View Details

Doctor's Farmacy with Mark Hyman, MD

Key Takeaways * Histamine intolerance and mast cell activation syndrome (MCAS) can be the hidden drivers behind a wide range of chronic conditions, such as fatigue, brain fog, food sensitivities, and skin issues – yet, histamine intolerance is often overlooked by conventional medicine + MCAS is a condition where certain immune cells – called mast cells – release too many chemicals (like histamine) at the wrong times * Using diet as a short-term therapeutic tool: A low-histamine diet or Low-FODMAP Dietis not a lifelong diet because tons of healthy foods have histamine in them + Consume the freshest foods possible and avoid leftovers, as histamine levels in food rise over time after preparation * Foods that are traditionally categorized as “healthy” may be contributing to your histamine issues; these include: aged meats, cheeses, fermented foods, and dairy + Even though they are generally healthy, consuming them is like throwing gas on your histamine fire * Implementing a low-histamine diet in three phases + Phase 1 – remove alcohol, especially beer, wine, and champagne + Phase 2 – remove canned and smoke fish (examples: anchovies), processed and fermented meats, aged cheese, pickled and fermented foods (sauerkraut, kimchi, yogurts, kefir, mustard, ketchups, vinegar, soy sauce) + Phase 3 – remove plant foods such as spinach, avocado, tomatoes, pineapples, citrus foods * Treat IBS with a low-FODMAP diet, which is specifically designed to reduce the fermentable carbohydrates that gut bacteria feed on; this helps reduce: gas production, bloating, bacterial + Foods to avoid: Garlic, onions, wheat, legumes, milk, soft cheeses, apples, honey, sorbitol, xylitol, stone fruits, artificial sweeteners + Foods to consume: Carrots, spinach, bananas, chicken, rice, cheddar cheese, eggs * Supplement to support healthy histamine levels:Quercetin – a natural plant compound that helps people with mast cell issues, histamine intolerance, and allergies (with additional benefits to metabolic function)

Read the full notes @ podcastnotes.org

Many people struggle with mysterious symptoms like fatigue, brain fog, food sensitivities, and skin issues—only to be misdiagnosed or dismissed altogether. This conversation highlights how histamine intolerance and mast cell activation syndrome can be the hidden drivers behind a wide range of chronic conditions, and why they're often overlooked in conventional medicine. From the role of gut health, food triggers, and environmental toxins to deeper root causes like Lyme disease or mold exposure, it’s clear that personalized, Functional Medicine is key to uncovering real answers. Understanding the immune system’s role in histamine reactions—and how even “healthy” foods can be inflammatory for some—is a critical step toward healing.
In this episode, I talk with Dr. Todd LePine, Dr. Elizabeth Boham, and Dr. Mark Pimentel about what histamine intolerance is, how it can be related to gut health, and why it’s important to address it.

Dr. Todd LePine graduated from Dartmouth Medical School and is Board Certified in Internal Medicine, specializing in Integrative Functional Medicine. He is an Institute for Functional Medicine Certified Practitioner. Prior to joining The UltraWellness Center, he worked as a physician at Canyon Ranch in Lenox, MA, for 10 years. Dr. LePine’s focus at The UltraWellness Center is to help his patients achieve optimal health and vitality by restoring the natural balance to both the mind and the body. His areas of interest include optimal aging, bio-detoxification, functional gastrointestinal health, systemic inflammation, autoimmune disorders, and the neurobiology of mood and cognitive disorders. Dr. LePine enjoys skiing, kayaking, hiking, camping, and golfing in the beautiful Berkshires, and is a fitness enthusiast.

Dr. Elizabeth Boham is Board Certified in Family Medicine from Albany Medical School, and she is an Institute for Functional Medicine Certified Practitioner and the Medical Director of The UltraWellness Center. Dr. Boham lectures on a variety of topics, including Women’s Health and Breast Cancer Prevention, insulin resistance, heart health, weight control and allergies. She is on the faculty for the Institute for Functional Medicine.

Dr. Mark Pimentel is a Professor of Medicine and Gastroenterology through the Geffen School of Medicine and an Associate Professor of Medicine at Cedars-Sinai. Dr. Pimentel is also the Executive Director of the Medically Associated Science and Technology (MAST) program at Cedars-Sinai, an enterprise of physicians and researchers dedicated to the study of the gut microbiome in order to develop effective diagnostic tools and therapies to improve patient care.
Dr. Pimentel has over 150 publications in many high-profile journals, and he is the author of the book, The Microbiome Connection: Your Guide to IBS, SIBO, and low fermentation eating.

This episode is brought to you by BIOptimizers.
Head to bioptimizers.com/hyman and use code HYMAN10 to save 10%.

Full-length episodes can be found here:
Is Histamine Intolerance The Cause Of Your Mysterious Symptoms?
What is Histamine Intolerance? Surprising Symptoms You Need to Know
IBS: It’s Not In Your Head—Advances In Diagnosing And Treating, Bloating And Tummy Troubles

View Details

The Matt Walker Podcast✓Claim

Key Takeaways * For every new time zone that you cross, it takes approximately one day for your body to acclimate * The difference between circadian rhythm and chronotype: Circadian rhythm is your body’s internal 24-hour clock that regulates biological processes, while chronotype is your natural preference for when you feel most alert or sleepy within that rhythm * Top sleep tips from the episode: + Maintain the same sleep schedule on weekdays and weekends + Go to bed and wake up at the same time, or at least within a 30 min window + Reduce effects of jet-lag by taking pre-flight, in-flight, and post-flight measures + Know your chronotype so you can performance-peak at desired times * Over 40 NFL seasons from 1970-2011, during night match-ups, the West coast team was two-fold more likely to beat the East coast team + This is due to the West coast team’s circadian advantage over the East team * Leverage “Sleep Loading”: Before going into a high-stress period or an acute period in which you will be sleeping less, increase your sleep duration in the several days leading up the period of anticipated sleep-loss or higher-stress * While it is difficult to “pay back” sleep debt after-the-fact, it appears that you can build up “sleep credit” by front-loading sleep ahead of anticipated periods of high stress and sleep-loss * Taking a hot shower or bath 90 minutes before bed can dramatically improve your sleep quality * A study conducted using the NBA schedule was able to predict game outcomes with 76-86% accuracy based on travel-induced fatigue criteria – completely independent of strength of team * Use the nappuccino to boost alertness and performance: Consume your favorite caffeinated beverage, immediately take a 20-30 minute power nap, then wake up when your alarm goes off and you will be in a heightened state of alertness

Read the full notes @ podcastnotes.org

Dr. Cheri Mah returns to the podcast today to explore a few different topics including how circadian rhythms shape athletic performance. She notes that these 24-hour cycles regulate sleep, hormones, and core temperature, with peak physical capacity often occurring between 4-8 pm—when many world records are set.

Dr. Mah also discusses chronotypes, showing how tailoring training to one’s natural rhythm can enhance results. She reveals research on circadian disruption in sports, notably how West Coast NFL teams outperform East Coast teams in night games due to a three-hour body clock advantage. The episode also covers jet lag strategies, sleep loading, and managing fatigue, making it a must-listen not just for athletes and high performers, but truly for us all.

Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.

Matt is only too happy to share the fact that launching his sleep-related merchandise sales was incredibly smooth, thanks to show sponsor Shopify and their integrated sales and inventory system. And now, just for you, Shopify is generously offering an exclusive trial at shopify.com/mattwalker. Whether it's online or in-person sales, Shopify simplifies it all. So, be sure to stop in at shopify.com/mattwalker to start your exclusive journey now!

One of our sponsors this week is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. If you want to give LMNT a try, just head on over to drinklmnt.com/mattwalker and get your eight free samples with your first purchase.

Another great sponsor of the show is AG1, a comprehensive nutritional drink trusted by thousands worldwide, including Matt! For nearly four years and counting, he has relied on AG1 to fuel his post-workout routine with its powerhouse blend of over 75 essential minerals, vitamins, probiotics, and prebiotics, meticulously crafted to support your daily nutritional needs. AG1 is registered and approved by the Therapeutic Goods Administration, boasting GMP badges for quality assurance. As a special offer for our listeners, when you try AG1, you'll receive a complimentary one-year supply of both Vitamin D and K2, and with your first subscription, you'll also receive five free AG1 travel packs! Visit AG1 to explore AG1's range of offerings and claim your exclusive offer.

Matt: Instagram @drmattwalker or on X @sleepdiplomat

YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299

Connect with Dr. Mah: https://www.drcherimah.com/ or https://linktr.ee/drcherimah

Caffeine Nap Episode: https://podcasts.apple.com/us/podcast/58-caffeine-nap/id1578319619?i=1000630666364

Chronotype Assessment: AutoMEQ: Automated Morningness-Eveningness Questionnaire (AutoMEQ)

View Details

Modern Wisdom

Key Takeaways * The insurance companies and big pharma complex monetize chronic disease + They benefit if more Americans are chronically ill because it means more prescriptions and therefore more kickbacks and rebates + Approximately 30% of the revenue generated from opioid abuse in America went to the big five insurance companies * The insurance companies are incentivized to put you on drugs! + About 60% of United Healthcare’s annual revenue – $361 billion in 2024 – comes from prescription drugs via an entity called a pharmacy benefit manager + The average American is on 4+ prescription drugs * SSRIs are one of the most worrisome drugs of the day: A metaanalysis of over 75 studies revealed that 85% of the efficacy of an SSRI was related to placebo + On a 52-point depression scale, SSRIs differentiate from placebo by 1-2 points * The healthcare system is not broken; it is rigged, and the American taxpayer is the one footing the bill * “Prescribing a GLP-1 without talking about diet, lifestyle, and nutrition is like brushing your teeth while eating Oreos.” – Brigham Buhler * Behind age and smoking, the third biggest cause of chronic disease is metabolic disease + To fix the healthcare system, fixing metabolic health should be our primary focus * We have built an entire healthcare industry of siloed experts, but the body is one organism; we should adopt a more holistic approach to treatment * Using AI to build a better system: We will use algorithmic-based medicine to take a proactive and predictive approach to medicine, which will reduce the onset of chronic disease immediately upon recognition * Faster iteration phases between detection and intervention will improve our health

Read the full notes @ podcastnotes.org

Brigham Buhler is a healthcare entrepreneur, founder and CEO of Ways2Well, and co-founder of ReviveRx Pharmacy.

American healthcare stands apart from any other system in the world. While some argue it has the potential to be the best, for many, it feels like the worst. Sky-high costs, an overreliance on prescriptions, and systemic inefficiencies suggest something is deeply broken. Why is this the case, and what can be done to fix it?

Expect to learn what the number one reason for bankruptcy in America is, what the average state of health is for the average American and how it compares to the rest of the world, why so many American’s are on Pharmaceutical drugs, what drugs Americans are taking that are causing the most damage, what is happening with the Food industry’s corporate capture of food, how much of an impact RFK can really have on changing the pharmaceutical and food system, the simple changes that can improve American healthcare and much more…

Sponsors:
See discounts for all the products I use and recommend: https://chriswillx.com/deals
Get a Free Sample Pack of all LMNT Flavours with your first purchase at https://drinklmnt.com/modernwisdom
Get $350 off the Pod 4 Ultra at https://eightsleep.com/modernwisdom (use code MODERNWISDOM)
Get a 20% discount on Nomatic’s amazing luggage at https://nomatic.com/modernwisdom
Get the best bloodwork analysis in America at https://functionhealth.com/modernwisdom
Extra Stuff:
Get my free reading list of 100 books to read before you die: https://chriswillx.com/books
Try my productivity energy drink Neutonic: https://neutonic.com/modernwisdom
Episodes You Might Enjoy:

577 - David Goggins - This Is How To Master Your Life: https://tinyurl.com/43hv6y59

712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: https://tinyurl.com/2rtz7avf

700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: https://tinyurl.com/3ccn5vkp

• Get In Touch:
  Instagram: https://www.instagram.com/chriswillx
  Twitter: https://www.twitter.com/chriswillx
  YouTube: https://www.youtube.com/modernwisdompodcast
  Email: https://chriswillx.com/contact
• Learn more about your ad choices. Visit megaphone.fm/adchoices

View Details

Shawn Ryan Show

Intro * We are the only species that have forgotten what we are biologically-programmed to eat * Metabolic dysfunction, which exists on a continuum, underlies 90% of chronic illness; becoming metabolically healthy through diet and lifestyle change can cure most chronic illnesses * Every year, the government sends out $112 billion in food stamps, which serves an average of 42 million people monthly – about 12% of the U.S. population + About 70% of this budget is spent on junk food, and about 10% of it – $12 billion – is spent on soda * Additives in ultra-processed foods impair our ability to make energy from them; they are poisonous to our metabolism and to the very things that give us life as humans! * There is more to the story than calories: The ingredients in these processed foods are poisonous to humans; the quality of the “calories in” impacts the body’s ability to do “calories out” * Consuming monogastric animals such as pork and chicken is problematic for humans because these animals accumulate polyunsaturated fats, which are harmful to humans; ruminants are better for human consumption * In the 1900s, rates of chronic illness were a fraction of what they are today; during this time, about 99% of fat that humans ate were beef tallow, ghee, butter, and lard – there were no seed oils in the human diet! * Saturated fats are evolutionary consistent and cardioprotective; consuming excess polyunsaturated fats, like linoleic acid in seed oils, is the true culprit of chronic disease due to their oxidative potential * “If you are insulin sensitive and metabolically healthy, LDL is good for you. It ‘s an immune particle; it’s valuable. It’s when you become insulin resistant that it becomes a liability because it is part of the causal cascade.” – Paul Saladino * Sugar in fruit is different than processed forms of sugar: There are naturally occurring chemicals in fruit and in honey that mitigate the adverse effects of sugar in the body * The solution is simple: We do not need medical breakthroughs to fix our health and cure chronic disease; we just need to return to eating the foods that humans have always eaten

Read the full notes @ podcastnotes.org

Paul Saladino, MD, is a double board-certified physician and a prominent advocate for an animal-based diet, known for his controversial views on nutrition and health. He graduated from the University of Arizona College of Medicine and completed his residency at the University of Washington. Saladino is the author of The Carnivore Code and The Carnivore Code Cookbook, where he argues that many chronic illnesses are linked to poor dietary choices and can be prevented or reversed through proper nutrition. His professional philosophy emphasizes questioning mainstream medical narratives, focusing instead on optimal health through dietary changes.

In addition to his writing, Saladino hosts the Fundamental Health podcast, where he engages with various experts to discuss health optimization. He co-founded Lineage Provisions, which produces high-quality air-dried meat snacks, and Heart & Soil, offering desiccated organ supplements aimed at enhancing nutrient intake. Recently, he has been involved in projects like a collaboration with Raw Farm USA to create a raw kefir smoothie at Erewhon Market, further promoting his vision of ancestral nutrition and wellness through innovative products.

Shawn Ryan Show Sponsors:
https://ShawnLikesGold.com | 855-936-GOLD #goldcopartner
https://amac.us/srs
https://meetfabric.com/shawn
https://americanfinancing.net/srs | 866-781-8900 | NMLS 182334, www.nmlsconsumeraccess.org
https://hillsdale.edu/srs
https://patriotmobile.com/srs | 972-PATRIOT
This episode is sponsored by BetterHelp. Give online therapy a try at betterhelp.com/srs and get on your way to being your best self.
https://helixsleep.com/srs
https://rocketmoney.com/srs
https://prizepicks.onelink.me/LME0/SRS
https://blackbuffalo.com

Paul Saladino Links:
Website - https://www.ABNRF.org
Instagram - https://www.instagram.com/paulsaladinomd/?hl=en
X - https://x.com/paulsaladinomd
TikTok - https://www.tiktok.com/@paulsaladinomd2
YouTube - https://www.youtube.com/c/PaulSaladinoMD
Heart & Soil - https://heartandsoil.co/
Lineage Provisions - https://lineageprovisions.com/ShawnRyan
Learn more about your ad choices. Visit podcastchoices.com/adchoices

View Details

Genius Life

Key Takeaways * The ailments that people try to fix with prescription drugs can be addressed with lifestyle modification * Walking is the quintessential human movement; everybody should walk as much as they can * Running is not the best way to lose weight, improve cardiovascular health, or reduce stress; it is not the health and fitness panacea that it has been advertised to be + While running is catabolic, walking is anti-catabolic + Walking helps to relax, realign, and strengthen the body’s kinetic chain * Our ancestors walked, sprinted, and lifted heavy things; they did not “train for running” in order to track and kill a beast * Benefits of Zone 2 cardio training: Increase aerobic efficiency, increase ventilation threshold, build capillary perfusion, and improve mitochondrial efficiency * Everything else falls into place once you have achieved metabolic flexibility, which is the body’s ability to efficiently switch between different energy sources based on availability and demand * The original Primal Blueprint: + Move around a lot and do low-level of aerobic activity (walk a lot) + Lift heavy things at the gym 2x per week (full body) + Sprint max-effort 1x per week * Try taking collagen before a workout so that your collagen uptake during the workout is higher in the tendons that are being exercised * Despite the backlash against alcohol, Mark still enjoys 1-2 glasses of wine every evening * Longevity is not just about living longer, but improving quality of life in the areas of mobility, cognition, and adaptability

Read the full notes @ podcastnotes.org

Mark Sisson is a best-selling author, founder of Primal Kitchen, and a former elite endurance athlete turned health advocate who inspires millions to embrace primal living for a vibrant and healthy life.

15 Daily Steps to Lose Weight and Prevent Disease PDF: https://bit.ly/46XTn8f - Get my FREE eBook now!

Subscribe to The Genius Life on YouTube! - http://youtube.com/maxlugavere

Watch my new documentary Little Empty Boxes - http://littleemptyboxes.com

This episode is proudly sponsored by:

Manukora makes delicious, creamy, glyphosate-free Manuka honey that’s rich in MGO. Head to http://manukora.com/genius for $25 off a starter Kit, which comes with an MGO 850+ Manuka Honey jar, 5 honey travel sticks, a wooden spoon, and a guidebook!

Momentous is a new supplement brand that holds its products to rigorous quality and purity standards set by the NFL and NBA. I use their creatine and protein regularly. Visit livemomentous.com/genius to get 20% off.

Puori provides IFOS-certified, high potency fish oil to satisfy all of your pre-formed omega-3 needs! Visit Puori.com/MAX and use promo code MAX to get 20% off site-wide.

View Details

Modern Wisdom

Key Takeaways * “Get away from our sons and away from our daughters. It’s not left or right. I don’t have a Republican bone in my body. Get the crazy people who do not understand human development away from our children.” – Eric Weinstein * “Everything worth doing is hard – and the more worth doing it is, the harder it is. The greater the payoff, the greater the hardship. If it’s hard, good. It means no one else will do it. More for you.” – Alex Hormozi * Dr. Mike Israetel – Focus on getting tension in the muscle that you are targeting; getting tension in the muscle you are trying to grow is more significant than focusing on which exercise movement is best * Dr. Andrew Huberman – You can become a morning person in three days: Set your alarm to 5 AM, wake up and get out of bed when it goes off, get outside and safely view sunlight, do some form of exercise or movement while viewing the sunlight, ingest caffeine 60-90 mins after waking, and engage in some form of social interaction * “The only way that you cannot be humble in old age is when you refuse to look at the reality of your life up to today.” – Dry Creek Dewayne * Implement more exercise snacks, such as air squats, into your daily life; the positive effects of short bursts of vigorous energy expenditure through“non-exercise” methods will compound over time and can dramatically improve your health * Oliver Burkeman – We often try to attain an impossible level of control over our lives; accept that you will never get life completely sorted out * Tim Ferriss – Develop identity diversification so that your self-worth is never dependent on just one thing, such as your job; this increases the resiliency and robustness of your mental health * Joe Hudson – The more you are willing to welcome the range of emotions that you will inevitably experience as a human, the more you are likely to welcome joy as a natural part of existence

Read the full notes @ podcastnotes.org

2024 is nearly over, so I decided to put together a compilation of some of my favourite moments from the show over the last year. It was going to be a top 10, but I couldn't choose, so it's 11.
Expect to learn Andrew Huberman's best advice on how to become a morning person, why Oliver Burkeman thinks you should stop trying to control your life, the reason Eric Weinstein thinks more young men are becoming Right Wing, Dr Mike Israetel's most important advice for choosing muscle-building exercises, Alex Hormozi's advice on why everything worth doing is hard and much more...
Sponsors:
See discounts for all the products I use and recommend: https://chriswillx.com/deals
Get a 20% discount on the best supplements from Momentous at https://livemomentous.com/modernwisdom
Get 5 Free Travel Packs, Free Liquid Vitamin D, and more from AG1 at https://drinkag1.com/modernwisdom
Get the Whoop 4.0 for free and get your first month for free at https://join.whoop.com/modernwisdom
Extra Stuff:
Get my free reading list of 100 books to read before you die: https://chriswillx.com/books
Try my productivity energy drink Neutonic: https://neutonic.com/modernwisdom
Episodes You Might Enjoy:

577 - David Goggins - This Is How To Master Your Life: https://tinyurl.com/43hv6y59

712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: https://tinyurl.com/2rtz7avf

700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: https://tinyurl.com/3ccn5vkp

• Get In Touch:
  Instagram: https://www.instagram.com/chriswillx
  Twitter: https://www.twitter.com/chriswillx
  YouTube: https://www.youtube.com/modernwisdompodcast
  Email: https://chriswillx.com/contact
• Learn more about your ad choices. Visit megaphone.fm/adchoices

View Details

The Tucker Carlson Show

Key Takeaways * “The corporate capture of our institutions is the real cause of the chronic disease crisis that we’re facing.” – Brigham Butler * Roughly 30% of the cost of every prescription drug is because of the kickback that goes to a PBM; the drugmaker pays the Pharmacy Benefit Manager (PBM) the kickback in order to be placed on the preferred contract with the insurance company * The drugs that get put on formulary do not have to do with efficacy or what is best for the patient; instead, it is about which drugs have the biggest kickbacks for PBMs * America’s healthcare system in a trainwreck: The US makes up for ~60% of the pharma industry, but is ranked 40th overall in healthcare outcomes * Surgical procedures are loss-leaders; the industry would rather have you on prescription drugs, because then the PBMs get kickbacks * Show me the incentives and I’ll show you the outcomes: Since there is so much money being made off “treating” chronic disease, there is no incentive to cure chronic disease * The three pillars of the chronic disease crisis: (1) Big Pharma (2) The food industry and (3) The insurance industry * They do not want to treat preventative: Health insurance companies are incentivized to keep people from discovering if they have a catastrophic illness; this is why they do not allow you to easily get comprehensive blood work * The quarterly-profit cycle that publicly-traded insurance companies operate on incentivizes them to delay or deny expenditures, such as paying for a patient’s surgery, as much as possible * Focusing on preventing metabolic disease will indirectly cure all of the chronic diseases that are killing so many Americans * Getting rid of the PBMs will remove a huge profit center for the insurance companies; this takes away the incentive to get and keep patients on prescription drugs * “This is not a Republican issue. This is not a Democrat issue. This is a humanity issue.” – Brigham Buhler on the chronic disease crisis

Read the full notes @ podcastnotes.org

An unhealthy, over-medicated country means record profits for insurance companies. Brigham Buhler explains how they work to keep us sick and monetize chronic illness.

(00:00) The Assassination of the UnitedHealthcare CEO
(13:32) The Opioid Crisis Could Have Been Prevented
(30:28) Monetizing Your Chronic Illness
(35:00) How Health Insurance Companies Are Scamming You
(54:18) How They Profit Off of Cancer

Paid partnerships with:
ExpressVPN: Get 3 months free at https://ExpressVPN.com/Tucker
Heritage Foundation: https://Heritage.org/Tucker
Hallow prayer app: Get 3 months free at https://Hallow.com/Tucker
Policygenius: Get your free life insurance quotes today at https://Policygenius.com/Tucker
Learn more about your ad choices. Visit megaphone.fm/adchoices

View Details

Tetragrammaton with Rick Rubin✓Claim

Key Takeaways * Check out the episode page

Read the full notes @ podcastnotes.org

Ben Greenfield is a leading figure in health and wellness, renowned health consultant, New York Times bestselling author, and host of influential podcast, Boundless Life. Voted “America’s Top Personal Trainer” by the NSCA and named one of the “Top 100 Most Influential People in Health and Fitness” by Greatist, he combines cutting-edge research with practical strategies to connect mind, body, and spirit. Greenfield leverages his background as a collegiate athlete and 13-time Ironman triathlete to coach others on optimizing longevity, performance, and well-being. Alongside best friend Caleb Applegate, he is the founder of Life Network, a platform that makes health and wellness accessible to all through cutting-edge biohacking technology, community support, and expert guidance. He’s authored 18 books, including Beyond Training, Boundless, and Endure, and ultimately, he is committed to inspiring individuals to take control of their health, push boundaries, and live with purpose.

Thank you to the sponsors that fuel our podcast and our team:

LMNT Electrolytes
https://drinklmnt.com/tetra
Use code 'TETRA'

Athletic Nicotine
https://www.athleticnicotine.com/tetra
Use code 'TETRA'

Squarespace
https://squarespace.com/tetra
Use code 'TETRA'

Vivo Barefoot
http://vivobarefoot.com/tetra
Use code 'TETRA25'

Sign up to receive Tetragrammaton Transmissions
https://www.tetragrammaton.com/join-newsletter

View Details

Genius Life

Key Takeaways * In medicine (and everywhere), there is resistance to new ideas – so many people have spent so much time holding a certain belief, that the cost is too high to change * The distrust in science and medicine is because there is no humility in walking back incorrect information * We need people who are willing to speak up instead of falling in line; science is the study of challenging deeply held assumptions * We need new frontiers of medicine, people are hungry for answers * The future of medicine is hopeful as the new generation of medical students and doctors is not on board with the traditional path of doing whatever you need to secure NIH funding and falling in line + It’s time we consider NIH term limits + We spend more money on pharmaceuticals than we do on understanding the origins of disease * New formula for medicine: (1) Invite dissenting opinions; (2) Create a culture of speaking up; (3) Recognize that we all have biases and suspend those biases as we hear new information

Read the full notes @ podcastnotes.org

Marty Makary, MD is a Johns Hopkins professor and member of the National Academy of Medicine. He is the author of Blind Spots: When Medicine Gets It Wrong, and What It Means for Our Health.

15 Daily Steps to Lose Weight and Prevent Disease PDF: https://bit.ly/46XTn8f - Get my FREE eBook now!

Subscribe to The Genius Life on YouTube! - http://youtube.com/maxlugavere

Watch my new documentary Little Empty Boxes - http://littleemptyboxes.com

This episode is proudly sponsored by:

Birch Living makes organic, hypoallergenic, offgassing-free mattresses that are super comfy to radically improve your sleep. Head to http://birchliving.com/genius and use code GENIUS for 25% off all mattresses!

BUBS Naturals makes my favorite collagen, pure and unflavored, perfect for mixing into any drink, soup, or even recipes! Your hair, skin, and nails will thank you. Visit BUBSNaturals.com and use code GENIUS for 20% off.

Puori provides IFOS-certified, high potency fish oil to satisfy all of your pre-formed omega-3 needs! Visit Puori.com/MAX and use promo code MAX to get 20% off site-wide.

View Details

Culture Apothecary with Alex Clark

Key Takeaways * Understanding Big Food: Ten companies own the entity of our food system – these companies have outsized control over our food system, and they care more about profits than human health * Our ancestors would not recognize the “foods” that we eat today; most people do not realize that new ingredients have been snuck into our food supply over the last fifty years * Following World War II, in search of a new market, the chemical companies shifted their focus towards American farmlands and launched a new war on the bugs and pests on American farmlands * The World Health Organization classifies glyphosate as a known carcinogen, and yet, approximately 280 billion pounds of glyphosate are sprayed on American crops per year; about 80-90% of grain products on grocery store shelves contain very high levels of glyphosate * Companies such as Bayer make the chemicals that destroy our soil and give us cancer, then also produce and profit from drugs designed to treat those cancers * Studies that go against the interests of the agrochemical companies are rare because those same chemical companies fund the majority of the research in the industry * The way that we are farming now is not sustainable; if we continue down our current path of spraying all these chemicals on our food and destroying the soil, then we will only have 55 years of harvests left before plantable soil is gone * The fruits and vegetables in the grocery store are losing vitamin and mineral content because the soil they were harvested in is not as healthy as it once was * Approximately 77% of adults between the ages of 17 and 24 are ineligible for military service due to obesity * Tips from Courtney Swan: Buy organic, buy local produce from nearby farmers, form a relationship with a local rancher, shop the perimeter of the grocery store, buy real foods with simple ingredients, prioritize protein, and eliminate ultra-processed foods

Read the full notes @ podcastnotes.org

An integrative nutritionist on a mission to change how America eats, Courtney Swan (aka @realfoodology on Instagram and host of the podcast of the same name) educates Alex on glyphosate, GMOs, how to start shopping for real food, and why parents need to choose between wellness and illness for their kids.

Thank you to our sponsors!

⁠⁠Masa Chips⁠⁠ | Use code "REALALEXCLARK" for 20% OFF

⁠⁠Wise Traditions⁠⁠ | Use code “ALEX” for $25 OFF

⁠⁠Nimi Skincare⁠⁠ | Use code "ALEXCLARK" for 10% OFF

⁠⁠YRefy⁠⁠ | Call (888) 502-2612

Courtney Swan

Instagram | ⁠⁠@Realfoodology⁠⁠

YouTube | ⁠⁠@Realfoodology⁠⁠

Website | ⁠realfoodology.com⁠⁠

Realfoodology Podcast | ⁠⁠@Realfoodology⁠⁠

Alex Clark

Instagram | ⁠⁠@realalexclark⁠⁠

Instagram | ⁠⁠@poplitics⁠⁠

Facebook | ⁠⁠@realalexclark⁠⁠

X | ⁠⁠@yoalexrapz⁠⁠

YouTube | ⁠⁠@RealAlexClark⁠⁠

Spotify | ⁠⁠@Culture Apothecary⁠⁠

Apple Podcasts | ⁠⁠@Culture Apothecary⁠⁠

'Culture Apothecary' ⁠⁠Merch OUT NOW!⁠⁠ Glass tumblers, weekly wellness planners, hats, crewnecks and more. Use code "ALEXCLARK" for 10% OFF

Join the ⁠⁠Cuteservatives Facebook group⁠⁠ to connect with likeminded friends who love America and all things health and wellness!

Subscribe to ‘Culture Apothecary’ on Apple Podcasts and Spotify. New episodes drop 6pm PST/ 9pm EST every Monday and Thursday.

This show is made possible with generous donations from listeners who believe in our mission to heal a sick culture. You can support our show by leaving a ⁠⁠tax deductible donation⁠⁠, or by subscribing to @realalexclark YouTube for FREE!

cultureapothecary #alexclark #podcast #health #food

View Details

Found My Fitness - Rhonda Patrick

Key Takeaways * Tips for maintaining consistency: (1) What gets you excited to work out?; (2) What exercise do you enjoy and have low pain with?; (3) What will you execute consistently? * Variables for building strength: (1) Mechanical tension; (2) Number of hard sets; (3) Training muscles at long lengths under tension * Factors that increase the risk of injury: (1) Increase in training load and/or volume when you aren’t prepared; (2) Psychological stress – what happens in the mind affects the body (and what happens in the body affects the mind); (3) Sleep quality is a big lever for injury risk and pain management + Form doesn’t move the needle on injury risk – tissue adaptation matters more * “The best time to start lifting weights is right now.” – Layne Norton + Have joint pain or never exercised? Start with lighter weights and movements that either don’t cause pain or induce less pain + It almost doesn’t matter what you start with – do whatever keeps you consistent * Most practical tip for protein intake: Shoot for about 1g/lb bodyweight – or more depending on goals, but consume as much as you want balancing other macros to be properly fueled for exercise and recovery * Seed oils are contributing to the health crisis – but probably not because they’re inherently bad + Seed oils are not innocuous but energy toxicity is a big chunk of what’s happening, we’re eating too much and moving too little + Seed oils are also more representative of consuming more processed foods + Bottom line: There is no strong evidence to avoid seed oils, as long as you’re still controlling for overall diet quality and calories – focus on diet quality and the bigger picture * “Have guidelines, not rules.” – Layne Norton * Most people believe what they want to believe regardless of the evidence * Sticking to water is good, but if you switch to no- or low-calorie drink from full calories, it will save a ton of calories * Keeping your body fat down is the best way to protect your health; how you get there is less important than getting there – the most important thing is consistency * Supplements won’t do the work for you but they might help you recover faster

Read the full notes @ podcastnotes.org

Get my exact protocols for boosting levels of brain-derived neurotrophic factor (BDNF) and enhancing cognition

Discover my premium podcast, The Aliquot

Dr. Layne Norton is a Ph.D. in Nutritional Sciences, a professional bodybuilder, and a champion powerlifter. We discuss why most people aren’t training too hard, when to go to failure, whether seed oils are “the” central cause of chronic disease, why having a slow metabolism isn’t a credible reason for being overweight (for most), and the sustaining power of good habits. We also get into controversies around the carnivore diet, diet sodas, artificial sweeteners, intermittent fasting, and much more.

Timestamps:

• (00:00) Introduction
• (04:48) Layne's coaching philosophy
• (14:39) Why to start tracking calories (for at least 3 days)
• (17:41) Why people lie to themselves about food intake
• (23:06) The profound benefits of small exercise doses
• (26:53) Why you should treat exercise like brushing your teeth
• (30:11) Benefits of resistance training for older individuals
• (33:51) Should you train to failure?
• (47:07) Why hard training & consistency trump exercise selection
• (56:46) Is lifting heavy necessary for building muscle?
• (57:54) Barbell vs. hack squats for preventing falls
• (1:00:10) Can lifting weights decrease low-back pain?
• (1:01:43) Injury prevention when resistance training
• (1:11:16) How exposure therapy can help you with injuries
• (1:15:04) Why pain doesn't always indicate tissue injury
• (1:18:17) Should you resistance train after a poor night of sleep?
• (1:21:57) Why menopause can cause weight gain
• (1:29:36) Why it's never too late to start lifting weights
• (1:32:05) Resistance training tips for older individuals with joint pain
• (1:36:18) Why total protein intake matters more than distribution
• (1:44:19) Layne's daily protein distribution
• (1:46:44) The shortcomings of nutrition studies
• (1:54:06) Is consuming more than 1.6 g/kg of protein beneficial?
• (1:55:33) Should you eat more protein in a calorie deficit?
• (1:56:43) Protein intake for endurance athletes
• (1:58:07) How much protein does Layne eat?
• (1:59:11) Are seed oils a predominant cause of chronic disease?
• (2:08:45) Does the carnivore diet increase heart disease risk?
• (2:14:16) Are heated seed oils more inflammatory?
• (2:20:33) Is there a "big food" industry conspiracy?
• (2:26:17) Are sugar-sweetened beverages uniquely deleterious?
• (2:30:17) Can diet soda help you lose weight?
• (2:34:20) Microbiome & cancer risks of diet soda
• (2:42:02) Is drinking 1 Diet Coke per day unhealthy?
• (2:44:24) Why Layne rarely takes a strong position on early science
• (2:49:04) Carnivore diet
• (3:01:52) Time-restricted eating
• (3:12:38) Layne's daily routine
• (3:16:55) Layne's diet and supplements
• (3:19:49) Creatine and hair loss
• (3:22:49) Rhodiola rosea & ashwagandha
• (3:25:54) Layne's tier 2 supplements

Show notes are available by clicking here

Watch this episode on YouTube

View Details

Art of Manliness

Key Takeaways * Our feet have a memory: they have a certain way that they like to fit inside a shoe * Do not put your footwear next to the fire because the fire will break down the synthetic materials in the shoe * Put a footprint tarp under the tent to protect the bottom lining of the tent * One of the best things you can do to take care of your sleeping bag: When you first wake up in the morning, reverse your sleeping bag and let it air out before you put it back into your backpack * Make sure that you go into your sleeping bag hydrated and ensure that you are not wearing restrictive clothing * Spend more on your sleeping pad than you do on your sleeping bag; get a sleeping pad with the highest R-value that you can afford * Create the “butt divot” to sleep better when camping: Before setting up your tent, make a divot in the ground that is the size of your bottom * Use a fixed-blade knife instead of a folding knife; the fewer moving parts, the better * Get a backpack with a waist belt if you are going to carry something over 20 pounds

Read the full notes @ podcastnotes.org

A fair amount of gear is involved in making a camping or backpacking trip a success, and choosing that gear can be a little intimidating as there are lots of options, and it's expensive to boot.

Here to offer some tips on selecting gear and getting the most out of it is Craig Caudill, an avid outdoorsman, the director and lead instructor of the Nature Reliance School, and the author of Ultimate Wilderness Gear: Everything You Need to Know to Choose and Use the Best Outdoor Equipment. Today on the show, Craig and I discuss some things to know when purchasing things like boots, tents, sleeping bags, and more, and we offer some specific recommendations as to the gear that's worked for us respectively. Craig also offers tips on using outdoor equipment, including how to dry wet boots without damaging them, whether you should put a tarp under your tent, what to do if you get hot and sweaty or cold in your sleeping bag, a hack for sleeping more comfortably on the ground, and the best kind of knife for an outdoorsman to carry.

Resources Related to the Podcast* AoM Article: How to Filter and Purify Water for Traveling, Camping, and Survival * AoM Article: The Benefits of Hammock Camping * AoM Article: How to Pack a Backpack for Backpacking * AoM Article: Two Things You Should Be Doing to Take Better Care of Your Camping Gear * AoM Article: Outdoor Hydration Showdown — Nalgene Bottle vs. Water Bladder * AoM Article: How to Choose the Perfect Survival Knife * Craig's books * Native Summit in Edmond, OK * Brett's Tent: Hubba Hubba 2-Person Backpacking Tent * Hennessy Hammock Tent * Warbonnet Hammock Tents * Military Modular Sleep System * Brett's Sleeping Pad: Big Agnes * Kate's Sleeping Pad: Therm-A-Rest Trail Prolite Apex * Backpacking Cot * Brett's Backpacking Pillow: Sea to Summit Aeros * Brett's Water Bladder: HydraPak Shape-Shift * Craig's Water Filter: Sawyer Mini * Brett's Water Filter: Katadyn Hiker Pro Hand Pump Water Filter * Sawyer Squeeze Water Filter * Brett's Backpacking Stove: Jetboil Stove * Fire-Maple Backpacking Stove * MSR Backpacking Stove * LT Wright Handcrafted Knives * Fast Fire Firestarters * Hill People Gear Backpacks

Connect With Craig Caudill* Nature Reliance School * Craig on IG * Craig on LinkedIn

View Details

School of Greatness

Key Takeaways * Check out the episode page

Read the full notes @ podcastnotes.org

Have you saved your seats at Summit of Greatness 2024 yet?! Get them before they sell out at lewishowes.com/tickets

In today's episode, we're diving into the powerful journey of Novak Djokovic, who recently clinched Olympic gold in Paris, solidifying his status as one of the greatest athletes of all time. Join us as we explore how Novak has harnessed the power of manifestation to achieve unprecedented success on and off the tennis court. From overcoming a challenging childhood in war-torn Serbia to mastering the mental game that has propelled him to the top, Novak shares his insights on visualizing and realizing your dreams. Whether you're chasing gold or simply striving for personal growth, Novak's story is a testament to the power of belief and perseverance. Let's dive in and get inspired!

In this episode you will learn

• How Novak Djokovic uses visualization and manifestation techniques to achieve success, including his recent Olympic gold medal win.
• The impact of Novak's upbringing in war-torn Serbia on his resilience and outlook on life.
• The significance of love and presence in Novak's approach to life and tennis.
• Strategies Novak employs to stay grounded and maintain focus amidst his many achievements.
• The importance of finding joy and passion in the journey, rather than just focusing on the destination.

For more information go to www.lewishowes.com/1650

For more Greatness text PODCAST to +1 (614) 350-3960

More SOG episodes we think you’ll love:

Eckhart Tolle – https://link.chtbl.com/1463-pod

Rhonda Byrne – https://link.chtbl.com/1525-pod

John Maxwell – https://link.chtbl.com/1501-pod

View Details

Tetragrammaton with Rick Rubin✓Claim

Key Takeaways * Check out the episode page

Read the full notes @ podcastnotes.org

Ben Patrick, known as the “Knees Over Toes Guy,” is the founder, president, and CEO of Athletic Truth Group (ATG) Online Coaching. Though a longtime basketball player in his youth, Patrick’s three knee surgeries by the age of 18 stopped his athletic career short. After struggling with pain medication addiction and depression, Patrick soon became devoted to physical fitness and rehabilitation, now boasting an NBA-like 42-inch vertical jump. He developed ATG Online Coaching, working to restore the quality of life in individuals struggling with knee injuries and bringing out their full physical potential. In addition to building his training system, Patrick has authored three books, Knee Ability Zero, Back Ability Zero, and ATG for Life, and he has gained a massive social media presence with over 2.5 million followers.

