuropeandonDVDafteralimitedcinemarunthere.I'mlookingforwardto 2021andbeingabletogetwiderdistributionofitintheUnitedStates.Inthe meantime,here’sourtrailer
VERDICT: After the US public release, I’ll be done
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ThenonprofitIfounded, CenterforGlobalInitiatives,wasrecognizedforits eighthconsecutiveyearas toprankedhealthcarenonprofit and achieved PlatinumLevelrecognitionbyGuideStar.Oneofourtalented volunteerswasabletogetanambulanceforourpartnersinTanzania,whichwas incredible.Thisworkisverynear-and-deartome.
Averylargeinitiativewehavebuiltin 2020andwillofficiallylaunchin2021is thedevelopmentoftwoCertificateandFellowshipPrograms.TheCenterfor GlobalInitiativesstartedbyworkingwithpartnersacrosstheglobe.Wesoon foundoutthatanall-volunteerorganizationwasnotscalableforustobeableto beinvolvedinalltheprojectswewanted.So,wethen"pivoted"anddeveloped anapproachwerefertoas"OpensourceHumanitarianIntervention,"inthatwe freelyprovidetoolsandresourcestohelpotherswiththeirworkinthe humanitarianspace.Weworktoreducethefrictionandhasslesoften associated intheprocessofhelpingandworkingwithothers.Somewhatofa teach-a-person-to-fishethos.
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Now,wehavetakentheopensourceapproachandappliedittoproviding instructionandlearning,thatis, allthematerialsthatareusedinour Certificate Programarefree;allthetime,toanyone,everywhere,evenifyou arenotintheprogram. Alltuitiongoes tofundtheworkoftheCenterandits projects.NoCoreFacultyarepaid,includingtheProgramChair.
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Whatwehavedoneissourceand curatematerials—articles,chapters, videos,talks,lectures,webinars,podcasts,books,websites,apps,andanyother helpfulmedia—intoasyllabus,andthatsyllabusispartofastructuredcurriculum thatwhensuccessfullycompletedwillyieldaCertification intheareaof specialization fromtheCenter.Wedevelopedaneducationand research ConsortiumoftopUniversities,MedicalSchools,andInternational NGOs. Wehavebuiltaworld-classfacultyandagreementsinordertoprovide thetools,network,contacts,andsupportforCenterScholarstomakeadifference intheworldandadvancetheircareers.
WealsoreconfiguredtheCenter’sFacebookGrouptoserveasadailynewsfeed ontheCovidpandemic,providingsource-verified,curatedinformation,along withotherglobalhealthmatters. AndIstartedacompanionweeklyLinkedIn Newsletter,ToolsforChange.Pleasecheckitoutandconsidersubscribing.In ourfirstfivedaysofgoinglivewehavealreadytopped50,000subscribers.
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In2020wecontinuedtofocusfinancialsupportinconsultationtoourprimary partnerinTanzania,andwillcontinuetodoso.WhileI'mcurrentlyrevitalizingour programsandtraining,IneverthelessthinkaboutSchumpeter’screative destructionwithourCenter,whenthetimeisright.
Ithinkitisimportantforfoundersto thinkaboutthelongevityandrelevance oftheirorganizationsoverthecourseoftime.Ihavethoughtaboutthisat length,andwrittenaboutithere.
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ItalsomakesmethinkaboutthepieceIwroteaboutStewartBrand’s perspectiveabout5-yeartimelinesforprojectsandtofirstdothemathasto
howmanymoreprojectsyouhavetimefor,andthenchoosecarefully.Along theselines,I'vebeenintouchwithDerekSiversregardinghiscomingonthe show,andhisphilosophyofrespondingtorequestsshouldeitherbe“hellyes!” oracourteous“no.”Thisisparticularlyhelpfulinthecontextthatforevery“yes” yougive,thereneedstobeacounterbalancing“nothankyou”aswedonothave infiniteavailabilityoftime.
VERDICT: Keep-It-Up, for now
Andspeakingoftime,work,andthusproductivity,Ihavebeenveryproudof usingsystems
togetthroughandorganizeabacklog of16,000emailsandnowbecloseto inbox-zero.Hereismyproductivitytoolkit.
