Podcast Notes Playlist: Latest Episodes

Podcast Notes Key Takeaways 

• Most people these days seem to be making their health decisions from an impulsive perspective, utilizing the amygdala as opposed to the prefrontal cortex
• Sleep deprivation increases amygdala reactivity 
• Chronically sleep-deprived individuals tend to consume ~350 extra calories each day
• Being fat some with a litany of health consequences
• Spending time in nature reduces inflammation and cortisol level
• “We eat the wrong foods. Those foods make us gain weight. We gain weight; we don’t sleep well. When we don’t sleep well, the very next day, we make bad food choices.” – David Perlmutter
  • Said another way: “People are making the wrong choices because they’re making the wrong choices. Wrong choices beget further wrong choices.”

Read the full notes @ podcastnotes.org



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David Perlmutter, MD is a board certified neurologist and the author of the new book, Brain Wash: Detox Your Mind for Clearer Thinking, Deeper Relationships, and Lasting Happiness.

It's a new year and like many people, you may have set a goal to exercise more regularly. But like most people, you've set this goal before only to give up on it after only a few weeks. 

Why is it so hard to make exercise a habit? And what can you do to make it stick?

My guest today argues that more willpower and discipline isn't the answer. Instead, you need to completely change the way you think about exercise. 

Her name is Michelle Segar, and she's a behavioral scientist and the author of No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness. We begin our conversation discussing Michelle's counterintuitive finding that common reasons for exercising like losing weight or even getting healthier aren't effective motivations. And she shares research on how our ideas of what exercise should look like, as well as the propensity towards an all-or-nothing mindset, also set us up for failure. We then discuss why sheer discipline isn't very effective for staying on track either, and why exercise needs to have an immediately positive impact on our lives if we want to stick with it. Michelle and I spend the rest of our conversation discussing the research-backed framework she's developed to help people make exercise a sustainable habit, which includes less emphasis on willpower and more on changing the meaning you lend to physical activity and its priority in your life.

Get the show notes at aom.is/nosweat.

David Perell is the Founder at Write of Passage, In this conversation, David and Anthony discuss the importance of writing publicly, downfall of mainstream media, what blogging did to transform the traditional journalism landscape, how the internet is enabling individuals to become a self sustaining business instead of working for large companies, why we will start seeing teenage billionaires within the next decade, and the shift in education from traditional methods to online-based eLearning courses. 

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Podcast Notes Key Takeaways (And Products Mentioned)

• Workout & Exercise Strategies to Raise Testosterone
  • Do brief sprints
  • Lift heavy weights
  • Take longer rest periods when weight training
  • Do forced reps (assisted reps after you’ve reached failure)
  • Never skip leg day
  • Avoid chronic cardio
• Nutrient Strategies for Increasing Testosterone | Supplement With (Or Make Sure You’re Getting Adequate Amounts Of):
  • Magnesium & Zinc
    • Black ant extract is particularly high in zinc
  • Vitamin D3 and K2
  • DHEA
  • Boron
• The Optimal Diet (Macronutrient Ratio) for Increasing Testosterone
  • O.55-0.8 grams of protein per pound of body weight
  • 30-40% of your calorie intake should come from fat
  • The rest, fill in with carbs
• Herbal Supplements for Increasing Testosterone & Libido
  • Maca Powder
  • Cacao Powder
    • Most mornings, Ben will drink cacao tea (which he says is an excellent replacement for coffee). His recipe: Blended MiCacao, ghee (or coconut oil), salt, butterscotch toffee stevia, and Four Sigmatic Chaga Elixir.
  • Eurycoma Longifolia (AKA Longjack)
  • Pycnogenol
  • Tribulus Terrestris
• Biohacks for Increasing Testosterone
  • Electrical Muscle Stimulation (on the legs)
  • Red Light Therapy (directed at the testicles)
  • Cold Therapy (applied to the testicles)
  • Pulsed Electromagnetic Field Therapy
• Mistakes That Lower Testosterone & Fertility
  • Under-estimating the harmfulness of plastics
  • Being too sedentary
  • Eating too often
  • Think you’re immune to electromagnetic fields (EMFs) (frequent exposure to EMFs lowers testosterone)
  • Ejaculating too frequently
  • Ignoring the power of sex