Thank you to the sponsors that fuel our podcast and our team:

LMNT Electrolytes
https://drinklmnt.com/tetra

Squarespace
https://squarespace.com/tetra

Lucy
https://lucy.co/tetra

House of Macadamias
https://www.houseofmacadamias.com/tetra

View Details

Artificial Intelligence Podcast

Key Takeaways * Hardship will show you who your real friends are; don’t eat with people that you wouldn’t starve with * On evolving: You do something for awhile, you do it at the highest possible level for you, and then at some point you pivot and start supporting the young talent that eventually emerges * For certain individuals, high-THC cannabis can induce psychosis * The Jungian shadow is the unconscious part of the personality that holds repressed weaknesses, desires, and instincts + Integrating the shadow is essential for personal growth, as it involves acknowledging these hidden aspects to achieve a more balanced and complete self-awareness * Being in a state of silence – either while sitting or walking – can help you to discover a better understanding of yourself and allow you to really tap into your unique gifts * Nicotine is an interesting compound; it will raise blood pressure, and it is probably not safe for everybody * While Andrew does not recommend for people to use nicotine frequently, or at all – especially young people who are 25-years-old or younger – he will allow himself two pieces of Nicorette total, per week * Just because a compound is a pharmaceutical does not mean that it is “bad” * On fostering meaningful relationships: Obviously pick the right partner, but also do the work on yourself

Read the full notes @ podcastnotes.org

Andrew Huberman is a neuroscientist at Stanford and host of the Huberman Lab Podcast. Please support this podcast by checking out our sponsors:
- Eight Sleep: https://eightsleep.com/lex to get $350 off
- LMNT: https://drinkLMNT.com/lex to get free sample pack
- AG1: https://drinkag1.com/lex to get 1 month supply of fish oil
- Shopify: https://shopify.com/lex to get $1 per month trial
- NetSuite: http://netsuite.com/lex to get free product tour
- BetterHelp: https://betterhelp.com/lex to get 10% off

Transcript: https://lexfridman.com/andrew-huberman-5-transcript

EPISODE LINKS:
Andrew's YouTube: https://youtube.com/AndrewHubermanLab
Andrew's Instagram: https://instagram.com/hubermanlab
Andrew's Website: https://hubermanlab.com
Andrew's X: https://x.com/hubermanlab
Andrew's book on Amazon: https://amzn.to/3RNSIQN
Andrew's book: https://hubermanlab.com/protocols-book

PODCAST INFO:
Podcast website: https://lexfridman.com/podcast
Apple Podcasts: https://apple.co/2lwqZIr
Spotify: https://spoti.fi/2nEwCF8
RSS: https://lexfridman.com/feed/podcast/
YouTube Full Episodes: https://youtube.com/lexfridman
YouTube Clips: https://youtube.com/lexclips

SUPPORT & CONNECT:
- Check out the sponsors above, it's the best way to support this podcast
- Support on Patreon: https://www.patreon.com/lexfridman
- Twitter: https://twitter.com/lexfridman
- Instagram: https://www.instagram.com/lexfridman
- LinkedIn: https://www.linkedin.com/in/lexfridman
- Facebook: https://www.facebook.com/lexfridman
- Medium: https://medium.com/@lexfridman

OUTLINE:
Here's the timestamps for the episode. On some podcast players you should be able to click the timestamp to jump to that time.
(00:00) - Introduction
(10:24) - Quitting and evolving
(17:22) - How to focus and think deeply
(19:56) - Cannabis drama
(30:08) - Jungian shadow
(40:35) - Supplements
(43:38) - Nicotine
(48:01) - Caffeine
(49:48) - Math gaffe
(1:06:50) - 2024 presidential elections
(1:13:47) - Great white sharks
(1:22:32) - Ayahuasca & psychedelics
(1:37:33) - Relationships
(1:45:08) - Productivity
(1:53:58) - Friendship

View Details

Modern Wisdom

Key Takeaways * “The best diet for you – the individual – is the one that you can adhere to consistently.” – Dr Layne Norton * The main reason why diets fail is because people view them as a “diet” instead of a lifestyle change * People who have lost weight and successfully kept it off say that they had to form a new identity; they had to become someone else * Being successful and having fun are not mutually exclusive; just because you give yourself credit does not mean that you cannot strive for more * People who believe that they need excellent form on exercises to not get injured are actually more likely to get injured than people who think their bodies are strong and resilient * Weight loss requires some form of restriction – whether that is calorie restriction, dietary restriction, time restriction, or some variation of those three * If you look at the amount of lean mass that people lose while on Ozempic or GLP-1, it is very similar to the amount of lean mass that people lose when they just do the diet with no resistance training or exercise * Exercise sensitives your brain to satiety signals * Any diet that gets people to eat less processed foods and more satiating foods is going to be a diet that is better than the Standard American Diet * A recent meta-analysis showed that for every 10-gram increase in dietary fiber, there was a corresponding decrease in the relative risk of mortality, cancer, and cardiovascular disease * On a high-carb low-fat diet, you will not burn much fat, but you also do not store much fat; on a low-carb, high-fat diet, you are burning a lot of fat, but you are also storing a lot of fat * A little exercise can go a long way: Four minutes of vigorous exercise per day has been shown to decrease the risk of cancer incidents by 20% * If you are trying to lose weight, stop snacking! * In America, the average amount of physical activity is less than 20 minutes per day and the average caloric intake is 3500 calories per day – and we’re worried about seed oils and artificial sweeteners * Dr Layne Norton’s Mt. Rushmore of supplements: Creatine monohydrate (5-10g per day), Caffeine (the original nootropic and performance enhancer), and Whey protein * Tier 2 supplement list: Rhodiola rosea, Beta-alanine, Citrulline malate, ginseng, ashwagandha, fish oil, and melatonin

Read the full notes @ podcastnotes.org

Layne Norton is a Doctor of Nutritional Science, a powerlifter and an author.
Choosing the right diet and training plan for health can be complicated. Science offers one view, while your trainer suggests another. Fortunately, Layne provides all the expertise you need to find the best diets, foods, and lifestyle for you to build the healthiest and best version of yourself.
Expect to learn why people keep failing at their diets, if there is a best diet for overall health and wellness, Laynes thoughts on the new Ozempic craze, if the Carnivore diet is actually healthy for you, the top health foods you should be eating more of, how bad soy is for your health or if the hype is overblown, and much more...
Sponsors:
See discounts for all the products I use and recommend: https://chriswillx.com/deals
Get up to 20% discount on the best supplements from Momentous at https://livemomentous.com/modernwisdom (automatically applied at checkout)
Get a 10% discount on Marek Health’s comprehensive blood panels at https://marekhealth.com/modernwisdom (use code MODERNWISDOM)
Get a 20% discount on your first order from Maui Nui Venison by going to https://www.mauinuivenison.com/modernwisdom (use code MODERNWISDOM)
Get 5 Free Travel Packs, Free Liquid Vitamin D and more from AG1 at https://drinkag1.com/modernwisdom (discount automatically applied)
Extra Stuff:
Get my free reading list of 100 books to read before you die: https://chriswillx.com/books
Try my productivity energy drink Neutonic: https://neutonic.com/modernwisdom
Episodes You Might Enjoy:

577 - David Goggins - This Is How To Master Your Life: http://tinyurl.com/43hv6y59

712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: http://tinyurl.com/2rtz7avf

700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: http://tinyurl.com/3ccn5vkp

• Get In Touch:
  Instagram: https://www.instagram.com/chriswillx
  Twitter: https://www.twitter.com/chriswillx
  YouTube: https://www.youtube.com/modernwisdompodcast
  Email: https://chriswillx.com/contact
• Learn more about your ad choices. Visit megaphone.fm/adchoices

View Details

Rich Roll Podcast

Key Takeaways * Find your talent, not your passion: Being great at something that pays well will make you passionate about whatever that thing is * Fostering the American Middle Class is the country’s greatest innovation * You become a man when you add surplus value to society, i.e. when you produce more than you consume * People under the age of 40 used to control 19% of the GDP, in terms of their wealth; it has since been cut to 9% * “The most dangerous person in the world is a man who is broken and alone.” – Scott Galloway * America used to be about giving unremarkable kids remarkable opportunities; the country has since gone away from this * It is not obvious how to become economically secure without working hard * Billionaires will tell you to follow your passion, but they probably made their billions in iron ore and smelting * Near-peer adversaries will not choose to take on the U.S. kinetically; instead, they will likely use AI and other tools to attack America from within and exploit the ongoing loneliness epidemic * Young professionals should not fall victim to the “myth of balance”; it is very rare to achieve professional success while living a balanced life

Read the full notes @ podcastnotes.org

This week, I am joined by Scott Galloway, NYU professor, best-selling author, serial entrepreneur, and podcaster, to discuss the multifaceted challenges many young men face today. He underscores the lack of empathy and understanding many experience, attributing it to societal expectations and the impact of technology. Scott emphasizes the winner-take-most economy, which limits opportunities for many young men. Drawing from personal understanding, he stresses the importance of education, support, and the presence of positive male role models. The discussion encompasses economic challenges, the decline of mentorship programs, and the need for reform in higher education institutions. Addressing societal constructs of masculinity and the importance of vulnerability and integrity, Scott advocates embracing emotions and seeking help to navigate life’s hurdles. He stands apart as a model of healthy, grounded masculinity—one defined by humility, emotional intelligence, and a commitment to uplifting the collective rather than indulging narrow self-interest.

Enjoy!

Show notes + MORE
Watch on YouTube
Newsletter Sign-Up

Today’s Sponsors:
Eight Sleep: Intelligent cooling and heating for any bed 👉EightSleep.com/RICHROLL
On: Use code RichRoll10 at the checkout to get 10% OFF your first order of high-performance shoes and apparel 👉on.com/richroll
Momentous: Save up to 36% OFF your first subscription order of Protein or Creatine, along with 20% OFF my favorite products 👉livemomentous.com/richroll
Peak Design: 20% OFF thoughtfully crafted, best-in-class backpacks, duffels, & more 👉PeakDesign.com/RICHROLL
Bon Charge: Use code RICHROLL to save 15% OFF my favorite wellness products 👉boncharge.com

View Details

Modern Wisdom

Key Takeaways * Tips for improved cognition: Sleep, exercise, maintain good metabolic health & low risk of cardiovascular disease, give yourself blocks of time for focused work + Exercise for cognitive health: Train cardio in a ratio of 80:20, Zone 2:VO2 max * Warning: Doses of over the counter melatonin are supraphysiologic; reserve melatonin for jet lag but not as a daily sleep aid to avoid suppressing innate melatonin production * “If you have every single thing imaginable but you have no connection with other people, what do you have?” – Peter Attia * Poor emotional health is a threat to longevity + Your emotions matter but don’t just take them at face value; use them as cue to dive deeper below the surface and consider the origin + Considerations for emotional health: (1) Sense of purpose; (2) Satisfaction and joy; (3) achievement; (4) Quality of relationships; (5) Self-regulation; (6) Distress tolerance * The next time you are tempted to chastise yourself or use negative self-talk, try this instead: + Take out your phone and voice record a description of what you would say to a friend if they just committed the same act you were just about to punish in yourself + For example, instead of yelling at yourself for burning dinner, pull out your phone and record yourself talking to a friend who is upset they just burned dinner – you will find yourself much kinder to them than yourself + With practice, you will still remember the incident happened, but you will be able to move on easier without it ruining the day * TRT is safe in men who actually need it; the risk is in the supraphysiologic levels being administered to people who don’t need it and without proper guidance or supervision * Focus on healthspan and you’ll get the byproduct of improved lifespan * Stop giving into the noise! People spend way too much energy getting worked up about silly things instead of focusing on the big picture + The cereal is processed and made of junkier ingredients in the US than other places – but should you be eating the cereal in the first place?

Read the full notes @ podcastnotes.org

Dr Peter Attia is a physician, longevity expert, podcaster and an author.
There is essentially an unlimited amount of health advice available on the internet. Working out what is legit science and what is broscience is difficult, but thankfully decades of experience means Peter can help cut through the noise about what is actually most effective to improve your fitness and longevity.
Expect to learn why a simple hospital visit can cost $6000 in America, how to improve your cognition, the best supplements everyone should be taking, whether there is any safe dose of melatonin to take, why so many young men are now on TRT, how worried we should be about processed foods, suncream, alcohol and all of your other favourite vices, how we can better deal with mental decline as we age, how to improve your self-talk and much more...
Sponsors:
See discounts for all the products I use and recommend: https://chriswillx.com/deals
Get a Free Sample Pack of all LMNT Flavours with your first box at https://www.drinklmnt.com/modernwisdom (automatically applied at checkout)
Get a 20% discount on your first order from Maui Nui Venison by going to https://www.mauinuivenison.com/modernwisdom (use code MODERNWISDOM)
Get a 10% discount on Marek Health’s comprehensive blood panels at https://marekhealth.com/modernwisdom (use code MODERNWISDOM)
Get up to 32% discount on the best supplements from Momentous at https://livemomentous.com/modernwisdom (automatically applied at checkout)
Extra Stuff:
Get my free reading list of 100 books to read before you die: https://chriswillx.com/books
Try my productivity energy drink Neutonic: https://neutonic.com/modernwisdom
Episodes You Might Enjoy:

577 - David Goggins - This Is How To Master Your Life: http://tinyurl.com/43hv6y59

712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: http://tinyurl.com/2rtz7avf

700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: http://tinyurl.com/3ccn5vkp

• Get In Touch:
  Instagram: https://www.instagram.com/chriswillx
  Twitter: https://www.twitter.com/chriswillx
  YouTube: https://www.youtube.com/modernwisdompodcast
  Email: https://chriswillx.com/contact
• Learn more about your ad choices. Visit megaphone.fm/adchoices

View Details

Ben Greenfield Fitness

Key Takeaways * The future is now with stem cell treatments for longevity – stem cell treatments can be targeted, dosed, and have predictable outcomes like pharmaceuticals + In early trials, stem cells transplanted into the brain created new dopamine neurons and put Parkinson’s disease into remission * To tackle longevity, we need to go back to first-order principles of wellness: muscle, inflammation, oxidative stress * Tip: have an accountability system, whether it’s a health coach or buddy who will hold you to it * Medicine 4.0 is on the horizon, allowing people greater access to gene therapy treatments to help people increase their healthspan + Look out for klotho, NK cell treatments, placental implants, and Vagus nerve blocks to become common practice

Read the full notes @ podcastnotes.org

Are you tired of feeling the effects of aging, like sluggish muscles, persistent inflammation, and a general slowdown? Imagine receiving a treatment that not only decelerates these processes but also enhances muscle growth and restores your energy at the cellular level.

In this episode, Dr. Adeel Khan, a repeat guest, unveils the revolutionary treatments offered at his clinic, Eterna Health, such as follistatin gene therapy and Klotho injections. These cutting-edge treatments combat the aging process, helping you feel youthful and vibrant — stay tuned to hear about my personal experience during my visit to his Cabo location.

As the CEO and founder of Eterna Health, a revolutionary concept in specialized healthcare, Dr. Khan's allure extends beyond borders. Patients from across the globe seek out his unwavering dedication to understanding cellular physiology and the art of cellular repair, leading to collaborations with scientists in Canada, the USA, Mexico, Dubai, Italy, and Japan.

Dr. Khan’s grand vision reaches beyond personal success. His ultimate aspiration is to democratize regenerative medicine, making it affordable and accessible to people from all walks of life.

Join Dr. Khan and me as we explore the benefits of cutting-edge treatments for slowing down the aging process, enhancing muscle growth, improving overall health, and innovative approaches to regenerative medicine, shedding light on the future of anti-aging therapies.

Oh, and if you didn't catch our first interview together, I highly recommend checking that out here: “The Difference Between Getting Stem Cells Internationally Vs. The USA, Peptides, Testosterone & Hormones, Tissue Engineering, DNA Editing, Truths & Myths Of Regenerative Medicine & More.”

For the full show notes, visit: https://bengreenfieldlife.com/eternapodcast

Episode sponsors:

Jigsaw Health: Visit JigsawAC.com and use “Greenfield10” to get 10% off on your order.

Mary Ruth’s Organics: Use code MROBENG20 for 20% off (valid on both maryruthorganics.com and Amazon).

Limitless Life Nootropics: Visit limitlesslifenootropics.com/bengpeptides and use code BEN for an exclusive discount.

Ipothecary: Go to ipothecarystore.com/ben and using code BEN20 for 20% off.

Wild Health: Get 20% off with code BEN at wildhealth.com/ben

See omnystudio.com/listener for privacy information.

View Details

Modern Wisdom

Key Takeaways * Benefits of adequate omega-3: protects against heart disease, improves cognitive function, delays all-cause mortality + Supplement 2g daily (with food for optimal absorption) and/or eat plenty of wild Alaskan salmon (the cleanest food source) * Pay attention to protein intake! Revised protein guideline: 1.2g/kg body weight (up to 1.6g/kg body weight for those looking for gains) * Tips for time-restricted eating: (1) don’t worry too much about the time but stop eating 3 hours before bed; (2) eat a high-protein breakfast * When it comes to diet & nutrition: focus on what you need to get in your diet first, not what you need to avoid * Tips to improve cognitive function: exercise, multivitamins; eat 1 cup of blueberries daily; cocoa from dark chocolate (unsweetened); get plenty of lutein, choline, and omega-3s from diet * Is brain fog weighing you down? Try these tips: + (1) avoid refined carbohydrates; (2) try to get 1-3 minute exercise snacks throughout the day; (3) eat protein or fat 10-30 minutes before carbohydrates; (4) eat smaller meals to avoid inflammatory response; (5) omega-3s can help blunt glucose spike * Non-pharmaceutical ways to improve mood: exercise, deliberate heat/sauna exposure, deliberate cold exposure * The most exercise for longevity is VO2 max training + Try the 4×4 protocol: vigorous exercise (you cannot speak) for 4 minutes, then rest for 4 minutes, repeat 4 rounds + Sprinkle in resistance training 2 hours per week, and zone 2 cardio when you can for a well-rounded program

Read the full notes @ podcastnotes.org

Dr Rhonda Patrick is an biomedical scientist, researcher and a podcaster.
Determining the best actions to take for enhancing our health and extending our lives has grown more challenging. There are an unlimited number of wellness approaches at our disposal, thankfully Dr Patrick has dedicated her professional life to identifying the most evidence-based strategies for improving our health and longevity.
Expect to learn if low omega 3s are worse for you than smoking cigarettes, what Rhonda's thoughts are on vaping and nicotine, the best foods to boost your metabolism, the once a week workout that can de-age your heart by 20 years, how to get the benefits of heat exposure if you don't have a sauna, the terrifying health risks of being too sedentary and much more...
Sponsors:
See discounts for all the products I use and recommend: https://chriswillx.com/deals
Get 30% off your first subscription order at https://HVMN.com/modernwisdom (discount automatically applied)
Get a Free Sample Pack of all LMNT Flavours with your first box at https://www.drinklmnt.com/modernwisdom (automatically applied at checkout)
Get 20% discount on all supplements from Momentous at https://livemomentous.com/modernwisdom (automatically applied at checkout)
Extra Stuff:
Get my free reading list of 100 books to read before you die: https://chriswillx.com/books
Try my productivity energy drink Neutonic: https://neutonic.com/modernwisdom
Episodes You Might Enjoy:

577 - David Goggins - This Is How To Master Your Life: http://tinyurl.com/43hv6y59

712 - Dr Jordan Peterson - How To Destroy Your Negative Beliefs: http://tinyurl.com/2rtz7avf

700 - Dr Andrew Huberman - The Secret Tools To Hack Your Brain: http://tinyurl.com/3ccn5vkp

• Get In Touch:
  Instagram: https://www.instagram.com/chriswillx
  Twitter: https://www.twitter.com/chriswillx
  YouTube: https://www.youtube.com/modernwisdompodcast
  Email: https://chriswillx.com/contact
• Learn more about your ad choices. Visit megaphone.fm/adchoices

View Details

Jordan B Peterson Podcast

Key Takeaways * You don’t get to choose your callings; what interests you may be out of your control * Mentorship is a manifestation of the instinct for fatherhood; the species would not survive without this instinct * If a topic consumes you, use that obsession to your advantage * No matter where you are on your path to a goal, some people are behind you and who may benefit from the things that you have learned thus far * If you are seeking mentorship, do not just “take” in the interaction; be willing to provide value and make the interaction worthwhile for the mentor * While there is not a lot you can do to increase your raw intelligence, you can discipline yourself to become more conscientious, which is the second-best predictor of success in a complex enterprise * The markers that we find attractive in others are typically the markers of biological health * The best way to sustain and develop your cognitive function is through physical exercise * Learn from those who are in your proximate zone of development; exclusively learning from the top 1% of a given field may not be relevant to you, depending on your current ability

Read the full notes @ podcastnotes.org

Dr. Jordan B. Peterson sits down in-person with Derek from the “More Plates More Dates Podcast.” They discuss Derek's journey into the fitness industry, how he became a main player in the “manosphere,” developing self motivation, effective ways to find a mentor, and how to recognize when the adventure of your life is calling.

Derek is the founder of the “More Plates More Dates” YouTube channel, where he discusses strategies to optimize your health and nutrition. He is also a co-founder of the preventative medicine company called Marek Health.

• Links -

2024 tour details can be found here https://jordanbpeterson.com/events

Peterson Academy https://petersonacademy.com/

For Derek:

YouTube: https://www.youtube.com/c/MorePlatesMoreDates

Instagram: https://www.instagram.com/moreplatesmoredates/

Twitter: https://twitter.com/Derek_Fitness

TikTok: https://www.tiktok.com/@moreplates

Blog: https://moreplatesmoredates.com/

Gorilla Mind: https://gorillamind.com/

Marek Health: https://marekhealth.com/

Intelligent Shop: https://intelligent.shop/

View Details

Jocko Podcast

Key Takeaways * Your survival may depend more on your personality than upon danger, the enemy, the weather, the terrain, or the nature of the emergency * Survival depends a great deal on your knowing and facing the situation, but you are part of the situation * Taking action reduces fear; there is nothing that makes fear worse than hesitation * Survival requires the ability to detach from the situation * “You can only improve your weaknesses if you’re humble enough to admit them.” – Jocko Willink * Both pessimism and unrealistic optimism are equally dangerous to survival * Seek out things that make you uncomfortable so that you become more comfortable with being uncomfortable

Read the full notes @ podcastnotes.org

Psychological Aspects of Survival, 1954 Air Force Manual.

Support this podcast at — https://redcircle.com/jocko-podcast/exclusive-content

View Details

Ben Greenfield Fitness

Key Takeaways * Joe noticed his oldest son was struggling with communication * They created games and activities to fill in the gaps + “Popsicle stick game”: - Pick out someone’s name and a topic and then you have to keep eye contact and have a conversation about that topic for 60 seconds * Ben suggests Rhetoric, a great game to make you speak but also to get to know better your friends and family * “We need to take the best practices that a lot of people put into major organizations and apply them to our family, whether it’s business, sports teams, music world… Everything is well organized but for some reason, our families are just kind of like ‘Let’s just let it happen and hope it works out well.'” – Joe Hashey * How do Joe and Mell involve their children? + Build a habit of morning exercise + “5 minutes of morning exercise doesn’t make a world of physical difference but it makes a world of difference in their habits.” – Joe Hashey + Keep the family workouts fun * Modern-day young men often lack clear rites of passage, leading to confusion about their roles in society * Help them prove to themselves they can do hard things! * Joe climbed Pikes Peak with his 2 sons: + Gave them a Garmin outdoor watch to signify they are now more in charge of their day - Show up on time, decide their habits, etc. + They also introduced the concept of giving up some childhood items to embrace the next phase of life * “What’s memorable is portable.” – Joe Hashey * Your kids are going to establish values, whether you help teach them or not * “You need to establish core values, not just good values, but great values and the things that you really stand for, instead of just being this kind of margarine of a good life.”– Joe Hashey * They used a technique called “Kill, Keep, or Combine” to select their core values, narrowing them down to 5 or 6 that are most meaningful to their family * Joe and Mell’s family meetings during Saturday or Sunday dinner: + Start with gratitude (family value embodiment) + Then go on with discussion topics + Tough truths: A chance for everyone to say whatever they want + Weekly commitments + Complimenting everyone for their contributions - Ending meetings with handshakes and hugs + They don’t want to be told what to do - Kids love to be a part of the problem-solving, pointing to the kids for the solutions - Always point to children for solutions

Read the full notes @ podcastnotes.org

Ever found yourself pondering the decisions you'd navigate if life orchestrated an unexpected turn and reshaped your family's journey?

My guests today, Joe and Mell Hashey, had their lives turned upside down in 2020, forcing them to bid farewell to their cherished "dream home" and embark on a 2,000-mile journey to an unfamiliar town, where they knew no one. This transformative experience became the catalyst for the creation of Strong Family Co. — a versatile framework any family can adopt to establish values and cultivate stress-free family leadership.

Joe Hashey earned his Master of Education from Colgate University, where he played football for a few years before four knee surgeries. He went on to become an award-winning high school social studies teacher for eight years and a local youth coach. Mell Hashey is a former social worker turned stay-at-home mom of three.

In college, Joe's father passed away due to preventable health issues. Fueled by a passion for promoting health and wellness, Joe launched a local personal training company dedicated to helping busy adults live longer and healthier lives. He has been a prominent leader in his community for 15 years and was honored as the Chamber of Commerce's Small Business Person of the Year in 2018.

Realizing he was dedicating more time to his business than to his family, Joe swiftly rebalanced. Now, as a business consultant for companies coast to coast, he applies those lessons to guide the most important organization in his life: his family.

Together, the Hasheys penned, Strong Family Guidebook: Your Guide to Raising Confident, Independent, and Resilient Children, a practical guide full of the wisdom that transformed their family into a resilient unit. Joe and Mell emphasize the irreplaceable role parents play in their children's lives, reminding you that amidst career and financial pursuits, parenthood is earned through daily commitment. From organizing family meetings to instilling lasting principles in your children, The Strong Family Guidebook offers an operating system for your family's unique values and dynamics, fostering a resilient family, where individual strengths contribute to the collective magic that binds you together.

For the full show notes, visit: https://bengreenfieldlife.com/strongfamily

Episode Sponsors:

Paleovalley: Go to paleovalley.com/ben to get 15% off your first order.

Organifi: Go to Organifi.com/Ben for 20% off your order.

Jigsaw Health: Visit JigsawAC.com and use code Greenfield10 to get 10% off on your order.

BEAM Minerals: If you want to up your mineral game, give BEAM Minerals a try. Go to beamminerals.com and use code BEN at checkout for 20% off your order.

Ultimate Longevity: Head to ultimatelongevity.com/ben to get your hands on grounding mats for your mattress, pillow, blankets, and more.

See omnystudio.com/listener for privacy information.

View Details

The Diary Of A CEO with Steven Bartlett

Key Takeaways * Light is the signal our brain uses as a master clock, regulating our circadian rhythm – we have to sleep at the right time, view light at the right time, and be in darkness at the right time + “Our relationship to light will directly influence the trajectory of our health. There’s just no question about that.” ­– Kristen Holmes * “Sleep is the greatest natural performance enhancer we have on this planet.” – Kristen Holmes * Tips for deeper sleep: view bright light within 20 minutes of waking; dim all lights and avoid light viewing as much as possible after the sun sets; avoid eating 3 hours before bed; sleep in a dark, cold room; manage stress throughout the day as much as possible * There is a lot we can control to reduce vulnerability to disease * Align your behaviors with the things you say you care about– if you’re struggling to adopt healthier behaviors, you need to find clarity on what you care about; this could mean cutting people or things out of your life who do not support who you want to be + Your behaviors send you closer or further from the person you want to be + Do the work to figure out who you want to be in the world: what do you value, who do you want to be, how do you want to spend your time * Working out for one hour per day does not give you a license to sit the rest of the day! + Exercise to optimize HRV:(1) Zone 5 (max heart rate) 2-3 times per week; (2) 200-300 minutes of zone 2 per week * Top tips for better health today: (1) prioritize consistent sleep-wake cycle; (2) consume all calories within a 10-hour timeframe, ideally ending 3 hours before bed + Just these two will have a significant downstream effect and regulate your relationship with light

Read the full notes @ podcastnotes.org

If you have ever wanted to understand what exactly Circadian Rhythm is, and its unbelievable total body impacts, this is the episode for you.

Kristen Holmes is the Vice President of Performance Science at the health and fitness monitoring company, WHOOP. Kristen’s focus is on understanding the scientific, psychological and personal factors that either promote or harm human performance.

In this interview, Steven and Kristen discuss everything from the amazing impact of harnessing your Circadian Rhythm, Heart Rate Variability, the psychology of peak performance, and how people can take control of their health.

Follow Kristen:
Instagram: https://bit.ly/47oC8fh

Watch the episodes on Youtube - https://g2ul0.app.link/3kxINCANKsb

Follow me:
Instagram: http://bit.ly/3nIkGAZ
Twitter: http://bit.ly/3ztHuHm
Linkedin: https://bit.ly/41Fl95Q
Telegram: http://bit.ly/3nJYxST

Watch the episodes on Youtube: https://g2ul0.app.link/3kxINCANKsb

Follow me:
Instagram: http://bit.ly/3nIkGAZ
Twitter: http://bit.ly/3ztHuHm
Linkedin: https://bit.ly/41Fl95Q
Telegram: http://bit.ly/3nJYxST

Sponsors:
Whoop: https://join.whoop.com/en-uk/CEO
Shopify: http://shopify.com/bartlett
Huel: https://g2ul0.app.link/G4RjcdKNKsb
Learn more about your ad choices. Visit podcastchoices.com/adchoices

View Details

Found My Fitness - Rhonda Patrick

Key Takeaways * “The healthier an individual is, the more they can rely on their mitochondria for ATP generation under increasing demands of the cell. This is one of the hallmarks of health.” – Dr. Peter Attia + Spend good time training in Zone 2; this means a rate you can hold a conversation and form sentences at, but really don’t want to + For many, rate of perceived exertion is an accurate measure + Maffetone heart rate is a helpful target: take 180-age for target HR * Four things are causal risk factors for atherosclerotic cardiovascular disease: (1) ApoB; (2) insulin resistance; (3) hypertension; (4) smoking * Statin use is inexpensive, accessible, and effective but “If money were no issue, you’d probably just be on PCKS9 inhibitors, ezetimibe, and bempedoic acid.” – Dr. Peter Attia * Tip: don’t skip your eye exams! By looking at the retina and capillaries at the back of the eye, diabetes can be detected earlier * “Exercise is probably the single most important thing we have at our disposal to increase insulin sensitivity.” – Dr. Peter Attia + Sleep, energy balance, hormone balance are key as well * To optimize cardiovascular health and mitochondrial efficiency: start with how much time you’re willing to exercise – then divide that into 80/20 with 80% at zone 2 and 20% at VO2 max + VO2 max sweet spot is 3-8 minutes with 1:1 ratio of rest to recovery – it takes some time to find how much effort you can put out in this time; it’s slower than a Tabata (20 on/10 off x 8 rounds) but by no means endurance * “Exercise is probably the single most important thing we have at our disposal to increase insulin sensitivity.” – Dr. Peter Attia + The difference between normal glucose and type 2 diabetes is just a teaspoon of blood glucose – muscle is the sink for glucose disposal * Smoking and obesity are the greatest modifiable risk factors for cancer + Why obesity? It’s not actually the amount of fate cells; it’s likely the inflammatory environment that comes with obesity –the excess fat that spills into areas where fat accumulation is harmful like around organs, in muscle * Tip: don’t rely on mammograms exclusively, especially if you’re high risk – combine with ultrasound or MRI * “There has been no greater disservice brought by the medical community onto anyone, in particular in this case women, than the abject failure of the Women’s Health Initiative.” – Dr. Peter Attia + Hormone replacement therapy started at the onset of menopause will help most women * Testosterone replacement therapy in men should be based on bloodwork in combination with symptoms – but be conservative, there are side effects for individuals at risk (hair loss, slightly elevated risk of cardiovascular events, acne)

Read the full notes @ podcastnotes.org

Download the 9-Page "Cognitive Enhancement Blueprint"

Discover my premium podcast The Aliquot

Show notes are available by clicking here

Peter Attia, MD is a highly respected expert in preventive medicine, focused on the crucial subject of longevity and cardiovascular health. He's also the author of the NY Times best selling book Outlive - which I highly recommend if you have not read it already. Peter's philosophy transcends the conventional goal of merely extending lifespan; it's about enriching the quality of every year, ensuring that each stage of life is lived with optimal health and vitality.

In this episode, we discuss:

• (00:07:36) Defining cardiovascular disease
• (00:09:43) Coronary plaque and fatality risk
• (00:11:09) What is cholesterol?
• (00:13:34) How ApoB predicts heart disease
• (00:21:34) Factors elevating ApoB
• (00:25:24) ApoB reference range explained
• (00:27:23) Does high ApoB cause cardiovascular disease
• (00:37:01) ApoB thresholds for ASCVD prevention
• (00:40:27) Dietary factors raising ApoB
• (00:39:33) Genetics of ApoB and LDL
• (00:53:24) Does low LDL increase cancer?
• (00:56:19) Cholesterol-lowering drugs
• (00:59:59) Statins, uses, and side effects
• (01:03:12) Are statins toxic to mitochondria?
• (01:09:56) Ubiquinol for statin-induced muscle soreness
• (01:11:09) How to train in zone 2
• (01:17:09) Statins and neurodegenerative disease risk
• (01:21:54) Cholesterol synthesis in the brain (desmosterol role)
• (01:25:58) Statin alternatives – pros and cons
• (01:27:30) Ezetimibe
• (01:31:01) Bempedoic acid
• (01:36:49) Berberine for CVD Risk Reduction?
• (01:39:36) Muscle as a glucose sink
• (01:45:58) Chronic glucose toxicity and vascular impact
• (01:51:38) Hemoglobin A1C Levels and Mortality Data
• (01:55:35) 80/20 Zone 2/VO2 Max Training Protocol
• (02:02:12) Insights from VO2 max testing data
• (02:12:17) How obesity increases cancer risk
• (02:15:03) Cancer screening benefits and risks
• (02:20:47) Dr. Attia's recommended cancer screening age
• (02:28:54) Liquid biopsies for detecting cancer
• (02:34:48) CT scans, mammograms and radiation concerns
• (02:40:32) Menopause – hormonal shifts and health effects
• (02:45:13) Hormone replacement therapy (HRT)
• (02:58:57) Perimenopause diagnosis with hormone levels
• (03:02:04) HRT's impact on dementia, cancer, and heart disease risk
• (03:04:49) Estrogen's role in bone density
• (03:07:42) Vitamin D
• (03:16:24) Testosterone replacement for women's sexual function
• (03:18:47) HRT safety 10 years post-menopause
• (03:23:05) Treating low testosterone in men
• (03:29:53) TRT side effects and risks
• (03:32:33) Ways to reduce blood pressure
• (03:39:33) How to measure blood pressure
• (03:45:30) Peter's longevity optimization routines

Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/premium

View Details

Tetragrammaton with Rick Rubin✓Claim

Key Takeaways * Check out our Ultimate Andrew Huberman Collection from nearly 30 episodes * Curious about Andrew Huberman’s recipe for good sleep? Read more here

Read the full notes @ podcastnotes.org

Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the Department of Neurobiology and, by courtesy, Psychiatry and Behavioral Sciences at Stanford School of Medicine.

In 2021, Huberman launched the Huberman Lab podcast. By 2023, the podcast had become the 6th most popular podcast in the US on Spotify platforms, while his YouTube channel had 4.1 million subscribers and his Instagram account 4.2 million.

Thank you to the sponsors that fuel our podcast and our team:

Squarespace

https://squarespace.com/tetra

LMNT Electrolytes

https://drinklmnt.com/tetra

House of Macadamias

https://www.houseofmacadamias.com/tetra

View Details

Found My Fitness - Rhonda Patrick

This episode features Rhonda Patrick, Ph.D., and was originally recorded for the Institute for Functional Medicine's podcast, 'Pathways to Wellbeing.' This episode outlines a series of fundamental tactics you can start applying immediately to enhance cellular health, protect the nervous system, elevate mood, reduce inflammation, promote muscle and bone function, and help prevent chronic disease.

In this episode, I discuss:

• (00:00) Introduction
• (01:04) Vitamin D deficiency — risks, why it's so common, & correcting with supplementation
• (08:20) Magnesium's critical role in DNA repair & synthesis
• (11:49) The best dietary sources of magnesium
• (13:05) Magnesium supplements: Glycinate, malate, dioxide, & citrate
• (14:14) Exercise staves off age-related disease
• (14:52) How genetic SNPs can affect vitamin D deficiency risk
• (20:09) Low omega-3 intake from seafood is a top-6 preventable cause of death
• (22:22) Why ALA's conversion into EPA & DHA is inefficient
• (25:15) Omega-3 index: Optimal levels & ties to increased life expectancy
• (28:27) How omega-3s reduce inflammation, a key driver of aging
• (30:39) Omega-3s protect against muscle disuse atrophy
• (31:38) Why avoiding fish during pregnancy is a huge mistake
• (34:02) Omega-3s are a low-hanging fruit for improving cardiovascular & brain health
• (35:46) What to look for when choosing an omega-3 supplement
• (39:57) Hormesis: Why intermittent stressors are beneficial
• (46:14) How to choose an exercise regimen
• (47:09) “Exercise snacks” reduce all-cause & cancer-related mortality
• (49:24) Brain benefits of lactate from vigorous exercise
• (52:23) How blood flow generated from aerobic exercise kills circulating tumor cells
• (54:30) Rhonda's workout regimen
• (55:38) HIIT ameliorates adverse effects of sleep deprivation
• (58:32) Exercise is the best longevity "drug"

Watch this episode on YouTube

Show notes are available by clicking here

Get the latest distilled information straight to your inbox several times per month: https://www.foundmyfitness.com/newsletter

Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A’s with Rhonda and more: https://www.foundmyfitness.com/premium

Learn more about the premium podcast The Aliquot: https://www.foundmyfitness.com/aliquot

View Details

Modern Wisdom

Key Takeaways * Check out our Ultimate Andrew Huberman Collection from nearly 30 episodes * Curious about Andrew Huberman’s recipe for good sleep? Read more here

Read the full notes @ podcastnotes.org

Dr Andrew Huberman is a neuroscientist, Associate Professor at the Stanford University School of Medicine and a podcaster.
It has never been so easy and also so difficult to remain healthy and perform at your best. The right tools and insights we all need to avoid pitfalls and maximise our outcomes are thankfully at our finger tips, and today we get to go through some of Dr Huberman's favourites.
Expect to learn how breathing can change the shape of your face, what Andrew thinks of the “Huberman Husbands” kink, just how bad vaping actually is for you, how to increase your willpower using science, what everyone misunderstands about stress, his opinion on Tom Segura’s transformation, how to be more productive and much more…⁣
Sponsors:
Get 10% discount on Marek Health’s comprehensive blood panels at https://marekhealth.com/modernwisdom (use code: MODERNWISDOM)
Get a Free Sample Pack of all LMNT Flavours with your first box at https://www.drinklmnt.com/modernwisdom (automatically applied at checkout)
Get 20% discount on your Mud/Wtr subscription & freebies at https://mudwtr.com/modernwisdom (automatically applied at checkout)
Get 5 Free Travel Packs, Free Liquid Vitamin D and more from AG1 at https://drinkag1.com/wisdom (discount automatically applied)
Extra Stuff:
Get my free Reading List of 100 books to read before you die → https://chriswillx.com/books/
To support me on Patreon (thank you): https://www.patreon.com/modernwisdom
-
Get in touch.
Instagram: https://www.instagram.com/chriswillx
Twitter: https://www.twitter.com/chriswillx
YouTube: https://www.youtube.com/modernwisdompodcast
Email: https://chriswillx.com/contact/
Learn more about your ad choices. Visit megaphone.fm/adchoices

View Details

Genius Life

Key Takeaways * “Resistance training is going to give you 99% of any of the benefits. Creatine is going to give you the extra 1%.” – Darren Candow, PhD * Creatine potentially allows you to put more effort into physical activity, while also enabling you to recover faster * Taking creatine – with and without exercise – can have some brain-beneficial effects * While creatine monohydrate supplementation is just one way to consume the compound, you would need to consume 2.2 lbs. of beef per day to reach the standard 5 grams of creatine * It doesn’t really matter when you take creatine as long as you are consistent on a daily basis * Over time, taking creatine may result in adding one-third more muscle mass compared to weight training alone * Creatine is “probably the safest, most effective compounds” that provide some small beneficial effects above exercise * Creatine has shown to decrease inflammation and oxidative stress * A good place for the average person to start:Take 3-5 grams of creatine monohydrate per day * Avoid taking caffeine and creatine together * Foods that have higher amounts of creatine, primarily seafood, may have an ability to reduce some of the cancerous activity in the body

Read the full notes @ podcastnotes.org

Darren Candow, PhD, is Director of the Aging Muscle and Bone Health Laboratory in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. Dr. Candow’s internationally renowned research program develops effective lifestyle interventions involving nutrition (primarily creatine monohydrate) and physical activity (resistance training) for improving aging.

