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9 november 2016

Why you should plan for sleep all day - and how

Length: short

Topic: how to structure your daily activities around sleep (manage and plan for sleep all day)

Executive summary: Sleping is the holy grail, the fountain of youth. Sitting is to sleeping what the anti-Christ is to God; what sugar is to salmon.

People claim to know and understand how important sleeping is, but they do next to nothing more than pay lip service to the fact. This article tells you how you should start planning for next night's sleep as soon as you get up (even before, really; no alarm)

Sleep is incredibly important

Sleeping too little affects your intelligence, concentration, memory, ability to learn and make decisions

full retard

So what?

Sleeping reduces the positive effects of working out (makes you less muscular, e.g.)

robot sprezzaturian

So what?

Sleeping too little increases the risk of diabetes, alzheimer's, stroke, cardiovascular disease, cancer, depression etc.

butt of the joke

So what?

Sleeping too little hampers your will power and makes you hungrier, and more susceptible to hedonistic temptations (sugar, coffee, alcohol, TV, snacks). In short, you risk getting unhealthy and fat which make you sleep even worse. 


So what?

Sleeping too little has adverse effects on your immune system


So what?

All of the above make it difficult to sleep, thus creating a vicious cycle, making you an increasingly fat, lazy, depressed and stupid, not to mention tired, version of yourself

So what?

You risk getting a cold if you sleep too little

Oh! My! God! Tell me what I should do.


Sleep enough

-start with the average need of 8 hours a night, wake up without an alarm and pay attention to how you feel. Then adjust from there.

Yes, yes, OK, but how?

Manage your sleep all day long

-This is where it gets really interesting


Take care of your sleep throughout the day:

  1. Eat right for your microbiome
    1. Your bacteria controls much of your behavior, immune system, sleep and hunger hormones etc., and your food governs the microbiome diversity
    2. Eat a varied and fiber rich diet of beans, leafy greens, fatty fish, nuts, fruits
  2. Manage your caffeine and alcohol intake
    1. Avoid caffeine much later than mid-day
    2. Don't drink coffee too early in the morning
    3. use coffee for focus, not to force yourself awake when suffering from sleep deficit
    4. Alcohol ruins the quality of your sleep; don't regularly drink alcohol close to bed time
  3. Expose yourself to sunlight, as much as possible during the day
    1. The circadian (=approximately a day) rhythm needs sunlight to function properly
      1. it's also associated with early day DNA repair and the body's daily battle against cancer
    2. Take walking meetings outside if possible
    3. Eat outside
  4. Avoid sitting
    1. Sitting is to sleeping what the anti-Christ is to God; what sugar is to salmon
    2. cardiovascular disease, neurological diseases, cognition, depression, etc. What sitting causes, sleep remedies 
  5. Lift weights, run and do mobility exercises
    1. Poor circulation, weak muscles, poor posture negatively affect your sleep, and can even cause Willis-Ekbom's disease (restless legs - here is how to fix that by the way)
    2. Inactivity makes you apathetic but not sleepy
  6. Sleep enough
    1. Plan your day around sleep not the other way around; make room in your schedule for sleeping enough.
    2. ...but refrain from taking too long naps during the day, if it affects your ability to sleep at night
    3. To really drive the point home, sleeping too little makes you mismanage points 1 to 5
      1. eating more sugar and bad fats; sleeping too little catalyzes "the munchies" through the same pathways as the use of cannabis
      2. drinking more coffee and alcohol
      3. staying inside (tired and apathetic and thus less prone to walk outside, less effective and consequently staying by the computer)
      4. sitting more
      5. skipping gym

sleep better

Here you'll find an earlier post by me about sleep: 18 points to make you sleep better

And, if you're Swedish, check out Styrkelabbet's excellent podcast episode about sleep.



Start with your sleep requirements.

Then plan everything else around that, such as where to live (commute), what to eat and drink, work and meeting habits, screen time, choice of furniture, outdoor exercise routines.

Don't turn sleep on its head, making it a mere residual of work, play and gluttony

my bitches

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Taggar (blogg): 
14 september 2016

Keystone habits: How to live like Benjamin Button

Executive summary: How a few strategic keystone habits almost effortlessly can change your life for the better

Case in point, n=1: How I am the best version of me, approaching 50 years (kind of), thanks to regular dog walks and gym sessions

What you should do? Establish just one (low threshold) keystone habit that has the potential to shape and improve your days or weeks with regards to, e.g., investing, research or exercise

How is father time treating you?


How are you?

Investments are lagging?

Tired, a little sore, hungover perhaps?

Got a few pounds and inches extra round the waist?

Getting winded walking up stairs? Back's aching every now and then?

Got a cold? Again? And you had one last year as well?!

"It's just part of turning 25/30/35/40/45", you say?

Age is no excuse

I'll turn 45 in a few months (January 2017)

Today (Monday, September 12) I executed my best bench pressing session ever*. In my previous workout session, three days ago (Friday) I had my best deadlifting session ever*.

*the absolute weights don't matter, but if you just have to know; I benched 4 sets of 4 reps, with a short stop at the chest, at 120kg (265 lbs), and the 4*4 deadlifts were performed at 165kg (364 lbs).

In between I did some light partying on Friday and Saturday. The weekend before that, however, I set some kind of a new weekend party record.

In a recent interview (Börspodden, to be released Wednesday September 14, 2016, I think) I was reminded of how I in Tokyo this spring memorized a 14-character random WiFi password from a single reading (without even trying... However, I can't claim to be able repeat the feat reliably).

On top of all this, I am more mindful, focused, kinder, more flexible, healthier*, and exhibit better aerobic capabilities than ever. And, I look like this (September 10, 2016 - NB that my focus is on being healthy not looking healthy)

*I haven't caught a cold in a decade


I am the least humble I have ever been too. Progress on all fronts...

Faster Harder Scooter

The key to a 300+ lbs bench press at 45, when my PB in my 20s and 30s was 20% lower is keystone habits. The same habits explain my improved posture, general health, psychological resiliency, my party recovery rate, my improved cognitive abilities, mental strength, and on and on.

In short, a few keystone habits introduced in my 40s have caused me to experience a Benjamin Button style backwards life trajectory.

Let's take a look at those habits.

Keystone habits

Dog walks

I have a dog, a German Shepherd-Doberman mix that I take for at least 3 walks a day; morning (8 am), afternoon (3 pm) and night (9 pm). No matter how I feel, what the weather is like, or what plans I have, I get to go out 3 times a day, walk a few miles, interact with nature, my dog, other dogs, other people.

The dog walks create a framework for my days, a weekly matrix that's very suitable for other bolt-on habits. For example, I usually listen to educational and informative podcasts during my walks. In addition, I limit my drinking, or at least have a reason to, in order to fit the dog walks into my schedule.

Note: the keystone habit of dog walks also means I get a lot of brain exercise (science podcasts), as well as drink less alcohol.

Weight lifting

I lift weights at a gym every second day. In between dog walks and eating there really isn't much time. That means walks and gym sessions combine to push me to be more effective, or I wouldn't get anything done (blogging, podcasting, writing, etc.).


It's no fun at all squatting hungover, which means my weight lifting routine sets a limit to the amount of partying and drinking alcohol I can do. That in turn makes it easier to keep a steady sleeping schedule.

I typically initiate my pre-sleep routine around 11 pm, including turning off my phone, washing my face and reading, and then turn off the lights at or slightly before midnight.

Reading and sleeping

-Add reading every day, and keeping a regular sleep schedule to my keystone routines (or possibly second order add-on habits)


Some of the research on blogs I read and podcasts I listen to (including The Brain Science Podcast with Dr Ginger Campbell) has inspired me to practice a kind of micro meditation/mindfulness (mmm) during my walks. That has further improved my general feeling of well-being. The mmm habit is a bolt-on that might never have happened without the dog walks. Recently I have started trying longer meditation sessions as yet an extension stemming from the keystone habit of dog walks.