Read the full notes @ podcastnotes.org



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Last year I spoke at an event called "A4M" in Las Vegas. My entire presentation was focused on 32 different ways to increase testosterone naturally, with no injections or hormone replacement protocols required. I'm not against bioidentical hormone replacement therapy (BHRT), but I do think one should explore as many natural alternatives as possible first. Or, for even more bang for the buck, pair BHRT with the tactics you'll discover in this episode. " is dedicated to the advancement of tools, technology, and transformations in healthcare that can detect, treat, and prevent diseases associated with aging. They promote the research of practices and protocols that have the potential to optimize the human aging process. The organization is also dedicated to educating healthcare professionals and practitioners, scientists, and members of the public on biomedical sciences, breakthrough technologies, and medical protocols through our advanced education entity: Metabolic Medical Institute (MMI). Their event in Vegas each year is, in my opinion, well worth checking out. Recently, in two separate papers, testosterone therapy has gotten a bad rap and ), and been blamed as a culprit for coronary artery disease and stroke risk, but , this is simply not true. As a matter of fact, in Jay's , he clearly lays out the research behind optimized testosterone levels improving heart health, optimizing cognitive function, combatting Alzheimer's disease, staving off bone loss, and much much more. My friend Carl Lenore also recently addressed some of this unfair testosterone vilification in . Furthermore, as I explain in the introduction to this podcast, I recently began to use microdoses of testosterone cream (compounded by ) in the morning and evening to simulate the natural diurnal release of testosterone, and have noted a profound impact in my own energy levels and recovery (although this is not a strategy I endorse as a "bandaid" but instead the icing-on-the-cake for males in their late 30's and beyond once all other foundational practices I outline in this podcast are established). Incidentally, my wife is now using progesterone from Dr. Koniver for similar purposes. In this episode, I will review the key biomarkers for achieving peak male health, along with the most potent and effective practices for optimizing biological variables for men's fertility and longevity. I will also unveil a host of little-known biohacks proven to enhance or restore peak testosterone and libido, along with how to practically implement a blend of ancestral wisdom and modern science to amplify sexual performance. You'll discover a multimodal approach to optimizing male sexual performance, learn how to identify key biomarkers to assess male health and get the best ancient practices and modern scientific strategies that enhance or restore men's fertility and longevity. Oh, and by the way, women need testosterone too, and all these tactics will work for the ladies as well.  In this episode, you'll learn... -Research I've encountered since I last spoke on this topic on the podcast...2:00 Microdosing testosterone cream (transdermal application) Simulates diurnal increase of testosterone (vs. a sudden increase via an injection) Overseen by a knowledgeable doc Morning and evening small amount of cream (not gel) -Workout Strategies to Optimize Testosterone...12:43 Sprint Study:   Lift heavy stuff Article:  Study:  Workouts:  , , , Article:  Book:  Use long rest periods Study:  Do forced reps Study:  Article: Use your legs Study:  Article:  Article:  Avoid chronic cardio Study:  Podcast:  -Notoriously Missing Nutrients That Drastically Affect Testosterone Levels...21:46 Magnesium Podcast:  Vitamin D Book:  Zinc DHEA Article:  Creatine Boron Article:   -Herbal Add-Ons...32:39 -Biohacking Testosterone: Tools and Tricks That Actually Work...40:51 Electrical Muscle Stimulation Study:  Study:  Red Light or Low-Lever Laser Therapy Article:  Article: Study:  Cold Thermogenesis Study:  Study:  Study:  Pulsed Electromagnetic Fields Book:  Study: Study:  Study:  Study:  Study:  Gainswave Article:   Article:  Podcast:   Podcast:  Platelet Rich Plasma Injections (PRP) Study:  Study:  Stem Cells Article:  Article:  -Mistakes You're Probably Making That Impact Testosterone and Fertility...51:03 Underestimating the nasties of plastic Podcast:   Article:   Article:  Study:   Study:  Thinking “Avoid Chronic Cardio” Means “Don’t Move Too Much” Study:  Study:   Study:  Study:  Eating too often Study:   Study:  Thinking You’re Immune To EMF Book:   Ejaculating Too Much Article:  Article:  Ignoring The Power Of Sex Article:   Book:  Eating Gluten -Best Ways to Track and Test Male Hormones...1:00:01 -And much more! If you'd like this comprehensive list of resources from my talk at A4M in PDF format, click Resources mentioned in this episode: -BGF podcasts: -Book: -Book: -Book: - - - - Episode sponsors: : The launch is upon us. Visit for info about the launch parties in NYC and Los Angeles, and pre-order your copy today! -: Satisfying, nutrient-dense, real-food energy bars with a delicious chocolate coconut flavor! Ben Greenfield Fitness listeners, receive a 10% discount off your entire Kion order when you use discount code: BGF10. -: 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 -: I’ve been using Four Sigmatic products for awhile now and I’m impressed by the efficacies of their mushroom products. I use them. I like them. I support the mission! 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As Chairman and Chief Executive Officer of The Walt Disney Company, Robert A. Iger (@RobertIger) is the steward of one of the world's largest media companies and some of the most respected and beloved brands around the globe. Since becoming CEO in 2005, Iger has built on Disney's rich history of storytelling and innovation with the acquisitions of Pixar (2006), Marvel (2009), Lucasfilm (2012) and 21st Century Fox (2019), and the landmark opening of Disney's first theme park and resort in Mainland China, Shanghai Disney Resort in 2016.

