Quotes of the Day

Five Bedtime Rituals: 1. Spend 5 minutes in transition (breathing, meditating or reading). 2. Listen to soothing music. 3. Set a mood for relaxation (use essential oils, light a candle, and dim the lights). 4. Brew warm herbal tea one hour or more before bed. 5. Perform bedtime stretches or do some gentle yoga (Gentle Rolling of the Head and Neck, Forward Bend, Child's Pose). [2017] - Elizabeth Blackburn

Fundamentally I structure my training around exercises that improve the following: 1. Grip strength, how hard you can grip with your hands, which involves everything from your hands to your lats. 2. Attention to both concentric and eccentric loading for all movements, meaning when our muscles are shortening (concentric) and when they're lengthening (eccentric). In other words, we need to be able to lift the weight up and put it back down, slowly and with control. Rucking down hills is a great way to work on eccentric strength, because it forces you to put on the "brakes." 3. Pulling motions, at all angles from overhead to in front of you, which also requires grip strength (e.g., pull-ups and rows). 4. Hip-hinging movements, such as the deadlift and squat, but also step-ups, hip thrusters, and countless single-leg variants of exercises that strengthen the legs, glutes, and lower back. [2023] - Peter Attia

Stone fruit are summer fruits known for sweet flesh bursting with juice, and a pit in the center, the stone. You’ll recognize them instantly: peaches, plums, nectarines, apricots, cherries, mango, and even lychee. Two studies from the U.S. National Cancer Institute and the University of Illinois at Chicago showed that consuming two medium-size stone fruits per day is associated with a 66 percent decreased risk of esophageal cancer and an 18 percent decreased risk of lung cancer in men. Plums have three times the amount of cancer-fighting polyphenols compared to peaches. [2019] - William W Li

A regular-sized ring that is monitoring your heart rate, body temperature & movements and tells you each morning if you slept well, how much you dreamed, how alert you will be during the day, etc. costs a few hundred dollars and can be ordered by anyone online.  [2019] - David A. Sinclair

It's not enough to compare ETFs solely on the basis of their MER by assuming a fund that is cheaper by 3 or 4 basis points will automatically outperform a competitor by that same amount. An ETF with a slightly higher fee but consistently lower tracking error might turn out to be a better choice. You can usually learn the fund's tracking error by visiting its web page: the major ETF providers (including iShares, Vanguard and BMO) publish both fund returns and benchmark returns (e.g. XUU lagged its benchmark by 1.52% in 2020). You can also find this information in the Management Report of Fund Performance: this document is typically published twice a year, and you can download a copy on the fund provider's website. [2021] - Dan Bortolotti