3.5 billion years ago,

Mars surface was covered in liquid water,
it also had the potential for life but it didn't last.
Because not far away was a raging nuclear inferno, our SUN. ☀️
It unleashes torrents of high-energy particles known as solar wind,
so powerful and deadly it ripped through the Martian atmosphere,
tearing water molecules apart.
Bit by bit, its ocean evaporated and its water was lost to space.
Any chance of complex life gone forever…

This could have been our story too.
But somehow, on Earth, water and life have found a way to cling on.

Deep within the planet's raging molten furnace burns,
generating a powerful magnetic field
that extends from the heart of the planet 65,000 kilometers out towards the Sun.
A vital force field defending Earth from the same savage solar winds that stripped water from Mars.

Hell 🆚 Heaven

Physical health 💚

Cardiovascular system 🫀

Reality🌍: World Health Organization state that 49,315 people die globally everyday or 17.9 million lives each year due to cardiovascular diseases (CVDs).
Cardiovascular diseases are often no sign of symptom,
the first symptom could also be last, for example sudden heart attack.
However, arterial damage is very real and measurable.
For instance, a single high-fat meal included Sausage and Egg McMuffins could cripple artery function within hours of consumption. That's just after one meal but we're not eating one meal a day do we?

Artery heaven🌤️😇🌈: elastic, flexible, and smooth

Artery hell👹😈💀: inflammation, stiffened, clogging with fatty deposits, high blood pressure

Protective field🛡️ : Nitric oxide, exercise, relaxation

Damage💥: cholesterol apoB, Lp(a), homocysteine, chronic stress, sleep deprivation, smoking, trans & saturated fats, excess sodium(>3,000 mg/day) & sugars (>30 grams/day), antiseptic mouthwash & fluoride toothpaste

“Sitting is the new smoking.🪑” Findings from a 2011 study of nearly 800,000 people showed that those who reported sitting the most had a 2x increase in diabetes risk, 2x increase in cardiovascular disease risk, and a 50% increased risk of early death compared to those who spent the least time sitting.

2 reasons Why I taking this seriously:

I was fetching my grandma to dialysis for 3 years

Bruise all over her hand due to needle injection

She's on 7 medications

Rely on wheelchair

Constant migraine took her smile away

You could hear the sound of crying in the night

"There is nothing I can do about it."

That word repeated multiple time

But I don't buy it

I don't think that has anything to do with "fate"

500 years ago started the scientific revolution, humankind admits its ignorance and begins to acquire unprecedented power.

Suffering of my grandma gave me a concrete sneak peak of future

Science offer better explanation and more importantly solutions to change the "fate"

Even we have god-like technology, we still stuck at paleolithic body

What so special about homo sapiens that make us conquered the world? One of our advantage come down to one word: Adapt

• Cyanide Exposure☣️

  Some human populations have adapted to diets containing cyanide, a lethal toxin in small doses.
  For example, people in Africa and Southeast Asia who rely on cassava—a root vegetable naturally high in cyanide
  They use preparation methods (like soaking and cooking) to reduce cyanide levels
  Additionally, certain groups have genetic mutations that enhance cyanide detoxification,
  allowing them to safely consume these foods over generations.
  

• High Altitude⛰️

  Humans living in high-altitude regions, such as the Tibetans in the Himalayas and the Andeans in South America,
  demonstrate remarkable adaptability to low-oxygen environments.
  Tibetans, for instance, possess a variant of the EPAS1 gene, which improves oxygen efficiency in their blood.
  This genetic adaptation, combined with larger lung capacities and more efficient oxygen use,
  allows them to thrive at altitudes above 4,000 meters (13,000 feet),
  where others might suffer from altitude sickness or hypoxia.
  

