Podcast Notes Playlist: Latest Episodes

• Interventions Testing Program developed the gold standard protocol of using mice to testing lifespan drugs
• “I don’t really care what causes aging. What I care about is what can postpone all the different aspects of aging. Once you rephrase the question you are well on the way to designing experimental paradigms which address the serious question.” – Dr. Richard Miller
• A good lifespan drug will extend life in the oldest animals in the treatment group compared to the oldest animals in the control group
• A big surprise is that rapamycin and acarbose have positive lifespan effects even when administered late in life
• Most longevity drugs have differential effects in males and females
• Regulation of glucose in males seems to be a potential driver in increasing lifespan and healthspan in mice models
• Positive impact on longevity: 17-alpha estradiol (in males only), acarbose, rapamycin, canagliflozin (SGLT-2 inhibitor)

We discuss:

• Rich’s interest in aging, and how Hayflick’s hypothesis skewed aging research (3:45);
• Dispelling the myth that aging can’t be slowed (15:00);
• The Interventions Testing Program—A scientific framework for testing whether drugs extend lifespan in mice (29:00);
• Testing aspirin in the first ITP cohort (38:45);
• Rapamycin: results from ITP studies, dosing considerations, and what it tells us about early- vs. late-life interventions (44:45);
• Acarbose as a potential longevity agent by virtue of its ability to block peak glucose levels (1:07:15);
• Resveratrol: why it received so much attention as a longevity agent, and the takeaways from the negative results of the ITP study (1:15:45);
• The value in negative findings: ITP studies of green tea extract, methylene blue, curcumin, and more (1:24:15);
• 17α-Estradiol: lifespan effects in male mice, and sex-specific effects of different interventions (1:27:00);
• Testing ursolic acid and hydrogen sulfide: rationale and preliminary results (1:33:15);
• Canagliflozin (an SGLT2 inhibitor): exploring the impressive lifespan results in male mice (1:35:45);
• The failure of metformin: reconciling negative results of the ITP with data in human studies (1:42:30);
• Nicotinamide riboside: insights from the negative results of the ITP study (1:48:45);
• The three most important takeaways from the ITP studies (1:55:30);
• Philosophies on studying the aging process: best model organisms, when to start interventions, which questions to ask, and more (1:59:30);
• Seven reasons why pigs can't fly (2:08:00); and
• More.

• 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

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

• As a creator, you must have the internal belief that you can create great things even though you don’t yet have support from other people
  • Delusional optimism is helpful to have for both creators and entrepreneurs
• Tim believes every person has 2 minds: a higher mind and a primitive mind
  • The higher mind can see the world in real-time, understands what culture and society are, and understands all of the lessons we’ve learned during our lifetime. It follows a more long-term thinking process.
  • The primitive mind is the ancient software that is a survival program from 50,000 BC. Its purpose is to remind you to eat, reproduce, and be accepted by others. It follows a more short-term thinking process.
• “If you are determined to believe something, there is absolutely no one who is going to stop you from believing it” – Tim Urban
  • For instance, there’s a growing group of 10,000+ people who believe the Earth is flat and won’t change their minds no matter what evidence you show them
• Most of your beliefs are probably wrong, be open to changing them. Seek the truth instead of seeking to be right all the time.
  • Think of your ideas as models and be open to changing models when presented with new evidence
• “The best way to change behavior that is happening naturally is to publicly shame it and to make it uncool.” – Tim Urban

In this episode we spoke with Tim Urban, founder and writer at Wait But Why? In this super episode Jim and Tim discuss:

• The story of us
• Managing and taming our biases
• Flat earthers and how we’re no different
• Overcoming our outdated mental hardware
• and MUCH more.

Follow Tim on Twitter (Twitter.com/waitbutwhy) and check out his site (waitbutwhy.com)

https://bit.ly/Go_BelowtheLine 

Hit the show hotline and leave a question or comment for the show: 424-272-6640, email James questions directly at [email protected] or follow us on Twitter @ twitter.com/gobelowtheline

James opens the show giving the #1 piece of advice he would give to founders to multiply their chances of startup success 10 fold. He then takes answers voicemail questions about how founders should decide how to to delegate their time and the strategy founders could take in the early stages of their companies. He closes the show by expounding on why he moved away from Silicon Valley to Los Angeles, despite the large network effect that exists for founders in the Bay area.

