Here's me. Perfectionism is unnecessary.

This post isn't for people who gag at the prospect of eating french fries. I've been ridiculed for stating you can lose weight eating carbs and six-pack abs aren't good.

My family eats frozen processed meals and quick food most weeks (sometimes more). Clean eaters may think I'm unqualified to give fitness advice. I get it.

Hear me out, though. I’m a 44-year-old raising two busy kids with a weekly-traveling husband. Tutoring, dance, and guitar classes fill weeknights. I'm also juggling my job and freelancing.

I'm as worried and tired as my clients. I wish I ate only kale smoothies and salads. I can’t. Despite my mistakes, I'm fit. I won't promise you something just because it worked for me. But here’s a look at how I manage.

What I largely get right about eating

I have a flexible diet and track my daily intake. I count protein, fat, and carbs. Only on vacation or exceptional occasions do I not track.

My protein goal is 1 g per lb. I consume a lot of chicken breasts, eggs, turkey, and lean ground beef. I also occasionally drink protein shakes.

I eat 220–240 grams of carbs daily. My carb count depends on training volume and goals. I'm trying to lose weight slowly. If I want to lose weight faster, I cut carbs to 150-180.

My carbs include white rice, Daves Killer Bread, fruit, pasta, and veggies. I don't eat enough vegetables, so I take Athletic Greens. Also, V8.

Fat grams over 50 help me control my hormones. Recently, I've reached 70-80 grams. Cooking with olive oil. I eat daily dark chocolate. Eggs, butter, milk, and cheese contribute to the rest.

Those frozen meals? What can I say? Stouffer’s lasagna is sometimes needed. I order the healthiest fast food I can find (although I can never bring myself to order the salad). That's a chicken sandwich or a kid's hamburger. I rarely order fries. I eat slowly and savor each bite to feel full.

Potato chips and sugary cereals are in the pantry, but I'm not tempted. My kids eat them because I'd rather teach them moderation than total avoidance. If I eat them, I only eat one portion.

If you're not hungry and eating enough protein and fat, you won't want to eat everything in sight.

I drink once or twice a week. As a result, I rarely overdo it.

Food tracking is tedious and frustrating for many. Taking breaks and using estimates when eating out help. Not perfect, but realistic.

I practice a prolonged fast to enhance metabolic adaptability

Metabolic flexibility is the ability to switch between fuel sources (fat and carbs) based on activity intensity and time since eating. At rest or during low to moderate exertion, your body burns fat. Your body burns carbs after eating and during intense exercise.

Our metabolic flexibility can be hampered by lack of exercise, overeating, and stress. Our bodies become lousy fat burners, making weight loss difficult.

Once a week, I skip dinner (usually around 24 hours). Long-term fasting teaches my body to burn fat. It provides me one low-calorie day a week (I break the fast with a normal-sized dinner).

Fasting day helps me maintain my weight on weekends, when I typically overeat and drink.

Try an extended fast slowly. Delay breakfast by two hours. Next week, add two hours, etc. It takes practice to go that long without biting off your arm. I also suggest consulting your doctor.

I stay active.

I've always been active. As a child, I danced many nights a week, was on the high school dance team, and ran marathons in my 20s.

Often, I feel driven by an internal engine. Working from home makes it easy to exercise. If that’s not you, I get it. Everyone can benefit from raising their baseline.

After taking the kids to school, I walk two miles around the neighborhood. When I need to think, I switch off podcasts. First thing in the morning, I go for a walk.

I lift weights Monday, Wednesday, and Friday. 45 minutes is typical. I run 45-90 minutes on Tuesday and Thursday. I'm slow but reliable. On Saturdays and Sundays, I walk and add a short spin class if I'm not too tired.

I almost never forgo sleep.

I rarely stay up past 10 p.m., much to my night-owl husband's dismay. My 7-8-hour nights help me recover from workouts and handle stress. Without it, I'm grumpy.

I suppose sleep duration matters more than bedtime. Some people just can't fall asleep early. Internal clock and genetics determine sleep and wake hours.

Prioritize sleep.

Last thoughts

Fitness and diet advice is often useless. Some of the advice is inaccurate, dangerous, or difficult to follow if you have a life. I want to throw a shoe at my screen when I see headlines promising to speed up my metabolism or help me lose fat.

I studied exercise physiology for years. No shortcuts exist. No medications or cleanses reset metabolism. I play the hand I'm dealt. I realize that just because something works for me, it won't for you.

If I wanted 15% body fat and ripped abs, I'd have to be stricter. I occasionally think I’d like to get there. But then I remember I’m happy with my life. I like fast food and beer. Pizza and margaritas are favorites (not every day).

You can get it mostly right and live a healthy life.

Don’t give a number

Google pays its software engineers generously. While many of their employees are competent, they disregard a critical skill to maximize their pay.

Negotiation.

If Google employees have never negotiated, they're as helpless as anyone else.

In this piece, I'll reveal a compensation negotiation tip that will set you apart.

The Fallacy of Negotiating

How do you negotiate your salary? “Just give them a number twice the amount you really want”. - Someplace on the internet

Above is typical negotiation advice. If you ask for more than you want, the recruiter may meet you halfway.

It seems logical and great, but here's why you shouldn't follow that advice.