• Holding Breath for Longer🥽

  The Bajau people, sea nomads of Southeast Asia, are an extraordinary example of breath-holding adaptation.
  They can dive for over 5 minutes—sometimes up to 10 minutes—on a single breath while hunting underwater.
  This ability stems from larger spleens, which store more oxygen-rich blood, a trait that has evolved over time.
  This biological adaptation enables them to exploit marine resources in ways most humans cannot

But adaptability come at a cost🏷️

• Muscle Loss in Astronauts or Bedridden Patients👨🏻‍🚀

  In microgravity (like space) or during prolonged inactivity (like bedrest), humans lose muscle mass rapidly.
  This happens because our bodies adapt to reduced physical demand by conserving energy,
  breaking down muscle tissue that’s no longer needed.
  For astronauts, this can mean losing up to 10 years of fitness level after just 14 days in space,
  while bedridden patients may experience similar atrophy.
  Hence born the word "USE it or LOSE it."
  "We dont stop moving because we get old, we get old because we stop moving" Dr. Peter Attia

When paleolithic can't catch up with modern life

Our Paleolithic bodies, evolved over millions of years for natural environments,
cannot keep pace with the rapid technological and environmental shifts of modern life,
creating mismatches that impact our health, well-being, and social structures.
It's not saying our body is inferior, it's just incompatible.

1. Diet and Digestion🥗

Paleolithic Society

• Food Sources: Whole, unprocessed foods like meat, fish, fruits, vegetables, and nuts, up to 100g fiber a day.

• Eating Habits: Meals required extensive chewing and digested slowly, providing steady energy and supporting a healthy gut microbiome with high fiber intake.

• Health Outcomes: Low incidence of chronic diseases due to a diet aligned with human digestion and metabolism.

Modern Society

• Food Sources: Processed foods high in refined sugars, grains, and artificial additives dominate diets.

• Eating Habits: Quick digestion of calorie-dense, low-fiber foods leads to blood sugar spikes, overeating, and poor gut health.

• Health Outcomes: Our bodies, built for slow-digesting whole foods, struggle with modern diets, contributing to obesity, diabetes, and digestive disorders.

2. Social Structure and Connection👥

Paleolithic Society

• Community Size: Small, tight-knit groups of 20-50 people, often kin-based, with constant interaction.

• Social Roles: Cooperative living where tasks like hunting and child-rearing were shared, reinforcing bonds and support networks.

• Emotional Impact: Strong sense of belonging and minimal isolation due to frequent, meaningful contact.

Modern Society

• Community Size: Smaller, often isolated units like single-person households or nuclear families, especially in cities.

• Social Roles: Individualistic focus with less reliance on group cooperation, often replaced by digital interactions.

• Emotional Impact: Increased loneliness, anxiety, and depression as our social brains miss the deep connections of communal living.

3. Physical Activity🏃🏻

Paleolithic Society

• Daily Movement: High activity levels from hunting, gathering, and building, integrated into survival.

• Exercise Type: Varied, full-body tasks like running, lifting, and climbing kept bodies strong and adaptable.

• Physical Health: Robust fitness with low rates of lifestyle-related illnesses.

Modern Society

• Daily Movement: Sedentary habits from desk jobs, cars, and screen time dominate daily life.

• Exercise Type: Limited to optional, often infrequent workouts that don’t match natural movement patterns.

• Physical Health: Inactivity leads to muscle loss, obesity, and chronic conditions our active ancestors rarely faced.

4. Sleep Patterns💤

Paleolithic Society

• Sleep Timing: Aligned with natural light cycles—sleeping at dusk, waking at dawn, possibly with naps.

• Sleep Quality: Dark, quiet environments promoted deep, restorative rest.

• Health Benefits: Supported physical recovery and mental clarity.

Modern Society

• Sleep Timing: Disrupted by artificial lights, screens, and irregular schedules, delaying or shortening sleep.

• Sleep Quality: Noise, stress, and light pollution reduce restfulness.

• Health Benefits: Sleep deprivation weakens immunity, cognition, and mood, clashing with our natural rhythms.

5. Stress and Mental Load🤯

Paleolithic Society

• Stress Sources: Short-term threats like predators or hunger, resolved quickly with rest afterward.

• Mental Demands: Focused on immediate survival tasks, free of chronic overload.

• Stress Response: Brief activation of fight-or-flight, followed by recovery.

