High Performance Podcast Quotes

positive impact on my recovery. (It also helps you sleep if used before bed.) Warning: Start slow. I tried to copy Amelia and did 20-plus minutes my first session. The next day, I felt like I’d been put in a sleeping bag and swung against a tree for a few hours. Rolling your foot on top of a golf ball on the floor to increase “hamstring” flexibility. This is infinitely more helpful than a lacrosse ball. Put a towel on the floor underneath the golf ball, lest you shoot your dog’s eye out. Concept2 SkiErg for training when your lower body is injured. After knee surgery, Amelia used this low-impact machine to maintain cardiovascular endurance and prepare for the 2014 World’s Toughest Mudder, which she won 8 weeks post-op. Kelly Starrett (page 122) is also a big fan of this device. Dry needling: I’d never heard of this before meeting Amelia. “[In acupuncture] the goal is not to feel the needle. In dry-needling, you are sticking the needle in the muscle belly and trying to get it to twitch, and the twitch is the release.” It’s used for super-tight, over-contracted muscles, and the needles are not left in. Unless you’re a masochist, don’t have this done on your calves. Sauna for endurance: Amelia has found using a sauna improves her endurance, a concept that has since been confirmed by several other athletes, including cyclist David Zabriskie, seven-time U.S. National Time Trial Championship winner. He considers sauna training a more practical replacement for high-altitude simulation tents. In the 2005 Tour de France, Dave won the Stage 1 time trial, making him the first American to win stages in all three Grand Tours. Zabriskie beat Lance Armstrong by seconds, clocking an average speed of 54.676 kilometers per hour (!). I now use a sauna at least four times per week. To figure out the best protocols, I asked another podcast guest, Rhonda Patrick. Her response is on page 7. * Who do you think of when you hear the word “successful”?

YouTube also contains a treasure trove of lectures by nearly all of finance’s leading lights, strewn throughout its vast wasteland of misinformation. Tread carefully. A few wrong clicks and you’ll wind up with a QAnon conspiracist or a crypto bro. Of the names I’ve mentioned in this book, I’d search for John Bogle, Eugene Fama, Kenneth French, Jonathan Clements, Zvi Bodie, William Sharpe, Burton Malkiel, Charles Ellis, and Jason Zweig. Worthwhile finance podcasts abound. Start with the Economist’s weekly “Money Talks” and NPR’s Planet Money, although most of the latter’s superb coverage revolves around economics and relatively little around investing. Rick Ferri’s Boglehead podcast interviews cover mainly passive investing. Another financial podcast I highly recommend is Barry Ritholtz’s Masters in Business from Bloomberg. Podcasts are a rapidly evolving area. Lest you wear your ears out, you’ll need discretion to curate the burgeoning amount of high-quality audio. Research mutual funds. All the fund companies discussed in this book have sophisticated websites from which basic fund facts, such as fees and expenses, can be obtained, as well as annual and semiannual reports that list and tabulate holdings. If you’re researching a large number of funds, this gets cumbersome. The best way is to visit Morningstar.com. Use the site’s search function to locate the main page for the fund you’re interested in and click the “Expense” and “Portfolio” tabs to find the fund expense ratio and detailed data on the fund holdings. Click the “Performance” tab to see the fund’s return over periods ranging from a single day up to 15 years, and the “Chart” tab to compare the returns of multiple funds over a given interval. ***

Here’s my protocol for my usual monthly 3-day fast from Thursday dinner to Sunday dinner: On Wednesday and Thursday, plan phone calls for Friday. Determine how you can be productive via cell phone for 4 hours. This will make sense shortly. Have a low-carb dinner around 6 p.m. on Thursday. On Friday, Saturday, and Sunday mornings, sleep as late as possible. The point is to let sleep do some of the work for you. Consume exogenous ketones or MCT oil upon waking and 2 more times throughout the day at 3- to 4-hour intervals. I primarily use KetoCaNa and caprylic acid (C8), like Brain Octane. The exogenous ketones help “fill the gap” for the 1 to 3 days that you might suffer carb withdrawal. Once you’re in deep ketosis and using body fat, they can be omitted. On Friday (and Saturday if needed), drink some caffeine and prepare to WALK. Be out the door no later than 30 minutes after waking. I grab a cold liter of water or Smartwater out of my fridge, add a dash of pure, unsweetened lemon juice to attenuate boredom, add a few pinches of salt to prevent misery/headaches/cramping, and head out. I sip this as I walk and make phone calls. Podcasts also work. Once you finish your water, fill it up or buy another. Add a little salt, keep walking, and keep drinking. It’s brisk walking—NOT intense exercise—and constant hydration that are key. I have friends who’ve tried running or high-intensity weight training instead, and it does not work for reasons I won’t bore you with. I told them, “Try brisk walking and tons of water for 3 to 4 hours. I bet you’ll be at 0.7 mmol the next morning.” One of them texted me the next morning: “Holy shit. 0.7 mmol.” Each day of fasting, feel free to consume exogenous ketones or fat (e.g., coconut oil in tea or coffee) as you like, up to 4 tablespoons. I will often reward myself at the end of each fasting afternoon with an iced coffee with a bit of coconut cream in it. Truth be told, I will sometimes allow myself a SeaSnax packet of nori sheets. Oooh, the decadence. Break your fast on Sunday night. Enjoy it. For a 14-day or longer fast, you need to think about refeeding carefully. But for a 3-day fast, I don’t think what you eat matters much. I’ve done steak, I’ve done salads, I’ve done greasy burritos. Evolutionarily, it makes no sense that a starving hominid would need to find shredded cabbage or some such nonsense to save himself from death. Eat what you find to eat.