Haitian hostage rescue

In 1977, an official's aunt was kidnapped in Haiti. The kidnappers demanded $150,000 for the aunt's life. It seems reasonable until you realize why kidnappers want $150,000.

FBI detective and negotiator Chris Voss researched why they demanded so much.

“So they could party through the weekend”

When he realized their ransom was for partying, he offered $4,751 and a CD stereo. Criminals freed the aunt.

These thieves gave 31.57x their estimated amount and got a fraction. You shouldn't trust these thieves to negotiate your compensation.

What happened?

Negotiating your offer and Haiti

This narrative teaches you how to negotiate with a large number.

You can and will be talked down.

If a recruiter asks your wage expectation and you offer double, be ready to explain why.

If you can't justify your request, you may be offered less. The recruiter will notice and talk you down.

Reasonably,

• a tiny bit more than the present amount you earn

• a small premium over an alternative offer

• a little less than the role's allotted amount

Real-World Illustration

Recruiter: What’s your expected salary? Candidate: (I know the role is usually $100,000) $200,000 Recruiter: How much are you compensated in your current role? Candidate: $90,000 Recruiter: We’d be excited to offer you $95,000 for your experiences for the role.

So Why Do They Even Ask?

Recruiters ask for a number to negotiate a lower one. Asking yourself limits you.

You'll rarely get more than you asked for, and your request can be lowered.

The takeaway from all of this is to never give an expected compensation.

Tell them you haven't thought about it when you applied.

Ready to quit full-time? No worries.

Baby Boomer retirement has accelerated since COVID-19 began. In 2020, 29 million boomers retire. Over 3 million more than in 2019. 75 million Baby Boomers will retire by 2030.

First, quit your work to enjoy retirement. Leave a professional legacy. Your retirement will start well. It all starts with a retirement letter.

Retirement Letter

Retirement letters are formal resignation letters. Different from other resignation letters, these don't tell your employer you're leaving. Instead, you're quitting.

Since you're not departing over grievances or for a better position or higher income, you may usually terminate the relationship amicably. Consulting opportunities are possible.

Thank your employer for their support and give them transition information.

Resignation letters aren't merely a formality. This method handles wages, insurance, and retirement benefits.

Retirement letters often accompany verbal notices to managers. Schedule a meeting before submitting your retirement letter to discuss your plans. The letter will be stored alongside your start date, salary, and benefits in your employee file.

Retirement is typically well-planned. Employers want 6-12 months' notice.

Summary

• Guidelines for Giving Retirement Notice

• Components of a Successful Retirement Letter

• Template for Retirement Letter

• Ideas for Samples of Retirement Letters

• First Example of Retirement Letter

• Second Example of Retirement Letter

• Third Example of Retirement Letter

• Fourth Example of Retirement Letter

• Fifth Example of Retirement Letter

• Sixth Example of Retirement Letter

• Seventh Example of Retirement Letter

• Eighth Example of Retirement Letter

• Ninth Example of Retirement Letter

• Tenth Example of Retirement Letter

• Frequently Asked Questions

• 1. What is a letter of retirement?

• 2. Why should you include a letter of retirement?

• 3. What information ought to be in your retirement letter?

• 4. Must I provide notice?

• 5. What is the ideal retirement age?

Guidelines for Giving Retirement Notice

While starting a new phase, you're also leaving a job you were qualified for. You have years of experience. So, it may not be easy to fill a retirement-related vacancy.

Talk to your boss in person before sending a letter. Notice is always appreciated. Properly announcing your retirement helps you and your organization transition.

How to announce retirement:

• Learn about the retirement perks and policies offered by the company. The first step in figuring out whether you're eligible for retirement benefits is to research your company's retirement policy.

• Don't depart without providing adequate notice. You should give the business plenty of time to replace you if you want to retire in a few months.

• Help the transition by offering aid. You could be a useful resource if your replacement needs training.

• Contact the appropriate parties. The original copy should go to your boss. Give a copy to HR because they will manage your 401(k), pension, and health insurance.

• Investigate the option of working as a consultant or part-time. If you desire, you can continue doing some limited work for the business.

• Be nice to others. Describe your achievements and appreciation. Additionally, express your gratitude for giving you the chance to work with such excellent coworkers.

• Make a plan for your future move. Simply updating your employer on your goals will help you maintain a good working relationship.

• Use a formal letter or email to formalize your plans. The initial step is to speak with your supervisor and HR in person, but you must also give written notice.

Components of a Successful Retirement Letter

To write a good retirement letter, keep in mind the following:

• A formal salutation. Here, the voice should be deliberate, succinct, and authoritative.

• Be specific about your intentions. The key idea of your retirement letter is resignation. Your decision to depart at this time should be reflected in your letter. Remember that your intention must be clear-cut.

• Your deadline. This information must be in resignation letters. Laws and corporate policies may both stipulate a minimum amount of notice.

• A kind voice. Your retirement letter shouldn't contain any resentments, insults, or other unpleasantness. Your letter should be a model of professionalism and grace. A straightforward thank you is a terrific approach to accomplish that.

• Your ultimate goal. Chaos may start to happen as soon as you turn in your resignation letter. Your position will need to be filled. Additionally, you will have to perform your obligations up until a successor is found. Your availability during the interim period should be stated in your resignation letter.

