Podcast Notes Playlist: Latest Episodes

• Luck, habits, and choices all collectively determine success in life. You can’t control the first, but you can control your habits and choices.
• Habits are a solution to a problem, but oftentimes they aren’t the BEST solution to a problem
  • “I have this set of habits that I use to resolve those problems but what are the odds that the habits I have now are the optimal solution to the problems that I face repeatedly? It’s probably very unlikely.” – James Clear
• Your habits are your responsibility
  • “It’s your choice as an adult how you respond to these recurring problems and if you have the option, to build habits that solve those things in a healthier, more productive, and fruitful way, then that’s your responsibility to try and build those” – James Clear
• “The cost of your good habits is in the present. The cost of your bad habits is in the future.” – James Clear
• “Most of your outcomes in life are lagging measures of your habits” – James Clear
  • Your knowledge is a lagging measure of your reading and learning habits
  • Your bank account is a lagging measure of your financial habits
  • Your physical fitness is a lagging measure of your eating and exercise habits

In this episode of the podcast, Sam Harris speaks with James Clear about habit formation. They discuss the difference between creating good habits and discontinuing bad ones, the role of the environment, the misalignment between immediate and long term outcomes, the remembering self vs the experiencing self, goals vs systems, the compounding of incremental gains, the role of attention, the four laws of behavior change, “temptation bundling,” and other topics.

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• Two methods to control your physiological responses:
  1. Deep Breathing Techniques
     • With proper breathing, you can alter the chemistry of your body and produce intentional physiological responses
  2. Mental Willpower
     • By focusing your intentions you can control your body with thoughts alone
• Exposing your body to cold temperatures induces a stress response which forces your mind and body to adapt and grow stronger
  • The cardiovascular system adapts to perform all of its life-giving functions better through the greater thermogenesis forced onto your body by the cold
  • By repeatedly going through the pain and euphoria of cold temperatures your mind learns how to process stress for all future endeavors
• Enjoy the beauty of life spontaneously as a child would and stimulate yourself with many different intellectual and physical pursuits
  • These stimulations, which include cold showers and weightlifting, act on our lives to create greater realities and possibilities
  • Without stimulation, we stagnate into nothingness according to entropy

To catch Tom live on instagram, follow him @tombilyeu: https://bit.ly/3b44pvm

For more from Wim Hof, follow him @: https://www.instagram.com/iceman_hof/?hl=en 

To see Wim Hof on Impact Theory, watch here: https://youtu.be/TM6WKeZ43s4 

• Easy Steps to create interest & demand
• Why list a book for pre-order
• Gumroad or Amazon . . . the pros & cons

I recently listed a book for pre-order on Gumroad, created a book cover in 90 seconds, and got a few sales within a few hours. Here's how and why I picked Gumroad over Amazon KDP for this new book.

One in three children born today will develop type 2 diabetes and four out of ten will be overweight. There’s a fundamental problem happening around our country when it comes to how we feed our kids and the lifelong health risks they face as a result. When we think about fixing the problem, it makes sense to look at our schools. In Boston, for example, 30,000 children a day rely on the school food system for 2 to 3 meals a day. That gives the educational system a lot of power to change the nutritional profile of our children’s diets with real food, but unfortunately, many districts are stuck relying on packaged and processed options.

Certain groups are making some amazing positive changes, though, by installing real school kitchens that serve real food. My friend Jill Shah, who joined me for this episode of The Doctor’s Farmacy, has led that fight in the Boston public school system with incredible results. Jill Shah is the President of the Shah Family Foundation, which supports innovative and transformative work where education, healthcare, and community intersect in the city of Boston. The foundation’s primary work and support is centered on Boston’s schools and community organizations, with the goal of sharing broadly the programs and solutions that prove successful. Jill’s civic interests include healthy food in schools, food access in high-needs neighborhoods, rigorous and successful public schools for all kids, and a deeper collaboration between education and healthcare around issues of physical, mental, emotional, and social health.

*For context, this interview was recorded on March 31, 2020

Here are more of the details from our interview: 

• School food programs during school closings from COVID-19 (3:36)

• The experience that led Jill to work on school food program reform in Boston (7:34)

• Serving whole, real food in schools costs less, employs more people, and is completely scalable (10:58)

• National policy rollbacks of guidelines implemented during the Obama administration (17:58)

• Improvements in children’s health, behavior, and academic performance (21:01)

• The role of local governments in addressing school food programs (25:22)

• How school food program reform can support local economies (30:32)

• Dealing with competitive foods in schools (33:00)

• Getting My Way Cafe into your local school system (41:49)

• Branding My Way Cafe as a lever for change (44:25)

Learn more about My Way Cafe and reforming school food programs at mywaycafe.org and shahfoundation.org

Find the documentary Eat Up at eatupfilm.com

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