Experiment: MEDITATE EVERY DAY FOR A YEAR – Full Report

We keep reading about it; the most important endeavor one can undertake is self-knowledge— to “know thyself” as the inscription reads at the Temple of Apollo—and what better way to start that examination than the practice of meditation?

For one year I have been taking a moment out of each day to sit quietly with myself.


Short term effects: ⭐️ ⭐️ ⭐️

  • It’s quite frustrating to observe when one’s mind wander.
    -Initially there was a lot of resistance to sitting.
  • -Observing one’s thoughts and the “monkey mind” creates a gap between myself and my thoughts. Disidentification with thoughts and emotions is a key benefit of meditation for me.

Long term effects: ⭐️⭐️⭐️⭐️⭐️

  • It’s now easier, in daily life, to catch myself being lost in thought and snap back to presence.
  • I have found meditation to be an excellent gauge of my stress levels. If I’m stressed, then meditation really highlights the internal turmoil of looping thoughts and emotions.
  • Realizing just sitting is enough to feel fully content is freeing.

Sustainability: ⭐️⭐️⭐️⭐️

  • It has been tricky to turn this into a daily habit. Especially since my baby, Hanna, arrived. 👶
  • When routine is broken (traveling, busy weekends etc.) I tend to forget to sit.
  • It’s easier for most of us to value ‘doing’ above ‘non-doing’. Going for a run is more readily accepted than prioritizing stilllness.

FINAL VERDICT: ⭐️ ⭐️ ⭐️ ⭐️ ⭐️

It’s easy to get carried away with our careers and demands of life. Meditation has become a daily reset for me.

No longer taking my thoughts too seriously, or mistake them for being me, is a big takeaway from this experiment.

If you feel you don’t you have time to sit for 10 minutes each day, then you probably need to sit for an hour! 😉 🧘🏻‍♂️


Tell me about your experiences with mediation? 🤔

Experiment: How Bad Can it be?! Trying out Smelly Swedish Surströmming (fermented fish).

“Guests, like fish, begin to smell after three days.” – Benjamin Franklin


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At the moment, with a lovely little baby at home, it’s easier to check off smaller items on the bucket list than big ones. Trying Surströmming, Swedish fermented fish, was one of those smaller items on my list!

🔸WHAT?
Fermented herring, or ‘surströmming’ in Swedish, is best known for its horrible smell. It has the quality of hangover fart. It’s distinct, inescapable and has a warm texture to it. Check out #surströmming , #surstromming or #surstömmingchallenge to get an idea of what you are up against.


🔹WHY?
It’s been a part of the northern Swedish cuisine since the 16th century. As a Swede I should probably try and see what’s up?!

🔸 HOW?
It’s traditionally eaten on a hard bread with chopped onions, potatoes and sour cream. As for drinks; Beer and snaps!

🔹 WHEN?
Since the 1940:s the premiere for surstömming has been on the third Thursday I August.

🔸 FUN FACT: According to a Japanese study, a newly opened can of surströmming has one of the most putrid food smells in the world.

⚖️ VERDICT: ⭐️ ⭐️ ⭐️ ⭐️

With the associated side dishes the herring isn’t too bad (don’t get me wrong, the smell is terrible but you get used to it after a while.) and the liquor and drinking songs that goes with it helps making it all worthwhile. Though a crayfish party (another Swedish tradition) is much tastier a surströmming dinner might be more memorable! Skål! 🍻


Check out more the full list of experiments!

Book Review: Lifespan by David A. Sinclair

Video Review of Lifespan by David A. Sinclair with key takeaways

This book will blow your mind with the latest research in the field of longevity. It talks about aging as a disease caused by loss of information—and that aging is not at all inevitable.
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Rather, it could be much easier to cure aging itself than it’s symptoms I.e. cancer, heart disease and Alzheimer’s.