• Give us a way to reach you. Even if you aren't consulting, your company will probably get in touch with you at some point. They might send you tax documents and details on perks. By giving your contact information, you can make this process easier.

Template for Retirement Letter

Identify

Title you held

Address

Supervisor's name

Supervisor’s position

Company name

HQ address

Date

[SUPERVISOR],

1.

Inform that you're retiring. Include your last day worked.

2.

Employer thanks. Mention what you're thankful for. Describe your accomplishments and successes.

3.

Helping moves things ahead. Plan your retirement. Mention your consultancy interest.

Sincerely,

[Signature]

First and last name

Phone number

Personal Email

Ideas for Samples of Retirement Letters

First Example of Retirement Letter

Martin D. Carey

123 Fleming St

Bloomfield, New Jersey 07003

(555) 555-1234

June 6th, 2022

Willie E. Coyote

President

Acme Co

321 Anvil Ave

Fairfield, New Jersey 07004

Dear Mr. Coyote,

This letter notifies Acme Co. of my retirement on August 31, 2022.

There has been no other organization that has given me that sense of belonging and purpose.

My fifteen years at the helm of the Structural Design Division have given me‌ ‌a‌ ‌strong sense‌ ‌of‌ ‌purpose. I’ve been fortunate to have your support, and I’ll be always grateful for the opportunity you offered me.

I had a difficult time making this decision. ‌As a result of finding a small property in Arizona where we will be able to spend our remaining days together, my wife and I have decided to officially retire.

In spite of my regret at being unable to contribute to the firm we’ve built, I believe it is wise to move on.

My heart will always belong to Acme Co. ‌Thank you for the opportunity and best of luck in the years to come.

Sincerely,

Martin D. Carey

Second Example of Retirement Letter

Gustavo Fring

Los Pollas Hermanos

12000–12100 Coors Rd SW,

Albuquerque, New Mexico 87045

Dear Mr. Fring,

I write this letter to announce my formal retirement from Los Pollas Hermanos as manager, effective October 15.

As an employee at Los Pollas Hermanos, I appreciate all the great opportunities you have given me. ‌It has been a pleasure to work with and learn from my colleagues for the past 10 years, and I am looking forward to my next challenge.

If there is anything I can do to assist during this time, please let me know.

Sincerely,

Linda T. Crespo

Third Example of Retirement Letter

William M. Arviso

4387 Parkview Drive

Tustin, CA 92680

May 2, 2023

Tony Stark

Owner

Stark Industries

200 Industrial Avenue

Long Beach, CA 90803

Dear Tony:

I’m writing to inform you that my final day of work at Stark Industries will be May14, 2023. ‌When that time comes, I intend‌ ‌to‌ ‌retire.

As I embark on this new chapter in my life, I would like to thank you and the entire Stark Industries team for providing me with so many opportunities. ‌You have all been a pleasure to work with and I will miss you all when I retire.

I am glad to assist you with the transition in any way I can to ensure your new hire has a seamless experience. ‌All ongoing projects will be completed until my retirement date, and all key information will be handed over‌ ‌to‌ ‌the‌ ‌team.

Once again, thank you for the opportunity to be part of the Stark Industries team. ‌All the best to you and the team in the days to come.

Please do not hesitate to contact me if you require any additional information. ‌In order to finalize my retirement plans, I’ll meet with HR and can provide any details that may be necessary.

Sincerely,

(Signature)

William M. Arviso

Fourth Example of Retirement Letter

Garcia, Barbara

First Street, 5432

New York City, NY 10001

(1234) (555) 123–1234

1 October 2022

Gunther

Owner

Central Perk

199 Lafayette St.

New York City, NY 10001

Mr. Gunther,

The day has finally arrived. ‌As I never imagined, I will be formally retiring from Central Perk on November 1st, 2022.

Considering how satisfied I am with my current position, this may surprise you. ‌It would be best if I retired now since my health has deteriorated, so I think this is a good time to do so.

There is no doubt that the past‌ ‌two‌ ‌decades‌ ‌have‌ ‌been‌ ‌wonderful. ‌Over the years, I have seen a small coffee shop grow into one of the city’s top‌ ‌destinations.

It will be hard for me to leave this firm without wondering what more success we could have achieved. But I’m confident that you and the rest of the Central Perk team will achieve great things.

My family and I will never forget what you’ve done for us, and I am grateful for the chance you’ve given me. My house is always open to you.

Sincerely Yours

Garcia, Barbara

Fifth Example of Retirement Letter

Pat Williams

618 Spooky Place

Monstropolis, 23221

123–555–0031

pwilliams@email.com

Feb. 16, 2022

Mike Wazowski

Co-CEO

Monters, Inc.

324 Scare Road

Monstropolis

Dear Mr. Wazowski,

As a formal notice of my upcoming retirement, I am submitting this letter. ‌I will be leaving Monters, Inc. on‌ ‌April‌ ‌13.

These past 10 years as a marketing associate have provided me with many opportunities. ‌Since we started our company a decade ago, we have seen the face of harnessing screams change dramatically into harnessing laughter. ‌During my time working with this dynamic marketing team, I learned a lot about customer behavior and marketing strategies. ‌Working closely with some of our long-standing clients, such as Boo, was a particular pleasure.