15 Daily Steps to Lose Weight and Prevent Disease PDF: https://bit.ly/46XTn8f - Get my FREE eBook now!

Become a Genius Life Premium Member and get ad-free episodes of the show, a monthly Ask Me Anything (AMA), and more! Learn more: http://thegeniuslife.com

This episode is proudly sponsored by:

LivOn Labs are masters at liposomal encapsulation to maximize absorption of nutrients like vitamin C, magnesium threonate, glutathione and more. Right now get 1 free vitamin C box when you buy one at LivOnLabs.com/genius/.

The Apollo wearable transforms how you feel through your sense of touch giving you more energy, less stress, a brighter mood, deeper relaxation and better flow. Get $40 off at ApolloNeuro.com/genius.

View Details

Econtalk

Key Takeaways * Peter Attia asks all of his patients, “What is your goal for the last decade of your life?” * Even if exercise does not extend your life by a single day, it will enable you to move freely and be active in the final decade of your life * One of the fundamental problems with our current healthcare system is its relentless focus on lifespan to the exclusion of healthspan * While the current medical system is very effective at treating acute diseases and injuries, it has a massive blindspot with respect to the treatment of chronic diseases * If you are a non-smoker, these are the four things that kill us slowly (in order): + #1. Cardiovascular disease or the disease of atherosclerosis + #2. Cancer + #3. Neurodegenerative diseases and diseases of dementia + #4. Cluster of metabolic diseases * While the cluster of metabolic diseases (#4) does not directly kill, Peter Attia believes that it is the gasoline that is poured on the fire of all other diseases * “Up until about the eighth decade of life, genes play virtually no role.” – Peter Attia on the role that genes play with respect to longevity * The Darwinian superpower of being able to store excess energy was great until we entered such an energy-dense environment (like we have today) * There is nothing metabolically magical about time-restricted feeding, more commonly referred to as “intermittent fasting”; all of the benefits derived from time-restricted feeding are through the direct effects of calorie restriction * There are only three strategies to reduce energy intake: + #1. Directly (caloric restriction) + #2. Time restriction (example: only consuming calories between 2 pm and 7 pm) + #3. Dietary restriction (pick a Boogeyman in the diet and remove it) * In his four years at Stanford Medical School, Peter received a total of one hour of training in nutrition, exercise, emotional health, and sleep * “Exercise is far more potent at extending lifespan and improving healthspan than any medication.” – Peter Attia

Read the full notes @ podcastnotes.org

We spend too much of our health care focus on lifespan and not enough on healthspan--the quality of our life as we get older. So argues Dr. Peter Attia, author of Outlive: The Science and Art of Longevity. Attia speaks with EconTalk's Russ Roberts about what kills us, what slows us down as we age, and the weapons we have to allow us to live better and longer.

View Details

View Details

Modern Wisdom

Key Takeaways * Check Out the Modern Wisdom Episode Page

Read the full notes @ podcastnotes.org

Alex Hormozi is a founder, investor and an author.
Alex’s Twitter continually has been one of my favourite sources of great insights over the last few years. Today we get to go through some of my favourite lessons from him about life, human behaviour, psychology, business and resilience. Again, this is really good.
Expect to learn Alex’s most controversial opinions and mindset reframes. strategies to overcome self-doubt, why your revenge fantasy is a petty life goal, how to overcome regrets, how to hack motivation, the keys to avoiding a victim mindset, the only productivity tip that matters, where unbreakable resilience comes from and much more…⁣
Sponsors:
Get a Free Sample Pack of all LMNT Flavours with your first box at https://www.drinklmnt.com/modernwisdom (automatically applied at checkout)
Sign up for a one-dollar-per-month trial period from Shopify at https://www.shopify.com/modernwisdom (automatically applied at checkout)
Get an exclusive discount from Surfshark VPN at https://surfshark.deals/MODERNWISDOM (use code MODERNWISDOM)
Extra Stuff:
Get Alex's new book - https://www.acquisition.com/leads
Get my free Reading List of 100 books to read before you die → https://chriswillx.com/books/
To support me on Patreon (thank you): https://www.patreon.com/modernwisdom
-
Get in touch.
Instagram: https://www.instagram.com/chriswillx
Twitter: https://www.twitter.com/chriswillx
YouTube: https://www.youtube.com/modernwisdompodcast
Email: https://chriswillx.com/contact/
Learn more about your ad choices. Visit megaphone.fm/adchoices

View Details

Pod of Jake

Key Takeaways * Rough guideline for daily water intake: ½ of body weight in ounces (for example, if you weigh 200 pounds, drink 100 ounces of water) + Don’t worry too much, you don’t need a huge amount of precision with hydration – just don’t be on the lower tail of the bell curve * Approaching variety in food intake: + In the short term, you may want to limit variety to reach immediate goals + In the long run, you want a lot of variety in colors and preparations to make sure you’re hitting micro- and macronutrients * Eat a protein-centric diet – you should have a decent amount of protein every single meal (shoot for a daily intake of 1g/pound bodyweight * Fat loss is about caloric expenditure which requires adherence above all else – do whatever you like from there and stay consistent over time * Barring professional goals, don’t overthink your fitness – do what you like so you stay consistent, and equally important, injury free * Wearables and most technology are limited to telling what is happening but not why – this is going to change in the near future * The future of technology for performance: (1) there will be a complete human sensor analysis; (2) digital plan; (3) experiments and simulations; (4) execute the plan

Read the full notes @ podcastnotes.org

Dr. Andy Galpin is a Professor at CSU Fullerton. He is a Human Performance Scientist with a PhD in Human Bioenergetics & Muscle Physiology. Andy is a well-known fitness expert and has coached and consulted elite athletes in the NFL, NBA, MLB, PGA, and MMA. He has written a best-selling book, Unplugged, and co-founded three companies: BioMolecular Athlete, Absolute Rest, and RAPID Health and Performance. His mission is to enhance the human condition by providing the world with free and entertaining health, human performance, and nutrition education. Follow Andy on Twitter @DrAndyGalpin.

[0:00] - Why hydration is such a fundamental aspect of health

[8:21] - The risks of dehydration and overhydration

[14:02] - How salt and electrolytes factor into hydration

[19:27] - Andy’s simple rules for quality nutrition

[23:12] - How nutritional variety impacts various areas of health

[30:45] - How to know if you might be drinking too much water

[35:13] - Why eating sufficient protein is good and more is not bad

[40:23] - How nutrition relates to recovery

[43:51] - The importance of repetition in achieving physical goals

[48:24] - The present and future of human fitness technologies

For more episodes, go to ⁠podofjake.com⁠.

Previous guests include ⁠Mark Cuban⁠, ⁠Vitalik Buterin⁠, ⁠Brian Armstrong⁠, ⁠Balaji Srinivasan⁠, ⁠Keith⁠ ⁠Rabois⁠, ⁠Ali Spagnola⁠, ⁠Anthony Pompliano⁠, ⁠Raoul Pal⁠, ⁠Julia Galef⁠, ⁠Jack Butcher⁠, ⁠Tim Draper⁠, and over 100 others alike. Learn from founders and CEOs of companies like ⁠OpenAI⁠, ⁠Coinbase⁠, ⁠Solana⁠, ⁠Polygon⁠, ⁠AngelList⁠⁠, ⁠Oura⁠⁠, and ⁠Replit⁠, and investors from ⁠Founders⁠ ⁠Fund⁠, ⁠a16z⁠, ⁠Union Square Ventures⁠, and many more. I appreciate your support and hope you enjoy.

Thanks to ⁠⁠Chase Devens⁠⁠ for the show notes and ⁠⁠Yiction⁠⁠ for the music.

Lastly, I love hearing from fans of the pod. Feel free to email me any time at ⁠jake@blogofjake.com⁠. Thank you!

View Details

Artificial Intelligence Podcast

Key Takeaways * Only by exploring the subconscious, in an effort to understand, can we improve ourselves over time * The shadow parts of us are very important to understand; it is better to understand them and know that they are there than to ignore them and have them surface in the form of addictions or undesirable behaviors * “One way to destroy your life is to spend time trying to control your or somebody else’s past.” – Andrew Huberman * If we do not believe in something bigger than ourselves, whatever it may be, at some level will self-destruct * When someone does not feel safe in an interaction, they start taking something else while still engaging in the exchange * When it comes to romantic relationships, if it is not 100% in you, then it is not going to happen * Productivity is not about how many hours you log; it is about focusing in the moment * Realize when your peak productivity hours are, and do not let them be invaded * Distraction is the enemy of peace and focus

Read the full notes @ podcastnotes.org

Andrew Huberman is a neuroscientist at Stanford and host of the Huberman Lab Podcast. Please support this podcast by checking out our sponsors:
- InsideTracker: https://insidetracker.com/lex to get 20% off
- Eight Sleep: https://www.eightsleep.com/lex to get special savings
- AG1: https://drinkag1.com/lex to get 1 month supply of fish oil
- Shopify: https://shopify.com/lex to get $1 per month trial
- NetSuite: http://netsuite.com/lex to get free product tour

Transcript: https://lexfridman.com/andrew-huberman-4-transcript

EPISODE LINKS:
Andrew's YouTube: https://www.youtube.com/AndrewHubermanLab
Andrew's Instagram: https://instagram.com/hubermanlab
Andrew's Website: https://hubermanlab.com
Andrew's Twitter: https://twitter.com/hubermanlab

PODCAST INFO:
Podcast website: https://lexfridman.com/podcast
Apple Podcasts: https://apple.co/2lwqZIr
Spotify: https://spoti.fi/2nEwCF8
RSS: https://lexfridman.com/feed/podcast/
YouTube Full Episodes: https://youtube.com/lexfridman
YouTube Clips: https://youtube.com/lexclips

SUPPORT & CONNECT:
- Check out the sponsors above, it's the best way to support this podcast
- Support on Patreon: https://www.patreon.com/lexfridman
- Twitter: https://twitter.com/lexfridman
- Instagram: https://www.instagram.com/lexfridman
- LinkedIn: https://www.linkedin.com/in/lexfridman
- Facebook: https://www.facebook.com/lexfridman
- Medium: https://medium.com/@lexfridman

OUTLINE:
Here's the timestamps for the episode. On some podcast players you should be able to click the timestamp to jump to that time.
(00:00) - Introduction
(09:42) - Exercise routine
(15:52) - Advice to younger self
(23:07) - Jungian shadow
(27:53) - Betrayal and loyalty
(48:03) - Drama
(1:05:42) - Chimp Empire
(1:10:35) - Overt vs covert contracts
(1:16:42) - Age and health
(1:22:49) - Sexual selection
(1:33:26) - Relationships
(1:45:59) - Fertility
(1:56:25) - Productivity
(2:13:13) - Family

View Details

Drive with Dr. Peter Attia

Key Takeaways * Check out The Drive Episode Page & Show Notes

Read the full notes @ podcastnotes.org

View the Show Notes Page for This Episode

Become a Member to Receive Exclusive Content

Sign Up to Receive Peter’s Weekly Newsletter

In this special episode filmed live in front of readers of Outlive, Peter answers questions revolving around his concept of the centenarian decathlon. He starts by defining the “marginal decade” and how that shapes his training for the events and activities that make up his personal centenarian decathlon. Peter explains how he coaches patients through the challenges of customizing their own list and building out a training plan, including how to set fitness goals early in life in preparation for the marginal decade. From there, he dives into training within the four pillars (zone 2, VO2 max, stability, and strength), including the minimum effective dose, how to split your time, his personal protocols, and other considerations. Additionally, he touches on bone mineral density, female-specific considerations, working through injuries, and the profound impact training can have on the overall quality of life.

We discuss:

• The best interventions for longevity [2:15];
• The marginal decade and the centenarian decathlon [4:45];
• Peter’s personal list of events for his “centenarian decathlon” and how he helps patients create their own list [8:00];
• Determining your fitness goals early in life in preparation for the marginal decade, metrics to track, and more [15:00];
• How does playing sports like tennis, basketball, or golf fit into training for the centenarian decathlon? [24:15];
• Training within the four pillars: minimum effect dose, how to split your time, and other considerations [27:45];
• Advice for the older person and why it’s never too late to start [33:45];
• Bone mineral density and other female-specific concerns and considerations [36:15];
• Training advice for those with minimal access to a gym or equipment [39:30];
• Injuries: prevention and working through existing conditions [41:00];
• Cardiorespiratory training: how to split time between zone 2 and VO2 max training, and different modalities for a true zone 2 workout [44:15];
• VO2 max training: modalities, Peter’s protocol, and how to monitor progress [54:45];
• The profound impact training can have on the overall quality of life [58:15]; and
• More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

View Details

Art of Manliness

Key Takeaways * Low testosterone is often best treated if 1) you have symptoms and 2) have a testosterone level below 400 * Testosterone levels can vary depending on the quality of your recent sleep and diet * Symptoms of low testosterone: depression, anxiety, low libido, erectile dysfunction, low sperm production * People who are significantly hypogonadal for a long time are at a much higher risk for osteoporosis, neurodegenerative disease, cardiovascular disease, and others * Metabolic syndrome is the most common cause of low testosterone * Obstructive sleep apnea is the second most common cause of low T * For most men, an optimal testosterone number is between 500 and as high as you can go naturally * How to improve T: get better and more sleep, improve your diet, manage stress, drink less alcohol, etc. + Improving these behaviors will make you more insulin sensitive (which is a good thing) * Testosterone replacement therapy (TRT) is an option when the benefits of increasing T outweigh the risks of remaining at low levels of T, and when the patient understands the risks and the benefits of the therapy * Supplements mentioned by Dr. Kelly Gillett for testosterone optimization:Creatine,L-Carnitine, Calcium D-Glucarate, andTongkat Ali

Read the full notes @ podcastnotes.org

When men think about optimizing their hormones, they tend only to think about raising their testosterone. But while increasing T can be important, an ideal health profile also means having testosterone that's in balance with your other hormones as well.

Today on the show, Dr. Kyle Gillett joins me to discuss both of those prongs of all-around hormone optimization. We start with a quick overview of the different hormones that affect male health. We then get into what qualifies as low testosterone and how to accurately test yours. We also discuss what causes low testosterone in individual men, and how its decline in the general male population may be linked to both birth control and the world wars. In the second half of our conversation, we discuss how to both raise testosterone and get rid of excess estrogen, including the use of some effective supplements you may never have heard of. We then get into the risks and benefits of taking TRT, before ending our discussion with what young men can do to prepare for a lifetime of optimal T and hormonal health.

Resources Related to the Podcast* AoM series on testosterone, including How I Doubled My Testosterone Levels Naturally * AoM Podcast #761: How Testosterone Makes Men, Men * AoM Podcast #878: The Fitness Supplements That Actually Work

Connect With Dr. Kyle Gillett* Kyle on IG * Gillett Health Podcast on Spotify and Apple * Gillett Health on YouTube * Gillett Health website

View Details

What Got You There with Sean DeLaney

Podcast Notes Key Takeaways * Check Out the What Got You There Podcast Episode Page & Show Notes

Read the full notes @ podcastnotes.org

Sean Foley is regarded as one of if not the greatest golf teachers in history. Sean has coached some of the best players in the world including Tiger Woods, Justin Rose, Cameron Champ, Lydia Ko, and Danny Willett. He has been voted as the top golf teacher in the world by players on the PGA Tour.

Sean Foley Performance in Orlando, Florida, offers elite golf training and a world-class experience for players of all ages. Sean’s core teaching philosophy is driven by a passion to help golfers evolve into the best players and people they can be, incorporating biomechanics, leading technology, physiology, performance psychology and philosophy into his instruction.

On this episode Sean dives into the biggest barriers people need to overcome for high performance, how to challenge your beliefs that are holding you back and what he’s learned coaching some of the all time great players in the world.

Click HERE for Episode Notes

https://www.seanfoleygolf.com/

www.whatgotyouthere.com

I've studied hundreds of the world's must successful people and compiled:13 Insights from the World’s Most Successful People - Click Here to get access

https://youunleashedcourse.com/

You Unleashed is an online personal development course created by Sean DeLaney after spending years working with and interviewing high achievers.The online course that helps you ‘Unleash your potential’!

You Unleashed teaches you the MINDSETS, ROUTINES and BEHAVIORS you need to unleash your potential and discover what you’re capable of.

You know you’re capable of more and want to bring out that untapped potential inside of you.

We teach you how.

Enroll Today!- Click Here

Subscribe to my Momentum Monday Newsletter

Connect with us! Whatgotyouthere

TikTok

YouTube

Twitter

Instagram

View Details

Huberman Lab

Podcast Notes Key Takeaways * Stress and your perception of stress impact your brain and body * Managing stress is about finding the ‘stress shields’ that fit them, feel right, and they believe – for example, breathwork, reminding yourself of past successes, distance from stress, calling on confidant, etc. * Stress can lead to obesity and insulin resistance: there’s a tendency to a greater reward response from food – the more insulin resistant you are, the more your reward center lights up during stress * Cravings hijack the prefrontal cortex – body scan draws attention inward toward interoception and away from external stimulus * At our core, we want to know with certainty what’s going to happen and control our future – being comfortable with uncertainty is a huge stress resilience factor * Tips to navigate stress: journal to create a coherent narrative; practice radical acceptance, learning when to paddle and when to give into the wave; practice breathwork and body scans to increase interoception and reduce exteroception; use exercise to burn negative energy and improve stress resilience

Read the full notes @ podcastnotes.org

In this episode, my guest is Elissa Epel, Ph.D., professor and vice chair of the department of psychiatry at the University of California San Francisco (UCSF) and the author of a new book entitled The Stress Prescription. We discuss her work showing how stress impacts mood, eating behavior, mental health, physical health, and aging. She explains stress intervention tools using “top-down” techniques (e.g., radical acceptance, mindfulness, reframing), body-based methods (e.g., breathwork) including the Wim Hof Method, exercise, meditation, body scans, and environmental shifts proven to help people cease unhealthy rumination patterns. We discuss how stress can positively impact psychology and sense of purpose, how stress affects cellular aging, how our narratives of stressful events impact our mood and biology, and how to effectively reframe stress. She explains science-based techniques to break stress-induced cycles of craving and overeating and thereby improve insulin sensitivity and metabolic health. Dr. Epel provides a wide range of tools shown to be effective in reducing stress and improving various aspects of our health.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Thesis: https://takethesis.com/huberman
Eight Sleep: https://eightsleep.com/huberman
HVMN: https://hvmn.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Elissa Epel
(00:02:17) Sponsors: Thesis, Eight Sleep, HVMN, Momentous
(00:06:18) Stress; Effects on Body & Mind
(00:12:50) Tools: Overthinking & Stress
(00:15:37) Acute, Moderate & Chronic Stress, Breathing
(00:21:23) Stress Benefits, Aging & Cognition; Stress Challenge Response
(00:31:04) Sponsor: AG-1 (Athletic Greens)
(00:32:19) Tool: Shifting Stress to Challenge Response, “Stress Shields”
(00:37:400 Stress, Overeating, Craving & Opioid System
(00:48:55) Tools: Breaking Overeating Cycles, Mindfulness
(00:54:44) Soda & Sugary Drinks
(01:00:51) Smoking, Processed Food & Rebellion
(01:05:29) Sponsor: InsideTracker
(01:06:47) Tools: Mindfulness, Pregnancy & Metabolic Health
(01:14:11) Body Scan & Cravings
(01:17:28) Tool: Meditation & Aging; Meditation Retreats
(01:23:35) Meditation, Psychedelics & Neuroplasticity
(01:26:02) Mitochondrial Health, Stress & Mood
(01:29:49) Chronic Stress & Radical Acceptance, “Brick Wall”
(01:37:57) Tool: Control, Uncertainty
(01:45:25) Stress Management, “Skillful Surfing”
(01:50:25) Narrative, Purpose & Stress
(01:52:49) Breathwork, Wim Hof Method, Positivity & Cellular Aging
(02:03:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

View Details

Huberman Lab

Podcast Notes Key Takeaways * Prevention of atherosclerosis (the leading cause of death in the world): (1) maintain healthy blood pressure (120/80); (2) don’t smoke anything; (3) measure ApoB and lipoproteins starting in the 20s * ApoB is far superior for predicting risk than LDL: LDLc measures the total concentration of cholesterol in LDL; APoB measures the number of them + “There is no ambiguity that ApoB is causally related to atherosclerosis.” – Dr. Peter Attia + Most of the cholesterol you eat, you don’t absorb * Unequivocal truths for brain health: sleep matters, lower LDL cholesterol, and ApoB is better, not having type 2 diabetes matters, exercise matters (low-intensity cardio, strength, interval training) + Avoiding head injuries is also important; research on the use of hyperbaric oxygen immediately following head injury is emerging (but don’t consider hyperbaric oxygen as useful for anything else) * “Some component of your training needs to be stressing type 2 fibers. You have to be doing strength training that taxes those fibers.” – Dr. Peter Attia + To offset the probability of falls you have to be able to jump and land safely – after a fall at minimum your quality of life is impacted, on the far end risk of death increases by 15-30% + The Hallmark of aging in muscle is the degradation of type 2 muscles (fast twitch) – we lose speed, then strength, then size; you have to train jumping and landing * Pillars of longevity through physical health: (1) strength, (2) stability, (3) aerobic efficiency, (4) aerobic peak output/VO2 max * Emotional health is potentially the most important factor in health – an infinite lifespan if you’re miserable is worthless; poor emotional health is a risk factor for every marker of health + Redirect negative self-talk: communicating lovingly with yourself is critical for your ability to not beat up those around you as well * The goal is not perfection – you will set yourself up for failure if your goal is to be perfect, instead focus on being the best at repairing damage when you cause it

Read the full notes @ podcastnotes.org

In this episode, my guest is Peter Attia, M.D. He completed his medical and advanced training at Stanford University School of Medicine, Johns Hopkins School of Medicine and the National Institutes of Health (NIH). Dr. Attia is host of the health and medicine podcast, The Drive, and the author of a new book, “Outlive: The Science & Art of Longevity,” which examines disease prevention and healthy aging, including emotional health. He explains the leading causes of death worldwide and how to measure one’s risk of death and mitigate each risk factor. Dr. Attia shares how, in addition to blood-based markers of lipids and hormones, there are behavioral measures and interventions, and key aspects of emotional health (i.e., relationships, emotional stability, purpose, etc.) that fundamentally impact our physical health and longevity, and how to assess and adjust our emotional health. This episode is rich with actionable information related to disease screening and biomarker testing, nutritional, exercise, behavior and prescription-based tools that area useful to all people regardless of age, male or female, and that can significantly improve vitality, health and lifespan.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Eight Sleep: https://eightsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
HVMN: https://hvmn.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Peter Attia
(00:03:22) Sponsors: Eight Sleep, LMNT, HVMN, Momentous
(00:07:34) Lifespan vs. Healthspan
(00:10:54) “4 Horseman of Death”, Diseases of Atherosclerosis
(00:14:44) Tool: Hypertension & Stroke, Blood Pressure Testing
(00:23:14) Preventing Atherosclerosis, Smoking & Vaping, Pollution
(00:32:24) Sponsor: AG1 (Athletic Greens)
(00:33:29) Cholesterol, ApoB
(00:42:21) Cholesterol Levels, LDL & ApoB Testing
(00:49:29) ApoB Levels & Atherosclerosis, Causality
(01:01:06) ApoB Reduction, Insulin Resistance, Statins, Ezetimibe, PCSK9 Inhibitors
(01:12:30) Monitoring ApoB
(01:17:12) Sponsor: InsideTracker
(01:18:30) Reducing Blood Pressure, Exercise & Sleep
(01:20:50) High Blood Pressure & Kidneys
(01:23:11) Alcohol, Sleep & Disease Risk
(01:31:21) Cancer & Cancer Risks: Genetics, Smoking & Obesity
(01:39:47) Cancer Screening & Survival
(01:44:17) Radiation Risks, CT & PET Scans
(01:48:48) Environmental Carcinogens
(01:52:11) Genetic & Whole-Body MRI Screening, Colonoscopy
(01:58:47) Neurodegenerative Diseases, Alzheimer’s Disease, ApoE
(02:08:08) Alzheimer’s Disease & Amyloid
(02:13:58) Interventions for Brain Health, Traumatic Brain Injury (TBI)
(02:21:26) Accidental Death, “Deaths of Despair”, Fentanyl Crisis
(02:31:20) Fall Risk & Stability, 4 Pillars of Strength Training
(02:41:05) Emotional Health
(02:53:45) Mortality & Preserving Relationship Quality
(03:02:20) Relationships vs. Outcomes, Deconstructing Emotions
(03:09:34) Treatment Centers, Emotional Processing & Recovery
(03:16:34) Tool: Inner Monologue & Anger, Redirecting Self-Talk
(03:27:37) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

View Details

Art of Manliness

Podcast Notes Key Takeaways * If you don’t understand how to train hard, aren’t consistent about training, or have poor nutrition – supplements aren’t going to move the needle * “If people took the amount of time, effort, and money they spent trying to hack their way around hard work and just applied that to hard work – they would get so far. That’s actually the hack, just to do the work.” – Dr. Layne Norton * Timing of protein is not as important as hitting daily targets + 0.8g/kg body weight for maintenance + 1.6-2.6g/kg body weight for building muscle * Even if you are not concerned about training performance and muscle, supplementing with creatine monohydrate may have positive benefits * Stay away from supplements that use the label “proprietary blend” – they’re usually hiding the best ingredients in the smallest portion and don’t want to disclose * If you follow a plant-based diet, you may want to supplement with protein because the protein in plants is bound in fibrous material and is less bioavailable + Soy protein is a complete protein; pea protein lacking so mix it with wheat isolate or other protein for a complete profile

Read the full notes @ podcastnotes.org

In your journey towards becoming stronger, fitter, and healthier, there often comes a point where you wonder if taking some supplements will help your progress along. But what fitness supplements are actually effective and worth investing in?

Here to answer that question is Layne Norton, a powerlifter and doctor of nutritional science who has a passion for debunking health-related myths and promoting evidence-based recommendations. He’s also, full disclosure, the owner of a supplement company himself. But I don’t have any financial connection to Layne’s company and we keep this conversation neutral and high-level. In our conversation, Layne argues that there are three top-tier research-backed supplements to consider — whey protein, creatine, and caffeine — and we unpack how to use each of them for optimal results. We discuss whether plant proteins are sufficient for building muscle, whether it’s true that creatine causes bloating, acne, and hair loss, how to best time your caffeine intake to energize your workouts, and much more. At the end of our conversation, Layne shares some additional supplements that seem promising for enhancing your health and fitness.

Resources Related to the Episode* Layne’s previous appearance on the AoM podcast: Episode #475 — How to Lose Weight, and Keep It Off Forever * Layne’s supplement company: Outwork Nutrition * AoM Article: A Primer On Muscle-Building Supplements — Which Work and Which Don’t? * AoM Article: Creatine — A Primer on Its Benefits and Use * AoM Article: How to Use Caffeine to Optimize Your Workouts * AoM Article: Chugging Your Protein — It’s Whey Easier Than You Think * AoM Podcast #285: The Real Science of Nutrition and Supplements

Connect With Layne Norton* Layne on Instagram * Layne‘s website

View Details

My First Million

Podcast Notes Key Takeaways * You might have to go to some pretty dark places mentally to achieve great things physically * It is very hard to beat the guy who wants to die to win * “I don’t have anything that anyone listening to this show doesn’t have. I promise you.” – Ken Rideout * Ken once made $262,000 in a single day working on Wall Street * He was a functional addict for 10 years while working on Wall Street, and eventually got sober when he started having children * Of all the things that he has achieved, he is most proud of being sober * Ken Rideout used endurance sports to deal with his addiction, and through endurance sports, he discovered his ability to suffer through adversity and the pain of quitting * The only way to deal with adversity is to go through it * The coward and the hero feel the same exact thing; how they behave is where they differ * You find out who you really are when you experience setbacks * Do the little extra things that you know your competition is not doing * You can become the best in the world at something if you do it more than anyone else and devote yourself to it more than anyone else * “I try to be as humble as I can. I know that there are a lot of things that I’m not good at, but suffering is one thing that I know how to do.” – Ken Rideout * Money can alleviate stress, but it can also add stressors that you didn’t even know existed * Ken’s level of activity may make his life a little shorter, but it increases his quality of life to the degree that it is worth it to him * Find something in your life that you are passionate about and that you genuinely enjoy * The harder you work, the luckier you will get

Read the full notes @ podcastnotes.org

Episode 427: Sam Parr (@TheSamParr) and Shaan Puri (@ShaanVP) speak to Ken Rideout (@KenRideout_), one of the world's best masters runners, successful businessmen and entrepreneur. Ken talks about how he overcame addiction, built a lucrative career, forged mental and physical toughness, and where that's going to take him in the years to come.
Want to see more MFM? Subscribe to the MFM YouTube channel here.
SHAAN'S NEW DAILY NEWSLETTER --> shaanpuri.com

Links:
Teddy Atlas Podcast
Do you love MFM and want to see Sam and Shaan's smiling faces? Subscribe to our Youtube channel.

Show Notes:
(00:23) - Why Ken is blowing up
(12:25) - His finance background
(23:45) - Ken's Struggles with Addiction
(25:40) - How he got into running/media
(31:25) - Who are the toughest people you have met?
(38:20) - How to deal with adversity
(41:50) - Story of Ken talking smack to Lance Armstrong
(44:30) - How does he make money?
(53:35) - Does this level of activity increase longevity?

Past guests on My First Million include Rob Dyrdek, Hasan Minhaj, Balaji Srinivasan, Jake Paul, Dr. Andrew Huberman, Gary Vee, Lance Armstrong, Sophia Amoruso, Ariel Helwani, Ramit Sethi, Stanley Druckenmiller, Peter Diamandis, Dharmesh Shah, Brian Halligan, Marc Lore, Jason Calacanis, Andrew Wilkinson, Julian Shapiro, Kat Cole, Codie Sanchez, Nader Al-Naji, Steph Smith, Trung Phan, Nick Huber, Anthony Pompliano, Ben Askren, Ramon Van Meer, Brianne Kimmel, Andrew Gazdecki, Scott Belsky, Moiz Ali, Dan Held, Elaine Zelby, Michael Saylor, Ryan Begelman, Jack Butcher, Reed Duchscher, Tai Lopez, Harley Finkelstein, Alexa von Tobel, Noah Kagan, Nick Bare, Greg Isenberg, James Altucher, Randy Hetrick and more.

Additional episodes you might enjoy:
• #224 Rob Dyrdek - How Tracking Every Second of His Life Took Rob Drydek from 0 to $405M in Exits
• #209 Gary Vaynerchuk - Why NFTS Are the Future
• #178 Balaji Srinivasan - Balaji on How to Fix the Media, Cloud Cities & Crypto
* #169 - How One Man Started 5, Billion Dollar Companies, Dan Gilbert's Empire, & Talking With Warren Buffett
• ​​​​#218 - Why You Should Take a Think Week Like Bill Gates
• Dave Portnoy vs The World, Extreme Body Monitoring, The Future of Apparel Retail, "How Much is Anthony Pompliano Worth?", and More
• How Mr Beast Got 100M Views in Less Than 4 Days, The $25M Chrome Extension, and More

View Details

Huberman Lab

Podcast Notes Key Takeaways * A rough estimate of hydration needs at rest: consume 8oz of fluid for every hour you are awake for the first 10 hours of your day – this can be consumed as total volume over the course of the day * Follow Galpin’s equation for hydration during exercise: your body weight (in pounds) / 30 = # of ounces to consume every 15 minutes * Deliberate cold exposure sample protocol:2 minutes of deliberate cold exposure/water immersion up to the neck + 30 seconds of deliberate cold exposure with cold shower 5x per week + Potential benefits: increase in catecholamines (benefits mood and well-being), sexual satisfaction (probably from increases in testosterone in men and women), reduction in anxiety, reduction in waist circumference in men, reduction in abdominal fat in men * To reduce nighttime urination frequency: (1) hydrate sufficiently during the day; (2) reduce fluid intake at night; (3)don’t chug water at night if you drink! sip slowly, rate matters * Know how much fluoride is in your tap water! Google your zip code + water analysis – (high fluoride even at 0.5mg/mL can negatively impact thyroid stimulating hormone) * You don’t need to enrich your water but if pH is insufficient or magnesium is low, address it to achieve better and more efficient hydration, reduce inflammation, blood pressure, and other health metrics + Find out the profile of your tape water by googling your zip code + water analysis + You can purchase hydrogen molecular tablets to drop in water which will increase pH

Read the full notes @ podcastnotes.org

In this episode, I discuss our body’s most vital and essential nutrient—water. I explain the structure of water and how it is used by the cells and tissues of our body, how much water we each need to drink and when in order to optimize our mental focus and physical performance; and I include how exercise, humidity, heat, and caffeine affect our hydration needs. I explain how temperature and pH influence water’s physical properties and if there is any scientific basis for drinking so-called “pH water” or “alkalized water” to improve health. I explain how to test your tap water for contaminants (e.g., endocrine disruptors) and the documented problems with fluoride in drinking water. I provide options for filtering drinking water and describe different water types (e.g., reverse osmosis, hydrogen-enriched, electrolyzed reduced, deuterium depleted, etc.). Since the human body is mostly water (55-80% depending on one’s age) and water has essential roles in health, disease and cellular function, everyone ought to benefit from understanding how best to clean our tap water, hydrate effectively and in some cases, adjust the type of water we drink to allow our brain and body to function optimally in regard to health and performance.
For recommended water filters, tests and the full show notes, please visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Thesis: https://takethesis.com/huberman
HVMN: https://hvmn.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Water
(00:03:33) Tool Deliberate Cold Exposure, Immersion & Showers Mood & Fat Loss
(00:15:26) Sponsors: LMNT, Thesis, HVMN, Momentous
(00:19:27) Water: Physical Properties & Chemistry
(00:26:32) Bonds & Water Phases, “Structured Water”
(00:34:07) Body, Cells & Water
(00:36:22) AG1 (Athletic Greens)
(00:37:37) Water as a Solvent, Temperature & pH
(00:41:49) Water Transport in Cells, Aquaporin Channels
(00:49:46) Alkaline/pH Water; Temperature, pH & Water Transport
(00:55:14) Water Cellular Function, Reactive Oxygen Species (ROS) & Antioxidants
(01:01:20) Sponsor: InsideTracker
(01:02:38) Tool: Baseline Hydration
(01:11:35) Tool: Hydration & Exercise, Galpin Equation
(01:15:40) Tool: Hydration, Sauna, Humidity & Sweat; Thirst, Caffeine
(01:19:15) Hydration; Cognitive & Physical Performance
(01:23:53) Tool: Water Filtration; Nighttime Urination
(01:29:35) Tap Water Tests, Disinfection Byproducts (DBPs), Fluoride & Thyroid Health
(01:37:18) Tool: Water Filters
(01:44:18) Tool: Resting Tap Water & Sediment
(01:48:13) Tool: “Hard Water”; Magnesium, Calcium & Cardiovascular Health
(01:53:40) Water Temperature
(01:56:42) Water Types: Distilled, Reverse Osmosis, Hydrogen-Enriched
(02:03:26) Hydrogen-Enriched Water, Magnesium, Optimize Hydration
(02:11:13) Tool: Molecular Hydrogen Tablets, Water pH
(02:14:05) Structured Water
(02:16:39) Tool: Water Pipes, Faucet Filter
(02:19:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

View Details

Huberman Lab

Podcast Notes Key Takeaways * Being middle of the road on hydration is fine but even one standard deviation off will induce fatigue, brain fog, GI distress, and more + Every cellular process in the body relies on having enough sodium and magnesium in the system * Foundation for hydration: drink about ½ ounce of water per pound of bodyweight * Replace 125% of fluid lost during exercise + Exercise-related fluid loss varies – for most conditions it’ll be about 1-2 pounds you’ll want to replace * Sip on water, don’t chug! Your system may become diluted when you chug * A large percentage of your hydration should actually come from eating real, whole foods – you shouldn’t feel like you have to smash bottle after bottle of water to stay hydrated + Use WUT system: weight, urine (color and output), and thirst to assess hydration * Unless you are a high-level athlete, hitting total daily macronutrient goals (especially protein) matters more than the timing of intake * Go into workouts hydrated to avoid negative consequences; consume about 1/2 ounce of water per pound of bodyweight * For hydration during exercise, use Galpin’s equation: every 15 minutes, consume X ounces per pound of body weight / 30 * Unless you are supplementing for foundational support (vitamins, minerals, foundational compounds, adaptogens, probiotics, prebiotics), focus on single-ingredient formulated supplements for the most power and control overdose + Be choosy with blends: different ingredients also have varying costs so you’re likely going to get more of the least expensive ingredients and less of the thing you actually want * “The end goal anytime I coach somebody is to get them into a physiological state where they require no or close to no supplementation. That’s the target.” – Dr. Andy Galpin + Supplements can cover the pain point signal that might otherwise force you to take behavioral action * Adjustments to make for a better sleep environment: keep pets out of the bedroom (at minimum off the bed), check light and temperature, wash your sheets, explore allergens and dander in the room, elevate head if you have acid reflux, only use your bed for sex and sleep * Don’t turn to anti-inflammatory supplements or ice baths in the hours or day after training – you want the inflammatory response to generate adaptation + Instead, consider: omega-3, glutamine, magnesium, calcium (if concerned about bone injury), vitamin D, and tart cherry juice for persistent soreness

Read the full notes @ podcastnotes.org

In this episode 6 of a 6-part series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains optimal nutrition, hydration and supplementation to achieve your fitness goals. We cover macronutrient guidelines, when to eat relative to training and training fasted versus fed. Dr. Galpin describes proper hydration for before and during exercise, how dehydration and/or low electrolyte concentrations impede physical and mental performance. He discusses what supplements work best for fitness and performance, how to decide which to take, if any, and when to take them. He also shares high-impact, lower-cost supplements and nutrition recommendations to benefit performance, recovery, and sleep. This episode also includes an audience Q&A. Overall, it is an in-depth but clear discussion of nutrition strategies and supplements that can help anyone improve their level of fitness physical and mental performance.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Levels: https://levels.link/huberman
LMNT: https://drinklmnt.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Nutrition & Supplementation
(00:05:16) Creatine Supplementation, Muscle & Cognitive Function, Loading Phase
(00:16:51) Sponsors: Momentous, Levels, LMNT
(00:20:31) Dehydration, Overhydration, Night Urination
(00:35:37) Tool: Hydration, Caffeine & Electrolytes
(00:41:22) Tool: Sweating, Salt & Performance
(00:48:57) AG1 (Athletic Greens)
(00:49:49) Galpin Equation for Hydration & Exercise, Focus
(00:55:28) Tool: 5 Steps to Optimize Hydration, Sipping Water, W.U.T. Status, Salt
(01:10:58) Electrolytes, Carbohydrates & Exercise
(01:15:44) Sponsor: InsideTracker
(01:16:47) Training Fasted versus Fed, Caffeine, Carbohydrate Timing
(01:25:13) Caffeine & Endurance
(01:31:20) Citrulline, Beet Root Juice & Performance; Alpha-GPC & Focus, Nootropics
(01:35:43) Rhodiola, Cortisol & Fatigue
(01:39:55) Tool: Supplement Formulations
(01:47:31) Supplements, Dependency & Root Cause; Foundational Behaviors
(01:57:44) Acute vs. Chronic Effects, Supplements & Gut Microbiome
(02:02:33) Tool: Sleep Environment, Absolute Rest
(02:11:03) Tools: Sleep & Disturbances, Inositol
(02:20:03) Tool: “Fitness Fatigue” Model, Taper, Anti-Inflammatory Supplements
(02:26:33) Exercise Recovery: Curcumin, Omega 3s, Glutamine, Nutrition, Vitamins
(02:39:27) Intermittent Fasting, Training & Keto Diets; GABA
(02:43:39) Carbohydrate Loading; Amino Acid Supplements; “Anabolic Window”
(02:47:23) Garlic; Tart Cherry Extract; Examine.com
(02:51:50) Fitness Testing, Training Programs; Exercise Recovery
(03:04:13) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