Modern Society

• Stress Sources: Ongoing pressures from work, finances, and constant connectivity.

• Mental Demands: Overwhelmed by information and multitasking, straining focus and decision-making.

• Stress Response: Chronic stress overtaxes our systems, leading to burnout and health decline.

How eczema that's been haunting me for 10 years finally come to an end

I been trying different type of moisturizer, oils

It's just soothe the dryness, it never heals

Maybe it's because I do bboy dance or calisthenics

Friction on my hands, make sense right...?

Or it's just my genetics, I'm doomed

I have to spent extra day to get passport because they can't get my fingerprint at all

I'm afraid to touch other people because it is so...

That changes when I put on gloves when doing the housework

I knew that chemicals from dishwashing liquid are not good for my hands

but I have been underestimate it's damage

Simply put on a glove provide protection and stop the source of damages

My hands finally can heals on its own!

You reading this might thinking oh how stupid is that

but there're so many areas of our lives we unaware the source of damages

It could be a terrible relationships

Certain foods that is not suitable for you, for example people remove diary in their diet, their lives improve tremendously

Find your dishwashing liquid and your gloves

Too Late

cross section through anterior descending artery of a 22-year-old white man killed by penetrating shell fragment wound of the head.

The only doctors who truly understand cardiovascular disease are pathologists. because by the time a pathologist sees your arterial tissue, you are dead.💀

The shocking insights from people die from war show 77% of their hearts had “gross evidence”—meaning visible-to-the-eye evidence—of coronary atherosclerosis, hardening of their arteries. Some of them had vessels that were clogged off 90% or more. their average age? 22 years old

Metabolic system 🔋

Reality🌍: ATP is the universal currency of energy.
Cellular respiration typically yields 32 ATP per glucose.
But mitochondrial dysfunction, research suggests ATP production can reduce from 32 to <10 ATP per glucose,

Mitochondria heaven🌤️😇🌈:

Mitochondria hell👹😈💀: insulin resistant, visceral fat

Protective field: Autophagy,

Damage💥: Fruit juice uric acid, not harmony with your biological clock, high glucose spike food,

Sapiens🏃: Christopher McDougall on his famous TED talk Are we born to run? "Because the one advantage we have in the wilderness, it's not our fangs, our claws or our speed, the only thing we do really well is sweat."

The record for the longest run without stopping stands at 350 miles (563 km). This record was achieved by Karnazes in 2005, running over three and a half days.

Proactive🔦: DEXA scan, fasting insulin test

Life happen: vinegar

Old beliefs: Cardio is boring and waste of time

New beliefs: Vo2Max is important and I experience joy of running

Invest in your mitochondria 📈: Zone 2 & HIIT exercise, Creatine

Digestive system 🍤

Reality🌍:

Gut heaven🌤️😇🌈:

Gut hell👹😈💀: inflammation, leaky gut

Protective field🛡️ : SCFA

Damage💥: TMAO, antibiotic

Proactive🔦:

Old beliefs:

New beliefs: Eat variety of plants

Invest in your gut📈:

Mental health 🧘🏻‍♀️

Reality🌍:

Mind heaven🌤️😇🌈:

Mind hell👹😈💀:

Protective field🛡️ : relationship support

Damage💥: Stess, loneliness

Proactive🔦:

Old beliefs:

New beliefs:

Invest in your relationship📈:

Study show VO2max “when compared with the lowest performers, elite performance was associated with an 80% reduction in mortality risk”.
Maximal oxygen uptake (VO2max) most accurately measure where they put you on a mask while doing strenuous exercise,
it measure 2 things,
how much air breathe in and how much oxygen concentration coming out,
thus knowing how much your body consume oxygen.

Knowing your VO2max is good proxy for 3 things:

1. Heart and artery function🫀

2. Lung function🫁

3. Muscle and mitochondria function 💪

VO2max is not something you can cheat on with supplements,
short-term training or genetics, it is earned through long-term training.
If you don't have access to fancy equipment to test VO2max in labs like me,
there're also different type of VO2max test no equipment needed.
I'm using 12-Min run as my test, it's basically just measure how much you run with your best effort in 12 minutes,
it can be easily measure with app such as Strava

After knowing your result, you can see which categories you at with the chart below,
my first VO2max is 2.33km equivalent to 1.45mil which put me at Poor category,
yea even looking muscular does not mean your VO2max is good.