I would be happy to‌ ‌assist‌ ‌with‌ ‌the‌ ‌transition‌ ‌following‌ ‌my‌ ‌retirement. ‌It would be my pleasure to assist in the hiring or training of‌ ‌my‌ ‌replacement. ‌In order to spend more time with my family, I will also be able to offer part-time consulting services.

After I retire, I plan to cash out the eight unused vacation days I’ve accumulated and take my pension as a lump sum.

Thank you for the opportunity to work with Monters, Inc. ‌In the years to come, I wish you all the best!

Sincerely,

Paul Williams

Sixth Example of Retirement Letter

Dear Micheal,

As In my tenure at Dunder Mifflin Paper Company, I have given everything I had. It has been an honor to work here. But‌ ‌I‌ ‌have‌ ‌decided‌ ‌to‌ ‌move on to new challenges and retire from my position — mainly bears, beets, and Battlestar Galactia.

I appreciate the opportunity to work here and learn so much. During my time at this company, I will always remember the good times and memories we shared. Wishing you all the best in the future.

Sincerely,

Dwight K. Shrute

Your signature

May 16

Seventh Example of Retirement Letter

Greetings, Bill

I am announcing my retirement from Initech, effective March 15, 2023.

Over the course of my career here, I’ve had the privilege of working with so many talented and inspiring people.

In 1999, when I began working as a customer service representative, we were a small organization located in a remote office park.

The fact that we now occupy a floor of the Main Street office building with over 150 employees continues to amaze me.

I am looking forward to spending more time with family and traveling the country in our RV. Although I will be sad to leave.

Please let me know if there are any extra steps I can take to facilitate this transfer.

Sincerely,

Frankin, RenitaEighth Example of Retirement Letter

Height Example of Retirement Letter

Bruce,

Please accept my resignation from Wayne Enterprises as Marketing Communications Director. My last day will be August 1, 2022.

The decision to retire has been made after much deliberation. Now that I have worked in the field for forty years, I believe it is a good time to begin completing my bucket list.

It was not easy for me to decide to leave the company. Having worked at Wayne Enterprises has been rewarding both professionally and personally. There are still a lot of memories associated with my first day as a college intern.

My intention was not to remain with such an innovative company, as you know. I was able to see the big picture with your help, however. Today, we are a force that is recognized both nationally and internationally.

In addition to your guidance, the bold, visionary leadership of our company contributed to the growth of our company.

My departure from the company coincides with a particularly hectic time. Despite my best efforts, I am unable to postpone my exit.

My position would be well served by an internal solution. I have a more than qualified marketing manager in Caroline Crown. It would be a pleasure to speak with you about this.

In case I can be of assistance during the switchover, please let me know. Contact us at (555)555–5555. As part of my responsibilities, I am responsible for making sure all work is completed to Wayne Enterprise’s stringent requirements. Having the opportunity to work with you has been a pleasure. I wish you continued success with your thriving business.

Sincerely,

Cash, Cole

Marketing/Communications

Ninth Example of Retirement Letter

Norman, Jamie

2366 Hanover Street

Whitestone, NY 11357

555–555–5555

jamie.norman@email.com

15 October 2022

Mr. Lippman

Head of Pendant Publishing

600 Madison Ave.

New York, New York

Respected Mr. Lippman,

Please accept my resignation effective‌ ‌November‌ ‌1,‌ ‌2022.

Over the course of my ten years at Pendant Publishing, I’ve had a great deal of fun and I’m quite grateful for all the assistance I’ve received.

It was a pleasure to wake up and go to work every day because of our outstanding corporate culture and the opportunities for promotion and professional advancement available to me.

While‌ ‌I am excited about retiring, I am going to miss being part of our team. ‌It’s my hope that I’ll be able to maintain the friendships I’ve formed here for a long time to come.

In case I can be of assistance prior to or following my departure, please let me know. ‌If I can assist in any way to ensure a smooth transfer to my successor, I would be delighted to do so.

Sincerely,

Signed (hard copy letter)

Norman, Jamie

Tenth Example of Retirement Letter

17 January 2023

Greg S. Jackson

Cyberdyne Systems

18144 El Camino Real,

Sunnyvale, CA

Respected Mrs. Duncan,

I‌ ‌am‌ ‌writing‌ ‌to‌ ‌inform you that I will be resigning from Cyberdyne Systems as of March 1, 2023. I’m grateful to have had this opportunity, and it was a difficult decision to make.

My development as a programmer and as a more seasoned member of the organization has been greatly assisted by your coaching.

I have been proud of Cyberdyne Systems’ ethics and success throughout my 25 years at the company. Starting as a mailroom clerk and currently serving as head programmer.

The portfolios of our clients have always been handled with the greatest care by my colleagues. It is our employees and services that have made Cyberdyne Systems the success it is today.

During my tenure as head of my division, I’ve increased our overall productivity by 800 percent, and I expect that trend to continue after‌ ‌I‌ ‌retire.

In light of the fact that the process of replacing me may take some time, I would like to offer my assistance in any way I can.

The greatest contender for this job is Troy Ledford, my current assistant.

