From my last Free Fatty Friday, it was a bittersweet one, it was a farewell to my hometown for a long time, San Francisco, California. And this week's Free Fatty Friday is my initial week, we can have impression from my new hometown, Miami, Florida. I'm going all in, fully pulled the trigger. In fact, I have my Florida driver's license, already issued registered vote here, going full Miami and full Floridian. Very excited to be part of this community that absolutely has that underdog energy, that immigrant mentality, a bunch of people from the tech community from wall street from the creator community, from Los Angeles, New York, Silicon Valley, all coming here, the crypto community, different folks from the athletic and Human Performance community, all in town, ready to build the future of our society, really envisioning what is possible. So excited to be part of this exciting, energetic, optimistic community.

Now, for this conversation this week, I want to focus on three things that have really stuck out to me as refreshing given this move. But the move was just a catalyst for some of these realizations, or an underlining or emphasis on three main topics that doesn't actually require moving to implement into your life. So I'm going to review and talk through these three concepts. And whether you're moving or not moving. Obviously, I'm fortunate to be able to move relatively quickly on the turn of a dime here. But even if you cannot move, you have obligations in your hometown, some of these principles can still be useful for you to at least shift the mindset to take the most out of your life, the year we have in front of us.

So the three concepts I want to underline is: 1. Autophagy. Usually we talk about autophagy in terms of metabolism, recycling of damaged organelles, and damaged cells, as we go through a fasting or periods of low metabolic activity and nutrition, like fasting, sugar, somebody's autophagy pathways, but how do we talk about autophagy in terms of our schedule and our productivity? That's one key topic.

Second topic want to talk about is novelty. How incorporating new stimulus, create new ideas, and oftentimes going into patterns year and year again and again and again, is likely a path towards mental aging, if not, premature mental aging, if not physical, longitudinal, time-based aging. And lastly, the serendipity of physical interaction, physical collisions that's so hard to replicate in the digital world, even though some of those tools are becoming more advanced.

So, to summarize, I want to talk about autophagy, as it relates to our life, and our schedules. I want to talk about novelty, in the sense of how we inject new stimulus to keep our minds and our attitude young and childlike. And talking about serendipity.

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So if you've been following us on the H.V.M.N. program a lot you likely have heard about fasting and autophagy so often and this is one of my favorite analogies in terms of translating autophagy’s interesting insight from a science perspective, from a biology perspective, from a physiology perspective, and translating that notion to the rest of our lives. So autophagy is a metabolic process in which during periods of low nutritional availability signal through AMPK, which is an energy sensing pathway, or mTOR, when there's low energy or low nutritional availability, the body reacts and has response saying, “Hey, we're not having an abundance of energy”, we have potentially a shortage of energy, we need to go through an emergency scavenging process to look and scour through all of the ambient organelles and cells that happen to be damaged or sub optimal, break them down, recycle them, and turn them into fresh new components for fresh new cells. And this is a very useful reason for why people like myself are encouraged and recommend incorporating some sort of intermittent fasting at some sort of schedule into your lifestyle, giving our bodies a thoughtful pause to reconsolidate, cleanup damaged organelles, and recompose them into healthy fresh cells, makes a lot of sense from a systems engineering perspective.

Now that of course makes sense from a physiology perspective. Why don't we have this concept into our lives? If you actually think about it, our schedules, our calendars, our regular meetups, or friend circles or business meetings, just accrue up meetings, accrue up obligations, accrue up chunk, that we never have a real catalyst to just delete and cut. This is like your email inbox piling up over and over and over again until there's 50,000 emails and you just cannot deal with it. Because there's never a pause to that email there's never a time to autophagy and triage everything and restart a new. So when this pandemic happened, and especially when I made the move from San Francisco to Miami, well, I was forced, physically forced to transport my body and my key possessions to a completely new city. In this forced pause was a very natural catalyst to taken autophagy lens, to my life, to my lifestyle to my calendar. And this has been across not just the calendar because I've had to obviously shift everything around, delete meetings and no longer made sense on my calendar. I gave him the time change. But that has also inspired me to think about what am I doing for my workouts. Obviously, when I was in San Francisco with all the gyms closed and tough availability to do exercises at a park in Miami, I have access to gyms, I get to now rethink the types of exercises and workouts I want to do. So I'm very excited to reincorporate barbell workouts in more heavy lifting, as opposed to just calisthenics, or just bands that had access to in my apartment or just at the park. So even from a workout perspective, it helped me rethink my patterns there. From my eating pattern, right? Like my favorite restaurants I like to Doordash or Uber Eats from or like I can walk to completely rechange. So I need to explore new grocery stores, new restaurants, and think about how I want to incorporate that. And given just that a lot of my business is still based on West Coast time. Being on East Coast time feels like such a time advantage because I'm three hours ahead of the curve. So as opposed to now being rushed to wake up and have to just jump into meetings directly. I actually have some time now to have a cup of coffee, journaling in the morning, take a breath of fresh air, get that sunlight, take a light walk, think before going to my first meetings. So I've still not figured out my exact schedule yet. But I'm really excited that I have the opportunity to re-underwrite what my morning routine could look like, given this new paradigm and new goals I want to focus on