Since I've started doing mobility exercises during my walks, I've come to spend more time on them than my typical 2 minutes during the Game Of Thrones Intro once a week.


The heavier I lift at the gym, the more crucial the warm-up becomes. Before doing exercise specific warm up sets at spend 10-15 minutes performing High Intensity Interval Training, which has pushed me to my best aerobic shape ever - without even trying.


Do you hate that concept too?

I know! Me too.

Anyway, every day I have a spoonful of natural fish oil* mixed with a specific antioxidant-rich olive oil.

I would say that habit is just as important as walking, sleeping and working out. However, it is a secondary habit I picked up in my mid-30s, in order to accommodate my taxing work and workout regimes. No matter, it demonstrates the synergistic potential of keystone habits.


I used to live on junk food (McDonald's 2-3 times a day in 1994-1995).

With time, however, all the working out, working long hours, walking etc. slowly made me eat better and better; more beans, more fibers, more leafy greens and cruciferous vegetables (picture), less meat, more fish and fish oil*, whole fruits and berries, no juice, more spices like ginger, cinnamon, black pepper, turmeric...

Vegetables, close-up

The keystone habits made it a necessity as well as a delight - in between gym and a dog walk what I want and need is a quick power drink with more or less all the above included.

*ArcticMed, if you are interested. Filtered from Phtalates, mixed with a rare anti-oxidant rich (in particular oleocanthal) olive oil, and Friends Of The Sea certified. Btw, a very recent study (summer 2016) on mice is showing exactly how w-3 is reducing inflammation in a cell.

Reinforce or establish your own keystone habits

Which are your current or potential keystone habits? A day job could work, but it's not necessarily healthy and it could also wear you out and prevent you from adding truly good habits.

You could try subscribing to a food delivery service to eat better which should make exercising easier and possibly lead to better sleep and more energy in a virtuous cycle.

You could try adding an exercise routine, e.g., walking a few extra blocks every day before going home and then "reward" yourself with a healthy power drink.

Signing up for a group sports activity 3 times a week is probably one of the best things you could do to create a framework nudging you toward eating better, sleeping better, drinking less, reading more. If you can stick to it. However, going from zero to three right away probably just won't work.

My preferred way of introducing a keystone habit, or any habit for that matter, is to set the bar extremely low:

If you want to start exercising, running, studying, programming or whatever it might be, set aside just one minute per session. Gradually increase the number and length of sessions, slowly and in very small increments but steadily, until you've reached the desired volume.


Think about what keystone habits could improve your investment routines. What could make you more informed, more disciplined, sticking to your best practice lists? What could make you focus less on empty tips, on social media chatter, on laid back reading instead of actual research?

Implement those. Just one is enough.

The power of keystone habits redux

- how Ronja and weight lifting turned me into Benjamin Button

Pumping iron and walking Ronja created a framework as well as a need for better nutrition, better sleep, and being more effective.

One thing have led to another, and nudge by nudge I have come to spend my dog walks listening to science news and doing mobility exercises, and my days reading and writing, interspersed by power drinks with whey protein, spinach, kale, cinnamon, turmeric, black pepper, berries, or other healthy meals.

Smarter and more productive by blogging

The framework and constraints (albeit artificial) have made me disciplined and effective, despite my natural inclination toward laziness. That includes not the least my creative endeavors of this blog and my podcast (in Swedish: 25 minuter), which force me to stay up to date and productive during my retirement.

Another way of putting it is that my workouts are better now, since I know and understand more; that my partying doesn't hurt as much, since I am in better shape, eat better, sleep better and I am more mentally resilient. No matter, it all boils down to the healthy regularity introduced by my dog walking and gym going routines.


  • Establish a keystone habit - just one, or reinforce an existing one.
    • It could be daily pod walks, a "stop sitting" alarm, walking meetings, reading certain newsletters at set days and times every week, exercising every second day, every day, go outside for 10 minutes of mobility work before dinner every day, or something similar.
    • Remember to make it easy (wu wei); the lower the threshold the better. Once the habit is set you can increase its intensity. 
  • With time, let other healthy, useful, productive habits bolt on to your main habit.
  • Perhaps add another keystone habit
  • Enjoy a carefree and healthy lifestyle without even making an effort

Hey! Subscribe to my newsletter or share this article with your social network if you want to make the world better.

Taggar (blogg): 
30 juli 2016

Lifting weights 101 - Retard's Guide To The Gym

Summary: the only weight lifting schedule you need; the simplest and most straight forward workout routine you'll ever come across

Length: 1 200 words

  • Day 1: Deadlift 5x5, Bench press 5x5, Pull-up 5 sets
  • rest
  • Day 2: Bench press 5x5, Squat 5x5, Pendlay row 5x5
  • rest
  • Day 3: Squat 5x5, Deadlift 5x5, Press 5x5

And remember to mobilize your hips, back and shoulders every now and then to stay healthy and young.

-That's it. Move on. But first share this article with a friend who can't bench press, squat or deadlift his own bodyweight.

What about nutrition?

Food? My advice is to eat food, real food. Eat a lot but not too much. If you focus on fish, beans, eggs, leafy greens, whole fruits and stuff like broccoli and cabbage first you can probably eat just as much as you like. And after that you'll be too full to eat too much french fries, bread, cereals and pasta.

Working out 101

It's supposed to be fun. It's supposed to be easy. If it's complicated, you're doing it wrong. If you absolutely crave complexity, you can add that after mastering the basics (and performing them consistently).

Make no mistake, sometimes you won't feel like going to the gym, but the choice of exercises should still be simple. The simpler and fewer they are, the less daunting it will feel actually getting to the gym.

Level 1 - Go to the gym

If it's gym day, just go. Go even if you don't feel like it. Don't procrastinate and hope for some motivation, just make sure you get there. Convince yourself you'll only change and walk slowly on the treadmill for a few minutes. If you're lucky, walking slowly soon turns into a faster pace, then a light jog, and so on...

Level 2 - Lift weight bars until you feel tired

Lift reasonably heavy weights a few times (that's a "set"). Do a few sets in one exercise then change to another exercise. Do a few exercises until you feel tired. Do it again a few times a week.

It actually is that simple: a few reps, a few sets, a few exercises, a few times a week until you feel tired. Keep doing that week after week and you'll become reasonably fit. There's no need for esoteric exercises or any other equipment than a standard bar and some weights.

Level 3 - 5x5x5; Focus on these five-ish exercises, doing five sets of five reps each at least once every week

  • Deadlift
  • Squat
  • Pull-up/Chin-up
  • Pendlay row
  • Press/Bench press

Simply make sure you do them all at least once a week, using weights you can manage with good and safe form for about 5 reps per set, 5 sets per exercise. "5x5" refers to your work sets, i.e., the day's heaviest weight (warm-up sets don't count).

NO, you don't need to train your forearms, wrists, abs, shoulders, pecs, calves, ass, triceps, biceps etc. with specific exercises; especially not any involving machines. You can, of course, if you've got the time and energy after focusing on the real lifts.

Level 4 - an actual weekly workout schedule

  • Day 1: Deadlift 5x5, Bench press 5x5, Pull-up 5sets
  • rest
  • Day 2: Bench press 5x5, Squat 5x5, Pendlay row 5x5
  • rest
  • Day 3: Squat 5x5, Deadlift 5x5, Press 5x5

Add in some aerobic warm-up, biceps curls, prone bridges and crunches (abs) as you see fit. Quite naturally, you'll be able to focus more and lift heavier weights on the day's first exercise than the second and third. Plan for that, since that's the reality anyway.

Level 5 - getting jiggy with it

There is nothing magical about 5x5x5, or working out 3 times a week. I don't use the 5x5 principle, at least not all the time. This summer, e.g., I'm getting a little crazy, doing 4x4 in most heavy exercises. And I'm working out every second day, meaning I go to the gym 7 times in two weeks, instead of 3 times a week.

