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Mo Salama

Why You Should Practice Intermittent Fasting

January 6, 2020 By Mo Salama

In today’s article, we’re going to cover what intermittent fasting is, the benefits, the different types of fasting, and finally my experience with fasting.

Before we get into the nitty-gritty, I’d like to first explain what intermittent fasting is.

Intermittent Fasting is the practice of abstaining or reducing consumption of food, drink, or both, for a specific period of time.

Everyone fasts for at least some part of the day, generally the eight or so hours that one spends sleeping every night.

Fasting is not a new concept. It’s been around since the conception of time.

Throughout history, fasting is a common practice in many religions including Buddhism, Judaism, Islam, Christianity, Hinduism.

But what’s interesting is intermittent fasting has just recently surfaced into the mainstream.

But despite that most people today consider intermittent fasting to be this radical idea.

Our society encourages us to be eating all the time.

We’re constantly being told things like breakfast is the most important meal of the day.

Or that we need to eat six small meals to lose weight and stoke our metabolism.

But eating 6-8 small meals a day is a nightmare.

You’re never full, tiny meals don’t satiate you as big meals do.

You’ve got to eat every 2-3 hours or you’re feeling irritable and angry.

It’s a never-ending cycle.

I, on the other hand, like to eat just one or two giant meals per day.

I skip breakfast. I think breakfast is overrated and is not the most important meal of the day. The slogan “breakfast is the most important meal of the deal” was actually invented in the 19th century by John Harvey Kellogg to sell his new breakfast cereal.

I think breakfast slows down your mental acuity, overall cognition, and energy

It takes a lot of energy to digest food, energy that could be used for more useful things throughout your day.

To illustrate this concept of fasting, I want you to paint this picture in your head.

Imagine yourself as a lion.

When a lion is hungry or in a fasted state, they are quick & alert… motivated to hunt and kill.

But then once a lion captures and kills their prey, they’ll feast for hours on end on huge loads of meat in just one sitting.

And once the lion is done feasting, what do they do?

They’ll probably hang around and slow down a bit. They’re no longer motivated to push forward as they did when they were on the hunt.

The lion is satisfied & content…in fact, they probably want to nap and rest for a few days before they go out on the hunt again.

And that’s the entire premise of fasting.

It is hunger that motivates a lion to move, hunt, and to expend energy.

And this wild animal energy is accessible in humans as well.

When I’m fasting, I notice that I’m hungry for more than food. I get this strong drive to attack everything from my daily goals and work to my to-do list.

Fasting a great way to tap into what I call this hunger derived energy.

But aside from the energy to hunt and kill, fasting provides us with loads of other benefits so let’s go ahead and jump right into these benefits.

Reduces Inflammation

The root cause of all diseases today is inflammation.

Excessive inflammation is the cause of many chronic diseases that we face today including Alzheimer’s, dementia, obesity, diabetes, and more.

Intermittent fasting has been shown to significantly reduce inflammation in the brain and body. [R]

One of these ways it does so is through the promotion of autophagy.

Autophagy is like “spring cleaning” for your cells.

As waste material and damaged cells and stress accumulate over time in the body, they create inflammation.

Intermittent fasting stimulates autophagy, helping the body to cleanse itself, get rid of any junk or waste material that may have built up, and repairs the damage of old cells and proteins.

Another way fasting reduces inflammation is by protecting us against the risk of developing diabetes.

Insulin is an essential hormone for controlling blood sugar and energy absorption.

When the body becomes resistant to insulin, glucose builds up in the blood, creating inflammation and later increasing the risk of developing diabetes.

Fasting has the power to decrease insulin levels and improves glucose variability, allowing your body to acquire energy from stored body fat,

This reduces your dependence on sugar, decreasing your risk of developing diabetes.

And for diabetics looking to reduce their dependence on insulin medications, fasting is a great way to increase insulin sensitivity naturally.

Lessens Cancer Risk

Constant eating elicits the body to generate new cells. And any time your body generates new cells, you increase the probability of your body stimulating cancerous cells.

On the other hand, fasting allows your body to rest from generating new cells, decreasing the chance of cancerous cells forming.

Not only that but by depriving current cancer cells in your body from food, you starve them to death.

And because research has shown fasting to increase the production of growth hormones while also lowering blood glucose levels, those both can lessen your risk of developing various cancers.

Helps You Live Longer

According to some researchers, intermittent fasting can increase a person’s lifespan by up to 30% (if animal studies are an indicator) (R).

A study was done in mice way back in 1945 that confirmed these findings. (Here’s the study).

But then there was another study done recently that found that alternate-day fasting increased a person’s lifespan (this study).

Scientists have long known that restricting calories is a way of lengthening life.

When you’re hungry, your body undergoes a mild stress response.

This stress response increases your body’s cellular defense mechanisms and strengthens its stress resistance response.  

This ability to fight stress is what increases longevity in humans.

From a rational viewpoint, this makes sense. Your body looks at it as a challenge.

When you’re hungry or on the verge of life-threatening starvation, your body finds ways to extend your life.

Helps You Lose Weight

In 1965, an extremely obese 27-year-old male, weighing in at 456 pounds fasted for 382 days (one year and 17 days) and lost 275.5 pounds.

The only thing he was able to consume was water, black coffee, and multivitamins.

So, you might be thinking, how on earth was this guy able to not eat for that long and still survive?

Well, you see, This guy didn’t actually stop eating – he was still eating, but now from the insides.

As soon as you eat something, your body enters this state known as a fed state.

When your body is in a fed state, which can last for three to five hours, it is processing food.

When you enter this fed state, it’s hard for your body to shred fat because of the fluctuation of blood sugar levels.

After the fed state, your body goes into a state known as the postabsorptive state, which is when your body is no longer digesting food.

The post–digestion state lasts up 8 to 12 hours after your last meal, which is when you finally enter the fasted state.

When you are in this fasted state, your body begins to tap into its fat stores for energy until you finally run out of fat.

So in this experiment, because this guy was extremely overweight, he had enough food stored in his body to tap into for fuel for a year.

Because our society has been conditioned to eat 2-3 meals a day, it’s rare that our bodies are in this fat-burning state.

We don’t enter the fasted state until about 12 to 14 hours after our last meal.