Support Our Sponsors Magic Mind https://magicmind.co

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  About your host, James: James Beshara is a founder, investor, advisor, author, podcaster, and encourager based in Los Angeles, California. James has created startups for the last 12 years, selling one (Tilt, acquired by Airbnb), and invested in a few multi-billion dollar startups to date. He has spoken at places such as Y-Combinator, Harvard Business School, Stanford University, TechCrunch Disrupt, and has been featured in outlets like the New York Times, the Wall Street Journal, Fortune Magazine, and Time Magazine. He’s been featured in Forbes, Time, and Inc Magazine’s “30 Under 30” lists and advises startups all around the world. All of this is his “above the line” version of his background. Hear the other 90% of the story in the intro episode of Below The Line.  “Below the Line with James Beshara" is brought to you by Another Podcast Network.

• Give people clarity about what’s most important, the strategy, and goals they’re working towards
• Most of “work about work” is really exchanging status information, and getting on the same page with your team
• The pyramid of clarity from top to bottom:
  • The Mission
  • Strategy
  • Company-wide objectives
  • Business, product, and internal objectives
  • Key results
  • Projects
• You get diminishing returns as you go beyond 50 or 60 hours per week- your hours get less productive
• The goal is not to maximize your hours but maximize your output
• Meetings are not evil – but they chop up your calendar, and can interrupt focus time
• Radical inclusiveness is where whoever shows up is totally welcome and embraced and included and encouraged to participate

My guest today is Dustin Moskovitz, co-founder and CEO of Asana, a team-centric product management tool used by over 1.3 million users around the world. Dustin started Asana in 2008, 4 years after co-founding Facebook. In this conversation, we dive into Dustin's belief about the diminishing returns of hard work, the shocking amount of productivity lost in doing "work about work", and Dustin's philanthropic investment strategy around leverage and maximizing ROI. I hope you enjoy my wide-ranging conversation with Dustin Moskovitz. 

For the full show notes, transcript, and links to mentioned content, check out https://www.joincolossus.com/episodes/88012555/moskovitz-eliminating-work-about-work

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Founder's Field Guide is a property of Colossus Inc. For more episodes of Founder's Field Guide, go to https://www.joincolossus.com/episodes.   

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Follow Patrick on Twitter at @patrick_oshag

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Show Notes

[00:03:19] – [First question] – Balancing hard purposeful work and too much work that leads to burn out

[00:05:41] – What led to this way of thinking

[00:06:54] – Regulating hard work through culture

[00:08:25] – False tradeoffs and how Asana represents this

[00:09:43] – Origins of Asana

[00:13:22] – Organizing the chaos of a project

[00:18:09] – Change vs discipline of the mission

[00:19:55] – Transferring good ideas from one company to another

[00:23:19] – Instilling leverage as a concept in an early company

[00:25:21] – New learning curves in building Asana

[00:26:52] – Hardest boss battle during his time at Asana

[00:28:43] – The role of the work graph

[00:31:46] – The proliferation of the work management space and the overall landscape

[00:32:56] – The idea of radical inclusiveness

[00:36:31] – Best reasons to start a new company

[00:37:47] – What will lead to Asana’s continued success

[00:38:59] – Lessons building the product

[00:41:13] – Work with the Open Philanthropy Project

[00:43:44] – Work on pandemics and biosecurity

[00:46:11] – Where he sees the future of artificial intelligence

[00:50:47] – Kindest thing anyone has done for him

• Sleep is broken up into 90-minute blocks called “ultradian rhythm”
• Slow-wave (non-REM) sleep takes place earlier in the night
• As sleep progresses throughout the night, REM sleep takes up more time
• Things that happen in slow0wave sleep: motor learning, motor skill learning, details about specific events
• Lack of REM sleep tends to make people emotionally irritable – we tend to catastrophize small things because we can’t unlearn the emotionality of events
• The mechanisms of Ketamine and PCP bear striking resemblance to patterns of REM sleep and are sometimes used as therapeutics
• “Sleep deprivation isn’t just deprivation of energy or deprivation of immune function, it’s deprivation of self-induced therapy every time we go to sleep.” – Dr. Andrew Huberman
• New research highlights that it may be more important to get a consistent amount of sleep versus the hours of sleep each night
• To improve sleep quality: limit fluids before bed, perform resistance exercise during the day, limit alcohol, and marijuana