I think 3-4 times a week is optimal, for anybody just looking to get reasonably strong and fit, but 2 could probably do the trick as well, and 5 wouldn't be a complete waste of time.

In addition to lifting weights, I'm doing HIIT (intervals) or fast running on a treadmill for 12 minutes right before every workout, thus accumulating at least 10-12 km of quick running every week. I also add some kind of specific biceps work (seated or standing biceps curls on 2/3 of my sessions, in sets of 5-10 reps each), as well as 25-50 crunches of some kind after every session.

Every now and then I do a heavy pyramid in the bench press or deadlift, instead of a lighter 4x4. And sometimes I do a high rep set, like this 110kg x11 bench press (243 lbs incl. safety springs) or this 140kg x20 deadlift (touch and go).

Most of my work, however, is done in the 4x4 or 5x5, sets x reps, range. That's where I seem to gain strength most effectively. The variation is mostly for fun and motivation, but I also think it stimulates the muscles in a way that might help build volume or strength long term. No, I'm not going to refer a ton of research on the matter. Google it!

Level 6 - mobility (for health, not Van Damme style showing off; though I'm looking forward to "Kickboxer 2016")

Don't overdo it. Don't waste time on doing the splits (unless your sport or profession calls for it). Make sure you actually do the ones you're supposed to do instead.

Focus on a few exercises for improved posture and long term health. I've written about mobility here before, but as a quick recap:

  • Hips - squat, couch, pigeon
  • Upper back - cobras (seals), tube roller
  • Shoulders - morpheus
  • Lower back - hernia prevention 3D jiggling

Novice level: Spend a few minutes a week on each, e.g., in the TV couch, bundled with your favorite show

Pro level: Spend a few minutes at every weight lifting session

Food? My advice is to eat food, real food. Eat a lot but not too much.


If you focus on fish, beans, eggs, leafy greens, whole fruits, and stuff like broccoli and cabbage first, you can probably eat just as much as you like. And after that you'll be too full to eat too much french fries, bread, cereals and pasta. Avoid all heavily processed food and food rich in sugar, like ketchup, mustard, candy, cereals, juice, soda etc.

Summary - KISS

Keep It Simple Stupid

Just make sure you get to the gym at all.

Once there, forget about fancy equipment, esoteric exercises and so on. If you just manage to consistently do some squatting, deadlifting, pressing and pulling for a few hours each week, you'll soon be fitter than most.

Add in some limited high speed running, mobility exercises, biceps curls and ab crunches, and you'll be a picture of health and fitness.

Eat real food, not processed garbage or fast food. Fast food burgers aren't really burgers. Make your own instead.

Don't forget to subscribe to my free and spam free newsletter, read my e-book and share this article with a friend who needs to shape up.

Om du kan svenska kan du kolla in avsnitt 37 och 38 av "25 minuter" som handlar om träning och rörlighet

Taggar (blogg): 
8 juni 2016

Quick fix for back pain, hernias, restless legs and more

Summary: a few easy and quick fixes for your back, to prevent injuries, appearing old, as well as make you healthier and more attractive at the same time.

-Arching your back, and rotating your hips.

Length: 1187 words; pretty short (just as your psoases)


Sitters are people too

-LOL, as if

Let me guess; you're a "sitter".

-meaning you sit down in a chair or couch/sofa for several hours a day, sometimes even stretching single sitting-sessions to over an hour (sic).

If you are one of those lowly, ignorant and generally useless excuses for a human being, here's a quick fix for you:

(I'm sure you're looking for quick fixes; I mean, being a sitter and all, it's pretty obvious you like short-cuts)

  1. Cobra-ups
  2. Hip-3D

"Fix for what?", you ask.

"Whaddyamean 'fix for sitting'? Sitting is normal, and not just for 'hours' but for double-digit hours per day"

  1. The fixes prevent injuries like disc bulges, hernias and stiff necks - even restless legs
  2. You'll become a better bench presser through more practice arching
  3. Your posture will naturally straighten from your current slouch
  4. With better posture comes improved hormone levels and immune system

Let's describe these slippery suckers now. First up: the cobras.


During a particularly slouchy period of my life, I developed a disc bulge in my vertebrae. To get rid of it I was prescribed sets of 15 cobra-ups every waking hour, later every second hour, and yet later twice a day.

It took me about 8-9 months to get rid of the pains, sudden powerlosses and tingling in my back, glutes and hamstrings, not to mention restless legs syndrome (link to my article on how to get rid of RLS=WED).

I wish I had sat straighter, sat less or at least done a short set of cobras a couple of times a day, to prevent that disc from bulging in the first place.

-Yeah, yeah, yeah, get to the point already. How do you do the snake-y thingies?

A cobra-up is basically a push-up from the floor without raising the hip from the ground. You simply push off from the ground and arch your back as evenly distributed over the vertebrae's all discs as possible. Then lower yourself back to lying flat on your stomach. Spend a few seconds on your way up as well as down, but there is no need to stay in either position.

Like this:



If you've ever had a hernia or a stiff neck, I'm sure you're already familiar with this technique. It's recommended for loosening cramping muscles after throwing your back out.

However, it's even better as a preventive tool, in effect "teaching" the body beforehand what range of motion is okay without risk of injury (and consequent painful cramping that can last for weeks). I perform the movements pretty quickly standing up before squatting or deadlifting at the gym.

All you have to do is wiggle your hip in three dimensions:

  1. move your hips closer to your ribs on first the left side, then the right, then the left, then the right... Try to increase the range of motion for every repetition. Do 10 on each side. This one can be tricky for men that never dance.
  2. alternate arching and rounding the back, strive for a stretching feeling in the lower back when rounding. Go slowly and deliberately, spend several seconds on the rounding, e.g. Do ten reps of arch+round
  3. turn your hip to the left and to the right without moving your upper body. This can be done pretty quickly. 10 reps to each side.

Sounds weird and difficult? You couldn't be more wrong (Chandler Bing), but here's a video to explain it all (in Swedish, but that doesn't matter): 


More stuff

Neck-3D: Just as with the hips and lower back, you can prevent (or remedy) a stiff neck by doing the 3D exercise for the neck as well. Wiggle the head side to side, rotate it left to right, and up and down. There!

You can do them to loosen up a stiff neck, or as a prevention technique when sitting still too much in an air conditioned office (or before exercising - in particular after a day of sitting).

Foam roller: As a complement to the cobras you can lie down on your back on a foam roller. Just make sure to focus on arching and bending the thoracic spine, and not overarching the lumbar region.

foam roller


Old stuff - squatting and couching

Cobras and Hipsters are the new lessons for sitters in this article. They are easy enough, can be performed anywhere and in just about any outfit.

Finding a foam roller takes a little more dedication - a level I don't expect of a sitter. The neck thing, however, I'm sure even you can fit into your hectic day of 5 coffee breaks, 5 toilet breaks and reading the sport news online. 

If you, against all odds, are interested in (almost) fully compensating for your sins (sitting), you want to add the two big ones to your daily routine. Actually "weekly" is enough if done properly, but daily is better.

  1. squat
  2. couch-stretch

Squatting is exactly what it sounds like. Sit down as low as you can go with your back straight (no rounding of the lumbar) and your feet flat on the floor. Vary your stance from broad to narrow. Try to stay in the bottom position for two minutes.

mobility squat The Retarded Hedge Fund Manager

The couch-stretch is tougher. The good thing is that you can do it in front of the TV, in the couch. Spend, e.g., the 2-minute Game Of Thrones intro in the following position

couch psoas
The original couch version


If you're not a TV or couch person, you can always stretch your psoases as a pro:

psoas couch stretch
The real deal psoas stretch


Full retard way:

couch stretch b
Severely hungover psoas stretch on stone surface

Never mind Mr S to the left, who's apparently shitting himself


Summary: cobras and hipsters

If you sit down several hours a day, you should try to compensate at least a little bit. One way is to add cobra-ups and some hip wiggle-jiggle in three dimensions to your daily habits. It will make you look better, be healthier and prevent injury. You'll also familiarize yourself with a great remedy should you or someone close to you get injured anyway.