This is why I love fasting. I can lose fat without changing what I eat (although, I still eat healthy majority of time because I feel better mentally), how much I eat (yes, if you consume more calories than you’re burning, you’ll gain weight but what you’ll find is, over time, fasting reduces the body’s hunger response, stabilizes your hormones, and so as a result, you end up eating less because of the satiety effect it induces), or how often I exercise.

It puts your body in a fat-burning state that extends to even the stubborn areas like your belly fat or love handles.

Moreover, fasting has been shown to boost growth hormone levels as much as 5x and increase noradrenaline — that’s a perfect combination of hormones that are known to break down body fat, build muscle, and increase energy.

Heals Your Gut

If you suffer from chronic digestive issues such as diarrhea, abdominal pain, food allergies/sensitivities, or constipation, or even suspect that maybe stomach lining was damaged – perhaps from eating toxic foods, taking medications, stress, lack of sleep, etc. then you should consider intermittent fasting.

Fasting is an incredible way to repair your gut and decrease intestinal permeability. Studies have shown fasting to improve abdominal pain, diarrhea, constipation, and other commonly reported digestive issues (R).

It also increases Ghrelin, which is a powerful gut hormone that helps synchronize your digestive tract, stimulate intestinal movement, and secret key digestive enzymes (R).

80% cent of our immune system is in our gut. 95% percent of your feel-good neurotransmitters like serotonin produced in your gut, so if your gut is out of balance, your mood & health are probably also out of balance.

Superhuman Brain Functioning

Fasting has been shown to quite literally increase the number of brain cells. 

Fasting is a challenge to your brain, and your brain responds to that challenge by promoting the formation of new brain cells.   

Fasting has been shown to increase levels of brain-derived neurotrophic factor (BDNF) by as much as 50–400%, a protein that regulates memory, learning, and higher cognitive function). BDNF helps existing neurons survive while stimulating the growth of new neurons and synaptic connectivity.

Low levels of BDNF are linked to Alzheimer’s, memory loss, and depression.

Fasting has also been shown to decrease the risk of developing neurodegenerative diseases like Parkinson’s or Alzheimer’s. It promotes neuronal autophagy. When you’re fasting your brain quite literally eats itself by recycling waste material and repairing damage.

Research has also shown that fasting has been associated with the growth of the hippocampus, which is responsible for emotion, learning, and memory (R).

Improves Sleep

Most individuals who participate in intermittent fasting typically stop eating past 7-8 pm.

This is a major benefit because our digestive systems need time to wind down before going into sleep mode.

Constantly digesting food puts a lot of stress on your body and if you’re spending energy digesting food, you aren’t allowing your body to fully rest and reach deeper levels of sleep.

One study found that not only did fasting reduce the number of sleep arousals & leg movements, but it helped promote better quality of sleep, concentration, overall energy, in non-obese individuals.

Improves Appearance

Not only will you feel amazing when fasting on a consistent basis, you’ll look great, too.

Constantly digesting food throughout the day puts a lot of strain on your body and that stress can trigger flare-ups and reflect on your face as acne.

Fasting promotes the release of human growth hormone, which has been found to make your skin look younger and more vibrant. It also improves your hair and nails, help them grow healthy and strong.

Combined with proper nutrition, it will do wonders for your skin, hair, and nails.

But not only can fasting improve your appearance physically, but it does so characteristically. In other words, when you’re living a life of self-control, it shows in your interactions with others.

You naturally feel more vibrant, more confident, and are more empathetic of others.

Additional Physical Health Benefits

Fasting helps recalibrate correct hormones so that you can experience what real hunger is. If neuro-chemicals and hormones are all out of whack due to improper eating, over time our bodies don’t receive correct signals letting us know when we are full. Fasting helps balance your hormones so you can get full quicker.

Fasting has the capacity to renew the entire immune system by generating new white blood cells, the cells responsible for combating infection, viruses, and invaders. It removes the waste and junk of the immune system and swaps them with freshly produced white blood cells.

There is also evidence signifying that fasting has the potential to speed up the healing process when it comes to certain injuries and wounds.

Fasting has also been shown to improve blood pressure levels, reduce cholesterol levels, reduce the likelihood of having a stroke.

It also has been shown to support Cardiovascular Health. Most people naturally lose weight while fasting. Having less body fat reduces your risk of developing cardiovascular diseases and blood clots.

Simpler than dieting

The reason most diets fail isn’t because we switch food choices, it’s because we don’t actually follow the diet over the long term.

It’s not a nutrition problem as much as it is a behavior change problem.

Fasting isn’t a diet. It’s not about calorie restriction. It’s not about food restriction either.

It’s about time-restricted eating. Fasting allows your body to undergo profound changes that last after the fast is ended.

Improvements can be maintained by making fasting a normal part of life without making drastic changes to what you eat.

I would still recommend eating healthy, but my point is you can undergo massive changes solely through fasting.

And that’s exactly while I love fasting. It gives me leeway to eat almost anything I want. I don’t have to stop eating some of the foods that under today’s standards would be considered unhealthy. Most diets restrain you from eating certain foods.

I still eat healthy a majority of the time because I feel like crap when I don’t do, but when practicing intermittent fasting, I can occasionally overindulge in desserts and sweets, and be just fine.

Food is a huge part of my Mediterranean culture. It’s a means of bringing my family friends and me during social gatherings. Intermittent fasting grants me the ability to enjoy the foods I love, with the people I love, without having to be that boring “guy” at the dinner table.

The other reason fasting is easier than dieting is that diets are much harder to incorporate into our daily routines compared to Intermittent fasting.

Diets are based on deprivation, restriction, and starvation. None of that stuff is sustainable in the long term.

I mean take a look at all these 30-day clean eating challenges. After the 30 day food-based challenge, what will happen?

Well if you’re like most people you’ll revert back to your old habits.

In fact, research has shown that 95% of people who lose weight by dieting will regain it in 1-5 years.

Since dieting, by definition, is a temporary food plan, they often don’t work in the long run.

I’ve fallen under the spell of these diets in the past. They work temporarily only to end up leading you down a cycle of overeating and binge eating.

The majority of diets are not balanced and are based on extreme measures.

Most of them do not consider your unique needs and genetic variants & susceptibilities. They rarely tackle the core issues of balancing overall health, centering attention mainly on physical health and often neglecting spiritual, cognitive, and mental health.

That’s why I stay away from diets.

I don’t count calories, I don’t do crazy detoxes or cleanses.

I try not to use the word diet in my Vocabulary anymore.

Improves your focus and productivity.

