London Real

Jackie Cruz is an American/Dominican actress, singer, and activist.

She is best known for her role as Marisol "Flaca" Gonzales in the Netflix original series, ORANGE IS THE NEW BLACK, which is about to start its sixth season.

Former FBI hostage negotiator Chris Voss explains tactical empathy, mirroring, the power of no and why he aims for "that's right", with stories from bank robberies and kidnappings.

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Chris Voss is the former FBI Lead International Kidnapping Negotiator, who handled more than 150 international hostage cases, and spent three years investigating the first bombing of the World Trade Center.

Dan Peña returns to London Real to discuss QLA, the bull market, mental toughness, his army years and why he teaches high performance to a younger generation.

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Chapters

• 6:03 Introduction and what has changed in two years
• 7:04 Interest rates, the bull market and Trump
• 12:32 The wall, immigration and leadership
• 16:22 Explaining the bull market to a new generation
• 20:06 Sacrifice and the QLA dropout rate
• 23:03 Why Dan gives his message away free
• 30:05 Dan's views on global warming and oil
• 43:07 Health, testosterone and the snowflake argument
• 50:48 Toughness, fighting and the Spartan trend
• 56:19 University talks and the scorched earth policy
• 1:05:06 How the QLA audience has changed
• 1:19:06 Regrets and aiming higher
• 1:22:06 Dan's army years and early career
• 1:40:52 Diet, Ironman training and mentors
• 1:51:12 An early 1980s plan in Haiti
• 2:01:03 Growing up and fighting back
• 2:23:34 The Peñaisms
• 2:29:34 The London Real relationship and parting advice

Sleep scientist Matthew Walker explains to Brian Rose why sleep underpins health, what alcohol and pills do to it, and how society could change its attitude to sleep.

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Chapters

• 5:54 Introduction and why sleep matters
• 7:22 Writing Why We Sleep
• 9:04 How a Liverpool scientist became a sleep researcher
• 12:06 Sleep, dieting and athletic performance
• 16:18 Brian's routine and sleep divorce
• 17:19 Alcohol and sleep
• 19:27 Light, temperature and hot showers
• 23:27 Regularity and why nobody teaches sleep
• 27:29 Sleep for new parents and chronotypes
• 33:14 The evolution of sleep
• 36:42 What happens in the brain during sleep
• 40:13 Deep sleep and memory
• 43:29 Dream sleep and creativity
• 47:05 Social jetlag and catching up on sleep
• 50:51 Sleep and lifespan
• 54:32 Sleep in medicine and long hospital shifts
• 1:04:50 Sleep divorce
• 1:08:32 Sleeping pills
• 1:15:09 Sleep as a public health issue
• 1:21:12 Fame, the mission and closing