If you're looking for something slightly more advanced; add neck-wiggling, foam rolling, squatting and couch stretching as well. However, if you're that ambitious, my guess is you don't sit that much to begin with.


Share this post with somebody you care about. Sign up for my newsletter if you want more health, wealth, happiness and productivity tips. And don't miss my free e-book about my time as a celebrated portfolio manager (including plenty of investment tips).

If you want more advanced mobility tips for more than just sitting and back issues, check out this post on an earlier blog I had.

P.S. Remember that short psoases are the reason old people walk, shuffle and stumble like old people

Taggar (blogg): 
10 december 2015

Stop being exhausted after resting

What's your relation to relaxing?

Dumping yourself in the sofa after a tough day?

Making a joke about needing some rest after your vacation?

Thinking that sleeping in on weekends equals rest?

slow 1

-Think again.

The paradox of rest

Ever noticed that a "relaxing" day of watching TV makes you tired and apathetic, actually even less interested in doing things than before your rest?

Ever noticed the strange satisfaction and energy you can feel after solving simple tasks at home (changing that light spot, taking out the trash, gluing or screwing that thingamajig that's been bothering you)?

It has do to with what true relaxation is, vs. the false kind that has been imprinted on us.


Disclaimer: this article is unusually unscientific - even for being me. It's all about personal observations and preferences, that may not have any bearing on you.

If you want something done, give the task to a busy man

Ask somebody with all the time in the world, and it will take exactly that long

Sitting begets sitting, and action begets action. You get more energy from doing (to a point) than from not doing


It's supposed to be a turn on too

Resting doesn't work if you think of it as only "turning off" work; you need to "turn on" non-work sides as well.

It's about re-charging by doing semi-instantaneously rewarding things. Hobbies, e.g., are often both time-consuming, costly and require concentration and effort, and, yet, they are still relaxing and rewarding and you can't wait to get off work to do some more.

Search for those kind of activities, perhaps through my lists of how to rest, how to be happy, through lateral living or little household chores to get you going, instead of defaulting to after work beer, or some sitting device and the TV or social media.


Retirement and relaxation

Some retired people just wither and die.

(that word "wither" always makes me think of the amazing libertarian sci-fi apce opera "Wĭthûr Wē" that I recommend highly. Please note though that it has nothing to do with relaxing).

-Not I

(on the other hand, I'm retarded, not retired)

It seems, either you stay active or you lose your mental and physical faculties one after the other and die way too early. 


I actually thought I'd 'just' be consuming books, blogs and podcasts all day after retirement. Finally, I would get to relax completely. "Of course" that wasn't enough, even if I came pretty close (I sleep 8 hours a night, I work out every second day, I do things on my terms, but I do them all the time).

Even if I have no intent of, or desire for, "working", I keep updating my blog, writing on my second book, and I've started a podcast in Swedish. In addition, I've got a few unlisted investments going, and I'm starting up a business angel venture. It turned out action (output) was more relaxing than exclusively inaction (input). The latter can make you anxious and edgy, like a caged animal - or apathetic. 

I think relaxing shares some of the same characteristics as short term vs. long term joy and happiness that I wrote about the other day. It's all too easy to just lean back in your sitting device of choice, doing nothing. It feels so good to relax all muscles, exhale and get a few seconds for yourself.

Actually, there's nothing wrong with that.

Take a few minutes if you want.

Use the meditation tips from an earlier article of mine. Sit comfortably (albeit ergonomically), take deep breaths. Think only of the breathing, or turn on your awareness and pay attention to everyday details that usually are just background noise to you: sounds, textures, wall cracks, colors, smells. One at a time, pick them apart.

The problem is when you turn on the TV, and that positive and active relaxation/meditation goes from 1 minute of personal time - brain time - to several hours of sitting still, watching mindless "lean back" garbage (news, political debates, game shows, celebrities, reality shows etc.), as opposed to engaging "lean in" media.


Porn and camp fires

Just as with betting, gaming, drugs and porn (I've heard), the initial kicks hi-jack your brain's reward system and make you want more of the same (without actually ever achieving quite the same level of bliss again).

rest relax sprezzaturian

The way to re-charge your body and brain is not to turn off moving or thinking; it's to re-direct action to the opposite of your work-life.

If you sit down more than 4 hours a day at work, what you need is not more sitting, you need walking, playing, stretching, using the natural range of your muscles, tendons, ligaments and joints, not to mention natural range of thinking (outside Microsoft Office). Otherwise, that range will shrink prematurely (and anything coming prematurely is a no-no in my book), making you "old".

Then it might be time for an hour of calm contemplation in front of a "camp fire" (an actual fire is probably best, but perhaps you prefer chatting on-line, watching your favorite program or something similar), but only after proper relaxation, i.e. pleasurable action.


Relaxing as a sprezzaturian

Just as with my article on everyday happiness, I'll exemplify with a personal list of how to re-charge, or "relax" if you will. Most of these suggestions are "larger" scale activities that take an hour or two - but further down you'll find some 5-minute suggestions as well

  • walking
    • a walk with a friend or your favorite podcast/music, instead of the default beer, TV couch snacking usually fills me with ideas and energy to implement them
  • reading fiction
    • it stimulates my imagination, makes me want to research, write and explain similar things for others (just remember that sitting or lying still, reading for hours on end is not good for you)
  • meditation
    • I've never meditated for more than a few minutes at a time (nevertheless, just one minute of silence and focused breathing makes wonders - or why not try a thorough, fully-aware 1-minute tongue twisting with your partner while synch-breathing at the same time?)
  • lifting weights
    • now, this might be master class level for most, especially if we are talking about weekdays, including Friday. However, if you dare try, it might change your life.
  • complex sports (tennis, wake board)
    • this typically takes planning, scheduling, commitment etc. Once that's in place it's often very rewarding and relaxing, but the recurring time slot (tennis) or amount of planning required (wake board)  just might make the activity stressing and taxing instead.
  • goofing around (swim, jump, laser dome, paint ball, climb trees, play with my dog)
    • anything that makes you laugh during or after is highly relaxing
  • watching a movie/TV
    • don't do this at home! Just kidding..., or am I? Sometimes a movie, sitting down, emulating the campfires of yore is exactly what you need. just make sure you pick the right moments. Sitting and consuming entertainment should be your last resort, not because you should be effective, but because most often you won't be re-charged afterward. You might not even enjoy it due to a feeling of skipping other obligations (Wait But Why's dark playground)
  • writing
    • highly individual, of course... writing is working for me, but shorter pieces, e.g. for my podcast is about as cathartic for me as taking out the trash and sets me on a trajectory for either just enjoying my time (WBW's happy playground) or doing more stuff
  • sauna
    • Sure, it involves some sitting down, but combining the heat with getting up regularly for cold showers, snow play or swimming, your capillaries will be shiny as new afterward, and your testosterone and HGH levels as high as a teenager's.
  • reading non-fiction
    • the right level of non-fiction can be very inspirational - just make sure you don't choose too heavy litterature
  • watching a science show or listening to a science podcast
    • I'm always bursting with creativity, joy and I'm generally energetic after listening to new scientific findings. However, if it involves sitting down you should think twice about it.
  • massage
    • 5 minutes, 25 minutes, an hour... It's good for you, you can think through your day, meditate or just be aware of your body. You're not sleeping, but you don't have to torture yourself with pure thinking either thanks to the intense bodily experience.
  • alcohol
    • With some hesitation and trepidation I add alcohol here at the bottom of the list. Sometimes it's just a waste of time (and health), but sometimes (if you've got the time and health buffer) it can be magical.
    • A forced or complacent after work beer is a time thief & detrimental to your health and can thus be doubly stressful. However, on rare occasions, skipping gym and going all in at brunch can shake things up and put everyday life in perspective.
    • If I go sober for over a month, just focusing on gym and productive work, I tend to go a bit numb but after i no limits bender and hellish hangover, junk food and media consumption I'm right as rain again; full of energy, motivation, desire to exert and prove myself . It's almost as the inverse of Tim's playgrounds, where I occasionally need to be bad to enjoy being good.
      • I call it creating a "life topology", deliberately creating some volatility, in order to appreciate just being


wait but why procrastination


FYI, of the above, I prefer walking most of all (it's scientifically proven to be one of the best ways to stimulate and rest the mind at the same time; it's also very easy to do, has an extremely low threshold, and can be done in any amounts of time)

Please note that the same activity often can be relaxing in some contexts and exhausting in others. Pay attention to when camp fire time re-charges you and when it depletes you, to when household chores are energizing vs. exhausting and so on.