Also, before I leave, I would be willing to teach any partners how to use the programmer I developed to track and manage the development of Skynet.

Over the next few months, I’ll be enjoying vacations with my wife as well as my granddaughter moving‌ ‌to‌ ‌college.

If Cyberdyne Systems has any openings for consultants, please let me know. ‌It has been a pleasure working with you over the last 25 years. I appreciate your concern and care.

Sincerely,

Greg S, Jackson

Questions and Answers

1. What is a letter of retirement?

Retirement letters tell your supervisor you're retiring. This informs your employer that you're departing, like a letter. A resignation letter also requests retirement benefits.

Supervisors frequently receive retirement letters and verbal resignations. Before submitting your retirement letter, meet to discuss your plans. This letter will be filed with your start date, salary, and benefits.

2. Why should you include a letter of retirement?

Your retirement letter should explain why you're leaving. When you quit, your manager and HR department usually know. Regardless, a retirement letter might help you leave on a positive tone. It ensures they have the necessary papers.

In your retirement letter, you tell the firm your plans so they can find your replacement. You may need to stay in touch with your company after sending your retirement letter until a successor is identified.

3. What information ought to be in your retirement letter?

Format it like an official letter. Include your retirement plans and retirement-specific statistics. Date may be most essential.

In some circumstances, benefits depend on when you resign and retire. A date on the letter helps HR or senior management verify when you gave notice and how long.

In addition to your usual salutation, address your letter to your manager or supervisor.

The letter's body should include your retirement date and transition arrangements. Tell them whether you plan to help with the transition or train a new employee. You may have a three-month time limit.

Tell your employer your job title, how long you've worked there, and your biggest successes. Personalize your letter by expressing gratitude for your career and outlining your retirement intentions. Finally, include your contact info.

4. Must I provide notice?

Two-week notice isn't required. Your company may require it. Some state laws contain exceptions.

Check your contract, company handbook, or HR to determine your retirement notice. Resigning may change the policy.

Regardless of your company's policy, notification is standard. Entry-level or junior jobs can be let go so the corporation can replace them.

Middle managers, high-level personnel, and specialists may take months to replace. Two weeks' notice is a courtesy. Start planning months ahead.

You can finish all jobs at that period. Prepare transition documents for coworkers and your replacement.

5. What is the ideal retirement age?

Depends on finances, state, and retirement plan. The average American retires at 62. The average retirement age is 66, according to Gallup's 2021 Economy and Personal Finance Survey.

Remember:

• Before the age of 59 1/2, withdrawals from pre-tax retirement accounts, such as 401(k)s and IRAs, are subject to a penalty.

• Benefits from Social Security can be accessed as early as age 62.

• Medicare isn't available to you till you're 65,

• Depending on the year of your birth, your Full Retirement Age (FRA) will be between 66 and 67 years old.

• If you haven't taken them already, your Social Security benefits increase by 8% annually between ages 6 and 77.

When everyone laughs at him, he's powerless.

1-2-3: Fold your hands and chuckle heartily. Repeat until you're really laughing.

We're laughing at Russia's modern-day shortcomings, if you hadn't guessed.

Watch Good Fellas' laughing scene on YouTube. Ray Liotta, Joe Pesci, and others laugh hysterically in a movie. Laugh at that scene, then think of Putin's macho guy statement on February 24 when he invaded Ukraine. It's cathartic to laugh at his expense.

Right? It makes me feel great that he was convinced the military action will be over in a week. I love reading about Putin's morning speech. Many stupid people on Earth supported him. Many loons hailed his speech historic.

Russia preys on the weak. Strong Ukraine overcame Russia. Ukraine's right. As usual, Russia is in the wrong.

A so-called thought leader recently complained on Russian TV that the West no longer fears Russia, which is why Ukraine is kicking Russia's ass.

Let's simplify for this Russian intellectual. Except for nuclear missiles, the West has nothing to fear from Russia. Russia is a weak, morally-empty country whose DNA has degraded to the point that evolution is already working to flush it out.

The West doesn't fear Russia since he heads a prominent Russian institution. Russian universities are intellectually barren. I taught at St. Petersburg University till June (since February I was virtually teaching) and was astounded by the lack of expertise.

Russians excel in science, math, engineering, IT, and anything that doesn't demand critical thinking or personal ideas.

Reflecting on many of the high-ranking individuals from around the West, Satanovsky said: “They are not interested in us. We only think we’re ‘big politics’ for them but for those guys we’re small politics. “We’re small politics, even though we think of ourselves as the descendants of the Russian Empire, of the USSR. We are not the Soviet Union, we don’t have enough weirdos and lunatics, we practically don’t have any (U.S. Has Stopped Fearing Us).”

Professor Dmitry Evstafiev, president of the Institute of the Middle East, praised Nikita Khrushchev's fiery nature because he made the world fear him, which made the Soviet Union great. If the world believes Putin is crazy, then Russia will be great, says this man. This is crazy.

Evstafiev covered his cowardice by saluting Putin. He praised his culture and Ukraine patience. This weakling professor ingratiates himself to Putin instead of calling him a cowardly, demonic shithead.