Fasting makes your day simpler.

The less time you spend trying to prepare food or think about food, the more time you have to work on things that matter.

Eating 1-2 meals a day as opposed to your typical 3 meals with snacks in between, means you’re stressing less and saving time on meal prepping, which includes shopping, cooking, and clearing up afterward.

Or even if you eat out a lot, thinking about what you’re going to eat next, driving, waiting in line for food. This all takes time, energy, and willpower that could be used to focus on important things that matter in your life like learning, working, exercising, etc.

I follow the intermittent fasting schedule, where I skip breakfast and don’t eat my first meal till midafternoon.

This allows me to start my day right away as I wake up.

I can work on my most important tasks in the morning where my energy levels are at the highest.  

During my fasting window, I get a lot more work done than I ever do if I had breakfast when I woke up.

Not only am I saving time on shopping, cooking, preparing, eating, and clearing up afterward. I’m also saving energy.

I don’t have to worry about experiencing a ‘‘food coma’ after breakfast or brunch which also means, I don’t need to take naps in the middle of the day because of fatigue.

My energy levels are consistently high.

Research has also found that being on an empty stomach helps you think and focus better.

In a fasted state, your mind can narrow in on your work and allow you to achieve these deep states of flow that you wouldn’t have otherwise reached in a fed state.

Fasting also gives you a feeling of a physical “lightness,” you feel more agile, quick, mobile, and alert which gives you this amazing boost of energy.

When your stomach is full, particularly on processed & refined foods, your energy levels drop off and your mind becomes dull. You feel lethargic.

The reason we feel mentally foggy after we eat something is that blood flow increases to your digestive system, robbing some of the vital blood flow that would have supplied your brain with energy.

Fasting stabilizes your emotions

Fasting removes our emotional dependence and addictions to certain things.

Most of us when we’re stressed out or feeling anxious or depressed or confused, we look to food or certain things to comfort ourselves. These things could range from sweets and drugs to tv, social media, and our phones.

These all can negatively affect our emotions.

Fasting can help kill off some of our self-destructive emotional patterns and behaviors. We all get locked-up in weird infatuations, and fasting can help us break free of them.

Superhuman Clarity, Direction, Spirituality

Not only is fasting a physical and cognitive reset, but it’s also an emotional and a spiritual reset.

Fasting is practiced by almost every religion around the world – it’s no surprise, then, that a lifestyle that includes intermittent fasting could lead to a deepened sense of holiness.

People have reported feeling more calm, mindful and connected to nature and the world during their fasts.

When you remove yourself from the constant addictions whether its food, video games, mind-altering substances, phones, bad habits, you gain proper perspective and clarity on what matters most in your life, and it helps pave the way to your guiding truth.

When I’m fasting, I quickly become aware of the incongruences and poor habits in my life.

I become more introspective and honest with myself and the direction of my life.

I tap into higher realms of consciousness that I never tap into when I’m not fasting.

Understanding hunger

Intermittent fasting is a great way to understand the cycle of hunger.

For a long time, I didn’t understand that there was a difference between physical hunger and psychological hunger.

This emotional desire for food is confused with physical hunger all the time.

When you’re fasting, you’re deliberately choosing to refrain from eating. What this allows you to do is sit and observe yourself.

As you sit and reflect, you’ll feel pangs of “hunger” that can usually be attributed to psychological cravings.   That is not true physical hunger.

Physical hunger presents itself in the stomach usually through noises and other sensations in the body. If your stomach is growling, or if you feel super light headed you probably need some food.

But most of the time that’s not the case.

Most of the time you’re probably hungry because maybe you’re stressed, distracted, bored, etc. or even because of your environment… someone brought in great smelling food into the office so now you’re feeling hungry.

To determine if you’re truly hungry or not, ask yourself, are you open to eating a salad right now. If not, then know you’re not truly hungry because if you were, you would be open to eating salad, but if not, then most likely it’s because you’re craving some sweets or something comforting out of boredom or stress (unless of course, salad is your comfort food).

Most people expect to be starving when fasting but actually find that their hunger hormone gradually fades over time.

This is because hunger is regulated by hormones like ghrelin and it comes in waves.

This is why many people say that the first four days are the hardest and most uncomfortable on adapting your eating time.

But if you persist and resist the urge to eat, over time, your hormones will acclimate to your new eating schedule and you find that you will be less and less hungry.

Appreciation of food

If you’re eating all the time, your taste buds become dull and desensitized.

If you’ve ever eaten after a period of “true hunger,” you’ll know what eating is supposed to feel like.

Each bite tastes rich, intense, and delicious, it almost feels like it’s your first time ever eating. Food tastes 100x better.

Fasting allows you to experience a sensation of deep contentment and pleasure and regain appreciation of the foods you took for granted.

And if you’re a sucker for fast food and junk food like I am, fasting can help you recalibrate your taste buds and dissipate your cravings for unhealthy foods. It resets them and trains them to seek more healthy food choices over the long haul.

Not only that, but by sacrificing food, it increases your compassion and sympathy for those who are poor, hungry, and less fortunate in this world..

Statistics show that more than one billion people around the world are undernourished.

That’s roughly one in 7 people and a large percentage of those people are children.

Superhuman Willpower & Mental toughness

Regular fasting has given me this mental strength that has translated to other areas in my life.

Because of today’s digital age and our never ending access to resources, our lives have never been easier.

Our lives have slowly turned from a battle against suffering into a battle against pleasure.

Back in ancient times, where we were fighting for survival and hunting/gathering to see another day, now we are, quite literally, pulled in thousands of cognitive directions daily, seeking that next hit of dopamine.

There’s nothing more fundamental to survival than food so when you learn to control your own eating, you develop the muscle to control other less fundamental obsessions.

And so by choosing not to eat, you will find it easier to break free from other compulsions.

In fact, medically, it’s been shown that fasting has been found to rapidly dissipate the craving for alcohol, and other drugs.

Fasting is one of my favorite ways to increase willpower and mental toughness.

If you get good at fasting, it’s easier to control every other aspect of your life.

My experience

I’ve been intermittent fasting on and off for a couple of years now.

As an athlete, sometimes it’s a bit hard for me to fast because of the heavy demands of being an athlete, the constant travel, and the frequent changes in schedules.

But most of the time, when I do fast, I follow the most popular model of intermittent fasting, which uses a 16–hour fast followed by an 8–hour eating period.

