Podcast Notes Playlist: Latest Episodes

• Before committing to a path, you should figure out which path you want to pursue
  • Otherwise, you’ll let other people decide your path
  • You need to understand what makes you fulfilled
• Curiosity is a critical trait of world-class performers
  • Being curious makes you move from competence to excellence
• The Hierarchy of Mindset
  • 1. The victim
  • 2. The pessimist
  • 3. The optimist (most people stop here)
  • 4. The extreme realist
    • We can still thrive, despite the inevitable adversities
  • 5. The curious competitor
    • Actively seeking out difficulties and challenges
    • “You can do things that you don’t know you can do, and you won’t know that you can do them until you need to” Chris Williamson
• One essential trait of the curious competitor is awareness
  • When something triggers you, instead of reacting you can become aware of it
  • Practicing meditation allows you to create a “mindfulness gap” between the trigger and the reaction
    • “The moment you realize you can step in your own programming, that’s the day your life changes” Chris Williamson
• Talking about your goals is dangerous
  • “If we don’t commit to it we are just kidding ourselves” Ben Bergeron
  • You need to execute more than you plan
• Time is not the most valuable resource we have, focus is
  • What you focus on during that time is your most valuable resource
• Blur the line between work and play

Ben Bergeron is a CrossFit Coach and the Owner of CrossFit New England.

As far as we know, we only get one shot at life, so we'd better make it count. Fulfilling our potential and making the most of our abilities is the name of the game, but how do you do this?

Expect to learn why core values are so important to achieving your goals, how Ben focusses on maximising his minutes, how to embrace adversity in your life, why intentionality and focus are so crucial and much more...

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Extra Stuff:

Check out CompTrain - https://comptrain.co/

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Get in touch. Join the discussion with me and other like minded listeners in the episode comments on the MW YouTube Channel or message me...

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

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Email: [email protected]

• 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

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
  
  

• Stress is a generic system the body uses to turn on what it needs, turn off what it doesn’t, and stimulate the body or mouth to move to action
• We can’t control the external world but can – and should – do our best to control how we respond to things
• “We can’t use the mind to control the mind, we need tools” – Dr. Andrew Huberman
• The goal of all stress management is to remain calm of mind when the body is activated
• The physiological sigh is the best real-time tool to calm down: two inhales through the nose followed by an extended exhale through the mouth  
• Managing medium-term stress (stress lasting days to weeks) is best done by increasing your stress threshold through short, difficult bursts to become more comfortable at higher levels of activation – try sprints, cold shower, bike intervals, etc.
• Social connections (e.g., significant other, platonic, pet, joy of participating in or watching event) mitigates long-term stress by releasing serotonin and suppressing tachykinin

This episode explains what stress is, and how it recruits our brain and body to react in specific ways. I describe the three main types of stress, and how two of them actually enhance the function of our immune system making us less vulnerable to infections. I review tools that allow us to control our stress in real time, as well as tools to prevent long term stress, burnout and stress-induced illness and anxiety. As always, we cover behavioral tools and supplements that can assist or hinder stress control.

Thank you to our sponsors:

• InsideTracker - http://insidetracker.com/huberman
• Helix Sleep - https://helixsleep.com/huberman

Our Patreon page:

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

Supplements from Thorne:

• http://www.thorne.com/u/huberman

Timestamps below.