View Details

Huberman Lab

Podcast Notes Key Takeaways * Don’t underestimate recovery – it’s where the real progress and results emerge * Delayed onset muscle soreness (sets in 24-48 hours after exercise) cascade: the swelling response triggers the neural response which then triggers the pain response * You need a high peak for adaptation to occur but also need an extremely sharp recovery for change to take place * You don’t need to combine every single recovery strategy, here are tools to choose from: cold plunge, massage, breathwork, slow-paced music after exercise + Recover tools everyone should use: light movement, sleep * Avoid taking cortisol-reducing supplements prophylactically without knowing your cortisol is high – cortisol regulation needs to be very strategic because you want natural fluctuations throughout the day and with exercise + The key is understanding how quickly you return to the baseline * Heart rate variability (HRV) is a better marker of recovery than resting heart rate but only compare to yourself and not others – measure under the same circumstances every day (ideally in the morning), and take consistently for a month to understand trends before you use as recovery indicator or worry about changes + Don’t stress about daily changes, track percent derivation from norm * If you workout but never feel sore or need outside stimulus to get going, you’re selling yourself short – you want to get good at recovery so you build resilience and the damage lessens * Don’t compare your numbers to others or panic at every change in metric you see: go based on what is normal for you and what normal variations for you and your situation are – make changes when you deviate 4-6 days or more + Changes might be to stress management, nutrition, hydration, sleep, and training volume, or you may need to reassess the program

Read the full notes @ podcastnotes.org

In this episode 5 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains how to optimize post-training recovery and how to avoid overtraining in order to better achieve your fitness and exercise goals. He explains the cellular mechanisms of muscle soreness and pain, why adequate recovery is essential for all physical adaptations, and how to enhance recovery using breathwork, thermal, movement, and pressure-based techniques. He describes how overtraining impedes exercise progress and how to assess if you are overreaching or overtraining, by using specific biomarkers and indicators. Like other performance metrics, recovery is a skill that can and should be trained, and that can be learned. This episode provides an actionable toolkit for how to monitor and improve your exercise recovery abilities, which will improve your overall mental and physical health.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Eight Sleep: https://eightsleep.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Recovery
(00:04:17) Exercise & Delayed Muscle Soreness, Pain
(00:11:35) Muscle Spindles, Reduce Soreness
(00:18:56) Exercise, Homeostasis & Hormesis; Blood Test & Fitness Level
(00:30:20) Recovery Timescales, Adaptation & Optimization
(00:35:10) Adaptation & Biomarkers Levels
(00:40:36) 4 Recovery Levels, Enhance Recovery
(00:47:28) AG1 (Athletic Greens)
(00:48:19) Overreaching vs. Overtraining
(00:52:53) Tool: Acute Overload & Recovery, Breathwork
(01:03:39) Tool: Alleviate Acute Soreness, Compression Clothing
(01:08:27) Tool: Acute Soreness, Massage, Temperature
(01:14:21) Cold & Heat Contrast, Cold Shower vs. Immersion, Sauna & Fertility
(01:20:44) InsideTracker
(01:21:46) Combine Recovery Techniques
(01:24:34) Monitoring for Overreaching & Overtraining
(01:31:33) Overreaching/Overtraining, Performance & Physiology, Sleep
(01:45:41) Overreaching/Overtraining, Biomarkers, Cortisol
(01:50:45) Cortisol, Daily Levels & Performance; Rhodiola Supplementation
(02:01:25) Carbohydrates, Cortisol & Sleep
(02:05:05) Tool: Stress Biomarkers, Heart Rate Variability (HRV)
(02:15:07) Tool: “Acute State Shifters”, Stimulants, Dopamine Stacking, Phones
(02:25:04) Mirrors & Resistance Training
(02:29:01) Tool: “Chronic State Shifters”
(02:32:43) Training Recovery & Resilience; Bowling Alley Analogy
(02:39:45) Trigger Adaptations & Stress Recovery
(02:42:41) Tool: Measure Recovery; Blood Biomarkers
(02:50:06) Libido & Sex Hormones, Supplementation Caution
(03:00:08) Tools: No-/Low-Cost Recovery Measurements
(03:03:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

View Details

Huberman Lab

Podcast Notes Key Takeaways * Even if you don’t have a specific goal (e.g., marathon, competition), having a training plan is always more effective than not having a plan – you’ll achieve more results in the same amount of time (or less) * Work within the constraints of the non-negotiables in your life (e.g., family, work, time, etc.) + Imagine everything in your life falls into one of four buckets: business, relationships, fitness, or recovery – distribute 10 total points across the four areas and spend some time critically analyzing whether you are allocating energy in the right places and set goals accordingly * Before you even worry about exercise selection: think about where you want to go, how you’re going to get there, and restrictions based on the reality of life, lastly select exercises and balance across the week * Exercise choice: select patterns you can execute, balance muscle patterns and movement joints, specifically target goal muscles or movements, and consider progression strategy * Identify high and low friction training days: bookend the day you can anticipate having your best/most flexible/highest energy day and worst/most exhausting/shortest on time day and plan accordingly + Choose harder workouts on lighter days and easier workouts when you know you’ll be tired and/or short on time * Approaching progressive overload: increase load or intensity for 6 weeks then take a de-load week– this should leave you progressing well, without burnout, and avoiding injury * Chaos management: outline what you want to do then take a day to think about it and make sure you have addressed areas of potential failure or reflection – set yourself up for success * If you find yourself wanting to change your workout too frequently, stop and reassess where you are – are you getting lazy? Are you tired today? – listen to your body and stay within the plan or it’ll be difficult to progressively overload if you train on the fly regularly + If there are too many days you want to go harder, make sure it’s for the right reasons (i.e., not just vanity) and it’s not impacting recovery + If you want to have fun working out with someone to bond, have a rule not to change your program more than 3 days

Read the full notes @ podcastnotes.org

In episode 4 of a 6-part series, Andy Galpin, PhD, explains how to design an effective training program for fitness, health and longevity through a 10-step approach. He covers goal setting, exercise selection, balancing, recovery periods and real-world challenges. He provides a year-long training example that considers sleep, sunlight and social connection. The program is modifiable for personal fitness goals and experience.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Eight Sleep: https://eightsleep.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Optimal Fitness Programming
(00:07:19) Sponsors: Momentous, Eight Sleep
(00:09:53) #1: Plan Fitness Goals, S.M.A.R.T. Goals
(00:19:52) Intermediate Goals, Dopamine, Identify Your “Defender”, Goal Timing
(00:26:25) Multiple Goals, Synergistic Goals, Interference Effects
(00:36:13) AG1 (Athletic Greens)
(00:37:060 Physical Goal “Bins”, Specificity
(00:48:02) Tool: #2: Identify Your “Defender”, Quadrant System, “Drop Everything and…”
(01:04:330 InsideTracker
(01:05:35) #3: Goal Timeframe & Life Events; #4: Weekly Training Frequency
(01:10:33) #5: Exercise Selection, Progression
(01:18:200 #6: Exercise Order, Identify Friction
(01:29:20) Exercise Timing & Sleep, Down Regulation, Caffeine
(01:36:24) #7: Intensity, #8: Volume, Progressive Overload, “Deloading”
(01:43:59) #9: Rest Intervals, #10: “Chaos Management”
(01:49:06) Fitness, Health & Longevity Goals, Proprioception & Non-Structured Exercise
(01:53:41) Tool: Year-Long Program Example for Overall Fitness
(02:07:58) Tool: Overall Fitness Template by Quarter, Matching Goals & Seasons
(02:25:49) Training & Life Challenges: Sleep, Illness
(02:32:10) Tool: Program Flexibility, 3-Day Weekly Training Program
(02:37:12) Physical Activity vs. Exercise
(02:40:12) Tool:4-Day Weekly Training Program, Muscular Endurance
(02:51:15) Tool: 5/6-Day Weekly Training Program, Recovery
(02:54:06) Program Modification, Balancing Joy
(03:04:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

View Details

Huberman Lab

Podcast Notes Key Takeaways * Lifting weights, intervals, steady state exercise – everything works for fat loss because it’s increasing the demand for energy and increasing respiration rate + The exact method doesn’t matter as much as consistency * The bottom line to lose weight, you can play with the diet you prefer (whether it’s low fat, low carb, etc.) but what matters most is fewer calories – you have to be hypocaloric + Not to say that fat loss is a purely ‘calories in, calories out’ thing – remember, not all calories are created equal * Training fasted does not increase fat loss * “Maximizing fat burning and maximizing fat for exercise and maximizing fat loss over time are not the same thing at all.” – Dr. Andy Galpin + You will never be in a situation where fat is your only fuel source – with lower-intensity exercise, a greater percentage of fuel is coming from fat but total fuel expenditure is low (~60%) + But the opposite is true: with high-intensity exercise you will be almost 100% carbohydrate and 0% fat * Fat loss training protocol: combine hypertrophy and muscular endurance; 6-30 repetitions, deplete muscle glycogen; incorporate max heart rate intervals 30-60 seconds rest with a lot of recovery & repeat * You cannot turn muscle into fat or fat into muscle – they’re very different structures * “That idea of metabolic flexibility is using optimal fuel sources at optimal times, not maximizing fat loss.” – Dr. Andy Galpin * Do you need caffeine for workout fuel? It could be a sign you’re not good at utilizing carbohydrate stores for fuel (not to be confused with using caffeine for a better workout) * To get better at managing energy throughout the day: (1) make sure protein is stabilized; (2) ingest food in the right combinations with fiber and/or protein; (3) train at high intensity to get better at utilizing carbohydrates; (4) consume carbohydrates as fuel prior to workout * Lactate (to a threshold) is not the cause of fatigue – it’s actually fuel for the body: as fatigue increases, lactate will increase to try to buffer the negative consequences of energy generation * The best way to train for muscular endurance is to practice frequently to the point of failure * To improve anaerobic capacity, shoot for 5-6 minutes all out with max heart rate broken up into intervals (can vary length from 20-90 seconds with sufficient rest to allow a return to nasal breathing) * To train aerobic capacity: 5-15 minute bout of max effort, one round * If you want to hit anaerobic capacity and max aerobic capacity training: do 1 of each per week – one day can be shorter interval repeat and the other can be a 5-15 minute max effort push

Read the full notes @ podcastnotes.org

This is episode 3 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton. He explains protocols to improve the various kinds of physical endurance: muscular endurance, anerobic capacity, maximum aerobic output, and long duration endurance. He also explains how the body uses different energy sources (carbohydrates, proteins, fats) during rest and exercise. He also explains the mechanisms underlying fat loss and how and why exercise accelerates rates of fat loss. We cover the many concepts related to endurance training and fat loss such as metabolic flexibility, breathwork training for exercise performance and recovery, lactate production and regulation, how to improve blood flow to muscles, anaerobic vs. aerobic metabolism, exercise fatigue, low-carbohydrate diets and fat loss, and how to combine different types of workouts to improve overall endurance. This episode in intended for everyone ranging from novice and recreational exercisers to elite endurance athletes. Anyone wishing to improve their physical health and performance stands to benefit from the information.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Levels: https://levels.link/huberman
LMNT: https://drinklmnt.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Endurance: Benefits, Mechanics & Breathing
(00:07:30) Tool: “Exercise Snacks”
(00:14:21) Momentous, Levels, LMNT
(00:18:01) Endurance Categories
(00:22:16) Fat Loss & Respiration; Carbon Cycles & Storage, Metabolism
(00:33:08) Exhalation Rates, Exercise & Fat Loss; Calories
(00:41:47) Cardiovascular Adaptations, Cardiac Output & Maximum Heart Rate
(00:47:03) AG1 (Athletic Greens)
(00:47:55) Excess Post-Exercise Consumption (EPOC); Exercise Intensity & Fat vs. Carbohydrate Energy Utilization
(00:59:35) Tool: Training for Fat Loss, Carbohydrate Stores, Liver Glycogen & Fatigue
(01:08:01) Metabolic Flexibility, Carbohydrates & Fat; Exercise & Flexible Fuel Utilization
(01:16:07) Muscle & Basal Metabolic Rate
(01:19:40) InsideTracker
(01:20:43) Assessing Metabolic Flexibility, Blood Glucose, Carbohydrates
(01:27:48) Caffeine, High-Carbohydrate Meals & Timing, Managing Daily Energy
(01:36:42) Cellular Energy (ATP) Production from Carbs; Lactate; Anerobic, Aerobic
(01:50:45) Lactate, Energy Production Buffer
(01:53:14) Fuel Sources & Exercise; Mitochondria, Oxygen Availability & Lactate
(02:02:50) Lactate for Exercise & Cognitive Performance
(02:04:33) Energy Production, Waste Management & Endurance Exercise; Insulin
(02:12:49) Protein & Fat Utilization for Energy; Exercise & Fat Loss
(02:21:20) Protein as Fuel Source, Fire Analogy
(02:26:39) Low-Carbohydrate Diet & Performance
(02:29:40) Muscular Endurance: Fuel Sources, Training & Capillarization
(02:37:30) Tool: Muscular Endurance & Modifiable Variables; Examples
(02:45:07) Anerobic Capacity: Fuel Sources, Training & Oxygen Utilization
(02:49:23) Tool: Cardiac Output, Heart Rate Zones & Breathing “Gear System”
(02:58:10) Tool: Anerobic Capacity & Modifiable Variables; Examples, Nasal Recovery
(03:11:45) Tool: “Sugarcane” Endurance Protocol
(03:14:02) Anerobic Capacity, Training Progression
(03:16:40) Tool: Maximum Aerobic Output, Training & Modifiable Variables
(03:21:58) Tool: Long Duration Endurance, Training, Circuits
(03:25:13) Long Duration Endurance, Capillarization, Fatigue & Breathwork, Technique
(03:29:10) Weekly Combination Training, Metabolic Flexibility & Longevity
(03:37:23) Tool: Mixed Endurance Training, Half Marathon Example
(03:47:33) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

View Details

Huberman Lab

Podcast Notes * The problem with aging isn’t just the preservation of muscle, it’s the preservation of muscle, power, and strength – you want to stand up, catch yourself from a fall, pick things up from the floor, etc. * Distinguishing strength and hypertrophy: + Strength relates to mechanics, the force capability of muscle, and firing the right muscle group in the right sequence + Hypertrophy is simply the size of the muscle (without consideration for function or strength) – hypertrophy training optimizes for muscle size, not muscle strength * “Protein ingestion alone is anabolic – it will help you grow muscle, independent of even moving.” – Dr. Andy Galpin + If you ingest protein + carbohydrates (fuel) + exercise, the benefits stack to maximize muscle growth * It’s important to understand your goal! You can put together a training program for any adaptation you want and avoid the ones you don’t want * “Volume is the primary driver in hypertrophy; intensity is the primary driver in speed, power, and strength.” ­– Dr. Andy Galpin * Non-negotiables for any training program to work:(1) adherence, (2) progressive overload, (3) individualization, (4) choosing the appropriate target * In general, a good rep cadence for strength training is 311 and a good cadence for hypertrophy is 312 (or you could even keep it 311 and manipulate other variables – it’s just a method choice) * General exercise breathing protocol: maintain a breath hold during the lowering/eccentric most dangerous part of the movement & exhale on the concentric portion * The main difference between a power or strength workout is the load – moderate load is power-based adaptation at high intent (moving fast; 30-70% 1RM); strength training is 70% 1RM or higher

Read the full notes @ podcastnotes.org

In this episode 2 of a 6-part special series, Dr Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Levels: https://levels.link/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Benefits of Strength & Hypertrophy Training, Aging
(00:10:52) Strength & Hypertrophy Training, Aesthetics
(00:14:02) Momentous, Eight Sleep, Levels
(00:17:48) Strength vs. Hypertrophy Training: Adaptations
(00:22:42) Ligaments, Tendons & Resistance Training
(00:28:05) Bone Strength & Resistance Training, Age, Women
(00:32:38) Strength Training & Major Adaptations
(00:41:32) AG1 (Athletic Greens)
(00:42:25) Hypertrophy Training & Major Adaptations; Protein Synthesis
(00:45:56) Endurance vs. Strength Training & Cell Signaling, Protein Synthesis
(00:52:26) Muscle Hypertrophy, Sarcoplasmic Hypertrophy
(00:56:37) Muscle Physiology & Plasticity, Muscle “Memory”
(01:04:00) Non-Negotiables & Modifiable Variables of Exercise Training
(01:11:51) InsideTracker
(01:12:53) Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning
(01:22:02) Warming Up & Training, Dynamic Movements
(01:30:55) Strength vs. Hypertrophy Repetition Cadence, Triphasic Training
(01:44:03) Tool: Breathing & Training, Valsalva Technique
(01:53:22) Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart
(02:02:35) Training to Failure, Exercise Selection & Recovery, Standardization
(02:13:45) Tool: Power vs. Strength Training & Modifiable Variables; Supersets
(02:24:22) Sets & Rest Periods; Stretching
(02:28:48) Tools: Power Training & Modifiable Variables; Examples
(02:30:16) Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets
(02:40:44) Power & Strength Training Protocols
(02:43:37) Intention, Focus & Exercise
(02:47:29) Hypertrophy Training Program, Muscle Growth & Signaling
(02:55:12) Tools: Hypertrophy Training & Modifiable Variables; Examples
(03:03:02) Balanced Muscle Development & Hypertrophy
(03:09:04) Tools: Hypertrophy Training & Modifiable Variables; Splits
(03:23:08) “Non-Responders” & Exercise Plateaus, Volume
(03:27:06) Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management”
(03:37:39) Frequency & Workout Duration, Splits
(03:44:52) Training Frequency, Infrequent Training, Intermediate Repetition Ranges
(03:55:22) Hypertrophy, Muscle Damage & Recovery
(04:01:15) Combining Cardiovascular & Hypertrophy Training, Interference Effect
(04:06:22) Hypertrophy Training Protocols
(04:12:06) Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy
(04:14:42) Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid
(04:21:09) Deliberate Cold Exposure & Hypertrophy vs. Strength
(04:26:41) Nutrition, Timing & Strength/Hypertrophy; Creatine
(04:38:04) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

View Details

Modern Wisdom

Podcast Notes Key Takeaways * David Goggins has turned down millions in corporate speaking fees to fight remote wildfires in British Columbia earning $15/hr * If David wants to help people get better, then he must continue to get better himself; he cannot rest on his existing resume, he must add to it * How David Goggins does what he does: “At the end of the day I ask myself one question. ‘Can I take one more step?’ And usually, that answer is yes.” * The David Goggins One-Second Decision Theory says that it only takes one second for you to fail at what you are pursuing + Do not let your mind take control of you during that one-second * Despite running and completing a 240 mile race, David’s first 100-mile race was the most painful pursuit of his life * Goggins created a self-narrated mixtape of all the hate messages he receives and listens to it on repeat * People erroneously think that motivation is a constant; nothing is permanent, including motivation, which tends to come and go * You must learn to train your mind so it does not rely on motivation; learn to be your best self when you are least motivated * A typical day for Goggins: wake up at 5 AM, run at least 12 miles, hit the gym for 45 to 90 minutes, attend to daily obligations, stretch and meditate for two hours, get at least 7 hours of sleep * Confidence comes from the thing that you built; you must build belief and confidence * Trauma and devastation will come; you cannot allow it to be a barrier to whatever it is you want out of life * “Don’t ever be ashamed of anything you’ve ever done in your life. Face it, fix it, make it better.” – David Goggins * You will find peace if you go to war with yourself

Read the full notes @ podcastnotes.org

David Goggins is a retired United States Navy SEAL, ultramarathon runner, triathlete, public speaker and an author.

The ability to overcome challenges in life is one we will all need sooner or later. Make no mistake, discomfort is coming for you whether you're ready or not. Goggins happens to be one of the best individuals on earth at dealing with hard things and after a long time without any podcast appearances, I met him in Vegas to find out what new insights he's uncovered.

Expect to learn what most people get wrong about motivation, Goggins' thoughts on claims that SEAL selection is too hard, what the most painful experience of his life was, the danger of success making you soft, why he ran the MOAB 240 twice with no knee cartilage, why he recorded a mixtape of insults from the internet, how to overcome laziness, what David's entire daily routine looks like and much more...

Sponsors:

Get a Free Sample Pack of all LMNT Flavours with your first box at https://www.drinklmnt.com/modernwisdom (automatically applied at checkout)

Get 5 Free Travel Packs, Free Liquid Vitamin D and more from Athletic Greens at https://athleticgreens.com/wisdom (discount automatically applied)

Extra Stuff:

Buy Never Finished - https://amzn.to/3Qvcdvs

Follow David on Instagram - https://www.instagram.com/davidgoggins

Get my free Reading List of 100 books to read before you die → https://chriswillx.com/books/

To support me on Patreon (thank you): https://www.patreon.com/modernwisdom

-

Get in touch.

Instagram: https://www.instagram.com/chriswillx

Twitter: https://www.twitter.com/chriswillx

YouTube: https://www.youtube.com/modernwisdompodcast

Email: https://chriswillx.com/contact/

View Details

Huberman Lab

Podcast Notes Key Takeaways * Check out the Huberman Lab Episode Page & Show Notes

Read the full notes @ podcastnotes.org

In this episode 1 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains the 9 different types of exercise adaptations that can be used to transform the functional capacities and aesthetics of our body, and benefits each adaptation has for our health. He explains the best evidence-based protocols to optimize your progress in building strength, endurance, muscle growth, flexibility and for optimal recovery, and he provides zero-cost and low-cost tests to assess all aspects of your physical fitness. This episode provides a foundation and tools for establishing a comprehensive assessment of your current fitness level, allowing you to select the ideal fitness programs to implement toward your goals. Subsequent episodes 2-6 in this special series explain goal-directed protocols to reach those goals.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Eight Sleep: https://eightsleep.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Andy Galpin
(00:02:04) Assessing Fitness
(00:05:40) 9 Exercise-Induced Adaptations
(00:10:56) Assessing Fitness Levels per Category; Fat Loss & Health
(00:13:33) Momentous, LMNT, Eight Sleep
(00:17:20) Lifetime Endurance Training: VO2 Max & Other Health Metrics
(00:26:10) Genetics vs. Lifestyle, Endurance Training & Identical Twins
(00:33:49) Aging, Muscle Fibers & Exercise
(00:37:12) Lifetime Strength Training & Outcomes
(00:39:58) AG1 (Athletic Greens)
(00:40:51) Exercise Physiology History; Strength Training Popularity
(00:51:26) Bodybuilding & Misconceptions; Circuit/Group Training
(00:57:22) Women & Weight Training
(01:04:19) Exercise Physiology History & Current Protocol Design
(01:06:15) InsideTracker
(01:07:18) Movement/Skill Test
(01:12:38) Speed Test, Power Test
(01:18:42) Strength Test
(01:27:16) Hypertrophy Test
(01:29:38) Muscular Endurance Test, Push-Up
(01:36:23) Anaerobic Capacity Test, Heart Rate
(01:39:29) Maximal Heart Rate Test, VO2 Max
(01:42:42) Long Duration Steady State Exercise Test
(01:44:00) Fitness Testing Frequency & Testing Order
(01:52:44) VO2 Max Measurements
(01:58:04) Protocols for the 9 Adaptations
(01:59:58) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter
Disclaimer
Title Card Photo Credit: Mike Blabac

View Details

Drive with Dr. Peter Attia

Podcast Notes Key Takeaways * Check out The Drive Episode Page & Show Notes

Read the full notes @ podcastnotes.org

View the Show Notes Page for This Episode

Become a Member to Receive Exclusive Content

Sign Up to Receive Peter’s Weekly Newsletter

Chris Hemsworth, best known for his role as Thor in the Marvel movies, joins Peter to discuss his recent work in the docuseries called Limitless. In the docuseries, Chris undertook extreme challenges to explore his physical and emotional limits and gain insights into longevity. In this episode, Chris discusses these many challenges—from fasting to arctic swims to 100-foot rope climbs—as well as the insights that he gained from each. Peter, who also played a role in the docuseries, guides Chris through the science of longevity, including what Chris’s APOE-ε4 genotype means for his risk of Alzheimer’s disease. Additionally, Chris describes how his outlook on health, happiness, work-life balance, and more have changed from his experience on Limitless.

We discuss:

• Limitless: how Chris got involved and his overall experience filming the docuseries [3:00];
• “Fasting” ‒ ep. 3 of Limitless in which Chris attempts a 4-day fast [8:15];
• “Shock” ‒ ep. 2 of Limitless in which Chris swims in the Arctic Ocean [12:15];
• Cold exposure: the potential physical and mental benefits [19:30];
• “Strength” ‒ ep. 4 of Limitless in which Chris explores how muscle can improve longevity [21:15];
• The APOE-ε4 genotype and Alzheimer’s disease risk [31:30];
• How Chris uses sauna [39:45];
• “Acceptance” - ep. 6 of Limitless in which Chris explores the meaning of life by contemplating death [42:15];
• Chris’s new perspective on work-life balance [52:00];
• “Stress-Proof” - ep. 1 of Limitless in which Chris learns about the impact of stress and how to manage it [54:30];
• Chris reflects on his intrinsic motivation driven by both fear and purpose [58:00];
• Chris reflects on his career arc and how his presence as an actor has evolved [1:01:15];
• How Chris’s outlook has changed since filming Limitless [1:05:00]; and
• More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

View Details

Drive with Dr. Peter Attia

Podcast Notes Key Takeaways * Levers to pull for reduced mortality: cardiorespiratory fitness, strength, muscle mass * Get in lifts that are analogous to what you need in the everyday lift: squat (sitting to standing), deadlifts (picking things up from the floor) + The best thing you can do to improve bone density is to lift weights * The key to longevity in lifting is to leave your ego at the door – know when to press the gas and when to back off * The best exercise is the one you’ll do consistently; yes, some protocols are better than others but being on the couch is always worse * Fiber has consistently been shown to reduce the risk of cardiovascular disease and cancer – shoot for 15g/1000 calories + Look for real food sources of fiber such as low-sugar fruit, cruciferous vegetables, beans * To lose fat or control body weight – you have to restrict something; pick the method that works for you whether it’s calories, fat, carbs, macros, etc.

Read the full notes @ podcastnotes.org

View the Show Notes Page for This Episode

Become a Member to Receive Exclusive Content

Sign Up to Receive Peter’s Weekly Newsletter

Layne Norton holds a Ph.D. in nutritional sciences and is a physique coach, natural bodybuilder and powerlifter, and two-time previous podcast guest. In this episode, Layne discusses his training as a powerlifter and shares training principles that non-powerlifters can apply to improve muscle strength and mass. Layne goes in-depth on creatine supplementation, including the benefits for lean mass and strength, and addresses the common arguments against its regular usage. Additionally, Layne touches on many areas of nutrition, including how his opinions have changed on certain topics. Layne also touches on the subjects of protein, fiber, and fat in the diet, as well as the different tools and dietary approaches for energy restriction.

We discuss:

• The sport of powerlifting and Layne’s approach during competitions [2:30];
• Training for strength: advice for beginners and non-powerlifters [13:15];
• Low-rep training, compound movements, and more tips for the average person [23:15];
• How strength training supports longevity and quality of life: bone density, balance, and more [28:15];
• Peak capacity for strength as a person ages and variations in men and women [33:00];
• Effects of testosterone (endogenous and exogenous) on muscle gain in the short- and long-term [36:45];
• How Layne is prepping for his upcoming IPF World Masters Powerlifting competition [44:00];
• Creatine supplementation [54:30];
• How important is rep speed and time under tension? [1:05:30];
• Validity of super slow rep protocols, and the overall importance of doing any exercise [1:12:45];
• Navigating social media: advice for judging the quality of information from “experts” online [1:23:00];
• Layne’s views on low-carb diets, the tribal nature of nutrition, and the importance of being able to change opinions [1:34:45];
• Where Layne has changed his views: LDL cholesterol, branched-chain amino acid supplementation, intermittent fasting, and more [1:42:00];
• The carnivore diet, elimination diets, and fruits and vegetables [1:55:15];
• Fiber: Layne’s approach to fiber intake, sources of fiber, benefits, and more [2:00:15];
• Confusion around omega-6 polyunsaturated fatty acids and the Minnesota Coronary Experiment [2:05:00];
• Layne’s views on fats in the diet [2:13:00];
• Flexible dieting, calorie tracking, and the benefits of tracking what you eat to understand your baseline [2:18:00];
• The nutritional demands of preparing for a bodybuilding show [2:30:45];
• The psychological effects of aging and changes to one’s identity [2:42:00]; and
• More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

View Details

Modern Wisdom

Podcast Notes Key Takeaways * Nutrition science is built on a house of cards: most are epidemiological observational studies, funding is often biased because nutrition can’t easily be monetized so lacks commercial interest, causality is difficult to parse out, people don’t eat foods in isolation, etc. * Don’t let perfect be the enemy of good: grass-fed, grass-finished is a healthier choice – it’s leaner, higher omega-3s – but conventional beef still provides many benefits such as protein, creatine, vitamins * Precautionary principle: when we don’t have enough data to make a fully informed decision, make a precautionary approach – the nutrition industry has let us down a lot, assume the food is guilty until proven innocent * Worst diet for the brain: highly processed, high in seed oils, no exercise, high in fried foods * Calories in calories out is fundamental to weight loss and weight maintenance but not all calories are created equal – nutrient-dense foods increase satiety and decrease overall consumption + The food industry wants you to focus on calories in calories out because then no food is inherently “bad” or “good” – it’s just your failure if you don’t lose weight * Tips for managing caloric intake: (1) don’t eat while distracted; (2) don’t eat late at night; (3) focus on foods with high nutrient profile; (4) lead with protein; (5) eat enough fiber

Read the full notes @ podcastnotes.org

Max Lugavere is a health and wellness expert, author and a diet advocate.

Working out what to eat is hard. Which is odd because everybody does it. You'd think that the science of nutrition, a thing the entire human race relies on multiple times per day, would have some definitive answers. Thankfully Max can explain why it's such a mess and give some solid principles we can all use.

Expect to learn whether carnivore is an optimal diet for us all to follow, whether organic and non-GMO actually makes that much of a difference, what to look for in a magnesium supplement, the actual science of seed oils, whether sunscreen is a danger, why nutrition science is so contested, why calories matter but they aren't all that matter and much more...

Sponsors:

Get 83% discount & 3 months free from Surfshark VPN at https://surfshark.deals/MODERNWISDOM (use code MODERNWISDOM)

Get a Free Sample Pack of all LMNT Flavours at https://www.drinklmnt.com/modernwisdom (discount automatically applied)

Get a free bag of Colima Sea Salt at http://modernwisdomsalt.com/ (discount automatically applied)

Extra Stuff:

Check out Max's website - https://www.maxlugavere.com/

Buy Max's book - https://amzn.to/3gQJ1l6

Get my free Reading List of 100 books to read before you die → https://chriswillx.com/books/

To support me on Patreon (thank you): https://www.patreon.com/modernwisdom

-

Get in touch.

Instagram: https://www.instagram.com/chriswillx

Twitter: https://www.twitter.com/chriswillx

YouTube: https://www.youtube.com/modernwisdompodcast

Email: https://chriswillx.com/contact/

View Details

MInd Pump

Podcast Notes Key Takeaways * Listen to your body!It needs rest and recovery * There is such thing as an unhealthy relationship with exercise – if you notice changes in temperature regulation, appetite, ability to maintain weight, and other hormonal cues, consider changing your activity level * For athletes: in season, the focus is on sports performance, mobility, preventing injury, and low-dose strength training (maybe 1x per week); in the offseason, you can increase strength training if sports training decreases * Training for strength is a better pursuit than training for muscle * Be sure to fuel your body with the protein it needs

Read the full notes @ podcastnotes.org

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

• Mind Pump Fit Tip: The goal should ALWAYS be to do the least amount of work to elicit the most amount of change. (2:09)
• Why the guys are SO excited about Organifi’s Peak Power release. (8:53)
• VR, the ultimate party trick? (15:03)
• Avalanches are scary. (26:37)
• Mind Pump Recommends, Orgasm Inc. on Netflix. (31:53)
• SleepMe during pregnancy is a game changer. (43:29)

• ListenerLive question #1 – What program do you recommend transitioning from bodybuilding to powerlifting? (46:27)

• ListenerLive question #2 - What sort of training and movements would you suggest as I continue this mobility journey in pursuit to get back into playing sports? (55:36)

• ListenerLive question #3 - How, if any, can you marry aesthetic, performance, and strength for a dancer? (1:06:47)

• ListenerLive question #4 - What is the best way to gain a lot of needed weight while also keeping my physique in check? (1:21:23)

Related Links/Products Mentioned

• Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com
• MIND PUMP LIVE Q&A W/ MAX LUGAVERE
• BLACK FRIDAY SPECIAL: ALL MAPS Fitness Products & Bundles 60% off! Promo code BLACKFRIDAY at checkout (Code expires Sunday Nov. 27th)
• Visit Organifi for the exclusive offer for Mind Pump listeners! Promo code MINDPUMP at checkout
• Visit SleepMe for an exclusive offer for Mind Pump listeners!
• Mind Pump #1945: How To Formulate A Supplement That Works With Shanais Pelka
• Oculus Founder Claims To Make VR Headset That Will Actually Kill You If You Die In A Game
• Watch Aftershock: Everest and the Nepal Earthquake | Netflix
• Watch Avalanche | Netflix
• Watch Orgasm Inc: The Story of OneTaste | Netflix
• Mind Pump #1927: Performance Training Secrets From A Top NBA Trainer With Cory Schlesinger
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

People Mentioned

• Cory Schlesinger (@schlesstrength) Instagram

View Details

Andrew Schulz's Flagrant with Akaash Singh ✓

Claim

Podcast Notes Key Takeaways * Many fetishes at their extreme reflect “a flip” in the body’s normal reaction to something, such as being attracted to a dead body instead of averse to it

Read the full notes @ podcastnotes.org

Whats good people, we had to get Dr. Huberman (neuroscientist and researcher at Stanford University) to explain Schulzy's fetish, the benefits of NoFap, and which drugs are useful therapy. INDULGE!

00:00 - Why Andrew Schulz loves feet?

19:00 - NoFap rewiring the brain

23:59 - What we want v what we think we want

28:40 - Huberman is packing

31:20 - Kindness is the most attractive quality

42:04 - Sunlight - sets mood, focus and sleep at night

47:32 - Sleep is king - substance will impact your rest

58:14 - Let your brains develop before touching substances

01:03:17 - shrooms - effective treatment for trauma

01:08:42 - Mormons love drug therapy

01:11:25 - K therapy

01:15:35 - Gigachads don't mouth breathe

01:23:31 - Dance evolved into language

01:31:51 - Why is story so powerful? Politicians, lawyers, comedians.

01:48:36 - Peptides - everyone's gonna get swole

02:02:46 - Everyday tips for every body to use

View Details

Huberman Lab

Podcast Notes Key Takeaways * Food has to be broken down and systematically put into forms the body can use for energy * Exercise is the hack – “Exercise is the only thing you can do to actually improve your biomarkers of health without even losing weight.” – Dr. Layne Norton * Creating a new identity: people don’t just eat because they’re hungry – there are major social and psychological elements to eating that need to be addressed when becoming healthier; in extremes, you may need a new community * The best diet is the one you can stick to forever – pick the form of restriction that feels least restrictive to you – this could be time-restricted or calorie restricted * What we know about gut health: (1) more diversity is better; (2) soluble fiber is positive and acts as a prebiotic; (3) prebiotics work better than probiotics; (4) some evidence that saturated fat is not good for microbiota (this theory is in its infancy); (5) exercise * Protein is the biggest lever you can pull for lean body mass – try making small changes to increase protein to existing meals and reach your daily goal (~1.6g-2.6g/kg body weight) * Don’t fall into the trap of looking at an acute response to something and assuming that is what the long-term outcome will be – anything is bad for you in the wrong dose * It’s possible to hit protein targets using plant protein sources but most are packaged in carbohydrates and/or fat so may be difficult to maintain calories and macros * It’s no mystery – the obesity epidemic is a result of increased caloric intake and reduced physical activity * Focus less on sugar and more on fiber: sugar doesn’t have any positive health benefits but if you’re controlling calories and maintaining fiber intake you will likely achieve balance – don’t go wild on sugar but don’t focus on restriction because you’ll likely end up binging * The more adipose tissue you have, the more aggressively you can diet without consequences to lean mass or health because the body doesn’t need to metabolize lean tissue * “If you do what’s easy in the short term, your life will be hard; if you do what’s hard in the short term, your life will get easier.” – Dr. Layne Norton * Bottom line on seed oils: you’re better off monitoring oil intake from a caloric standpoint but there doesn’t seem to be enough evidence to demonize seed oil * Tip: keep saturated fats within 7-10% of daily caloric intake * There’s no hack for doing hard things! You can’t out-supplement hard training and eating well – enjoy the process

Read the full notes @ podcastnotes.org

My guest is Layne Norton, Ph.D. — one of the world’s foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://www.drinklmnt.com/huberman

ROKA: https://www.roka.com/huberman

InsideTracker: https://www.insidetracker.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman

Huberman Lab Premium

https://hubermanlab.com/premium

For the full show notes, visit hubermanlab.com

Timestamps

(00:00:00) Dr. Layne Norton, Nutrition & Fitness

(00:02:53) LMNT, ROKA, InsideTracker, Momentous

(00:06:50) Calories & Cellular Energy Production

(00:12:35) Energy Balance, Food Labels, Fiber

(00:15:19) Resting Metabolic Rate, Thermic Effect of Food

(00:19:04) Exercise & Non-Exercise Activity Thermogenesis (NEAT)

(00:25:49) Losing Weight, Tracking Calories, Daily Weighing

(00:29:24) Post-Exercise Metabolic Rate, Appetite

(00:35:04) AG1 (Athletic Greens)

(00:36:19) Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs

(00:43:46) Exercise & Satiety Signals, Maintain Weight Loss & Identity

(00:56:32) Weight Loss & Maintenance, Diet Adherence

(01:03:33) Restrictive Diets & Transition Periods

(01:08:03) Gut Health & Appetite

(01:16:23) Tool: Supporting Gut Health, Fiber & Longevity

(01:23:59) LDL, HDL & Cardiovascular Disease

(01:30:31) Leucine, mTOR & Protein Synthesis

(01:37:31) Tool: Daily Protein Intake & Muscle Mass

(01:44:24) Protein & Fasting, Lean Body Mass

(01:55:38) Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea

(02:04:28) Processed Foods

(02:11:54) Obesity Epidemic, Calorie Intake & Energy Output

(02:17:33) Obesity, Sugar & Fiber, Restriction & Craving

(02:25:57) Artificial Sweeteners & Blood Sugar

(02:38:55) Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar

(02:50:19) Rapid Weight Loss, Satiety & Beliefs

(02:58:13) Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity

(03:08:15) Females, Diet, Exercise & Menstrual Cycles

(03:14:05) Raw vs. Cooked Foods

(03:16:32) Berberine & Glucose Scavenging

(03:19:12) Fiber & Gastric Emptying Time

(03:21:00) Supplements, Creatine Monohydrate, Rhodiola Rosea

(03:30:33) Hard Training; Challenge & Mental Resilience

(03:36:12) Carbon App

(03:47:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Disclaimer: https://hubermanlab.com/disclaimer

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

View Details

Huberman Lab

Podcast Notes Key Takeaways * Seated exercise tip: perform soleus pushups/seated calf raise (start with feet planted and press onto toes, raising heels) for surprisingly dramatic improvements in blood sugar and metabolic boost * Huberman’s fitness protocol: Sunday – Endurance; Monday – Legs; Tuesday – Heat/cold cycling; Wednesday – Torso push/pull; Thursday – High effort, short cardio; Friday – High-intensity interval training + Tweak the routine and shift to personalize but keep the broad goals – the specific days of each workout aren’t critical but specific spacing is * Huberman’s hypertrophy protocol: 3-4 weeks in 5-8 reps at heavyweight x 3-4 sets per exercise with 2-4 minutes rest; then next month, switch to 8-15 reps at lighter weight x 2-3 sets per exercise with 90 sec rest * Resistance training best practice: choose 2 exercises per muscle group – one where the muscle is at maximal contraction at the end of the movement (e.g., bent row) and another where there’s a stretch or full range of motion at the beginning of the movement (e.g., pull up) * To lower heart rate between sets, practice physiologic sighs: 2 full inhales through nose + 1 full exhale of all air through the mouth * Mind-muscle connection: certain muscles will grow bigger and get stronger depending on your ability to contract that muscle in the absence of load * Do 3-5 minutes of deliberately slow breathing after each training session to downshift the nervous system and relax your mind and body

Read the full notes @ podcastnotes.org

I describe a fitness protocol that maximizes all the major sought-after aspects of physical fitness, including strength, endurance and flexibility. I discuss fundamentals of resistance training protocols, including repetitions, sets, inter-set and inter-workout rest periods and periodization of intensity and volume to improve strength and hypertrophy. I also explain how to integrate this with endurance training across the week by controlling the duration, timing and intensity of cardiovascular workouts. I also cover science-based protocols on leveraging the mind-body connection, deliberate breathing (during and after exercise), stretching, deliberate heat and cold exposure, and non-sleep deep rest (NSDR) for better workout performance and faster recovery. Further, I tackle a range of real-world issues that can affect a consistent training schedule, such as whether you should train if you are sick, have had a poor night of sleep or had a stressful event and how to start training again after a break and whether you should train in a fasted or fed state. Physical fitness is a key variable for immediate and long-term health. This episode provides a modifiable “foundational” template that can be adjusted based on your current fitness level, goals, time constraints, and access to different types of equipment.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

InsideTracker: https://insidetracker.com/huberman

ROKA: https://www.roka.com/huberman

Helix Sleep: https://www.helixsleep.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman

Huberman Lab Premium

https://hubermanlab.com/premium

For the full show notes, visit hubermanlab.com

Timestamps

(00:00:00) Foundational Protocol for Fitness

(00:03:35) Huberman Lab Premium

(00:04:35) Tool: Soleus (Calf) Push-Ups, Glucose Utilization & Metabolism

(00:14:42) InsideTracker, ROKA, Helix Sleep, Momentous Supplements

(00:18:53) Core Principles of Fitness & Modifiable Variables

(00:23:37) Day 1: Long Endurance Workout

(00:34:38) Day 2: Leg Resistance Training, Strength & Hypertrophy

(00:38:09) Athletic Greens (AG1)

(00:39:22) Key Principles of Resistance Training

(00:51:10) Day 3: Heat & Cold Exposure, Recovery

(01:00:35) Day 4: Torso & Neck Resistance Training

(01:09:55) Day 5: Moderate Intensity Cardiovascular Training, Running Alternatives

(01:16:43) Day 6: High-Intensity Interval Training, Maximum Heart Rate

(01:24:10) Day 7: Arms, Neck & Calves Resistance Training

(01:28:45) Flexibility of Foundational Protocol, Workout Spacing

(01:33:00) Tool: Mind-Muscle Contraction, Physiological Sighs

(01:37:10) Safety & Endurance/Cardiovascular Workouts

(01:38:32) Tool: Stress or Poor Sleep & Workouts, Recovery & NSDR

(01:41:20) Should You Train Fasted or Fed?