Like I said earlier, I tend to skip breakfast and begin my eating window at 4 pm and end at around 10 pm. I find that works best for me.

During my fast i’ll drink water and take brain-boosting supplements. You may consume coffee or tea as long as there’s no sugar or milk. Caffeine is a great appetite suppressant, provides great energy, and also helps boosts fat loss.

Sometimes I’ll also chew sugarless gum while fasting to help curb my appetite. Chewing gum tricks your brain into thinking you are eating something since the act of chewing itself signals your intestines to secrete digestive enzymes and acids to prepare for oncoming food.

But then sometimes if I’m feeling brave, I’ll do a dry fast. A dry fast is when you can’t consume food or any beverages, even water. It’s been said 1 day of dry fasting is the equivalent of 3 days of water fasting. Inflammation cannot exist without water. Microorganisms need water to survive. Dry fasting helps your body and detox quicker. 

So when it comes to the 16 hours on and 8 hours off intermittent fasting schedule, it doesn’t matter when you start your 8–hour eating period. You can start at 8 am and stop at 4 pm. Or you start at 2 pm and stop at 10 pm.

You could play around with the times, but I would recommend a minimum of 16 hours to see major benefits.

The other option you have is to try the Alternate day eating – where you eat for one day and then fast for one day. The benefits you will get with that 24 hour – 36 hours fast model far outweigh the benefits you will get with the other popular 16:8 fasting schedule.

If you can’t fast consistently, you also have the option to do 24-hour fasts once a week, or once a month for a quick mental and physical refresh.

You’ll be surprised to see how even one day of fasting can reset and refine your mind body and soul.

It resets your relationship with food and helps you break free from patterns of emotional eating or indulging.

That being said, if you’ve enjoyed this post, please subscribe to my newsletter if you haven’t already done so. I’ll be releasing more health, wellness, & personal development articles just like this.

Filed Under: Blog

Lean Startup by Eric Ries

December 30, 2018 By Mo Salama

Lean Startup by Eric Ries

Lean Startup by Eric Ries

Print | eBook | Audiobook

Lessons & Notes:

Learning faster than everyone else is a superpower

“Reading is good, action is better.”

Build-Measure-Learn feedback loop is at the staple of the Lean Startup philosophy.

The goal of a startup is to get validation as fast as possible.

Never fuss over vanity metrics. Getting lots of followers, likes, website traffic,and page views is great, but none of those pay the bills.

The big question is not Can it be built? But, should it be built? 

Any extra work beyond what was required to start executing is a huge waste of time, no matter how significant it might seem.

Failing = Learning

The most important part is to get people to commit and pre-pay as quickly as possible; “cool idea” or “I’d pay for that” doesn’t put a cent in your pocket.

New customers emerge from the actions of past customers.

When creating your own MVP – minimum viable product, make sure to remove any process, feature, or work that does not assist directly with the validated learning you seek.

What does that look like? Noah Kagan from Appsumo also used a simple landing page where people would just send him $60 to get started. For Amazon it was a very basic website. For Zappos, it was a website with just photos with shoes. Only until the customer’s pulled out their credit cards, did the Zappos founder go to a shoe store, buy the actual shoes, and ship them.

Bottom line is validate your idea by having customers pay for the product or service before actually figuring out how you will deliver the product.

Continuously experiment and measure what you’re learning with real users by using cohort analysis and split tests.

You can’t really understand any part of your business until you become a customer of your business yourself and see it from that point of view.

Most problems are caused by bad process, not bad people.

Just in time production method – Toyota has built the most advanced learning model in history. Instead of manufacturing and holding heaps of inventory (vehicles), they keep inventory levels low by only producing the vehicles needed to meet customer demand and keep the production process going.

“If our production process is so fragile that you can break it on your very first day of work, shame on us for making it so easy to do so.”

Your business should have two distinct functions: innovation and execution.

The innovation motto is “Fail fast.” The execution motto: “Failure is not an option.”

The innovation function is about constant testing. The execution function is about the day-to-day operations of your innovation successes.

A true experiment follows the scientific method. It begins with a clear hypothesis that makes predictions about what is supposed to happen. It then tests those predictions empirically. Just as scientific experimentation is informed by theory, startup experimentation is guided by the startup’s vision. The goal of every startup experiment is to discover how to build a sustainable business around that vision.

Successful startups usually focus on just one engine of growth, specializing in everything that is required to make it work. Viral Engine of Growth, Paid Engine of Growth, or Sticky Engine of Growth

The longer we worked, the more afraid we became of how customers would react when they finally saw the new version. As our plans became more ambitious, so too did the number of bugs, conflicts, and problems we had to deal with. Pretty soon we got into a situation in which we could not ship anything. Our launch date seemed to recede into the distance. The more work we got done, the more work we had to do. The lack of ability to ship eventually precipitated a crisis and a change of management, all because of the trap of large batches.


To sell the shoes, Zappos had to interact with customers: taking payment, handling returns, and dealing with customer support. This is decidedly different from market research. If Zappos had relied on existing market research or conducted a survey, it could have asked what customers thought they wanted. By building a product instead, albeit a simple one, the company learned much more:

  1. It had more accurate data about customer demand because it was observing real customer behavior, not asking hypothetical questions.
  2. It put itself in a position to interact with real customers and learn about their needs.
  3. It allowed itself to be surprised when customers behaved in unexpected ways, revealing information Zappos might not have known to ask about.

For example, what if customers returned the shoes?

 Split-testing allows the product team to answer these questions rapidly and almost instantly.  Segment  your customer base and use cohorts to identify the market your testing . Release versions of the products with & without the engine of growth you picked. Validate your engine! Tune it accordingly and when it’s time, rev it up!

“when you fall in love with the problem and not the solution it opens your mind up in a really different way. So we would typically fall in love with the solution, which would always be a product … As you fall in love with the problem, you start seeing business model opportunities; you start seeing marketing and education opportunities in addition to product opportunities, and it’s just much, much richer. we’re spending 25 to 50 percent less money along the journey. It’s amazing.

Most entrepreneurs and product development people dramatically overestimate how many features are needed in an MVP. When in doubt, simplify.

Dropbox: To avoid the risk of waking up after years of development with a product nobody wanted, Drew did something unexpectedly easy: he made a video. The video is banal, a simple three-minute demonstration of the technology as it is meant to work.

