we live in a world filled with consumption—we call it the information age.
now more than ever, there’s so much noise in the world. ai-generated videos, mindless instagram reels, and more.
it’s easy to get caught up in this noise. it’s even easier to get caught up with the wrong content.
i believe that just as you are the average of the 5 people you hang out with the most, you’re also the average of the content that you consume on a daily basis.
think about it this way: if you eat junk food every day, you become fat. same thing with information consumption—if you consume pointless media every day, you aren’t nourishing your brain. so that’s why i think it’s important to have an information diet, same as a nutritional diet.
personally i think most information is useless if you can’t act upon it. when you read a book, watch a youtube video, or listen to a podcast, you should be learning something that you can apply to your daily life.
there’s a metric for this, which i call insights per unit content (ipuc). high ipuc content provides actionable insights that you can immediately apply to improve your life.
to help you get started with better content consumption, i’ve compiled all the high-ipuc resources that have significantly improved my life. i’ve organized them by category and included my personal notes on why they’re valuable.
before diving in, here’s a quick key to navigate the resources:
- 🎙️- podcast
- 📖- book
- 📜- article
- 🪴- my writing
- 📺- video
- 🛠️- tool
each resource is rated for difficulty (🟢 beginner, 🟡 intermediate, 🔴 advanced) and time investment (⏱️).
health & wellness
curated resources that actually helped me optimize my health by understanding the science and protocols to leverage the data to improve my wellbeing.
general health science
andrew huberman
🎙️ huberman lab 🟢 | ⏱️ 2-3hrs/episode
my #1 resource for science-backed health optimization. start with his “toolkit” episodes - they completely changed how i approach sleep, fitness, and stress
🛠️ huberman lab AI 🟢 | ⏱️ 5-10min
quick search engine for all his content. perfect for finding specific protocols without watching full episodes
sleep optimization
core guide
🪴 sleep optimization roadmap 🟢 | ⏱️ 15min
*my personal sleep improvement journey. implementing these changes over 6 months improved my sleep quality 10x
matthew walker’s work
🎙️ huberman x walker sleep series 🟡 | ⏱️ 12hrs total
comprehensive 6-episode series that changed how i view sleep cycles and afternoon caffeine intake
📖 why we sleep 🟢 | ⏱️ 6-8hrs
the book that sparked my interest in sleep optimization, though some claims are now outdated
📜 guzey’s critique 🔴 | ⏱️ 30min
critique on walker’s book. balanced my perspective on sleep requirements and helped reduce my sleep anxiety
fitness
youtube educators
📺 jeremy ethier 🟢 | ⏱️ 10-15min/video
where i started my fitness journey. his form tutorials transformed my workout technique and understanding of basic movements
📺 jeff nippard 🟡 | ⏱️ 15-20min/video
deep dives into the science of training. his videos helped me optimize my training splits and program design