Personally, I'm sometimes flabbergasted by how a usually relaxing activity can make me tired and vice versa. I often need to just give various things a little try to see what works that specific time.


Just one, redux

Don't fall for the siren songs of instant gratification when it comes to relaxing, but don't put off rest for too long either. As Tor Nörretranders explains in his must read book "The User Illusion" the interesting action is in the gray area between black and white.

My rule of thumb is to perform limited activities, that afterward will make you happy you did them.


Do the vacuuming on Friday evening right after work, e.g.

-"WTF?!", you say


I know. It may sound retarded or near impossible. I mean, how on earth is that relaxing?! That's what you want to relax from.

Nevertheless, indulge me and try just one room and you'll see what I'm talking about. You'll feel energized, relaxed and happy all weekend, including the rest of your Friday evening.

Doing it on Sunday evening can quite the contrary ruin your weekend, as well as the start of the week, making you feel haggard and behind schedule from the get go.

It doesn't have to be vacuuming of course; any little household chore will do just fine, or some other limited project (limited=whatever I write here will come out wrong... 1 minute is often enough, but most things actually take 5 minutes. However, once you're off to a start, doing "one more" is likely to carry you for up to an hour - or several if you get hooked).

My "things" are dusting, washing, loading the dishwasher, shopping, writing, mending/fixing loose screws, appliances, watering plants, mobility exercises (2 minutes for your psoas in the couch might be just what get you going) etc.

Then again, gym, sauna, massage, walking etc are more intuitively relaxing and at least more naturally associated with resting.


The main point (again)...

...is that resting doesn't work if you think of it as "turning off".

Think of it as re-charging by doing semi-instantaneously rewarding things. Hobbies, e.g., are often both time-consuming, costly and require concentration and effort, and, yet, they are still relaxing and rewarding, and you can't wait to get off work to do some more.

Make your own list of active-relax activities, perhaps through my lists of how to rest, how to be happy, through lateral living or little household chores to get you going, instead of defaulting to after work beer or some sitting device and the TV or social media.

Rest is supposed to replete you

A final word: Remember, it's supposed to be relaxing, to re-charge you, replete your energy levels, not the other way round. Try different routes, various more or less creative activities (not the couch) and pay attention to your own reactions. Perhaps you'll reach the same conclusions as I have.


Subscribe to my newsletter, if you want to make sure not to miss the rest of this series of articles on happiness, stress, sleep and rest. PS: you’ll get my retarded investment advice as well in “The Retarded Hedge Fund Manager” eBook. The eBook and newsletters are free, spam-free, easy to read, useful, and quite fun as well, I hear

The Retarded Hedge Fund Manager eBook

Taggar (blogg): 
13 september 2015

6 easy steps that add 25 years to your (investment) life span

This post takes 10 minutes to read, and tells you how to, and why, you should try intermittent fasting. And beans + saunas (not simultaneously though, please).

Do you want to live forever?

Who is John Galt?

What kind of question is that? Retarded.

However, most people actually answer that question with a 'No'

I don't.

Yes, that's right. I truly want to live forever, explore other star systems and find other life forms (or double back after a million years, and meet people who stayed back or went in another direction).


When do you want to die then?

One way to think about it is imagining a day where you are perfectly healthy and can decide whether to die right away or live another day. My guess is you'll find a reason to check out tomorrow too, just in case...

Most people instinctively associate 'forever' with being ill and frail, with no friends and nothing to do, perhaps lying in a bed in a nursing home day in and day out.

I, however, extrapolate from

  • the steam engine
  • automobile
  • punch cards
  • semiconductors
  • internet
  • and the iPhone

with a little help of

  • fission
  • fusion
  • quantum mechanics
  • super conductivity
  • gene therapy
  • artificial biology
  • longevity research
  • carbon nanotubes
  • nanotechnology etc.

to a quite different future of strong artificial general intelligence and nano medicine keeping our bodies young and cancer free at the cell or even molecular level.

That should be enough to make us live long enough, for whatever it will take in terms of technological progress to ensure indefinite lifespans.


The future is not the present

I mean, going to Mars is really just the first, very small, step on a marathon of marathons, when it comes to man's exploration of technological possibilities and the universe.

Do you think the progress during the less than 150 years it took from the era of Carnegie, Rockefeller, J.P. Morgan, Ford and Edison to the age of planetary exploration will just grind to a halt here and now?

Judging from the constantly accelerating technological advancements, I think the coming 150 years will show many orders of progress more than the last 150 years.

Peter Diamandis, Craig Venter, Elon Musk and Ray Kurzweil are but a few poster children of technological progress. In our connected, open source society, millions will interact and strengthen each other's contributions to an ever quicker advancement of the necessary longevity components.


One snag: you have to live long enough first

You won't live forever, if you don't live long enough. And that, you'll have to take care of yourself for the time being.

I know I can sound like Ray Kurzweil's mouthpiece at times, but I'm not suggesting you chomp down hundreds of untested pills each day, or live on lettuce and apple peels. I'm only telling you to nudge your behavior ever so slightly, for maximum effect with minimum effort.

That's how I always do it, in all areas of life; invest 1% to gain 50% of what's available. Here are a selection my longevity tips as they stand right now:


Tips and tricks for improved health and longevity


Eat beans (Gastropod, Nature, TED, WebMD)  more or less every day. Why not fried eggs and mixed beans for your first meal of the day (i.e., breakfast, unless you're fasting during mornings like I do)?

Super humans will serve with spinach and kale, as well as season their food with turmeric ("gurkmeja" in Swedish) and chili. Full retards will have their coffee with some cinnamon, and finish off breakfast with a bowl of berries (blueberries and blackberries, e.g.)

Add a couple of teaspoons of natural fish oil to your food intake every day (I prefer it straight from the bottle), unless you have fatty fish like mackerel or salmon for lunch or dinner.

During the dark half of the year, you should consider taking a vitamin-D supplement as well, but otherwise that's more or less it, in terms of nutritional magical tricks.

Sure, you should have a lot of cruciferous vegetables (broccoli, cauliflower, cabbage, brussels sprouts) and avoid industrially processed food (like juice) too, but let's not get completely out of hand here.

Just beans, fatty fish (oil) and vitamin-D will get you far.



Take walks and avoid sitting.

Ideally, you should never remain seated for more than an hour at a stretch. I know! Crazy, right?

Sitting slowly kills, by destroying your mobility and balance (increasing the risk of injury and even less mobility with every step), by shutting down circulation, by dulling the brain. Sitting for hours every day cuts years and years off your life span.

Walking, in contrast, stimulates the brain (thinking, reasoning and planning evolved from processing moving objects including the body itself; originally moving was thinking: the brain science podcast). Walking increases BDNF, brain plasticity and prevents degenerative brain diseases (like Alzheimers) and dementia.