Always one to embrace new technology, Iger has created an ambitious direct-to-consumer strategy that leverages Disney's unparalleled creative content across new platforms, including the new Disney+ streaming service, ESPN+, Hulu, and Hotstar.

Iger serves on the boards of the National 9/11 Memorial & Museum and Bloomberg Philanthropies. He is a graduate of Ithaca College.

His new autobiography is titled The Ride of a Lifetime: Lessons Learned from 15 Years as CEO of the Walt Disney Company, which offers stories and lessons about structuring, dealmaking, leadership, and optimizing fear metabolism.

Please enjoy! 

This podcast is brought to you by 99designs, the global creative platform that makes it easy for designers and clients to work together to create designs they love. Its creative process has become the go-to solution for businesses, agencies, and individuals, and I have used it for years to help with display advertising and illustrations and to rapid prototype the cover for The Tao of Seneca. Whether your business needs a logo, website design, business card, or anything you can imagine, check out 99designs.

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BeetElite is Informed-Sport Certified, and the team at HumanN is making an offer exclusive to my listeners: Take your performance to the next level with BeetElite by going to LiveHuman.com/Tim to get 20% off your first purchase!

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For show notes and past guests, please visit tim.blog/podcast.

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“Rather than using people as recipients of prescriptions, let’s instead work with people as partners to help them to put the best fuel in their bodies."Neal Barnard, MD

A predominant theme of this podcast is the profound impact of nutrition on long-term well-being.

Less discussed is the importance of hormonal health. Most would be surprised to learn that certain maladies -- including infertility, menstrual cramps, weight gain, hair loss, breast and prostate cancer, hot flashes, and many others -- have one thing in common: they are fueled or influenced by hormones hiding in everyday foods.

The good (and surprising) news is that proper nutrition can also help restore endocrine balance, often with benefits that rival popular medications.

To provide insight on how hormones wreak havoc on the body, and how specific diet and lifestyle changes can help alleviate years of stress, pain and illness, I'm joined today by my friend Neal Barnard, MD.

Making this third appearance on the podcast (check episodes #242 / #296), Dr. Barnard is a pre-eminent authority on diet, nutrition and its impact on illnesses such as atherosclerosis, diabetes, cancer and Alzheimer’s. In addition, he is the founder & president of The Physicians Committee for Responsible Medicine (PCRM), where he leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.

Dr. Barnard is also an adjunct associate professor of medicine at George Washington University and has authored over 70 scientific publications as well as 18 books, including Power Foods for the Brain, 21-Day Weight Loss Kickstart, Dr. Barnard’s Program for Reversing Diabetes and The Cheese Trap.

Hitting bookstores February 4 and currently available for pre-order, Dr. Barnard's latest offering -- and the focus of today's discussion -- is entitled, Your Body in Balance: The New Science of Food, Hormones, and Health. A powerful step-by-step guide to better understand what you can do to feel better fast, it covers the important hows and whys of striking hormonal balance for optimal wellness.

