Saturday, August 30, 2008

I've Moved The BookShare to

I've moved The BookShare to  An Open Mic session at Blogging Without a Blog, convinced me.  Worst case scenario, I'll move it back.  Best case scenario, I'm on a better path.   I'm sure I've made a bunch of mistakes so far, but I figure it's a great experiment and I'll learn a lot.

Sources of Insight
I've named the blog Sources of Insight for two reasons:

  • Too many folks told me that The BookShare is a lame name.
  • I want to expand the scope from just books to more sources of insight(mentors, heroes, role models, quotes, ... etc.)

You can expect that Sources of Insight will be a browsable collection of nuggets:

  • A reference library of insight and wisdom from key books along with how I've applied it.
  • A reference library of heroes, role models and mentors.
  • A reference library of insightful, inspirational, and practical quotes.
  • A reference library of lessons learned.

The Mission
The mission stays the same.  I'll continue to share nuggets of insight and action for work and life.  I'll continue to draw from the best sources I can find.  Real results for real people. 

The Vision
The world's best collection of insight for work and life.

The Approach
Basically, I model the best.  I ask the most successful people I know, what books, people or lessons changed their lives.  I test the knowledge against real-world scenarios.  I share the lessons with my mentees.  It's a continuous process of improvement.  I stand on the shoulders of giants and I draw from the wisdom of the ages.

Measures of Success
My measures of success at this point is pretty simple:

  • Users who need the blog, can find the blog.
  • Users can easily find relevant posts that help them.
  • Users can easily consume the posts.

What's Going Well
So far, users have said:

  • The name is more exciting.
  • The idea of the blog is compelling.
  • The look and feel of the theme is an improvement.
  • Posts are more readable and consumable in the new theme.
  • The pictures help.

What's Not Going Well
Here's what's not going so well:

  • The blog has no page rank.
  • The pages aren't indexed by Google.
  • I have a long process of fixing my links between posts.
  • I have lots of posts to add pictures too.
  • I don't know the template very well and I'm not familiar with all the Wordpess widgets and features.

I figure I have more blog time ahead of me than behind me, so I'm gradually fixing the issues.

See you at Sources of Insight.  Wish me luck!

Tuesday, August 19, 2008

10 Years Younger

I'm a fan of periodic experiments for finding new ways to improve your mind and body.  My latest experiment is shedding ten years of age-related damage in ten weeks based on the book, Shed 10 Years in 10 Weeks, by Dr. Julian Whitaker and Carol Colman.  Given how much heart disease, cancer, ... etc there is in today's world, it won't hurt me to put more techniques under my belt.  I told some friends and colleagues about my experiment and they wanted me to share my notes, so here it goes ...

Benefits of the Age-Loss Program
The book outlines the following potential benefits:

  • Lose a decade's worth of fat and regain ten year's worth of muscle.
  • Erase fine lines, diminish wrinkles, and restore youthful glow.
  • Boost your brain power and sharpen your memory.
  • Revitalize and enjoy your sex life.
  • Strengthen your immune system and prevent disease.
  • Recharge your spirit and regain your energy of yesteryear.

The Key to the Age-Loss Program
What I like about the book is that it's not magic.  It's based on results from research and experience with more than 15,000 patients.  It boils down to the following formula -- eat the right foods, take the right supplements, exercise regularly, and control the negative impact of stress in your life.  Dr. Whitaker does mention that the combination of supplements is especially important.

Wellness and Reversing Diseases
I really like the fact that Dr. Whitaker is focused on wellness over illness.  He specializes in modeling from the best and sharing what works.  I also like the fact that he focuses on "reversing" issues.  For example, he has books on reversing diabetes, reversing heart disease, and reversing health risks.

10 Steps of the Age-Loss Program
Here's a summary of the objectives of the ten steps, according to Dr. Whitaker and Colman.

