Podcast Notes Playlist: Latest Episodes

Sharon Salzberg is a New York Times Bestselling author and teacher of Buddhist meditation practices in the West. Her emphasis is on vipassana (insight) and metta (loving-kindness) methods and has been leading meditation retreats around the world for over three decades.

Podcast Notes Key Takeaways

• Bread can be good for athletes–The glycogen stored in grains store sugar and help athletes power through intense workouts
  • “I don’t think grains are as toxic as they’re painted out to be” – Max Lugavere
• Focus on your food: Research shows that if you eat while being distracted (on your smartphone or watching TV), you consume 15% more calories 
  • To increase longevity, restrict your caloric intake and practice brief periods of fasting
• Fear of consuming mercury through fish is overblown, the benefits outweigh the risks
  • As long as there are higher levels of selenium than mercury in the fish, it’s fine to eat
• “Prenatally, women who consume more fish actually tend to have children who have greater cognitive development once they’re born and then in the teenage years, kids who eat fish actually show higher scores on measures of intelligence” – Max Lugavere
  • If you’re pregnant, have less tuna and more oily fish like wild salmon, mackerel, or sardines
• The benefits of protein consumption outweigh the risks
  • Older adult who doubled their protein intake from .08g per 1kg of lean body mass to .16g, maintained more strength and muscle mass
• For every 30 minutes you’re sedentary, spend 2 minutes moving (yoga, jumping jack, foam roller)–This helps reset blood flow to the brain
  • “Having a foam roller…is like the best $25 investment you could ever make” – Max Lugavere

