Get paid by airlines, simplify nutrition, stay the course

🌱 HEALTHY

Stop Overthinking Your Macros

I see a lot of people get stuck before they even start with nutrition.

They want to change their body but don't know what numbers to follow. So they research endlessly, download tracking apps, then quit before trying anything.

You don't need perfect numbers. You need a starting point.

Here's a simple formula based on your body weight in kilograms. Calculate it once, follow it for two weeks, then adjust based on what happens.

If you want to lose weight:

• Calories: (body weight in kg) × 25 = daily calories

• Protein: (body weight in kg) × 2 = grams per day

• Fats: (body weight in kg) × 0.9 = grams per day

• Carbs: fill the remaining calories

If you want to gain weight:

• Calories: (body weight in kg) × 37 = daily calories

• Protein: (body weight in kg) × 1.8 = grams per day

• Fats: (body weight in kg) × 0.9 = grams per day

• Carbs: fill the remaining calories

Example: You weigh 75kg and want to lose weight.

• Calories: 75 × 25 = 1,875 per day

• Protein: 75 × 2 = 150g per day

• Fats: 75 × 0.9 = 68g per day

• Carbs: whatever's left (166g per day)

Look, there are more precise methods out there. But in reality, no method is 100% accurate anyway. This is a starting point for people who want to get moving right now. As long as you adjust based on what actually happens, it'll work.

Weigh yourself and take photos regularly. After two weeks, check your progress.

Not seeing changes?

Adjust your calories by around 10% (roughly 200-300 calories). Repeat.

Takeaway: Calculate your numbers, start eating to them, track your progress. Adjust every two weeks based on what your body actually does.

🪙 WEALTHY

Get Paid When Your Flights Delayed

My WizzAir flight to London landed over three hours late. The ticket cost me about €60. I just got €250 deposited into my account for the delay.

Most people have no idea this exists.

EU Regulation 261 requires airlines to compensate passengers for delays caused by issues within their control. Mechanical problems, staffing issues, overbooking. Not weather or security stuff, but things that are actually their fault.

The payouts are solid. Flights under 1,500 km delayed three hours or more get you €250. Longer distances get you €400 or €600 depending on the delay and distance.

Airlines make claiming as annoying as possible. WizzAir sent out €6 vouchers via email to use at select airport restaurants while waiting, probably hoping people think that's the compensation. Their claim form is buried on their website. Once I found it and submitted my flight info, they created a mandatory three day waiting period to "verify the delay reason." Just more friction hoping you'll forget about it.

I didn't. Came back, filled out the form, got my money.

I've done this a few times now and it works. The compensation is usually more than the flight costs.

Here's the easiest way to check if you're owed anything. After a delayed flight, ask ChatGPT:

"I flew from [departure city] to [arrival city] on [date]. My scheduled arrival time was [time] and my actual arrival time was [time]. Based on EU Regulation 261/2004, am I entitled to compensation? If yes, how much?"

If yes, ask it: "What's the claims page URL for [airline name]?"

ChatGPT will figure out the flight distance and delay duration for you, tell you if you qualify, and point you directly to where you need to file.

If you need exact landing times for your records, FlightRadar24 has official data you can reference.

Then file the claim. Simples.

Takeaway: Check every significantly delayed EU flight. It takes five minutes and could put a few hundred euros in your pocket. Airlines count on you not knowing about this.

📚 AND WISE

Are You Giving It Enough Time?

Compound interest works with time, not just money. Your skills, your relationships, your work. All of it compounds if you stay focused long enough.

Most people quit too early. They put in three months and expect three years of results. When nothing happens, they move to the next thing. Then the next. Always starting over, never compounding.

The gains are invisible at first. That's how compounding works. You don't see much change in month one or three or even six. Then suddenly year two hits and things move faster than you expected.

But only if you stuck around.

Think about what you're working on right now. Or a goal you want to accomplish. Are you being patient enough to let it compound? Or are you already looking for the next thing because this one hasn't paid off yet?

Takeaway: Laser focus and patience beat constant switching. Pick something worth doing and give it more time than feels reasonable. The compounding happens later, not now.