Podcast Notes Playlist: Latest Episodes

Podcast Notes Key Takeaways

• Early employees at a startup take on the same risk as the founder, but without similar compensation and control
• Technology moves the human race forward
• “An ideal founding team has one person good at building technology or product, and one person who’s good at selling, so that person can raise capital, recruit employees, communicate the vision, and keep people motivated” – Naval Ravikant
• “At the very early stage, most investments are made based on the quality of the founder, how well they’ve thought through the problem, how well they can articulate a solution, and what evidence they have if they’ve already started building it out” – Naval Ravikant
• Lessons from complexity theory:
  • Extremely complex systems emerge from simple rules
  • When building a product: “If something isn’t working, if the community you want isn’t emerging, then you probably need to go back and remove something much more than you need to add something” – Naval Ravikant
  • Great companies replace complexity with simplicity for the end-user

Read the full notes @ podcastnotes.org



Subscribe to the Appetite for Disruption Podcast

We welcome Naval Ravikant, a prodigious entrepreneur who has made a career helping other entrepreneurs. In this episode, we discuss how to be an effective entrepreneur, including the game theory of venture capital. Plus we cover complexity theory (or, Why can’t everything be simpler?), the “infrastructure of innovation,” and the first-principles thinking of science. Of course, nothing said in this episode is investment, legal, or any other advice of any kind.

Podcast Notes Key Takeaways

• Take the time to pause, reflect, and make sure you’re working on things that matter 
• “Take time to explore and try a lot of things. Try to have a beginner’s mind about what will and won’t work. Trust your intuitions. Pursue a lot of things as cheaply and quickly as possible, and be honest with yourself about what’s working well and what’s not… Then, cut all the stuff that’s not working, and focus down until you’re eventually focused on the one thing that’s really working.” – Sam Altman
• If you can afford it, taking a gap year has tremendous value
• “What risk actually looks like is you look back at the end of your career, and you realize, ‘F***, I wasted it.'” – Sam Altman
• The deferred life plan doesn’t work
  • If you want to eventually do something… DO IT NOW

Read the full notes @ podcastnotes.org



Subscribe to the Y Combinator Podcast

Sam Altman expands on ideas that have come up in several of his essays. Specifically: choosing projects, creating value, and finding purpose.

Sam’s the president of YC Group and co-chairman of OpenAI. You can find him on Twitter @sama.

The YC podcast is hosted by Craig Cannon.

***

Topics

1:25 - From The Days Are Long But The Decades Are Short - Minimize your own cognitive load from distracting things that don’t really matter. It’s hard to overstate how important this is, and how bad most people are at it.

3:50 - Stepping back and evaluating your work

5:30 - Creating metrics for your projects

6:30 - Taking a year off

9:30 - Figuring out when to commit

11:30 - Poker

12:30 - From Productivity - Sleep seems to be the most important physical factor in productivity for me. Exercise is probably the second most important physical factor. The third area is nutrition.

15:00 - From You and Your Research by Richard Hamming - "If what you are doing is not important, and if you don't think it is going to lead to something important, why are you at Bell Labs working on it?"

16:30 - From The Days Are Long But The Decades Are Short - Things in life are rarely as risky as they seem. Most people are too risk-averse, and so most advice is biased too much towards conservative paths.

17:30 - Perspective shifts

20:15 - From Productivity - My system has three key pillars: “Make sure to get the important shit done”, “Don’t waste time on stupid shit”, and “make a lot of lists”.

22:30 - What Happened to Innovation

24:50 - From You and Your Research by Richard Hamming - He who works with the door open gets all kinds of interruptions, but he also occasionally gets clues as to what the world is and what might be important.

26:50 - The deferred life plan doesn’t work

31:50 - From The Merge - Our self-worth is so based on our intelligence that we believe it must be singular and not slightly higher than all the other animals on a continuum. Perhaps the AI will feel the same way and note that differences between us and bonobos are barely worth discussing.

34:10 - Weight training

35:30 - The Way to Love by Anthony de Mello

Welcome to another episode of The Tim Ferriss Show, where it is my job to sit down with world-class performers of all different types—from startup founders and investors to chess champions to Olympic athletes. This episode, however, is an experiment and part of a shorter series I’m doing called “Books I’ve Loved.” I’ve invited some amazing past guests, close friends, and new faces to share their favorite books — the books that have influenced them, changed them, and transformed them for the better. I hope you pick up one or two new mentors — in the form of books — from this new series and apply the lessons in your own life.

