learnt.

Notes of random things I learned at the end of 2017/beginning of 2018

Learning 2017

• sleep/relax: breathe in through nose 4 seconds, hold breath 7 seconds, breathe out 8 seconds, repeat.
• massage: traps, back circles, knead with both thumbs one shoulder, pressure points up&inward, both thumbs up neck, 
• vball:
• don’t overextend shoulder, open up, elbow high, snap & pike;
• stretch before & after vball;
• block by trying to grab the shoulder
• communicating - learned from vox’s climate change video
• 1. compelling science and data unfortunately does not work for people who won’t fully grasp it - it has to be persuasive IN THAT PERSON’S VOCABULARY
• 2. sometimes you have to change the speaker of the speech to bring more listeners
• 3. For things that need to change, model the change yourself then start movements/let popularity bring momentum
• 4. Need to research climate change - but the idea that it’s too late is no longer viable - we can slow down the process and allow more time for research to save the planet (e.g. huge shift to electric cars and shifting battery production to be more environmentally friendly)
• 5. I’m very interested in stuff like this because it’s bigger picture, but it’s already being taken care of
• global warming
• ozone layer could be healed by 2050
• evidence: https://climate.nasa.gov/evidence/
• fraud side: dan pena - essentially that our CO2 levels don’t make much of a difference compared to the changes caused by cosmos - WRONG - see link above.
• PERSUASION
• people respond most to competition (20% dec in energy via competition, compared to 8-9% with doom/gloom/harm/cancer/environmental impact awareness, 0% with money (most likely due to low cost of electricity))
• people are more willing with a reason (20% printer line without a reason, 93% with a redundant reason “because i want to make copies”)
• abstract expressionism (put your emotion onto a canvas) vs. minimalism (be completely removed from the artwork)
• added induced pluripotent human stem cell to pig embryo - survived and started to specialize - exp stopped @ 28 days
• made biosynthetic organism with ATGC and XY in genetic code.
• protein called ‘tzap’ was identified which determines length of telomeres;
• red chili peppers - 13% reduction in mortality from heart disease and stroke
• metallic hydrogen - theorized 1935, made in lab 2017. currently being very slowly released from between two diamonds at a pressure greater than that of the inner most core of the Earth. We will see if it can exist at room temperature.
• Marriage advice from _: talk to your wife about any hurt/problem ESPECIALLY before another female because you open the door to confide in an unhealthy way to someone other than spouse
• DRUMS
• increase speed drums: 4 snare, floor tom, hi-hat, rack tom; triplets: 1 rack tom, la li floor tom
• better fills: RLK-RLK-RL-X (e.g. rack hi-hat kick, snare snare kick, tom tom bang)
• JAZZ PIANO
• chordal tones + whole steps method for jazz scales 70% of the time;
• So sometimes I'll play the blues scale over minor 7 chords. So over Cm7 I'll sometimes play C Eb F Gb G Bb (which isn't derived from this chordal tone + whole-step method).
• And other times, I'll change things up over V7 chords - since V7 chords are the best place usually to use exotic scales. So over C7 I'll often play the altered scale (C Db Eb E Gb Ab Bb)......and occasionally I'll play the diminished scale, or whole-tone scale.
• Cmaj7s with major scales or lydian (#4); Cm7 with dorian (b3 nat6 b7); Cdom7 or C7 with random scales like lydian-dominant (#4 b7), altered (flat everything), diminished (flat 2,3,4,5 double flat 6,7), Cmin7b5 with half-diminished
• PRACTICE: scales over ii-V-I (Dm7, Gdom7, Cmaj7); (Ebmaj7, Bbmin7, Eb7, Abmaj7)
• R Hand dexterity drills: Fmaj7 dropdown progression, R hand with Eb’s, 6ths, cascades, else.
• chord progressions: 
• ii V I
• I vi ii Vdom7
• iii ii V I
• I V IV iv I
• i i/bVII bII7#11 VM13
• blues scale: 1 - b3 - 4 - b5 - 5 - b7 - 1.
