[UP 030] - Could an earlier dinner lead to a longer life?

Hello hello,

Hope you’ve been well.

Here we are once again. Your weekly dose of UP. Edition #030

This week, we're diving into the art of the possible, the science of slumber, and the dance of human interaction. Here's a sneak peek at what's unfolding:

🔗 Creative Constraints: Discover how limitations can actually boost creativity and lead to success, with a nod to Silicon Valley's launch philosophy.

🌙 Deep Sleep Sweet Spot: Learn why dining earlier could unlock the best sleep of your life and a downstream of health benefits.

💡 Human Dynamics: Are you a Diminisher or an Illuminator? We're diving into how each type impacts those around them and how to shine bright.

Ready?

Creative Constraints

When it comes to shipping out our creative work, constraints aren't just helpful; they're essential.

They're the invisible rails that guide the creative train to its destination.

Without them, we're prone to wander aimlessly overwhelmed with possibilities, often ending up nowhere.

I've felt this firsthand just recently in fact.

A week ago, I wrapped up a 10-week experiential course on product management.

During a product management course, our team—flung across time zones and cultures—had to come together to birth a prototype for a startup.

It was a no-code project, which meant we could iterate endlessly with ease, tweaking and perfecting ad infinitum.

But we didn't.

Why?

Because constraints—financial, temporal, and social—kept us honest.

We had skin in the game, a ticking clock, and a collective will that wouldn't let us falter.

The result?

We launched.

It wasn't perfect, but it was out there, a tangible testament to our efforts and a platform for future refinement.

At least that’s the idea. It’s in the founder’s hands now.

All this while, I was reminded of Reid Hoffman's Silicon Valley adage: perfection is the enemy of progress.

The first iteration will never be flawless, and that's okay.

It's not about launching something perfect; it's about launching, period.

To navigate this, I turn to Colin Powell's 40-70 rule, a principle that, while designed for decision-making, is equally applicable to creative projects.

It's about striking a balance between action and analysis.

Launch too soon, and you risk presenting a half-baked idea; wait too long, and the market will pass you by.

But here's the rub: gauging that 40-70 percent sweet spot is more art than science.

It's subjective, and when you're working with a team, aligning on that range can be like trying to catch the wind.

So, how do we find common ground?

Communication is key.

It's about setting clear expectations and understanding that 'good enough' is not a compromise but a strategic decision.

It's about embracing the imperfections of your MVP as stepping stones to excellence, not as stumbling blocks.

And remember, the MVP is just the beginning.

It's a launchpad for learning, for iterating, and for growing.

So, when you're in the throes of creation, and that familiar siren song of perfectionism is luring you to the rocks of procrastination, just remember the power of constraints.

They're not just necessary; they're your allies in the quest to bring your vision to life.

So, let's set those deadlines, define our minimum standards, and push our projects into the world.

Let's be bold enough to launch at 70 percent and wise enough to never settle for less than 40.

After all, the only perfect product is the one that never sees the light of day—and what good is that to anyone?

Let’s move on to some dinner habits shall we?

Deep Sleep Sweet Spot

Hate to break it to you but the timing of your last meal could be the villain or hero of your sleep quality.

It's a simple equation: finish eating earlier, give your body a longer break before bed, and reap the benefits of deeper, more restorative sleep.

This isn't just anecdotal advice that I’m experiencing lately (a herbal tea after the last meal to curb those evening cravings); it's backed by research that suggests a clear link between eating schedules and sleep patterns.

Why is this important?

Because sleep is not just a passive activity; it's an active state where our bodies undergo repair, our brains consolidate memories, and our systems reset for the next day.

Here's how quality sleep can transform your life:

• Productivity: A study from the American Academy of Sleep Medicine found that better sleep correlates with improved cognitive function and higher productivity levels.

• Weight Management: The Sleep Research Society has published findings that link adequate sleep to healthier body weight and reduced risk of obesity.

• Strength and Recovery: Research in the Journal of Clinical Sleep Medicine shows that sleep enhances muscle recovery and growth through protein synthesis and human growth hormone release.