And then lastly, given that my workflows and tooling has changed a lot, I'm just not re-underwriting relooking at all my process workflows. One thing that always wanted to do but never had a chance to actually implement was journal. And a tool that I'm experimenting with is a tool called Roam Research, no sponsorship, no nothing, just have heard great things on the internet. And it seems like a pretty cool way to take notes that are linked as a network versus a hierarchical graph. So it's a kind of an interesting, hyperlinked way to track my notes. And this seems pretty useful for my use case, because one thing that I found really interesting, and hopefully this might be interesting for you is that I want to take notes for every single meeting, and every single person I've ever met. And this was inspired by one of my advisors and one of our board members on the H.V.M.N. board is general Peter Pace, who is a former chairman of the Joint Chiefs of Staff. I remember the first time he came to our office, this is a couple years ago, now, he met every single person at our company, he shook everyone's hand, he looked everyone straight in the eye. And he remembered and reflected everyone's name to them as he went, he introduced himself. And he remembered every single person's name as he wrapped up the meeting with us in two hours later. And I thought that was so badass, so cool. And it's so commonplace that you hear all the time “Hey, I'm very bad with names.” And just seeing how deliberate thoughtful statesmen like that interaction was, inspired me to really think, hey, this is not an excuse to say, Hey, I'm just bad at remembering names. It's just a skill that I have not prioritized. It's a skill that I want to have as a part of my reputation a part of my repertoire. So having that in the back of my head, I've been very much more thoughtful about remembering people's names when I first meet them. I want to turbocharge that with technology. So I not only want to just remember everyone's name, I want to take notes, after my meetings to understand. And remember, life events are important to them. So when I meet you again, you know, two years later, I still remember your dog's name, your favorite sport, your favorite sports team. And I think that's where the thoughtfulness of wanting to do that, plus the availability of technology and tools, that's where the sweet spot of human and technological innovation really come together. So that's literally where I like to thrive. Where at HVMN I'm obsessed with human performance. But I'm not a luddite in a sense that technology has enabled me the platform to turbocharge what it means to be human. So the way I think about it is not that technology or humans antithetical, I want technology to be a service of my human goals. So I'm gonna let you know how this experiment goes. But, again, I think the takeaway point here is that, while the physical move was a physical catalyst for me to take an autophagy lens, to my schedule, and then to all of my workflows, and to all of my meetings, and then inspiring some of these new patterns, these new phenomenon, these new organelles, these new cells, you don't have to move to make this happen. You can decide, hey, I'm going to choose tomorrow as a day, I'm gonna autophagy out all the cruft that has accumulated in my life. So whether you're gonna go on a physical move that makes that transition easier, or this is inspirational or just an idea to prompt, hey, maybe I should re underwrite everything I'm doing in my life. This is a valuable takeaway, and I want to do this every single year. Again, you fast regularly, you don't just fast once and never just eat, you know, 17 snacks a day, right? fasting is a practice over a lifetime. And so is this we should look at our lifestyles, our calendars, our activities, through an autophagy lens regularly. So I think that there's something that I'll probably re-underwrite for myself, at least once a year, if not twice a year, just taking a pause, stepping back, looking at all my workflows, everything on my calendar, making sure that where I'm spending my time, my energy is actually where I want to be investing my limited time, my limited energy. So hopefully, that is helpful prompt for topic one.