This is why we don't fear Russia, professor. Because you're all sycophantic weaklings who sold your souls to a Leningrad narcissist. Putin's nothing. He lacks intelligence. You've tied your country's fate and youth's future to this terrible monster. Disgraceful!

How can you loathe your country's youth so much to doom them to decades or centuries of ignominy? My son is half Russian and must now live with this portion of him.

We don't fear Russia because you don't realize that it should be appreciated, not frightened. That would need lobotomizing tens of millions of people like you.

Sadman. You let a Leningrad weakling castrate you and display your testicles. He shakes the container, saying, "Your balls are mine."

Why is Russia not feared?

Your self-inflicted national catastrophe is hilarious. Sadly, it's laugh-through-tears.

"GTO" (Game Theory Optimal) has been used a lot in poker recently. To clarify its meaning and application, the aim of this article is to define what it is, when to use it when playing, what strategies to apply for how to play GTO poker, for beginner and more advanced players!

Poker GTO

In poker, you can choose between two main winning strategies:

Exploitative play maximizes expected value (EV) by countering opponents' sub-optimal plays and weaker tendencies. Yes, playing this way opens you up to being exploited, but the weaker opponents you're targeting won't change their game to counteract this, allowing you to reap maximum profits over the long run.

GTO (Game-Theory Optimal): You try to play perfect poker, which forces your opponents to make mistakes (which is where almost all of your profit will be derived from). It mixes bluffs or semi-bluffs with value bets, clarifies bet sizes, and more.

GTO vs. Exploitative: Which is Better in Poker?

Before diving into GTO poker strategy, it's important to know which of these two play styles is more profitable for beginners and advanced players. The simple answer is probably both, but usually more exploitable.

Most players don't play GTO poker and can be exploited in their gameplay and strategy, allowing for more profits to be made using an exploitative approach. In fact, it’s only in some of the largest games at the highest stakes that GTO concepts are fully utilized and seen in practice, and even then, exploitative plays are still sometimes used.

Knowing, understanding, and applying GTO poker basics will create a solid foundation for your poker game. It's also important to understand GTO so you can deviate from it to maximize profits.

GTO Poker Strategy

According to Ed Miller's book "Poker's 1%," the most fundamental concept that only elite poker players understand is frequency, which could be in relation to cbets, bluffs, folds, calls, raises, etc.

GTO poker solvers (downloadable online software) give solutions for how to play optimally in any given spot and often recommend using mixed strategies based on select frequencies.

In a river situation, a solver may tell you to call 70% of the time and fold 30%. It may also suggest calling 50% of the time, folding 35% of the time, and raising 15% of the time (with a certain range of hands).

Frequencies are a fundamental and often unrecognized part of poker, but they run through these 5 GTO concepts.

1. Preflop ranges

To compensate for positional disadvantage, out-of-position players must open tighter hand ranges.

Premium starting hands aren't enough, though. Considering GTO poker ranges and principles, you want a good, balanced starting hand range from each position with at least some hands that can make a strong poker hand regardless of the flop texture (low, mid, high, disconnected, etc).

Below is a GTO preflop beginner poker chart for online 6-max play, showing which hand ranges one should open-raise with. Table positions are color-coded (see key below).

NOTE: For GTO play, it's advisable to use a mixed strategy for opening in the small blind, combining open-limps and open-raises for various hands. This cannot be illustrated with the color system used for the chart.

Choosing which hands to play is often a math problem, as discussed below.

Other preflop GTO poker charts include which hands to play after a raise, which to 3bet, etc. Solvers can help you decide which preflop hands to play (call, raise, re-raise, etc.).

2. Pot Odds

Always make +EV decisions that profit you as a poker player. Understanding pot odds (and equity) can help.

Postflop Pot Odds

Let’s say that we have JhTh on a board of 9h8h2s4c (open-ended straight-flush draw).  We have $40 left and $50 in the pot. He has you covered and goes all-in. As calling or folding are our only options, playing GTO involves calculating whether a call is +EV or –EV. (The hand was empty.)

Any remaining heart, Queen, or 7 wins the hand. This means we can improve 15 of 46 unknown cards, or 32.6% of the time.

What if our opponent has a set? The 4h or 2h could give us a flush, but it could also give the villain a boat. If we reduce outs from 15 to 14.5, our equity would be 31.5%.

We must now calculate pot odds.

(bet/(our bet+pot)) = pot odds

= $50 / ($40 + $90)

= $40 / $130

= 30.7%

To make a profitable call, we need at least 30.7% equity. This is a profitable call as we have 31.5% equity (even if villain has a set). Yes, we will lose most of the time, but we will make a small profit in the long run, making a call correct.

Pot odds aren't just for draws, either. If an opponent bets 50% pot, you get 3 to 1 odds on a call, so you must win 25% of the time to be profitable. If your current hand has more than 25% equity against your opponent's perceived range, call.

Preflop Pot Odds

Preflop, you raise to 3bb and the button 3bets to 9bb. You must decide how to act. In situations like these, we can actually use pot odds to assist our decision-making.

This pot is:

(our open+3bet size+small blind+big blind)

(3bb+9bb+0.5bb+1bb)

= 13.5

This means we must call 6bb to win a pot of 13.5bb, which requires 30.7% equity against the 3bettor's range.

