Reflections on Health and AI

A Personal Journey About Health and Artificial Intelligence

For those of you who have followed my newsletter, you may have noticed an unexpected pause in my writing. The truth is, in March of this year, I got very sick, and while I consider myself very lucky to recover from the life-threatening situation, it took me away from my usual rhythm.

That shocking experience was a wake-up call for me. It made me self-reflect on what's important about life and what I need to focus on. Today, I want to share with you the lessons I've learned, not just about health but also about the evolving world of AI and why these topics are intrinsically connected.

Health: The Foundation We Often Overlook

Taking your health for granted is easy, especially when caught up in the hustle and bustle of work, family, and daily responsibilities. As a busy father and ambitious manager, I was no different. I was neglecting my health, accumulating "health debt." Just as technical debt can impede a software project's performance, scalability, and delivery, health debt can significantly impact one's overall well-being, productivity, and quality of life.

But when illness strikes, it forces you to stop, reflect, and reassess your priorities. I started to understand that everything else becomes secondary without a strong foundation of health. The energy, focus, and creativity required to be an effective leader are all deeply connected to our physical and mental well-being. This realization led me to commit to myself: I would prioritize my health from now on, which would be the cornerstone of all my future endeavors.

Consequences of Health Debt

"Health debt" is the term I used to describe the cumulative adverse effects of neglecting one's health over time. This concept is similar to financial debt, where the lack of attention to well-being results in "interest" that compounds over time, leading to more severe consequences.

Based on my experience, here are the significant consequences of accumulating too much health debt:

1. Reduced Energy and Vitality: One experiences low energy levels and diminished physical stamina, making it difficult to perform daily tasks, stay focused, and engage in enjoyable activities.

2. Impaired Cognitive Function: One may notice reduced vitality and impaired cognitive function, which can affect memory, concentration, and the ability to learn, problem-solve, and make decisions.

3. Decreased Resilience: Neglecting physical and mental health can increase irritation and frustration, diminishing resilience to stress, setbacks, and challenges. Coping with adversity and rebounding from setbacks can be more challenging.

4. Increased Risk of Disease: Health debt can contribute to the development of chronic conditions such as obesity, diabetes, heart disease, hypertension, and mental health disorders.

5. Diminished Quality of Life: Overall, health debt can negatively impact the overall quality of life, affecting mood, relationships, career satisfaction, and sense of fulfillment.

Understanding the consequences of these implications is crucial for individuals and society as a whole. This knowledge allows us to create and implement solutions that mitigate and address these effects.

Taking Care of Yourself Is Not Selfish, but Essential

Taking care of yourself allows you to recharge, manage stress, and maintain overall well-being. When you prioritize self-care, you can better show up for yourself and others positively and healthily. Whether getting enough sleep, eating well, exercising, or setting aside time for activities you enjoy, self-care is crucial for maintaining a balanced and fulfilling life.

Think of it like the safety demonstration on an airplane. In an emergency, the flight attendant instructs passengers to put on their oxygen masks before assisting others. Why? Because you cannot help others if you're not taking care of yourself first. Similarly, prioritizing self-care is not selfish—it's essential to show up fully for others and effectively fulfill our responsibilities.

Putting yourself first doesn't mean you don't care about others; it means you're smart enough to know you can't help others until you help yourself first.

The Five Pillars of My Health Transformation

As I began this journey, I centered my approach around five key pillars that have since become integral to my daily routine. These pillars are movement, physical exercise, quality sleep, healthy nutrition, and stress management. Each plays a crucial role in maintaining balance and optimizing physical and mental performance.

1. Movement: I've started walking more, tracking my steps, and incorporating regular running sessions into my week. Movement has become a way to clear my mind, reset after a long day, and stay connected with my body. Even a short walk can do wonders for my mood and energy levels.

2. Exercise: Strength training and cardio sessions have become a non-negotiable part of my routine. Building physical strength has had a profound impact not only on my body but also on my mental resilience. Calisthenics and martial arts are my go-to ways of working out. The discipline I developed through training has increased my focus and determination in life and work.

3. Sleep: I can't stress enough the importance of quality sleep. I used to sleep severely when my kids were babies or when I was anxious or stressed out. I now try to get a minimum of 7-8 hours each night, and I've noticed a significant improvement in my cognitive function and overall mood. Sleep is when the body and mind recover, and skimping on it is no longer an option for me.

4. Real Food: My diet has shifted towards whole, unprocessed foods. I've cut out sugars, seed oils, and most processed foods. Working from home and cooking your own meals really helps. What we put into our bodies directly impacts our energy levels, focus, and long-term health. While I don't follow any particular diet, eating predominantly real food has helped me feel more energized and clear-headed.

5. Stress Management: This has been the most challenging pillar for me, but also the most rewarding. When a person experiences high-stress levels, their body creates more cortisol. Chronic stress can lead to issues related to high cortisol. I've learned to manage stress more effectively through mindful breathing, meditation, and self-reflection. These practices have helped me recover and become a more compassionate and empathetic leader.

If you're interested in learning and staying up to date on wellness, fitness, and health from a holistic point of view, I highly recommend following and listening to these people: Andrew Huberman, Peter Attia, and Marcos Vázquez (Spanish).

Generative AI: A New Focus

While prioritizing my health, I also rediscovered my passion for delving deeply into artificial intelligence. Although I had studied traditional AI and machine learning a few years ago, I had yet to fully connect with it. The recent surge of interest in Generative AI (GenAI) has reignited my enthusiasm for the field.

GenAI has the potential to revolutionize industries such as education, healthcare, and well-being, which has piqued my interest. I dedicate much of my free time to learning about these new technologies. I'm exploring how they can be applied, not only in engineering but also in improving our productivity and quality of life.

Generative AI is the most powerful tool for creativity that has ever been created. It has the potential to unleash a new era of human innovation.
~Elon Musk

AI Will Transform Humanity

AI, Generative AI, and shortly, Artificial General Intelligence (AGI) will soon change the world in ways we can't fully comprehend. Its applications in health—both mental and physical—will be vast. Imagine AI-driven tools that can personalize health recommendations, monitor mental well-being, and predict and prevent illnesses before they manifest.

The possibilities are endless, and as engineers and leaders, we are responsible for exploring and advocating for these innovations. I am deeply committed to staying informed about these advancements and actively shaping their development. It's crucial for engineering leaders like us to be at the forefront of this change, ensuring that the technologies we build are ethical, inclusive, and beneficial to all.

AI will be the most profound innovation and one of the most significant investment opportunities in human history.

Resources for Learning About (Generative) AI

I recommend starting with the excellent online resources available for those interested in diving deeper into AI and Generative AI. Educational platforms like Coursera and DeepLearning by Andrew Ng offer a range of fantastic courses and specializations that cover the basics of AI and more advanced topics, including specific courses on Generative AI.

Books, webinars, and podcasts are great ways to stay updated with AI developments. However, when it comes to learning a new topic, the most effective way for me to do this is to dive into hands-on practice. Experimenting with LLMs and GenAI tools such as Claude and ChatGPT allows me to immerse myself in the subject matter and gain a deep understanding of the concepts.

Final Thoughts

Recent months have been transformative for me. They have taught me the importance of health as the foundation of all we do and reignited my passion for AI and its potential to change the world.

As engineering leaders, we are responsible for embracing and advocating for the technologies that shape our future while prioritizing mental and physical well-being. Let's lead by example!

Thank you for being patient during my hiatus. I'm excited to continue this journey with you, stronger and more focused than ever.

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It's September 1st—when the new year feels ready to start. I invite you to join me in my Health and AI transformation. Feel free to add your comments and show your commitment.