logoAsset 10.png

Collaborative content creation

Sunday Shakedown - 30/30 Rule, Bacon is Cancer, How Our Parents Shape Us, Hot Summer Music, & More!!

Sunday Shakedown - 30/30 Rule, Bacon is Cancer, How Our Parents Shape Us, Hot Summer Music, & More!!

Hello! Welcome to my weekly newsletter. Every Sunday, I share a few things that I've been getting my hands on. Hope you enjoy!

More specifically, how I'm eating. 
30/30 Rule

 This rule comes from the Tim Ferriss book, The 4-Hour Body He explains that if you would like to lose fat, the best thing someone can do is to consume 30 grams of protein within 30 minutes of waking up. This accelerates your fat loss tremendously by keeping you satiated throughout the rest of the day. I've been doing this for the last few weeks just to see how I feel. I haven't been perfect, sometimes I don't eat as soon as I wake up and other times I choose to eat right after I workout. Regardless, I still try to get eat some kind of protein in the morning.  A good breakfast for me usually consists of some scrambled eggs, black beans, and some spinach. If I'm in a hurry, I drink a plant protein shake.

I wasn't trying to loose any fat but I can tell you that I feel great doing this. I feel energized and satiated throughout the day and have just now started to get into a good habit. Before experimenting on myself, I did a little bit of digging to see if the data was saying the same as Tim.

I found this analysis by Optimising Nutrition, which supports his claim that protein in the morning has a huge effect on the rest of your day. To understand whether protein at breakfast helps with satiety, they plotted the proportion of daily calories eaten at breakfast versus the % goal calories logged for half a million days of MyFitnessPal data.

This graph shows how people's percentage of their target calories goal(if someone is less than 100%, it means that they consumed less than their target) vs. the proportion of protein they ate at breakfast. 

If you are confused and this doesn't look like anything to you, that's okay. Here is another way to look at the data.

From this graph, it's easier to see that the people who ate the least amount of protein for breakfast had a larger intake throughout the rest of the day. While the people who ate the most protein at breakfast were more likely to be much lower on their projected goal. It appears that 11% of daily calories as protein during breakfast is the sweet spot here. 

If you do a back of the napkin calculation and assume that you want to eat 2000 calories a day, that would be 220 calories, which would mean that to get the best benefit, you should be eating 55g of protein at breakfast. Which is a lot.

Even though 30g of protein is on the lower end, it still appears that Tim's logic holds up. Bottom line, eat healthy(and hopefully sustainable) protein for breakfast and you won't be feeling hungry the entire day. 


Yeah dude, I'm not shitting you. Processed meats are Type 1 carcinogenic, that's the same category of cancer risk as tobacco smoking and asbestos. 

WHO scientists(22 of them) performed a study and concluded that each 50 gram portion(about the size of a pack of cards) of processed meat eaten daily increases the risk of colorectal cancer by 18%. That is significant. 

Oh yeah, on top of that, the American Journal of Clinical Nutrition found that one serving of processed meat per day increased risk of developing diabetes by 51%. That is very significant.

Don't believe me? Calling bulls*it? Yeah, I know. That's why I've provided all of the sources so you can educate yourself and get off that cancer train, man. 


Aubrey, Allison. "Bad day for bacon: Processed Meats Cause Cancer WHO Says". npr: the salt. Oct. 2015

"Carcinogenicity of consumption of red and processed meat". The Lancet Oncology. Vol. 16. 2015  

"IARC Monographs evaluate consumption of red meat and processed meat". World Health Organization International Agency for Research on Cancer. PRESS RELEASE N.240. Oct. 2015


Pan, An, et al "Red meat Consumption and risk of type 2 diabetes: 3 cohorts of US adults and an updated meta-analysis". American Journal of Clinical Nutrition. August 2011 

Micha, Renata, et al "Unprocessed Red and Processed Meats and Risk of Coronary Artery Disease and Type 2 Diabetes- An Updated Review of the Evidence". Current artherosclerosis reports. 2012 Dec;14(6): 515-524

So for this week's Friendly Feature, we did something slightly different. I started an email group that included everyone that has written something for the newsletter or plans to shortly. Like I said from the beginning, I want this to be as much of a collaborative experience as possible. During an email thread, Kale threw out some questions/thoughts to the rest of us for future article ideas. I liked what he shared and responded to them in the group, and then a few others followed.

I really enjoyed reading everyone's answers, so I've decided to include one of the questions and our responses. If you like the question and want to share your own experience, you can comment on the article here! I'd love to hear from you and if you'd like to be part of the (very prestigious)club, then all you have to do is write about something you're interested in. Chances are many of us will find it interesting as well. You can share your idea with me here.
 Anyways, back to the Q&A, enjoy!

What kind of jobs and lifestyles did your parents, grandparents, great grandparents, etc. have, and which pieces of their lifestyles have had the greatest impact on where you are in life, what you do, how you do it, etc?


