Protocols: An Operating Manual for the Human Body
coming (finally) 2026-09-15
Saturday, June 20, 2026
Book: Protocol, An Operating Manual for the Human Body by Andrew Humberman
Saturday, June 13, 2026
Mental Fitness: book The Art of Learning
Do I Need a “Brain Gym”? - YouTube by Cal Newport
The main premise of this episode is that we need a cognitive fitness revolution to combat the "fried" state of our modern brains, similar to how we needed a physical fitness revolution in the 20th century. Cal Newport argues that just as we treat physical health with intentionality, we must do the same for our minds to resist the distractions of the digital world.
Key Tiers of Cognitive Fitness:
Moderate Intensity (0:00 - 17:26): These are foundational habits designed to build mental strength, similar to basic physical movement.
- Read every day: Like getting "steps" in, reading forces the brain to form new connections (3:30).
- Don't avoid writing: Treat the strain of drafting text as a "pull-up" for your brain rather than offloading the work to AI (4:00).
- Thinking walks: Practice self-directed, long-form thinking without the distraction of a phone (5:06).
Serious Intensity - Immersive Thinking (8:17 - 12:12): This technique involves building a "mini excursion" (1 to 4 hours) to push your brain into a higher gear using:
- A novel, thought-provoking environment (e.g., an art gallery).
- A cognitive warm-up (consuming stimulating information).
- An exercise routine (using the warmed-up brain to produce difficult output).
Point-Based System (17:26 - 21:03): To encourage consistency, Cal proposes gamifying cognitive fitness with a point system (similar to the Aerobics Points System). You would track activities like deep work, writing, or learning a craft to hit a weekly goal (e.g., 30 points).
Insane Mode Intensity (21:16 - 32:33): Cal predicts the future of the "Cognitive Fitness Industry":
- High-end thinking trainers: Professionals hired to help individuals improve their focus and decision-making (21:49).
- Non-instrumental courses: Learning difficult subjects not for career utility, but purely as a "workout" for the mind (25:05).
- Cognitive endurance testing: The potential adoption of standardized "focus" tests in schools or hiring to measure an individual's ability to sustain deep, undistracted concentration (25:52).
The video mentions Josh Waitzkin, a former chess prodigy featured in the movie Searching for Bobby Fischer, who now provides professional thinking training for individuals in high-stakes fields such as finance and athletics. (22:26 - 23:42)
With a narrative that combines heart-stopping martial arts wars and tense chess face-offs with life lessons that speak to all of us, The Art of Learning takes readers through Waitzkin’s unique journey to excellence. He explains in clear detail how a well-thought-out, principled approach to learning is what separates success from failure. Waitzkin believes that achievement, even at the championship level, is a function of a lifestyle that fuels a creative, resilient growth process.
Saturday, June 6, 2026
book: The Way of Excellence by Brad Stulberg
The Way of Excellence | Summary, Audio, Quotes@SoBrief
Key Points
1. Mastery and Meaning over Outcomes
The Progress Illusion: Achieving a goal only brings temporary happiness (the "arrival fallacy"). Real fulfillment comes from who you become during the journey. Break massive goals into smaller, controllable steps.
Biological Drive: The pursuit of excellence is rooted in our biology. It is an innate urge to thrive, align with our core values, and engage deeply with the world.
2. Commitment, Vulnerability, and Identity
Fit, Then Grit: Passion isn't immediate. Explore various interests first to find a good "fit," then apply the "grit" required to persevere through inevitable challenges.
The Identity House: Avoid making your craft your entire identity. Build an "identity house" with multiple rooms (e.g., parent, athlete, friend, professional) so you remain resilient if one area faces a setback.
3. Focus and Discipline
Beating Algorithmic Distraction: The modern attention economy fragments our focus. Rebuilding attention requires setting strict "deep-focus blocks" and physically removing distracting devices.
Action Creates Motivation: World-class performers rely on discipline, not fleeting motivation. Often, you need to use "activation energy" to start a task before you actually feel like doing it.
4. Sustainable Practices for the Long Haul
Stress + Rest = Growth: Breakthrough insights and mental resilience happen during recovery. Genuine rest means completely lowering self-control and disengaging from work through nature, light movement, social connection, and solid sleep.
Rugged Flexibility: Establish solid daily and weekly routines to automate decisions, but keep them flexible enough to adapt to life's unpredictable disruptions.
The Plateau is the Path: Progress is nonlinear. True greatness requires staying in the game for a decade or more, learning to tolerate long periods where visible progress seems to stall.
5. Mindset, Community, and Joy
Curiosity over Fear: Reframe pre-performance nerves as excitement. Approaching uncertainty with curiosity deactivates the brain's panic pathways and opens up problem-solving pathways.
Confidence from Evidence: True confidence isn't bravado; it is "self-efficacy" quietly earned by consistently showing up and working through hard things over time.
Joy and Community: Excellence is a team sport. Surrounding yourself with a supportive community provides belonging. Keeping an intrinsic love for your craft (harmonious passion) rather than chasing external rewards is the ultimate antidote to burnout.
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