• GOSPEL TRANSITIONS
• diminished chords: (b3 b5)
• to resolve to the minor third half-step above
• to transition into a 6m: 7dim 37, 6m
• augmented chords: (#5)
• to resolve to the minor of whatever that augmented 5th leads to
• altered V chords: (flat everything - 1 b4  b7 
• in the following e.g. 2m9, 5altered, 16/9
• Gm9 = LH: G D F, RH: Bb D A
• C altered = LH: C E, RH: Bb Eb Ab
• F6/9 = LH: F F, RH: A C D G
• flat9 into a minor
• 6b9 into a 2m
• phat
• LH takes the bass 1, 5 and 7; RH 3 5 9 and up
• INVESTING (Warren Buffet) & James Altucher
• He says, “If you think a company will be around 20 years from now then it is probably a good buy right now.”
  I would add to that, based on what Warren does. It seems to me he has five criteria:
  1. A company will be around 20 years from now
  2. At some point, company’s management has demonstrated in some way that they are honest, good people. If you can get to know management even better
  3. The company’s stock has crashed for some reason (think American Express in early 60s, which he loaded up on. Or Washington Post in the early 70s. Or Coca-Cola in the early 80s).
  4. The company’s name is a strong brand: American Express, Coke, Disney, etc
  5. Demographics play a strong role. Especially if you can get into a rising demographic through the backdoor. I explain exactly how here.
  *Use the criteria I describe above, pick 20 companies and invest.
• With the money that you get, don’t save - just try to make more money.
• “IDEA MACHINE” - James Altucher
• write down 10-20 bad ideas a day. Or good ideas. It doesn’t matter. After exercising my idea muscle for six months, I felt like an idea machine. It was like a super power that just wouldn’t stop.
• “those of us who are crazy enough to think we will change the world are the only ones that stand a chance at doing so”
• posture exercises
• head forward
• stretch backward and sides 30s each
• slouching/kyphosis
• hang
• wall angels with tuck chin
• anterior pelvic tilt
• lunge stretch 1min
• bird-dog
• “Not too narrow” - Adjusting perspective
• actively remember that this “bad day” is only the work-part of the day, and that after work is good, and night-time sleep is good - so in general, it’s a “good day, with some bad time at work”
• divorce
• the word adultery in the verse is ‘porneo’, which translates to ‘marital unfaithfulness’ = breaking the = ’treating something as an object’
• shammai (marital unfaithfulness = breaking kotubah in an unrepentant way - 1on1 then another then spiritual leader -> obtain a ‘get’/cerificate of divorce) vs. hillel
• marrying a divorced woman is adultery = referring to deut 25 explaining that you cannot remarry someone you had already divorced
• “I’m going to prepare a place for you, i do not know the day or hour” - this is what the husband said at end of making kotubah
• achad is the unity that holds the whole world together - it’s God - and when you sabotage it, achad naturally comes against you
• How do you get to know god?
• Salazar: Read his word. Pray. Work with him.
• NUTRITION
• turbinado is raw sugar, still has nutrients that are 0% @ white sugar (super refined), and low% @ brown sugar (white + molasses). turbinado is the ‘healthiest’ of sugar
• normal produce has stricter pesticide restrictions than organic produce; both are safe and every year random samples are taken proving that the guidelines are resulting in safety. Approved levels of pesticide residue are set to 100fold below tolerance level. https://geneticliteracyproject.org/2016/11/28/concerned-trace-pesticide-foods-fruits-vegetables/
• This is what it is to be good soil: hear the word, accept, bear fruit. 
• How could my bad circumstance be used for something very good? A torn ACL brought the PT and her family to know Christ and become life long friends
• How does Jesus respond to the people he loves the most? John 11. Sometimes god allows a bad circumstance to get even worse -> trusting god when trusting god doesn’t make sense
• Paul’s purpose: gospel goes forward, and be a man who becomes more Christ like. If that’s happening, it’s successful. In prison? Oh well. My ego is being hurt because others are receiving credit for my work. Why did god allow me in prison? He had a deeper purpose than just allowing me to work for him. So he let me know him while he kept me behind bars because I couldn’t get to know him otherwise. Like a chicken needs 21 days and a duck needs 28 days, we may need nurturing. I personally may need that now - I can’t imagine knowing god more when I start med school.