I believe that my parent's lifestyle played a huge role in influencing who I am today. A lot of driving principles that feel so instinctual to me were actually probably instilled in me all by my parents. My mother is the downright nicest person I've ever been around(no joke) and she is so funny that she can make you pee your pants(no joke). She has always been a 'Do it Yourself'er' and being able to model her attitude towards life has been incredibly advantageous for me. My father was the life of the party. As a wine and sales representative in the state of Wyoming, his business was to make friends and he boy was he f*cking good at it. Everyone knew his name and he could always get you in a good mood. I'm proud to have my fathers social skills and ability to make a friend out of anyone. Unfortunately, my father suffers from later stages of Lewy Bodies Dementia, which has caused him to loose a lot of his quick humor and ability to have intellectual conversations. 

I'm definitely a 'chip off the block', but that's not to say I'm exactly like them. I've learned from them, their successes and their failures. I've chosen to go a different path because I was given complete transparency into their lives. I'm grateful to have learned so much from both of them.  

I'm in the same boat, my parent's occupations have played a significant role in how I have defined the career I aspire to have. My mom is the "breadwinner" of the household and my dad works his ass off at a blue collar gig. Even though my current career path more closely aligns with my mom's than my dad's, I have taken a ton of insight from my old man. He works 7am-7pm, 6 days a week, mostly on his feet and has had the same job for almost 30 years; this has always blown my mind. I like to shadow my dad's work ethic and stoic attitude even in a corporate environment. 

My parents had an eclectic set of jobs. My father was a punter for the Atlanta Falcons and the Seattle Seahawks for 7 years total, but retired when I was only a year old. Later went in to law enforcement, and then insurance. My mother is a teacher of family and consumer science (culinary science and childhood development), and at one point they both owned a car wash. Perhaps their mix of work is why I've had more jobs than I can count on two hands? Either way, they were total opposites - My mother the loving and punitive figure, while my dad was more emotionally reserved and laid back in his approach. So, I have a debatably unhealthy mix of Type A and Type B personality traits that seem to ebb and flow throughout my days :) Tie in my extremely conservative grandparents who shared a lifelong service in the Air Force and you have yourself one hell of a family dynamic. Overall, a highly competitive, no excuses, slightly-unsure-of-myself attitude was born from all of this.

My parents' careers were as different as night and day.  My mom is a homemaker and she doesn't think it's a 'real job' and would always tell me she wanted something 'better' for me. Well, Mom - I've been a stay at home wife the last 6 months and I can tell you that it's definitely a real job, throw in a puppy and it becomes that much more interesting (I can almost see her nodding disapprovingly :P). Joke apart, she held down the fort when it was needed, and oh boy, was it needed! My dad wanted to be his own boss (hated the 9 to 5). Most of his time was spent in real estate. Additionally he invested in a lot of different ventures as a means to compensate for when things were slow in the main game. Sometimes, this meant he had to swim upstream, and on occasions the side ventures would dry up. This led to the family having some tough days. Looking back today, I believe I began to build my personal principles when we were in the thick of those times. Both my parents reacted very differently to these setbacks and I would like to think I picked up the right bits and pieces. 


  Cooper made a friend at the park. He told her all of his secrets. 
  His begging was not successful.



Hinds - Soberland

Listen to “Soberland” HERE

Hinds is an all-female Garage/indie/pop rock band from Spain. I first heard them back when they had started releasing singles back in 2015 and I've tried to keep up to date with them ever since. Since then they have released 2 albums, one in 2016 called Leave Me Alone and another in April of this year called I Don’t Run. What I liked about Hinds when I first heard them was that it seemed as if they only slightly knew what they were doing while making these songs. Almost like tracks were writing themselves and were improvised in the heat of the moment while the vocals have the spirit of your drunk friend’s karaoke but if it actually sounded good. The band gives off an amateurish vibe that is oddly appealing and makes a lot of their songs feel authentic. This style is complemented with often rough lo-fi recordings and abrasive vocal mixing that at times make louder vocals cut through the instruments and distort.

All of this is carried over with their latest album in which “Soberland” lands on. In this track, minimal instrumentation gives the catchy vocal melodies air to breathe in the verses but propel and explode in the chorus. The main singers compliment each other by swapping verses and sing together(often shouting) while the lyrics appear to be a bit sassy and confrontational, “I hate your taste, I hate your background...Why don't you talk normal once?”

According to band member Carlotta Cosials, this song is about all of the strange people you meet in life and the ones you fall in love with. To me, this song is about how authenticity and a well-structured song beats flashy technical skill any day and that you don’t need to be an expert to make great tunes.

...Listen to another great Hinds song ”Bamboo” HERE

You can comment what you think of the songs by clicking HERE

Sunday Shakedown Spotify Playlist

Imagine a neuroscientist who has only ever seen black and white things, but she is an expert in color vision and knows everything about its physics and biology. If, one day, she sees color, does she learn anything new? Is there anything about perceiving color that wasn’t captured in her knowledge? Eleanor Nelsen explains what this thought experiment can teach us about experience.

“We must believe in luck. For how else can we explain the success of
those we don’t like?

- Jean Cocteau

Did you get this email forwarded to you and want to be on the list? 
Don't like this at all and would like to be taken off the list?
Would you like to write something for the Friendly Feature?
Let's Hear it!
Sunday Shakedown - The Podcast Bros, Greg Schopman, Austin City Limits, & More!

Sunday Shakedown - The Podcast Bros, Greg Schopman, Austin City Limits, & More!

Sunday Shakedown - New Website, Drew Reed Music Review, Zendo Project

Sunday Shakedown - New Website, Drew Reed Music Review, Zendo Project