(01:43:58) Tool: Static Stretching & Flexibility, Irradiation & Resistance Training

(01:49:10) Tool: Hanging from a Bar & Fitness Metric

(01:50:16) Should You Train Sick?, Ramping Training

(01:53:33) Tool: Deliberate Slow Breathing & Recovery

(01:55:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media

Title Card Photo Credit: Mike Blabac

Disclaimer

View Details

Honestly with Bari Weiss ✓

Claim

Podcast Notes Key Takeaways * The healthcare system is an engine designed to make money when more people are sick and remain in the system * We’ve gone far away from doctors actually restoring the health of the body as a whole and digging into its connectedness * We are flat out neglecting the root cause of disease – we’re eating 25x more refined sugar than we were 100 years ago, among many detrimental changes to our diet * “Right now, we are eating ultra-processed nutrient depleted crap.” – Dr. Casey Means * The social messaging has completely changed – instead of trying to prevent poor health and diseases that are within our control, we’re telling people there’s nothing wrong with being fat, your weight doesn’t matter, and foods are not ‘good’ or ‘bad’ * There’s substantial evidence today that chemicals in our food are “obesogens”, causatively lead to obesity – additives, and fillers such as microplastics, pesticides, coloring, and much more * Have no double about it – the healthcare system is a for-profit business; disease prevention & health would lose money * Success criteria in most hospitals: (1) in and out of exam room in 15 minutes; (2) new medication prescription; (3) charting that could be billed for; (4) rule out anything life-threatening; (5) patient is compliant with medication – notice the absence of improving health * “40% of the American Diabetes Association budget comes from pharmaceutical industries.” – Dr. Casey Means * Top tips to attaining better metabolic health: (1) eat real, unprocessed, clean food; (2) stick to the outsides of the grocery store where there are no processed foods; (3) get quality sleep; (4) manage stress; (5) move your body; (6) get sunlight; (7) avoid toxins in food and environmentally

Read the full notes @ podcastnotes.org

Fifteen years ago, there was a lot of talk about the obesity epidemic. In 2008, Michelle Obama started a government program called “Let’s Move!” that sought to reduce childhood obesity. You might remember the First Lady teaming up with everyone from Beyonce to Big Bird to promote exercise and better eating habits. Unfortunately, the program was largely a failure. And the obesity statistics continued to rise.

74% of Americans today are either obese or overweight. And yet, we’re no longer talking about it. The national conversation around health and weight has turned away from things like good nutrition, weight loss and the importance of physical fitness, and instead adopted phrases like “fat acceptance” and “healthy at any size.” In some circles, there’s even blanket denial that there is anything unhealthy at all about being obese.

Shaming people for being overweight is unequivocally wrong. But in our attempt to not offend, we’ve lost sight of the very real fact that there’s a problem. Americans are heavier than ever, sicker than ever, dying earlier than ever, and... it's all preventable. So today, a conversation with Dr. Casey Means, a Stanford trained physician who left the traditional medical system behind to solve the one problem that she says is going to ruin us all: bad food.

Learn more about your ad choices. Visit megaphone.fm/adchoices

View Details

Pomp Podcast

Podcast Notes Key Takeaways * The rancher loses control over what is done to his cow once it leaves his farm; the packers, feeders, and processors, who make up the feed-lot apparatus, can feed the cow grains and inject it with antibiotics and steroids + Ranchers can no longer take the cow from the farm to the end-consumer’s fork because of regulatory capture * The United States grows and processes the best beef in the world, but the beef is sold to the highest bidder in the global market, so much of it is exported out of the U.S. * Much of the beef that people consume in the U.S. is imported from places like Brazil and Africa and has a worse nutritional profile than beef that’s produced in the U.S. * America’s health began to deteriorate in 1971 when highly processed foods were introduced into the food supply + This was the same year that the U.S. dollar was originally debased * The high production of monocropping has destroyed our soil, and to compensate for the destroyed soil, we have been forced to genetically modify our seeds and use new chemicals to make our plants grow * The same chemical companies that invented Agent Orange invented Roundup, which is glyphosate * Glyphosate is poisonous to humans and the soil, and it is sprayed all over our food * Following President Eisenhower’s heart attack in 1954, and Ancel Keys’ subsequent blaming of the heart attack on the president’s consumption of animal fat, chemical companies lobbied to rid human diets of animal fats so they could profit from creating the replacement to animal fats * … * The same thing that was done with seed oils will be done with animal protein; they will turn alternative vegetable protein sources into large consumption commodities, such as pea protein, cricket, soy, scorpions, etc. + … * Testosterone levels in men are about 50% less in 2020 than they were in 2000

Read the full notes @ podcastnotes.org

Texas Slim is the Founder of 'The Beef Initiative" and "Food Intelligence"

In this conversation, we talk about everything that's wrong with our current food supply today. Some of these topics include seed oils, the beef supply system, why market access has become so difficult, declining testosterone levels, the food being served to our children in school, obesity, fake meat propaganda, and how the decline in food quality matches up with the decline in U.S. Dollar over the past generation. This is a must listen if you want to get informed about providing you and your family with the proper food supply needed for a healthy life.

=======================

Valour (formerly DeFi Technologies) represents what’s next in the digital economy -- providing simplified, trusted access to crypto, decentralized finance and Web 3.0 investment opportunities. Institutions and investors can gain diversified, secure, compliant, and easily tradable access to a diversified set of industry-leading equity products and protocols, through a single stock purchase on a regulated exchange. Currently listed on U.S. (OTC: DEFTF) and Canadian (NEO:DEFI) exchanges.

For more information or to subscribe to receive company updates and financial information, visit our website at valour.com

=======================

FTX.US is the safe, regulated way to buy and sell Bitcoin and other digital assets. Trade crypto with up to 85% lower fees than top competitors. There are no fixed minimum fees, no ACH transaction fees, and no withdrawal fees.\

Download the FTX App today and use referral code “Pomp” to earn free crypto on every trade over $10. The more you trade, the more you earn.

=======================

If you’re trying to grow and preserve your crypto-wealth, optimizing your taxes is just as lucrative as trying to find the next hidden gem.Alto IRA can help you invest in crypto in tax-advantaged ways to help you preserve your hard earned money. Alto CryptoIRA lets you invest in more than 200 different coins and tokens with all the same tax advantages of an IRA.They make it easy to fund your Alternative IRA or CryptoIRA via your 401(k) or IRA rollover or by contributing directly from your bank account.

So, ready to take your investments to the next level? Diversify like the pros and trade without tax headaches. Open an Alto CryptoIRA to invest in crypto tax-free. Just go to https://altoira.com/pomp

======================

Crypto wallets and browser extensions are outdated, limited in features, and don’t meet the needs of today’s Web3 users. Core, the free, non-custodial browser extension built by Ava Labs, is more than just a wallet. Core is packed with features that give Avalanche users a more seamless, and secure, Web3 experience.

Go to www.core.app to access the full power of Web3 on Avalanche!

=======================

The number one name in NFT domains and the world’s most powerful wallet are teaming up to bring something new to the crypto and Web3 world:

Either sign up for a free blockchain.wallet or visit Unstoppabledomains.com to buy your domain today.

==================

Bullish is a powerful new exchange for digital assets that offers deep liquidity, automated market making, and industry-leading security. Combining the innovations of DeFi with the regulated environment of traditional finance, Bullish empowers users to trade with certainty and earn passively at scale across variable market conditions, in an environment backed by multibillion-dollar liquidity contributions from the Bullish Treasury. Visit bullish.com/pomp today to learn more.

Note: Bullish is licensed by the Gibraltar Financial Services Commission. Virtual assets and related products are high risk. Consult your investment advisor and trade responsibly. Bullish is available in select locations only and not to U.S persons. Visit bullish.com/legal for important information and risk warnings.

=======================

View Details

Huberman Lab

Podcast Notes * Daily morning sunlight & sunset viewing * Tip: in the winter months, get 30 minutes of sunlight viewing while you have it * Daily non-sleep deep rest (such as yoga Nidra which puts you into a state of feeling, not planning) 10-30 minutes, usually in the afternoon or in the morning on days after poor sleep * Wake up groggy but sleeping plenty? Consider setting the alarm at the end of your ultradian cycle so you may get less sleep, but it will coincide better with natural rhythms

Read the full notes @ podcastnotes.org

Recently I had the pleasure of hosting two live events, one in Seattle, WA and one in Portland, OR. These events were part of a lecture series called The Brain Body Contract. My favorite part of each evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event in Seattle, WA.

Attend The Brain Body Contract Live Events

Los Angeles, CA: October 16, 2022

New York, NY: November 9, 2022

https://hubermanlab.com/tour

Presale password: huberman

Thank you to our sponsors

Momentous: https://www.livemomentous.com/huberman

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) The Brain Body Contract Q&A

(00:01:07) Momentous Supplements, InsideTracker

(00:01:35) Upcoming Live Events: Los Angeles & New York

(00:02:16) What Is Your Most-Used Protocol?

(00:04:12) Should You Vary Wake-Up Time Seasonally?

(00:06:05) Why Is My Drive Depleted Upon Waking-Up?

(00:08:42) What Are Your Favorite/Most Impactful Books?

(00:12:08) What Excites You About the Future of Mental Health Treatment?

(00:17:25) What Is the Biggest Area Tor Performance Enhancement?

(00:21:44) Can You Still Do a Kickflip?

(00:22:32) Tips on How to Improve Memory

(00:24:54) How Do You Manage Social Media Addiction?

(00:27:43) Were You Nervous Tonight/ How Did You Prepare?

(00:29:10) Is Learning from Failure Equal to Learning from Success?

(00:32:23) When Are You Going to Start Training Jiu-Jitsu?

(00:33:28) Discuss the Supplements You Take

(00:36:29) Advice or Protocols to Improve Learning & Retention

(00:38:42) What Exciting Research/Work are You Doing?

(00:40:22) How Does Dopamine Factor into Neuroplasticity?

(00:43:12) What Advice Do You Have for Future Scientists?

(00:46:47) Is Age 66 Too Old for Neuroplasticity & Learning?

(00:48:00) How Do You Read Research Papers?

(00:49:40) What is Your Favorite Condiment?

(00:50:10) Most Important Takeaway from Your ADHD Research?

(00:52:58) What Future Episodes Are in the Pipeline?

Title Card Photo Credit: Mike Blabac

Disclaimer

View Details

Huberman Lab

Podcast Notes * Only by clearly defining what you want in your last decade of life can you work backwards and put in place a plan to get there * Two vectors of longevity: (1) lifespan: literally whether you are alive and breathing; (2) healthspan: how many healthy years you live – biomarkers matter less, physical & performance tests matter more (DEXA scan, VO2, fat oxidation, emotional state, etc.) * ApoB is the single most important biomarker to measure – be proactive in obtaining this as early as possible! It’s uncommon in the U.S. though used in Europe & other places as part of regular health check * You should monitor weight but an annual DEXA scan is more valuable than tracking BMI * “There’s not one thing I’ll tell patients that is more important than exercising.” – Peter Attia * “Strength training is an essential part of our existence. It’s never to late to start but you should never stop.” – Peter Attia * Try the back casting thought experiment: In detail, what do you want the last 10 years of life to look like? Then you can plan and live accordingly. Until you do, everything is abstract. * Peter Attia on the Women’s Health Initiative that deterred the medical community from hormone replacement therapy for women: “It’s hands down the biggest screw up of the entire medical field in the last 25 years.” – Peter Attia * Philosophical differences in prevention – Medicine 2.0: we’ll treat you if it seems like disease is imminent in the next 5-10 years; Medicine 3.0: treat the causative agent now

Read the full notes @ podcastnotes.org

My guest this episode is Dr. Peter Attia, M.D., who trained at Stanford University School of Medicine, Johns Hopkins Hospital and the National Institutes of Health (NIH). Dr. Attia is host of The Drive podcast and is a world expert on behavioral approaches, nutritional interventions, supplementation and pharmacological techniques to improve lifespan, healthspan and athletic performance. We discuss how best to evaluate your health status using routine blood work, body scans and regular tests of physical strength and endurance. Dr. Attia explains what he uses with his patients to “back-cast” their health goals as a way to design their exercise and nutritional programs. We also discuss hormone modulation and replacement therapy for both men and women. We explain how cholesterol and related factors contribute to cardiovascular disease risk and how to monitor and mitigate that risk. Dr. Attia details various supplementation, nutrition, exercise and prescription approaches useful to people in every decade of life to improve vitality, reduce their risk of disease and increase the number of years sustaining peak cognitive and physical health.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

Thesis: https://takethesis.com/huberman

InsideTracker: https://insidetracker.com/huberman

Helix Sleep: https://helixsleep.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman

For the full show notes, visit hubermanlab.com

Timestamps

(00:00:00) Assessing Health Status & Improving Vitality

(00:02:51) Momentous Supplements

(00:03:46) Thesis, InsideTracker, Helix Sleep

(00:07:29) Lifespan: Bloodwork & Biomarkers Testing, The “4 Horseman of Disease”

(00:11:51) Healthspan: Functional Testing, Cognitive & Emotional States

(00:13:59) Blood Testing: Best Frequency

(00:16:01) DEXA Scan: Lean Mass & Fat, Bone Mineral Density & Osteoporosis

(00:22:33) Bone Mineral Density & Age-Related Decline, Strength Training, Corticosteroids

(00:29:24) Osteopenia & Osteoporosis Diagnosis, Strength Training

(00:31:03) AG1 (Athletic Greens)

(00:32:16) Back-casting: Defining Your “Marginal Decade”

(00:38:31) All-Cause Mortality: Smoking, Strength, VO2 max

(00:44:43) Attia’s Rule of Supplementation, “Centenarian Decathlete” Physical Goals

(00:49:24) Importance of Exercise, Brain Health, MET hours

(00:55:23) Nicotine & Cognitive Focus

(01:03:12) Menstruation, PMS & Menopause

(01:10:10) Hormone Replacement Therapy, Menopause & Breast Cancer Risk

(01:22:06) Estrogen, Progesterone & Testosterone Therapies in Women

(01:26:35) Hormone Replacement Therapy in Men, SHBG & Testosterone, Insulin

(01:37:23) Clomid, Pituitary, Testosterone & Cholesterol, Anastrozole, HCG

(01:47:46) Fadogia Agrestis, Supplements, Rapamycin

(01:52:06) Testosterone Replacement Therapy & Fertility

(01:59:26) Total Testosterone vs. Free Testosterone

(02:02:51) Cholesterol & Dietary Cholesterol, Saturated Fat, LDL & HDL, Apolipoprotein B

(02:17:42) Apolipoprotein B, Diet, Statins & Other Cholesterol Prescriptions

(02:25:15) Cardiovascular Disease, Age & Disease Risk

(02:28:53) Peptides, Stem Cells, BPC157, PRP (Platelet-Rich Plasma), Injury Rehabilitation

(02:37:40) Metabolomics & Exercise

(02:40:44) GLP-1 & Weight Loss

(02:47:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips

Title Card Photo Credit: Mike Blabac

Disclaimer

View Details

Huberman Lab

Podcast Notes Key Takeaways * Learning to engage muscles actively without a load will improve “muscularity” or muscle tone at rest * Train smarter: increase the intensity and reduce the time; workouts generally shouldn’t last more than an hour unless you are lifting heavy and rests are longer * If your goal is general health & fitness, split time 60% strength training (M/W/F) + 40% cardio/conditioning (Tu/Th) * Grip strength is tied to performance & recovery – if you have a decrease in 10% or more of grip strength, you should skip the gym that day * Choose the sleep position that is least abrasive to your body – sleep position affects movement while awake; you can sleep through uncomfortable positions, but the body will incur the strain and stress in wakefulness * Tip: try passive stretching before bed to lengthen muscles before entering a contracted state while sleeping (depending on position) * “Your body is very smart and it’s going to find compensations but that doesn’t mean the compensation isn’t going to leave you with a whole host of other issues.” – Jeff Cavaliere * Lose the nutrition dogma: if you try a nutrition approach that allows you to gain control of your nutrition and health forever, then do it! * Universal nutrition truth: we’d all be better off without the sugar * How to approach eating: largest portion = fibrous carbohydrates (e.g., broccoli, brussels sprouts, asparagus, etc.); second-largest portion = protein (e.g., clean sources – chicken, fish, meat, etc.); smallest portion = starchy carbohydrates (e.g., sweet potatoes, rice, etc.)

Read the full notes @ podcastnotes.org

My guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Jeff is a true expert on proper resistance and cardiovascular training, injury prevention and rehabilitation and has extensive knowledge on proper form, posture, nutrition and supplementation. We discuss how to best design and optimize a physical training program to achieve your specific goals. We also discuss how to build and leverage mental focus during workouts, when and how to stretch, pain management and enhancing workout recovery and sleep, and how to personalize your training and nutrition program over time. Jeff’s knowledge and science-based approach ought to benefit everyone in reaching their desired fitness, aesthetic and overall health goals.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

Eight Sleep: https://www.eightsleep.com/huberman

ROKA: https://www.roka.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman.

For the full show notes, visit hubermanlab.com.

Timestamps

(00:00:00) Jeff Cavaliere, Physical Training

(00:03:27) Momentous Supplements, AG1 (Athletic Greens), Eight Sleep, ROKA

(00:08:38) Tool: A Fitness Plan for General Health

(00:13:27) Tool: Optimizing Body Part Training Splits

(00:20:12) Two-a-Day Training

(00:22:33) Cardiovascular Conditioning, High-Intensity Interval Training (HIIT) & Skills

(00:28:24) Tool: Mind-Muscle Connection, The Cavaliere Cramp Contraction Test

(00:35:05) “Muscularity” & Resting Tone

(00:41:31) Tool: Muscle Recovery & Soreness, Grip Strength

(00:50:39) Sleep & Sleep Position

(00:57:24) Active (Dynamic) vs. Passive Stretching, Timing & Healing Muscle

(01:07:23) Tool: Jumping Rope

(01:12:56) Internal & External Rotation, Upright Row vs. High Pull

(01:24:27) Back Pain Relief & Medial Glutes, Body Pain & Origins

(01:37:39) Tool: Properly Holding Weights & Deepening Grip

(01:43:54) Tool: Physical Recovery, Heat & Cold Exposure

(01:47:19) Tool: Record Keeping for Training Performance & Rest Time

(01:51:47) Nutrition Principles & Consistency, Processed Foods & Sugar

(02:00:15) Tool: “Plate Eating”: Protein, Fibrous & Starchy Carbohydrates

(02:11:25) Training in Men vs. Women, Training for Kids & Adolescents

(02:18:05) Tool: Pre- and Post-Training Nutrition

(02:26:30) Intensity & Training Consistency

(02:29:53) AthleanX, Jesse Laico & Fitness Journeys

(02:38:27) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

View Details

Drive with Dr. Peter Attia

Podcast Notes Key Takeaways * “More than half of U.S. adults will be classified as actually having obesity at some point in their life if the current context is maintained. You see the same thing with type 2 diabetes.” – Dr. Stephan Guyenet * There is no demographic in the U.S. adults where we have not gotten much fatter over the last few decades – regardless of income, education, or geography – we’re getting fatter than we were * Obesity is highly heritable (about 75%) and preserved * Differences in body fatness between individuals are primarily determined by differences in how the brain is constructed and operates * Any time you eat something sweet, that food substance causes neuropod cells in the gut to send parallel signals to the brain which activates dopamine and tells us to seek out and eat more sweet foods * Dietary tribal ideology can hold you back from finding the right foods for your body * The distribution of fat in the body is more related to insulin signaling; the total amount of fat in the body is related to energy intake * The types of foods most addictive are generally a mix of carbohydrates and fat in optimal concentration which triggers dopamine and activates seeking behavior * When it comes to nutrition, author credentials are not indicative of the quality of information and publishers do not fact-check – be diligent and unbiased in your review or check out Red Pen Reviews (free to public)

Read the full notes @ podcastnotes.org

View the Show Notes Page for This Episode

Become a Member to Receive Exclusive Content

Sign Up to Receive Peter’s Weekly Newsletter

Stephan Guyenet is a neuroscientist focused on the neuroscience of obesity and energy homeostasis. He is the author of the book, The Hungry Brain and founder/director of Red Pen Reviews. In this episode, Stephan explains how obesity has changed phenotypically over the course of human history as well as what might explain the dramatic increase in prevalence of obesity in the last few decades. He talks in depth about the role of genetics, the brain, and hormones like leptin play in the regulation of fat mass. He dives deep into two common theories of obesity—the carbohydrate-insulin model and the energy balance model and provides his take on which theory has stronger evidence. Additionally, he provides insights on how we’re hard-wired to think about food and the consequences of modern foods designed for maximal pleasure. Finally, he goes through the factors that affect body weight, set points, and provides takeaways for people wanting to take advantage of what we know about the brain’s role in regulating our body weight.

We discuss:

• Stephan’s neuroscience background and his focus on the nuances of obesity [2:15];
• How obesity has changed for humans throughout history [8:00];
• The association between obesity and adverse health outcomes, the “obesity paradox,” and confounders when relating BMI to longevity [14:00];
• The sharp increase in obesity across demographics [23:30];
• The hypothalamus and its role in obesity [30:00];
• The role of the hormone leptin in obesity [40:00];
• The genetic component of obesity [46:30];
• Understanding the tendency of humans to store fat through an evolutionary lens [57:00];
• The hedonic aspect of food, and how the brain reacts to modern, highly-rewarding foods [1:03:30];
• How we are hard-wired to think about food [1:14:30];
• A review of the “Carnivore diet” [1:21:45];
• The energy balance model, carbohydrate-insulin model, and unifying the theories around adiposity [1:34:15];
• Body weight set points: a hypothetical comparison of two individuals [1:41:45];
• Takeaways for people who want to lose weight and keep it off [1:48:30];
• Evidence that favors the energy balance model of weight gain [1:56:00];
• The synergistic effect of fat and carbohydrates and observations that a low-fat diet or a low-carb diet can cause weight loss [2:04:30];
• Red Pen Reviews [2:11:00];
• More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

View Details

Huberman Lab

Podcast Notes Key Takeaways * Two main mechanisms of flexibility: (1) the first senses when stretch is too much and signals muscle contraction back into place; (2) the second senses excessive load and shut down the ability to contract muscles for safety * Without intervention, age-related declines in the range of motion (average of 1% per year) are inevitable unless you deliberately work on it * A consistent stretching practice can improve range of motion and offset the age-related decline * A dedicated range of motion practice increases flexibility and also improves posture, reduces pain, improves gait, etc. * Superset exercises of antagonistic muscle groups (e.g., push/pull) will offset muscle fatigue as compared to straight sets (completing all sets of push-ups before moving on to pull-ups) * All forms of stretching (dynamic, ballistic, static, PNF) will improve limb range of motion but static stretching post-training session or calisthenics gives the greatest gains * Stretching protocol: 2-4 sets of 30-second hold static stretches totaling 5 minutes, 5 days per week * Ballistic and dynamic stretches are useful for improving performance but won’t necessarily increase limb range of motion as much as static stretching

Read the full notes @ podcastnotes.org

In this episode, I explain the science behind limb range of motion and flexibility and how to increase them by using science-supported protocols. Flexibility is crucial for physical movements and can help prevent injuries, decrease inflammation, modulate physical and mental pain, impact exercise recovery speed and even potentially slow the progression of certain diseases. I explain the biology of flexibility, including the specific neural mechanisms that sense stretch and load (i.e., tension) on the muscles and limbs, as well as how specific brain regions like the insula combine those signals to ultimately control limb range of movement. I also provide science-based stretching and “micro-stretching” protocols that reliably improve limb flexibility with the minimum necessary time investment. I review all the details of those stretching protocols: how often to do them, for how long, their timing relative to other exercises, sets, the time between sets, measuring progress and more. All people, physically active or not, should benefit from the information and tools described in this episode.

Thank you to our sponsors

Thesis: https://takethesis.com/huberman

InsideTracker: https://insidetracker.com/huberman

Eight Sleep: https://www.eightsleep.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman.

For the full show notes, visit hubermanlab.com.

Timestamps

(00:00:00) Flexibility & Stretching

(00:02:57) Thesis, InsideTracker, Eight Sleep

(00:07:22) Innate Flexibility

(00:09:23) Movement: Nervous System, Connective Tissue & Muscle; Range of Motion

(00:17:51) Golgi Tendon Organs (GTOs) & Load Sensing Mechanisms

(00:20:20) Decreased Flexibility & Aging

(00:22:38) Insula, Body Discomfort & Choice

(00:30:02) von Economo Neurons, Parasympathetic Activation & Relaxation

(00:42:00) Muscle Anatomy & Cellular ‘Lengthening,’ Range of Motion

(00:47:16) Tool: Protocol - Antagonistic Muscles, Pushing vs. Pulling Exercises

(00:51:57) Types of Stretching: Dynamic, Ballistic, Static & PNF (Proprioceptive Neuromuscular Facilitation)

(00:59:36) Tool: Increasing Range of Motion, Static Stretching Protocol, Duration

(01:05:56) Tool: Static Stretching Protocol & Frequency

(01:13:55) Tool: Effective Stretching Protocol

(01:17:12) Tool: Warming Up & Stretching

(01:19:17) Limb Range of Motion & General Health Benefits

(01:25:30) PNF Stretching, Golgi Tendon Organs & Autogenic Inhibition

(01:31:23) Tool: Anderson Protocol & End Range of Motion, Feeling the Stretch

(01:32:50) Tool: Effectiveness, Low Intensity Stretching, “Micro-Stretching”

(01:41:33) Tool: Should you Stretch Before or After Other Exercises?

(01:45:41) Stretching, Relaxation, Inflammation & Disease

(01:51:37) Insula & Discomfort, Pain Tolerance & Yoga

(02:00:36) Tools: Summary of Stretching Protocols

(02:03:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

View Details

Huberman Lab

Podcast Notes Key Takeaways * The opportunity for movement comes from deep within our bodies, we’re always in an anticipatory state of movement * Don’t overthink and overly constrain movement – approach movement practice with play and exploration * Much value of movement practice is interaction with someone else: don’t forget to incorporate touch & remove certain reactivity by exploring closer proximity * Gathering around movement is culturally traditional, strengthens bonds, and builds community (today’s modern equivalent is a gym buddy or yoga friend) – try communicating with a loved one through movement instead of eating and drinking * Dynamic nature of movement & evolution: we go from unskilled to skilled to mastery to virtuosity (true freedom, inviting variability and chance back in to try new things) * Visualization may not be helpful unless you’ve developed tangible experience reinforced by feedback * Bins of perspective are helpful in analyzing movement practice – are you moving towards or away from the following: (1) contraction/relaxation; (2) martial; (3) environment; (4) somatic/internal practice; (5) object manipulatory * Bins of perspective are helpful in analyzing movement practice – are you moving towards or away from the following: (1) contraction/relaxation; (2) martial; (3) environment; (4) somatic/internal practice; (5) object manipulatory * Consider infusing more movement in your current exercises – for example, step and bicep curl instead of standing still

Read the full notes @ podcastnotes.org

My guest is Ido Portal, the world’s foremost expert on human movement. Ido has spent a lifetime studying, combining and evolving elements from an enormous range of martial arts, dance genres, athletic endeavors, and science, to develop a unified theory and practice of movement called “The Ido Portal Method.” Here we discuss all things movement, including the role of the nervous system, reflexive versus deliberate movement patterns, and the link between emotions and awareness in movement. We also discuss learning and neuroplasticity, the mind-body connection and how movement itself can be leveraged toward expanding other types of skills- cognitive, creative and otherwise. As one of the most sought out teachers of movement alive today, the knowledge Ido shares in this conversation can benefit everyone—children, adults, athletes, dancers, clinicians and trainers and the everyday person.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

ROKA: https://www.roka.com - code "huberman"

Helix Sleep: https://helixsleep.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman.

For the full show notes, visit hubermanlab.com.

Timestamps

(00:00:00) Ido Portal, Movement & Movement Practice

(00:03:30) AG1 (Athletic Greens), ROKA, Helix Sleep

(00:07:49) What is Movement?

(00:10:56) Movement & the Body-Mind Connection

(00:14:47) Entry Points to Movement

(00:18:08) Early Education in Movement: Awareness, Play & Examination

(00:21:19) Stillness, Movement & the Environment, Playfulness

(00:31:34) Unique Postures, Types of Movement, Contents vs. Containers

(00:40:50) Discomfort: Marker of Movement, Failures & Learning

(00:47:05) Movement Diversity, Squat Challenge, Injury, Movement Evolution

(00:56:36) Animal & Human Movements, Gain & Change

(01:02:04) Core Movement, Emotion & Memory, Spinal Waves, Evolution

(01:12:39) Song, Dance & Complex Language, Movement as Language, Consilience

(01:21:39) Movement Culture, Community, Collective Knowledge, Wild & Wise

(01:26:36) Potential for Movement, “Humming”

(01:32:18) Instructiveness vs Permissiveness, Degrees of Freedom

(01:35:50) Variety, Diversity & Virtuosity

(01:38:06) Vision & Movement, Focus & Awareness, Panoramic Awareness

(01:48:28) Hearing & Movement

(01:52:43) Walking Gaits

(01:56:55) Playful Variability & Evolution, Improvisation & Openness

(02:03:05) Reactivity & Personal Space, Touch & Proximity to Others, Play & Discomfort

(02:18:13) Visualization & Experience, Feedback

(02:20:14) Linear Movement & Movement Investigation, Examination

(02:31:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

View Details

Mi-Fit Podcast ✓

Claim

Podcast Notes Key Takeaways * Backwards walking and backwards sled drags are key to building more resilient knees + Less risk and more accessible: With squats or other compact lifts, you must move the weight or the weight moves you. With the sled, you just move the weight or you don’t. + Benefits: Every time you’re slowly building up strength and circulation. Tendons and ligaments take much longer to see positive change. * Without motion and compression, your joints won’t get all the nutrients they need + Otherwise, your body assumes your joints don’t need them + Pain is an opportunity to get better. Identify it and act. Avoiding it will only make it worse. * Exercise and Physical Therapy don’t have to be two separate things + Continue reading for more about the “Knees Over Toes Guy” routine

Read the full notes @ podcastnotes.org

This week on The MiFit Podcast I am live with Ben Patrick otherwise known as @kneesovertoesguy. Ben is the founder of Athletic Truth Group (ATG) where his mission is to help people do what they love, without pain, and then become a world class athlete. Ben has trained over 1,000 athletes in 50 countries around the world and has worked with countless NBA players, NFL players, and Olympic Champions along the way. Ben’s training methods starting with training himself through debilitating knee pain as a high school basketball player and he has now re-shaped the way the fitness industry looks at training athletes.

Topics

-How Ben became the Knees Over Toes Guy

-Why backwards walking is the foundation to optimal knee health

-How Knees Over Toes impacts all of your joints, not just knees

-Top 3 exercises to improve your vertical

-Understanding the benefit of sled work

-Using KOT to achieve deeper ranges of motion

-Pain is an opportunity

If you enjoyed this show be sure to leave a rating and review as that helps the show grow tremendously. Thank you everybody for your continued support. Enjoy the show!

View Details

MInd Pump

Podcast Notes Key Takeaways * TheZ Press is the best shoulder exercise you can do + Muscles are weakest at their end range, the Z Press attacks those areas and will help you unlock new gains from traditional exercises * Tips for cutting: + Instead of more weight, change up your reps + Perfect your form and tempo + Totally change up your program when you switch from bulking to cutting – this creates new stimuli and your psyche will be more in check * How to target lacking lower muscle groups: + Focus on mobility + Start every workout with legs– try isolation exercises before your compound lifts * Back pain can come from a variety of sources: ankle mobility, foot stability, hip strength, core weakness, or upper back instability + The Maps Prime program helps pinpoint your pain source and how to improve * Continue reading for more in-depth analysis of each of these tips and other interesting topics

Read the full notes @ podcastnotes.org

In this episode of Quah (Q & A), Sal, Adam & Justin coach three Pump Heads via Zoom.

• Mind Pump Fit Tip: One of the BEST exercises for full, round delts is the Z-Press! (2:29)
• Mind Pump’s breakfast staples. (11:24)
• Caffeine is a gnarly drug! (17:32)
• Mind Pump Investments: The tumbling Stock Market and Coinbase plummeting. (21:00)
• The tragedy surrounding the baby formula shortage. (23:04)
• If you lead a healthy life, it’s less expensive. (26:24)
• AirPods are a hell of a product! (27:58)
• A new study reveals why teenagers tune out their parents’ voices. (31:18)
• Subscribe to Mind Pump Clips on YouTube! (35:34)
• Nike blasts StockX for selling counterfeit shoes. (36:35)
• How your bowel movements tell the story of your health. (39:20)
• The many benefits of alpha-lipoic acid on your body's cells. (44:39)

• ListenerLive question #1 - Should I be aiming for progressive overload while I’m in a calorie deficit? (49:19)

• ListenerLive question #2 - Do you have any advice on how to get my leg strength and mass to catch up to my upper body? (1:00:11)

• ListenerLive question #3 - Where should I start in fixing my squat so I'm pain-free? (1:13:05)

Related Links/Products Mentioned

• Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com
• Visit Magic Spoon for an exclusive offer for Mind Pump listeners!
• Visit LivON Labs for an exclusive offer for Mind Pump listeners!
• May Promotion: MAPS Starter Bundle and MAPS Spilt 50% off! Promo code MAYSPECIAL at checkout
• Z Press to take Your Shoulder Development to the Next Level – Mind Pump TV
• Coinbase reels as cryptocurrency prices slump
• Why baby formula is in short supply — and who is most at risk
• Consumer debt totals $15.6 trillion in 2021, a record-breaking increase
• AirPods is a hell of a product… wonder what the earnings/margins would look like!
• New Study Reveals The Reason Teens Seem to Tune Out Their Mom's Voice
• Mind Pump Clips - YouTube
• Nike Blasts StockX for Selling Counterfeit Shoes | HYPEBEAST
• ‘Smart toilet’ monitors for signs of disease
• This Smart Toilet Can Read Your Anus Like a Fingerprint
• Visit ZBiotics for an exclusive offer for Mind Pump listeners!
• Mind Pump #1630: Ten Ways To Break Through A Plateau
• MAPS Symmetry
• MAPS Fitness Anabolic
• Mind Pump #1745: How To Pack On Muscle To Your Lagging/Stubborn Body Parts
• Mind Pump #1337: Five Reasons Why Your Legs Won’t Grow
• MAPS Aesthetic
• The Only Way You Should Be Doing Bulgarian Split Squats! (BUTT GROWTH) - Mind Pump TV
• How To Do The Sled Push The RIGHT Way! (AVOID MISTAKES!) - Mind Pump TV
• MAPS Powerlift
• MAPS Fitness Performance
• Fix Your Back Pain – Mind Pump Blog
• Prime Bundle | MAPS Fitness Products
• MAPS Prime Webinar
• MAPS Prime Pro Webinar
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

Featured Guest/People Mentioned

• Christopher M. Naghibi (@chrisnaghibi) Instagram
• Jason Calacanis (@JasonCalacanis) Twitter
• Dr. Stephen Cabral (@stephencabral) Instagram
• Bret Contreras PhD (@bretcontreras1) Instagram

View Details

MInd Pump

Podcast Notes Key Takeaways * Always eat your proteins first + You will naturally eat fewer calories; protein is the most satiating macronutrient * What to do when a muscle group is lagging: + Don’t add more sets to your routine; instead, redistribute your sets to accommodate + Bring the muscle group to the front of your workout—you get the most muscle gain out of the workouts you do first * “The worst myths in the health and fitness space have some truth in them”– Mind Pump + Muscle Confusion: a delicate balance between trying to master a lift and creating enough variation to avoid plateauing * Failure training provides short term results that fade quickly + “For the average lifter, avoiding it is probably a good idea” – Mind Pump + The body tax and risk for injury simply aren’t worth the benefits

Read the full notes @ podcastnotes.org

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about growing stubborn biceps, whether changing phases is effective because of “muscle confusion,” if it is ok to train to failure if only focusing on a muscle group once a week, and whether bodybuilding is healthy.

• Mind Pump Fit Tip: Here’s a simple tip that will get you leaner and healthier. EAT PROTEIN FIRST! (2:29)
• Crypto ads are EVERYWHERE! (9:18)
• People are the currency. (13:21)
• Why the Supreme Court leak is very scary. (17:28)
• Should there be warning labels on sugary drinks? (23:44)
• Caldera Labs is clinically proven to work on ALL skin types! (31:51)
• Dad life updates with Adam, Justin, and Sal. (38:26)
• Vuori is your Mother’s Day one-stop shop. (41:42)
• Will movie theaters ever go away? (45:54)

• Quah question #1 - Incredibly stubborn bicep and tricep growth despite all other muscle groups improving. Should I target volume or intensity, and are giant sets counterproductive or overworking? (58:42)

• Quah question #2 - Does the effectiveness of changing phases for hypotrophy say anything about the truth behind “muscle confusion?” (1:07:10)

• Quah question #3 - Is it ok to train to failure if I’m only focusing on a muscle group once a week? (1:15:08)

• Quah question #4 - Is bodybuilding healthy? (1:21:10)

Related Links/Products Mentioned

• Visit Caldera Lab for an exclusive offer for Mind Pump listeners! Code MINDPUMP at checkout
• Visit Vuori Clothing for an exclusive offer for Mind Pump listeners!
• May Promotion: MAPS Starter Bundle and MAPS Spilt 50% off! Promo code MAYSPECIAL at checkout
• Visit NutriSense for the exclusive offer for Mind Pump listeners! Promo code “MINDPUMP” at checkout
• Why do we Need Protein? - Mind Pump Blog
• Crypto Advertisements Are Everywhere: The Consumer Isn't A Moron
• Warren Buffet Just Took Another Shot at Bitcoin. What Does He Know That You Don't?
• Researchers find Amazon uses Alexa voice data to target you with ads
• YouTube Algorithms Don't Turn Unsuspecting Masses Into Extremists, New Study Suggests
• Supreme Court says leaked abortion draft is authentic; Roberts orders investigation into leak
• Warning Labels on Sugary Drinks: Do They Work?
• Visit Oli Pop for an exclusive offer for Mind Pump listeners! Promo code MINDPUMP at checkout for 15% off your first order
• Caldera Lab clinical trial
• Preference for watching a movie for the first time at a theater instead of via a streaming service in the United States from November 2018 to June 2020
• Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! Promo code MINDPUMP10 at checkout
• Mind Pump #1417: How To Get Stubborn Arms To Grow
• Mind Pump #1745: How To Pack On Muscle To Your Lagging/Stubborn Body Parts
• How Phasing Your Workouts Leads to Consistent Plateau Free Workouts – Mind Pump Blog
• 3 Tips for Better Muscle Growth – Mind Pump Blog
• Mind Pump #1542: How Bodybuilders Ruined Weight Lifting For Everyone
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

People Mentioned

• Jeremy L. Buendia (@jeremy_buendia) Instagram
• Chris Bumstead (@cbum) Instagram

View Details

Drive with Dr. Peter Attia

Podcast Notes Key Takeaways * Spend as much time as possible working on dynamic stability, static stability, strength training * Training “zones” are really a function of the underlying system you are referring to whether it’s heart rate based or power based * Most people spend too much time in zone 5 and not enough in zone 2 * The limits of human performance for truly going “all out” is about 10 seconds – look at the difference between Olympians in the 100m versus 200m * Training for longevity: work backwards from 100 years old and think about what you physically have to do to be happy with your life (e.g., play with grandkids, get up from the floor, garden, bike ride, etc.) * There is an increase in mortality with reduction in grip strength and loss of quad muscle * Life generally takes place in zone 2 and zone 5 so this is what we want to train * “Stability is the cornerstone upon which you do everything” – Dr. Peter Attia * Peter’s current exercise routine: M-W-F lift (split upper and lower body); Tu-Th-Sat zone 2 cardio; Sun zone 2 cardio then zone 5 cardio

Read the full notes @ podcastnotes.org

View the Show Notes Page for This Episode

Become a Member to Receive Exclusive Content

Sign Up to Receive Peter’s Weekly Newsletter

In this special episode of The Drive, we have pulled together a variety of clips from previous podcasts about exercise to help listeners understand this topic more deeply, as well as to identify previous episodes which may be of interest. In this episode, Peter discusses his framework for exercise, what he’s really optimizing for, and how to train today to be prepared for a good life at age 100. He describes the importance of strength and stability, and why deadlifting is an important tool to consider for longevity. Additionally, he details why training in zone 2 and zone 5 is important, gives a primer on VO2 max, and describes the most effective ways to engage in those types of exercise. Finally, Peter reveals his current exercise routine.