Today we dive deep to better understand the mechanisms of optimizing hormonal health.

We begin with a deconstruction of recent science on the implications of eating meat on human health.

We then turn to a wide-ranging discussion on the endocrine system. The impact of testosterone levels in men. And how diet and lifestyle impact fertility and menstruation in women.

We examine how left unchecked, hormone imbalances can lead to everything from autoimmune diseases, hyperthyroidism, adrenal fatigue, depression and anxiety. And we conclude with the many simple things you can do to prevent such imbalances and thrive.

You can watch it all go down on YouTube. And as always, the conversation streams wild and free on Apple Podcasts and Spotify.

I love this man. This is a fascinating discourse. And I sincerely hope you enjoy our exchange.

Peace + Plants,

Listen, Watch & Subscribe

             

Apple Podcasts | YouTube | Spotify | Stitcher | Google Podcasts

Thanks to this week’s sponsors

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Note: One of the best ways to support the podcast is to support the sponsors. For a complete list of all RRP sponsors and their respective vanity url's and discount codes, visit my Resources page and click "Sponsors".

SHOW NOTES

Get Neal's latest book:Your Body in Balance: The New Science of Food, Hormones, and Health

Background, Context & Reference

• Connect with Neal: Facebook | Twitter | CarbonWorks
• PCRM: Website | Twitter | Facebook | YouTube
• YouTube: Your Body in Balance by Dr. Neal Barnard | Book Trailer
• YouTube: CarbonWorks - Louder than Words (Official Music Video)
• HuffPost: New BMJ Study May Fuel Confusion Over ‘Bad’ Fats by Dr. Neal Barnard, MD
• Forks Over Knives: Congratulations! Vegan Lunches for Country’s Second-Largest Public School District by Neal Barnard, MD
• Switch4good: Dr. Neal Barnard: On Disease, Diets, And Preventative Medicine
• Today's Practitioner: Dr. Neal Barnard and other Physicians Call for Peers to Get Nutrition Education
• Washington Post: How the U.S. government spends millions to get people to eat more pizza
• Eat Drink Politics: Whitewashed: How Industry and Government Promote Dairy Junk Foods
• BreastCancer.org: Study Suggests Full-Fat Dairy Products May Be Linked to Worse Survival
• Popsugar: Giving Up Dairy Changed My Body in So Many Surprising Ways
• CBSNews: Bye-bye, pyramid - hello, plate: Timeline of food guidelines
• ScienceDaily: Exercise More Critical Than Calcium For Adolescent Bones
• ScienceDaily: High animal protein intake associated with higher, plant protein with lower mortality rate

Notable Books by Dr. Neal Barnard

• Dr. Neal Barnard’s Program for Reversing Diabetes
• 21-Day Weight Loss Kickstart: Boost Metabolism, Lower Cholesterol, and Dramatically Improve Your Health
• Power Foods for the Brain
• Foods That Cause You to Lose Weight: The Negative Calorie Effect
• Foods That Fight Pain: Revolutionary New Strategies for Maximum Pain Relief
• Breaking the Food Seduction: The Hidden Reasons Behind Food Cravings---And 7 Steps to End Them Naturally
• Turn Off the Fat Genes: The Revolutionary Guide to Losing Weight
• Food for Life: How the New Four Food Groups Can Save Your Life
• The Power of Your Plate: A Plan for Better Living Eating Well for Better Health
• A Physician's Slimming Guide: For Permanent Weight Control

Related Podcasts You Might Enjoy

• RRP #296: Dr. Neal Barnard, M.D. On Breaking The Dairy Addiction
• RRP: #242: Neal Barnard M.D. On The Power Of Nutrition To Prevent & Reverse Disease
• RRP #391: Strength Coach Mike Mahler Wants To Optimize Your Hormones
• RRP #128: Cardiologist Joel Kahn, MD: Is Butter Really Back?
• RRP #077: Leveraging Plant-Based Nutrition To Treat, Prevent & Reverse Disease With Dr. Michael Klaper

Special Thanks to Carbonworks featuring Neal Barnard for this week's interstitial music. Thanks to Jason Camiolo for production, audio engineering and show notes; Margo Lubin and Blake Curtis for video, editing and graphics. Theme music by Ana Leimma.

