Podcast Notes Playlist: Latest Episodes

• “When we find some exercises that are popular, we forget other ones and a lot of times we forget really effective exercises. They’re just not popular but they’re super effective.” – Sal Di Stefano
• Sometimes we avoid the most effective exercises because they’re difficult
  • “You want the pump but you don’t want the pain” – Sal Di Stefano
• The 8 exercises you should be doing:
  • 1) Turkish Get-up
    • The Turkish Get-uplooks like a dance move but it takes you through multiple planes of movement making it a great exercise
  • 2) The Windmill
    • The Windmill, like the Turkish get-up, doesn’t train a specific body part but it does improve overall performance
  • 3) The Farmer Walk
    • The Farmer Walk is just holding dumbbells or a trap bar in your arms and walk in a straight line
  • 4) Bulgarian Split-Squat
    • The Bulgarian Split-squat looks like a lunge but it’s not, it requires more balance and an elevated surface
  • 5) The Z Press
    • The Z Press is when you sit on the floor, spread your legs in a V-shape, and press weight upwards
  • 6) The Zercher Squat
    • The Zercher Squat is when you do a front squat with a bar in the crooks of your elbow
  • 7) Snatch Grip Deadlift
    • The Snatch Grip Deadlift is when you deadlift the bar but with a wider grip  
  • 8) Single-Leg Deadlift
    • The Single-leg Deadlift is when you bend your hips and lift one leg up while lowering your torso as low as possible
• You need to plug in and practice new exercises for about 5 weeks to start seeing results

In this episode, Sal, Adam & Justin list eight highly effective but mostly-ignored exercises and how to add them to your routine.

• The trends in exercise. (2:41)
• The 8 Best Exercises You are NOT Doing and HOW to program them into your current workout. (8:10)
• • #1 – Turkish Get-Up. (10:56)
  • #2 – The Windmill. (16:20)
  • #3 – The Farmer Walk. (20:01)
  • #4 – Bulgarian Split-Squat. (24:12)
  • #5 – The Z Press. (29:32)
  • #6 – The Zercher Squat. (33:05)
  • #7 – Snatch Grip Deadlift. (37:01)
  • #8 – Single-Leg Deadlift. (40:21)

Related Links/Products Mentioned

• June Promotion: MAPS HIIT ½ off! **Promo code “HIIT50” at checkout**
• Visit PRx Performance for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout**
• 3 Turkish Get-Up Variations - Tutorial with Kettlebell Master of Sport – Mind Pump TV
• MAPS Prime Webinar
• Add Windmills to Your Workout to Increase Your Deadlift Strength – Mind Pump TV
• COUNTRY STRONG?? Increase YOUR Work Capacity (2 EXERCISES) | MIND PUMP TV
• The Only Way You Should Be Doing Bulgarian Split Squats! (BUTT GROWTH) - Mind Pump TV
• Z Press to take Your Shoulder Development to the Next Level – Mind Pump TV
• Build Your Legs with the Zercher Squat – Mind Pump TV
• How To Do A Snatch Grip Deadlift With Eugene Teo – Mind Pump TV
• The Best Deadlift Variation You're NOT Doing!! (2 of 3) | MIND PUMP TV
• GROW Your GLUTES with a SINGLE LEG DEADLIFT! - Mind Pump TV
• MAPS Fitness Performance - Mind Pump Media
• Mind Pump Podcast - YouTube
• Mind Pump Free Resources

People Mentioned

• Dorian Yates (@thedorianyates)  Instagram
• Dr. Jordan Shallow D.C (@the_muscle_doc)  Instagram

Robert Oberst (@robertoberst)  Instagram

• “Neil Postman, who wrote prophetically back in 1993, warned against the culture of technology where anything representing technological progress was deemed as good instead of weighing the pros and cons” – Brad Kearns
  • Technology isn’t a simple binary of good/bad, we must consider its consequences without making blanket statements
• “Those who are able to disengage from the cultural momentum toward distractability, busy-ness, and all that can create a huge competitive advantage for themselves by being more productive than those immersed into busy-ness” – Brad Kearns
  • “The skillful management of attention is the key to living a good life”
• Deep work advice:
  • Schedule time for deep work and commit to it
    • Commit at least 1 hour of every day to deeply engaging work without distractions
  • Be comfortable not responding to people immediately
  • Protect time that makes you more creative
    • Time for both relaxation and deep work is necessary to achieve maximum creative potential
  • Track time you spend on activities throughout the day
    • You will probably be surprised at how much time you’re wasting on meaningless activities 
  • Inspiration is for amateurs
    • If you have to wait for inspiration to strike before acting you’ll always be stuck in the amateur divisions
• “Human beings are at their best when they’re immersed into something that’s deeply challenging” – Brad Kearns