Cohort analysis. This is one of the most important tools of startup analytics. Although it sounds complex, it is based on a simple premise. Instead of looking at cumulative totals or gross numbers such as total revenue and total number of customers, one looks at the performance of each group of customers that comes into contact with the product independently. Each group is called a cohort

The sign of a successful pivot: the new experiments you run are overall more productive than the experiments you were running before.

The three A’s of metrics: actionable, accessible, and auditable.

A pivot requires that we keep one foot rooted in what we’ve learned so far, while making a fundamental change in strategy in order to seek even greater validated learning.

The growth hypothesis tests how new customers will discover a product or service.

“Until we could figure out how to sell and make the product, it wasn’t worth spending any engineering time on.”

The point is not to find the average customer but to find early adopters: the customers who feel the need for the product most acutely. Those customers tend to be more forgiving of mistakes and are especially eager to give feedback.

do not hire someone just because they have the domain expertise. You want to be sure that they can work with the resources you can provide in terms of staff size and budgets. In other words, be sure they are ready to work at a startup

question any hiring decision based on “culture fit” alone. While Jeff and Eric agreed that company culture can be powerful and effective, it can also result in a homogeneous company with unexplored opportunities and weaknesses

“Customers don’t care how much time something takes to build. They care only if it serves their needs.” 

he decision to pivot or preserve strategy is fundamental to the future of the companies. 

The right kind of metrics are unbiased, very specific, small targeted, split tested, cohort analysed metrics.

There are many value-destroying kinds of growth that should be avoided. An example would be a business that grows through continuous fund-raising from investors and lots of paid advertising but does not develop a value-creating product. Such businesses are engaged in what I call success theater, using the appearance of growth to make it seem that they are successful

“When in doubt, simplify.” 

  • Learn -> ideas -> build -> product -> measure -> data -> learn…
  • Minimize TOTAL time through the loop 

VII. Vision triangle

a. Product at top; can be optimized; tuning the engine

b. Strategy in middle; pivot

c. Vision at bottom (foundation); changes less

The strategy may have to change (called a pivot). However, the overarching vision rarely changes. 

XII. Concierge MVP: do all the work manually behind the scenes and fake automation
a. Actually build real automated product later.

Only meaningful metrics are cohort analyses to see if what you’re building new is actually making any difference

b. Three learning milestones: establish baseline, tune the engine/optimize, pivot or persevere

c. Spend $5/day on Google Adwords to get 100 clicks; use those clicks to experiment and learn

XI. Pivot: structured course correction designed to test a new fundamental hypothesis about product, strategy, or engine of growth

a. Zoom-in pivot: focus on one feature of a larger whole

b. Zoom out pivot: whole product needs more features

c. Customer segment pivot: focus on one customer segment
i. Sign LOIs

d. Customer need pivot: change in understanding of real need

e. Platform pivot: change from app to platform or back
i. Like creating self-serve model to create similar apps

f. Business architecture pivot: high margin/low vol to low margin/high vol (or back)

g. Value capture pivot: different monetization

h. Engine of growth pivot: viral, sticky, or paid growth models

i. Channel pivot: change sales channel

j. Technology pivot: change underlying technology

k. A pivot is a new strategic hypothesis to test

l. A startup’s runway is the # of pivots it can still make

i. Get to each pivot faster to extend runway

Focus needs to be on improving customer retention.

Video MVP: show a video of how product works and fake it behind the scenes

a. See how many people sign up

“You cannot be sure you really understand any part of any business problem unless you go and see for yourself firsthand. It is unacceptable to take anything for granted or to rely on the reports of others.

Leadership requires creating conditions that enable employees to do the kinds of experimentation that entrepreneurship requires.

Success is not delivering a feature; success is learning how to solve the customer’s problem

“entrepreneur” should be considered a job title in all modern companies that depend on innovation for their future growth

“What if we found ourselves building something that nobody wanted? In that case what did it matter if we did it on time and on budget?” 

“Ask most entrepreneurs who have decided to pivot and they will tell you that they wish they had made the decision sooner.”

“Product managers figure out what features are likely to please customers; product designers then figure out how those features should look and feel.” 

“There is surely nothing quite so useless as doing with great efficiency what should not be done at all.”

“Only 5 percent of entrepreneurship is the big idea, the business model, the whiteboard strategizing, and the splitting up of the spoils. The other 95 percent is the gritty work that is measured by innovation accounting: product prioritization decisions, deciding which customers to target or listen to, and having the courage to subject a grand vision to constant testing and feedback.” 

tartups often accidentally build something nobody wants, it doesn’t matter much if they do it on time and on budget. The goal of a startup is to figure out the right thing to build—the thing customers want and will pay for—as quickly as possible.

“True startup productivity is not just making more stuff, but systematically figuring out the right things to build.

“If you don’t know what you’re testing, all the results in the world will tell you nothing.”

“must learn what customers really want, not what they say they want or what we think they should want

“Ask yourself: Do consumers recognize that they have the problem you are trying to solve?”

Like this book? — Lean Startup by Eric Ries

Get it here: Print | eBook | Audiobook


Filed Under: Blog

Tools of Titans by Tim Ferriss

December 30, 2018 By Mo Salama

Tools of Titans by Tim Ferriss

Tools of Titans by Tim Ferriss

Print | eBook | Audiobook

Lessons & Notes:

More than 80% of the interviewees in this book have some form of daily meditative practice. Also, a majority of males over 45 interviewed skip breakfast, or eat super light.

Be the change you want to see in the world. Lead by example, not by opinion.

“When 99% of people doubt you, you’re either gravely wrong or about to make history.”

Happiness is wanting what you have.

You can’t use up creativity. The more you use, the more you have.

“Losers have goals. Winners have systems.”

“If you ran into an asshole in the morning you ran into an asshole. If you run into assholes all day, you’re the asshole.”

“Fighting emotions is like flailing in quicksand—it only makes things worse. Sometimes, the most proactive “defense” is a mental nod and wink.”

Becoming a good public speaker (often considered the number one fear among people) is a rare skill to have.

“Judge a man by his questions rather than his answers.”

If you let your education lead to knowledge, you become foolish. If you let your education lead into action, you become wealthy.

Investing in yourself is the best investment you’ll ever make. There’s no monetary investment that’ll ever match it, because as you gain more knowledge, health, relationships, talent, skill, grit, and ability, you inevitably will gain more money.

The world’s biggest problems are the world’s biggest business opportunities.