Read the full notes @ podcastnotes.org



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The author of the New York Times bestselling , previous podcast guest on the episodes:  and also is back! His name is Max Lugavere and his new book features a lifestyle program for resetting your brain and body to its “factory settings,” to help fight fatigue, anxiety, and depression and to optimize cognitive health for a longer and healthier life. In , Max expands the plan, which focused on nutrition and how it affects brain health, and expands it to encompass a full lifestyle protocol. We know now that the health of our brains—including our cognitive function and emotional wellness—depend on the health of our gut, endocrine, cardiac and nervous systems as there is a constant feedback loop between all systems. Drawing on globe-spanning research into circadian biology, psychology, dementia prevention, cognitive optimization, and exercise physiology, The Genius Life shows how to integrate healthy choices in all aspects of our daily routines: eating, exercising, sleeping, detoxing, and more to create a healthy foundation for optimal cognitive health and performance. Among Max’s groundbreaking findings, you will discover: · A trick that gives you the equivalent of a “marathon” workout, in 10 minutes · How to get the benefits of an extra 1-2 servings of veggies daily without eating them · The hidden chemicals in your home that could be making you fat and sick · How to boost melatonin levels by up to 58% for deeper sleep without supplements Max is a filmmaker, health and science journalist and author. He is also the host of the #1 iTunes health podcast . Lugavere appears regularly on the Dr. Oz Show, the Rachael Ray Show, and The Doctors. He has contributed to Medscape, Vice, Fast Company, CNN, and the Daily Beast, has been featured on NBC Nightly News, The Today Show, and in The New York Times and People Magazine. He is an internationally sought-after speaker and has given talks at South by Southwest, TEDx, the New York Academy of Sciences, the Biohacker Summit in Stockholm, Sweden, and many others... During our discussion, you'll discover: -Just how bad is bread?...8:08 It's one of humanity's oldest and most revered processed foods Max's views have softened slightly over the years Grains can serve a functional purpose Glycogen storage Help to power through resistance training Not as toxic as made out to be, but not the most ideal option available Changed views on brown rice Preparation methods are important Avoid GMO forms of GMO foods No such thing as a one size fits all diet, nor an exercise regimen Increased carbs in the diet may lead to increased strength (performance enhancing tool) -How Max's views on MDMA have evolved over the years...19:45 Being used to treat PTSD; given "breakthrough drug" status by the FDA Being used to treat alcoholism, autism Chronically dangerous to the brain; imbalance in neurotransmitters Serotonin is modulated w/ MDMA Acute doses are limited in potential harm; benefits outweigh the risks Psilocybin can reduce activity in default mode network in the brain Can damage mitochondria when consumed in large amounts Increase levels Supplement w/ (code: BENGREENFIELD10) Dr. John Lieurance's / (code: BEN) -Max's overall goal in writing ...29:00 The goal was to help people identify diseases such as dementia or cancer years or decades before they manifest physically was to identify which foods affect the brain We're essentially in "The Hunger Games" books Sedentary, addicted to devices, rampant stress, circadian rhythms are out of sync The default state of any organism is health; our society is anything but healthy Max's mom developed dementia at a young age; was eventually diagnosed w/ pancreatic cancer Conditions don't develop overnight Prevention is not discussed by and large in mainstream medicine Cachexia: extreme muscle wasting Certain cancers are hormonally related Book: by William Li -Fish consumption and optimizing brain health...46:00 Fear of consuming mercury w/ fish is overblown; the benefits outweigh the risks Selenium: mercury ratio in fish is key People who eat more fish have better health; protection against Alzheimers Women who eat more fish have smarter kids Oily fish (wild salmon, mackerel, sardines) are preferable Lifestyle considerations: (code: BEN) w/ dry brush or enema Frequent movement -Healthy detoxification...51:26 The 3 P's of health detoxification: peeing, pooping, perspiring can upregulate autophagy Article: -Why Max advocates increasing protein intake...55:45 Confusing mechanism w/ outcomes The benefits outweigh the risks Reasons to increase protein: In old age, double the allowance helps maintain muscle mass Inverse relationship between increased protein and amyloid plaque More protein = less carbs and fat Protein leverage hypothesis: hunger mechanisms are leveraged by need for essential amino acids Protein is the most satiating of the macronutrients; metabolic advantage Very nutrient-dense foods Ensure protein you consume is buffered w/ collagen or the amino acids contained therein Book: by James Clement Supplement w/ -Max's big wins regarding biohacking, food prep, etc...1:05:08 Drink clean water (code: GREENFIELD) Add minerals into the reverse-osmosis water (code: GREENFIELD10) Time spent in nature 30 minutes of sunlight in the morning Suprachiasmatic nucleus controls circadian rhythms 20 minutes in nature can reduce cortisol levels Staying active 2 minutes of activity for every 30 minutes sedentary can reset the blood flow to the brain Fascia is a piezoelectric tissue , deep tissue work can be mildly addicting -Max's favorite workout regimens...1:13:45 Resistance and strength training Cut back on carbs, lost efficacy in strength training Not a fan of steady-state cardio; lots of throughout the day Staying active boosts lymph fluids Keep protein intake up: 1.6 g/kg of lean mass High intensity repeat training You can have a great body w/out obsessing over fitness Be more present with your food; distractions while eating can increase calorie consumption -And much more! Resources from this episode: - BGF podcasts w/ Max Lugavere: - - - - Dr. John Lieurance's / (use code BEN at checkout for a 5% discount) - - Book: by William Li - - - Book: by James Clement - - (use code GREENFIELD10) Episode sponsors: - You can grab your own Kion Creatine now at and save 20% off your first order with discount code: BGF20 -: After using the Joovv for close to 2 years, it's the only light therapy device I'd ever recommend. Give it a try: you won't be disappointed. Order using and receive my brand new book, Boundless absolutely free! -: A wellness company specializing in innovative nutraceuticals made from healing hive compounds and plant-based ingredients. Get 15% off your order when you use discount code: BEN -: A plant-based beverage that helps support the body’s natural ability to produce collagen, smooth fine lines and wrinkles, and protect the skin from sun exposure and toxins. Receive a 20% discount on your entire order when you use discount code: "BENG20" Do you have questions, thoughts or feedback for Max or me? Leave your comments below and one of us will reply!