All the way back in 1993, the late Neil Postman warned us against the culture of technology, where anything representing technological progress was deemed as good, instead of weighing the pros and cons. Oh man, doesn’t this hit home with the Apple Watch? You can make a list of the good things about it if it counts your steps and get you more active. If an old person falls, it sends a warning and help is alerted. But shouldn’t we make a list of potential downsides such as the constant ability to be distracted from the present moment, or perhaps the constant emission of electromagnetic fields on a device strapped to your body?

Newport talks about examples from The New York Times pressuring their top reporters to regularly tweet (while their prestige comes from investigative journalism and complex stories, they still want distractible, low value noise instead of quality work. And Marissa Mayer banned Yahoo employees from working remotely, entirely due to a perceived lack of productivity (they would track employees as they logged-in to a remote server to get email). It’s all because the deep work that provides the real value in today’s economy is invisible, along the way at least.

What you’ll learn during this episode:

• Human beings are at their best when they are immersed into something that’s deeply challenging.

• Since depth (people who do deep work) is becoming more and more rare, those who disengage from the cultural momentum can create a huge competitive advantage for themselves by being more productive than those immersed into busyness. By rejecting pressure to answer emails quickly or participate in social media, you can also obtain an additional benefit, which is increasing the meaning and the sense of accomplishment you get from your work.

• Winifred Gallagher’s 2009 book, Rapt: Attention and the Focused Life, drew some parallels between attention and happiness. The skillful management of attention is the key to living a good life and it transcends across all different kinds of endeavors, including parenting, friendship, family, relationships, personal health, and fitness. 

• Gallagher says who you are is the sum of what you focus on. Her insights came from a cancer diagnosis, where she was resolute to not obsess about the treatments or the prospects, but instead focus on enjoying her daily life. It was, of course, an extreme ordeal, but she still reports feeling quite pleasant most of the time.

• You can use even unpleasant situations, such as an argument with a loved one, and turn it into a positive by declaring that the argument has uncovered a need to address an issue that’s causing pain and suffering. There’s always a positive attribute to focus on: Gallagher cites research with elderly folks showing that they were successfully able to rewire their brains, such that the amygdala did not respond to negative imagery in the same manner as a young person.

• When you are deeply focused on something, you by definition ignore the little intricacies of your day that are not perfect and can add up to major frustrations.  You have no time and energy to worry about little personal slates or busy work that needs to get done. But, when we are constantly distractible and constantly checking inbox and text messages, we get dragged down the drain of negative energy, because the idle mind tends to fixate on the negative, such as FOMO (‘fear of missing out’) and FOKU (‘fear of keeping up’, as coined by my past guest, Dr. Elisha Goldstein).

• Wise words from Gallagher after surviving cancer: “For the rest of my life, I’ll choose my targets with care, and give them my wrapped attention.” 

• Referencing the work of the great Flow state researcher Mikhail Csikszentmihalyi, Newport argues that, when we are in the flow state we are the happiest, and this happens more likely at work, than during leisure time. 

• Deep work leads to flow, it leads to deep satisfaction, and it leads to a happy, content life. Check out the show where I cover Dr. Robert Lustig’s book, The Hacking of the American Mind, and talk about how most people don’t even recognize that they are constantly flooding their dopamine pathways, to the extent that they suppress serotonin and can’t concentrate or obtain contentment or satisfaction. 

So ― how do you kick some butt and become a Deep Worker??? Here are the top tips I’ve gathered from the book:

1. 1. Schedule time for deep work. Block out (at least) one hour in your calendar to focus on working on high cognitive demand tasks. Most people prefer to do more mentally demanding tasks in the morning, when they have fresh and clearer mindsets (as opposed to later on in the day), and still have the discipline to enforce boundaries that ensure productivity. 

• Be OK with annoying people. Not by being annoying, but by not responding, or taking a long time to respond to messages and calls ― this is OK and oftentimes, very necessary for focus and productivity. 

1. 1. Track your time. Good to Great author Jim Collins sets a goal every year that 50% of his time will be spent on deep work or creative work. He also uses a spreadsheet so he can account for every minute of his time. 
   2. Protect the time that makes you more creative. For many people, this time is during the morning. But it doesn’t matter what time of the day it is that you’re able to get the most “deep work” done - just that you do it. If that’s mid-afternoon, then great! Just stay committed to doing deep work during a time that works best for you. 
   3. Don’t forget about distinct shutdown time. It’s easy to focus on the importance of productivity, but rest is equally important for focus and hard work. You won’t be able to get anything done well on little to no sleep, so take time to recharge.

