Jorge Sánchez Sabaté

🚩Cada 90 minutos/semana de entrenamiento de fuerza hace que el ADN de tus células sea 4 años más joven. 📌El entrenamiento de fuerza es el mejor anti-envejecimiento que existe.

Today I turn 55. I’m the fittest, sharpest, and happiest I’ve ever been. If I’m an outlier, it’s not because I’m built different or discovered a secret formula. The truth is far less glamorous: It’s a million tiny choices, compounded over decades. Here are 55 of them: 1. Walk 15+ miles a week, even if you do other exercise. Humans are uniquely made to move slowly over long distances—it’s critical to longevity. 2. Develop a writing practice. It’s the single best way to sharpen your mind. And remember, you don’t have to be a good writer to write. Start with 10 minutes a day. 3. Swap out your toothpaste, deodorant, lotions, soap, shampoo, and other personal care products for natural versions. Here’s a rule of thumb: Don’t put anything on your skin that you couldn’t safely eat. 4. If you have a positive thought about someone, don’t keep it to yourself—share it immediately. Encouragement defies the laws of physics: When you give energy, you also receive it. 5. Wear shoes with a wide forefoot (I like Topo Athletic) and wear toe spreaders around the house (search “yoga toes” on Amazon). Spine health begins with the feet. 6. Get sunlight regularly. Moderate sun exposure (without sunscreen) is hugely important for overall health. 7. Do a 3-minute deep (“ass to grass”) squat every morning. Deep squats are often called the anti-aging exercise. It’s been said that, “It’s not that you can’t do deep squats because you’re old, it’s that you’re old because you can’t do deep squats.” 8. Explore minimalism (it’s not what you think it is). 9. Set boundaries on toxic relationships. We tend to cling to relationships past their expiration date, and it takes a bigger toll on our health than we recognize. 10. Eat real food. Not too much. Don’t eat garbage. Binge occasionally. Fast occasionally. That’s the diet. 11. Learn about FIRE. It’s a great framework for financial success. 12. Don’t take antibiotics except in emergency situations. They’re massively over-prescribed and aren’t needed in most cases. Antibiotics have done untold damage to our guts, which is where health begins. Great natural alternatives are out there. 13. Get 8 hours of quality sleep each night. To optimize sleep: —Don’t eat after 6pm —Get blackout shades and cover LEDs with black tape —No screens 2 hours before bed —Try ashwagandha (an herb) to calm the nervous system 14. Stop drinking, even in moderation. People find all sorts of ways to justify drinking, but there’s no escaping the simple fact that alcohol is a toxin and it limits your potential. 15. Travel as much as possible. Nothing expands the mind like seeing the world. And travel doesn’t have to be expensive—the best experiences happen outside of fancy resorts, when you live like a local. 16. Let go of resentment. When you forgive someone, you release the prisoner, and the prisoner isn’t them… it’s you. 17. Show up on time, every time. Poor time management limits success more than most people realize. If you struggle with punctuality, stop everything else and fix that first. 18. Spend lots of time in nature and touch the earth. Humans evolved over 300k years to live in harmony with nature, and only recently have we retreated indoors. If you don’t spend time outside, you’re fighting biology (hint: You won’t win.) 19. Stop doing dumb things. As Leo Tolstoy said, “People try to do all sorts of clever and difficult things to improve life instead of doing the simplest, easiest thing—refusing to participate in activities that make life bad.” 20. Find your happy place and (eventually) move there. Most people live where they live because... that's where they live. We are products of our environment—choose yours carefully. 21. Find a hobby and pursue mastery. You can’t have a happy life without a passionate pursuit that isn’t your vocation. Your work—even if you enjoy it—isn’t enough. 22. Avoid mainstream medicine except as a last resort. The results are in—our healthcare (or more appropriately, sick care) system is badly broken and only makes people sicker. 23. Have a mindset of abundance. There is no advantage to being a pessimist—even if you’re right, it’s a miserable way to live. In a very real way… whatever you believe, you’re right! 24. Do hard things. Choose courage over comfort. Everything you want is on the other side of fear and hard work. As Jerzy Gregorik said, “Hard choices, easy life. Easy choices, hard life.” 25. Ignore haters. Hurt people hurt people. Negative/toxic people live in a prison of their own design. Don’t join them! 26. Say no. Protect your time and energy like it’s your most precious asset… because it is. 27. Become a water snob. As an alien said on Star Trek, humans are “ugly bags of mostly water.” You are what you drink—literally! We have Mountain Valley Spring water delivered in glass 5-gallon jugs and also have whole-house water filter (Aquasana Rhino). 28. Stop drinking sodas and sugary energy drinks. After a few weeks you won’t miss them, and a few months later they’ll seem disgusting. Refined sugar causes inflammation, which is the root of most disease. 29. If you’re over 35, find a good functional/longevity medicine doctor and start tracking your hormones. Modern life is hell on the endocrine system and restoring healthy hormone levels can change your life. As we get older, we either accept a slow decline in performance or we do something about it—choose the latter! 