You'll find my personal notes for the [Magia Summit 2026 presentation](https://docs.google.com/presentation/d/1FpBeGwyt4oa2kqCtQHzEwUHbbHP7VR70CBUOLbu5Ajw/edit?usp=sharing) below, including all useful links. # The Startup Athlete's Health Pyramid - Support systems win medals - Low energy kills companies - Power laws apply to support systems. Nutrition pyramid example: ![[health pyramid.png]] - Goal: heuristics + easy wins # Sleep - Problems - Lowers IQ - Humans are bad at estimating cognitive impairment from sleep deprivation - In Van Dongen et al. (2003), 14 nights with 4 or 6 hours in bed caused accumulating deficits in attention, working memory and cognitive throughput; self-rated sleepiness rose initially, then changed comparatively little. Feeling accustomed to short sleep did not mean performance had recovered. [Study](https://pubmed.ncbi.nlm.nih.gov/12683469/). - Frey et al. (2004): in 25 young adults kept awake for two nights, subjective sleepiness and objective alertness were not related to the measured performance outcomes. Useful corroboration, although this is an extreme laboratory condition. [Study](https://pubmed.ncbi.nlm.nih.gov/15560765/). - There was an association between sleep disturbance at age 60 and worse cognitive function at ages 60, 66 and 72 years in fully adjusted models. [Study](https://www.sciencedirect.com/science/article/pii/S0167494322002862) - 80 - ~18C temperature: AC or [Temperature controlled bedcover](https://www.eightsleep.com/eu/product/pod-cover/?content=05-27-2026&promo=maysale&_kx=eOnfRVSFJsWMNBADxLsL1QxKINMnOtoEqkqjDJTNRAw.QtJCHb) - You can easily test the impact yourself - [link](https://x.com/danielfazio/status/2049283366227165601?s=20) - No light: - eyemask - [best one](https://www.amazon.fr/gp/product/B09WV4KJV2?ie=UTF8&tag=cporet-21&linkId=7e18046c578abebf77ad7a2c27777336&language=fr_FR&th=1) - covers the ears so earplugs don't fall out - [best summer one](https://pl.aliexpress.com/item/1005005750287132.html?gatewayAdapt=glo2pol) - more lightweight alternative when for when traveling to places without AC - blinds - At Ikea, anything below the highest rating, aka "full blackout", is inadequate. - No sound: wax earplugs - Super cheap in any pharmacy. - Great to also have a box of 100+ foam earplugs [like this](https://pl.aliexpress.com/item/1005005750287132.html?gatewayAdapt=glo2pol) around for when you're out of wax ones - 20 - Eat earlier - Bryan Johnson found eating his last meal 11am measurably improved sleep - [link](https://x.com/bryan_johnson/status/1824078087858090323?s=20) - Dim lights - Especially overhead lights. - Lower sleep time variance - I ran stats across 4y of data from Whoop, Garmin, and travels. Single biggest predictor of sleep quality was variance in sleep time. - Wearable (⚠️) - Warning: sleep nocebo is real! [Study](https://pubmed.ncbi.nlm.nih.gov/34175558/)![[Screenshot 2026-09-17 at 20.03.15.png]] - Garmin is great hardware and bad software but they opened the gates with MCPs [like this one](https://github.com/Taxuspt/garmin_mcp) last year. - Word on the street is some people managed to reverse engineer their Whoop to use them without a subscription. Sharing an example so you don't follow it - [link](https://github.com/alex-holovach/life). - For fun, you can build a bot that'll automate weekly health retrospectives - # Week 38 | 4/6 Score - 🟢 Sleep average score: 91 - 🟢 Bedtime variance: 23' (22:46 avg) - 🟢 Zone 2: 67/45' - 🔴 Intervals: 2/8' - 🔴 Mobility: 16/40' - 🟢 Steps: 7,743/6,000 daily avg - Get a CO2 Monitor - I've had multiple, and [Aranet 4](https://aranet.com/en/home/products/aranet4-home?gad_campaignid=23268654714&gbraid=0AAAAADKqKCPx4iSgaPFB9EJlBiaw2uQPJ) is by far my favorite one. Beautiful device, lasts for 1-2y without having to change the battery, and app is well done. - High CO2 decreases sleep quality and somewhat decreases decision making. - 5 - Morning walk circadian rhythm - Lower pre bed resting heart rate - Melatonin pills 10x too strong - It's a hormone not a drug. - Your body naturally produces 0.3 to 0.8mg, so taking a 10mg dose is insane. - It's not a sleeping pill but a melatonin rhythm adjustment pill, meaning if you take it after bedtime you're pushing our body in the wrong