• Not everybody has to enjoy their job, it’s perfectly fine for a job to just be for money and then the main thing be a hobby or church or small group or etc.
• a better goal than supporting your family is being happy while god supports your family. 
• God can work much more easily in other people’s lives through our adversity.
• APOLOGETICS
• Why isn’t the rapist stopped by god?
• Because free will is necessary for love. And Love is the number one priority of god “love the lord your god with all your heart mind soul and strength”. “Faith hope and love remain, but the greatest of these is love” “if you do all these things but have not love, then it was worthless”
• Some people like less competitive/loud games, like: balderdash
• Is there evidence of Jesus’ resurrection outside of the Bible?
• Flavius josephus @ 94AD wrote about a man names Yeshua who was good and wise and had a great following of disciples. He was crucified by pontius pilate for blasphemy, but his disciples continued to follow him after his death. Some of his disciples report he appeared to them 3 days after their death.
• tacitus wrote ‘they killed their own king on a cross’ - Jesus was the only one ‘king’ mentioned in this time period.
• Marriage - it’s a another mans job to hold my feet to the fire, not my wife’s.
• Live above reproach  - no one can accuse you. Don't live with the girl before marriage. People will think something is going on. I don’t know how I feel about this yet.
• Not "If you forgive individual sins, they will be forgiven. It's when you bring the message of forgiveness, then forgiveness can take place. Otherwise, it won't. Sin= missing the mark, or misunderstanding Jesus. 
• Jesus’ teaching His teaching was a story with lessons in them rather than a lesson with stories. 
• Roseto Pennsylvania (1/2 death rate due to cardiac problems and general lower by ~30%), - every blue zone of the world lived in community/tribal. (Blue zone - abnormal long life city). Loneliness leads to sympathetic nervous system activation due to “threat”.
• People with fewer social ties are 3 times more likely to die in next 9 years.
• Loneliness cured by: 
• Befriend yourself
• Heal shame and perfectionism
• Own your stuff - no victimizing
• Engage in spiritual practice - self reflection
• Be vulnerable - let your big ugly tail be seen and see how they respond
• Receive (we can be around ppl that love us but not tell because we don’t receive)
• Be generous with love
• Joy is when you are in good vertical relationship with god and horizontal with people. If you’re not joyous, check those two things.
• When you have a broken heart, then when a good thing comes, you won’t be able to hold on to it, it will just leak out.
• But remember the Lord your God, for it is he who gives you the ability to produce wealth, and so confirms his covenant, which he swore to your ancestors, as it is today. deut 8:18
• Death and life are in the power of the tongue, and those who love it will eat its fruits. Proverb 18:21 - “be impeccable with your word” - Danny
• The word of the reckless are like sword thrusts, but the tongue of the wise brings healing - prov 12:18
• workout
• pick 1 exercise per group: chest, back, shoulders, legs, arms, (core)
• bench press with bar for chest, bentover row for back, squat/dead lift for legs, overhead press, bar bell curl, lying tricep extension
• pushing, pulling, legs - each once a week
• once you’ve increased weight a few times, add one more exercise per major muscle group
• TEMPO: 1up, 3 down - aim sets for 45+ sec = hypertrophy optimum
• muscle gain:
• eating 61g protein for breakfast (7 egg whites + 1 scoop whey shake)
• super important pre-sleep protein to be used with GH in first cycle of sleep where most muscle gain occurs 
• Accepting the Bible & Jesus’ historicity
• If you want to accept Aristotle and Caesar, then you must accept Jesus. Evidence for Aristotle is 49 manuscripts, first 1400yrs
• 5700 Ltd than 300. Partial within 100
• Plato 7, 750yrs
• Learning in 20 hours
• identify your goal skill, then pick the parts of the skill that you actually want. Practice most important things first.