This episode is all about the two major kinds of dreams and the sorts of learning and unlearning they are used for. I discuss REM-associated dreams that control emotional learning and their similarity to various trauma treatments such as ketamine and EMDR. I also discuss Non-REM dreams and their role in motor learning and learning of detailed, non-emotionally-laden information. I relate this to science-backed tools for accessing more of the types of sleep and learning people may want. Other topics are listed in the time stamps below.

Thank you to our sponsors:

• Helix Sleep - http://helixsleep.com/huberman
• Athletic Greens - http://athleticgreens.com/huberman

Supplements from Thorne:

• http://www.thorne.com/u/huberman

Timestamps below.

• 00:00 Introduction
• 03:00 The Dream Mask
• 06:00 Cycling Sleep
• 08:10 Chemical Cocktails of Sleep
• 13:00 Motor Learning
• 16:30 High Performance with Less Sleep
• 17:45 Rapid Eye Movement Sleep
• 20:30 Paralysis & Hallucinations
• 23:35 Nightmares
• 24:45 When REM & Waking Collide
• 25:00 Sleeping While Awake
• 26:45 Alien Abductions
• 29:00 Irritability
• 30:00 Sleep to Delete
• 32:25 Creating Meaning
• 34:10 Adults Acting Like Children
• 36:20 Trauma & REM
• 37:15 EMDR
• 39:10 Demo
• 44:25 Ketamine / PCP
• 45:45 Soup, Explosions, & NMDA
• 48:55 Self Therapy
• 50:30 Note About Hormones
• 51:40 Measuring REM / SWS
• 53:15 Sleep Consistency
• 56:00 Bed Wetting
• 58:00 Serotonin
• 59:00 Increasing SWS
• 59:50 Lucidity
• 1:02:15 Booze / Weed
• 1:03:50 Scripting Dreams
• 1:04:35 Theory of Mind
• 1:07:55 Synthesis
• 1:10:00 Intermittent Sleep Deprivation
• 1:11:10 Snoring Disclaimer
• 1:11:40 New Topic
• 1:15:50 Corrections
• 1:17:25 Closing Remarks

As always, thank you for your interest in science!

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/]

• “There is no easy way. There is only hard work, late nights, early mornings, practice, rehearsal, repetition, study, sweat, blood, toil, frustration, and discipline.” – Jocko Willink
  • “Discipline: the root of all good qualities. The driver of daily execution. The core principle that overcomes laziness and lethargy and excuses.” 
• The best time to start? NOW.
  • “Stop thinking about it, stop dreaming about it, stop researching every aspect of it, and reading all about it, and debating the pros and cons of it. Start doing it.” – Jocko Willink
• Zero stress is not good because it leads to regression
• The better you treat yourself and the healthier you are, the less sleep you will need
  • Sleep is necessary for recovery. If you are healthy and need to recover less then you will need less sleep.
• Jocko advises that the smartest option in a combative situation is to walk/run away
• “The ultimate form of self-defense is the firearm. It is an equalizer without parallel.” – Jocko Willink
  • But guns are not available nor are they practical in every situation which is why you should also learn hand-to-hand combat
  • “If you’re going to have a firearm, you damn well better train with it”
• Knowledge without action is useless
  • “The only thing that matters is that you actually DO” – Jocko Willink

0:00:00 - Opening

0:20:16 - The Discipline Equals Freedom Field Manual MK1-MOD1

1:57:06 - Final thoughts and take-aways.

2:06:40 - How to stay on THE PATH.

2:24:26 - Closing Gratitude.

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