• Mood and Happiness: The National Sleep Foundation's guidelines indicate that good sleep can improve mood and reduce the incidence of depression and anxiety.

• Decision Making: The Division of Sleep Medicine at Harvard Medical School suggests that a lack of sleep impairs judgment and decision-making abilities.

So, how do we harness the power of this knowledge?

By adjusting our eating habits.

Aim to have your last meal of the day at least 3-4 hours before bedtime.

This allows your digestive system to do its work well before you hit the hay, preventing discomfort and disturbances that can arise from late-night snacking.

And it's not just about when you stop eating; it's also about what you eat.

A heavy, rich meal can weigh you down, while a lighter, nutrient-dense dinner can set the stage for a night of high-quality slumber.

In essence, by aligning our eating schedule with our body's natural rhythms, we set the stage for a night of sleep that's deeply rejuvenating.

It's a small change with a big impact, one that could very well be the missing piece in your quest for a healthier, happier life.

So tonight, consider setting the table earlier and giving your body the restful night it deserves.

Your tomorrow self will thank you.

Let’s finish with the craft of good conversation.

Diminishers v Illuminators

When it comes to interactions, we all split into effectively two groups: Those who inadvertently shrink us and those who help us grow.

Author David Brooks calls these people ‘diminishers’ or ‘illuminators’.

The diminishers are easy to spot; they're the ones who, perhaps without malice, make us feel smaller, less significant.

They're the ones who, after a conversation, leave us feeling deflated as if our worth has been questioned.

A little harmless snarky comment here and there that doesn’t add value to the conversation. You know the type.

Then there are the illuminators.

These are the rare gems who, through their presence and attention, make us feel valued, heard, and seen.

They're not just passive listeners; they engage with us in a way that makes us feel important, and in doing so, they light up our inner worlds.

Illuminators possess a suite of skills that elevate their interactions. Here are a few that David Brooks highlighted:

The Gift of Attention: They see the inherent value in others, recognizing the deep dignity and worth in every person.

This perspective isn't superficial; it's a deep acknowledgment of the other's humanity, much like the way a pastor might see his congregation as Brooks explains—as individuals each of infinite value.

Accompaniment: Illuminators understand that true connection isn't about efficiency; it's about presence.

They are "lingerable," as Brooks says, creating an atmosphere where time seems to pause, allowing for genuine engagement and the joy of shared company.

A Loud Listener: Their active listening is almost palpable, that make you feel not just heard, but celebrated. This is where you’ll hear lots of ‘uh-huh’, ‘yes’, and some ‘absolutely’s all sprinkled in as you share.

Storify Where Possible: They invite narrative, drawing out the stories that shape our beliefs and values, which often leads to warmer and more personal exchanges.

Loop, Especially with Adolescents: By paraphrasing what's been said, they ensure clarity and understanding, a technique that's particularly effective with young people who are still finding their voice.

Turn Your Partner into a Narrator: They encourage detail and richness in storytelling, asking questions that paint a fuller picture of the experience being shared.

Don't Be a Topper: They resist the urge to one-up or shift the focus back to themselves, understanding that empathy is about allowing the other person's experience to stand on its own.

Asking Big Questions: Once trust is established, they're not afraid to ask the questions that elevate the conversation, prompting reflection on life's broader journey and the choices that define us.

Stand in Their Standpoint: They strive to truly understand the perspective of others, asking repeatedly and in different ways to ensure they're seeing the world through the other's eyes.

David Brooks encapsulates the essence of wisdom not as the dispensing of advice from on high, but as "tender receptivity."

It's about being open to others, truly receiving them, and in doing so, allowing them to be fully themselves.

This is the gift of the illuminator—a gift that not only enriches those they interact with but also contributes to a more understanding and connected world.

So let’s make the shift to be more illuminating with those we’re in the presence with.

***

Fin.

That’s another week done.

Thanks for reading as always, hugely appreciate it.

If this was forwarded to you, you can subscribe here.

I’m gonna go work on making my lunch more satisfying whilst working on the clock.

See you next week.

Always Forward,
Utkarsh