Walking 30 minutes a day, where you at least start panting a bit, makes a world of difference. But feel free to walk as much as you can. It's even better with a friend (scientifically proven), barefoot, or listening to an educational podcast.

Hot saunas might not qualify as exercise, but they are highly beneficial for your health in several ways, including heart attack prevention, lowered oxidative stress, increased plasma volume and endurance and increased growth hormone.  Frequent sauna baths really are the fountain of youth.



Do a few easy mobility exercises every week.

Aim for 7 minutes a week. Yes, that's right; on average just one minute a day of more or less effortless movements is all it takes to stay physically young in your most important joints.  Mobilize in the couch when watching the news.

mobility squat The Retarded Hedge Fund Manager

Hip focus


Focus on the hips, shoulders and (upper) back. The rest is mostly show-off. I've written more extensively about mobility here, but these are the most important movements:

  • Hips: squat and couch stretch
  • Shoulders: forearms horizontally behind the lower back; expand chest with deep breaths, or lie down on your back with the arms still behind your back
  • Upper back, thoracic spine: lie on a foam roller, or rolled up big towel or two, and arch your upper (thoracic) back over the roller, thus neutralizing your computer crouch
  • Fancy moves include the pigeon stretch for your glutes, and various hamstring stretches, but they are nowhere near as important as the other three movements. Alrighty then, the quasi couch pigeon actually is mandatory every now and then.

mobility fancy The Retarded Hedge Fund Manager

Super pigeon: fancy move by me


FYI: I plan to write a comprehensive guide to useful and easy mobility exercises. In a while. Until then, you'll have to make do with the Always Be Bruce Wayne one :)

new crowdfunding company

Don't be this guy stuck crouching over his computer for hours on end. Take at least a 5-minute walk outside every second hour.


Last but not least, nowhere near least, is the recently re-popularized intermittent fasting regime.:

Intermittent fasting

There is too much to say about fasting for the scope of this blog in general, and this post in particular. There is, however, tons of research (check out this meta research if you want), and more or less all (if not all, period) of it points to strong short and long term health benefits from various fasting regimes.

Intermittent fasting means regularly restricting one's food intake for at least half a day (12 hours). Among the most popular schemes, you'll find the following:

  • 5:2 Eat very little during two days a week, and whatever you like during the other five
  • 24h Every now and then (1-2 times a week) don't eat any calories at all during 24 consecutive hours
  • 48h Not quite twice as popular as 24h fasting. Actually not even half as popular. Come to think of it, not popular at all, I'd say. Don't eat for 48h straight around every second week.
  • 4d Eat extremely limited amounts during four days straight once a month. Probably the least popular diet there is (except for the live worms only diet)
  • 16:8 This is the one I've followed for the last three years. It means eating what you need during an 8 hour feeding window, and then fasting for 16 hours, day in and day out. The regime can be tweaked between 12:12 and 20:4, e.g., depending on social situation, workouts, will power etc. In addition, since little is better than nothing, the 24-x:x method can be applied as many or few days a week as you like. Since fasting and partying is impossible, I aim for fasting 90-95% of the time, leaving a few days a month for indulging in food and drinks all day (and night) long.


The benefits of fasting

The short version

All your cells will go into maintenance and cleaning mode during the fasts, with far-reaching effects not unlike those you get from daily intake of fish oil. Do both!

Fasting prevents and postpones the onset of cancer, Alzheimer's, diabetes, the common cold, aging in general and many other annoyances and diseases. You'll look better, healthier and younger too.

In addition, intermittent fasting can be a comfortable method for losing fat while building muscle. I seem to be a natural faster and lost many pounds of fat just lying on my ass, while resting after knee surgery in 2013. Most of my muscle mass stayed on as well, but I'll spare you from more semi-nude pictures of me.

As if that wasn't enough, you'll save time from not eating so often.


The Fountain Of Youth version

16:8-fasting is easy:

Eat during 8 hours, fast during 16 hours. I prefer eating between 1 p.m. and 9 p.m., or 2 p.m. and 10 p.m. I actually more or less just skip the common breakfast, and thus avoid the temptation to eat cereal, bread and other inflammatory products. The same goes regarding the now superfluous late evening meal.

During the first few weeks, the new habit of not eating may feel odd. You'll probably feel hungry a lot as well. Don't despair, your body will soon adjust and become much more efficient at burning fat for energy, and you'll stop feeling hungry and restless.

The Holy Grail effect. You enter growth mode when feeding after your workouts, and then shredding mode some 8-12 hours into your fast.

The Fountain Of Youth effect. During fast, your cells change focus from growth to maintenance, repair and clean-up of damaged cells. The clean-up reduces the risk of cancerous mutations during DNA replication and protein synthesis. Consequently the risk of cancer, inflammation, stroke, diabetes, high cholesterol etc. is reduced. 

Your blood sugar level becomes lower and less volatile, the brain activity increases (a hungry troglodyte had better get out hunting or thinking hard about how to find food), new brain cells form more easily (increased BDNF), the risk of Alzheimer's and Parkinson falls.

The production of HGH (human growth hormone - a.k.a. the fountain of youth) rises.

Fasting makes you younger and healthier and increases your longevity

Certain studies in rats (albeit speculative) indicate more than 20 years increased life span in humans.

You'll save time and can sleep more - an activity in itself a sort of fountain of youth in several respects.

There's no reason to fear burning muscle during fast. It takes at least 4 full days of total fasting for a healthy body to turn to its muscles as a source for energy.

Serially failed 2-week dieters starve themselves for two weeks, of which the second week can burn a lot of muscle. They then overeat, thus building fat on top of their recently weakened bodies. Intermittent fasters actually do quite the opposite. During the first day of fasting (every day with 16:8), the metabolism rises (burning fat, not muscle, since fasting is not starving unless you go on for 4+ days) together with increased brain activity and and brain cell formation. An evolutionary interpretation is that the underlying cause is the drive for a hungry cave dweller to get up and out and hunt down a woolly mammoth before it's too late.

A final positive is that it's nice to be able to relax, knowing that the fear mongering from supplement producers about the risk of being catabolic is just that; retarded scare tactics.


What about binge drinking and intermittent fasting?

If you insist on thinking about your diet while partying, Martin Berkhan is pleased to spill the following advice:


Martin Berkhan


For this day, restrict your intake of dietary fat to 0.3 g/kg body weight (or as close to this figure as possible).

* Limit carbs to 1.5 g/kg body weight. Get all carbs from veggies and the tag-along carbs in some protein sources. You'll also want to limit carbohydrate-rich alcohol sources such as drinks made with fruit juices and beer. A 33 cl/12 fl oz of beer contains about 12 g carbs, while a regular Cosmopolitan is about 13 g.

* Good choices of alcohol include dry wines which are very low carb, clocking in at about 0.5-1 g per glass (4 fl oz/115ml). Sweet wines are much higher at 4-6 g per glass. Cognac, gin, rum, scotch, tequila, vodka and whiskey are all basically zero carbs. Dry wines and spirits is what you should be drinking, ideally. Take them straight or mixed with diet soda. (No need to be super-neurotic about this stuff. Drinks should be enjoyed after all. Just be aware that there are better and worse choices out there).

* Eat as much protein as you want. Yes, that's right. Ad libitum. Due to the limit on dietary fat, you need to get your protein from lean sources. Protein sources such as low fat cottage cheese, protein powder, chicken, turkey, tuna, pork and egg whites are good sources of protein this day.

* For effective fat loss, this should be limited to one evening per week. Apply the protocol and you will lose fat on a weekly basis as long as your diet is on point for the rest of the week.