📝 Death and aging are not one and the same. “Aging is a disease.“

📝 Until today the molecules we have found that promotes longevity has been found by serendipity. Imagine what will happen when we intentionally start looking for them? There are so much going on in the field of aging that if only a fraction of the ideas works out, it will still have a profound impact on how we view aging.

📝 When self-driving cars eliminate most of traffic accidents then where will we get our organs from? Today most organs come from crash victims. An uncomfortable question that needs to be solved. 🤯😅

📝 Aging and Inequality:
Just by living longer the rich are getting richer. And by getting richer they are living longer.♻️

📝 By engaging our bodies survival mechanisms in the absence of real adversity we will be able to push our lifespans far beyond what we can today. The question is how we best do that?

💭 THOUGHTS:
Honestly, one reason why I’m so pshyced about the possibility of a longer life might be that I feel like I wasted a decade of my life by derping around—but also because life is so wonderful now that I’ve stopped derping!

💥 ACTIONS TAKEN:
I started intermittent fasting (16:8/18:6) because it’s very likely to promote longevity. A surprising side effect has been that it also frees up time in the morning (no breakfast, no dishes etc.)

⚖️ VERDICT:
The book is a bit too evangelical in it’s positive outlook on things to come. Regardless, I rank this as one of the most important and thought-provoking reads of this year.

4/5


⁉️What is the most thought-provoking book you’ve read this year?⁉️

Experiment: Stretching Every Day for a Year – Here Are The Results!

It all started with David Goggins book Can’t Hurt Me and Sadhgurus book Inner Engineering. Both books talked about stretching in their own way:



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📝 Goggins talks about his muscles being so stiff that it was “like pumping blood through frozen beef” before he started to stretch seriously.
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📝 Sadhguru talks about how asanas, yogic postures, prepares us for growth and transformation because “It is not only your body that becomes flexible; you become flexible as well.”
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📜 THE MISSION: 📜
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Stretch everyday for a year and see if it can help me to fix my anterior pelvic tilt and my recent lover back pain. And also make me a faster runner.
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🔸SHORT TERM EFFECTS: ⭐️⭐️⭐️⭐️⭐️
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-After only a few days of streching I noticed my body feeling more awesome. 😀
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🔹MID TERM EFFECTS: ⭐️⭐️⭐️⭐️
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  • After the initial excitement about the early result the routine soon became quite boring due to lack of noticeable result In terms of flexibility..
  • During this period I have seen steady progress when it comes to increasing my running speed.
  • The practice released me of my lower back pain. Amazing.
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    🔸LONG TERM EFFECTS: ⭐️⭐️⭐️⭐️
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  • After doing stretches for 9 months I noticed that my pelvic tilt was gone and my lower back pain was almost unnoticeable most days. If this is because of strength training or streching, or a combination of both is hard to tell. But the truth is that I feel like a new person.
  • Just like meditation this is a practice that I find hard to make time for when I’m busy and need it the most.
  • I’m disappointed that I haven’t done more progress in terms of flexibility during this experiment.
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    ⚖️ FINAL VERDICT: ⭐️⭐️⭐️⭐️
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    As you age the compounded effect of a sedentary lifestyle will reveal it self I one form or another; through the inability to reach your toes, a painful spot in your lower back, or in adopting the posture of someone who has spent to much time leaning over a screen. Stretching can help you counter these effects and also open you up to a higher energy levels.
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⁉️ How do you keep your body strong?🤔⁉️


Find more interesting experiments here!