30. Develop a morning routine and follow it faithfully. Win the morning, win the day! 31. Invest in experiences, not things. People frequently regret buying things, but rarely regret investing in great experiences (especially when shared with loved ones). Remember, there’s nothing you can buy in a mall that you’ll remember in ten years. 32. Explore spirituality. It’s arrogant and small-minded to believe there’s nothing going on in our universe that is beyond our comprehension. We know less about our universe than an ant meandering on a sidewalk understands about this planet. 33. Have a strong bias toward action—doing rather than talking. If you ask a bunch of old people about their regrets, they’ll talk about the things they *didn't* do—the shots they didn’t take—more than the things they did do (even if it went wrong). As Wayne Gretzky famously said, “You miss 100% of the shots you don’t take.” Most people don’t take enough shots. 34. Stay lean. Men in particular are obsessed with muscle mass these days, but bulk doesn’t age well. The goal is to be strong but lean. The fittest guys in their 50s and beyond aren’t meatheads, they’re lean guys who are serious about a sport. 35. Curate your inner circle carefully. Surround yourself with people you admire and who challenge you to grow. Remember, we’re the average of our 5 closest relationships. 36. Be the fittest version of yourself. Your body is your only vessel for experiencing life—so treat it as such. Fitness isn’t working out a few times a week, it’s a lifestyle. The older you get, the more time you need to devote to your health. 37. Take the time to appreciate art and beauty in all its forms. 38. Think globally, but act locally. Too many people put their energy into far-away problems they don’t understand and can’t impact, while ignoring problems right under their nose. Want to change the world? Start at home. 39. Try psychedelics. It’s one of those things everyone should do at least once, and it might be the breakthrough you’ve been looking for. 40. Limit bad habits, including unhealthy thought patterns. We all have them—practice avoidance and find substitutes. Get professional help if needed. 41. Be a lifelong learner. Your brain is just like a muscle—if you don’t feed and flex it regularly, it will atrophy. 42. Find your purpose. People with a strong sense of purpose are happier and live longer. Lack of purpose sucks energy and magnifies depression. 43. Only take advice from people who embody the traits you want to have. Talk is cheap—emulate those who have DONE it. 44. The goal is not to retire and do nothing, it’s to build a great day-to-day life that you don’t need to escape. A life of leisure is a slow death. Happiness isn’t possible without a little struggle, uncertainty, and skin in the game. 45. Have fun! Do frivolous and silly things that make you smile. As George Bernard Shaw famously said, “We don't stop playing because we grow old; we grow old because we stop playing.” 46. Whatever you want to do or achieve in life, start NOW. Don’t fall victim to “someday thinking” because someday never comes. 47. Accumulate assets—things that grow in value over time. It’s the #1 habit of rich people, and it can be done in tiny chunks. Instead of spending $100 on an impulse purchase that has no lasting value, put that money into an index fund or Bitcoin. It becomes addictive (in a good way). 48. Don’t ignore the big 3 canaries in the coal mine for health: —Low libido (and ED) —Frequent sinus & respiratory issues —Depression These usually aren’t medical conditions in themselves, they’re symptoms of an underlying problem. Find a good doc (outside of the mainstream) and figure out the root cause. 49. Have a clear vision for your future. How can you decide which direction to go if you haven’t clearly defined the destination? It sounds obvious, but 95% of people haven’t defined their “Ideal End State” in detail and in writing. (Check out my thread on this topic.) 50. Make your own decisions. We live in an era where most of what society tells us is wrong. Don’t be afraid to break from societal norms—if people say you’re crazy, it’s a sign that you’re doing something right. 51. Get hardcore about mobility exercise. As you age, it’s usually the knees, hips, and lower back that limit physical performance. 30 min a couple times a week can spare you a lifetime of pain. YouTube is a great resource. 52. Go all in on family. Get married, stay married, have kids. Burn the boats. In the end, family is all that matters. 53. Be ruthless with your time. Money comes and goes. Time only goes. Audit your calendar ruthlessly—cut the trivial, double down on the meaningful, and spend your hours like your life depends on it. (Because it does.) 54. Have a strong bias toward action. Be curious, try things, meet people—it’s how you increase your surface area for serendipity, the most powerful unseen force in our lives. 55. Reinvent yourself every decade. Over time, we slowly drift off course from our priorities, values, and true identity. Take stock and don’t be afraid to hit the reset button. Bold, calculated moves made for the right reasons almost always pay off—usually even more than you can imagine. 🎁 P.S. If you enjoyed this post, would you give me a birthday gift? Repost or comment with the item number(s) you liked best?