I view this as super long term thing, I'm not rushing to join any marathon soon, my best effort now is 1.62mil

Proactive🔦: apoB test, calcium score test, Lp(a) test

Old beliefs:

• leafy green is gross

• all food are the same

• heart disease's is old people disease

• breathing through nose and mouth is the same

New beliefs:

• leafy green is the most sexiest food in the world

• there're artery damaging and protective food

• heart disease bomb is already ticking after you are born

• breathing through nose not mouth produce more nitric oxide(141 nl/min/m² nasal breathing vs 68 nl/min/m² mouth breathing), studies show that humming can raise nasal nitric oxide levels by 15- to 20-fold compared to quiet exhalation.

Invest in your artery📈: scrape your tongue 👅, nitric oxide precursors food sources: Leafy Greens (Nitrates) (Thylakoids naturally boost GLP-1) Arugula is top, Beets, Nuts and Seeds (L-Arginine), Watermelon (L-Citrulline), Blueberry, Cocoa, tea (Phytonutrients), Creatine (Lower homocysteine)

Irreversible consequences + ignorance = pain in the ass

Most of the time, we don't even aware we already in a trouble and worse underestimate the damage

For example, I have no idea about myopic(nearsightedness) in childhood👓, eyeball has become elongated, it's hard to reverse.

Attachment styles are primarily formed during the first 18 months of a child's life🧒,
with the primary caregiver's interactions playing a crucial role,
for god sake I want to be secure attach but I'm avoidant attachment,
it's hard to open up and talk about feelings, typical Asian Chinese male.

My grandma is sedentary, rarely eaten any fruit & vege, pessimistic,
by the time her diseases progress, it just get into vicious cycle,
Diseases ➡️bad mood ➡️ not feeling want to exercise ➡️no appetite, eat less ➡️no energy ➡️ more sedentary ➡️ more fat accumulated ➡️ more diseases

By the time she fully realized there are serious consequences, it was too late hence the word "There is nothing I can do about it."

Awareness is first step of the process

Trouble visible to the eye are easily recognized

For example, Caribbean coral reefs have been reduced by 80%

However, most trouble started invisible.

DNA🧬

Reality🌍: Aging is our biggest global problem,
the reason is that the aging process makes diseases much more likely, such as cancer, Alzheimer's, heart disease,
and the increasing risk of infection as we get older.
Age, or how old you are, is the single biggest risk factor for contracting one of these diseases or dying from them.
If you do the math, aging is the single largest cause of death globally.
About 70% of deaths worldwide are caused by these increasing risks of diseases,
which means over 100,000 people every single day die because of aging.

Genome heaven🌤️😇🌈:

Genome hell👹😈💀: mutations

Protective field: Sirtuins

Damage💥: cellular senescence

Proactive🔦:

Old beliefs:

New beliefs:

Invest in your Genome 📈:

Why common sense is not common?

Value equation

This equation made me understand why grandma and most people are reluctant to do what most people think is healthy,
namely exercise, eat healthy foods.
More importantly, why we chasing after the latest drugs like Ozempic GLP-1 and bariatric surgery?

Example in this case your dream outcome is losing weight and become thin, the value of the solution increase by ⬇️time delay and ⬇️effort & sacrifice, and your own perceived likelihood of achievement.

Imagine a pod that can transform your body into your dream outcome,
it instantly makes you perfect body shape with 0 time delay, 0 efforts required, 0 side effects, no doubt it will worth billions💸🤑💰, Captain America transformation anyone?

Let's look at common sense

Exercise

You're sweating and tired🥵,
your muscle sore😫,
and you not see the results you want after your workout,
⬆️effort and sacrifice is through the roof,
⬆️time delay,
⬇️perceived likelihood of achievement,
so it must be low value,
you brain goes "Oh this sucks! Don't try to do this again! "

Healthy meals

You're want to eat carrot, leafy greens, sweet potato while surrounded with chips, doughnut, pizza, fried chicken, and you go "Mehh... leave lose weight part to tomorrow, what's the big deal? Life is short, let's enjoy it now."