We discuss:

• What is Peter optimizing for with his exercise? [3:00];
• Preparing for a good life at age 100: Training for the “Centenarian Olympics” [6:00];
• The importance of preserving strength and muscle mass as we age [21:45];
• The value of deadlifts for stability and longevity when done properly [27:30];
• The importance of zone 2 aerobic training [35:45];
• The most effective ways to engage in zone 2 exercise [40:00];
• Zone 5 training and VO2 max [44:15];
• A primer on VO2 max [52:00];
• Stability—the cornerstone upon which all exercise and movement relies [1:03:00];
• Peter’s current exercise routine [1:07:45];
• More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

View Details

Drive with Dr. Peter Attia

Podcast Notes Key Takeaways * Big reasons weight loss efforts might be failing: (1) Your wearable is probably not accurately tracking the actual calories burned during exercise; (2) People notoriously underreport energy/calorie intake (not intentionally, we often skip the handful of nuts or berries, but it all adds up); (3) Food labels are allowed up to 20% error * A calorie is a calorie, it’s a scientific measure of energy – but all sources of calories are not created equal * Peter’s rule of thumb: never do two bad things back to back – if you miss exercise today, be sure to exercise tomorrow; if you eat a cheat meal, make your next meal better * If you want to lose weight specifically, you will need to do some form of restriction on time or calories – could be calories, fat, carb, unprocessed food, fasting, etc. * The best diet is the one you can stick to! A lot of weight loss is really reprogramming habits and behaviors, more than any specific dietary dogma * You need to exercise! If you are focusing on cutting carbs and food restrictions, you are stepping over dollars to pick up pennies * Protein and calories are the most important things to consider in your diet – how you distribute carbohydrates and fat should be based on what you can adhere to and tolerate * Work your muscles to the full range of motion to maximize hypertrophy * Training frequency is more of a tool to distribute volume than it is a hypertrophy stimulus * Supplementing for hypertrophy training: whey, creatine monohydrate, maybe citrulline – you can skip BCAAs as long as you’re getting high-quality protein in your diet * Protein powder red flags: (1) Stay away from companies pitching “proprietary blends”; (2) Make sure brand isn’t nitrogen spiking (don’t want glycine on the label); (3) Watch out for unrealistic claims or “most anabolic” type marketing

Read the full notes @ podcastnotes.org

View the Show Notes Page for This Episode

Become a Member to Receive Exclusive Content

Sign Up to Receive Peter’s Weekly Newsletter

Layne Norton holds a Ph.D. in nutritional sciences and is a physique coach, natural bodybuilder, and previous guest on The Drive. In the first half of this episode, Layne dives deep into the topic of energy balance, including the role that macronutrients and calories play in weight loss. He describes how many people struggle with tracking food and calories on their own across a variety of diets and how all of this can impact nutritional habits and behaviors. In the second half of the episode, Layne discusses the importance of protein and weightlifting for improving one’s body composition and increasing muscle mass. He explains how he would prescribe different training and nutrition programs for two hypothetical clients—a 50-year-old female who is entering menopause and wants to improve her health, and a 40-to-50-year-old male who wants to maximize muscle mass. Additionally, Layne discusses a number of supplements that could potentially benefit a training program including whey protein, branch chain amino acids, creatine, nitric oxide boosters, and more.

We discuss:

• Defining energy balance and the role of calories [2:30];
• Defining a calorie, whether they are all created equal, and how much energy you can extract from the food you eat [8:00];
• Factors influencing total daily energy expenditure [12:15]:
• The challenge of tracking energy expenditure accurately, and the thermic effect of different macronutrients [23:30];
• Challenges of sustained weight loss: metabolic adaptation, set points, and more [34:45];
• Weight loss strategies: tracking calories, cheat meals, snacks, fasting, exercise, and more [40:45];
• Sitting in discomfort, focusing on habits, and other lessons Layne learned as a natural bodybuilder [52:15];
• Commonalities in people who maintain long-term weight-loss [1:01:15];
• Does a ketogenic diet result in greater energy expenditure? [1:03:15];
• The metabolic benefits of exercise, muscle mass, and protein intake [1:15:00];
• The impact of lean muscle and strength on lifespan and healthspan [1:20:00];
• Hypothetical case study #1: Training program for 50-year-old female [1:27:45];
• Muscle protein synthesis in a trained athlete vs. untrained individual following a resistance training program [1:31:30];
• Protein and amino acids needed to build and maintain muscle mass [1:37:15];
• Nutrition plan for the hypothetical 50-year-old woman starting to build lean muscle [1:42:45];
• Dispelling myths that excess protein intake increases cancer risk through elevations in mTOR and IGF [1:55:30];
• Hypothetical case study #2: Training program for a 50-year-old, trained male wanting to increase muscle mass [2:04:00];
• Maximizing hypertrophy while minimizing fatigue—is it necessary to train to muscular failure? [2:11:30];
• Ideal sets and reps for the hypothetical 50-year-old male interested in hypertrophy [2:16:15];
• Maximizing hypertrophy by working a muscle at a long muscle length [2:22:15];
• Recommended lower body exercise routines and tips about training frequency [2:24:00];
• Nutrition plan for the hypothetical 50-year old male wanting to add muscle [2:29:00];
• Cycling weight gain and weight loss when building lean muscle mass, and expectations for progress over time [2:33:30];
• Supplements to aid in hypertrophy training [2:38:30];
• More.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

View Details

Modern Wisdom

Podcast Notes Key Takeaways * “I deliver an incredible workout that also happens to be rehabbing your body…physical therapy and exercise don’t have to be two different things.”– Ben Patrick * Removing pressure from your knee is actually a counterintuitive action + You’re communicating to your body that you don’t need that area to be robust with circulation and strength * Improving your mobility allows you to access new muscle tissue that you couldn’t hit before + Be willing to go backward before you go forwards + ATG (ass to grass) split squat is Ben’s favorite mobility exercise + Full range of motion exercises improve flexibility and strength * You have to be just as strong moving in reverse as you are going forward + “Get stronger in reverse of what hurts” – Ben Patrick * It’s really hard to be the person in the gym not doing the status quo exercise routine + But doing so is not only physically rewarding but also mentally. You’re building the resiliency to do what’s best for you. * Continue reading for Ben’s essential knee exercises

Read the full notes @ podcastnotes.org

Ben Patrick (Knees Over Toes Guy) is an athletic coach and an author.

Keeping our bodies bulletproof is something everyone wants as they age. Bad knees, backs and shoulders not only stop you from doing the things you want in sport, but then begin to suck the enjoyment out of your life too. Ben has some solutions.

Expect to learn the 3 most important exercises to maximise your body's robustness, what Ben's biggest takeaways have been from Andrew Huberman, the relationship between flexibility and strength, how to make your shoulders more mobile and less painful, the optimal training frequency to see results and much more...

Sponsors:

Join the Modern Wisdom Community to connect with me & other listeners - https://modernwisdom.locals.com/

Get a Free Sample Pack of all LMNT Flavours at https://www.drinklmnt.com/modernwisdom (discount automatically applied)

Get 20% discount on the highest quality CBD Products from Pure Sport at https://bit.ly/cbdwisdom (use code: MW20)

Get 15% discount on Craftd London’s jewellery at https://bit.ly/cdwisdom (use code MW15)

Extra Stuff:

Check out Ben's website - https://www.atgonlinecoaching.com

Buy Ben's book - https://amzn.to/37M5USu

Get my free Reading List of 100 books to read before you die → https://chriswillx.com/books/

To support me on Patreon (thank you): https://www.patreon.com/modernwisdom

-

Get in touch.

Instagram: https://www.instagram.com/chriswillx

Twitter: https://www.twitter.com/chriswillx

YouTube: https://www.youtube.com/modernwisdompodcast

Email: https://chriswillx.com/contact/

View Details

Drive with Dr. Peter Attia

Podcast Notes Key Takeaways * Fat oxidation, carbohydrates, and lactate are connected – lactate is the byproduct of glucose utilization * The capacity to transport lactate through high-intensity exercise is trainable * Well-trained & elite athletes have an amazing ability to oxidize lactate in mitochondria – but everyone gets to a point where the effort can’t be sustained, the difference is how long it takes you to get there * People with metabolic syndrome who are characterized by having poor mitochondrial function cannot do an exercise oxidized with lactate because they produce lactate but can’t oxidize the lactate (their slow-twitch muscles don’t have mitochondria to use fat so rely on glucose) * A reasonable measure of how zone 2 should feel: you can carry out a full conversation, maybe not as comfortably as if you weren’t exercising, but still without much strain – the other person will know you’re exercising but you are understandable * Zone 2 is necessary for mitochondrial health, high intensity is necessary for glycolytic efficiency (which you can improve in just a matter of months if consistent) * Ideal training protocol: 4 days of zone 2 training lasting 60-90 minutes + 1 day of anaerobic/high-intensity effort * High-intensity suggestion: keep it simple – 4 minutes high effort, near heart rate max + 4 minutes of recovery x 4-5 cycles * PSA: to be considered a zone 2 workout, you need to spend the entire duration in zone 2 for the benefit – not just an average of zone 2 oscillating faster and slower periods

Read the full notes @ podcastnotes.org

View the Show Notes Page for This Episode

Become a Member to Receive Exclusive Content

Episode Description:

Iñigo San-Millán is an internationally renowned applied physiologist and a previous guest on The Drive. His research and clinical work focuses on exercise-related metabolism, metabolic health, diabetes, cancer metabolism, nutrition, sports performance, and critical care. In this episode, Iñigo describes how his work with Tour de France winner Tadej Pogačar has provided insights into the amazing potential of elite athletes from a performance and metabolic perspective. He speaks specifically about lactate levels, fat oxidation, how carbohydrates in food can affect our lactate and how equal lactate outputs between an athlete and a metabolically unhealthy individual can mean different things. Next, he discusses how Zone 2 training boosts mitochondrial function and impacts longevity. He explains the different metrics for assessing one’s Zone 2 threshold and describes the optimal dose, frequency, duration, and type of exercise for Zone 2. Additionally, he offers his thoughts on how to incorporate high intensity training (Zone 5) to optimize health, as well as the potential of metformin and NAD to boost mitochondrial health. Finally, he discusses insights he’s gathered from studying the mitochondria of long COVID patients in the ICU.

We discuss:

• The amazing potential of cyclist Tadej Pogačar [3:00];
• Metrics for assessing athletic performance in cyclists and how that impacts race strategy [8:30];
• The impact of performance-enhancing drugs and the potential for transparency into athletes’ data during competition [17:00];
• Tadej Pogačar’s race strategy and mindset at the Tour de France [24:00];
• Defining Zone 2, fat oxidation, and how they are measured [26:45];
• Using fat and carbohydrate utilization to calculate mitochondrial function and metabolic flexibility [35:45];
• Lactate levels and fat oxidation as it relates to Zone 2 exercise [40:00];
• How moderately active individuals should train to improve metabolic function and maximize mitochondrial performance [51:45];
• Bioenergetics of the cell and what is different in elite athletes [57:30];
• How the level of carbohydrate in the diet affects fuel utilization and power output during exercise [1:08:30];
• Glutamine as a source for making glycogen—insights from studying the altered metabolism of ICU patients [1:15:00];
• How exercise mobilizes glucose transporters—an important factor in diabetic patients [1:21:00];
• Metrics for finding Zone 2 threshold—lactate, heart rate, and more [1:25:00];
• Optimal Zone 2 training: dose, frequency, duration, and type of exercise [1:41:15];
• How to incorporate high intensity training (Zone 5) to increase VO2 max and optimize fitness [1:51:15];
• Compounding benefits of Zone 2 exercise and how we can improve metabolic health into old age [2:01:45];
• The effects of metformin, NAD, and supplements on mitochondrial function [2:05:15];
• The role of lactate and exercise in cancer [2:13:30];
• How assessing metabolic parameters in long COVID patients provides insights into this disease [2:19:00];
• The advantages of using cellular surrogates of metabolism instead of VO2 max for prescribing exercise [2:25:45];
• Metabolomics reveals how cellular metabolism is altered in sedentary individuals [2:33:45];
• Cellular changes in the metabolism of people with diabetes and metabolic syndrome [2:39:15]; and
• More.

Sign Up to Receive Peter’s Weekly Newsletter

Connect With Peter on Twitter, Instagram, Facebook and YouTube

View Details

Huberman Lab

Podcast Notes Key Takeaways * Training frequency is important for every adaptation you are seeking * In general: strive to work all joints through all ranges of motions throughout the week * The different methods of exercise aren’t about what’s good or bad or right or wrong, but what adaptation do you want? * Hypertrophy training & anaerobic training give you the most physiological adaptations across the most categories * The driver of strength is intensity but the driver of hypertrophy is volume * Soreness is not a barometer of an effective or good workout! You want to feel the muscle group worked but should hover around a soreness of 3 out of 10 * Intentionality in exercise matters: are you doing enough to check the box or are you focusing on contracting your muscle groups? * You’re better off cutting your workout short and hitting a focused 30 minutes than going through the motions for 60 minutes * Breathing properly during & after exercise is critical for telling your body you’re safe: (1) maintain a breath-hold during the lowering/eccentric most dangerous part of the movement & exhale on the concentric portion; (2) try physiologic sigh for 2-5 minutes post-workout and/or between strenuous bouts (double inhale through the nose followed by long exhale through mouth) * The interference effect has recently been debated but overblown – zone 2 cardio in and of itself will not blunt strength or hypertrophy – what matters more is your calorie supply and the type of cardio you’re doing; running (constant eccentric pounding) will have a greater consequence than bike riding * The interference effect is not something most of us need to worry about when comparing the benefit of well-roundedness for overall physiologic health * Sample weekly schedule for endurance: do something once a week that gets you to max heart rate (roughly 220-age) x 4-8 bouts; 150-180 minutes zone 2 training; strength & hypertrophy training supplement * Training protocols should be based on your points of failure – where are you weak and need work? * Speed, power, strength training tips: pick 3-5 exercises, 3-5 reps, 3-5 sets, take 3-5 minutes rest between, train 3-5 days per week – (85% 1RM for strength; 40-70% 1RM for power) * Hypertrophy target: a minimum of 10 working sets, per muscle group, per week, 5-30 reps per set * Endurance training isn’t just about how long you can work, it’s about maintaining joint integrity and allowing muscles to not fatigue when you need them to engage heavy or fast (even standing up) * “You did not get hurt deadlifting because deadlifts are dangerous. You only get hurt deadlifting because you either got in a bad position – you got in a bad position because you either started in a bad position or you ended up in a bad position. You did too much volume, too much intensity, or too much complexity.” – Dr. Andy Galpin * Foundation for proper fluid intake per day = bodyweight/2 (in ounces) * Galpin equation for fluid replenishment during exercise or demanding activity: start exercise hydrated with electrolytes (not just water) then every 15 minutes consume (in ounces) your body weight (in pounds) / 30 * Be judicious in determining whether you’re pushing yourself for adaptation (i.e., pushing stress and not worried about recovery) – or optimization which is the opposite and requires balance

Read the full notes @ podcastnotes.org

My guest is Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy and endurance performance. We discuss fundamental principles of strength and hypertrophy training and building endurance, the mechanisms underlying them and we review specific protocols to optimize training and recovery. We also discuss hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth and/or endurance.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

Thesis: https://takethesis.com/huberman

InsideTracker: https://insidetracker.com/huberman

See Andrew Huberman Live: The Brain Body Contract

Tuesday, May 17th: Seattle, WA

Wednesday, May 18th: Portland, OR

https://hubermanlab.com/tour

Our Patreon page

https://www.patreon.com/andrewhuberman

Supplements from Thorne

https://www.thorne.com/u/huberman

Huberman Lab Social & Website

Instagram

Twitter

Facebook

TikTok

Website

Newsletter

Dr. Andy Galpin Links

Twitter

Instagram

Website

Published Work

Absolute Rest

For the full show notes, visit hubermanlab.com.

Timestamps

(00:00:00) Dr. Andy Galpin, Strength & Endurance Training

(00:03:08) The Brain-Body Contract

(00:03:55) AG1 (Athletic Greens), Thesis, InsideTracker

(00:08:20) Adaptations of Exercise, Progressive Overload

(00:14:40) Modifiable Variables, One-Rep Max, Muscle Soreness

(00:27:30) Modifiable Variables of Strength Training, Supersets

(00:43:50) How to Select Training Frequency: Strength vs. Hypertrophy

(00:58:45) Hypertrophy Training, Repetition Ranges, Blood Flow Restriction

(01:08:50) Tools: Protocols for Strength Training, the 3 by 5 Concept

(01:10:48) Mind-Muscle Connection

(01:16:16) Mental Awareness

(01:27:57) Breathing Tools for Resistance Training & Post-Training

(01:37:25) Endurance Training & Combining with Strength

(01:51:20) Tools: Protocols for Endurance Training

(02:08:15) Muscular Endurance, Fast vs. Slow Twitch Muscle

(02:16:35) Hydration & the Galpin Equation, Sodium, Fasting

(02:35:57) Cold Exposure & Training

(02:43:15) Heat Exposure & Training

(02:53:47) Recovery

(03:04:02) Tool: Sodium Bicarbonate

(03:17:26) Tool: Creatine Monohydrate

(03:20:08) Absolute Rest

(03:29:08) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter

Title Card Photo Credit: Mike Blabac

Disclaimer

View Details

Knowledge Project

Podcast Notes Key Takeaways * Don’t force sleep, it’s dangerous to stay awake in bed for long periods of time + “You’d never sit at the dinner table waiting to get hungry, so why would you lie in bed waiting to get sleepy?” – Matthew Walker + Pavlov’s Classical Conditioning: your brain will begin to bond a negative association with your bed and being awake + Target a sleep efficiency of 85%-90% (time spent in bed asleep) * The harder you try to sleep, the harder it becomes + Don’t count sheep, take yourself on a long mental journey. Take your mind off of itself. * “The snooze button is the perennial expression of the human frustration of chronic lingering sleep debt”– Matthew Walker + Experiment: If you regularly set an alarm clock, would you wake up at that same relative time without the alarm clock? + If no, you’re probably operating in a sleep deficit * Alcohol and Caffeine before bed reduce your body’s ability to benefit from sleep + Alcohol is the opposite of a sleep aid, it is a sedative and sedation is not sleep + Try to cut off caffeine consumption 10 hours before bed + Continue reading for specific biological responses * Matthew mentions some methods for combatting insomnia and sleeping better + Cognitive Behavioral Therapy for Insomnia (CBT-I) + Sleep Restriction and Behavioral Therapy for Insomnia + How to Determine Your Chronotype and Ideal Sleep Schedule

Read the full notes @ podcastnotes.org

Renowned sleep scientist Matthew Walker discusses everything you need to know about what a better night’s sleep can do for your life, and how to prioritize and perfect the way you sleep. Walker breaks down how to identify when you need more sleep, how to deal with insomnia, the best devices to track your sleep, and some unconventional sleep hygiene tips, including why it’s never a good idea to count sheep.
Walker is a Professor of Neuroscience and Psychology at the University of California-Berkeley, and is also the founder and director of the Center for Human Sleep Science. He has published over 100 scientific research studies on the impact of sleep on human brain function, and he is the author of the 2017 book, Why We Sleep: Unlocking the Power of Sleep and Dreams. -- Want even more? Members get early access, hand-edited transcripts, member-only episodes, and so much more. Learn more here: https://fs.blog/membership/

Every Sunday our Brain Food newsletter shares timeless insights and ideas that you can use at work and home. Add it to your inbox: https://fs.blog/newsletter/

Follow Shane on Twitter at: https://twitter.com/ShaneAParrish

View Details

MInd Pump

Podcast Notes Key Takeaways * The ideal program for your body is always individualized – if you purchase pre-written programs, run through the first time as written for a baseline then change based on your body and goals * Regularly practice lifts you want to improve at lighter weights to nail down technique – that will allow you to identify sticking points, correct, and eventually increase weight * The hips and ankles move in many planes of motion – the knee only moves in one – when it lacks stability, it shifts around and depends on ligaments to stabilize and causes pain and problems * “Tightness is your body’s way of trying to create stability where there isn’t any.” – Sal * It’s an old school chiropractor move to say that your left and right side aren’t the same length – get checked out by a physician to assess whether there’s truly a difference in limb length * Often what we think are significant imbalances or differences in lengths of limbs are just tightness in muscles * For in-season and offseason training, keep incorporating the adaptation you’re pursuing (e.g., keep doing cardio if training for a race) * In season, your goal is to manage stress on the body and avoid injury – not go for PRs and push training * Offseason is the time to push training and push performance * This can’t be stressed enough: be intentional about mobility work

Read the full notes @ podcastnotes.org

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom.

• Mind Pump Fit Tip: One of the best treatments clinically proven to help with depression and anxiety is exercise. (4:02)
• The recover/maintain mentality for training athletes. (19:25)
• Mind Pump on their high school pictures. (26:46)
• Magic Spoon is here to help you make your protein intake. (32:05)
• A high school football update with Justin: Establishing a good offseason training program for his kids. (35:20)
• Actions speak louder than words. (40:46)
• At what point should the Government block monopolies from happening? (48:47)
• The word is out on Vuori. (54:36)
• Netflix may be falling behind the pack. (57:14)

• ListenerLive question #1 – How can I get stronger in the big three lifts to benefit an upcoming powerlifting competition? (1:00:20)

• ListenerLive question #2 – What are some ways to correct my knee pain when squatting? (1:12:31)

• ListenerLive question #3 – What can I do when my right side doesn’t match the left side? (1:27:29)

• ListenerLive question #4 – How would you train in-season versus off-season? (1:36:00)

Related Links/Products Mentioned

• Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com
• January Promotion (#1): NEW YEAR'S RESOLUTIONS SPECIAL BUNDLE OFFERS
• January Promotion (#2): MAPS Anabolic 50% off Code “JANUARY50” at checkout
• Mind Pump #1655: The Best Natural Treatment For Anxiety & Depression
• Strengthen your mood with weight training – Harvard Health
• Super Bowl-contending Buffalo Bills cut squats from their workouts during the season — and trainers say that may explain why they're the least-injured team in the playoffs
• Visit Magic Spoon for an exclusive offer for Mind Pump listeners!
• All-In Podcast E64: Antitrust standards & enforcement, tech repricing, lab leak obfuscation, E63 reactions & more
• Microsoft to buy Activision in $68.7 billion all-cash deal
• Visit Vuori Clothing for an exclusive offer for Mind Pump listeners!
• Netflix Stock Gets Pummeled, Closing At Lowest Level Since April 2020 After Disappointing Earnings & Wall Street Downgrades – Update
• Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! Promo code “MINDPUMP10” at checkout
• MAPS Powerlift
• MAPS Fitness Prime Pro
• MAPS Prime Pro Webinar
• The SOLUTION to Knee Pain & Hip Pain (MIND PUMP)
• Luna Physical Therapy
• MAPS O.C.R.
• MAPS Fitness Performance
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

People Mentioned

• Chamath Palihapitiya (@chamath) Twitter
• Ben Patrick (@kneesovertoesguy) Instagram

View Details

MInd Pump

Podcast Notes Check out the Mind Pump episode page. * A good workout routine will incorporate exercises in all planes of movement * Rotational and lateral exercises enhance training longevity and build more stability * If you’ve hit a plateau with your exercises, try these tips to vary: change tempo, change between barbell and dumbbell, switch out movements for 3 weeks * You need a program with both bilateral and unilateral movements – build a strong base with bilateral movements then incorporate tougher unilateral movements * To know whether you need vitamins, get your blood levels tested and supplement with anything you are deficient in * Look for a nutritionist who addresses behavioral components to eating and is not just trying to get you on a specific macro plan without looking at the whole picture

Read the full notes @ podcastnotes.org

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how often to switch up exercises for max gains, if unilateral movements are more beneficial than bilateral movement, whether vitamin supplementation is necessary if you eat a balanced diet, and good qualities (or red flags) to look for in a nutritionist.

• Mind Pump Fit Tip: Most workout programs suck because they lack these two components. (4:22)
• How you can make money on ANYTHING these days. (12:43)
• Yet another reason why the guys are happy to be working with Regenerative & Sports Medicine. (18:52)
• How the Metaverse is already crossing a fine line. (29:28)
• Welcome to the ‘Shadow Banned’ Club, Adam! (32:55)
• The Great “no shoes on kids” Debate. (44:24)
• The proper order of the Caldera regimen. (49:00)
• Pandemic effects may have lowered baby IQs, a study says. (53:18)

• Quah question #1 – How often should I switch up my lifting exercises for max gains? (1:00:08)

• Quah question #2 – Are unilateral movements more beneficial than bilateral movements? (1:06:38)

• Quah question #3 – Is vitamin supplementation necessary if you eat a balanced diet? (1:12:27)

• Quah question #4 – What are good qualities (or red flags) to look for in a nutritionist? (1:16:49)

Related Links/Products Mentioned

• EXCLUSIVE LAUNCH PROMOTION! (EXPIRES TUESDAY 12/28): MAPS Resistance $20 OFF Promo Code – “RESIST20” at checkout
• December Promotion: MAPS HIIT and MAPS SPLIT 50% off! Promo code “DECEMBER50” at checkout
• The Hip Airplane - Squat University
• Squat University – YouTube
• '90 Day Fiancé' Stephanie Matto Claims She Makes $100k By Selling Farts in Jar
• MP Hormones
• Mind Pump #1607: How To Optimize Your Hormones With Dr. Rand McClain
• Metaverse: First reported case of sexual harassment in Horizon Worlds
• Mind Pump IGTV Wine Weed Wife
• All-In with Chamath, Jason, Sacks & Friedberg
• Visit Caldera Lab for an exclusive offer for Mind Pump listeners! Code “mindpump” at checkout for the discount
• The Genius Life 207: 5 Holiday Hacks to Prevent Fat Gain | Sal di Stefano
• Children born during pandemic have lower IQs, US study finds
• Mind Pump #1630: Ten Ways To Break Through A Plateau
• Mind Pump TV - YouTube
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

People Mentioned

• Squat University (@squat_university) Instagram
• Layne Norton, PhD (@biolayne) Instagram
• Max Lugavere (@maxlugavere) Instagram
• Mike Boyle (@bodybyboyle) Instagram

View Details

MInd Pump

Podcast Notes Check out the Mind Pump episode page. * Losing 5 or 10 pounds is different from trying to lose 100 pounds – it’s helpful to hire a psychologist or have a confidant to really get to the root cause of weight gain * You don’t have to count calories and track obsessively to lose weight – focus on building habits and discipline * 9 out of 10 tips are about improving self-awareness and not tracking or counting anything * Weight loss has to come from a place of self-love and self-care – not self-hate and shame * Exercise and nutrition has to be something you see as an improvement to your life and wellness, not punishment * The weight loss journey does not happen overnight: set realistic goals that will challenge you beyond your current state but are attainable * Keeping weight off is about building a good foundation of habits and discipline, understanding it will take about a year to lose 100 pounds

Read the full notes @ podcastnotes.org

In this episode Sal, Adam & Justin cover ten things a person should do to successfully lose a lot of weight.

• The psychological challenges of choosing to lose 100 pounds. (2:29)
• The Biggest Loser distortion of reality. (5:20)
• Ten Things a Person Should Do to Successfully Lose a lot of Weight.

• 1 – Hire a therapist or enlist someone you trust & who loves you. (12:34)

• 2 – Ditch the motivation hype and understand the importance of discipline & good habits. (17:20)

• 3 – Focus on strength over the scale. (22:15)

• 4 – Increase activity through daily habits. (25:52)

• 5 – Eat your calories and NOT drink them. (30:07)

• 6 – Avoid heavily processed foods. (33:02)

• 7 – Create barriers between yourself and your impulses. (35:33)

• 8 – Be mindful and slow down while eating. (39:54)

• 9 – Prioritize protein. (43:51)

• 10 – Hire a nutritionist. (46:17)

Related Links/Products Mentioned

• MAPS Fitness Products Black Friday Sale is LIVE! Promo code “BLACKFRIDAY” at checkout
• Visit ZBiotics for an exclusive offer for Mind Pump listeners!
• 6 Years after The Biggest Loser, Metabolism Is Slower and Weight Is Back Up
• Strength is Protective – Mind Pump Blog
• What is NEAT and Why Should You Care About it? - Mind Pump Blog
• Mind Pump #1037: How Ultra-Processed Foods Are Making You Fat, Sick, & Weak
• Chewing Your Food: Is 32 Really the Magic Number?
• Mind Pump #1690: Eight Holiday Hacks To Prevent Fat Gain
• Why do we Need Protein? - Mind Pump Blog
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

People Mentioned

• Paul Chek (@paul.chek) Instagram

View Details

Huberman Lab

Podcast Notes Key Takeaways * Heavy lifting increases testosterone release which has important benefits for muscle growth, ligament and tendon health, and bone density * Training protocol to increase testosterone: 6 x 10 protocols (6 sets of 10 reps) at 80% of 1RM with 2-minute rest between sets – work at acload you can sustain intensity over all 10 reps * If the goal is muscle growth, stick to high-intensity loads 2x per week and lower intensity (but higher volume) the remainder of your workouts * If you’re trying a new diet or exercise program, stay consistent for 12 weeks to train adaptation and stay in tuned with where the body is along the way * Use the trainability of the body to your advantage! Don’t be stuck on a fixed routine for exercise, nutrition, or recovery – be deliberate in your protocols * For the most benefit, periodize cold exposure: use it less when trying to maximize muscle growth or power; use more post-race or major events before the next training block * Teach the body to preferentially use a specific fuel source through diet & exercise manipulation – fat at low intensity, carbohydrate at high intensity * You’re better off having a shorter duration of training with higher quality than prolonging a mediocre session

Read the full notes @ podcastnotes.org

In this episode, I talk to Dr. Duncan French, Ph.D., the Vice President of Performance at the UFC Performance Institute and a world-class performance specialist. We discuss specific resistance (weight) training regimens for increasing testosterone in men and women and how to vary mechanical loads and rest between sets and workouts to optimize hormone output and training results. We also discuss how stress-induced "catecholamines" can increase testosterone or decrease it, depending on duration and mindset. And we discuss specific cold- and heat- therapies for increasing resilience, reducing inflammation, heat shock proteins and more. We discuss nutrition for training and how to match nutrition to training goals and metabolic flexibility. We discuss mental focus and how long to train for skill development. Finally, we discuss how mixed martial arts and the UFC Performance Institute are a template for exploring human performance more generally. This episode is intended for anyone interested in athletic and mental performance: athletes, students, and recreational exercisers and includes both science and many practical tools people can apply in their own training.

Thank you to our sponsors:

• ROKA - https://roka.com/ -- code "huberman"
• Helix - https://helixsleep.com/huberman
• Headspace - https://headspace.com/specialoffer

Dr. Duncan French:

• Instagram - https://www.instagram.com/dr_duncan_french
• LinkedIn - https://www.linkedin.com/in/duncan-french-phd-a41bb9122

Our Patreon page:

• https://www.patreon.com/andrewhuberman

Supplements from Thorne:

• http://www.thorne.com/u/huberman

Social:

• Instagram - https://www.instagram.com/hubermanlab
• Twitter - https://twitter.com/hubermanlab
• Facebook - https://www.facebook.com/hubermanlab
• Website - https://hubermanlab.com
• Newsletter - https://hubermanlab.com/neural-network

Timestamps:

• 00:00:00 Dr. Duncan French
• 00:02:27 Roka, Helix Sleep, Headspace
• 00:05:44 Duncan’s Background in Exercise Science
• 00:11:45 How Certain Exercises Increase Testosterone
• 00:16:22 What Kind of Training Increases Testosterone & Growth Hormone?
• 00:20:19 Intensity: Mechanical Load; Volume: Metabolic Load; Inter-set Rest Periods
• 00:25:25 Training Frequency & Combining Workout Goals
• 00:29:35 How Stress Can Increase or Decrease Testosterone
• 00:36:55 Using Cold Exposure for Mindset, Anti-Inflammation, Muscle-Growth
• 00:46:55 Skill Development
• 00:50:05 Why Hard Exercise Creates Brain Fog: Role of Nutrition
• 00:53:55 Low-Carbohydrate Versus All-Macronutrient Diets on Performance
• 00:56:15 Ketones & Brain Energy, Offsetting Brain Injury; Spiking Glucose During Ketosis
• 00:59:13 Metabolic Efficiency, Matching Nutrition to Training, “Needs Based Eating”
• 01:05:00 Duncan’s Work with Olympic Athletes, NCAA, UFC (Ultimate Fighting Championship)
• 01:08:00 Why UFC & MMA (Mixed-Martial Arts) Are So Valuable for Advancing Performance
• 01:12:40 Voluntarily Switching Between Different States of Arousal
• 01:14:30 Heat, Getting Better at Sweating, Heat Shock Proteins, Sauna
• 01:20:12 Using Rotating 12-Week Training Programs; Logging Objective & Subjective Data
• 01:24:07 Surprising & Unknown Aspects of The UFC and UFC Performance Institute
• 01:27:45 Conclusions, Zero-Cost Support, Sponsors, Supplements, Instagram

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

View Details

Drive with Dr. Peter Attia

Podcast Notes Key Takeaways * At age 15 Lance wanted to be an Olympian so he turned his efforts to cycling fully * There was a clear change in cycling from 1993-1994, marked by a significant uptick in prevalence and potency of performance-enhancing drugs * Erythropoietin and blood transfusions were rampant in the sport during Lance’s rise – Lance used them no more, no less – in many ways, the backlash he received is probably because of how poorly he treated people * Most major Performance Enhancing Drugs (PED) busts weren’t because athletes were failing drug tests; it was because people were caught with paraphernalia and banded substances on them or in their car * One area Lance voiced regret is that Livestrong was implicated in his PED use when the organization was completely separate and really doing a lot of good at the time (Livestrong has since recovered) * Lance is in a place where he’s not living in regret, but learned from his past and acknowledges there were different ways to get where he wanted * The sport of cycling started more of an effort to clean up by 2007

Read the full notes @ podcastnotes.org

Lance Armstrong is a legendary figure in professional cycling having won seven consecutive Tour de France titles but also a controversial figure facing scrutiny for the use of performance enhancing drugs. In this episode, Lance takes us through his meteoric rise to one of the most famous athletes in the world and his equally accelerated fall from grace. Lance describes how he persevered through his brutal diagnosis of testicular cancer before rattling off a historic run of seven consecutive Tour de France titles all while facing tremendous scrutiny for his alleged use of performance enhancing drugs such as EPO and cortisone. Lance opens up about his decision to come clean about his use of performance enhancing drugs, the remorse for how he treated other people during that time in his life, and the personal growth that’s helped him emerge on the other end of that. Finally, Lance recounts some of favorite stories from his cycling career, reflects on his legacy, and explains how he stays fit at age 50.

We discuss:

• What everyone wants to know—yes and no questions [2:15];
• Lance’s childhood and beginnings of a great athlete [4:15];
• Lance’s realization that he had a knack for racing after his first pro race at age 15 [13:00];
• The move to cycling full time and a desire to compete in the Olympics [16:30];
• Metrics tracked early in Lance’s career and his time with Motorola team [20:00];
• The grueling nature of the Tour de France and the beginnings of serious drug usage in cycling [27:00];
• The impact of EPO on cycling performance [35:15];
• Testicular cancer diagnosis—denial, torturous symptoms, and treatment [38:15]
• Livestrong is born [50:45];
• Return to cycling post-cancer and a crossroad in Lance’s career [53:45]
• Lance’s rise to prominence in the late 90s and the growing use of EPO in the sport [1:00:00];
• Racing in the early 2000’s, blood transfusions, and rivalry with Jan Ulrich [1:12:00];
• Retirement in 2005 and a comeback in 2009 [1:22:45];
• Lance’s decision to come clean and tell the truth [1:27:30];
• Growth through downfall: learning from his mistakes and helping others after their own fall from grace [1:33:00];
• Moving forward: Living his life, reflecting on his legacy, the state of Livestrong [1:42:30];
• Turning back the clock: Advice Lance would give to his 15 year-old self [1:46:45];
• Keeping fit at age 50 [1:51:00];
• More.

Learn more: https://peterattiamd.com/

Show notes page for this episode: https://peterattiamd.com/LanceArmstrong

Subscribe to receive exclusive subscriber-only content: https://peterattiamd.com/subscribe/

Sign up to receive Peter's email newsletter: https://peterattiamd.com/newsletter/

Connect with Peter on Facebook | Twitter | Instagram.

View Details

MInd Pump

Podcast Notes Key Takeaways * The “secrets” of jacked prisoner inmates is pretty simple: (1) frequency, (2) consistency * Anecdotally, former inmates are known to break up their day with 2-4 blocks of exercise throughout the day * Best glute exercises: hip thrusters, barbell squats, deadlifts, single-leg deadlifts, heavy kettlebell swing, good mornings * Building stronger glutes is not just about choosing the movement, you have to mitigate any quad dominance that might be taking place by starting with activation sets (e.g., donkey kicks, glute bridges, etc.) * Do not bench press with feet off the floor! You will reduce the effectiveness of move because stability comes from the lower body

Read the full notes @ podcastnotes.org

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how men get jacked in prison if they are not eating in a calorie surplus, good glute exercises to build the butt, bench pressing with feet off the floor, and how the Mind Pump founders connected and decided to start the show.