Podcast Notes Key Takeaways

• 1) You don’t have to lift heavy to get big. All rep ranges build muscle.
• 2) Stop 1-2 reps short of failure for the best results
• 3) Rest & recovery days are necessary for muscle growth
• 4) You don’t have to eat yourself into a coma to get big
• 5) Steroids don’t guarantee muscle growth
• 6) Often, the biggest guy in the gym knows the least about fitness
• 7) There are no “girly” exercises

Read the full notes @ podcastnotes.org

In this episode, Sal, Adam & Justin discuss seven common beliefs that men have about fitness that are impeding their success.

• Challenging and explaining the 7 biggest male fitness myths. (4:35)
• #1 – You must lift heavy to get big. (7:50)
• #2 - Training to failure is necessary for your body to respond. (16:32)
• #3 - Intensity is king. (28:29)
• #4 - You need to eat big to get big. (38:25)
• #5 – Taking steroids guarantees muscle. (47:20)
• #6 - The biggest guys in the gym must know the most. (56:57)
• #7 - Some movements are for women and don’t benefit men. (1:03:23)

Related Links/Products Mentioned

• March Promotion: MAPS Powerlift ½ off! **Code “POWER50” at checkout**
• Special Promotion: MAPS Anywhere ½ off!! **Code “WHITE50” at checkout**
• Visit Everly Well for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout**
• Mind Pump 001: Female Fitness Myths Exposed!
• Mind Pump 1077: The 7 Deadly Fitness Lies Sold to Women
• Mind Pump 1067: The 5 Biggest Lies in Fitness
• BUILDING MUSCLE: Is There REALLY A Best Rep Range? - Mind Pump TV
• Which Is Better: Low Reps Or High Reps? - Mind Pump Blog
• Mike Mentzer Heavy Duty
• Benefits Of Going To Failure Periodically – Mind Pump
• Is repetition failure critical for the development of muscle hypertrophy and strength?
• Mind Pump 1240: The Muscle Building & Fat Burning Effects of Oly Lifting With Sonny Webster
• Overtraining Is KILLING Your Gains! (How Much Is Too Much?) | Mind Pump TV
• The Breakdown Recovery Trap, Why You Aren't Progressing – Mind Pump
• Mind Pump 907: Cory Schlesinger
• Fundamental Nutrition Tips For Building Muscle (Free Hardgainer Guide)
• Are athletes really getting faster, better, stronger? - Ted Talk
• Pumping Iron
• Is Mobility Important For Working Out? - Mind Pump Media
• Mind Pump Free Resources 

People Mentioned

• Cory Schlesinger (@schlesstrength)  Instagram

Arnold Schwarzenegger (@schwarzenegger)  Instagram

Podcast Notes Key Takeaways

• Whenever we’re in a moment that feels hostile, it is hostile; your mind will react the same way to a perceived threat as it will to an actual threat
• “The same areas of our brain that are responsible for helping us run from a saber-toothed tiger are alive at cocktail parties when we’re supposed to be having fun, but we’re worried about what other people might think of us”– Michael Gervais
• Greatness comes at a cost; sacrifices are a must—both personal and relationship-wise
• “If purpose is bigger than pain, then purpose wins” – Michael Gervais
• “That present, deep focus on the task at hand is the place where wisdom is revealed, and in the performance world, it’s where high performance is expressed” – Michael Gervais
• Life coaches may provide words of wisdom, but the real “life coach” is going out there and living through experiences that allow you to test yourself

Read the full notes @ podcastnotes.org

Dr. Michael Gervais is a high performance psychologist working in the trenches of high-stakes environments with some of the best in the world, training the mindset skills and practices essential to pursuing and revealing one’s potential.

His clients include world record holders, Olympians, internationally acclaimed artists and musicians, MVPs from every major sport and Fortune 100 CEOs.

For listeners of What Got You There Dr. Michael Gervais and Pete Carroll, the head coach of the Seattle Seahawks, are giving away an all access pass to their Compete to Create course valued at $499 where you’ll learn how to find your best-

CLICK HERE TO ENTER

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Dr. Vivek Murthy — Former Surgeon General on Combatting COVID-19, Loneliness, and More | Brought to you by NutriBullet and Trello.

