Podcast Notes Playlist: Latest Episodes

Bryce Hall & Anthony Pompliano have partnered up to bring Capital University to you. This show is a new age business/entrepreneurship podcast, geared towards helping young entrepreneurs and influencers create long term wealth. Throughout the show, Pomp and Bryce will be discussing investing, business, social media, and much more. They will also be bringing on world-class entrepreneurs and business leaders to further the learning. Be sure to subscribe to the show, share the episode with your friends, and check out the show on YouTube for the full uncut video. 

Simple Hacks To Feel Better In Five Minutes | This episode is brought to you by Thrive Market and Joovv

The vast majority of today’s health problems are rooted in our busy, modern lifestyles. So many people say they don’t have time for the gym, to overhaul their diet, to spend the quality time they want to with their loved ones—our wellbeing often gets added to a to-do list.

Trying to implement healthy lifestyle changes can be overwhelming for many people, but my guest on today’s podcast says that all it takes is 5 minutes a day to make a real difference in your health. 

Dr. Rangan Chatterjee is regarded as one of the most influential medical doctors in the UK and hosts the most listened to health podcast in the UK and Europe, ‘Feel Better, Live More’. His first three books have all been #1 Sunday Times Bestsellers and his latest, Feel Better in 5, shows people how to transform their health in just 5 minutes. It has been a smash hit in the UK, selling almost 100,000 copies in just 7 months, and has just been published in the United States. Professor BJ Fogg, the world’s leading expert in human behavior, calls this book, one of the best habit change programs he has seen—deceptively simple but remarkably effective.” Dr. Chatterjee regularly appears on BBC News and Television and has been featured in numerous international publications including The New York Times, Forbes, The Guardian and Vogue, and his TED talk, How To Make Disease Disappear, has been viewed almost 3 million times.

All of us have made short-term changes before, but how do you get them to last? Dr. Chatterjee shares his plan, Feel Better in 5, which is based on three easy practices, which he calls, “health snacks.” Each one takes no more than 5 minutes to complete—short enough to be able to fit into your busy day, yet long enough to ensure you gain real benefits. 

This episode is brought to you by Thrive Market and Joovv.

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Our mitochondria get weaker and less abundant as we get older, plus lots of things in our lives like stress, bad food, and toxins damage them over time. But a modality called red light therapy helps me support healthier mitochondria and fight inflammation—I use Joovv red light therapy devices to do this at home. If you want to check out Joovv’s various red light therapy devices for yourself just head over to joovv.com/farmacy.

Here are more of the details from our interview: 

• Inspiration and knowledge doesn’t necessarily lead to application (8:40)

• BJ Fogg and the science of behavior change (11:52)

• How Dr. Chatterjee worked with a patient to establish a consistent exercise routine (16:50)

• The power of attaching a new, easy behavior to an existing habit (22:56)

• Why experiencing success is key to lasting behavior change (28:15)

• The relationship between eating behavior and stress (32:09)

• “Health snacks” for your mental health and emotional heart health (34:16)

• Why we should luxuriate in the feelings we get from our positive behaviors (53:01)

• Establishing habits for low motivation (58:23)

• Dr. Chatterjee’s personal daily “health snack” practices  (1:07:55)

• Why these practices can be especially impactful for caretakers (1:11:24)

Learn more about Dr. Chatterjee at https://drchatterjee.com/ and get his new book, Feel Better in 5, at https://drchatterjee.com/feel-better-in-5/.

Get Dr. Chatterjee’s Feel Better in 5 Success Chart at drchatterjee.com/chart

Follow Dr. Chatterjee on Facebook @DrChatterjee, on Instagram @DrChatterjee, and on Twitter @drchatterjeeuk

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• What Blas Moros learned from playing tennis
  • It’s hard and destructive to compare yourself to other people
    • “There’s always gonna be someone more talented, somebody better than you. But are you a little bit better than who you were yesterday?” – Blas Moros
  • The process of pushing yourself to the highest levels makes you truly understand yourself, your strengths, weaknesses, motivations, etc..
    • “Self-knowledge is self-mastery” – Blas Moros
• While reading, Blas continuously asks himself how he can apply the ideas he learns in his life
  • “So how can I take these ideas that are really exciting to me on paper and apply them in my day-to-day life so that they’re not just beautiful ideas that, again, sound good on paper, they’re concrete, they’re actionable” Blas Moros
  • “The definition of a good book is how much it impacts your life, how much it changes your life, and if it doesn’t, I would argue that the value of reading that book wasn’t that great” – Blas Moros
• “That’s the beautiful thing about the internet, that you can find a community, you can find a niche no matter how nerdy or esoteric you are” – Blas Moros
• Becoming a good writer makes you a clear thinker
• You need to fill your cup before you can possibly fill other cups
• The Latticework is an online multidisciplinary learning resource to help people connect ideas and take advantage of the compounding effect of learning

Blas Moros is writer, thinker, entrepreneur and so much more. He’s the man behind Sean’s favorite website The Rabbit Hole that is filled with book recaps, thought provoking essays and other amazing content. Blas is at it again with his latest project The Latticework.