• Adam addresses the haters in his DM’s. (4:41)
• The difference between discipline and motivation. Plus, the importance of having a trust circle. (7:42)
• Another example countering the risk of consuming too much dairy fat. (28:34)
• Dairy or nut milk with your Organifi Gold Juice? (32:52)
• Mind Pump Recommends, Star Wars: Visions and What If…? on Disney+. (38:03)
• Another glowing review for the benefits of Caldera. (40:33)
• What is the deal with vaccine mandates and the Black Lives Matter (BLM) movement? (42:10)

• Quah question #1 – How do men get jacked in prison if they are not eating in a calorie surplus? (50:20)

• Quah question #2 – What are some good glute exercises to build the butt? (58:01)

• Quah question #3 – What do you think about bench pressing with feet off the floor? (1:01:18)

• Quah question #4 - How did you guys get connected to start Mind Pump? (1:06:04)

Related Links/Products Mentioned

• September Promotion: MAPS Performance and MAPS Suspension 50% off! Promo code “SEPTEMBER50” at checkout
• Visit ZBiotics for an exclusive offer for Mind Pump listeners!
• Biomarkers of dairy fat intake, incident cardiovascular disease, and all-cause mortality: A cohort study, systematic review, and meta-analysis
• Visit Organifi for the exclusive offer for Mind Pump listeners! Promo code “MINDPUMP” at checkout
• Watch Star Wars: Visions | Disney+
• What If...? | Disney+ Originals
• Visit Caldera Lab for an exclusive offer for Mind Pump listeners! Code “mindpump” at checkout for the discount
• BLM leader in NYC threatens national 'uprising' over 'racist' vaccine mandates after three Texas women attacked hostess at Carmine's in vax passport feud
• Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! Promo code “MINDPUMP10” at checkout
• Mind Pump #1362: What You Can Learn About Building Muscle from Inmates, Gymnasts and Sprinters
• Mind Pump #1640: Five Steps to Build Muscle Without Adding Fat
• Mind Pump #1370: The 4 Reasons Your Butt is Not Building
• How To Grow Your Glutes (FREE Butt Building Guide)
• Vince GiRonda’s Guillotine Press
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

View Details

Artificial Intelligence Podcast

Podcast Notes Key Takeaways * “There is an issue with goal setting, nobody teaches you how to transition from the goal to reality”– Travis Stevens + Travis never identified as an Olympian. He is proud of Travis, not proud of Travis the Olympian. + You should take pride in the skillset, not the title * “Stories aren’t always about winning, they’re about continuing to fight”– Lex Fridman + Travis’ horrifying injury history and Olympic challenges to get to the podium are a testament to the process oftentimes being more valuable than the result + “If I can’t find my endpoints, that means everyone else has given up before me” – Travis Stevens * Travis doesn’t comprehend athletes that don’t make weight – it means that you gave up a long time ago, prior to stepping on the scale + Although, he doesn’t believe nutrition should be the focal point of a weight cut or fight preparation + It’s only suffering if you expect the other side – the cost/benefit of your nutrition can be managed by what your mental expectations from the food are - “I want a Snickers bar when I’m tired. I need a little sugar, it makes me feel better, what do you want me to do?”– Travis Stevens - This analysis can be applied to many things in our lives, happiness/success is subjective and rarely lives in a narrative * Main principles of Judo: Having the lowest center of gravity and making your opponent unbalanced (derives from pulling, faking shots, subtle head movements) + Travis doesn’t always know how he’s going to win, but he knows how to make it very difficult for you to win + “The number one skillset Judo is going to teach you is the ability to give people false hope”– Travis Stevens

Read the full notes @ podcastnotes.org

Travis Stevens is the 2016 Olympic Judo silver medalist and BJJ black belt. Please support this podcast by checking out our sponsors: – Justworks: https://justworks.com – Indeed: https://indeed.com/lex to get $75 credit – MasterClass: https://masterclass.com/lex to get 15% off – Eight Sleep: https://www.eightsleep.com/lex and use code LEX to get special savings EPISODE LINKS: Travis’s Website: https://www.travisstevensgrappling.com/ Travis’s Twitter: https://twitter.com/judosilencer Travis’s Youtube Channel: https://www.youtube.com/c/TravisStevensgrappling Travis’s Instagram: https://www.instagram.com/judosilencer PODCAST INFO: Podcast website: https://lexfridman.com/podcast Apple Podcasts: https://apple.co/2lwqZIr Spotify: https://spoti.fi/2nEwCF8 RSS: https://lexfridman.com/feed/podcast/ YouTube Full Episodes: https://youtube.com/lexfridman YouTube Clips: https://youtube.com/lexclips SUPPORT & CONNECT: – Check out the sponsors above, it’s the best way to support

View Details

Knowledge Project

Podcast Notes Key Takeaways * Hunger came from not having resources as other kids had what Chris Bosh wanted + “Now it’s about the glory, the name on the back of my jersey, it’s about me establishing who I am,” – Chris Bosh + It was about putting everything into the game and hoping to get something in return * Emulation becomes a part of you, when you stop thinking about it; you put your own spin on it + “The ultimate pinnacle for the athlete is to go out there and express yourself without thinking,” – Chris Bosh * Bosh believes that you make better decisions with snap judgments, instead of over-analyzing * The fundamentals are the keys to greatness + Many great NBA players do not get enough credit for their fundamentals + The reason Michael Jordan was so successful was because of his fundamentals (how he disabled other players with angles and footwork) * The big secret is to work now and worry later (do not look worried on the court, mid-game) + Evaluate what you did wrong, but only after it is all over + Meanwhile, keep your presence on the court * The days you don’t feel like it, those are the days you have to work + That is when the magic happens

Read the full notes @ podcastnotes.org

Two-time NBA champion and 2021 Basketball Hall of Fame inductee Chris Bosh goes in-depth on the skills it takes to become a winner on the basketball court and in life. On this episode Bosh discusses the rare combination of talent and hunger, emulating others before becoming your own person, individual success vs. team success, the subjective traits that set championship teams apart, what it means to lead by example, where confidence comes from, and so much more.

Bosh is widely regarded as one of the best big men of his generation and was part of the Basketball Hall of Fame’s celebrated Class of 2021. An 11-time NBA All-Star and 2008 Olympic Gold medalist, Bosh won two NBA titles with the Miami Heat after being drafted fourth overall in the 2003 NBA Draft by the Toronto Raptors. He spent 13 seasons in the NBA and is the author of the 2021 memoir, Letters to a Young Athlete.

--
Go Premium: Members get early access, ad-free episodes, hand-edited transcripts, searchable transcripts, member-only episodes, and more. Sign up at: https://fs.blog/membership/

Every Sunday our newsletter shares timeless insights and ideas that you can use at work and home. Add it to your inbox: https://fs.blog/newsletter/

Follow Shane on Twitter at: https://twitter.com/ShaneAParrish

View Details

High Intensity Health

Podcast Notes Key Takeaways * Exposing your body to extremes, like deliberate cold exposure, can reteach your brain and body how to handle struggle which can improve both mental and physical well-being + Our environment is so regulated (temperature, comfort, food) that we have lost our natural response to the struggle + Benefits have been seen in both autoimmune conditions as well in psychological conditions and emotional regulation * Cold immersion has a way of targeting concentrated relief where you need it most + Substitute your afternoon coffee with a cold shower and test your energy levels + Harness internal calmness rather than competing against yourself * Any amount of cold is a good amount of cold. If you’re uncomfortable, you’re doing the work. + Coldness, duration, and routines can all vary * As you age, your fat cells lose the ability to undergo the process of thermogenesis which can lead to obesity + Intentional cold exposure and mental regulation can induce thermogenesis without shivering and, as a result, the burning of more brown fat

Read the full notes @ podcastnotes.org

Cold exposure has many health (metabolic and immune) benefits. We catch up with Adrianne and Jason of Morozko Forge to discuss the many health benefits linked with cold therapy.

Support your vitamin D levels with Essential Fatty Nutrients by MYOXCIENCE Nutrition: http://bit.ly/vitamin-d-k-2-blend
Save with code: Podcast

Get this shirt! http://bit.ly/3yHzXlo

Save on the Morozko Forge System with code HIH At Home Unit: https://www.morozkoforge.com/product-page/cold-plunge-ice-bath

For wellness Centers:

https://www.morozkoforge.com/product-page/ice-bath-for-sale

Link to Video, Notes and Resources:

Key Time Stamps: https://bit.ly/2YwOkwK

0:00 Intro
0:20 Acclimating to cold
2:08 Vitamin D Levels Decline in the Fall
3:00 Cold plunge and metabolic health
2:53 Cold and Circadian Rhythm
3:54 The Best Plunge
4:00 DIY Stock tank
4:19 Why the Morozko Forge
4:58 The Shivering response
5:30 Starting with cold showers
5:58 Fat loss and cold exposure
21:30 How Morozko Forge Started
24:17 Benefits of Hormetic Stress
30:20 How long to plunge
34:00 the power of cold
37:00 Best time to plunge
31:50 Cold and the Brain
47:27 Using cold to enhance circulation
52:16 How Adrienne used cold exposure to heal her autoimmune conditions
60:00 Depression and cold exposure
1:03:00 Keeping your plunge cold and clean
1:08:00 Shivering with the cold

View Details

Drive with Dr. Peter Attia

Podcast Notes Key Takeaways * When considering interventions, ask: what is the risk of harm? If you do X what is the probability of benefit? What is the opportunity cost? * The benefit of Continuous Glucose Monitoring (CGM) for people without diabetes is really is the insight it provides and the behavior change it can spark * The value of the first 90 days with CGM is mostly insight and raising awareness without changing behavior – then it flips

Read the full notes @ podcastnotes.org

In this “Ask Me Anything” (AMA) episode, Peter and Bob answer numerous follow-up questions to recently discussed deep-dive topics such as the use of continuous glucose monitors and getting the most from zone 2 exercise. They also discuss the incredible feats of cyclists in the Tour de France through the lens of the amazing performance physiology required from these athletes. Additionally, Peter ties the conversation together by sharing his foundational framework when considering different interventions, even in the absence of data from a randomized controlled trial.

If you’re not a subscriber and listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or on our website at the AMA #26 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

We discuss:

• Peter’s foundational framework when considering different interventions [1:30];
• Applying Peter’s framework to the idea of using a CGM [8:00];
• Why certain fruits have a bigger impact on glucose, and the limitations of a CGM can tell you [16:00];
• Importance of paying attention to insulin, and the prospects of a continuous monitor for insulin levels [20:00];
• How exercise impacts glucose and peak glucose numbers to stay under [24:15];
• Impact of anxiety on stress on glucose, and why it’s important to calibrate your CGM [26:30];
• The five main tools for managing blood glucose numbers [33:45];
• Benefits of moving or exercising after a meal, and where ingested carbohydrates get can be stored [37:15];
• How to make decisions about an action or intervention in the absence of data from a rigorous, randomized controlled trial [40:30];
• The incredible athletic feats of Tour de France cyclists [48:30];
• Different modalities for doing zone 2 exercise: running, rowing, cycling, and more [1:00:15];
• Proxies for knowing your in zone 2 short of using a lactate monitor [1:07:30];
• Monitoring lactate for zone 2 exercise [1:10:00]; and
• More.

Learn more: https://peterattiamd.com/

Show notes page for this episode: https://peterattiamd.com/ama26/

Subscribe to receive exclusive subscriber-only content: https://peterattiamd.com/subscribe/

Sign up to receive Peter's email newsletter: https://peterattiamd.com/newsletter/

Connect with Peter on Facebook | Twitter | Instagram.

View Details

Ben Greenfield Fitness

Podcast Notes Key Takeaways * “You can’t be successful in thinking if your body isn’t healthy and fit.” – Keith Rabois * For better body composition, do morning workouts in a fasted state * Keep the majority of carbohydrate macros for dinner to have energy & stamina for the morning workout * Tips for two-a-day exercise: keep more complex lifts and strength training for afternoon/evening; space workouts around 8 hours apart * Heart rate indicators of fitness and recovery: resting heart rate, heart rate variability, two-minute recovery * Good sleep is critical! It’s worth the effort to experiment with tools, supplements, devices to optimize * The biggest opportunity for innovation is in personalization and tailoring is the biggest area for fitness and health space * Most current guidance and technology suffers from the law of averages and doesn’t account for differences in people’s genetics and biology

Read the full notes @ podcastnotes.org

BenGreenfieldFitness.com/Keith

Keith Rabois is the General Partner at Founders Fund. He has a unique background as an entrepreneurial executive and investor. Since 2000, he has been instrumental in driving five startups from their early stages to successful IPOs. He has provided seed capital to another ten companies that are currently valued at over $1 B, including Airbnb, Lyft, YouTube, Wish, Yammer.

Since March 2013, Keith Rabois has served as a senior partner at Khosla Ventures, a technology venture capital fund founded by Vinod Khosla. He specializes in funding early-stage companies with a primary focus in consumer, financial services and health care innovation.

At the same time, Keith co-founded Opendoor, a startup which transforms the painful process of selling a home into delightful and immediate experience. At KV, Rabois has led investments in a broad array of startups including, DoorDash, Stripe, Thoughtspot, Affirm, Even Financial and Piazza.

Over the prior decade, he forged several of the most important new social and commerce platforms.

Keith began his career in the industry as Executive Vice President of Business Development & Public Policy at PayPal [NASDAQ: PYPL, later acquired by EBAY] and subsequently served in influential roles at LinkedIn [NYSE: LNKD] and as a chief operating officer of Square [NASDAQ: SQ].

But he's also a bit of a fitness and optimization nerd, often heard championing the value of fitness, sleep and heart rate tracking, and recently leading 'big tech' scions in Miami fitness bubble, as a recent news article cited "The former PayPal exec, who has invested in LinkedIn, Square and Yelp, is teaching a Barry’s Bootcamp class in Miami with tech industry insiders", where he was quoted as saying that he believes the future of fitness in a post-pandemic world will be a combination of at-home meets in-person workouts.

“I think the future will be a hybrid. Resistance training is a critical ingredient for everybody’s workout and it’s very difficult for people to do strength training at home. People need both guidance and form correction. I think some people will allocate some time to training at home just for convenience, then people like to get inspired with in-person classes -- running next to someone on a treadmill urges you to run faster; seeing other people lifting dumbbells encourages you to lift heavier weights, plus you’re in a community meeting new people and engaging with new people. Some people will take one or two classes a week and then exercise on their own."

During our discussion, you'll discover: -How Keith measures his health through the heart rate...08:30 -A typical workout for Keith...12:20 -How Ben and Keith track and manage their sleep...22:55 -Keith and Ben's big wins in caring for the body and brain...28:55 -Supplements and biohacks Keith uses to enhance sleep...45:48 -What Keith has for breakfast...50:45 -Hacks in the workplace...54:45 -What a typical day looks like for both Keith and Ben...57:40 -What things in the fitness and biohacking industry excites Keith...1:04:20 -Flaws with the exciting, yet underachieving personalized health services and products industry...1:08:55 -And much more... Episode sponsors: -The Boundless Cookbook

-Organifi Gold

-Four Sigmatic

-Kion Aminos

-Clearlight Saunas

Extensive show notes, including links to all products and resources Ben and Keith mentioned can be found at BenGreenfieldFitness.com/Keith

View Details

MInd Pump

Podcast Notes Key Takeaways * The best way to improve pull-ups is to practice pull-ups frequently, at a low intensity – just doing 1-3 reps often * Low-intensity band-assisted pull-ups are beneficial in building strength until you can wean off * Once you can do a few pull-ups without assistance, start adding in 1-2 reps with load to see big improvements * To build arms: low reps, high weight for compound moves; high reps, low weight for isolation moves * Work with a few different angles in each set of bicep and triceps training for max growth * Develop shoulders to increase definition in biceps and triceps * If you want to be strong in the real world – don’t use a lifting belt; if you want to be strong in the gym – use a lifting belt when you’re pushing your maxes * Be careful with lifting belts because they change muscle recruitment patterns and you can become dependent for lifts * To recover from overtraining: get a good night of sleep, keep hydrated, be sure to hit protein intake, stay active with mobility and stretching – deep tissue massage and infrared sauna if possible

Read the full notes @ podcastnotes.org

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best way to train for pull-ups, growing arm size, whether lifting belts are necessary for heavy lifting, and methods for recovering faster from overtraining.

• Mind Pump’s vacation workout tips. (4:46)
• The guys recap their vacations with their families: Kauai adventures, moving pains, and leaps in growth. (6:35)
• Is Adam falling in love with golf? (21:43)
• Barbequing with Adam Schafer. (24:25)
• You look strong. (31:01)
• Study: Do trans athletes have an advantage? (33:35)
• Inflation’s silver lining? (35:22)
• Kevin Hart’s birthday surprise for the ages. (36:10)
• Injuries in sports and the most gruesome one the guys have seen in person. (37:52)
• Mind Pump’s nutrition secrets while vacationing. (45:57)

• Quah question #1 – What's the best way to train for pull-ups? (51:13)

• Quah question #2 – I want to grow the size of my arms. Are heavy weights and low reps better or lower weight and higher reps? (57:52)

• Quah question #3 – Are lifting belts necessary for heavy lifting? (1:02:38)

• Quah question #4 – What is everyone’s method for recovering faster from overtraining? (1:09:28)

Related Links/Products Mentioned

• July Promotion: MAPS HIIT and the No BS 6-Pack Formula 50% off! Promo code “JULYSPECIAL” at checkout
• Visit Butcher Box for this month’s exclusive Mind Pump offer!
• How does hormone transition in transgender women change body composition, muscle strength and haemoglobin? Systematic review with a focus on the implications for sport participation
• It’s not certain rising wages will be enough to outpace inflation
• Kevin Hart Llama
• Jake Paul shows off shiny new Conor McGregor necklace of knockout by Dustin Poirier
• Viral video sparks conspiracy theory on when Conor McGregor broke his leg at UFC 264
• Visit Organifi for the exclusive offer for Mind Pump listeners! *Code “mindpump” at checkout
• Visit Brain.fm for an exclusive offer for Mind Pump listeners.
• Stop Working Out And Start Practicing - Mind Pump Media
• Rubberbanditz Resistance Band Set
• How To Do A Pull Up | Banded Pull Up Regression (TRY THIS) - Mind Pump TV
• Mind Pump #1417: How To Get Stubborn Arms To Grow
• Build Your Triceps with Angles – Mind Pump TV
• Build Your Biceps with Angles – Mind Pump TV
• Visit NED for an exclusive offer for Mind Pump listeners!
• MAPS Fitness Anabolic | Muscle Adaptation Programming System
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

People Mentioned

• Kevin Hart (@kevinhart4real) Instagram
• Jake Paul (@jakepaul) Instagram
• Conor McGregor (@thenotoriousmma) Instagram

View Details

MInd Pump

Podcast Notes Key Takeaways * When starting a new routine, don’t rush into adding an extra training even if you feel recovered – the optimal dose of exercise for results is not the same as the maximum your body can handle * For core imbalances try bird-dog and contralateral movements for priming but be deliberate about form and technique * It’s critical to perfect form, improve imbalances, and increase the maximum range of motion before loading movements * If form breaks down when loading: (1) reduce the number of reps; (2) lean into it and incorporate isometric holds * A better squat with lighter weights will give you better results than a heavier squat where form breaks down

Read the full notes @ podcastnotes.org

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions via Zoom.

• It doesn’t have to be a birthday or holiday to send someone some flowers! (4:11)
• Mind Pump Recommends, ‘This is Pop’ on Netflix. (5:05)
• Sal’s HUGE monumental change! (20:14)
• The controversy around John McAfee’s death. (22:04)
• The challenge of sacrificing in your sport in pursuit of getting bigger and stronger. (32:19)
• What’s really in your Subway tuna sandwich? (42:23)
• Is it good luck if a bird poops on you? (48:42)
• Mark Bell is a BIG fan of LMNT. (53:16)
• Adam’s concoction with Magic Spoon blueberry cereal. (55:54)

• Quah question #1 – Would it make sense to add another training day if my recovery is good? (59:16)

• Quah question #2 – What program would you recommend to build my shoulders? (1:04:41)

• Quah question #3 – Where do I start if I have a muscle imbalance? (1:09:42)

• Quah question #4 - Is it better to lay off heavier weights if I am focusing on mobility and technique? Or keep driving home technique while doing my heavy lifts? (1:16:44)

Related Links/Products Mentioned

• Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com
• June Promotion: MAPS Prime, Prime Pro, and the Prime Bundle 50% off! Promo code “JUNEPRIME” at checkout
• Visit From You Flowers for an exclusive offer for Mind Pump listeners!
• This Is Pop | Netflix Official Site
• The Mathematical Genius of Auto-Tune
• T-Pain: Usher’s comments about Auto-Tune made me depressed for 4 years
• T-Pain: NPR Music Tiny Desk Concert
• John McAfee dead of apparent suicide in Spanish jail after court approves his extradition to U.S. on tax charges
• UFC Legend Jon Jones Packs On 40 Pounds In Anticipation Of Heavyweight Fight
• Is Subway selling real tuna or is it fake? Test finds no tuna DNA.
• Mark Bell's Power Project EP. 540 - Sal Di Stefano - Resistance Training Does More Than You Think
• Visit Drink LMNT for an exclusive offer for Mind Pump listeners!
• Visit Magic Spoon for an exclusive offer for Mind Pump listeners!
• The Breakdown Recovery Trap, Why You Aren’t Progressing – Mind Pump Blog
• MAPS Fitness Performance | Muscle Adaptation Programming System
• MAPS Strong | MAPS Fitness Products - Mind Pump Media
• MAPS Fitness Anabolic | Muscle Adaptation Programming System
• The Most Overlooked Muscle Building Principle – Mind Pump Blog
• MAPS Fitness Prime | Muscle Adaptation Programming System
• MAPS Prime Webinar
• How To PROPERLY Do The Bird Dog Exercise – Mind Pump TV
• MAPS Prime Pro Webinar
• MAPS Fitness Prime Pro | Muscle Adaptation Programming System
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

People Mentioned

• Jon Jones (@jonnybones) Instagram
• Stan “Rhino” Efferding – CSCS (@stanefferding) Instagram
• Mark Bell (@marksmellybell) Instagram

View Details

Huberman Lab

Podcast Notes Key Takeaways * Endurance exercise enhances the ability of the brain and body to work for longer periods of time * High intensity and long duration endurance training improves brain function by oxygenating the brain and delivering more nutrients to neurons * “The reason we quit is rarely because our body quits; our mind quits.” – Dr. Andrew Huberman * Five main drivers of effort in the body: neurons, muscle, heart, blood, and lungs * The source of energy in the body depends on the duration of activity – if you hit a wall, try increasing the pace to tap into other fuel sources * Endurance training seems to improve brain function more than strength or hypertrophy training * Muscular endurance training protocol: 3-5 sets of 12-100 repetitions (but 12-25 is reasonable for most people) with a rest period between 30-180 seconds * For muscular endurance, try isometric holds, compound exercise, kettlebell swings – but no eccentric loading * Long duration endurance training protocol: one set of anything longer than 12 minutes * Anaerobic HIIT endurance protocol: 3-12 sets with a ratio of work to rest at 3:1 (e.g., 30 seconds work: 10 seconds rest) – or – a ratio of 1:5 (e.g., 20 seconds hard work: 100 seconds rest) * Aerobic HIIT endurance protocol: 3-12 sets with 3:1 ratio (e.g., 30 seconds work: 10 seconds rest) – or 1:1 ratio (e.g., 30 seconds work: 30 seconds rest)

Read the full notes @ podcastnotes.org

This episode I discuss endurance: our ability to perform effort over extended amounts of time. I describe the four kinds of endurance: muscular endurance, long-duration (single-set) efforts, and the two kinds of high-intensity interval training that can benefit our brain and various systems of our body. I discuss the fuel systems they each rely on and how to build up your capillary beds in muscle, and in the brain to increase oxygen utilization or improve postural endurance. I discuss efficiency of effort and maximizing quality of effort, as well as the simplest hydration formula. I review how our heart literally gets stronger (as a muscle) when we oxygenate muscles properly and ways to warm up with and improve respiration/breathing. I also discuss motivation for long bouts of work and the visual physiological basis of the "extra gear" we all can leverage for effort. Finally, I review how accelerating as we fatigue can allow us to access untapped energetic resources. As always, both science, mechanism and tools are discussed throughout

Thank you to our sponsors:

• ROKA - https://www.roka.com - code: huberman
• InsideTracker - https://www.insidetracker.com/huberman
• Athletic Greens - https://www.athleticgreens.com/huberman

Our Patreon page:

• https://www.patreon.com/andrewhuberman

Supplements from Thorne:

• https://www.thorne.com/u/huberman

Social:

• Instagram - https://www.instagram.com/hubermanlab
• Twitter - https://twitter.com/hubermanlab
• Facebook - https://www.facebook.com/hubermanlab
• Website: https://hubermanlab.com
• Join the Neural Network: https://hubermanlab.com/neural-network

Mechanistic review of training adaptations: https://bit.ly/3wyejPK

Example Protocols: https://hubermanlab.com/how-to-build-endurance-in-your-brain-and-body/

Timestamps:

00:00:00 Introduction
00:05:45 Why Everyone Should Train Endurance
00:09:49 All Episodes Now Searchable at hubermanlab.com & The Neural Network
00:11:28 How To Maintain Muscle
00:12:56 Endurance: It’s Not What You Think, Crossover With Brain Function
00:14:38 Energy; Many Paths To ATP: Creatine, Glucose, Glycogen, Fat; Ketones
00:18:00 The Vital Need For Oxygen: But Why?
00:19:00 What Allows Us To Endure (Anything)?
00:20:46 The 5 Things That Allow Us To Persist/Endure & What Causes Quitting
00:22:50 Why You Quit: It IS All In Your Mind
00:27:19 The “90% Mental” Myth
00:28:10 The Critical Need For Carbohydrates & Electrolytes (& Sometimes Ketones)
00:30:10 Phospho-Creatine, Glycogen, pH, Temperature Is Key
00:31:36 Using Your Blood, Heart, & Lungs To Go Longer, Further, With More Intensity
00:35:40 An Excellent Review on the Science of Training Adaptations (See Caption On YouTube)
00:37:15 The 4 Kinds of Endurance
00:38:53 Muscular Endurance: Powerful for Everyone: Posture, Performance, Resilience
00:41:50 Protocol For Building Muscular Endurance. No Major Eccentric Component
00:48:40 How to Make Muscles More Resilient: Mitochondrial Respiration, Neuronal Firing
00:51:31 Long Duration Endurance: 12 minutes or More, One “Set”, Efficiency of Movement
00:57:00 Why Everyone Should Train Long Duration Endurance: Capillaries In Muscle & Brain
01:01:00 Two Distinct Types of High-Intensity Interval Training: Anaerobic & Aerobic
01:02:20 Anaerobic HIIT: 3-12 Sets, Work:Rest Ratio of 3:1 or 1:3; Quality of Repetitions is Key
01:07:00 Maximizing Oxygen Utilization, Heart Rate & Nerve-Muscle Energy Utilization
01:10:59 Aerobic HIIT; 1:1 Work:Rest Ratio, Tapping Into All Energy Utilization Systems
01:15:20 Building A Stronger Heart & Better Brain: Eccentric Loading the Heart: Stroke Volume
01:20:10 Resistance & Weight Training: Useless for the Brain? What Is Good For the Brain?
01:23:25 The Strength-Endurance Tradeoff; How Long to Wait Between Workouts
01:25:45 Breathing During Endurance, Explosive and Weight Training: Nose, Mouth, Gears
01:29:50 Intercostals & Diaphragmatic Breathing: Warming Up Intercostals Is Useful
01:31:00 Increasing Motivation & Adrenaline
01:32:10 Eliminating the “Side Cramp” With Physiological Sighs
01:34:45 Accelerating Through “The Wall”: Accessing Alternative Fuel Sources; Ketone Use
01:37:50 Hydration: Why Hydrate, How To Hydrate, & How Much Fluid To Drink
01:41:35 “The Galpin Equation”; Gastric Emptying Time, Adapting Hydration Mid-Training
01:44:20 Boosting Mitochondrial Density With Cold; Wait 6 Hours Before Cold/Between Training
01:46:00 Accelerating Recovery with 5 Minute Parasympathetic Down-Shift After Training
01:48:00 Leveraging The Visual System During Effort, Milestones; Dilation & Contraction; Pacing
01:53:10 The Physiological Basis of Your “Extra Gear”, Accessing Your “Kick”, Steve Prefontaine
01:56:00 Programming Examples; Concurrent Training
01:57:57 Caffeine, Magnesium Malate to Reduce Soreness, Nitric Oxide, Beta-Alanine
02:00:00 Synthesis; Next Episodes, Zero-Cost Ways to Support, Sponsors, Sources

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

View Details

Huberman Lab

Podcast Notes Key Takeaways * The ability to isolate and contract muscle hard will tell you about the ability to grow that muscle * Weight training and resistance training is used for two distinct purposes: (1) systemic effects or (2) isolating muscle * To increase muscle growth something needs to happen to trigger muscle tissue to change: either stress, tension, or damage * One of the most predictive markers of aging is the ability to jump and the ability to stand up quickly * The better you are at contracting and isolating muscles, the faster you will get desired effects to those muscles * Resistance training 5x per week at 30-80% (depending on the goal) of 1 rep max is required to maintain muscle * To increase explosiveness and speed, work at a lower percentage of 1RM and move weights as fast as you can * To get stronger, slow down and increase time under tension to isolate the muscle and encourage hypertrophy * Change up regime: the nervous system adapts quickly at the beginning but slows with time * Ideal training protocol to stimulate testosterone release: 6 sets of 10 repetitions with 120-sec rest between reps * Three tests to assess systemic recovery: (1) heart rate variability; (2) test grip strength in the morning; (3) test carbon dioxide tolerance first thing in the morning * To improve strength training performance and muscle growth: (1) stay hydrated with adequate salt and electrolytes; (2) consume creatine daily; (3) consume beta-alanine; (4) ingest sufficient leucine from high-quality protein

Read the full notes @ podcastnotes.org

In this episode I describe how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance, growth (hypertrophy) and recovery. I explain how neurons control muscle contractions and limb movements. I explain muscle metabolism and muscle fiber recruitment. I detail protocols for increasing muscular growth and for neuro-muscular recovery. I explain the effects of deliberate cold, anti-inflammatory agents, and anti-histamines on training progress. I describe science-supported protocols using certain weight load ranges, total sets per week, training intensity, frequency, and in-between set activities if one's goal is to increase muscle growth, strength or endurance. I review three foundational compounds and nutrients and three optimization compounds and nutrients that have been shown to improve neuro-muscular performance. Finally, I explain how to leverage exercise and weight training to enhance cognitive function.

Thank you to our sponsors:

• InsideTracker - https://insidetracker.com/huberman
• Belcampo - https://belcampo.com/huberman
• Headspace - https://headspace.com/specialoffer

Our Patreon page:

• https://www.patreon.com/andrewhuberman

Supplements from Thorne:

• http://www.thorne.com/u/huberman

Social:

• Instagram - https://www.instagram.com/hubermanlab
• Twitter - https://twitter.com/hubermanlab
• Facebook - https://www.facebook.com/hubermanlab
• Website: https://hubermanlab.com
• Join the Neural Network: https://hubermanlab.com/neural-network

Timestamps:

• 00:00:00 Introduction
• 00:10:58 Protocol For Fat Loss: (Zero-Cost) PDF Available At: thecoldplunge.com
• 00:12:45 Muscle Is A Slave To the Nervous System
• 00:16:22 Why We Have A Brain
• 00:17:38 Flexors, Extensors, & Mutual Inhibition
• 00:20:00 How Muscles Move, Making & Using Muscle Energy: Making ATP
• 00:23:29 The “Burn” Is Not Lactic Acid. Lactate: A Buffer (Prevents Acidity), Fuel, & Hormone
• 00:26:11 Feeling the Burn For 10% of Workouts Is Good For Brain, Heart, Liver
• 00:27:30 Leveraging Lactate To Enhance Brain Function
• 00:29:40 Breathing Properly Through “The Burn”— For Sake of Performance & Brain Function
• 00:30:47 Neurogenesis (New Neurons) & Exercise: Not Much, In Humans… Which Is Good.
• 00:33:39 How To Contract Muscles, Make Them Bigger and/or Stronger: Henneman’s Principle
• 00:36:58 A Large Range of Weight (30-80% of One Repetition Maximum) Can Be Used
• 00:38:58 What Makes Muscles To Grow? Stress, Tension, & Damage; Myosin Balloons
• 00:45:22 Figuring Out Which of Your Muscles Will Grow & Get Stronger Easily (Or Not)
• 00:48:11 Getting Stronger Versus Muscle Growth: Distributed Versus Local Effort
• 00:50:47 How Much Resistance Should (Most) People Use? (30-80% Range) & Specific Goal
• 00:54:25 How Many Sets Per Week To Maintain Or To Grow Muscle & Get Stronger
• 00:56:43 10% Of Resistance Training Should Be To “Failure”, the Rest Should End “Near” Failure
• 00:58:23 Number of Sets: Inversely Related To the Ability to Generate High Force Contractions
• 01:00:09 How Long Should Weight Training Sessions Last
• 01:01:35 Training Duration & Volume
• 01:03:51 Range of Motion & Speed of Movement; The Key Role of (Upper Motor) Neurons
• 01:08:10 Customizing Training; 1-6 Month Experiments; Key Elements Summarized
• 01:09:28 Focal Contractions Between Sets To Enhance Hypertrophy, Not Performance
• 01:11:26 The Optimal Resistance Training Protocol To Optimize Testosterone Release
• 01:16:00 How Quickly To Complete Repetitions; Interset Rest Times & Activities; Pre-Exhaustion
• 01:20:43 Tools To Determine If You Have Recovered From Previous Training: Local & Systemic
• 01:26:33 Carbon Dioxide Tolerance Test For Assessing Recovery
• 01:32:43 The Way To End Every Training Session. How To Breath Between Sets For Performance
• 01:34:46 How & When To Use Cold Exposure To Enhance Recovery; When To Avoid Cold
• 01:36:37 Antihistamines & Anti-Inflammatory Drugs: Can Be Problematic/Prevent Progress
• 01:38:42 Foundational Supplements For Recovery: EPA, Vitamin D3, Magnesium Malate
• 01:41:08 Ensuring Proper Nerve-Muscle Firing: Sodium, Potassium, Magnesium
• 01:45:00 Creatine: Good? How Much? Cognitive Effects. Hormonal Considerations: DHT
• 01:50:12 Beta-Alanine, Beet Juice; Note About Arginine & Citrulline & Cold Sores
• 01:52:00 Nutrition: Protein Density: Leucine Thresholds; Meal Frequency
• 01:55:54 Why Hard Workouts Can Make It Hard To Think/Do Mental Work
• 01:57:25 Leveraging Weight Training & Rest Days To Optimize Cognitive Work
• 01:58:58 What Time Of Day Is Best To Resistance Train?
• 01:59:40 More Information Resources, Subscribing (Zero-Cost) To Support

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

View Details

Drive with Dr. Peter Attia

Podcast Notes Introduction * “Resistance training is the most powerful tool to change body composition and arguably overall health too.” – Layne Norton * As you approach lower levels of body fat, spend more time in maintenance than deficit * The benefits of fasting really depend on your goals: if you are looking to maintain your current muscle mass, incorporate fasting; if you are looking to maximize lifts, PR and build strength – reconsider * Metabolism is not an on/off switch: you are always burning and storing fat simultaneously – and – synthesizing and degrading protein at the same time * We need to look at things mechanistically: nutrients and hormones are not exclusively good or bad – we have to look at the context * The most powerful predictor of longevity past age 65 is how much lean body mass you have * It’s not impossible – but – it may be tougher to build muscle on a ketogenic diet because carbohydrates blunt muscle breakdown * Consistency in exercise and nutrition partly requires forming a new identity: instead of “I run” – think, “I am a runner” * You don’t have to be motivated to exercise or eat well – make it part of what you do and who you are to maintain consistency * Ask yourself how you can get better, not how you can be like someone else

Read the full notes @ podcastnotes.org

Layne Norton is a physique coach, a natural professional bodybuilder and powerlifter, and holds a Ph.D. in nutritional sciences. In this episode, Layne explains how he became interested in weightlifting and fitness both professional and academically. He provides insights into preventing and managing injuries while using consistency and determination to boost his professional success in bodybuilding and powerlifting. Peter and Layne also review the science of body composition and what’s really driving muscle growth, including the role of nutrition, supplements, and a number of important and misunderstood hormones important to muscle protein synthesis. Furthermore, Layne stresses the importance of maintaining muscle mass even while losing fat for improving metabolic health and longevity and provides the keys to developing healthy habits. We discuss:

• Layne’s childhood and why he gravitated towards weightlifting and bodybuilding [2:45];
• Layne’s academic path, overcoming ADHD, and kicking Adderall [11:45];
• Paradoxical observations about expertise, and Layne’s career transition to health and fitness [22:00];
• The power of persistence and resilience in the face of setbacks [32:15];
• Battling injuries, managing back pain, and setting lifting records [43:00];
• Bodybuilding vs. powerlifting: comparing and contrasting the training approaches [57:15];
• Cutting weight without losing muscle mass: exercise and dietary protocols, fasting, and a look at the literature [1:06:00];
• Muscle protein synthesis and the importance of leucine [1:25:30];
• Nitrogen balance and muscle protein synthesis, and the regulatory role of hormones for fat flux and muscle growth [1:37:00];
• What’s really driving muscle growth: intrinsic vs. systemic factors, IGF, and hormone signaling [1:46:30];
• The role of protein, carbohydrates and insulin on muscle growth and preservation, and the importance of context when interpreting study results [1:55:30];
• Clarifying the role of cortisol—a misunderstood hormone [2:07:45];
• The problem with studies trying to isolate one nutrient [2:15:00];
• The important role of inflammation from exercise [2:19:25];
• Keys to preserving muscle, and the value of habits, consistency, and resilience [2:23:30]; and
• More.

Learn more: https://peterattiamd.com/

Show notes page for this episode: https://peterattiamd.com/LayneNorton

Subscribe to receive exclusive subscriber-only content: https://peterattiamd.com/subscribe/

Sign up to receive Peter's email newsletter: https://peterattiamd.com/newsletter/

Connect with Peter on Facebook | Twitter | Instagram.

View Details

Mike Cernovich Podcast

Podcast Notes Key Takeaways * “You are only as old as your arteries” Dr. Brett Osborn + Bloodflow impacts everything + From cognitive function to erectile function, and general health * The goal of Zone 2 training is to improve your aerobic fitness + It was scientifically shown that as your aerobic fitness increases, your heart health and mitochondrial function increase * The lower your heart rate, the more effective is your heart at pumping blood * A zone 2 workout might be a 2.5-hour speed walk * Zone 2 Training might seem boring at first + You can combine that with audiobooks or podcasts + Mike sees it as also training patience and willpower * 80-20 Training + 80% of your workouts should be in Zone 2 + 20% of your workouts should push you to your max * What Mike noticed in his hill sprints after introducing Zone 2 Training + He is able to sprint faster than usual + His heart works less than it used to + His heart rate goes back to its baseline level faster * “How do you live a better life? You make better choices. How do you make better choices? You need better information” Mike Cernovich + Mike highly recommends tracking your health metrics

Read the full notes @ podcastnotes.org

For notes / sources mentioned, go to Rokfin.com/Cernovich

View Details

Rich Roll Podcast

Podcast Notes Key Takeaways * “Sleep is not an optional lifestyle luxury, it is a non-negotiable biological necessity. It is your life support system.” – Dr. Matthew Walker * Short sleep has damaging effects on the cardiovascular system, weight, diabetes, Alzheimer’s, immune function, memory, and mood * If you deprive a healthy adult of sleep or deep sleep for just one night – there’s an immediate increase in beta-amyloid proteins (present in Alzheimer’s) * We’ve learned more about sleep in the past 50 years than we have in the previous 5,000 years * Figure out chronotype and sleep in accordance with that – don’t get sucked in to “rise and grind” culture – it doesn’t work for everyone * “The shorter your sleep, the shorter your life. Short sleep predicts all-cause mortality.” – Dr. Matthew Walker * Anxiety is the principal cause of anxiety – for better sleep, get physical activity and deal with anxiety non-pharmacologically (try meditation) * “Is there any system in the body or mind that isn’t wonderfully enhanced when we get sleep and isn’t demonstrably impaired when we don’t? The answer seems to be no.” – Dr. Matthew Walker * “Sleep is the single most effective thing we can do each day to reset our brain and our body.” – Dr. Matthew Walker * For better sleep, control: temperature, regularity, caffeine and alcohol intake, exercise, and physical activity * Teens and adolescents need more sleep – they’re not just lazy * Naps are a double-edged sword: if you have trouble sleeping, do not nap; if you sleep well at night napping before 2 pm is ok * Melatonin can be used when traveling through different time zones to acclimate but not recommended as a daily supplement * People who only sleep with sleeping pills experience rebound effects in which sleep is actually worse when they stop

Read the full notes @ podcastnotes.org

Why do we sleep? What exactly happens when we sleep and why is it so important? What are the implications of sleep deprivation? And what can we do to improve our sleep hygiene?

Answering these questions is the life’s work Dr. Matthew Walker.

Longtime listeners know that I am obsessed with sleep and the critical role it plays in every facet of health. This infatuation is driven in no small part by the incredible work of today’s guest, one of the world’s leading neuroscientists and researchers in the field of sleep science.

Matriculating at Nottingham University where he studied neuroscience, Matthew earned his Ph.D. in neurophysiology from the Medical Research Council in London, subsequently became a Professor of Psychiatry at Harvard Medical School, and is currently a Professor of Neuroscience and Psychology at the University of California, Berkeley, where he serves as the founder and director of the Center for Human Sleep Science.

In addition, Matthew hosts a MasterClass on the science of better sleep. His TED Talk, ‘Sleep is your superpower’ has over 20 million views. And his international smash bestselling book Why We Sleep—a must-read for anyone and everyone looking to live and feel better—provides the framework for today’s mind-blowing, slumber-focused primer.

To put it rather bluntly, this conversation covers everything you need and ever wanted to know about sleep, including:

• why do we sleep?
• what happens to our bodies and minds when we sleep
• why is sleep so important?
• what happens when we don’t get enough?
• what is the deal with dreams, sleepwalking & sleep paralysis?
• what are the various stages of sleep (REM, deep, etc.)?
• what can we do to prioritize and improve our sleep?

In addition, Dr. Walker answers the questions like: how do caffeine and alcohol affect sleep? Why do our sleep patterns change across a lifetime? What is the relationship between sleep, immunity, weight gain, and mood? And most critical: how do we resolve the global sleep-loss epidemic?

All told, this is an utterly fascinating masterclass on why you must rethink your relationship with sleep and the profound short and long-term impacts sleep has on every facet of our lives from learning to mood, productivity, energy, hormone regulation, longevity, and even susceptibility to cancer and other diseases.