*Disclosure: Books and products denoted with an asterisk are hyperlinked to an affiliate program. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

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Tell Your Friends & Share Online!

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Support The Sponsors: One of the best ways to support the podcast is to support our sponsors. For a complete list of all RRP sponsors and their respective vanity url's and discount codes, visit my Resources page and click "Sponsors".

Daniel Kahneman is winner of the Nobel Prize in economics for his integration of economic science with the psychology of human behavior, judgment and decision-making. He is the author of the popular book “Thinking, Fast and Slow” that summarizes in an accessible way his research of several decades, often in collaboration with Amos Tversky, on cognitive biases, prospect theory, and happiness. The central thesis of this work is a dichotomy between two modes of thought: “System 1” is fast, instinctive and emotional; “System 2” is slower, more deliberative, and more logical. The book delineates cognitive biases associated with each type

Find out how Kevin Systrom and Mike Krieger trusted their instincts and overcame rookie mistakes on the way to building Instagram, which now gets close to 100 Million photos uploaded a DAY.

After breaking the internet with our Mia Khalifa Episode 111, we are bringing you another episode with John McAfee, Legendary Silicon Valley entrepreneur, and 2020 U.S Presidential candidate. He joins us to share his experiences in Silicon Valley and talks about why he thinks “it doesn’t matter who the President is. This will no doubt be one of our most controversial episodes.

Then and Now

John has been called “The most interesting man in the world.” He was an outlaw, from parts unknown, He has lived part of his adult life, on the run, somewhere in Latin America. Today, John is a candidate for US President in 2020

If his name rings a bell, that is because he is the founder of McAfee The Security Company. John also got into a well-publicized Twitter war with Kim.com, the founder of now-defunct file hosting service Megaupload.

Garden of Eden of Technology

John passionately describes Silicon Valley then as the Garden of Eden of Technology. It was known as a tech hub for the world. He also shared interesting thoughts on Steve Jobs, Larry Ellison, Bill Gates, and Nolan Bushnell.

“Most of the personalities in Silicon Valley were pleasant, creative, very different. Steve Jobs, as an example, never find time to take a bath. I can smell him across the room. That was just his thing, he did not have the f*cking time to take a bath. He is a serious businessman who took a bath at least once a month, I know I did. But I also work 18 hours a day, 7 days a week for 2 years. Not because I had to, but because I f*ckin’ want it. I love what I was doing.” - John McAfee

In the past, John describes Silicon Valley as heaven. He is also candid that he does not know anything about it now, as he left it 25 years ago. 

“Everyone you met in your circle, did something or showed you something which opened your mind to the potential of digital technology. Trust me that’s not there anymore.” - John McAfee

The President Doesn’t Matter

John shares why he thinks it doesn’t matter who sits in the Oval Office. He claims that the CIA is running the show. He says there are instances that the CIA manipulates information, information that the President refers to when making decisions that affect not only the country but the whole world.

John shares more of his insights on CIA, one of the biggest clients of McAfee Security Company in the past.

“Selective information is the ultimate power.” - John McAfee

To hear more information about John McAfee and to listen to his ideas on his bid to U.S. Presidency for 2020, download and listen to the episode.

Bio:

John David McAfee (/ˈmækəfiː/ MAK-ə-fee;[1][2] born September 18, 1945) is a British-American computer programmer and businessman. He founded the software company McAfee Associates in 1987 and ran it until 1994, when he resigned from the company. McAfee Associates achieved early success as the creators of McAfee, the first commercial antivirus software, and the business now produces a range of enterprise security software. The company was purchased by Intel in 2011 and spun back out in 2017 with TPG Capital owning a majority stake, though the software has always borne the McAfee brand name. 

McAfee's wealth peaked in 2007 at $100 million, before his investments plummeted in the financial crisis of 2007–2008.

Since leaving McAfee Associates, he has founded the companies Tribal Voice (makers of the PowWow chat program), QuorumEx and Future Tense Central, among others, and has been involved in leadership positions in the companies Everykey, MGT Capital Investments and Luxcore, among others. 

In their initial episode of 2020, Kapil and Moe discuss why the Truth often eludes us, why it always lives in the question, and what happens when you discover it.  They also explore the hidden dimension of sustained performance & the deep patterns of the mind.