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Spark by John Ratey

The Rabbit Hole is written by Blas Moros. To support, sign up for the newsletter, become a patron, and/or join The Latticework. Original Design by Thilo Konzok.

Key Takeaways

  1. Exercise is crucial to how we think and feel, how we learn, staves off aging, and improves our mood
  2. Forced exercise doesn’t have the same positive effects as voluntary exercise. If you understand the benefits of exercise, hopefully it’ll make it easier to commit to
  3. The Naperville study is amazing. 19,000 students exercised first thing and only 3% were obese compared to the national average of 30%. They learned better and scored at world class levels. The fix for education may lie at least partially in exercise
  4. Exercise primes us to learn and improves the connections we make, enhancing our creativity, recall, and retention
  5. We can alter our mental state, reducing stress, anxiety, and depression
  6. Find ways to exercise in a social manner too through sports or classes
  7. Good diet, occasional fasting, exercise are healthy stressors that help us flush out toxins and strengthen our muscles and wellbeing
  8. It’s important to take a break as well. If we’re always on, we’ll never recover. You’ll see many marathon runners with a little paunch for this reason. Rest and sprint is a more effective way to live and exercise than always mildly on
  9. Exercise is also incredibly helpful in regulating hormones and keeping them steady as we age
  10. 4-5 days per week of exercise, intense, shorter, strength training mixed in, and aerobic exercise, long walks

What I got out of it

  1. I knew some of these benefits from exercise, but seeing the extent is wildly exciting. Doing it first thing in the morning has benefits throughout the day and incorporating it before a test, important meeting, or other event will help keep you sharp
Categories
Books

The Energy Formula: Six Life Changing Ingredients to Unleash Your Limitless Potential by Shawn Wells

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