What you do is more important than how you do it, because at the end of day doing something well doesn’t make it important.

The person who is willing to suffer the most and be the most uncomfortable is not only the most fearless, but advances the fastest.

Most of us would rather be wrecked by admiration than saved by criticism.

Three options: You can change it, accept it, or you can leave it.

When it comes to your health, there isn’t a diet out there that works for all. You can read books and educate yourself on all types of diets, but that doesn’t free you from having to eat dairy, gluten, etc. to find out if you’re sensitive.

Be brave enough to enter into unfamiliar and uncomfortable territory, but also be smart enough to discontinue exploring when you’ve identified something worth sticking around for.

Be your unapologetically weird self — weird = attention-grabbing

“Learn the rules like a pro, so you can break them like an artist.” —Pablo Picasso”

“I am not the strongest, I am not the fastest. But I’m really good at suffering.” —Amelia Boone

Billions of new consumers are coming online in the next few years. What do they need?

Your inbox is everyone else’s agenda for your time. Anyone can add tasks to your to-do list thru your inbox.

The things that are making you the most anxious are often the things that have been moved from one day’s to-do list to the next, to the next, and so on.

On your to-do list, the most uncomfortable task is usually most important.

Diversify jobs, investments, clients, friends, etc. for stress management. Ex. I’m not going to worry about losing a client if you have 50 clients, same with real estate, stocks, side hustles, jobs, and friends.

You often shouldn’t start a business unless people are asking you to.

“If you find yourself saying, “But I’m making so much money” about a job or project, pay attention. “But I’m making so much money,” or “But I’m making good money” is a warning sign that you’re probably not on the right track or, at least, that you shouldn’t stay there for long. Money can always be regenerated. Time and reputation cannot.”

Strong opinions, loosely held.

The less you own, the less owns you.

“The opposite of play isn’t work. Its depression.”

“The opposite of happiness is boredom.”

Kids don’t do what you say. They do what they see. Be an example for them.

Set your goals absurdly high and if you fail, at least you’ll fail above everyone else’s definition of success.

Profit with your mind, not your time.

You don’t need any more ideas, you need to trust and act on the ideas that you already have up your sleeve.

If you want to move fast, you will make mistakes. Be okay with making errors 10-20% of time if it means you can move fast.

Success starts with attracting 1,000 fans and making them extremely happy.

The way you foster creativity is by stepping outside the norm and experiencing new adventures that will form into a story, a podcast, or even a business idea. 

For years, Whitney Cummings, a famous actress and writer did comedy by using the same cycle of material and refining & tweaking of her craft – until one day she realized she was omitting the life that would supply her with new material. Only when she started making time for herself outside of her work did her success reach the next level.

If you’re having trouble figuring out what to work on in your business, ask yourself “If I was given only 2 hours per week to work on my business, what would I do?

When coming up with business ideas, ask yourself what do I spend an absurd amount of money on and how might I convert into a business venture? (Ex. Books – start a book review site, protein bars – start a protein supplement company, clothes – start a fashion line)

If you’re contemplating entering into unfamiliar territory (ex. starting a business), ask yourself “what are the worst things that could happen? Could I get back here to where I am if they did happen?”

The purpose of life is a life of purpose.

A few of my favorite Laws by Peter Diamandis.

  • “When given a choice take both.”
  • “When forced to compromise, ask for more.”
  • “If you can’t measure it, you can’t improve it.”
  • “The day before something is breakthrough, it’s a crazy idea.”
  • “No” simply means begin again at one level higher.”

Buy the Book: Tools of Titans by Tim Ferriss

Print | eBook | Audiobook

Filed Under: Blog

The Subtle Art of Not Giving a F*ck by Mark Manson

December 30, 2018 By Mo Salama

The Subtle Art of Not Giving a F*ck by Mark Manson


The Subtle Art of Not Giving a F*ck by Mark Manson

Print | eBook | Audiobook

Lessons & Notes:

“Because here’s the thing that’s wrong with all of the “How to Be Happy” shit that’s been shared eight million times on Facebook in the past few years—here’s what nobody realizes about all of this crap: The desire for more positive experience is itself a negative experience. And, paradoxically, the acceptance of one’s negative experience is itself a positive experience. This is a total mind-fuck. So I’ll give you a minute to unpretzel your brain and maybe read that again: Wanting positive experience is a negative experience; accepting negative experience is a positive experience. It’s what the philosopher Alan Watts used to refer to as “the backwards law”—the idea that the more you pursue feeling better all the time, the less satisfied you become, as pursuing something only reinforces the fact that you lack it in the first place.”

Seeking constant positivity is an act of avoidance because by continuously imposing positivity upon yourself, you’re denying the reality of life’s problems.

“The avoidance of suffering is a form of suffering. The avoidance of struggle is a struggle. The denial of failure is a failure. Hiding what is shameful is itself a form of shame. “

Getting to the top is a continuous upward spiral with new problems and issues that you must face, accept, and appreciate.

The more something impends your identity, the more you will try to avoid it.

When a person has no problems, the brain finds a way to invent some.

Accepting your life experience as being outstanding regardless of past trauma, pain, or negativity is the single best thing you can probably do for your happiness.

“Don’t hope for a life without problems. Hope for a life with good problems.”

“Problems never stop. They merely get exchanged or upgraded.”

“Our lives today are filled with information from the extremes of the bell curve of human experience. The best of the best, worst of the worst, and most upsetting of the upsetting. We only see the most exceptional news stories because that’s what drives revenue. This is a real problem when it comes to comparison because you can only be exceptional in one thing thing and you’re going to be below average in nearly everything else. That makes comparison a very dangerous game to play.”

The more uncomfortable the answer, the more likely it is to be true.

You can’t be significant and life-transforming for some people without also being an awkward loser and a joke to others.

“If you find yourself consistently giving too many fucks about trivial shit that bothers you — your ex-girlfriend’s new Facebook picture, how quickly the batteries die in the TV remote, missing out on yet another 2-for-1 sale on hand sanitizer — chances are you don’t have much going on in your life to give a legitimate fuck about.”

If you are able to not give a fuck about the discomfort and struggle your goals require, then you will become relentless.

For you to change your habits, you must be okay with being wrong about something.

If it’s down to you being messed up, or everybody else being messed up, it is far more likely you’re the one who’s messed up.

If someone is better than you at something, then it’s probably because they have failed at that something more than you have.