Step Objectives
Step 1: All Systems Go
  • Jump-start the rejuvenation process
  • Recharge your batteries
  • Regain a decade’s worth of energy and endurance
Step 2: Lose a Decade Worth of Fat
  • Restore your youthful metabolism
  • Shed those extra pounds and extra years
  • Lose up to ten pounds of fat
Step3: Renew Tired, Worn-Out Skin
  • Restore youthful radiance and glow
  • Slow down and reverse aging
  • Protect against sun damage
Step 4. Regain Ten Years of Muscle
  • Develop a youthful, sleeker body
  • Restore lean body mass
  • Become stronger, slimmer, and sexier
Step 5: Boost Your Brain Power
  • Sharpen your thinking
  • Improve your powers of concentration
  • Regain your mental edge
Step 6. Revitalize Your Sex Life
  • Restore your sexual vitality
  • Enhance your sexual function and performance
  • Extend your sex life into your 60s, 70s, 80s, and beyond
Step 7: Rejuvenate While You Sleep
  • Restore youthful sleep patterns
  • Wake up feeling refreshed and renewed
  • Enjoy the extraordinary benefits of a good night’s sleep
Step 8: Recharge the Spirit
  • Enhance your feelings of joy and well-being
  • Shed the stress to shed the years
  • Awaken your senses and relax your body and mind
Step 9: Reinvigorate Your Immune System
  • Reinvigorate your immune system.
  • Build up your resistance to infection
  • Bounce back faster from colds, flu, and other common ailments
Step 10: Regain a Decade's Worth of Health By Correcting the Glitches
  • Arthritis
  • Depression
  • Diabetes
  • Gastrointestinal Disorders
  • Heart Disease
  • Osteoporosis
  • Vision Problems

Supplement Routine
Here's an example of the supplement routine, based on Dr. Whitaker's and Colman:

When Actions
  • Multi-vitamin
  • Vitamin C (500 MG)
  • Magnesium and Potassium Asporatates
  • Ginko Biloba (60 MG)
  • Omega-3 Fatty Acids
  • Alpha Lipoic Acid (250 MG)
  • BioCoQ-10 (60 MG)
  • Chromium Picolinate (200 Micrograms)
  • Multi-vitamin
  • Vitamin C (500 MG)
  • Multi-vitamin
  • Vitamin C (500 MG)
  • Magnesium and Potassium Asporatates
  • Ginko Biloba (60 MG)
  • Green drink
  • Odorless Garlic
  • Olive and Oregano Oil

Skin Routine
Here's an example of the skin routine, based on Dr. Whitaker and Colman:

When Actions
  • Clean your face and neck.
  • Apply vitamin C serum or cream.
  • Apply moisturizer.
  • Apply your sun protection.
  • Reapply your sun protection.
  • Reapply your moisturizer.
  • Sprits your face with water.
  • Always start out with a clean face and neck.
  • Apply alpha hydroxyl acid (AHA) cream or lotion (1/2 hr before applying retinol).
  • Apply your retinol cream.
  • Reapply your moisturizer.

Workout Routine
Here's an example of the workout routine based on Dr. Whitaker and Colman:

When Actions
Week 1 and 2
  • (20 minutes) Walk at a pace of 3 mph.
Week 3 and 4
  • (3 minutes) Walk at an easy pace
  • (8 minutes) Walk at a pace of 3.5 mph
  • (3 minutes) Walk at an easy pace
  • (8 minutes) Walk at a pace of 3.5 mph
  • (3 minutes) Walk at an easy pace
Week 5 and 6
  • (3 minutes) Walk at an easy pace
  • (10 minutes) Walk at a pace of 4 mph
  • (3 minutes) Walk at an easy pace
  • (10 minutes) Walk at a pace of 4 mph
  • (3 minutes) Walk at an easy pace
Week 7 and 8
  • (2 minutes) Walk at an easy pace
  • (12 minutes) Walk at a pace of 4.5 mph
  • (2 minutes) Walk at an easy pace
  • (12 minutes) Walk at a pace of 4.5 mph
  • (2 minutes) Walk at an easy pace
Week 9 and 10
  • (2 minutes) Walk at an easy pace
  • (15 minutes) Walk at a pace of 5 mph
  • (2 minutes) Walk at an easy pace
  • (15 minutes) Walk at an easy pace

Dr. Julian Whitaker's Supplement Recommendations
Here's an example of the key supplements Dr. Whitaker recommends:

  • Beta-Carotene (15,000 total)
  • Chromium Picolinate (200 Micrograms total) (2 x 100 micrograms)
  • Co-Q10 (60 MG total) (2 x 30 MG)
  • Ginkgo Biloba (120 MG total) (2 x 60 MG)
  • Lipoic Acid (50 MG total) (2 x 25 MG)
  • Omega-3 (1000 MG total) (360 MG EPA, 240 MG DHA)
  • Potassium - Magnesium apartate (1000 MG total) (2 x 500 MG)
  • Selenium (200 Micgrograms total)
  • Vitamin A (5000 IU total)
  • Vitamin C (2500 MG total) (Multi-vitamin = 1200 MG,
  • supplement = 1300 MG)
  • Vitamin E (800 MG total)