• Learning Languages
• relax/don’t stress. identify entirely new sounds and practice those. converse with yourself. practice your language with a person that you it is your best common language (or secret language)
• vocal EQ
• put a high pass filter (low cut) - til you can hear a change, then back off some
• top shelf for sheen
• bell curve to find the worst frequency (~900/nasal) then cut
• add brightness around 2-5k
• Cross
• to atone for sins. also to set us free from anything that is keeping us a slave (such as sin)
• gen 2:10-12 - there is a river called piston (hope) and it is running through the land of havilah (suffering). and the gold of the land is perfect. (perfect gold turns water red - so the nile turning to blood/red was a curse to the egyptians but a sign of hope to the hebrews. birth (water, red -> enter suffering -> then comes joy). jesus (water to red wine -> time of suffering now -> then comes joy). jesus (water, blood from side => suffering -> hope and joy).
• some people get saved by offering their money to the poor (zaccheus), washing feet with her hair (the prostitute), someone asked to be remembered in heaven (thief on cross), their friends believed in god (lame man lowered through the ceiling)
• who are you helping from slavery?
• Pool of Bethesda
• primary religion at time of Jesus was roman caesar worship, gods like Serapis, diana, pan, etc. . Serapis was god of healing with headquarters at bethesda. they had an aqueduct system that took water from the smaller pool of bethesda down below to the upper pool up above. The aqueduct system would bubble when it transported water. The govt officials would tell the people that the bubbles were from an angel stirring the water, first one in was healed. then they paid a man to go in before they turned the pump on, he would be in the water, the bubbles would go, and he would walk out healed.
• Working out - most useful tips for inc arms
• 1. increase intensity via drop sets and PAUSE REPS
• 2. full range of motion
• 3. static hold - then contract your biceps as hard as you can
• 4. rocking tricep pull down
• 5. don’t care about other people
• Obama referring to Dr. King: when we face cruelty and injustice, we must ask ourselves “why is this, am i a part of this, am i willing to do something about it, are there sacrifices I’m willing to make to change it?”
• Abraham’s faith
• He must have believed God had a VERY good reason for asking him to sacrifice Isaac about whom God said “In Isaac your seed shall be called”. And he had no clue WHAT the reason was, but he trusted God even beyond that doubt.
• God must have a good reason for asking me this, so I will trust and obey
• “You can’t understand most of the important things from a distance - you have to get close.” - Bryan Stevenson’s grandmother
• NUTRITION - someone's claims - unsure who
• lectin scare: "4 fake health foods could be making you fatter by clogging up your digestive tract - tomatoes have too many lectins (very bad for humans and leads to leaky gut) - eggplant potato bell pepper (or at least go for the pulp of tomato that has less lectins) - beans have a lot of lectins - cashews (are actually beans), peanuts too - grains have lectins"
• can have dark chocolate, the darker the better (70% better)
• can have extra virgin olive oil
• non-organic meats still have antibiotics  that wipe out gut flora
• splenda is SUPER bad for you - 1 pack kills 50% gut flora
• 1 round abx may take away 2 years of gut flora development
• ghrelin regulates hunger
• probiotics need food, or else they will die out on their own anyway
• Saturated fats raise cholesterol, not cholesterol
• Veggies lose nutrients from cooking water and overcooking, salt in the water helps prevent both of these
• Wheat bran fiber moves food, oat bran lowers cholesterol, inulin supports healthy gut bacteria -> best to eat fiber rich whole foods rather than processed because they are more filling and nutritious
• Chicken skin = 2.5 g sat fat, 50 calories (not bad at all), and 50% is monounsaturated (good)
• No nutritional difference between organic and non-organic
• Oils start losing nutrition and flavor when they smoke (the smoke is from the fats breaking down). 
• ACNE
• for surface acne, retinoid is effective. for deeper and inflammatory acne, abx are effective.
• Anti-aging (antioxidants + retinoids) = revale intense recovery complex (VIT A C E) + differin
• 6 phase meditation: compassion, gratitude, forgiveness, future dreaming, perfect day, blessing