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VERDICT: Keep-It-Up
2021,andOnward
SinceIwasateenagerIhavebeencooking-upanddoingabunchofchallenging orinterestingthings,ofwhichIkeeparunningtallythatcombinestheto-dowith the-done.Icallmine TheListorLifeResume.TakealooktoseewhatImean,and considerhowyouwoulddesignyours.
I’mstillworkingonmanyofthem,and willcontinuetoevolveTheListandadd toit.Ilovetheexperienceofaccomplishingalistedgoalandthesubsequent treatofcheckingitoffandhavingthememory.So,heregoesfor2021,someare newandsomethatremainfrom2020:
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Upcominggoalsforourfirstwinterupnorthwillbetogetinto snowshoeing,winterhiking,andbacktocross-countryskiing.Ihaveasetof littleminicleatsthatIputonmyrunningshoesthatallowmetogetagrip intheicyconditionsonpavement.Theyareamazing.Ihavealsoordered someprettyhigh-techheatedglovesandsocksforlongerhikesinthese colderclimes.
Seakayaking
I'mnotagreatswimmer,howeverIdidgetcertifiedtoscubadive(I basicallyflailedaroundforamile’sworthofpoollapstobeabletogetthat certification).So,mygoalistobecomemorecomfortableinthewater.I’m thinkingoftryingTimFerriss’sapproachusingthelatecoachTerry Laughlin’sTotalImmersion(TI)method.
Speakingofwaterandfear,Iwanttopractice, a la LairdHamilton-style,in ourpoolwithbeingsubmergedholding25lbplatesandgetting comfortablewiththatandincreasingmyunderwatertimes.
Playingabetterroleandbecomingabetterpartnerinmanagingvarious householdduties.
Becomingmorecomfortableinthekitchenandputtingintoplaysomeof thebaby-beginner-easy-stepmethodsthatMarcoBorges’wonderful Greenprintbookoffers.
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ItrytofollowDr.Greger'sdailydozenandthathasnotbeenvery consistent,soIhopetodobetterin2021.
Myworkatbeingalyricisthasbeenfitsandstarts.Ihavetogetmyheadin amuchdifferentplaceeventhanwhenI'mwritinggenerally.IbelieveIhave aroughdraftofthelyrics,butI'mnotconvinced,andIhaven'tyetpairedit properlywiththeinstrumentalmusic.Iwillbecontinuingtoworkonthis againin2021.
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ImprovemycomfortandskillswithofmyGoProandmyNikonDSLRfor shootingvideo.
IstartedsomethingcalledEpic60swhenIturned60.Thathasnowevolved intoEpicLiving,asalotoftheactivitiesaren'tlimitedtosomeoneover60. Thathasbeenmostlyontheshelffor2020soIhopetobuilduponitonce we’reabitpastthepandemic.
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Getmyhamradiolicense.
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Becomingavolunteerfirstresponder/ firefighter.
Learnhowtopickalock.Ihavethetoolsandboughtausedlockataresale shop.
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Getbackintopencilsketchingandwatercolor
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Learnmoreaboutconstellations,havingalocalAstronomical Societyand AstronomyCenter,andoneofthefewDarkSkyParksinthecountry nearbyisagift.I’dlovetodomoreandlearnmore.
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Havingtheopportunitytogetmygravelbikeonthetrailsmore.
VisitingallthelighthousesinDoorCounty.
VisitingallthenaturepreservesinDoorCounty.
Gettingbackintotargetshootingandtryingaxeandknifethrowing. Workingonmybenchanddeadlift.
Reacquaintmyselfwithplayingtennis,bonusistodosowithmywife.
Journaling,andreviewingthatjournalingongratitudeinparticular. Beinginournewplaceallowsforbeingoutsidesomuchmore,andthishas increasedmyconcernfortheenvironmentallthemoreso,andtobemore conscientioustodecreasemynegativeimpact.Wehavebecomemore awareofwastedisposal,waterconsumptionandsuch.Nowournewplace haslow-flowtoiletsinalthebaths,likewisewiththewasher,andthose beingreplacedarebeingreused.Iwasalsoinspiredalongtheselinesbymy conversationwiththeamazingWilfredWelch
Completethe ElCaminodeSantiagodeCompostelaPilgrimage by runningahalf-marathonaday.So,hopefullyFall2021(andmaybewithmy wife,too!).
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Climbandparticipateinthe BhutanWildernessMedicineConference.I’m keepingitanoptionfor2021,andIcouldgetcontinuingmedicaleducation creditstoboot!