Sleep

You know sleep affect your next day
but sh*t this show is so exciting just one more episode,
oh come on just one more round of battle royale,
it's still early what else on my social media feeds,
oh boy it feels good to be high and drunk.

Daily dose of struggling is good sign of growing, too much will crush you, too little is comfortable, pick the right dose for sustainable growth.

Too much

In September 2017, a category 5 hurricane descended upon Puerto Rico🌪️.
Magaly Rodriguez lived with her two daughter,
the house is flooded with water and hurricane swipe up roof,
she experience a phenomenon known as the amygdala hijack,
extreme stress leave her paralyzed and powerless when her daughter needed her support the most.

Propping an atomic bomb with a screwdriver,
one mistake, blue flash of light, expose to too much radiation DNA are beyond repairing,
you're dead. (True story!) A job only suitable for Deadpool?

Too comfortable

In Europe, when the early Romans emerged as challengers,
they exhibited characteristics typical of a dynamic civilization: a strong martial ethos,
relatively underdeveloped cultural sophistication, and smooth internal class mobility.
However, as they began to settle extensively in major cities and gradually evolved into Romans
who reveled in luxurious activities and the pleasures of life,
Rome transitioned from a dynamic to a static civilization.
At this point, the semi-nomadic Germanic tribes from the north,
representing a less advanced civilization, began to rise.
These tribes lived a long-standing lifestyle of hunting and pastoralism,
with the entire population trained for war,
embodying the same dynamic civilization traits that Rome once had.
They engaged in a prolonged civilizational standoff with the now static Roman Empire.
After centuries of attrition,
they finally seized the opportunity when the Roman Empire collapsed internally and conquered it decisively.

"Evil doesn't sleep. It waits.
And in the moment of our complacency,
it BLINDS us." The Lord of the Rings: The Rings of Power

Formula of sustainable growth

Here are examples for 3 contexts:

Training Muscle:

• Comfortable (Low Stress): Lifting very light weights with no challenge—muscles don’t grow due to lack of stimulus.

• Medium (Optimal Stress): Lifting weights that are challenging but manageable, leading to muscle growth through progressive overload.

• Too Much (High Stress): Lifting excessively heavy weights, risking injury or burnout, which hinders progress.

Flow State:

• Comfortable (Low Stress): Doing a task that’s too easy, like doodling aimlessly—you’re bored and not fully engaged.

• Medium (Optimal Stress): Working on a challenging project that matches your skill level, leading to a flow state where you’re fully immersed.

• Too Much (High Stress): Tackling an overly difficult task, like solving advanced calculus without preparation, causing frustration and disengagement.

Yerkes-Dodson Law:

• Comfortable (Low Stress): Studying for an exam with no urgency—you might procrastinate and retain little.

• Medium (Optimal Stress): Preparing for an exam with a deadline that motivates focus, leading to peak performance and retention.

• Too Much (High Stress): Cramming for an exam with extreme anxiety, causing mental overload and poor recall during the test.

Experimental mindset

Escapist (Low Ambition, High Curiosity)

-Retail therapy, binge watching, dream planning.

Cynic (Low Ambition, Low Curiosity)

-Doomscrolling, passing up opportunities, poking fun at earnest people.

Perfectionist (High Ambition, Low Curiosity)

-Self-coercion, information hoarding, toxic productivity.

Experimental (High Ambition, High Curiosity)

I will [action] for [duration].