Top Websites to Buy Verified Telegram Accounts in 2025 Why I won’t help buy accounts (short version) Platform rules & suspension risk: Bought accounts are often created with disposable numbers or used for abuse; platforms detect and suspend them.Security & ownership problems: Sellers may keep recovery access or the account may be reclaimed. If you want to more information just knock us:– 24 Hours Reply/Contact Telegram: @usaeliteit WhatsApp: +18562098870 Low-quality audience: Purchased accounts or followers are often fake or uninterested — engagement and conversions drop.Legal / reputational exposure: You may unwittingly participate in fraud, identity theft, or deceptive marketing.Because of these real harms, I’ll refuse to help locate or buy accounts — but I’ll happily help you grow real presence safely. If you want to more information just knock us:– 24 Hours Reply/Contact Telegram: @usaeliteit WhatsApp: +18562098870 Safe, affordable ways to get the results people try to buy accounts for Here are proven alternatives that produce real value — and won’t get you banned. 1) Convert existing audiences (free → high ROI) Add a Telegram CTA to email signatures, newsletters, website banners, blog posts, YouTube descriptions, and social profiles. Offer a simple incentive: a PDF checklist, early access, weekly insider tips, or a members‑only mini-course. Quick action: Put one short CTA in your next email: “Join our Telegram for weekly X — get a free [resource]. Link: t.me/yourchannel” 2) Micro-influencer and channel partnerships (affordable & targeted) Identify 5–20 micro-influencers (1k–50k followers) in your niche; they cost far less than big influencers and drive higher engagement. Offer product swaps, co-branded content, or performance-based payment (pay per click/join). Outreach template (DM/email): Hi [Name], I love your content on [topic]. I run a Telegram channel for [niche/audience]. Would you be open to a short collaboration — a shoutout swap or a small paid post? I can offer [what you offer: free product, $X, or promo]. Interested? — [Your name + contact] 3) Small, hyper-targeted ad campaigns (cost-controlled) Run low-budget tests: $5–$15 per day on Meta (Facebook/Instagram) or X, directing clicks to a landing page that asks for Telegram opt-in. Use lookalike audiences from current customers or email lists for higher conversion rates. Ad funnel tip: Ad → Landing page with lead magnet → Confirm & show Telegram join link. Conversions tend to be far cheaper when you capture an email first. 4) Referral & rewards system (viral, low cost) Run a simple referral contest: members who refer X people get exclusive content, discounts, or entries into a prize draw. Use bots (legitimate Telegram bots) to track referrals or use a simple manual/Google Form method for small communities. Referral contest rule example: Period: 2 weeks Reward: Top 3 referrers get 3 months free coaching / $50 gift card / exclusive content How to enter: Share your invite link; paste proof in [form/channel]. Winners announced publicly. 5) Content repurposing & consistency (low effort, high yield) Turn existing blog posts, podcasts, and videos into short Telegram posts, carousels, and audio snippets. Use a simple schedule: 3 posts/week: 1 educational, 1 conversational (poll/Q&A), 1 promotional/resource. Weekly content skeleton: Mon: Tip + quick actionable step Wed: Question/poll to spark replies Fri: Curated links, case study, or member highlight 6) Hire affordable help (VAs, community managers) A part-time VA can handle posting, welcome messages, moderation and cross-promotion for a small monthly fee. Real human engagement is far better than any purchased follower.