Don't ask what you can add; ask what which can subtract. Recovery is mostly about doing less, not about doing more.

The psychological vectors are real big in recovery and actually impact sport performance and body composition. If you're chronically stressed, if you're chronically pissed, if you've got a girlfriend you fight with all the time, it will make you less lean and less jacked. It will make you worse at your sport than you could have been.

It's best to understand recovery by analogy to that of maintenance of a machine. But it's not an analogy; I would call it a homology. It's actually the same thing. Humans are machines, period there's no analogy there.

You have the situation where you have recovery, which is the reinstatement of that baseline normal state that's ready to perform. And then you have fatigue, which is the disruption of that state. But where is that disruption coming from? The obvious answer is training, physical exertion, but it's not the only answer.

The third thing is the real big head fuck: Psychological vectors absolutely affect fatigue at the physical level.

Having a decent amount of muscle has secondary health effects for the rest of your system. Muscle is a glucose consumer, and it keeps your blood glucose chronically lower than if you didn't have plenty of muscle—and excessive chronic high blood glucose is a surefire way to just croak fucking early. That's it.

If you're doing a lot fewer than five or six thousand steps per day all the time, and you don't get a lot of physical activity otherwise, you could be living longer if you did more physical activity in most cases.

The best way to know if it's time to start grinding again? You start getting itchy for the shit again. Not compulsively, like you want it again; you want some stress. You feel like a lazy asshole, and you're way beyond relaxed. If you haven't even gotten relaxed yet, you need more vacation.

In 2024, if someone's selling you longevity supplements, they could be on to something and there could be some valuable stuff people have in the formulations that actually works but nothing that we can be ultra super sure about.

It turns out that daily physical activity, contributes substantially to fatigue. And if it doesn't contribute to fatigue, as in raising it, it prevents the fatigue from otherwise, having been lowered much further by the other things you do in the day that recover, you: eat food, sleep, so on and so forth...

In the developing world, environment has really big effects on longevity. Still one of the top killers, straight up, all around the world is indoor air quality.

Generally a moderate to high amount of physical activity has a good combination of promoting the longest lifespan and the longest healthspan.

It's difficult to reduce both your longevity, how long you live, your lifespan, and wildly increase your morbidity in a more dependable way than being severely overweight.

If you weigh 400 pounds, and you trot out the genetics bullshit to me of why you haven't lost weigh... You can really do unbelievable damage and shorten your life substantially. It kind of doesn't matter where your genetics are at that point.

People who are passionately engaged in one or multiple sequential or overlapping lifetime pursuits seem to outlive most other people.

Family, friends, community involvement are very tightly correlated with your longevity.