Three additional factors must be considered:

Being out of position on our opponent makes it harder to realize our hand's equity, as he can use his position to put us in tough spots. To profitably continue against villain's hand range, we should add 7% to our equity.

Implied Odds / Reverse Implied Odds: The ability to win or lose significantly more post-flop (than pre-flop) based on our remaining stack.

While statistics on 3bet stats can be gained with a large enough sample size (i.e. 8% 3bet stat from button), the numbers don't tell us which 8% of hands villain could be 3betting with. Both polarized and depolarized charts below show 8% of possible hands.

7.4% of hands are depolarized.

Polarized Hand range (7.54%):

Each hand range has different contents. We don't know if he 3bets some hands and calls or folds others.

Using an exploitable strategy can help you play a hand range correctly. The next GTO concept will make things easier.

3. Minimum Defense Frequency:

This concept refers to the % of our range we must continue with (by calling or raising) to avoid being exploited by our opponents. This concept is most often used off-table and is difficult to apply in-game.

These beginner GTO concepts will help your decision-making during a hand, especially against aggressive opponents.

MDF formula:

MDF = POT SIZE/(POT SIZE+BET SIZE)

Here's a poker GTO chart of common bet sizes and minimum defense frequency.

Take the number of hand combos in your starting hand range and use the MDF to determine which hands to continue with. Choose hands with the most playability and equity against your opponent's betting range.

Say you open-raise HJ and BB calls. Qh9h6c flop. Your opponent leads you for a half-pot bet. MDF suggests keeping 67% of our range.

Using the above starting hand chart, we can determine that the HJ opens 254 combos:

We must defend 67% of these hands, or 170 combos, according to MDF. Hands we should keep include:

Flush draws

Open-Ended Straight Draws

Gut-Shot Straight Draws

Overcards

Any Pair or better

So, our flop continuing range could be:

Some highlights:

Fours and fives have little chance of improving on the turn or river.

We only continue with AX hearts (with a flush draw) without a pair or better.

We'll also include 4 AJo combos, all of which have the Ace of hearts, and AcJh, which can block a backdoor nut flush combo.

Let's assume all these hands are called and the turn is blank (2 of spades). Opponent bets full-pot. MDF says we must defend 50% of our flop continuing range, or 85 of 170 combos, to be unexploitable. This strategy includes our best flush draws, straight draws, and made hands.

Here, we keep combining:

Nut flush draws

Pair + flush draws

GS + flush draws

Second Pair, Top Kicker+

One combo of JJ that doesn’t block the flush draw or backdoor flush draw.

On the river, we can fold our missed draws and keep our best made hands. When calling with weaker hands, consider blocker effects and card removal to avoid overcalling and decide which combos to continue.

4. Poker GTO Bet Sizing

To avoid being exploited, balance your bluffs and value bets. Your betting range depends on how much you bet (in relation to the pot). This concept only applies on the river, as draws (bluffs) on the flop and turn still have equity (and are therefore total bluffs).

On the flop, you want a 2:1 bluff-to-value-bet ratio. On the flop, there won't be as many made hands as on the river, and your bluffs will usually contain equity. The turn should have a "bluffing" ratio of 1:1. Use the chart below to determine GTO river bluff frequencies (relative to your bet size):

This chart relates to your opponent's pot odds. If you bet 50% pot, your opponent gets 3:1 odds and must win 25% of the time to call. Poker GTO theory suggests including 25% bluff combinations in your betting range so you're indifferent to your opponent calling or folding.

Best river bluffs don't block hands you want your opponent to have (or not have). For example, betting with missed Ace-high flush draws is often a mistake because you block a missed flush draw you want your opponent to have when bluffing on the river (meaning that it would subsequently be less likely he would have it, if you held two of the flush draw cards). Ace-high usually has some river showdown value.

If you had a 3-flush on the river and wanted to raise, you could bluff raise with AX combos holding the bluff suit Ace. Blocking the nut flush prevents your opponent from using that combo.

5. Bet Sizes and Frequency

GTO beginner strategies aren't just bluffs and value bets. They show how often and how much to bet in certain spots. Top players have benefited greatly from poker solvers, which we'll discuss next.

GTO Poker Software

In recent years, various poker GTO solvers have been released to help beginner, intermediate, and advanced players play balanced/GTO poker in various situations.

PokerSnowie and PioSolver are popular GTO and poker study programs.

While you can't compute players' hand ranges and what hands to bet or check with in real time, studying GTO play strategies with these programs will pay off. It will improve your poker thinking and understanding.

Solvers can help you balance ranges, choose optimal bet sizes, and master cbet frequencies.

GTO Poker Tournament

Late-stage tournaments have shorter stacks than cash games. In order to follow GTO poker guidelines, Nash charts have been created, tweaked, and used for many years (and also when to call, depending on what number of big blinds you have when you find yourself shortstacked).

The charts are for heads-up push/fold. In a multi-player game, the "pusher" chart can only be used if play is folded to you in the small blind. The "caller" chart can only be used if you're in the big blind and assumes a small blind "pusher" (with a much wider range than if a player in another position was open-shoving).

Divide the pusher chart's numbers by 2 to see which hand to use from the Button. Divide the original chart numbers by 4 to find the CO's pushing range. Some of the figures will be impossible to calculate accurately for the CO or positions to the right of the blinds because the chart's highest figure is "20+" big blinds, which is also used for a wide range of hands in the push chart.

