That is what I have learned over the last year. I still only have so much mental bandwidth. I can definitely do more now, but I have become relatively disciplined about what I nudge along each week with agents and it's okay if it doesn't happen in 2 days or 3 days. The efficiency gains are there. Agentic work is horrible for stealing our attention and the way it encodes in our brain as unfinished threads that occupy mental bandwidth. I keep it all in tasks now like everything else. Even "Go prompt agent X.". I have several projects I just prompt once a day with a thinking agent. And I only work on things that have some meaningful result driven outcome that aligns with my overall goals. No more "I am doing this because I can projects" or if I do start those they are much smaller and constrained. It helps. I still feel like I could be doing more, but I think it is a fundamental misalignment of how agentic workflows hijack our brain's reward system and I am extremely cautious about it now.
I wonder if that is an adaptation time problem? It takes about a month for the body to fully adjust. I live at 1500m elevation in the Denver area of Colorado, but I do recall feeling more restless during sleep at elevation before I lived here.
Magnesium is a great supplement in general. You can definitely have too much in your system and that is undesirable, but a bit before bed time along with 1-3mcg of melatonin work well for me. It is nice after workouts. I use magnesium glycinate in powder form, which is more bioavailable than some forms as well.
I also find sauna before bed is good. I have a bed chiller so I can crank up the sauna before bed and not sweat a lot. Generally if I sauna and take the aforementioned supplements I sleep well. Exercise also seems to help me out a lot. If I exercise during the day, and a 4-5 times that week in general, I tend to sleep well.
When a hyperscaler is viewed as a software company their stock and value multiplier is much higher than if they are viewed as a commodity with expensive infrastructure costs. There is now not enough compute resources to serve demand. It requires sustained capital to grow compute resources. The costs are uncollapsing due to the overall demand plus the pressure of LLMs. Capital costs matter.
That is pretty much the best way to improve cardio as well. There is some benefit to long slow cardio in that it induces the same mitochondrial growth and fitness improvement, but it requires more time. The injury risk is a little lower for low intensity work. Interval training is a proven quantity for cardio fitness as well, though. I don't think you can min-max cardio fitness much more than that. Mainly, just ensure you aren't doing anaerobic work (e.g. sprinting) if your goal is cardio improvement. But that is easy enough, if you really want to baseline it, you just run a mile all out and there are a bunch of calculators that are very good which give you good paces for VO2 Max / intervals. The goal is you want to sort of keep your HR elevated once warmed and stay in that high VO2 max zone sort of ending right at max HR on your final interval or two pushing yourself up to the limit. It ends up looking like the strength training wisdom at the end of the day. Do cardio. Make sure it is challenging and you aren't phoning it in if your min-maxing. Be consistent.
For strength training, I think it comes down to what I captured in my blog post. For a given muscle, if you are challenging it and truly reaching 1 or 2 reps in reserve there isn't much else to do per set. Hit your desired training volumes and you are the happy place for time+gains. If the intensity is there and you are targeting your entire body at the right volume level every week it will come down to nutrition and other factors vs. what you are doing in the gym.
I think over 60 you can, it’s just slow, hard, and requires high diligence.
If I can make a recommendation, compound movements are amazing, but be careful with deadlift. There are many more practical exercises that don’t have so much injury risk. Volume and consistency win over heroic or ego lifts :)
"If you do aerobic exercise, almost all the energy comes from burning fat. " This is directionally incorrect. Your body will burn both concurrently. For low intensity aerobic exercise, fat is used as the dominant energy source. However even at moderate intensity levels like jogging and "zone 2" aerobic you are 50/50. At higher intensity you have crossed the inflection point and are using more glycogen than not. All strictly aerobic exercise. And it all works on a balance anyway. You use glycogen, it gets replaced until everything is topped off. Doing that means it isn't getting converted to fat.
Both forms of exercise are shown to have an "anti-hunger" effect.
And unless you are walking, your body is also shunting blood away from your gut which also has a secondary hunger dampening effect as it doesn't resume blood flow too it immediately.
So for anything we would call aerobic exercise, that is zone 2 "cardio" or greater, I would have to disagree with your main claims about it.
However, if you are a male and age 50 you can definitely expect to still build muscle up to 60 if you are diligent with your strength training. You can maintain mass 60-70. You do need a little more protein. I collected as much proven data and studies on this as I could: https://stealthgoat.com/building-muscle.html
This study is completely unsurprising to me having read a lot of fitness studies over the years. Work muscles harder, muscles get stronger. That is how hormesis goes. The fat loss is simple energy expenditure. You are still producing roughly the same work as someone doing more steady state work. Only effect that might come up is post exercise metabolism elevation but that effect is relatively small and probably present for both groups.
For a MBP I have 48 GB of RAM M5 Pro. It runs at about 12-14 t/s at Q4, you could probably optimize it further. RAM is not a limitation but overall memory bandwidth. Q8 is slower. 35B A3B Qwen is quite speedy, but a little less accurate. With Qwen 3.6 27B dense I can squeeze a 9B parameter model and use that for fast analysis or code scanning while 27B is churning on a task in the background. It is tight, but totally reasonable.
The real sweet spot for Qwen 27B is getting it on something like a Dual 3090 system or some other config where it can blaze at 50-80 t/s and that costs well under 6K currently. It is a surprisingly capable model. Using something like GLM for orchestration, specs, task farming and then letting Qwen churn is relatively inexpensive.
Overall I recommend people try models of this class out using OpenCode and some for pay service to experiment with them and understand how they work. I find they are very useful.
Long term, I am convinced enough that if I wanted to use local models for any number of reasons I would be okay investing in a dual GPU box. The Mac is not fast enough for me and M5 Max is just too expensive relative to GPU linux box. Still, it is nice to have the models local ON the laptop and it is useful for what I care about locally.