Basically, the nutritional strategy I have outlined here is all about focusing on substrates that are least likely to cause net synthesis of fat during hypercaloric conditions. Alcohol and protein, your main macronutrients this day, are extremely poor precursors for de novo lipogenesis. Alcohol suppresses fat oxidation, but by depriving yourself of dietary fat during alcohol consumption, you won't be storing anything. Nor will protein cause any measurable de novo lipogenesis. High protein intake will also compensate for the weak effect of alcohol on satiety and make you less likely to blow your diet when you're drinking.

By the way, a nice bonus after a night of drinking is that it effectively rids you of water retention. You may experience the "whoosh"-effect, which I've talked about in my two-part series about water retention. That in itself can be motivating for folks who've been experiencing a plateau in their weight loss.

Apply this with good judgement and don't go out and do something stupid now. Remember, this a short-term strategy for those that want to be able to drink freely* without significantly impacting fat loss progress or causing unwanted fat gain. It's not something I encourage people to do on a daily basis, but it's one of the strategies that I apply for maintaining low body fat for myself and my clients.

* Now of course...you can always drink in moderation and make sure to not go over your calorie budget for the day. But what fun is there in that? I'd rather cheat the system with the kind metabolic mischief I've laid out above.


Summary - how to get to 200 years

To live long enough to live forever, or at least live healthier and happier for longer with the least effort:

  • Eat beans and fatty fish (or fish oil) every day (add certain leafy greens and spices for even better effect). Stock up with beans and frozen salmon or fish oil today, and replace your lunch/dinner potatoes, french fries or pasta with beans.
  • Don't sit; in particular not consecutive hours of sitting down
  • Go for brisk walks
  • Take saunas frequently. Take one today or tomorrow.
  • Mobilize your hips, shoulders and upper back (thoracic spine). Get down in a squat now for two minutes.
  • Fast! Don't eat or drink anything with energy (calories) for 12-24 hours every now and then. I fast for 16 hours every day, year in, year out. Stop eating at 9 p.m. tomorrow and don't have anything before lunch at 12 noon or 1 p.m.

Now, let's see who gets to 200 years first...

But first make sure you have subscribed to my newsletter and downloaded my 100% free eBook.

Taggar (blogg): 
24 augusti 2015

The one best cold prevention that keeps getting ignored

Just One More (drop of oil)

-or how I stopped getting colds 9 years ago, and increased my bench press by over 25% to 310 lbs


"Just one more" -That's my mantra, my "indulgence cum discipline" maxim, my reminder of just getting going, always prototyping, always improving & growing, one of the pillars of my Always Be Investing way of life.


The one thing that matters above all else is your health

Please note before reading this article that you will be exposed to a lot of semi nude pictures of yours truly, not to mention completely unabashed plugging of my affiliate link to an Omega-3 supplement outfit.


There is one thing that stands out among my self improvement and investing life hacks, in terms of bang for the buck (yes, there is actual banging, but also bucks - about one a day): Omega-3 Oil from ArcticMed.

It will make you stronger, prettier, smarter, healthier, prevent cancer, live longer and not least prevent inflammations and common colds. The reason it has all these effects is that Omega-3 oil optimizes and strengthens every single cell in the body.

But, I'm getting ahead of myself...


When did you get a cold?

Last winter? The year before that? The average person gets a cold every second year, so you're not that different. But is average enough for you, if there is a simple solution?

I had a sore throat in 2006. That's 9 years ago. And it's me in the pic below...


Omega3 oil from ArcticMed
40+ managing director on liquid oil Omega-3

Got your attention yet?


Nothing magical here, just science

I'm actually not an anomaly, I used to get 2-3 colds a year like everybody else (probably more so, due to leading a life on the edge with travelling, partying, working out etc.), but now it's been almost a decade since I last had a fever or a sore throat.

Before 2006, every time I upped my workout sessions a cold would follow. Every time I had a few too many nights out, I would get the sniffles and shivers for a week.

Yep, that's right, during 14-21 days a year I had a fever, a sore throat, felt cold and weak and missed workouts. I thought that was the way life was - at least for a finance worker (long hours, lots of wine and champagne, and then hard partying during the short vacations to wind down).

To make bad things worse, between 2000 and 2006 I was slowly getting weaker (inevitably due to old age, I thought), and even had to cut down on the number of workout sessions per week from 5 to 4 to 3 one-hour sessions, and was just about to go down to just 2 workouts per week, as I was constantly feeling over trained.

Once I started drinking Omega-3 oil, I soon gave up the idea of reducing to 2 workouts/week, and after 6 months I felt an urge to increase my load to 4 times/week instead. Now, for social reasons, I'm down at 3.5/week but 2 hours per session instead of 1h/session, meaning I'm working out more than double the amount I used to before oil.


The turning point, natural bottled Omega-3 oil supplement

Then I made three changes, instead of 100% meat, I switched to 50% fish. I started chewing probiotics, and a little later, I commenced drinking Omega-3 oil from ArcticMed (affiliate link, I don't get paid but I get reduced prices on oil, if you order enough)

All the advice on the internet touts the same remedies: vitamin-C, wash your hands, sleep, don't drink alcohol, zinc, vitamin-D, and what have you, but hardly ever a word about Omega-3 oil (maybe, just maybe a mention of capsules, which I'll show are inferior to oil)


ArcticMed logo


What does Omega-3 actually do?

To start with, you can't cure the common cold. Once the virus gets access to the cell's nano machinery in the core, it's game over and you have to ride it out. No vitamins, minerals, supplements, witchcraft or saunas will help at that point.

If you had taken Omega-3 oil regularly before, the fight against the virus infection will probably be shorter and easier, and many times the infection would never have happened at all. This is how it works:

cell membrane cellmembran omega3 

The cell membrane is like a bag with transportation holes in it, "channels". The bag is made of Omega-3 and Omega-6 molecules, among other things. The right balance between the two gives the bag just the right properties for the channels to work optimally, i.e., only letting the pre-approved materials pass in and out of the cell. A virus will find it hard to get up close to a cell at all in an Omega-3-balanced body, and even if it does, it will find it more difficult to bore a hole in the membrane and actually infect the cell once there.

All else regarding supplements is more or less noise. The Omega-3-balance really is the alpha and omega of infections, of a strong immune system, of insulin sensitivity, of healthy brain neurons etc.

If you can just get this one thing right, making the cell bags as supple and strong as possible with the right Omega-3 balance, you will have taken a giant leap for bodily (including recovery from injury, DOMS or exhaustion) and mental health. Yes, you heard me right there - it helps against Alzheimers, stroke, ADD and other neurological diseases as well.

Everything else from cinnamon to garlic and breathing techniques when moving in crowded areas etc. affect the junior part of the 80/20 ratio when it comes to preventing infections.


Note 1: Fix those cell membranes, the "bags". These guys:



Optimize your Omega-6 to Omega-3 ratio

In Europe, people typically have 10 times or more as much Omega-6 as Omega-3. In the US it's over 20 (and of course much higher for certain areas, levels of education, social groups etc). Indian cities show levels over 40 (!) while the country side is way healthier at 5x. Eskimos, however, are down at 2 or below.

Historically, just a few generations ago, the average human had just 2x as much Omega-6 as Omega-3. And that's where we find wild animals today. And coincidentally, yours truly (2.0).

ArcticMed has distilled the profile of a kind of "ideal" average person from the very best blood samples among several thousand tested persons. That ideal* person has an Omega-6 to Omega-3 ratio of 2.4.

* The average of the 5%, of 9000 tested people, with over 8% Omega-3 index, less than 3:1 in ratio between Omega-6 and Omega-3, and less than 1% trans fat 

ArcticMed has yet to find anybody having too low a 6:3 ratio or too much Omega-3 in their bodies (though I'm pretty close, since I have, e.g., 1.5x the level of DHA than even the "ideal" top 5%), but theoretically, if you have (much) more Omega-3 than Omega-6 (a ratio of less than 1) the cell "bag" might get too loose and floppy.