How to Get More Reading Done – How I Manage to Read 40+ Books Each Year (VIDEO)

Want to get more reading done despite a busy schedule or complicated life situation? Here are 4 hacks that help me hit by reading goals each year:

I’m not a fast reader. To be honest my reading speed was below average last time I checked – but I have a few tips to share on how to get more reading into a busy schedule!
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Here are four key ingredients to improve your reading habits:
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🔹 Always bring a book 🔹
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I always bring books wherever I go. You never now when you get stuck waiting in line, the subway gets delayed or when your friend is arriving late. Opportunities for reading appear more often than you think – if you are prepared for them!
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🔹 Audiobooks are your Friends! 🔹
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The Audiobook is the most powerful tool to increase your “reading” capacity. Gym time, walks and doing shores – all those times when your hands are occupied can be turned into an opportunities for reading and learning.
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🔹 Have multiple books going! 🔹
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I usually have 3 to 5 books going at ones. Why? That way I always have something that suits my mood and the situation I’m in. Just have a few minutes to read? Pick up a collection of amphorisnms. 30 minutes? Read a chapter on neuroscience. 2 hours? A historical biography might do the trick!
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🔹 Consistency 🔹
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Read everyday. Find a time slot you dedicate to reading, whether it’s on your commute, the gym or the first thing you do in the morning. It doesn’t matter when, or how long. Ones you get into the habit you will be astonished by the amount of books you’ll finish in a year or two. It really adds up!
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What’s your best lifehack for getting more reading done? 🤔

Thoughts on: Oversubscribed by Daniel Priestley

Being oversubscribed is about having more customers than you could possibly serve. Why would you want to be in that position? Don’t you want to be able to serve every possible client and make every $?
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Not necessarily. Being oversubscribed allow you focus on the clients you already have and spend less time hunting new ones — freeing up valuable time for you to innovate your business.
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Happy clients will rave about you and the limited supply of your product will make it more desirable; People will line up to do business with you!
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This book goes through both the theoretical and practical aspects for setting up oversubscribed business.
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📝 “It’s the tension of high demand and limited supply that creates the opportunity for profit.”
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📝 “Your value is much higher than you think to a small number of people.”
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📝 “Lean into the discomfort of how much there is to be done.” Business is hard. This is good news for you. It keeps the wannabes and posers away.
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📝 “Give away ideas, charge for implementation.” Information is cheap these days.
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📝 Question to consider: How many customers do you need per year and how much do they need to pay?
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📝 Question to consider: What “special edition” can you make of your product?
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⭐️ TAKEAWAY:
“Focus on your new paying customers instead of immediately looking for new ones.” Make your current clients happy, beat their drum, share their success stories, and they will sell your product for you.
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⚖️ VERDICT:
This is now my favorite marketing book and it will be my map and compass going forward in business.
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5/5
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⁉️What’s your side hustle?⁉️

Thoughts on: When Breath Becomes Air by Paul Kalanithi

He laid down on the floor of the hospital corridor as security guard approached.
-“Sir, you can’t lie down here.”
-“I’m sorry”, I said, gasping out the words. “Bad…back…spasms…”
-“You still can’t lie down here, sir.”
-“I’m sorry but—IM DYING FROM CANCER!””
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David was just arriving at his destination. Years of study followed by excruciatingly long hours of residency was suppose to pay off in high salaries, a big house and fulfilling work at the cutting edge of neuroscience. Instead he got terminal cancer.
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📝 “If the unexamined life was the not worth living, then is the un-lived life worth examining?”
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📝 His WHY:
“What makes life meaningful enough to go on living.”
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📝 “In residency there is a saying: the days are long but the years are short.” 😂
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📝 “To study philosophy is to learn how to die” – Montaigne 🧐
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📝 “When Breath Becomes Air is in a sense unfinished. Derailed by Pauls rapid decline. But that is an essential component of its truth. Of the reality Paul faced.” He wrote relentlessly in his last months. What fueled this? Had his found a new passion? Or was this a causa sui project: A vessel that could create meaning beyond his own life? A way of coping with the terror of death?
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⭐️ TAKEAWAY:
Let’s say that in order reach a goal of becoming a full-time philosopher we have to resolve our financial situation in a way that money becomes a non-issues. Does this mean that we do best to by spending 100% of our efforts towards our goal of financial freedom? Or are we better off doing 20% philosophizing while we build our wealth? This way it takes longer to reach our finances goals, but at least we get some philosophizing done in the case that death comes early. 🤔 💀
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⚖️ VERDICT:
This was a good memoir that put me in a reflective state of mind. If you are in the medical field it’s connect even more!
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3/5
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⁉️What memoirs are on your to-read-list⁉️
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📸: @joshuasavage (Instagram)