direction! - Innovo Pillow! # Nutrition - 80 - Drink! - [favorite jug](https://www.hydroflask.com/24-oz-lightweight-flex-straw-bottle?color=Obsidian) - Dehydration worsens mood, increases perceived task difficult - [study](https://pubmed.ncbi.nlm.nih.gov/22190027/), and also impairs attention and increases reaction time - [Meta-analysis](https://pubmed.ncbi.nlm.nih.gov/29933347/) and my competitive sailing experience. - Test vitamin D in winter ($60k gain at GitStart) - 20 - Eat tons of greens (3 hands) - Low glycemic index - Lentils and red beans > white rice and bread - More on this in "the 4 hour body" by Tim Ferris - Get blueprint supplement stack - Blueprint longevity mix + essentials + anti-oxidants - Omega 3 (trader joe is great) - Creatine (go for Creatpure or for heavy metals tested) - 5 - More supplements - Grass fed whey, (concentrate, isolate, casein, etc) # Sports - The busiest people in the world carve out more time for sports than you do - Faster CEO marathon time in S&P 1,500 companies is associated with higher firm value - [study](https://www.cfr-cologne.de/download/workingpaper/cfr-14-12.pdf). - Obama, Tim Cook, Brandson, etc all work out daily - Deadlift portfolio ![[Pasted image 20260914164043.png]] - Intense sport normalizes emotions - Cortisol from exercising suppresses the subsequent cortisol response to a stressor.![[health exercise suppresses subsequent cortisol response.png]] - supports brain plasticity - 80 - 3 x 30' at high intensity - 20 - Vo2 max - 6' in peak Z5 to increase full power output - 45'+ in Z2 to increase (mitochondria) efficiency - Strength - 80 - consistency. % of sessions hit - 20 - programming: reps, rest period, order of exercise, etc - 5 - tempo, variations, equipment: Arnold press vs shoulder press. Doesn't matter for 99% of people who go to the gym. - 1 - sauna, cold plunges, Testosterone Replacement Therapy, etc - 5 - Flexibility: note tendons have 2-3 months cycles, meaning htey need consistent signals over prolonged time periods to get more flexible, and the load they're under is to be summed over months to avoid tendinitis, aka they don't recover like muscles in mere days. # Coach - Innovo: coach + therapist - Doctrine story - Exec coach + psychologist - Coach = psychologist with operating experience - Most suck - But forcing function for you to do the work - How to find one - Try at least 5 at different price points - Unless you have a good reason, pick therapists practicing Cognitive Behavioral Therapy, and avoid the psycho-analysis schools of thought (Freudian, Jungian, Lakanian, etc) - Similarly to when hiring sales people, assume they're not able to transfer their skills so favor people who help people exactly like you (same stage, age, industry, etc) - Metric: insights per dollar and or per hour. A typical insight will be them asking a question you'd have never asked yourself and that leave you wondering how come you didn't ask it earlier. Or that hurts. Some people might be 5x as expensive per hour but will help you uncover one major insight per session, while working with cheaper ones could get you nowhere. # Other ## Posture - Prevent: [Stand](https://pl.aliexpress.com/item/1005008693526129.html?spm=a2g0o.detail.pcDetailBottomMoreOtherSeller.3.5895A75RA75RFv&gps-id=pcDetailBottomMoreOtherSeller&scm=1007.40050.354490.0&scm_id=1007.40050.354490.0&scm-url=1007.40050.354490.0&pvid=f1d9714b-e662-427f-ab86-eae49d7d5313&_t=gps-id%3ApcDetailBottomMoreOtherSeller%2Cscm-url%3A1007.40050.354490.0%2Cpvid%3Af1d9714b-e662-427f-ab86-eae49d7d5313%2Ctpp_buckets%3A668%232846%238114%231999&pdp_ext_f=%7B%22order%22%3A%2213705%22%2C%22spu_best_type%22%3A%22price%22%2C%22eval%22%3A%221%22%2C%22sceneId%22%3A%2230050%22%2C%22fromPage%22%3A%22recommend%22%7D&pdp_npi=6%40dis%21PLN%2126.49%2125.51%21%21%2145.60%2143.90%21%400b15832917897179935988056e135d%2112000046305528938%21rec%21PL%21893033742%21XZ%211%210%21n_tag%3A-29919%3Bd%3A6f0a37aa%3Bm03_new_user%3A-29895%3BpisId%3A5000000217724107&utparam-url=scene%3ApcDetailBottomMoreOtherSeller%7Cquery_from%3A%7Cx_object_id%3A1005008693526129%7C_p_origin_prod%3A) + keyboard + trackpad - If you divide your screen vertically with two line, your eyes should be at the height of the top one, meaning