For simplicity, ArcticMed concludes that a ratio of between 1 and 3 is desirable, 2.0 is optimal, 2.4 is the average of the very best (the 5% of 9000 tested). Any level above 5 should be corrected by changing the diet.

Did I mention I'm at 2.0?

And, I have not had a cold in 9 years, remember? Typically, I would have suffered through 20-30 harsh colds during that interval.


It's not just colds, it's everything that involves cells. Duh!


The right Omega-3 balance makes every cell in the body work better, communicate better, protect itself better and so on.

The right balance has been associated with (partial) remedies for allergy, asthma, ADHD, ADD, obesity, diabetes, migraine, insomnia, stress related diseases, schizophrenia, lung cancer, stress, serotonin, blood pressure, body temperature, sex, appetite, learning, memory, breast cancer, menopause issues, shortening of telomeres (and thus increased longevity) and restless legs.

And, yes, you'll become smarter too, not to mention get better skin quality. 

Omega3 oil from ArcticMed
40+ managing director on Omega-3

Please note, that I'm not a medical doctor and can't be held responsible for any of the above. It's supposed to be reliable though. Check this link, e.g.


Liquid natural fish oil is so much better than capsules

Capsules are for convenience; they don't taste oil or fish and they are easy to bring on vacations. However, they contain only minuscule amounts of the active components. In many cases you would have to eat 20 capsules a day to reach the same dosage as less than one table spoon of fish oil.

In addition, capsules are sometimes "concentrated", which means important parts of the wide complex of fatty acids in fish oil has been cut out to make room for more of the two famous key components EPA and DHA. Without the entire complex of fatty acids present, actual delivery to the cells of the key components becomes much less efficient. hence you should eat even more capsules to achieve the same effect.

I like my life convenient

At 40 capsules a day, it's starting to get quite inconvenient, not to mention expensive.

It's not only the dosage per se that is an issue. There are other fish oils, apart from ArcticMed's, on the market which contain the whole FA complex and provide the same dosage as ArcticMed. However, the fatty acids oxidize easier both in the bottle and in the body without extra protection.

ArcticMed scouts Europe every year for the optimal fat soluble anti oxidant rich extra virgin olive oil to mix with its Friend Of The Sea approved fish oil from the south Atlantic to protect it against oxidization. ArcticMed's fish and olive oil mix withstands 27 hours at 70 degrees Celsius before oxidizing, whereas natural fish oil only lasts a tenth as long (3-4 hours) and the contents of the concentrated capsules less than an hour.


Flax seed oil you say? Don't get me started

In theory the ALA contents of flax seed oil can be converted to Omega-3 in the body. In practice, however, if there isn't enough Omega-3 to start with, if the balance is off, then the conversion chain is disrupted and more Omega-6 is produced instead! Or something like that, I didn't quite get all the details down on paper during the seminar.  


ArcticMed's Omega-3 oil is superior in all respects

Hence, all in all, ArcticMed's Omega-3 oil is actually both cheaper and more convenient than capsules, when focusing on actual cell delivery and end effect on the Omega-3 balance in the body. As an added bonus, the particular olive oil ArcticMed uses protects against LDL cholesterol oxidization and neurological diseases such as ALS, & MS and the high content of oleocanthal has been shown to kill cancer cells in less than an hour in lab tests.

 omega3 brain neurons    


The ArcticMed olive oil has a fascinating story itself

To make the right olive oil for use in ArcticMed's products you need among other things the right type of olive, the right elevation above sea level, the right harvest temperature (the levels and composition of of anti oxidants can change within hours), and harvest timing (he only uses olive oil from the first week of harvest every year!)​

The founder and Managing Director, Mikael Marcko, starts with screening this year's olive oils according to industry standard tests. Then he proceeds with more nuanced, and expensive, tests for the 3-4 prospects that met the basic "hygiene" levels.

He's hunting for a handful of important antioxidants (including the cancer killing oleocanthal that gives you that dry cough, burning throat feeling and tears up your eyes, and hydroxytyrosol which can prevent blood cell oxidization, in other words atherosclerosis) with documented health effects. The lengths he goes to actually make other producers and purchasers shake their heads in disbelief.

He only accepts the very best health effect and oxidization protection, even if consumers don't yet appreciate it fully. Starting this year, Mikael Marcko has offered for sale, separately, whatever surplus olive oil he can spare after mixing and bottling the fish oil. This year it's only 1100 numbered 500ml bottles of olive oil.  If you start buying regularly from ArcticMed, I guess I can forget getting any olive oil for myself in the future. 

Omega3 oil from ArcticMed
40+ managing director on Omega3


SUMMARY - Faster, Harder, Omega3 Oiler

I've dodged 2-3 colds a year for almost a decade, I've increased my workout sessions from falling toward 2/week to my current regime of 3.5/week  and they are twice as long as they used to be.

Not only can I train more than twice as much, and harder, I stopped my strength from falling, and increased my bench press from 110kg to 140kg in a few years (+27% from 240lbs to 310lbs). In my very late thirties and early forties!

I'm over 40 in all pictures in this post (42-43 in the majority), after 20+ years of high finance

sauna too  

I think you could achieve something similar, if you currently have a poor Omega-3 balance (most likely) and you choose to correct it with Omega-3 supplements (preferably with extra protection against oxidization), or lots and lots of fatty fish (mackerel, herring and salmon every day).


Coming clean: Just to be perfectly clear about my medical history the last decade, after my sore throat and six days in a row without working out in 2006, I've actually had a few small skirmishes with possible infections:

At four different occasions during the four years 2009-2012, I felt ill and had an itchy throat for 1-2 days after really heavy binge drinking and generally bad behavior during travels. In addition, I was home from work (!) during two days, January 24-25, 2013, in what probably was a cold, but it passed quickly and I didn't miss any workouts.



So what should you do now?

1. buy Omega-3 oil from ArcticMed, and start downing 10-15 ml a day if you are a big guy (200 lbs, like I am)

2. or eat lots and lots of fatty fish (150g of mackerel or salmon a dayevery day) and reduce your intake of land-living animals, in particular if they aren't certified grass fed

3. perhaps check your Omega-3 index (recommended over 8%) and Omega-6 to Omega-3 ratio to see what your starting point is. Anything above 5:1 should be corrected - with higher levels than that, your body is a bug waiting for a windshield.

4. get fish oil; if you can't get hold of ArcticMed's Omega-3 oil, get the best non concentrated natural fish oil you can find, treat it gently and keep it cold and dark and finish it quickly. And, a wild guess, perhaps mix it at home with a high quality olive oil and store it like that. In the fridge.

5. If you have Omega-3 capsules at home, stop taking 1-3 a day and start taking 15/day or more (check the label; you want to get 2000-3000 mg Omega3 a day - more if the capsules are concentrated and thus less effective). 12ml of ArcticMed's natural fish/olive oil mix gives you 2900 mg polyunsaturated fats of which 2600mg Omega3, of which 1270mg EPA, 210mg DPA and 840mg DHA, plus 2.1 mg polyphenols.

Trial and error built this 40+ year old body
OMG 6 like a beast (Omg-6 to Omg-3 ratio =2.0)


Note about my affiliation with ArcticMed

I don't get any cash money for writing this or advocating ArcticMed's products. I just like the stuff and want to share my positive experiences. I do get better prices, though, if you buy enough through my affiliate link.

Last Friday, I finally listened to a lecture by the founder, and actually took notes (!). That's why I'm writing this, to make sure I and you have a reference article in the future for why we became AM oilers.

I've heard bits and pieces of it informally, since I began taking the oil, but this is the first time in a more structured form.


My unedited notes in Swedish from the seminar (and some pics to drive the message home):

omega-3 has got my back
Omega-3 has got my back, but the squat bar not so much
Omega3Omega 3 gives you bang for the buck
Omega 3 gives you bang for the buck

omega3 I Omega3 II

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