Thoughts on: Rejection Proof by Jia Jiang

Is fear of being judged and rejected holding you back from greatness?
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In this book we get to follow Jia Jiang crazy rejection journey to desensitize himself and build resilience through an experiment he called: 100 Days of Rejection.
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The idea of rejection therapy is simple but powerful: get rid of fear of rejection by putting yourself in situations where you are very likely to be rejected. Do it on a regular basis. The frequent exposure to rejection is meant to desensitize you from the pain and shame rejection often bring.
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📝 “…people who, like me, viewed rejection as something so painful, so personal, and so negative that they would rather not ask for things, rather conform to the norm, and rather not take risks just to avoid the possibility of rejection.

📝 ”The worst part is that the “what if’s” that lingered in their mind were often caused by themselves because they didn’t even ask or didn’t even try.”

📝 The most common regret of the dying: “I wish I’d had the courage to live a life true to myself, not the life others expected of me.”
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📝 As we grow older we learn that we can’t always get what we want. But sometimes the pendulum swings to far and we get overly careful and timid. “When the time is right” we will ask, but the “right timing” never comes.
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📝 Use rejection as a tool to learn, adopt and improve.
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⭐️ TAKEAWAY
By doing rejection challenges myself I realized that rejection and judgment was a bigger issue for me than I originally thought. I also quickly learned that exposure to rejection quickly builds confidence and lessen the fear. Furthermore I was surprised with how many say “Yes” when you ask. How much have I missed out on because I didn’t dare to ask?!


⚖️ VERDICT:
The book is not a masterpiece. It feels like a collection of blog posts and writing style didn’t speak to me. But the idea of voluntarily seeking out rejection to build resilience and crush fear is powerful. Well, as long as you not just read about it, but take action that is!
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2/5
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⁉️Are you your biggest obstacle sometimes?⁉️

VIDEO: Why I Started a Video Content Creation Club For Social Media.

This video explains why I started the VIDEO LAB initiative. Video Lab is a safe environment for you to start experimenting with creating video content for social media or level up the skill you already have.

In this day and age, communication through video is a key skill to attain and Video Lab exists to help you hone your skills so that you can cut through the noise and deliver your message with clarity and confidence.

We have weekly events where we present our videos and feedback on each others work. If you want to know more, then check out the Video Lab introduction page and sign up for your own speaking journey.

Influential Books: WHY WE SLEEP – Quick Review and How I implemented what I learned.

Video breakdown of my takeaways and the implementation of the book Why We Sleep by Matthew Walker.

Why We Sleep – Takeaways & Implementation

This is a new video series where share the most influential books I’ve read. The books that changed my mindset, my worldview, and my way of living.

Why We Sleep by
Matthew Walker was one of my favorite books last year. A Wake up call to the importance of sleep. It was not just a phenomenal book but also triggered a lot of changes in my life:
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1️⃣ I reconsidered my caffeine and alcohol habits.
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2️⃣ I Increased my sleeping hours.
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3️⃣ I sleep more to get more done rather than skip sleep to work more hours.
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4️⃣ I use sleep to boost creativity.
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⏰ Reasons for 8h Sleep:
– Live longer.
– Enhances memory.
– Makes you more creative.
– Makes you look more attractive.
– Keeps you slim and lowers food cravings.
– It protects you from cancer and dementia.
– It walls of colds & the flue.
– It lowers your risk of heart attacks and stroke and diabetes.
– You’ll feel happier and less depressed and less anxious.
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⁉️What book triggered change in your life?⁉️