Life is about not knowing and then doing something anyway; you’ll never have all of the answers

The desire to avoid rejection, confrontation, conflict in order to make everything gel and synchronize is a deep form of egotism.

When trust is broken, it can be reconstructed only if the trust-breaker admits fault and takes responsibility by improving their behavior over time.

“If your emotions are constantly being swayed from one direction to another, and you feel a lack of control, it’s likely that you’re prizing a lot of the wrong things in your life.”

A bad relationship is when two people solve each other’s problems in order to feel good about themselves. A good relationship is when two people solve their own problems in order to feel good about the other person.

Saying no and hearing no often is a sign of a good relationship.

“You and everyone you know are going to be dead soon. And in the short amount of time between here and there, you have a limited amount of fucks to give. Very few, in fact. And if you go around giving a fuck about everything and everyone without conscious thought or choice—well, then you’re going to get fucked.”

Most of the advice out there functions at a superficial level of simply trying to make people feel good in the moment, while the real long-term issues never get resolved.

Everybody loves the result. But you have to love the process.

What is objectively true about your situation is not as critical as how you subjectively view, measure, and value the situation.

Self-awareness is like an onion. The first layer is a simple reading of one’s emotions (happy, sad, anxious, angry,). The second layer is how you perceive those emotions and understanding where they’re originating from. The third level becomes your habits and personal values.

Negative feelings are a call to action; when you experience these, it means you’re supposed to move towards doing that thing that’s holding you back.

You’re going to die anyway, so your doubts, fears, and failures don’t really matter. You have nothing to lose. You might as well try.

Action isn’t just the byproduct of motivation; it’s also the source of it. Inspiration will strike when you take action.

You were fortunate enough to have existed as a human being so go out there and do something valuable with your life because your days are counting down.

Certainty is the opposite of growth.

Your life is defined by what you’re willing to struggle for.

Commitment to one thing liberates us more than anything else. You can’t be a jack of all trades; this is the cost of greatness.

“In my life, I have given a fuck about many people and many things. I have also not given a fuck about many people and many things. And like the road not taken, it was the fucks not given that made all the difference.”

Low self-esteem is not always correlated with evil deeds; some of the wickedest criminals often felt great about themselves.

“It is the mark of an educated mind to be able to entertain a thought without accepting it.” -Aristotle

We can’t always control our circumstances. But we can always control how we interpret what happens to us, as well as how we react.

Confronting your insecurities, fears, and worries honestly and vulnerably is what allows you to build courage, perseverance, and great relationships with others.

“The ticket to emotional health, like that to physical health, comes from eating your veggies—that is, accepting the bland and mundane truths of life: truths such as “Your actions actually don’t matter that much in the grand scheme of things” and “The vast majority of your life will be boring and not noteworthy, and that’s okay.” This vegetable course will taste bad at first. Very bad. You will avoid accepting it. But once ingested, your body will wake up feeling more potent and more alive”

Not giving a fuck does not mean you’re being unsympathetic; it means you’re being efficient.

In the HBO show, The Wire, there’s a scene where the Bunk said to Officer McNulty: “That’s what you get for giving a fuck when it wasn’t your turn to give a fuck.”

As a society, we are no longer facing a material problem. We have an abundance of resources: TVs, gadgets, clothes, and possessions that we don’t need. The battle were fighting is spiritual. We own so much stuff and have so many opportunities and mediums for doing things that we don’t know what to say no to anymore.

Buy the Book: The Subtle Art of Not Giving a F*ck

Print | eBook | Audiobook

Filed Under: Blog

The Greatest Salesman in the World by Og Mandino

December 30, 2018 By Mo Salama

The Greatest Salesman in the World by Og Mandino

The Greatest Salesman in the World by Og Mandino

Print | eBook | Audiobook

The Greatest Salesman in the World is a book, written by Og Mandino,

Main Idea:

In a nutshell, the book is about a young man named Hafid in ancient Jerusalem in Biblical times who attains success principles from a very wealthy business man who owns a chains of stores.

Lessons & Notes:

“Wealth, my son, should never be your goal in life. Your words are eloquent but they are mere words. True wealth is of the heart, not of the purse.”

Don’t strive to be rich only in wealth. Strive to be rich also in health, peace of mind, love, happiness, and serenity

“Only a habit can subdue another habit.”

He who permits his thoughts to control his actions is weak.

He who forces his actions to control his thoughts is strong.

Good habits are fundamental to success.

Welcome each day with love in your heart.

You are nature’s greatest miracle.

Live each day as if it is your last. No one is promised a tomorrow.

“The rewards are great if one succeeds but the rewards are great only because so few succeed.”

However you define “God,” don’t ask “God” to provide with you gold, success, riches, or happiness, instead pray to “God” for guidance, light, direction, and strength. Your prayers will be answered when you let God show you the way to acquire these things.

“Obstacles are necessary for success because in selling, as in all careers of importance, victory comes only after many struggles and countless defeats. Yet each struggle, each defeat, sharpens your skills and strengths, your courage and your endurance, your ability and your confidence and thus each obstacle is a comrade-in-arms forcing you to become better… or quit. Each rebuff is an opportunity to move forward; turn away from them, avoid them, and you throw away your future.”

Humans are the only creatures who can laugh, and the best thing to laugh at is ourselves so cultivate the habit of laughter. Whenever things appear stressful or miserable, repeat the word, “This too shall pass,” and all upsetting feelings will seem lighter. 

Laughers puts successes as well as failures into perspective. 

You can’t be prosperous without being grateful.

The only difference between those who fail and those who succeed are in their daily habits.
Dreams, goals, plans are of no value unless they are followed by action.

“If I feel depressed I will sing. If I feel sad I will laugh. If I feel ill I will double my labor. If I feel fear I will plunge ahead. If I feel inferior I will wear new garments. If I feel uncertain I will raise my voice. If I feel poverty I will think of wealth to come. If I feel incompetent I will remember past success. If I feel insignificant I will remember my goals. Today I will be master of my emotions.”

Always do more than is required of you.

Poverty is an honor and even a way of life for the monk in the desert; learn to be agile and happy with having nothing.

Delay short-term gratification – “The beggar thinks only of his next meal and I think only of the meal that will be my last.”

Each action that becomes a habit in living becomes a part of your identity and destiny.