Now topic two is the sense of novelty. And it's been just fun to be in a new physical environment. It’s fun to explore a new neighborhood. I'm in the Wynwood neighborhood of Miami, which is an up and coming neighborhood, north of Brickell, Midtown, right around design district. So definitely a little bit grittier than, you would say on Miami Beach, which is kind of like the Vegas Strip, plus beach party town, that's like the classic Miami image, beaches and parties. This is very, very different from that this is up and coming young neighborhood and great energy. And it's been so fun to just walk around and explore and just see new things. And that harkens back to neural patterns, and training your mind on the same stimuli. And this is one thing that I think we need to all be thoughtful of. When we do the same thing over and over and over again, it builds up skill at both of repetition, and that's repetition, builds a skill and expertise. And that vision is oftentimes great, right? Like, if you want to be an Olympic athlete, or World Champion athlete, or a physics Olympiad gold medal winner, or the best computer programmer in the world, you of course have to spend that time refining your craft. But I would argue that there is a diminishing return when you get so repetitive, that you no longer have new ideas going into your head. And that's when you start entering the same feedback loops, and you no longer have new stimuli to engender new ideas. Of course, with Internet, with mobile devices, we can get stimuli from our devices that is beyond our physical environment. But I think that because it's hard to carry that information. And because we're physical beings, by definition, there's something primal physical, literally physically being in a new environment and being stimulated by new lights, new streets, new geography, new geometries of how everything lays out. So it's a fun experiment to just kind of tickle my own brain and explore new geometries, new walking patterns. And one of the things that again, I don't necessarily feel that I'm, like crazy old. But I would say that I've done a decent amount in my life. And it's easy for me to be jaded. I've seen a lot of stuff done a lot of stuff. And it's easy to say, hey, I've seen it all. I've done it all. Like there's nothing really to see it. I've traveled, I've met important people, I've you know, done extreme challenges. I've published science papers, run businesses, very say like, hey, I have done it all. And that's where the novelty of a new city in building up a new network and a new friend. So circle from the ground up is so inspiring. I like having that underdog mentality, that immigrant mentality. I'm a new immigrant to Miami. Of course, I'm an American, go USA, number one, but I'm an immigrant to Miami to Florida. I literally got my driver's license and my Florida card on Monday to date, you know, a couple days ago. So I like that immigrant ethic, I like that, that chip on the shoulder, I like being a student. And I think that once we become jaded once we've seen it all, once. We're confident once we start getting arrogance and hubris, that's when you start dying. That's when you've peaked and are going down to your downfall. And that's what I'm scared to death to be in. I never want to be the old person who is out of touch, who thinks he knows it all, and has that hubris. I always want to be the dog, the underdog that's lean, aggressive, always have something to prove, because I think that is how progress is done. Once you know it all, there's nothing to do. There's nothing for you to prove. I think every great idea, invention, society, culture, have the chip on the shoulder. And yes, there could be that golden area where you're just collecting rent essentially on the initial contribution. But I never want to be just a rent taker, I always want to be a creator. And that's what I aspire to be. So that novelty of putting myself basically out as a new immigrant going into a new part of the world, has reinvigorated that energy. And it's like a strong physical reminder of the mindset and the doggedness that I want to imbue as a part of my personality as a part of how I do business and interact with people. So again, the physical transplantation is a helpful catalyst for this realization, but it's not required.

So my push is that if you feel complacency, if you feel in a repetitive rut, hopefully, the idea of just at least mentally trying to trigger some sort of change in your physicality, in your daily patterns, shakes you out of that stupor. And re-brings that chip on the shoulder, that immigrant ethic, that underdog ethic that I think has made America great, has made all the startups great, has made all the scientists and inventors great. I mean, everyone that in that above list had to break the mold, right? America broke the mold of the hubris of United Kingdom, Einstein had to break the mold of the hubris of Newtonian physics of people that were just kind of standing on the shoulders of Newton's 300 years ago, after his principia that really define Physics for 300 years. Let's break the mold of Apple, not inventing a mobile device, it crushed Nokia and Blackberry. Let's be that underdog, right? So I'm excited to be the underdog again, myself. And hopefully, this energy, this vibe, some of the considerations of how to put yourself in the mindset, by using the physicality change can be some inspiration or some thought patterns to help you maintain that edge, that hunger that I think drives so much progress in human society.

So wrapping up point two, let's go into point three, which is serendipity. And this is likely the thing that I miss the most, when I was in San Francisco, locked down and not be able to meet new people, I think we've adapted quite well with zoom with things like Clubhouse, all these new social platforms where you can interact and engage with people online. But we're physical beings. And there's something I think still there for me, where if I talk to you and spend time with you in person, I have much more sense of your energy, your presence as a physical animal, in your vibe, your energy your pheromones, your vibe, and people hang out my vibe. And it's so much more meaningful, right? I've met a lot of people on zoom calls over the last year, but just the amount of people that have been able to have properly socially distance outside coffees or meals with have been phenomenal. And I feel like a lot of these new friendships are going to be super impactful. Because when I think we've been so starved of meeting new people that there's absolutely that urge to get back into mixing with other people. And I feel like I'm so lucky to be able to take advantage of just that novelty again. And that opportunity to be amongst the first people, especially in Miami with spirits relatively open to mix and mingle and make new friends at the right time for everyone else is trying to make new friends. So this might just be a magical moment where once everyone is vaccinated and or hurt immunity has blasted through the entire population, and whether COVID-19 is endemic or not endemic, I think it is very clear that assuming no disasters happen, we're gonna make it, we're going to be okay, you know, human civilization is going to survive. COVID-19, very confident saying that, hopefully, as we get there, we don't lose extra lives, nor do we destroy extra businesses that do not need to be destroyed and live to not need to be lost, and years of health span do not need to be lost. So I'm not advocating for recklessness, but I want to just peek around the curve to 6-12 months out where things should be resolved, given the current data and trajectories that I've seen that there is this magic window where we're now reintroducing normality, and this is something that we all can partake in. We're all going to be going through the same transition into the rest of our lives just like all of us had to transition into quarantine lives.