To read more click here. You can also watch our exchange on YouTube. And as always, the podcast streams wild and free on Apple Podcasts and Spotify.

I urge all of you to absorb this conversation in its entirety. Whip out your pen and paper—this is essential, potentially life-altering listening for every human. And simply put, it’s everything I hoped it would be.

Listen, Watch & Subscribe

Apple Podcasts | YouTube | Spotify | Stitcher | Google Podcasts

Thanks to this week’s sponsors

Blinkist: Unlimited access to read or listen to a massive library of condensed non-fiction books from self-help, to business, health, and history—all for one low price. Join me and 12 million others gleaning from the best and brightest. Try Blinkist FREE for 7 days AND get 25% off a Blinkist Premium membership at blinkist.com/richroll

LMNT: A science-backed electrolyte drink mix with everything you need and nothing you don’t. The formula is super high-caliber, it’s plant-based with no sugar, fillers, gluten, or sketchy ingredients. My new favorite flavor is Watermelon Salt – it’s definitely going to be a staple for my hot afternoon runs this summer. Try it out at drinkLMNT.com/RICHROLL.

ROKA: Cutting edge eyewear & apparel built for top performance. Ultralight construction. Arms-Up Design. Official USAT Partner. If you’re active like me and wear prescription eyeglasses and sunglasses, ROKA combines the no-slip performance you’ve been waiting for with fashionable frames. Visit roka.com and enter code RichRoll for 20% off.

Birch Living: The best, most affordable, organic, and sustainable mattresses on the market with a 100-night risk-free trial. 1% of each purchase is donated to the National Forest Foundation and Birch purchases carbon offsets for each mattress sold. For $200 off ALL mattress orders, visit BirchLiving.com/RichRoll

SHOW NOTES

• Connect with Matthew: Website | Twitter | Linkedin
• Berkeley: Matthew Walker, PhD
• Berkeley: Center For Human Sleep Science
• Financial Times: Sleep expert Matthew Walker on the secret to a good night’s rest
• TED: Sleep is your superpower | Matt Walker
• The Guardian: ‘Sleep should be prescribed’: what those late nights out could be costing you
• Masterclass: Matthew Walker Teaches the Science of Better Sleep
• Masterclass: Matthew Walker’s 11 Tips for Improving Sleep Quality
• NPR: Matthew Walker: Why Is It Essential To Make Time For Sleep?
• Independent: 14 of the biggest sleep myths debunked
• The Lancet: A sleep prescription for medicine
• The Guardian: How to boost your business? Let workers sleep
• Tech Insider: 5 Tips For Falling Asleep Quicker, According To A Sleep Expert
• Tech Insider: How To Tell If You’re Sleep Deprived
• Tech Insider: What Happens To Your Brain When You Dream
• Tech Insider: What Happens To Your Body And Brain If You Don’t Get Sleep
• Tech Insider: How Lucid Dreaming Works
• Tech Insider: How To Take The Ideal Nap And Avoid Bad Sleep

For 1000s of delicious, customized plant-based recipes & so much more, check out our Plantpower Meal Planner

HOW CAN I SUPPORT THE PODCAST?

Tell Your Friends & Share Online!

Subscribe & Review: iTunes | Spotify | Stitcher | Soundcloud | Google Podcasts

Donate: Check out our Patreon account

Support The Sponsors: One of the best ways to support the podcast is to support our sponsors. For a complete list of all RRP sponsors and their respective vanity url's and discount codes, visit my Resources page and click "Sponsors".

Thank The Team: I do not do this alone. Send your love to Jason Camiolo for production, audio engineering and show notes; Margo Lubin and Blake Curtis for video, editing and graphics; portraits by Ali Rogers & Davy Greenberg; copywriting by Georgia Whaley; and theme music by Tyler Piatt. Trapper Piatt & Hari Mathis.

*Disclosure: Books and products denoted with an asterisk are hyperlinked to an affiliate program. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

See acast.com/privacy for privacy and opt-out information.

View Details

Art of Manliness

Podcast Notes Key Takeaways * Soft Suburban Dad Syndrome is when men over 40, get stuck in a rut and lose their edge * The sedentary lifestyle turns into a vicious cycle * Get outside your comfort zone and try new things which turn up multiple benefits: + Better mobility + More movement + Less pain + It becomes easier to learn new things + Fewer limitations + You get better at living! + Challenge your balance by walking barefoot or on uneven terrain * Modern men tend to live very artificial lives in an artificial environment * Three advantages of training/exercising in Nature: + 1. There is less safety – everything outdoors challenges the mind and body and therefore forces both to assess the situation every few minutes + 2. It’s not easy + 3. The outdoors ramps up your sense of creativity – it makes you choose your own path * It’s important to let your brain wander * Be unconventional – pick up a log, climb a tree * “Keeping weight down is not only a matter of diet, it is more a matter of lifestyle” – Vic Verdier

Read the full notes @ podcastnotes.org

It's a common life trajectory for men: graduate college, get married, get a 9 to 5 job, have some kids, settle down in the suburbs. And somewhere along that way, they start to get a little soft and stagnant. They let themselves go, becoming less active, and more sedentary. They have more material possessions but fewer hobbies and interests. They lose their edge.

My guest has spent his life battling against this loss. In his more than five decades on earth, he's served in the French navy, trained soldiers in close quarter combat, skydiving, long-range weapon shooting, first aid, and explosives, set a deep water scuba diving record, and studied multiple martial arts, and he currently owns a gym, teaches as a MovNat Master Instructor, and coaches men over forty in how to live better, stronger, and more vibrant lives. His name is Vic Verdier and today on the show he shares his advice on how a man can stay fit and engaged with life as he gets older. We first discuss Vic's background before getting into why it's important for men to seek physical achievement and become physical polymaths, and the role strength training, cardio, and working on your balance plays in that pursuit. Vic then shares his advice on keeping the pounds down and your testosterone up as you age, and why he thinks training in combatives is important on both a practical and psychological level. We talk about the importance of maintaining a connection to nature and keeping your possessions minimal, before ending our conversation with why it's important to stay comfortable with being uncomfortable, and how men can continue to seek adventure and exploration, even when they live in the suburbs.

Get the show notes at aom.is/edge.

See omnystudio.com/listener for privacy information.

View Details

Gabby Reece Show

Podcast Notes Key Takeaways * Surgery is a step, not the end goal * Speak with the best people you have access to, understand the different methods and procedures, and make the most informed decision you can for yourself – no one knows your body and what you are feeling better than you * The decision to get surgery should be beyond pain – maybe you experience: loss of force, loss of mobility and range of motion, inability to do the things you used to, limitations in complementary joints and muscles * The work you put in before surgery pays off in recovery * Post-surgery pain is real but you have to embrace it and push through to recover * Ask yourself: “What does success look like for you?” – Dr. Kelly Starrett – then work backwards to understand what needs to get done * Set a plan and take agency over what you can control: dial in nutrition and hydration, move, ice, connect with a support system * Surgery and recovery are mentally taxing: understand everyone’s role (surgeon, physical therapist, your role), quell anxiety by setting a plan, stay connected to any fitness and exercise community you had before, find a rehabilitation specialist to guide you through the process

Read the full notes @ podcastnotes.org

My guests today are Dr. Kelly Starrett and Laird Hamilton. Each of us have had one of our joints replaced and we thought it would be fun and hopefully helpful to share our experiences. When did each of us realize after exhausting every route that the joint replacement surgery was the best idea?
We discuss how to physically and mentally prepare for surgery, and share what physical therapy modalities were helpful for us.

Like Kelly said "the surgery is the beginning of the journey" and what we do after is key. This conversation can be a tool for most athletic surgeries. Believe me, between us we have had lots of time and experience around "healing" and "getting better".
Enjoy! ----
Dr. Kelly Starrett Info
www.thereadystate.com
Instagram: @thereadystate
Podcast: TRS The Ready State
Books by Kelly Starrett: The Supple Leopard, Ready to Run, Deskbound and Waterman 2.0

Books mentioned by Kelly
The Body Keeps the Score by Bessel A. van der Kolk
Explain Pain by Lorimer Moseley

Machines during rehab
Marc Pro
Normatec

Laird Hamilton info:

Instagram: @lairdhamiltonsurf

Books: Force of Nature, Liferider and Fuel Up
Films: Take Every Wave, Endless Summer, Riding Giants, Laird, Wake Up Call and Step Into Liquid

Products: Laird Superfood
Health and Fitness: XPTLife.com

www.blublox.com 15% discount & free shipping with code GABBY

www.lairdsuperfood.com 20% discount with code GABBY2021

View Details

Ben Greenfield Fitness

Podcast Notes Key Takeaways * Microneedling builds structural strength and resilience in the skin * Microneedling can be done on the face or the scalp to stimulate hair growth * Dermarolling is the home version of microneedling but does more harm than good because of the method used to break the skin barrier and trauma caused * Elastin is actually more important than collagen in the elasticity and appearance of skin * It’s best to know the underlying cause of hair loss – but C60 and GHK copper peptide are mechanistically sound methods to assist hair growth * Vasodilation is an underlying component to many hair growth treatments: try sauna, hyperbaric chamber, infrared light, massage * Hair transplantation is the best way to improve the look of hair and has come a long way * Laser treatment is the best route to reduce the appearance of scars * Collagen stimulating injection may help with stretch marks, depending on the depth * If your diet is sound, you won’t need to supplement with collagen and keratin – it doesn’t work the way you hope it will

Read the full notes @ podcastnotes.org

bengreenfieldfitness.com/cameron I get a ton of questions about hair growth, grey hair, male and female pattern baldness (alopecia), skin beauty treatments, scar and stretch mark fixes, beauty "biohacks," and beyond.

So I figured it was high time to get an expert on the show to unpack all of this. His name is Dr. Cameron Chesnut.

Dr. Chesnut and I have quite a history. We've known each other since way back in our Ironman triathlon competition days, grew up in the same general region of Northern Idaho/Eastern Washington, and have recently reconnected as brothers with similar interests in fitness, health, nutrition, spirituality, biohacking, beauty, and beyond.

Dr. Chesnut recently opened a brand spankin' new biohacking facility in Spokane, WA called "ÔPTIM," which is a fully comprehensive health optimization practice, combining a revolutionary blend of functional medicine and regenerative modalities in a way that offers you unparalleled wellness.

Recently at a dinner, Dr. Chesnut was enlightening me on common myths and tips regarding hair growth (based on my recent project of growing out my hair, and potentially, magically sprouting a beard), and also showing me all the other cool toys they have at Optim, such as hormone optimization, cryotherapy, laser, and other photobiomodulation treatments, platelet-rich plasma (PRP) treaments, hyperbaric oxygen, IV's stem cells, and beyond—so I figured we could geek out on a podcast.

So who is he, exactly?

Dr. Chesnut is recognized worldwide as a key opinion leader and innovator in both minimally invasive and non-surgical cosmetic procedures. He was fellowship-trained in cosmetic surgery, reconstructive plastic surgery, laser surgery, and Mohs micrographic surgery at UCLA, training in the most demanding cosmetic and surgical environments of Beverly Hills, Hollywood, and Los Angeles.

His fellowship at UCLA featured a rigorous, full integration of plastic surgery, facial plastic surgery, oculoplastic surgery, and dermatologic surgery. Through this one-of-a-kind integration, Dr. Chesnut is a well-rounded and cross-pollinated surgeon.

He has an unparalleled foundation in skin cancer treatment, plastic reconstruction, and cosmetic surgery, as well as laser and aesthetic dermatology. Dr. Chesnut is an international expert on both the art and science of facial aging, utilizing an approach that relies not just on surgery but addresses all aspects of aging.

He loves to utilize this knowledge and skill of cosmetic surgery to improve the results of his skin cancer patients during their plastic reconstructions.

A leader in the fields of dermatologic and cosmetic surgery, Dr. Chesnut is an internationally acclaimed, award-winning speaker and has been invited by his peers to present throughout the world on numerous cosmetic and reconstructive topics. He is a regular contributor to the surgical literature, continues to author numerous book chapters, and has been recognized for his research and innovation in cosmetic surgery, lasers, and noninvasive treatments.

A native of Coeur d’Alene, Idaho, Dr. Chesnut has returned home to the Inland Northwest. He graduated with Honors from the University of Washington School of Medicine as a member of the Alpha Omega Alpha Honor Society. He completed his dermatology residency at UCLA where he was selected as the Chief Resident and subsequently was selected for the integrated Procedural Dermatology Fellowship, also at UCLA.

Outside of surgery, Dr. Chesnut enjoys active time with his wife, Aubree, and his children Torin, Tatum, and Callum. He is an avid surfer, passionate skier, loves beach volleyball, tennis, and playing on the river.

During this discussion, you'll discover: -The fringe micro-needling treatment Cameron did on Ben before their recording...4:30 - What to expect after Cameron's PRP treatment...9:25 - Cameron's background...13:25 - All the cool gadgets inside Cameron's ÔPTIM Clinic...18:25 - Pros and cons of derma-rolling...21:20 - Supplements demystified...33:15 - Iron and copper contributing to grey hair...41:30 - If butter on the scalp can bring back hair...53:00 - How exosomes enhances the effects of hair growth...1:00:50 - How do hair transplants work?...1:03:50 - How Cameron treats scars and stretch marks...1:06:15 - How much therapy is too much...1:13:00 -And much more! Episode sponsors: -Kion Clean Energy Bars

-Ra Optics

-Butcher Box

-Paleo Valley Beef Sticks

Do you have questions, thoughts, or feedback for Dr. Cameron Chesnut or me? Leave your comments at https://bengreenfieldfitness.com/cameron and one of us will reply!

View Details

MInd Pump

Podcast Notes Key Takeaways * Hack squats are good for people with poor ankle mobility and will help build quads faster than leg press * Movements for biggest gains in quads: barbell squats; Bulgarian split squats; deep, full range of motion squat; sets of high reps at 12-20 * To help sore muscles, nothing beats moving – try deep stretching, mobility work, resistance bands * Diet is not one size fits all but in general, stop a reverse diet when hormones feel back in balance, sleep is good, and you’ve reached a caloric intake you can cut from * Adding running to a weightlifting routine depends on which exercise you prioritize: if endurance is more important, run first; if weightlifting is more important, lift first

Read the full notes @ podcastnotes.org

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best exercises to build mass in the quads, the quickest way to recover from soreness, when to stop a reverse diet, and how to add running to a weightlifting routine.

• The ultimate pro douchebag move. (3:43)
• How Butcher Box has the best customer service, hands down! (11:32)
• The inconvenient truths surrounding men’s versus women’s sports. (13:50)
• Mind Pump Recommends, The Last Blockbuster on Netflix. (28:32)
• Justin is looking good in his Felix Gray’s. (38:39)
• Is the human reproductive system declining? (39:54)

• Quah question #1 – What are the best exercises to build mass in the quads? (50:28)

• Quah question #2 – What's the quickest way to recover from soreness? (59:03)

• Quah question #3 – How do I know when to stop a reverse diet? (1:03:11)

• Quah question #4 – I want to add running to my weightlifting routine. I was thinking of running a mile or 10 minutes before lifting. My goal is to keep and improve on gains, but also weave in some endurance training. Is it better to run after weights or on my days off? (1:05:55)

Related Links/Products Mentioned

• March Specials: Get in Shape for Summer! MAPS HIIT, MAPS Spilt, and the Bikini Bundle all half off! – Promo code “SPRINGBREAK” at checkout
• Nearly $1,000 worth of oily pennies used to pay former employee
• Visit Butcher Box for this month’s exclusive Mind Pump offer!
• Striking difference between men's and women's NCAA weight rooms
• Women's College Basketball Loses $14 Million a Year, Says Mark Emmert
• The Last Blockbuster | Netflix
• Blockbuster laughed at Netflix partnership offer
• Facebook smart glasses coming in 2021 - CNBC
• Visit Felix Gray for an exclusive offer for Mind Pump listeners!
• Plummeting sperm counts, shrinking penises: toxic chemicals threaten humanity
• Count Down: How Our Modern World Is Threatening Sperm Counts, Altering Male and Female Reproductive Development, and Imperiling the Future of the Human Race
• Mind Pump #1230: Surviving & Thriving In A Toxic World With Max Lugavere
• The Only Way You Should Be Doing Bulgarian Split Squats! (BUTT GROWTH) - Mind Pump TV
• Complete Guide To Squatting Like a Pro | Mind Pump Media
• Build Your Legs with the Barbell Hack Squat - YouTube
• Mind Pump TV - YouTube
• Sore muscles…what does it mean? - Mind Pump Blog
• Rubberbanditz Resistance Band Set
• Reverse Dieting: What Is It and Should YOU Try It?? | MIND PUMP TV
• Why You Can Prioritize NEAT Over Cardio – Mind Pump Blog
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

People Mentioned

• Ronda Rousey (@rondarousey) Instagram
• Jake Paul (@jakepaul) Instagram
• Eugene Teo (@coacheugeneteo) Instagram
• Stan "Rhino" Efferding (@stanefferding) Instagram

View Details

Business Lunch with Roland Frasier

Podcast Notes Key Takeaways * Arnold Schwarzenegger’s 6 principles for success: + 1) Have a vision + 2) Break the rules + 3) Don’t be afraid to fail + 4) Don’t listen to the naysayers + 5) Work your ass off + 6) Give back to the community * Have a specific goal in mind and visualize yourself achieving it + Instead of saying you want to lose weight, say you want to lose 20 pounds in 3 months so you can look great at the beach during the summer * Failing at something doesn’t make you a failure, only staying down does + If you fail, dust yourself off, get up, and continue - There have been several bodying competitions that Arnold’s lost, but he never gave up. He worked to get better and eventually became one of the world’s greatest bodybuilders of all time. * Don’t dance around your dreams, identify and then go after them + “Before you do anything, sit down and find out what is it that you’re passionate about” – Arnold Schwarzenegger * The greatest feeling in life doesn’t come from making millions of dollars, it comes from giving back and helping others

Read the full notes @ podcastnotes.org

At a special Live edition of Business Lunch with Roland Frasier, we had the honor of talking with Governor Arnold Schwarzenegger.

His official bio is Austrian American actor, businessman, retired professional bodybuilder, and former politician who served as the 38th governor of California from 2003 to 2011. You may know him as The Terminator.

However you know him, Arnold has so much to offer to anyone looking to realize their dreams and goals.

“The tradition is to work your way up. But I think that sometimes, you know, it’s not necessarily”. Arnold Schwarzenegger.

Is Arnold Schwarzenegger A Self-Made Man? As he explains in this episode, Arnold doesn't like being referred to as a self-made man. He recognizes that he got to where he is today and accomplished what he has, with a lot of help along the way.

“So you need a lot of help to get where you want to and to accomplish your goals. And you have to recognize that and always thank everybody.” Schwarzenegger.

Arnolds 6 Principles To Live By 1. Have a Great vision, think Big.

“I didn’t just want to win the Mr. Universe title. I wanted to be the greatest bodybuilder of all time.” Schwarzenegger.

1. Break the Rules.

2. Don’t be afraid to fail.

“Losing is staying down. But failing something… you’re not a failure.” Schwarzenegger.

1. Don’t listen to the naysayers.

“I never listened to the naysayers. And I think this is one of the main things, the rules to success, is don’t listen to those people. They’re stressed, or there’s jealousy going on, or they’re giving you advice based on their little bird brains.” Schwarzenegger.

1. Work your ass off.

“The more you are tenacious, the more you force your way and force and force and force. The more you go through painful periods, the further you can go.” Schwarzenegger.

1. When you’ve made it, give back.

To read more about the issues Arnold cares deeply about, check out http://schwarzenegger.com/issues/.

Plus, Listen For • Arnolds Goal Setting Process

“And this is exactly what happens to people in life. They drift around because they don’t have a specific goal”. Schwarzenegger.

• The opposition he overcame along the way.

“They hated it. They said, ‘This is stupid. Why are you struggling so much?” Arnold Schwarzenegger.

• The most significant opportunity that he chose to turn down (and why he made that decision).

• How he became a millionaire, even before he got into movies.

“Whenever you want to accomplish anything great, you have to overcome a lot of obstacles…but if you have a big vision, then nothing is too difficult.” Arnold Schwarzenegger.

• His current goals and inspirations.

And more! Thank you for listening. Did You Know?

March 2021 is an extra special month for the podcast, including the first release of Roland’s interview with Sir Richard Branson, Sara Blakely, and Marcus Lemonis. Please be sure to follow us on Apple Podcasts, so you don’t miss it!

Plus, we’re celebrating 250 episodes and the entrepreneur community that has made this such a fun ride. So Roland is giving away some nice Apple prizes in this Giveaway.

Enter To Win You can also find us on these platforms here.

Who Is Roland Frasier? As the Co-founder or principal of 5 different Inc, Magazine’s fastest-growing companies (e-commerce, e-learning, SaaS + real estate), Roland is a serial entrepreneur who has built or sold over 30 businesses with adjusted sales ranging from $3 million to just under $4 billion. He’s a mentor and investor and an excellent podcaster too! Read more about Roland here.

Follow Roland Frasier On Facebook

On Instagram

Through his Website

Follow Business Lunch Podcast On Twitter

On YouTube

View Details

Fitness Fame & Fortune

Podcast Notes Key Takeaways * In the 80s, lunges were only for women who wanted to enhance the appearance of glutes – now, it’s a regular part of training for men in a bodybuilding competition (thanks to Gaspari) * There is no ‘one size fits all’ for diet – find a guru with no dogma who will analyze what works for you specifically * Posing for bodybuilding competitions requires extreme muscle control to show off the density and striation * Diuretics can actually make skin look loose and not encouraged for long term use in a bodybuilding competition * People may be more genetically gifted but nothing will compensate for a lack of discipline and hard work

Read the full notes @ podcastnotes.org

Rich Gaspari has long been known as one of the pioneering modern day bodybuilders, who set the conditioning standard for the 90's era bodybuilder - to this day considered the best era of bodybuilding. But, for what other contributions to the sport is Rich responsible? You'll be surprised when you find out. 

View Details

MInd Pump

Podcast Notes Key Takeaways * It’s a myth that you will take anabolic steroids and suddenly become a superhero version of yourself * Steroids and performance enhancers may provide a 10% boost but nothing can compensate for the foundation (diet and training) which is 90% of the equation * “Recovery and nutrition are the key elements to keeping muscle, not drugs.” – John Romano * High androgen dose is associated with “roid rage” – which can be helpful in lifting if you channel properly * High anabolic dose is associated with a denser, harder, leaner aesthetic * There’s subjectivity to drug testing: sports will make sacrificial lambs of mediocre athletes but preserve superstars who generate money and viewership * Most performance enhancers are male hormones so females have to decide which side effects they’re willing to accept * There’s a permanent, biological advantage to being born male that brings up challenges when thinking about transgender participation in sports * There are unintended consequences of transgender athletes – individuals who convert from male to female and then decide to compete in sports, but maybe weren’t initially inclined to do so

Read the full notes @ podcastnotes.org

In this episode Sal speaks with bodybuilding journalist and steroid expert, John Romano about steroids. The interview is followed up by a discussion with Sal, Adam and Justin.

• How did he get into the supplement space? (2:35)
• When did athletes start experimenting with steroids? (4:50)
• The popularity in the United States. (7:27)
• What is the difference between testosterone and other anabolic steroids? (9:29)
• The pros/cons of androgenic and anabolic steroids. (11:25)
• What is the difference in feel? (13:31)
• Why he believes most steroid stacks should start with testosterone. (15:23)
• Why you must determine your goals and realistic expectations first. (18:25)
• The starter stack for a young male in his late 20s to increase performance. (20:00)
• How to determine your dose duration? (25:00)
• Once off a cycle, how does one get back to baseline? (26:44)
• Should women stay clear of anabolic steroids? (28:33)
• What is clenbuterol and what is it used for? (32:40)
• What is albuterol? (33:48)
• How growth hormone stimulates other things to happen. (34:44)
• What are Selective Androgen Receptor Modulators (SARMs), why am I able to buy them on the internet, and what do they do? (38:57)
• How did athletes beat drug tests back in the day? (46:13)
• Is there a genetic component to how you respond to these drugs? (52:25)
• Why recovery and nutrition are the keys to preserving muscle, NOT drugs. (53:51)
• Why he believes there are only two genders and addressing the controversy surrounding transgender athletes. (55:21)
• Are testosterone cycles becoming more acceptable and mainstream? (1:04:00)
• How has the response been to his podcast? (1:07:25)
• A Mind Pump follow-up conversation on the comments made by John. (1:11:39)

Related Links/Products Mentioned

• March Promotion: Get in Shape for Summer – Promo code: “SPRINGBREAK” at checkout
• ‎Fitness Fame & Fortune on Apple Podcasts
• Dragon Slayer Media - YouTube
• Mind Pump #922: John Romano
• Death of Tom Simpson - Wikipedia
• Effects of androgenic-anabolic steroids in athletes
• Anadrol - steroid.com
• Clenbuterol: Side Effects, Uses, for Weight Loss, and More
• Albuterol | Side Effects, Dosage, Uses and More
• Human growth hormone (HGH): Does it slow aging? - Mayo Clinic
• Growth hormone, athletic performance, and aging
• SARMs: Everything You Need to Know - Men's Health
• Mind Pump#895: Do Transgender Athletes Have An Unfair Advantage?
• Phys Ed: Will Olympic Athletes Dope if They Know It Might Kill Them?
• Icarus | Netflix Official Site
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

People Mentioned

• Jay Cutler (@jaycutler) Instagram
• Lance Armstrong (@lancearmstrong) Instagram
• Barry L Bonds (@blbonds25) Instagram

View Details

MInd Pump

Podcast Notes Key Takeaways * Instead of the old days where we looked at magazines for advice, social media makes influencers feel real and connected * It’s hard to find a good “influencer” because everyone has independent issues and motivators * It’s important to realize that even if it works for a bit, social media doesn’t address the root issue that keeps someone out of shape * Influencers love to appear “natural” and swear by supplements – the reality is most influencers have implants, use steroids, and are paid by supplement companies to promote useless products * Using counter-culture and purposely making inflammatory statements to get clicks is a tactic leveraged by influencers * Cardio is NOT the best way to burn body fat – build muscle and get stronger to rev metabolism and burn fat * Protein is the most mismanaged macronutrient – it’s either abused or under-consumed

Read the full notes @ podcastnotes.org

In this episode Sal, Adam & Justin uncover seven lies that are commonly spread by fitness influencers.

• How the old tricks still work. (2:15)
• The challenges of these “new” fitness influencers. (5:19)
• The Seven Lies Fitness Influencers Love to Tell. (5:58)

• 1 – They are natural. (6:12)

• 2 – The way to get to your goals is “no days off” and “beast mode.” (13:45)

• 3 – Take something popular and counter it for attention and clicks. (20:00)

• 4 – How cardio is the best way to burn body fat. (30:13)

• 5 – Supplements make a HUGE difference. (37:05)

• 6 – Protein doesn’t make you fat. (43:52)

• 7 – There is an anabolic window and using fasting as a way to diet. (45:49)

Related Links/Products Mentioned

• Visit Vuori Clothing for an exclusive offer for Mind Pump listeners!
• February Promotion: Phase II Bundle
• The Key to Fitness Success is Self-Love – Mind Pump Blog
• Stop Working Out And Start Practicing - Mind Pump Media
• Best Exercises if You Want to Build a Great Physique – Mind Pump Blog
• 5 Most Important Exercises for Muscle Growth in an Effective Routine – Mind Pump Blog
• Cardio Sucks for Fat Loss – Mind Pump Blog
• We Burn as Many Calories as Hunter-Gatherers, So What Makes Us Fat?
• New drug that controls your appetite shows promising results in the fight against obesity
• Mind Pump #1235: The 5 Most Overrated Supplements
• Mind Pump #1220: The 4 Best Sources Of Protein
• The Myth of Optimal Protein Intake - Mind Pump Media
• Importance Of The Anabolic Window – Mind Pump
• Fasting is a Terrible Way to Lose Weight – Mind Pump Blog
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

People Mentioned

• Joey Swoll (@joeyswoll) Instagram
• Paige Hathaway (@paigehathaway) Instagram
• Devin Physique (@devinphysique) Instagram

View Details

MInd Pump

Podcast Notes Key Takeaways * The body moves through the path of least resistance * Assessments highlight natural patterns of imbalance and areas of improvement * Correcting posture reduces the risk of injury and pain * Most common posture deviations: protracted/forward shoulder, forward head, anterior pelvic tilt, posterior pelvic tilt, flattened or turned out feet * Posture correcting devices are not the answer! “If something has to hold you in place, you are not holding yourself in place.” – Sal * Three steps to correcting posture: (1) take the free, guided assessment at Mapsprimewebinar.com; (2) practice often; (3) incorporate fortification sessions, strategically strengthening muscles to counter areas of overcompensation

Read the full notes @ podcastnotes.org

In this episode Sal, Adam & Justin lay out three simple steps to improving your posture.

• How out of alignment we are. (2:53)
• Why trainers do assessments. (3:56)
• The most common posture deviations. (7:00)
• How your posture affects how you feel. (10:23)
• Why performance goals require more effort on skill acquisition. (15:28)
• Why moving optimally helps you build muscle. (16:21)
• How good posture comes naturally. (29:01)
• How to Improve Your Posture in 3 Steps. (30:54)

• 1 – Visit MAPS Prime Webinar and go through the 3 assessment exercises. (31:29)

• 2 – Pick the exercise you are the worst at and practice it daily for 10 minutes. The 2nd worst practice every other day, and the 3rd worst practice twice a week. (34:45)

• 3 – Modify your workout to compliment your particular posture issues. (36:08)

Related Links/Products Mentioned

• February Promotion: Phase II Bundle
• Visit ChiliPad for an exclusive offer for Mind Pump listeners!
• Amy Cuddy: Your body language may shape who you are | TED Talk
• MAPS Fitness Prime - Mind Pump Media
• MAPS Prime Webinar
• Do You Have Back Or Shoulder Pain? YOU NEED TO TRY THIS! | Mind Pump
• How to Fix Rounded Shoulders (GONE IN 4 STEPS!) | MIND PUMP
• How to Fix Anterior Pelvic Tilt (BECAUSE SIT HAPPENS!) | MIND PUMP
• The Active Plank- An 6-Pack Building Powerhouse
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

View Details

MInd Pump

Podcast Notes Key Takeaways * Most of what gets you into a gym is about something more surface-level than seeking personal growth * Life lessons from weightlifting come in years after consistency and discipline when your focus is no longer looks, gains, aesthetics * People who workout regularly: handle challenges better, see challenges as valuable, tend to be more successful in business, and are more resilient * “Fitness is one of the best, easiest ways to enter into personal growth.” – Sal * Highlight from ten lessons from weight lifting: fitness changes your relationship with pain; embrace failure as part of the process; focus on what you can change, ignore everything else; consistency is key; healthy self-criticism is good

Read the full notes @ podcastnotes.org

In this episode Sal, Adam & Justin cover ten lessons they have learned about life from their experience lifting weights.

• Why it takes a lot of consistency applying discipline towards a goal to see its benefits bleed into other aspects of your life. (1:57)
• What makes fitness so powerful? (5:02)
• The Ten Life Lessons from Lifting Weights.

• 1 – Change your relationship to pain and struggle. (11:14)

• 2 – Embrace failure as part of the process. (14:55)

• 3 – Learn to care for yourself like someone you care about. (18:35)

• 4 – Learn to focus on what you can change and ignore what you can’t. (22:22)

• 5 – Perfect doesn’t exist. (25:46)

• 6 – Be humble. (30:30)

• 7 – Consistency is the key to success. (34:34)

• 8 – The journey is far more important than the goal. (39:34)

• 9 – Healthy self-criticism. (43:11)

• 10 – Balance. (46:08)

Related Links/Products Mentioned

• February Promotion: Phase II Bundle
• Visit MIIR for an exclusive offer for Mind Pump listeners!
• Mind Pump Store
• The exercise effect
• The Key to Fitness Success is Self-Love – Mind Pump Blog
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources

People Mentioned

• Layne Norton, PhD (@biolayne) Instagram

View Details

Ben Greenfield Fitness

Podcast Notes Key Takeaways * There is evidence that humans are dreaming less often less vividly and experiencing less neuronal growth during sleep + This is correlated with increased amounts of screen time leading to the hypothesis that whatever you watch on screens is accepted as your own thought processes and so your thinking is done for you * Five core life skills according to Naval: + Reading + Writing + Talking + Arithmetic + Logic * The standardized method of education we use worked well during the Industrial Era, but we live in a completely different society now and education should change to reflect what is needed today * Ben encourages exercise by natural, animal-like movement + A criticism of just working out at the gym is that it only makes you effective at certain mechanical motions and doesn’t translate into real-world fitness or even longevity * “I think that having that single, succinct purpose statement for your life is actually something that is important because that’s what gets you out of bed in the morning, right? In Japan, they call it ikigai. In Sardinia, they call it the plan de vida, like the plan for your life, this idea that when you wake up in the morning, you know what it is that you’re going to do with the life that God has given you.” – Ben Greenfield * “A man is free to choose his attitude no matter what circumstances he is given in life” + Many people have wasted their lockdowns binging Netflix or mindlessly scrolling social media while others have pursued productive endeavors

Read the full notes @ podcastnotes.org

River and Terran Greenfield are my twin 12 year old sons. They are unschooled, they are hyper-creative, they can survive in the wilderness with a knife, backpack and wool blanket, they know more kitchen and cooking tricks than most adults (and have an amazing cooking podcast), and they are generally crushing life.

So in this very special episode, I put my twin boys in the podcasting hot seat to discuss life, creativity, cooking and healthy eating for kids, fitness, and much more.

During our discussion, you'll discover: -Best breakfast to crush the day.. 4:40 * Fresh-baked sourdough bread w/ jam and butter * Eggs and bacon * Smoothies made w/ Organifi * Florida Cells French restaurant in N. Idaho

-How to tell River and Terran apart, especially on audio...6:50 -Books River and Terran like to read.. 8:15 * Graphic novels (novel illustrated in comic book style) + Wings of Fire + Asterisk + Graveyard by Neil Gaiman * The Hero's Journey by * The Writer's Journey by Christopher Vogler * Graphic novels always contain a distinct style in the artwork * The Lost Language of Plants (television destroyed dreaming) * Almanac of Naval Ravikant

-Unschooling and becoming self-directed learners.. 19:04 * Essay by Naval Ravikant Ben mentions on the 5 core skills needed for life + Reading + Writing (long form) + Logic and/or computer programming + Arithmetic + Rhetoric/persuasion * The Almanac of Charlie Munger * Mathnasium program River and Terran use for their schooling * Unschooling allows learning how the world works alongside the subjects being learned (math, logic, etc.) * Advantages of AI and robots outweigh the negatives (skills becoming obsolete) * Rhetoric game * Tell 'em what you're gonna tell 'em; then tell 'em; then tell 'em what you told 'em

-A typical evening in the Greenfield home.. 35:00 * Board/card games + Quibbler + Web of Spies + Telestrations + Boggle + Scattergories + Scrabble * BGF podcast w/ James Altucher on game theory

-An average day for River and Terran.. 37:35 * Feed rabbits, play a game, play piano, workout, shoot bow * More scheduled or structured play/learning til 3-5 pm * Is life school, or is school life? * BGF podcast on unschooling * Journal on daily activities * St. Andrews College in Moscow, ID * Liberal arts studies is a good way to get a well-rounded education

-Favorites things River and Terran do for their fitness.. 44:30 * Make up own workouts; workouts w/ dad give more motivation * Animal Movements by Darrell Edwards * Irwin Lecour movement fitness * Sandbags, kettlebells * Exercise is more than workouts, gyms; movement throughout the day * Breathwork: + 4 in, 8 out promotes parasympathetic nervous system + SOMA breathwork course + BGF article on the SOMA course + Far better for stress control than pill popping * BGF podcast w/ Niraj Naik, the Renegade Pharmacist * Fish oil supplement * Restore for gut health * Glutathione supplement * Limit screen time

-River and Terran's diet tips.. 50:45 * Breakfast: natural eggs and meat * Lunch: Sandwiches w/ mom's sourdough bread * Wild Planet fish * Pickles, lettuce, arugula in the sandwiches * Walnuts, raisins for snacks * Sesame seed rice crackers * Sparkling water * Halo stevia drink * Mocktails at restaurants * Izzy for parties * Chai tea and Italian sodas * Coconut ice cream for dessert

-Is there a perfect diet all humans should follow?.. 54:40 * Mediterranean diet seems more agreeable than other diets * Eating w/ people, long family dinners * Making your own food helps you appreciate it more * Easy to overeat from packages vs. food prepared yourself

-River and Terran's views on screen time and video games...57:00 * They both have an iPod Touch and is for business purposes (podcast) * Computer used mostly for school

-About the Go Greenfields cooking podcast.. 59:15 * Started 4+ years ago * Began learning to cook at age of 3 (made mom eggs for Mothers Day) * The Four Hour Chef by Tim Ferris * Eggs are a great starting point for learning to cook * Favorite recipes: + Paleo doughnuts made w/ Magic Spoon cereal + Terran: Soufflé + River: Risotto * Top baking tip from Terran: Don't overcook; don't rely on looks to determine if it's done * Top risotto tip from River: Keep stirring, pay attention constantly * Top tip from the chef: Don't add too many seasonings; keep it simple * Clean up as you go * Pay attention to recipes

-Tips on hunting and plant foraging.. 1:09:30 * Do it a lot at home to appreciate the diversity in other locales * Bow hunting is more natural and dependent on physicality than w/ a rifle

-How to care for yourself spiritually.. 1:12:45 * First thing in the day: read Bible, journal, express gratitude * Sing doxology every Sunday * Spiritual Disciplines handbook by Adele Calhoun * Abide app * Self-examination at the end of each day allows you to reflect on how you did that day

-River and Terran's own life purposes.. 1:15:30 * "To make the love and joy of God through writing and art" * "To use my art to make people feel strong emotions"

-River and Terran's take on 2020 w/ COVID-19, lockdowns, masks, etc.. 1:16:35 * They enjoy seeing dad more * Different reactions w/ kids vs. adults

-One thing River and Terran think everyone should know or experience.. 1:19:40 -And much more! Resources from this episode: -The GoGreenfields podcast

Episode sponsors: -The Kion Fasting Challenge: The Challenge starts January 6th, it's completely FREE to join, and when you do you'll get a bunch of exclusive content including access to a Q&A by yours truly answering all your burning fasting questions. To join just go to getkion.com/fasting-ben

-Organifi Green Juice: Now you can get all your healthy superfoods in one glass...with No Shopping, No Blending, No Juicing, and No Cleanup. Get a 20% discount on your entire order when you use discount code: BENG20

-Lucy Nicotine Gum: If you are looking for a cleaner and tastier alternative to other nicotine products, then this product is for you. The gum comes in three flavors - Wintergreen, Cinnamon, and Pomegranate - and the lozenges in cherry ice. To save 20% on any order, just use discount code: BEN 20.

-Water and Wellness: The best solution for clean and safe drinking water. Water and Wellness also offers an amazing line of essential water additives such as Quinton Marine plasma which contain over 78 trace minerals and elements from the ocean to help restore your biological-terrain. Get 15% off your order when you use discount code: GREENFIELD

Do you have questions, thoughts or feedback for River Greenfield, Terran Greenfield or me? Leave your comments at bengreenfieldfitness.com/gogreenfields and one of us will reply!

View Details

MInd Pump

Podcast Notes Key Takeaways * Pop magazines shouldn’t be your source of health and wellness * The real “healthy at any size” movement has been highjacked * Don’t compare person to person: an overweight person is not less healthy than a lean bodybuilder who abuses steroids, extreme diets, and doesn’t sleep * We have normalized obesity in part because food is a more acceptable addiction than others * Objectively, your health will improve if you are within a healthy range of body fat * Don’t equate love with simply not hating yourself

Read the full notes @ podcastnotes.org

In this episode Sal, Adam & Justin discuss recent Cosmopolitan covers and the health at every size movement.

• Why Cosmopolitan isn’t the place to go for health information. (3:34)
• What the “health at every size” ACTUALLY means. (8:20)
• The history surrounding obesity and how there is a wide range of body types. (12:31)
• Why being “healthy” encompasses A LOT of things. (19:10)
• What loving yourself really means. (27:17)

Related Links/Products Mentioned

• December Special (Extended until Jan. 10th, 2021): 3 MAPS Bundles for your level of fitness!
• Visit Legion Athletics for the exclusive offer for Mind Pump listeners! Code “mindpump” at checkout
• Cosmopolitan Cover Promotes Plus Size Women as ‘Healthy’
• @mindpumpsal post “Health at every size”
• Health At Every Size Community Resources
• Loneliness: A disease?
• Workout Because You Love Yourself Not Because You Hate Yourself – Mind Pump Blog
• Mind Pump Podcast – YouTube
• Mind Pump Free Resources