If you’re into lifelong learning, mental models, and multidisciplinary approaches to life then you will love the latticework. It’s a site pulling the most important lessons from all of the major disciplines and we think this is going to be an essential read for any high performer.

On this episode Sean and Blas discuss some of the most important lessons he’s learned from playing elite tennis, studying the world's best thinkers and reading over 600+ books.

Blas's Episode Notes 

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• Atherogenic lipoproteins are now widely recognized as the driver of atherosclerosis
• Smoking and hypertension are two of the biggest risk factors for cardiovascular disease
• “The causal relationship between apoB and atherosclerosis is as strong as anything we see in medicine.” – Peter Attia
• The overwhelming majority of people with low HDL have a high apoB which drives atherosclerosis
• Lp(a) represents the single greatest driver of atherosclerosis
• Everyone should be tested for Lp(a) once in their life
• Statin contribution to atherosclerosis reduction is likely because of apoB reduction

World-renowned lipidologist Tom Dayspring returns to give an update on the current thinking in lipidology as a follow-up to his 2018 five-part podcast series. In this episode, Tom discusses the growing consensus that atherogenic lipoproteins are essential drivers of atherosclerotic vascular disease. Tom further emphasizes apolipoprotein B (apoB) and lipoprotein(a) (Lp(a)). He provides insights into risk assessment, including which lab metrics to use, how to interpret them, and the appropriate therapeutic targets. Additionally, Tom discusses the most recent developments in lipid-lowering drug therapies—from the continued evolution of PCSK9 inhibitors, to the latest understanding of EPA and DHA, and the most recent addition of bempedoic acid to the list of therapeutic agents.

We discuss:

• The latest in the field of lipidology and cardiovascular disease [3:45];
• Apolipoproteins—the key to understanding lipid biology [9:30];
• ApoB as a preferred metric over LDL-P [16:30];
• Therapeutic goals for apoB concentration [21:45];
• Drivers of atherosclerosis [34:15];
• Overview and current thinking on high density lipoproteins (HDLs)—Is it a useful metric? [37:00];
• Lipoprotein(a)—the most dangerous particle you’ve never heard of [55:00];
• Are low density lipoprotein triglycerides (LDL-TGs) a useful metric? [1:13:15];
• Tom’s preferred lab measurements [1:17:45];
• The latest in lipid-lowering therapies [1:21:30];
• The different pathways among various lipid-lowering drugs [1:30:45];
• The latest on EPA and DHA [1:38:15];
• Fibrates—an underappreciated treatment for hypercholesterolemia [1:49:45] and;
• More.

Learn more: https://peterattiamd.com/

Show notes page for this episode: https://peterattiamd.com/tomdayspring6 

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• The ability to differentiate between seemingly similar emotions helps us identify the best actions we can take
  • If you feel “bad”, you might not know what to do next to improve how you feel
  • But if you know you are feeling angry, sad, or afraid, it will be easier to decide what you should do
• “When people say ‘don’t be sad, don’t be angry’, really, what they’re saying is, ‘I don’t want to deal with you being angry or sad, and I don’t want to feel that way so I want you to calm down'” Lisa Feldman Barrett
• Our brain runs the metabolic budget of our bodies
  • When running a deficit, the brain stops spending
    • You feel tired
    • You don’t learn as much
    • Eventually, it starts cutting the budget by letting neurons die
  • The most important things to replenish our brain’s budget are:
    • Adequate sleep
    • Healthy food
    • Exercise
    • Sex
    • Physical and social connections
• If there was only one thing you could do in your life
  • Sleep a decent amount every day (7-8 hours for most adults)
• The idea that we make bad decisions when we are emotional is not supported by evidence
  • We can make very good decisions when we are emotional
• “Breathing is really the only way that we know of, biologically speaking, to deliberately get a handle on your nervous system” – Lisa Feldman Barrett

Neuroscientist, psychologist and author, Lisa Feldman Barrett discusses the complexities of the brain, our emotions, improving ourselves and our relationship with others, making good decisions and giving yourself an existential break.

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