Shopping List Example
Here's an example of how the supplements mapped to products I could actually get:

  • Alpha Lipoic Acid (Solar Ray Alpha Lipoic Acid, 250 MG, 60 capsules)
  • Bio CoQ-10 (Solar Ray Bio CoQ-10, 60 MG, 60 capsules)
  • Chromium Picolinate (Trader Darwin's Chromium Picolinate -
  • 200 Micrograms, 100 tablets)
  • Ginkgo Biloba (Solar Ray, Ginkgo Biloba, 60 MG)
  • Magnesium and Potassium Asporatates (Solar Ray Magnesium and Potassium Asporatates)
  • Multi-vitamin (Super Nutrition - Iron Free, Easy Swallow Opti-Pack)
  • Omega-3 Fatty Acids (Trader Darwin's Omega-3 Fatty Acids, 1200 MG, 90 softgels)
  • Vitamin C (Solar Ray Bio-Plex, Buffered Vitamin C, 500 MG, 250 capsules)
  • Green drink (Greens to Go)
  • Odorless Garlic (Trader Darwin's Odorless Garlic)
  • Olive and Oregano Oil (Trader Darwin's Olive and Oregano Oil

Results So far
I'm only three weeks in so I don't expect miracles.  So far though I've dropped more than 10 pounds and I'm closer to my "fighting weight."  I have a lot more power hours throughout the day.  I have a spring in my step and I feel a lot more powerful.  I would expect that from any combination of the right foods, the right workout, and the right sleep.  I guess the part that's different is how quickly my nails and hair are growing and how fresh my skin is.  I think that's where the supplements are showing.

Lessons Learned
I've learned a few lessons so far that really help me:

  • Reduce friction.  Rather than depend on sheer will power, I find ways to make it easier to fall into success.  trade complexity for simplicity.  Anything I can do to simplify or reduce friction, I do.  For example, rather than run outdoors, I got a NordicTrack Elliptical so that rainy days didn't get in the way.
  • Find the fun.  I think anything long-term has to be fun.  In general, we move towards pleasure and away from pain.  For example, I originally was going to get a treadmill, but realized that I liked the idea of bounding on an Elliptical better.  I also found that I need to play my favorite songs to associate fun to the pain of the workout.
  • Take weekends off.  I doubt Dr. Whitaker would agree, but for me, it's easier for me to push during the week, if the weekend is playtime.
  •  Make it a routine.  I found that I really have to make it a routine so the less I have to think about it, the easier it is to just do it.  For example, even just scheduling time for the workout was important.  I tested in the morning and tested at night, and while the morning is easier to make a routine, I find I like it more at night.
  • Find your personal success patterns.  I experimented with a few different sleep patterns and found that if I wake up too early, I'm just no my most for the day.  I really do measure my day in power hours.  What good is having more time if you can't use it?  I finally realized that just by flipping through my past experiences, I could find success patterns that worked to draw from.
  • Turn your routines into checklists.  I find that having a simple, scannable checklists go a long way (for example, the supplement routine, skin routine, and workout routine above helped me quickly visualize what I need to do.)
  • Find what works for you.  I found the diet part of the routine a little tough to follow.  I think the principles were sound, but it's easier for me to just follow The Zone.  (see A Zone Primer.)

Additional Resources

My Related Posts

Exercising Your Body Makes You Smarter

Do you feel smarter after you workout?  It's because you have more oxygen available to your brain.  Working out also increases your sense of well-being.  In Shed 10 Years in 10 Weeks, Dr. Julian Whitaker and Colman write about how exercising makes you smarter and feel better.

Think Better and Feel Better 
Dr. Whitaker and Colman write the following:

Did you ever wonder why you feel so recharged after a good workout?  Nowhere is the body mind connection more apparent than when it comes to the effect of exercise on the brain.  Exercise increases the amount of oxygen available to the brain by making the heart stronger and able to pump more oxygenated blood.  In addition to increasing oxygen stores, exercise creates a natural high.  It stimulates the release of endorphins, neurochemicals that actually have an opiatelike effect on the brain.  People who exercise think more clearly, feel more alert and energetic, and have a markedly increased sense of well-being.

Key Take Aways
Here's my key take aways:

  • Exercising makes you think and feel better and act better.
  • You feel smarter after you workout because you have more oxygen available to your brain.
  • Endorphins released during exercise make you feel better.