“All of us, regardless of what stage of life we’re at, we’ve got three basic needs: we all want to know that we matter, we want to be seen for who we are, and we want to know that we’re loved.” — Dr. Vivek Murthy

Dr. Vivek H. Murthy (@vivek_murthy, vivekmurthy.com) served as the 19th Surgeon General of the United States between 2014-2017. As the Vice Admiral of the US Public Health Service Commissioned Corps, he commanded a uniformed service of 6,600 public health officers globally. During his tenure, Dr. Murthy launched the TurnTheTide campaign, catalyzing a movement among health professionals to address the nation’s opioid crisis. He also issued the first Surgeon General’s Report on Alcohol, Drugs, and Health, calling for expanded access to prevention and treatment and for recognizing addiction as a chronic illness, not a character flaw.

In 2017, Dr. Murthy focused his attention on chronic stress and loneliness as prevalent problems that have profound implications for health, productivity, and happiness. He has co-founded a number of organizations: VISIONS, an HIV/AIDS education program in India; Swasthya, a community health partnership in rural India training women as health providers and educators; software company TrialNetworks; and the grassroots physicians organization Doctors for America.

Since leaving government service, Dr. Murthy has continued to focus on loneliness and social connection. His book Together: the Healing Power of Human Connection in a Sometimes Lonely World will be published this spring by Harper Collins.

Please enjoy! 

This episode is brought to you by NutriBullet. NutriBullet is the affordable, easy-to-use, easy-to-clean blender that was first recommended to me by entrepreneur Noah Kagan when I interviewed him for the podcast. Its signature blending process transforms high-fiber veggies, nuts, seeds, and fruits into silky, nutrient-dense smoothies (or protein shakes, savory soups, and dips) that are easy to digest and absorb.

Now, the engineers at NutriBullet have created an incredibly convenient upgrade named the NutriBullet Blender Combo. This device is their most versatile yet, allowing you to effortlessly switch between single-serve and full-size blending—everything you know and love about the classic device, plus all the performance and capacity you expect from a full-size blender. Don’t settle for blenders that leave your smoothies filled with chunks. Get the NutriBullet Blender Combo, and introduce your veggies and fruits to 1,200 watts. It easily gets the job done. And for you, my dear listeners, NutriBullet is offering 20% off of all products on its website. To get your 20% off, just go to NutriBullet.com/Tim!

This episode is also brought to you by Trello. Now, more than ever, teams must come together and work together virtually to handle challenges, opportunities, and everything in between. Trello, part of Atlassian’s collaborative suite, is an app with an easy-to-understand visual format and tons of features that make working with your team more functional and more fun. Teams of all shapes and sizes—and companies like Google, Fender, and even Costco—all use Trello to collaborate and get work done.

With Trello, you can work with your team wherever you are, whether it’s at home or in an office. And no matter what device you’re using—computer, tablet, or phone—Trello syncs across all of them so you can stay up to date on all the things your team cares about. Keep your workflow going from wherever you are with Trello. Try Trello for free and learn more at trello.com/tfs!

***

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General actions and lifestyle changes that can set you up for virus immunity.

This week on Morning Brew’s Business Casual podcast, Mark Cuban—owner of the Dallas Mavericks, Shark Tank investor, and media exec—explains why perfection is the enemy of progress as leaders respond to COVID-19.