• 00:00:00 Introduction
• 00:04:41 Emotions: A Logical Framework of Brain-Body Loops
• 00:10:29 Stress: The (Falsely Narrow) Animal Attack Narrative
• 00:14:31 The Stress RESPONSE: Generic, Channels blood, Biases Action
• 00:21:08 Tools to Actually Control Stress: Reduce Alertness or Increase Calm
• 00:24:15 The Fastest Way to Reduce Stress In Real Time: “Respiratory Sinus Arrhythmia”
• 00:29:45 The Fastlane to Calm
• 00:34:53 Important Notes About Heart Rate Deceleration: Vaso-vagal Lag
• 00:36:50 Cyclic Sighing For Calm and Sleep Induction
• 00:37:57 Nasal Breathing For Cosmetic, Immune and Performance Enhancement
• 00:38:46: Two Breathing Centers In The Brain
• 00:39:45 Breathing For Speaking Clearly
• 00:40:39 The 3 Types of Stress: Short, Medium and Long-Term
• 00:42:10 Positive Effects of Short-Term Stress: Immunity and Focus
• 00:45:32 Adrenalin (Epinephrine) Deploys Killer Immune Cells
• 00:46:40 Cyclic Deep Breathing IS Stress: Wim Hof, Tummo & Super-Oxygenation
• 00:50:58 Inflammation Is Useful and Good, In the Short Term
• 00:52:02 Procrastination and Self-Manufactured Nootropics
• 00:53:00 Relaxation Can Causes Illness
• 00:54:30 Immune Activation Protocol
• 00:55:20 Medium Term Stress: A Clear Definition
• 00:56:07 Stress Threshold
• 00:57:10 Stress Inoculation Tools: Separating Mind & Body, On Purpose
• 00:59:50 Use Vision to Calm the Mind When the Body Is Agitated
• 01:02:36 Beyond NSDR
• 01:04:36 Long Term Stress: Definition, Measurement, Cardiovascular Risks
• 01:06:30 Tools for Dealing With Long Term Stress
• 01:08:20 The Oxytocin Myth
• 01:09:15 Serotonin: Satiety, Safety
• 01:12:00 Delight and Flexibility
• 01:13:30 Chemical Irritants We Make But Can Control: Tackykinin
• 01:15:40 Impactful Gratitude
• 01:16:25 Non-Prescription Chemical Compounds For Additional Anti-Stress Support
• 01:18:04 Melatonin: Cautionary Note About Adrenal Suppression
• 01:19:15 Adrenal Burnout Is A Myth… But Why You Need to Know About It Anyway
• 01:21:10 L-Theanine For Stress Reduction and Task Completion Anxiety
• 01:23:00 Beware Taurine and Energy Drinks With Taurine
• 01:23:30 Ashwagandha: Can Powerfully Lower Anxiety And Cortisol
• 01:25:50 Examine.com Is An Amazing Free Resource
• 01:26:20 How This All Relates to Emotions: State Versus Demand = Valence
• 01:32:00 Modulating Reactivity, Mindfulness, & Functionality With Objective Tools
• 01:34:00 Next Steps
• 01:35:40 Topic Suggestions, Subscriptions and Reviews Please
• 01:37:40 Additional Resources, Synthesis

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/]

• “If you’re comfortable on Twitter, then you’ve obviously warped your mind” – Max Arbitrage
  • This isn’t inherently good or bad, but it’s completely irregular to the rate at which we socialized and processed information for millennia 
• “The thing I’ve learned about narratives is that they work out best if there’s no reality behind them” – Jim O’Shaughnessy
  • If you can empirically compare reality to the narrative, then it’s too easy to disprove the narrative
• “If you start ranking the hierarchical levels of standard deviation for risk, what you basically find is that people who make a lot of money and work their way up the chain essentially act as shock absorbers in the system for larger amounts of volatility” – Max Arbitrage
  • People who are risk-averse tend to value peace of mind more than the potential for exponential results 
• Distractions are probably the number one reason today why people stagnate in life
  •  The entirety of mankind’s knowledge is on the internet, yet most people only use the internet for entertainment

In this episode of Infinite Loops we spoke with the man behind anonymous Twitter account Max Arbitrage. Max is an investor, entrepreneur, and top mind in the health care industry. In this conversation we covered:

• Game theory and modern markets
• Deterministic vs. probabilistic thinking
• Max’s entrepreneurial ventures
• Fixing what sucks in an industry
• The perils of status games
• And MUCH more

Follow Max on Twitter (https://twitter.com/max_arbitrage).

Alex Heath and Mathew Olson interview Facebook CEO Mark Zuckerberg about the promise of augmented and virtual reality. They discuss why he's investing so much time and money on the technology, how it could forever change entertainment and the workplace and what technical hurdles still need to be overcome for the technology to reach its potential.