Now, do everything you can to be thoughtful of how to gracefully make that transition back into normal life. Right? This is not something that any of us wanted. But now it's an in for my optimistic mindset, this is an opportunity, a catalyst for you to be thoughtful of how you want to live the rest of 2021 how you want to live the rest of your life after this cataclysmic global event. And there's really no better catalyst than something so massively painful for literally the entire world. So I'm excited to make the most out of this serendipity, as things reopen, I get to make new friends and just mingle and make new connections. And I'm so excited to announce new projects and new collaborations and new partnerships that all have honestly been cultivated, in the last couple months, as I've been going back into Miami, and just meeting so many different people from so many different walks of life that would never have met in San Francisco. So stay tuned for all of that. And I'm so excited for all of us to be able to capture this new excitement, this new momentum as things safely re-open up. So that wraps up point three serendipity and capturing this unique moment as we re-enter normality where we can actually make the most of the serendipity that will be in front of us in the coming months and years.

So in summary, the autophagy, novelty, serendipity, underwrite, re-underwrite and be thoughtful of what you've implemented in your life today. And clear the junk that doesn't serve you any longer novelty, make sure you're stimulated with the interesting new information and that physical, new geometries in which your physical body has navigate. It's a great catalyst for you to stay young stay childlike, in terms of your mind, wanting to learn and explore. And that's why I've been excited to wanting to learn Spanish, I grew up learning Spanish. Obviously, in California, a lot of Spanish speakers and grew up learning in elementary, middle and high school Spanish. So I can read, I can kind of write my speaking is probably the poorest, but I can listen, so don't talk too much shit behind my backs could probably understand it. But I'm really excited to learn Spanish and use it in order food and go out and use a new language because that's the type of new stimulus, that education just tickling the brain tickling the neurons in a new way, where I want to keep my mind fresh and young. And then lastly, serendipity. We lost a lot of serendipity as we all shut down. And now as a reopening up, and I feel lucky seeing kind of the early innings of how this might play out. There was a lot of serendipity be captured as people are reintroducing into society. So this is going to be unique time. So as your jurisdiction your neighborhood, your country, your state slowly reopens up, take advantage of the moment to make new friends new connections, make new partnerships and new collaborations because 2020s this new decade is gonna be awesome. I'm super optimistic, excited to see what we all can do together to improve our individual health, our population health, our global health, both metabolically so Coronavirus, is on the line, don't kill us so easily to culturally where we have less than fitness and more of this how do we have positive sun some attitude towards building more value for entire human population versus, unfortunately, I feel like a lot of zero sum, I got yours because if you don't, you're going to eat mine type of mentality that unfortunately, seems to be driving a lot of the discourse today. I want to be a banner of optimism of hope. I'd rather be naive and idealistic then play down to a doggy dog world. One I think that's the only way to actually make change is to create an agenda the world you want to live in. And I'm going to just have more fun being optimistic and and striking these new partnerships and new collaborations and new ideas versus trying to antagonize and attack people. Why do that? Like it's i think that that old adage that the hate that you hold really poisons yourself just as much as the poisons other person. And it's been hard. It's been hard to self actualize internalized that statement, but definitely people that have rubbed me the wrong way and or, you know, things that didn't work out my way that I'd like to. But I've grown from that. And I think that I've matured and evolved quite nicely from those setbacks from those insults.

So all in all, I want to just wrap up this note, from a note of optimism, and creating a society creating a community that we all have to live in. I'm super excited to be a part of the Miami community, excited to meet all of you soon, physically. If you're not in Miami or Florida come visit. Hopefully, we'll put on some physical events once it's possible to do so. But until then, find me online. I might @geoffreywoo at Twitter or Instagram, of course, follow our company account @hvmn. I'm wanting to do more clubhouses, which is a new audio platform discussion app that I'm doing with my colleagues at HVMN, as well as friends from the Olympic community to the boxing community. So stay tuned for all of that. Please, if you have any questions or topics you'd like for me to cover, write me at or just tweet at me directly. Until then, stay safe, stay resilient. And I'll talk to you very soon. Thanks so much!