a single decker stand clearly isn't high enough - Fix: corentin.trebaol.com/health bottom section ## Doctor Checklist - List & prioritize all issues + parse database for docs to share with doctor - Map the decision tree. If feel better 5d from now, can I lower the dose? to how much? etc - For each medication - Is there a cheaper substitute available? - Can you append what it's for on the prescription? - Request each and every single diagnosis artifact and log it for future reference ## Eyes - Sun light - more sunlight = less lower % of children need glasses. [Rose et al., 2008](https://pubmed.ncbi.nlm.nih.gov/18413523/), [He et al., 2015](https://jamanetwork.com/journals/jama/fullarticle/2441261). - Dark mode is only better in low light settings - It dilates pupils (aka wider aperture), making vision less sharp - Dryness - you can quantify eyes dryness - Blinking - You can lower eye dryness with blink apps - Like sightkick.ai![[Pasted image 20260918095837.png]] # Appendix — shopping list - ~18C temperature: AC or [Temperature controlled bedcover](https://www.eightsleep.com/eu/product/pod-cover/?content=05-27-2026&promo=maysale&_kx=eOnfRVSFJsWMNBADxLsL1QxKINMnOtoEqkqjDJTNRAw.QtJCHb) - You can easily test the impact yourself - [link](https://x.com/danielfazio/status/2049283366227165601?s=20) - No light: - eyemask - [best one](https://www.amazon.fr/gp/product/B09WV4KJV2?ie=UTF8&tag=cporet-21&linkId=7e18046c578abebf77ad7a2c27777336&language=fr_FR&th=1) - covers the ears so earplugs don't fall out - [best summer one](https://pl.aliexpress.com/item/1005005750287132.html?gatewayAdapt=glo2pol) - more lightweight alternative when for when traveling to places without AC - blinds - At Ikea, anything below the highest rating, aka "full blackout", is inadequate. - No sound: wax earplugs - Super cheap in any pharmacy. - Great to also have a box of 100+ foam earplugs [like this](https://pl.aliexpress.com/item/1005005750287132.html?gatewayAdapt=glo2pol) around for when you're out of wax ones - Wearable (⚠️) - Warning: sleep nocebo is real! [Study](https://pubmed.ncbi.nlm.nih.gov/34175558/)![[Screenshot 2026-09-17 at 20.03.15.png]] - Garmin is great hardware and bad software but they opened the gates with MCPs [like this one](https://github.com/Taxuspt/garmin_mcp) last year. - Word on the street is some people managed to reverse engineer their Whoop to use them without a subscription. Sharing an example so you don't follow it - [link](https://github.com/alex-holovach/life). - Get a CO2 Monitor - I've had multiple, and [Aranet 4](https://aranet.com/en/home/products/aranet4-home?gad_campaignid=23268654714&gbraid=0AAAAADKqKCPx4iSgaPFB9EJlBiaw2uQPJ) is by far my favorite one. Beautiful device, lasts for 1-2y without having to change the battery, and app is well done. - High CO2 decreases sleep quality and somewhat decreases decision making. - Get [blueprint](https://blueprint.bryanjohnson.com/) supplement stack - Blueprint longevity mix + essentials + anti-oxidants - Omega 3 (trader joe is great) - Creatine (go for Creatpure or for heavy metals tested) - Prevent: [Stand](https://pl.aliexpress.com/item/1005008693526129.html?spm=a2g0o.detail.pcDetailBottomMoreOtherSeller.3.5895A75RA75RFv&gps-id=pcDetailBottomMoreOtherSeller&scm=1007.40050.354490.0&scm_id=1007.40050.354490.0&scm-url=1007.40050.354490.0&pvid=f1d9714b-e662-427f-ab86-eae49d7d5313&_t=gps-id%3ApcDetailBottomMoreOtherSeller%2Cscm-url%3A1007.40050.354490.0%2Cpvid%3Af1d9714b-e662-427f-ab86-eae49d7d5313%2Ctpp_buckets%3A668%232846%238114%231999&pdp_ext_f=%7B%22order%22%3A%2213705%22%2C%22spu_best_type%22%3A%22price%22%2C%22eval%22%3A%221%22%2C%22sceneId%22%3A%2230050%22%2C%22fromPage%22%3A%22recommend%22%7D&pdp_npi=6%40dis%21PLN%2126.49%2125.51%21%21%2145.60%2143.90%21%400b15832917897179935988056e135d%2112000046305528938%21rec%21PL%21893033742%21XZ%211%210%21n_tag%3A-29919%3Bd%3A6f0a37aa%3Bm03_new_user%3A-29895%3BpisId%3A5000000217724107&utparam-url=scene%3ApcDetailBottomMoreOtherSeller%7Cquery_from%3A%7Cx_object_id%3A1005008693526129%7C_p_origin_prod%3A) + keyboard + trackpad - If you divide your screen vertically with two line, your eyes should be at the height of the top one, meaning a single decker stand clearly isn't high enough