Reading List

This is my current book list.  What I've read recently, what I'm currently reading, and what I plan on reading.

• Extreme Ownership by Jocko Willink and Leif Babin

Great book.  Straightforward with examples of the principles in both combat and in private industry.  Jocko and Leif helped to codify much of what I have been doing by instinct.  I'm officially a fan and follower of the methodology.

• First, Break All The Rules by Marcus Buckingham & Gallup

Some good information, however the writing leaves much to be desired.  I find the regular appearance of logical fallacies in the book very frustrating.  

• The Dichotomy of Leadership by Jocko Willink and Leif Babin
• Meditations by Emperor of Rome by Marcus Aurelius
• Tao of Seneca Vol 1-3 by Tim Ferris

Podcasts I Listen To

The Jocko Podcast 

I am an Extreme Ownership fan.  Jocko has put terminology and reasons for many things I've been doing instinctively.  I apply this style of leadership at my work where I am a I manage multiple software engineering manager's and their teams.  I am also always looking to get better.

Freakonomics Radio

I am a fan of evidence based understanding and decision making.  While on the face of it this podcast is more about the economics of a things, they do delve fairly deeply into the science and understanding of those areas as well.  To try and understand things like success, creativity, team work all against the backdrop of economics.

Dan Carlin's Hardcore History

History told as a story with all the drama, context and historically contentious points.  He puts drama and interest into history and makes you want to learn more.

The Joe Rogan Experience 

I am a fan of both comedy and MMA so I started listening to this early on.  It has also broadened the knowledge and ideas that I've brought into my own life.  It's where I found out about Paul Stamets, Jocko Willink, Peter Attia and exposed me to intermediate fasting, nutrition, PRP, and of course kettle bells.

This Podcast Will Kill You

This is a guilty pleasure.  A podcast about horrible diseases and what they do and have done to people.  The juxtaposition of the content with the presenters is also part of the charm.

And I'm working on listening more more to:

• Making Sense
• Radiolab
• The Peter Attia Drive
• The Science of Success 
• The Time Ferris Show

Latest supplementation

Latest regular supplementation

Thorne Multi-vitamin Elite

I'm taking a multivitamin for the normal reasons that people take multi's.  To make sure I have all the vitamins that I should have.  Also, in the pacific northwest actually needing to supplement vitamin D due to lack of sun is a real thing.

As far as why this multi, that's easy.  This is NSF certified and Thorne tracks and tests the ingredients that go in their products.

Kirkland Krill Oil

To get all the benefits associated with omega 3 fatty acids. I've already seeing the benefits to my cholesterol.  I think I've felt the difference for the inflammation, but that's trickier as it's more subjective instead of objective.  In any case, there are enough tests validating the benefits of omega 3s that this is an easy add.

Origin Labs Jocko Joint Warfare

The krill oil is supposed to help with joint health as well, but I decided to double down on joint health as I am a big guy (so more weight on the joints) and I already have a torn meniscus.  This will hopefully extend the life of my joints in my decrepitude.

trunature Vision Complex

Due to some scarring in my eye and upon recommendation from my optometrist to take in more lutein and zeaxanthin.  He recommended eating more goji berries.  I don't eat dried berries, and I can't easily get fresh goji berries, so I went for a supplement.  I also wasn't about to regularly consume goji berries on a daily/weekly basis.

I saw the trunature Vision Complex supplement at Costco and saw it was a pretty well rated supplement.

Host Defense Mushroom MyCommunity

I'm a fan of Paul Stamets and his mycology work.  There are also plenty of studies demonstrating the health benefits of various fungii.  I decided to focus on immune system as I have 4 young children who are going through their "sticky" phases.

Xlear Nasal Spray

I tend toward sinusitis, and when I get it, if it's not already bacterial it will turn into a bacterial infection.  Xylitol proven only in rabbit models to reduce sinusitis.  However, I have good anecdotal evidence of it working for me.  

Torn meniscus

"...complex logitudinal vertical tear on the posterior horn of the medial meniscus"

Not great results from the MRI of my knee, but it could be worse.

So, what am I doing about it?

I've started a new supplement (perhaps too little, too late) to help maintain/retain the health of the existing joints.

• Jocko Joint Warfare

But that's not going to help the tear.  So I talked to my doctor and did a little of my own research and figured out I probably have the following options:

• Platelet-Rich Plasma Injections
• Peer reviewed article: Efficacy of Platelet-Rich Plasma Injections
• NIH Article: Feasibility study of PRP on knee arthritis
• Arthroscopic Meniscus Repair
• Stem-cell therapy
• NIH Article: Review of regenerating meniscus with stem cells

Stem cells

I decided not to do stem cells.  There were a few reasons.  Where I could get the procedure done by a reputable doctor is difficult to figure out.  The international ones I know about in Guatemala and Costa Rica and they are relatively expensive.  There are also potential risks of tumors and cancer.

Arthroscopic surgery

Surgery is very rarely repairing the existing tissues.  It is usually the removal of the torn tissues which increases the speed at which you acquire osteoarthritis.  As a result, this is a fallback position.

Platelet-Rich Plasma Injections

This leaves PRP which has some good evidence for efficacy with very little risk.  It is also more available through existing sports medicine practices, although insurance won't cover it at this time.