• “Inspiration is for amateurs.” If you are going to wait around for inspiration to just suddenly strike, then you will be in the amateur division. Don’t wait to get started on all of these very important steps, like scheduling time and tracking how you spend your time, because how can you expect to make any progress that way? Don’t hesitate, overthink, or wait for inspiration ― just go for it!

TIMESTAMPS:

The morphing of technology with humanity is not necessarily a good thing. [05:04]

Is commuting to work and school always best? [08:45]

The skillful management of attention is the key to living a good life. [10:04]

The idle mind tends to fixate on the negative. [13:12]

Schedule some time (actually use your calendar) an hour in the morning to work on highly cognitive demand tasks when you are most fresh. [15:18]

Be okay with annoying people by not responding immediately. Keep track of how you spend your time. [17:13]

Have the discipline to protect your time. Have a shut-down time as well. [19:03]

If you are going to wait around for inspiration to strike you like a lightning bolt, you’re going to be in the amateur division. [19:51]

LINKS:

• Deep Work
• Dr. Elisha Goldstein podcast
• Rapt Attention
• Mihaly Csikszentmihaly

QUOTES:

• "Human beings are at their best when they are immersed into something that’s deeply challenging."

• It’s unclear how long antibodies from SARS-CoV-2 last and whether they confer protection from future infection
• Ability of antibodies to neutralize virus remains uncertain
• Non-heritable traits such as nutrition, sleep, cross-immunity, biological age, and microbiome seem to play a larger role in variation of virus symptoms as compared to genetics
• Men and women are equally likely to get COVID-19 but men are more likely to die from it
• “Deficiencies or insufficiencies in micronutrients negatively affect immune function and can decrease resistance to infections.” – Rhonda Patrick, PhD.

This is a continuation of the last episode where Dr. Patrick took questions from newsletter subscribers around the on-going pandemic and tried to add value by talking about some of the recent research, among other things.

Some of the topics that came up as a result of the questions submitted include:

• 00:04:03 - Data surrounding SARS-CoV-2 duration
• 00:06:37 - SARS-CoV-2 and potential immunity
• 00:11:35 - Some of the main factors known to play a role in immune variation
• 00:12:05 - What role genetics may play in immune function
• 00:14:27 - How previous viral exposure regulates immunity
• 00:15:05 - What cross immunity is and how it may be relevant for SARS-CoV-2
• 00:19:46 - Antibody-dependent enhancement and SARS-CoV-2 relevance
• 00:21:50 - How sleep is a key regulator of immune function
• 00:23:44 - Microbiome composition and immune function
• 00:28:31 - The differential effects of exercise intensity and duration on immune regulation
• 00:35:00 - How specific micronutrient inadequacies may promote immune dysregulation
• 00:47:20 - The effect of sex hormones on immune function
• 00:48:55 - How biological age age may play a role in immune regulation
• 00:49:46 - Controversy surrounding hypertension drugs such as ACE inhibitors and COVID-19
• 00:53:15 - ARDS and long-term lung damage

Get our detailed summary, timeline, references and more on the FoundMyFitness episode page.

This episode mentions a number of genetic polymorphisms that affect viral entry into the host cell, viral replication, host immune response ranging from cytokine production to viral-induced inflammation, SNPs that affect vitamin D levels and more. If you have used any consumer-based genetic testing services like 23andMe or Ancestry DNA we have a free viral report with these SNPs that you can check out.

• Learn more about this free report by clicking here.

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• To license means to grant someone else permission for the use of something while you still retain ownership
  • For example, George Foreman didn’t invent the George Foreman Grill, he licenses out his name and likeness to the company that made the grill
• An advantage of licensing is that you don’t take on much risk while still getting the upside
  • The licensee takes on the manufacturing, distribution, and advertising costs while the licenser risks the possibility of hurting the brand of the license
• Licensing is comparatively easier and more profitable for most people because of all the risks and costs associated with creating and selling a product yourself
• Profit cloning is Bob’s replicable method of guaranteeing success for a product
  • “I almost never invent an original product, what I do instead is invent an improvement for a product that’s selling really well”
• Licensing Strategies:
  • Certifications
    • Licensing a service or training program that provides a certification that must be renewed 
  • IP Licenses
    • Licensing a process or intangible product/service as intellectual property
  • Repeating Circuit Joint Ventures
    • Brokering repeatable joint venture licenses between companies
  • Tollgates
    • Whenever you provide a good/service the customer will have additional needs that need satisfying. You can act as a ‘tollgate’ and lead them to providers who will satisfy those needs.

