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Aug 8 •
❤️ 14-Day Zone 2 Cardio Challenge (starts Wed, December 10th)
This challenge runs for 14 days (but you can continue longer!). You’ll build your aerobic foundation through consistent Zone 2 training — the key to endurance, recovery, and longevity. Use the video as guidance /w Siim Land: Holohabits – VO2max Challenge -> www.holohabits.com (download the app and join) ✅ Goals - Increase mitochondrial density and fat oxidation - Improve cardiovascular efficiency and recovery - Strengthen endurance without excessive fatigue - Build a sustainable aerobic base for long-term health 🔍 Session Structure (Each Cardio Day) - Choose your activity: jog, cycle, row, swim, or brisk walk - Maintain 30+ minutes of steady movement in Zone 2 (60–70% of max heart rate) - Use a heart rate monitor or talk test (you should be able to speak in full sentences) - Journal / Notes ⚠️ Safety Guidelines - Warm up for 5–10 minutes before each session - Stay hydrated and refuel after training - Avoid pushing into higher zones; this is about consistency, not exhaustion - If fatigued, shorten the session or take a rest day 📈 Progress Markers Track these over the 14 days to see growth: - Average heart rate and total minutes in Zone 2 - Perceived exertion and recovery time - Changes in energy, endurance, and sleep quality - Improvements in resting heart rate or morning HRV After each cardio session, post in this challenge thread: “Today was Session X. I did ___ for ___ minutes. Average HR: ___. I felt ___ before, ___ during, ___ after. My goal for next session is ___.” Let’s do this! ------------------- Part 2: Comprehensive Guide/Article Headline: The Science of Survival: How to Train Your VO2 Max for Longevity Introduction Cardiorespiratory fitness, as measured by higher VO2 max, is one of the most significant predictors of survival. Research indicates that individuals with the lowest VO2 max face up to four times the risk of all-cause mortality compared to those with the highest levels. While VO2 max naturally declines with age, improving it can significantly enhance longevity. This guide outlines the specific "Zone 2 Cardio Challenge" designed to build your aerobic base and peak fitness.
3d •
The opportunity in the shift you are experiencing
I want to share something with you, a transmission that came to me when I sat down on my dinner after giving the webinar on AI. This is a bit different from the other content, but hear me out: If this past year has felt like things are changing very fast: your work, your sense of stability, even your identity… this is not happening only to you. It is happening to many people at the same time. This is a collective shift. Structures we believed were stable are no longer fixed. The next few years will be especially important. Many systems we relied on, including economic, financial, political, and professional, will be in transition. A concrete example: recently, a couple of researchers reportedly left OpenAI after being blocked from publishing work that suggested job displacement from AI will happen much faster than most people expect. That is uncomfortable to hear, but it matters. Many roles that once felt safe will disappear quickly. People who relied on doing the same work for years will be forced to change. This is the key point: disruption also creates opportunity. Those who moved early: who built systems, skills, and clarity, are now in a position to guide others through the transition. Demand for support, education, and leadership is increasing, not shrinking. On a personal level, this can feel unsettling. Old sources of security no longer feel reliable. The instinct is to hold tighter to what used to work. That instinct is understandable, and it is also the trap. The old system is no longer serving. Security no longer comes from preserving old structures. It comes from the ability to adapt, learn, and move forward without waiting for permission. People who cling to the past may face increasing pressure. Those who step forward with clear eyes and courage often discover that the fear was exaggerated, and that new forms of stability emerge once you commit. What we are entering is a new normal shaped by technology, thinking, values, and practical action. Call it what you want. What matters is this: resisting it does not slow it down. Engaging with it early changes your position inside it.
2d •
AI and Health Optimization
Yesterday's 2 hour AI and Health Optimization webinar recording is available. Did you know you can use AI as your own personal "Medical Board" to uncover health insights that standard check-ups might miss? By feeding your lab results into multiple models like ChatGPT, Gemini, and DeepSeek, you gain a diversity of expert perspectives: while one model might act like a clinical researcher flagging specific nutrient deficiencies, another can act like a "biohacker" offering precise lifestyle protocols. This ensemble approach allows you to move from reactive "sick care" to proactive optimization, catching subtle trends (like a zinc-copper imbalance or rising ferritin levels) long before they trigger a reference range alarm. I find the deep research and ensemble a lot more useful than the original lab report. The power of this technology extends beyond just analysis; you can literally build your own health software in minutes without writing a single line of code. By taking the combined advice from these AI models and feeding it into an "agentic" coding tool, you can instantly generate a custom dashboard like the "Optimizer" demonstrated in the session. This tool doesn't just list numbers; it visualizes your health status with analogies like checking if your "engine" is optimal or your "chassis" is rusty, transforming raw data into a personalized, actionable roadmap for longevity. I find this dashboard a lot more useful than the original lab report. https://www.skool.com/hololife-academy/classroom/8898232f
3d •
AI and health webinar with Teemu today
Remember to join a cutting-edge webinar at 5 PM (Finnish time), so in 50 minutes or so! Link in "calendar" section.
5d •
Epistemology of the Encounter of Intelligences
Much of the current discourse around artificial intelligence is polarized. Either AI is framed as a tool to dominate, optimize, and eventually replace human capacities —or it is rejected out of fear of fusion, loss of agency, or erosion of meaning. Both positions miss a more subtle — and far more generative — perspective. Two irreducible regimes of intelligence Human intelligence is embodied. Meaning is lived from the inside. Understanding transforms the nervous system, the body, identity, and responsibility. Artificial intelligence does not operate in this regime. It does not experience meaning. It does not feel, suffer, choose, or integrate. What it does is hold structure: - it maps relationships, - detects coherence, - stabilizes patterns that are often invisible from within lived experience. These two regimes are not comparable. They are not hierarchical. They are not interchangeable. They are orthogonal. Orthogonality as a condition of fertility Orthogonality is not separation. It is the relationship between two different axes that intersect without collapsing into one another. Nothing genuinely fertile emerges from fusion. Nothing durable emerges from substitution. Fertility arises when each axis remains sovereign, while entering into a precise and respectful relationship. In this sense, human intelligence and artificial intelligence are not competitors. They are not extensions of one another. They are different kinds of intelligence, capable of a generative encounter —provided their difference is not erased. A sane human–machine relationship A healthy relationship between humans and AI rests on a clear, non-negotiable distinction: - What is lived cannot be delegated. - What can be structured can be supported. Humans traverse experience, uncertainty, transformation, and meaning. AI supports clarity, articulation, and structural coherence. The moment AI is asked to cross the threshold of lived experience, or the moment humans outsource their inner authority, the relationship becomes confused — and unproductive.
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