With the economy shifting rapidly before our eyes, this podcast is incredibly timely. Seth Godin is one of the great business minds in the world, and his specialty is how to claim your own financial sovereignty by sharing your unique gifts with the world. Because of some audio issues, Erick Godsey and I discuss all of his key sentiments from this uniquely powerful recording. At the core of this podcast with Seth Godin is the concept Salto Mortale, the leap into the unknown. There are fears that are holding many people back from sharing their medicine with the world and we work to help you unpack them. If you want to be an indepreneur this podcast is for you. Head to aubreymarcus.com/income to start your journey. Check out Rise of the Indepreneur - The 8 Essential Steps | https://www.aubreymarcus.com/rise Check out Seth Godin’s Blog | https://seths.blog/ Connect with Seth Godin:Website | https://www.sethgodin.com/Instagram | https://www.instagram.com/sethgodin/Twitter | https://twitter.com/thisissethsblogFacebook | https://www.facebook.com/sethgodin/YouTube | https://bit.ly/3bo43iF Get 10% off Pique Tea by using the code word Aubrey at checkout | PiqueTea.com/Aubrey(excludes Fermented Pu’er Teas) Get 10% off Onnit products |  https://www.onnit.com/Aubrey/ Connect with Aubrey:Website | https://www.aubreymarcus.com/Instagram | https://www.instagram.com/aubreymarcus/Twitter | https://twitter.com/aubreymarcusFacebook | https://www.facebook.com/AubreyMarcus/ Check out  Own The Day Own Your Life by Aubrey Marcus|  https://bit.ly/2t6x4hu  Subscribe to the Aubrey Marcus Newsletter: https://www.aubreymarcus.com/pages/email Subscribe to the Aubrey Marcus Podcast:iTunes | https://apple.co/2lMZRCnSpotify | https://spoti.fi/2EaELZOStitcher | https://bit.ly/2G8ccJtIHeartRadio | https://ihr.fm/2UVVV0MGoogle Play Music | https://bit.ly/2t72QIpAndroid | https://bit.ly/2OQeBQg

Podcast Notes Key Takeaways

• Will New York get overwhelmed with COVID-19 cases requiring ICU care? According to Peter, it’s incredibly likely. 
• The moment you begin to notice whatever negative emotional state you’re experiencing—without judgment—it loses its psychological content
• With mindfulness, it’s possible to let negative emotions go as soon as they stop serving their purpose. Anxiety and fear can be constructive, but for most of us, they overstay their welcome.

Read the full notes @ podcastnotes.org



Subscribe to the Drive with Dr. Peter Attia Podcast

In this episode, Sam Harris, neuroscientist, author, and host of the Making Sense Podcast, joins Peter to discuss this unprecedented coronavirus (COVID-19) crisis. The discussion includes the important distinction between COVID-19 and influenza, the impact on the economy, the dire situation in New York, and the challenge of creating a safe and effective vaccine. Additionally, Sam brings insights from his extensive meditation practice to help those struggling with stress, anxiety, and fear in this extraordinary situation.

We discuss:

• A time unlike any other—why many people don’t seem to fully grasp the magnitude of this situation [2:00];
  
• Why comparing COVID-19 to influenza is a bad analogy [10:45]
  
• The impact on the economy of measures like shelter-in-place—Is the “cure” worse than the disease? [16:45];
  
• Why are some places, like New York, getting hit so much worse? [24:45];
  
• The trickle down effect of an overrun healthcare system on non-COVID-19 related health issues [34:45];
  
• How to calm our minds and manage our emotions during this craziness [38:00];
  
• Talking to kids about this situation without burdening them with undue stress [50:15];
  
• Insights from meditation practice—Recognize and unhook yourself from a heightened emotional state [52:00];
  
• How to make the most of a situation where you let your emotions get the best of you [59:15];
  
• What are some potential positive things that Sam hopes could be learned from this crisis and applied to the future? [1:09:30];
  
• The unfortunate politics being layered on top of this crisis [1:15:30];
  
• The challenge of creating a safe and effective vaccine for COVID-19 [1:20:00]; and
  
• More.

Learn more: https://peterattiamd.com/

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Bloomberg Opinion columnist Barry Ritholtz interviews Brian Kelly, who started blogging about travel, credit-card rewards and frequent-flyer miles as The Points Guy in 2010. He’s since grown his site into a substantial media platform, with 10 million unique monthly visitors and more than 100 employees.