Both of the GTO charts below are ideal for heads-up play, but exploitable HU shortstack strategies can lead to more +EV decisions against certain opponents. Following the charts will make your play GTO and unexploitable.

Poker pro Max Silver created the GTO push/fold software SnapShove. (It's accessible online at www.snapshove.com or as iOS or Android apps.)

Players can access GTO shove range examples in the full version. (You can customize the number of big blinds you have, your position, the size of the ante, and many other options.)

In Conclusion

Due to the constantly changing poker landscape, players are always improving their skills. Exploitable strategies often yield higher profit margins than GTO-based approaches, but knowing GTO beginner and advanced concepts can give you an edge for a few reasons.

It creates a solid gameplay base.

Having a baseline makes it easier to exploit certain villains.

You can avoid leveling wars with your opponents by making sound poker decisions based on GTO strategy.

It doesn't require assuming opponents' play styles.

Not results-oriented.

This is just the beginning of GTO and poker theory. Consider investing in the GTO poker solver software listed above to improve your game.

While our genes can't be changed easily, you can avoid some dementia risk factors. Today we discuss dementia and five drugs that may increase risk.

Memory loss appears to come with age, but we're not talking about forgetfulness. Sometimes losing your car keys isn't an indication of dementia. Dementia impairs the capacity to think, remember, or make judgments. Dementia hinders daily tasks.

Alzheimers is the most common dementia. Dementia is not normal aging, unlike forgetfulness. Aging increases the risk of Alzheimer's and other dementias. A family history of the illness increases your risk, according to the Mayo Clinic (USA).

Given that our genes are difficult to change (I won't get into epigenetics), what are some avoidable dementia risk factors? Certain drugs may cause cognitive deterioration.

Today we look at four drugs that may cause cognitive decline.

Dementia and benzodiazepines

Benzodiazepine sedatives increase brain GABA levels. Example benzodiazepines:

• Diazepam (Valium) (Valium)

• Alprazolam (Xanax) (Xanax)

• Clonazepam (Klonopin) (Klonopin)

Addiction and overdose are benzodiazepine risks. Yes! These medications don't raise dementia risk.

USC study: Benzodiazepines don't increase dementia risk in older adults.

Benzodiazepines can produce short- and long-term amnesia. This memory loss hinders memory formation. Extreme cases can permanently impair learning and memory. Anterograde amnesia is uncommon.

2. Statins and dementia

Statins reduce cholesterol. They prevent a cholesterol-making chemical. Examples:

• Atorvastatin (Lipitor) (Lipitor)

• Fluvastatin (Lescol XL) (Lescol XL)

• Lovastatin (Altoprev) (Altoprev)

• Pitavastatin (Livalo, Zypitamag) (Livalo, Zypitamag)

• Pravastatin (Pravachol) (Pravachol)

• Rosuvastatin (Crestor, Ezallor) (Crestor, Ezallor)

• Simvastatin (Zocor) (Zocor)

This finding is contentious. Harvard's Brigham and Womens Hospital's Dr. Joann Manson says:

“I think that the relationship between statins and cognitive function remains controversial. There’s still not a clear conclusion whether they help to prevent dementia or Alzheimer’s disease, have neutral effects, or increase risk.”

This one's off the dementia list.

3. Dementia and anticholinergic drugs

Anticholinergic drugs treat many conditions, including urine incontinence. Drugs inhibit acetylcholine (a brain chemical that helps send messages between cells). Acetylcholine blockers cause drowsiness, disorientation, and memory loss.

First-generation antihistamines, tricyclic antidepressants, and overactive bladder antimuscarinics are common anticholinergics among the elderly.

Anticholinergic drugs may cause dementia. One study found that taking anticholinergics for three years or more increased the risk of dementia by 1.54 times compared to three months or less. After stopping the medicine, the danger may continue.

4. Drugs for Parkinson's disease and dementia

Cleveland Clinic (USA) on Parkinson's:

Parkinson's disease causes age-related brain degeneration. It causes delayed movements, tremors, and balance issues. Some are inherited, but most are unknown. There are various treatment options, but no cure.

Parkinson's medications can cause memory loss, confusion, delusions, and obsessive behaviors. The drug's effects on dopamine cause these issues.

A 2019 JAMA Internal Medicine study found powerful anticholinergic medications enhance dementia risk.

Those who took anticholinergics had a 1.5 times higher chance of dementia. Individuals taking antidepressants, antipsychotic drugs, anti-Parkinson’s drugs, overactive bladder drugs, and anti-epileptic drugs had the greatest risk of dementia.

Anticholinergic medicines can lessen Parkinson's-related tremors, but they slow cognitive ability. Anticholinergics can cause disorientation and hallucinations in those over 70.

5. Antiepileptic drugs and dementia

The risk of dementia from anti-seizure drugs varies with drugs. Levetiracetam (Keppra) improves Alzheimer's cognition.

One study linked different anti-seizure medications to dementia. Anti-epileptic medicines increased the risk of Alzheimer's disease by 1.15 times in the Finnish sample and 1.3 times in the German population. Depakote, Topamax are drugs.