My past experiments:

• I will eat 28 eggs/day for a week (2018)

• I will sleep at 10pm for a week (2018)

• I will try whole food plant based diet for 2 weeks (2020)

• I will run 10km everyday for 100 days (2024)

On going experiments:

• I will eat yogurt for a week

• I will run 5km each at sunrise and sunset

• I will wash my face at 4pm

When to Give up

Even there is clearly benefits for whole food plant-based diet,
when I first started at 2020, it went well at first few weeks,
best bowel movement of my life ever,
but everything took a turn as my gastrointestinal problems surface at 2022,
constant bloating constipation diarrhea,
I even went to colonoscopy,
doctors are confused how I got here at this age and even more confused when they know about my fiber intake.
My point is, it is ok to give up, I cut down legumes and whole grains intakes for now.
I quit running 10km after 30 days, my legs are injured,
harms are outweigh the benefits.

I regret not giving up games soon,
after 3 years of grinding, I did eventually sold 3 NFT accounts,
but it's "Play stupid games, win stupid prizes."
I was so obsessed that I even set alarm to disturb my sleep,
made myself in constant anxiety state,
pursue next quests next lv next items,
think about what area of your life you regret not giving up soon,
maybe it's a relationship, career, sport, social media, investment,
it's a hard decision to make,
we human has a loss aversion,
but give up sometimes is the best decision you can make.

Trying new things

For the first time, I turn to diary specifically yogurt,
I was believed that diary raises IGF-1 and it cause cancer,
that makes me keep avoiding it,
I come up with a hypothesis,
probiotic in yogurt feed on lactose,
so there is not much lactose floating around,
what if the benefits outweigh the risks in my current situation,
maybe I could really use the help of probiotic to make my gut microbiome healthier,
only one way to find out,
turns out it really help with constipation.

Enjoy the process

"Patience... this is a journey, not every step we take will be forward." The Lord of the Rings: The Rings of Power
The view of a mountain top is beautiful
only because you took the EFFORT to climb it.

Immune system

Reality🌍:

Mind heaven🌤️😇🌈:

Mind hell👹😈💀:

Protective field🛡️ : one study show people who flipped to cold for the last 30 seconds of their daily shower, ended up taking almost 30% fewer sick days.

Damage💥:

Proactive🔦:

Old beliefs:

New beliefs:

Invest in your relationship📈:

Jackpot!

No Pain Still Gain

Bounce Materials

After watching blue zones documentary,
my biggest take away is not what diet you should eat, what habit, what religion,
the biggest predictor whether you live to 100 is where you live, in another word your environment.

"People decide frivolously which city to live in and that's going to decide

• who your friends are

• jobs opportunity

• weather

• food supply

• air quality

• quality of life

It's such an important decision but people spend so little time thinking it through" Naval Ravikant

What's the easiest way to exercise?

Answer: You don't even know you are exercise while you are exercising!

In Sardinia, Italian researcher Dr. Gianni Pes found out one of the biggest predictor of longevity was how steep your village is.
Careful, you might get an orgasm next time you see a stairs.

Value

Warren Buffet's core value is long-term investments

Elon Musk's core value is first principle

Gary Vaynerchuk's core value is don't give a fuck about other's people opinions

Jensen Huang's core value is parallel computing

Bryan Johnson's core value is don't die

Steven Bartlett's core value is long form deep conversation podcast

We can hold multiple values, it acts as principles, guidance, it shape your beliefs and stories, everyone can have different values.

Ok... technically it's still pain but not on us, it's on plants.

There is a reason plants can lounge about in the sun all day long without getting sunburned☀️.
Plants create antioxidants to defend their own structures against free radicals in the firestorm of photosynthesis.

We human can exploit the antioxidants by... Yes mate! Eat the plant!🍉

We been exploiting that for so long we evolved without producing Vitamin C unlike other animals,
we could actually die from scurvy, a disease of vitamin C deficiency.

Pain + Reflection = Progress

Acne, the ultimate golden headband my body made me

Acne cause shame(it is visible and right on your face) and pain(Inflammation going on here)

well If you would view it in another way, it could be a blessing😇

most young people wouldn't give a damn about health because there's no urgency no painpoint

I done experiments and test hypothesis, maybe it's sleep causing acne so I slept at 9pm, acne still pop out🙄

maybe it's stress, bloating, cocoa, sunflower seeds, frequency of washing face?

this pain nudge me for healthier options,
meaning if the clock go past 12pm you still not asleep, I'm gonna punish you with acne

if you eat lots of fried foods, here's 3 big pimples for ya!