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Beingacombinationtravelandmotorcyclenut,Ihopetodoeitherin2021 or2022the GreatMalleRally fromthesouthofEnglandtothetipof northernScotlandonamotorbike.
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Continue“ContentStacking.”WhenIdoa podcastepisode, Inotonlypost onjustabouteveryaudioplatform,butIwriteitup for LinkedIn, Medium and Academia.edu asposts.Isavetheaudiofileasa MP4,andpostto YouTube and Vimeo withastaticimage.Thus,episode canbefoundandconsumedinthevariouspreferredwaysthatanaudience memberwouldwant.
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Thisyearthefocusofmyworkhasseemedtoalsoevolve,withgreater freedomnowtowriteaboutandworkonthethingsthatareimportantto me.I'vegottenbackintothelove-of-the-difficultintheworktowards accomplishment.
Andtoclosewithatip-of-the-hattoourStoicpal,RyanHolidayandhispointsas tothewhathabitstheStoicssayweoughttoceaseandwhatvicesshouldwe avoid?hereareafewtoconsider:
Don’tbeoverheardcomplaining…eventoyourself(Marcus)
Don’tputonairsaboutyour self-improvement (Epictetus)
Don’toverindulgeineatingordrinking(Musonius)
Don’tspeakmorethanyoulisten(Zeno)
Don’tavoiddifficulty(Seneca)
Don’ttieyouridentitytotheclothesyouwear,thingsyouown(Cato)
Don’tconcealwhatyoutrulybelieve(AriusDidymus)
Don’tgoalongjusttogetalong(Agrippinus)
Don’tbeallaboutbusiness(Marcus)
Don’tputofftotomorrowwhatcanbefinishedtoday(Seneca)
Don’tshunpeopleyoudisagreewith(Seneca)
Don’tsleepthedayaway(Marcus)
Don’tneglectyourfriendships(Seneca)
Don’twastetimethinkingyouaregoingtoliveforever (all)
Inclosingandtorepeat
Weareverycomplexbeings—biologicallyandpsychologically.Inmanagingour lives,webeginatapointintimeandwehavesomeoptionsandchoices.Isimply recommendthatweallexperiment,thatwetrythingsoutandonforsize.Keep whatworks,discardwhatdoesn’t.Tweak,iterate,experiment,andhaveabitof fun.Ourbodiesandpsycheschangeovertimeandsituations,sowewillalways needtomonitorandcourse-correctasneedbe.
Pleaseconsiderthisisanopeninvitationtojoinmeinanyofmyyettobe accomplishedactivities.ManyofyouhavealreadydonethemsoIwouldwarmly welcomeanytips,tools,methods,recommendations,leads,hacks,contacts and/orsharingofyourexperienceandadvice.
Andofcourse,pleasefeeltoreachouttomewithanyquestionsthatImaybeof helpwith.
Listen oniTunes or downloadhere.Youcanalsolistenon Overcast,SoundCloud, Stitcher,Spotify,andiHeartRADIOaswell.Pleasesubscribeonyourfavorite platformandnevermissanepisodeortogetourmonthlynewsletter.Hereare the shownotes.
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If you'd like to learn more or connect, please do at http://DrChrisStout.com. You can follow me on LinkedIn, or find my Tweets as well. Joinmyemaillisttokeep intouch. Tools and my podcast are available via http://ALifeInFull.org
It’slikeaTEDtalkforMentoring
EpicIdeasfor2020:RevolutionoverResolutions
WhatYouNeedtoKnowtohaveanOptimizedHealthspan:Bio-hackingfor Beginners
IfIWere22:TotheClassof2016(and'17andmydaughter)
WhatInspiresMe:BlueprintingALifeinFull
WhatHappensWhenPursuingYourGoalsGoesWrong(AndWhatToDo AboutIt)
DearGraduates,NowIstheTimetoMessUp
WhyI'dRatherLoseMyPhoneThanMyTo-DoList
ProductivityHacks:HaveImpossibleTo-DoLists
AskYourself:'HowLongHaveIGot?'
Nocomments,yet.
Bethefirsttocomment.
Starttheconv sation
Dr.ChrisStout
LinkedInTopVoice|BestSellingAuthor|Adventurer|StartupWhisperer|(Accidental) Humanitarian|APA's"Rockstar"Psychologist|ÉminenceGrise