Sounds good right?

Most companies don’t realize that almost anything that a business owns is an asset that can be licensed, whether that’s a service, a process, a training program, a Physical Product, Intellectual Property, such as marketing systems, or, your name and image! Any asset can be licensed. 

Bob Serling of Licensing Lab helps companies turn their assets into 6 and 7 figure profit centers. He’s a 30-year marketing veteran AND the founder of Profit Alchemy, Inc. Serling shares how he invented a skateboard toy featuring Tony Hawk’s branding, that was sold worldwide. Bob also co-created and marketed advanced assessment software currently being used by many Fortune 500 companies. This is a fascinating and super helpful episode. As always, Roland asks questions that most people don’t.

Serling and Roland discuss inventions and product development but focus on licensing and how YOU can explore these possibilities too.  Serling shares some famous examples as well as a deep dive into how this all works. Listen if you want to bring these kinds of deals together.

If you enjoy this podcast, be sure to subscribe on ApplePodcasts, write a review, and share this episode with your business-minded friends. You can also learn more from Bob, by downloading his free E-Book.

“It’s really important that people realize, they do their business on a day to day basis, but those relationships you’ve built are leverageable assets. But most people don’t think that way”. Bob Serling

• The 25 Million Dollar letter (that he licensed and went on to make even more from).
• The nuts and bolts of brokering a deal.
• How to make money connecting people.
• When to turn your most significant expenses into profit centers. 
• Lesser-known advantages to licensing.

1. Process & IP Licenses
2. Profit Cloning
3. Exponential Tollgates (The 25 Million Dollar Letter)
4. Certifications
5. Repeating Circuit Joint Ventures
   

“Any time you get greedy, deals fall apart real quickly”. Bob Sterling

• How he Invents something that’s guaranteed to be successful.
• How to research invention ideas and his personal “Profit Cloning” process that has proven successful.
• The stiff challenges of getting an invention to market, and how he gets around that.

And So Much More! Click to find us on Apple Podcasts and other podcast players. 

By downloading his free E-Book, The Licensing Solution.

On Facebook 

On Instagram 

Through his Website 

On Twitter

Thanks so much for joining us this week. Want to subscribe to Business Lunch with Roland Frasier? Have some feedback you’d like to share? Connect with us on ApplePodcasts and leave us an honest review! Your feedback will help us improve the show, and connect us with more high flyers like you.

Click to find us on Apple Podcasts and other podcast players. 

This episode features the profile of Robert Rodriguez from Tools of Titans, which is now available as an audiobook. This chapter's narrators are Kaleo Griffith (bio) and Ray Porter (profile). To check out the full audiobook of Tools of Titans with 100+ chapters, visit audible.com/ferriss.

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• Why was no one aware of Enron’s failure earlier?
  • “Skepticism about business tends to travel in a very small circle, companies won’t speak ill of their competitors…employees can’t speak publicly…so there’s this odd veil over the information you most want to know” – Bethany McLean
• Many people have a simplistic view that companies that end up doing illegal activities are run by bad apples who are deliberately making bad decisions, but that’s often not the case
  • “I’ve really come to believe that very few white-collar crimes or stories of business gone wrong, are done by people who deliberately set out to deceive other people” – Bethany McLean
• There’s a thin line between visionary and fraud
  • Perhaps Elizabeth Holmes could’ve succeed in creating a breakthrough medical product if she had another billion dollars
    • “I think for some fraudsters it maybe would’ve worked if they had just gotten more time and been able  to keep getting money” – Bethany McLean
• How could companies prevent this type of bad behavior?
  • Provide stock options for top executives with the goal of the company being around for the next 100 years
    • “As long as you have a system of incentives where people can get paid even if the company ends up bankrupt, I think it’s going to be problematic” – Bethany McLean
• If you’re thinking of writing a story and you’re reading about something you don’t understand, that’s often where a good story is hidden
  • “That’s the place where everybody else is skipping over too” – Bethany McLean
• Writing is just work, that’s it
  • “The more you do it, the better you get at it but it’s really hard” – Bethany McLean

Best-selling author of The Smartest Guys in the Room and All the Devils are here, Bethany McLean, discusses how to write a story, the behaviors of CEO’s, visionaries and fraudsters and so much more.

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