“And most of all I will love myself. For when I do I will zealously inspect all things which enter my body, my mind, my soul, and my heart. Never will I overindulge the requests of my flesh, rather I will cherish my body with cleanliness and moderation. Never will I allow my mind to be attracted to evil and despair, rather I will uplift it with the knowledge and wisdom of the ages. Never will I allow my soul to become complacent and satisfied, rather I will feed it with meditation and prayer. Never will I allow my heart to become small and bitter, rather I will share it and it will grow and warm the earth.”

Like this book? — The Greatest Salesman in the World

Get it here: Print | eBook | Audiobook

Filed Under: Blog

Quiet by Susan Cain

December 28, 2018 By Mo Salama

Quiet: The Power of Introverts in a World That Can’t Stop Talking by Susan Cain

Quiet: The Power of Introverts in a World That Can't Stop Talking by Susan Cain


Print | Ebook | Audiobook

Lessons and Notes:

The bulk of introverts display sensitive personality traits, picking up on small details in their environments.

Introverts are more easily stimulated than extroverts.

The tiny things extroverts may never pay attention to are the things that introverts examine heavily.

Philosophy and morality fascinate introverts.

Conversations about the latest TV shows or workplace gossip comes easily to extroverts.

Introverts don’t like small talk. They hate the barrier it builds between people.

“We have two ears and one mouth and we should use them proportionally.” 

Introverts listen more, speak less; read more, socialize less

Introverts like to think before they speak.

For introverts, it’s much easier to observe and ponder.

Introverts prefer “pajamas over people.”

You don’t have to be an extrovert to be charismatic.

Many introverts are great public speakers, leaders, & communicators, but they still have a need to spend more of their time in quieter ways.

“Introverts, in contrast, may have strong social skills and enjoy parties and business meetings, but after a while wish they were home in their pajamas. They prefer to devote their social energies to close friends, colleagues, and family. They listen more than they talk, think before they speak, and often feel as if they express themselves better in writing than in conversation. They tend to dislike conflict. Many have a horror of small talk, but enjoy deep discussions.”

“Those who know do not speak. Those who speak do not know.”

If you’re told that you’re “in your head too much,” that means you’re a “thinker”

Highly-reactive introverts sweat more profusely.

Einstein, a definite introvert once stated “It’s not that I’m so smart, it’s that I stay with problems longer.”

When someone offers you an alcoholic beverage, “what they’re really saying is, have a drink of extroversion.”

Introverts are capable of acting like extroverts for the sake of their loved ones or work they deem important.

Participating in an online working group is a form of solitude all its own.

Einstein once stated “I am a horse for a single harness, not cut out for tandem or teamwork, for well I know that in order to attain any definite goal, it is imperative that one person do the thinking and the commanding.”

“There’s zero correlation between being the best talker and having the best ideas.” 

Solitude is the air introverts breathe.

Speaking to strangers at a party and being interviewed for a job can cause extreme anxiety for introverts. But this isn’t due to shyness.  It’s because introverts prefer quieter, less stimulating environments. Observing the spirits of everyone around them & processing all this new information is an overwhelming task on the brains of introverts.

Being shy is NOT the same as being introverted.

“Shyness is the fear of social disapproval or humiliation, while introversion is a preference for environments that are not overstimulating. Shyness is inherently painful; introversion is not.”

If you’re an introvert, be away from the center during group gatherings. That physical distance will allow you to experience more comfort, letting you scan the room and comment from an angle ever so slightly removed.

Many high-reactive introverts become entrepreneurs, writers, accountants, or engineers. These careers give you the opportunity to work independently. You’re protected from encountering unexpected and highly stimulating things.

Whoever is the loudest is not necessarily the smartest.

Unlike in the U.S. and Europe, introverts are valued in Asia.

In western cultures, success lies in how extroverted you are.

“Evangelicalism has taken the Extrovert Ideal to its logical extreme…If you don’t love Jesus out loud, then it must not be real love. It’s not enough to forge your own spiritual connection to the divine; it must be displayed publicly.” 

“Our culture is biased against quiet and reserved people, but introverts are responsible for some of humanity’s greatest achievements.”

In Asian cultures, speaking out of turn and being loud and chatty is considered offensive.

Certain environments cause introverts to feel restless. Don’t pressure an introvert into huge social situations. Instead, do it bit by bit. This increases their confidence. 

Many of the most creative people in the world are introverts. They flourish when given privacy to work.

Microsoft and Pixar Animation Studios have attempted to find the balance between group effort and privacy, by pushing for the establishment of individual offices, and making use of sliding doors and moveable walls to increase or lessen privacy.

The internet might be the greatest discovery of all time for introverts, as it allows them to influence the world right from their bedroom, away from highly stimulating people and locations. Many say that they can reveal and express their true selves online in ways that they might not be able to do in face-to-face interactions.

Our sensory organs decide how we react to the environment around us.

Kids who respond strongly to external stimuli grow up to be introverts, while others are less sensitive to their surroundings become extroverts.

Introverts are better than extroverts at delaying gratification.

People who use Botox, to treat their angry resting face, seem to overall be less prone to anger than those who don’t use Botox, because the very act of frowning causes the amygdala to generate negative emotions. Botox not only can gratify you physically but also emotionally.

Forcing an introvert who is afraid of public speaking to give a talk front of thousands of strangers is a terrible idea. Instead, allow them to first prepare by gradually easing into it and then practicing their speech in front of people they know and trust first.

Even the top colleges, like Harvard, try to mold their graduates into extroverts, by pressuring them to participate in group work, conferences, and even social nightlife & entertainment with their fellow students as part of their program.

Introverts tended to be more emotionally stable resulting in higher performance as revealed at an investment bank comprised of 64 traders.

In United States, social anxiety takes the form of extreme worry about embarrassing oneself, however, in Asian countries such as japan, social anxiety takes the form of extreme worry about embarrassing others.

In Asia, people honor their relationships immensely. They’d rather embarrass themselves than embarrass others.

When it comes to creative problem-solving among introverts and extroverts, the best process is a hybrid model where you go off by yourself first just to reflect and then you mesh as a group to share your insights.

Open-plan offices have been found to lessen productivity and weaken memory due to uncontrollable distractions, noise, and loss of privacy.

Companies need to adjust their workstations for introverts as well as introverts tend to think best in solitude.

Buy the Book: Quiet: The Power of Introverts in a World That Can’t Stop Talking

Print | eBook | Audiobook


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