The 3 Ways of Living More Fully: Escaping the Monotony

Welcome to Effective Habits, a weekly newsletter where I share evidence-based strategies and tools to help you live a happy, healthy, and productive life.

Today at a Glance:

• Kierkegaard’s Three Ways to Live More Fully

• New Insights on Maximizing Protein Utilization for Muscle Growth

• Winner's Game vs. Loser's Game

Kierkegaard’s Three Ways to Live More Fully
Dr. Arthur C. Brooks

Lights, Camera, ...
Discovering fulfillment isn't about chasing new experiences but delving deeper into the fabric of your existence, suggests Danish Philosopher Kierkegaard's timeless wisdom. In a world where boredom can drive us to shocking lengths, Kierkegaard's philosophy advocates for an inward journey through three stages of life instead of fleeing from monotony. Starting with the aesthetic pursuit of novelty, progressing to the ethical commitment to meaningful engagement, and culminating in the religious embrace of transcendence, each stage offers a deeper, richer understanding of existence. Whether it's redefining how you approach reading, finding purpose in your career, or forging genuine connections in friendships, Kierkegaard's roadmap invites us to explore the profound within the mundane, transforming life's monotony into a path of personal evolution.

Action!

1. Explore Novel Experiences (Aesthetic Stage): Experiment with different hobbies or activities to find what excites you. For example, try out various sports, art classes, or travel destinations to discover new passions. In your career, explore different job roles or industries to broaden your experiences and interests. Similarly, in relationships, meet new people and engage in various social activities to expand your social circle and understand different perspectives.

2. Commit to Deeper Engagement (Ethical Stage): Choose one or two hobbies or activities that resonate with you the most and commit to them wholeheartedly. For instance, if you enjoy painting, enroll in advanced art courses or dedicate regular time to practice and improve your skills. In your career, focus on developing expertise in a specific field or area that aligns with your values and interests. Pursue further education or training if necessary. In relationships, invest time and effort in nurturing meaningful connections with loved ones, building trust, and fostering mutual support.

3. Seek Transcendent Meaning (Religious Stage): Reflect on the deeper purpose and significance behind your chosen hobby or career path through meditation, religion, or contemplation. For example, contemplate how your passion for painting connects you to something greater than yourself, such as expressing emotions or inspiring others. Similarly, consider how your career contributes to a higher cause or serves the greater good, whether it's through helping others, creating positive change, or embodying your core values. In relationships, reflect on the deeper meaning of your connections with others, such as shared values, mutual growth, and unconditional love.

4. Note: People tend to naturally progress through these stages throughout their life, but which stage they’re currently in and how quickly they move through them is not bound to any particular age and depends on each person’s life experience or conscious effort.

New Insights on Maximizing Protein Utilization for Muscle Growth
Dr. Peter Attia & Dr. Kathryn Birkenbach

Lights, Camera, ...
Discoveries in protein utilization for muscle growth challenge traditional beliefs, suggesting that the upper limit for optimal protein intake might be higher than previously thought. Contrary to the idea that 20-30 grams of protein per meal maximizes muscle protein synthesis (MPS), a recent study proposes that the body can utilize larger amounts of protein (100 g or higher perhaps) for an extended period, particularly with slower-absorbing proteins like casein. This suggests that the key to maximizing protein's anabolic effects lies not only in the quantity but also in the timing and type of protein consumed. While whey protein may still benefit from distributed intake, slower-absorbing proteins might allow for more substantial protein doses in fewer meals, potentially revolutionizing strategies for muscle growth and recovery.

Action!

• Aim for at least 20-30 grams of protein per meal, but don't be afraid to exceed this amount (to even 100 grams), especially with slower-absorbing proteins (e.g. casein), to potentially maximize muscle protein synthesis.

• Meeting your total daily protein target should be the focus. Distributing your protein intake throughout the day may still be advantageous, but higher single doses do not appear to be a wasted effort.

Winner's Game vs. Loser's Game
Sahil Bloom

Lights, Camera, ...
Discovering whether you're playing a Winner's Game or a Loser's Game can transform how you approach life's challenges, much like it does in tennis. In a Loser's Game, like amateur tennis, success comes from avoiding errors rather than making extraordinary plays. Conversely, in a Winner's Game, akin to the professional level, victory stems from hitting incredible shots. Knowing which game you're in and understanding that it may evolve as you progress is key. Are you rewarded for caution or for flair? Are you avoiding errors or aiming for brilliance? These questions can illuminate your path forward, both on and off the court of life.

Action!

1. Identify Your Game: Reflect on your current endeavors and determine whether you're playing a Winner's Game or a Loser's Game. Are you being compensated for avoiding mistakes or for executing beautifully?

2. Adjust Your Strategy: Tailor your approach according to the game you're playing. If it's a Winner's Game, focus on delivering exceptional performances and taking calculated risks. If it's a Loser's Game, prioritize minimizing errors and maintaining consistency.

3. Stay Adaptive: Recognize that the nature of the game may change as you progress in your endeavors or career. Be prepared to adapt your strategy accordingly, shifting from a defensive mindset to a more aggressive approach as opportunities arise.

TOOL TIP

Clocky: An alarm clock that you can snooze once but then Clocky will jump off of your nightstand, and run around beeping, determined to get you out of bed.

FUN FACT

When you lose weight, you literally breathe it out: 80% of the human fat you lose is exhaled as carbon dioxide. The oxidation of 10 kg of human fat requires 29 kg of inhaled oxygen, which produces 28 kg of CO2 and 11 kg of H2O. This process can be summarized as C55H104O6+78O2→55CO2+52H2O+energy, obviously.

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Disclaimer: The information provided in this newsletter is for informational purposes only and is not intended as medical advice. Please consult a medical professional for advice, diagnosis, or treatment. We are not liable for any risks or issues that may arise from using this information.