Our new study found training with a single set per exercise elicited appreciable gains in trained lifters, even when training was carried out several reps short of failure. Reinforces that time shouldn't be a barrier to consistent resistance training!💪pubmed.ncbi.nlm.nih.gov/40249908/

Bali in 2024 is Blade Runner 2049. My wife and I are considering moving out because of the air pollution.

Nuevo artículo sobre validez y fiabilidad de la app Photo Finish, en el cronometraje de sprints, publicado en @Sensors_MDPI . Ya podéis usarla con toda la confianza @ccafdusj @InvestigaUSJ @LAlbertoMarco @vane_bataller @SanchezSabateJ doi.org/10.3390/s24206…

@levelsio Why do you not have? Answer yourself this question and think about it… it’s more than “tax”

Tax cuts all barely change the cost of living issue which seems to be reason birth rate is dropping Give people 0% income tax rest of their life for having kids and see how many people will suddenly have kids

"De eso se trata la vida". Memento Mori, Memento Vivere. Si hoy tienes que ver algún vídeo, que sea este.

Predecir el fin de lo dominante es algo que le encanta a la gente. Todos hemos oído hablar de la muerte del SEO o del email. Últimamente la moda es decir que la IA va a acabar con Google. Primero, cuéntame qué opinas tú y luego veamos qué dice la gente y qué dicen los datos 👇

I finish a great stage of my life with this paper. It has been a pleasure to walk the Ph.D. trip with @ogonzaloskok, Eduardo Piedrafita, and the rest of the professionals who helped me all the time. Truly thank you

The only things stopping you from finishing your project: Lack of sleep and this

En un mundo lleno de commodities, como es el de la venta de software, las marcas cada vez van a ser más importantes. Cada vez es más difícil diferenciarse mediante la funcionalidad y por eso entran en juego elementos intangibles. Hablemos sobre cómo construir una marca en B2B 👇

Exercise Intensity Terminology is a bit of a mess 😵‍💫 Here is our attempt to try and summarise some of the different approaches.

Heterogeneity vs Homogeneity of an athlete group is key to understanding & interpreting research in S&C. Heterogeneity = "the quality of being diverse". A varied athlete population Homogeneity = "the state of being all of the same kind". A narrow population, similar in type Many research studies demonstrate that general strength qualities differentiate btw athletes. However, such studies often compare elite to sub-elite or include athletes of a wide developmental age range. These are heterogenuous groups. Such studies take varied groups and look for broad differences in the physical qualities btw groups. In such groups, strength (and oher qualities) are often differentiating factors. In higher level sport, competition is between athletes of v. similar physical level & at such levels there are an infinite no. of combinations of strength, elasticity, technical factors, tactical abiliities that contribute to effective performance. Keiner et al (2022) is a good illustration of this: The Influence of Maximum Squatting Strength on Jump and Sprint Performance This is a very attractive chart for S&C coaches. Speed is clearly related to back squat strength levels. But in such heterogenuous groups (13-19 yrs old) with heterogenuous physical maturity there's likely always going to be a strong correlation btw any 2 physical outcomes. Let's look at a more homogenuous group, say a single age bracket (17-19). Are you still so sure strength has a positive relationship on sprint speed? Its difficult to know how much heterogenuous sample populations tell us about performance relationships or how much of what we see is simply a reflection on the general maturation status of athletes within the sample. Extremes at either end of a dataset "stretch it" and amplify the relationship btw the variables. Large sample sizes are great in research but large heterogenuous samples make it far more likely to observe such significant (but not necessarily causative) relationships between physical qualities.

@orlandeando @Javi_Guerra_Ar @COLEFCanarias Algunos fisioterapeutas con más humildad para aceptar sus limitaciones y entender que el profsional del ejercicio, como en el resto de Europa, es fundamental.

How it can affect researchers? Will there be some moment when the IA makes a meta-analysis better than a human, for example? If it knows programming… 🤓

I can confirm that the cleaning standards in Australia are much lower than in Europe… is someone thinking the same? 🤢

It would be nice to know the average of how many products have been needed to get the good one on the indie hackers community @tdinh_me

Microsoft wins

Is @marclou sharing his knowledge about solopreneurship? 😱🙌🥳 Joining him is mandatory

@lorenatorres07 ¿Qué efecto tendrá tanta sobre estimulación sobre nuestro sistema nervioso, capacidad de concentración, memoria… ? 😅

🤯 Future around the corner