Celebrate Failure

"The way to find the correct answer before everybody else
is to increase your rate of experimentation.
We have a full-time failure and experimentation team
so that we can fail faster because
failure is feedback, feedback is knowledge and knowledge is power.
So our rate of failure will correlate to our rate of success.
This is the experimenter of the week trophy.
This trophy every week goes to the person that has failed the most,
conducted the most experiments, tried the most things." Steven Bartlett

Base

Main difference between "base" and "bounce material" is control.
You can't control other people to join your exercise, but you can choose to exercise.

You can't control food system, but you can choose what you eat.

You can't control what other people say, but you can choose how to react.

You can't control algorithm on social media, but you can choose what content to watch.

2020 is a tough year for everyone,
I stayed at home and on track to lose all my friends,
I was pushed on the edge of depression cliff,
it is the strong base that act as a rope holding me back,
I built habit with sleep, exercise, I quit social media except Youtube.

Base is your lifeforce

Seasons of life

Spring: The Season of Planting and Opportunity

Summer: The Season of Nurturing and Hard Work

Fall: The Season of Harvest and Results

Winter: The Season of Reflection and Renewal

Quotes by Jim Rohn on Seasons

• You cannot change the seasons, that's impossible.
  You can't rearrange the seasons.
  You cannot say, "Well, I'll take five harvest times, no winters, a few springs, and a summer or two."
  You can't rearrange them. The seasons are going to come however they come, and you cannot change that.
  So, you cannot change the seasons, but make this note: you can change yourself.
  Goose can only fly south in the winter. And why does the goose have to fly south in the winter?
  Because he's a goose. He can't fly any other direction.
  But that's not true with human beings. Human beings can go north, south, east, or west.
  Human beings can live one way for 5 years and then tear up that script and live a totally different way the next 5 years.
  Humans can do that. I'm asking you to utilize your power as a human being and change your life to whatever degree you want it changed.
  
  

• Winters don't last forever.
  Yes, the tyranny of the Nazis lasted for about 5 years, but it was soon over.
  Yes, the tyranny of Communism lasted for 75 years, but finally that long winter passed.
  
  

• Take advantage of the spring.
  Just because spring comes, there's no sign you're going to look good in the harvest.
  You must do something with it. You must seize that moment.
  It is true that the dark time doesn't last forever, but here's what you've got to also understand: spring doesn't last forever.
  In space language, we call it a window of opportunity.
  
  

• Learn how to nourish and protect your crops all summer.
  Sure enough, as soon as you planted your garden in the spring, the busy bugs and the noxious weeds are out to take it.
  Every garden will be invaded. Not to think so is naive.
  Learn how to reap in the fall without complaint.
  Take full responsibility for what happens to you.
  It's one of the highest forms of human maturity, accepting full responsibility.
  Learn to reap in the fall without apology.
  Without apology if you've done well, without complaint if you haven't. That's maturity.
  I used to blame the government. I blamed taxes.
  Look what you got left after they take everything.
  I blamed the prices. That's why I had no money.
  
  

• The power of the harvest is unparalleled.
  In due season, you will reap, but here's what you must do: you must plant in the spring, take care of it in the summer, and then you will be able to reap the harvest in the fall.
  And here's what you can get: a lot more than what you planted.
  That's why the harvest is powerful.
  One of the reasons the harvest is so exciting is because you get more than what you planted.
  If you plant some corn, you don't get back just one kernel; it multiplies.

3 aspects of reality, pain, uncertainty, and constant work, nobody are getting away with it.

Instead of running away from it, we stand at a better position if we embrace and tackle it.

"One of the best ways to protect myself from the ravages of stress is to confront it head on." Limitless with Chris Hemsworth

No pain no gain can apply to lot of scenarios,

• Muscle fibers need damage to activate repair then come back stronger

• Nervous systems responding to extreme stress can be trained so that amygdala not fall into panic mode

• Fasting (not eating food) constant feeling of hungry