Seth Godin (@thisissethsblog) is the author of 19 bestselling books that have been translated into more than 35 languages. He writes about the way ideas spread, marketing, strategic quitting, leadership, and — most of all — challenging the status quo in all areas. His books include Linchpin, Tribes, The Dip, Purple Cow, This Is Marketing: You Can’t Be Seen Until You Learn to See, and What to Do When it’s Your Turn (and it’s Always Your Turn). Seth is also the founder of the altMBA, an intense four-week online leadership and management workshop.

Esther Perel (@estherperel) is a psychotherapist and New York Times bestselling author of Mating in Captivity, which has been translated into 26 languages, and The State of Affairs: Rethinking Infidelity. On her podcast Where Should We Begin? Esther brings you into her office to listen to real life couples therapy sessions, and her newest Spotify project, How’s Work?, brings lessons from couples therapy to the corner office.

Enjoy!

You can find all links from this episode in the show notes.

This podcast is brought to you by Hu. Founded by family trio Jason Karp, his wife Jessica, and his brother-in-law Jordan Brown, Hu started as a paleo-inspired restaurant in NYC in 2012, and now they make amazing, plant-based healthy snacks, including their award-winning paleo/vegan dark chocolate. Their Simple Bar, of which I’ve devoured several in one sitting without crashing, has only three ingredients: organic cacao, organic cocoa butter, and organic coconut sugar, without any soy or other junk.

The Hu tagline is “Get Back to Human” because they believe people can feel and perform better when they eat foods with cleaner, simpler, less-processed, and less-industrial ingredients. Hu avoids emulsifiers, palm oil, dairy, soy or sunflower lecithin, and sugar alcohols. And all of Hu’s products are Certified Gluten Free, kosher, and Non-GMO. Get 15 percent off your Hu order by visiting hukitchen.com/tim and using discount code TIM at checkout. Make haste, as their holiday shipping cutoff is December 18!

***

If you enjoy the podcast, would you please consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it really makes a difference in helping to convince hard-to-get guests.

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Mike Maples, Jr talks to Marc Andreessen, Co-founder of Netscape—the startup that launched the Internet era. What it was like when Netscape was about to blow up? What does he wish Netscape had done differently? -- and what lessons from its success are not fully understood?

How do we build happiness, resilience, and gratitude? In this episode of Revolution Health Radio, Dr. Rick Hanson explains how the relationship between traditional Eastern wisdom, psychology, and neuroplasticity impacts our well-being and how embracing all three ways of understanding ourselves can lead to greater happiness.

I believe that preparation for 2020 starts right now, It doesn't start in January. You need to start letting go of those things that blocked you from doing well. Expecting things from others is one of the biggest blocks to your growth.

Today you'll learn how to stop expecting closure, apologies, explanations, understanding, belief & validation from others. When you remove all expectations, you gain power no one can ever challenge and you will see your life change. Text Jay Shetty 310-997-4177

Podcast Notes Key Takeaways

• The different types of fats:
  • Saturated fats (lard, butter)
  • Monounsaturated fats (olive oil, canola oil)
  • Polyunsaturated fats 
    • Polyunsaturated fats are further divided into omega-3 (fish oils) and omega-6 (vegetable oils) fatty acids
• Omega-6 fatty acid metabolism:
  • We consume linoleic acid (which is mainly found in corn and soybean oils), which is then converted by the liver into arachidonic acid
• Omega-3 fatty acid metabolism:
  • We consume alpha-linolenic acid (which is mainly found in flaxseed, canola, and soybean oil), which is then converted to EPA by the liver. EPA can then be converted into DHA.
• In individuals with normal triglyceride levels, EPA/DHA supplementation reduces total cholesterol 
• Fish oils capsules aren’t entirely made of EPA/DHA
  • Typically, only 80% (or less) is DHA/EPA – the rest is a mix of monounsaturated/polyunsaturated fats
• EPA is heart-healthy 
• EPA/DHA levels are typically measured by measuring concentrations in red blood cells membranes – the measurement is known as “omega-3 index”
  • The optimal omega-3 index (the amount of EPA plus DHA in red blood cell membranes) is 8-12%
    • The average American has an omega-3 index of around 5%
• Fish with the highest levels of EPA/DHA: Salmon, mackerel, herring, and sardines
• In fish, the benefits of EPA/DHA outweigh the potential adverse effects of mercury
• Worry more about increasing your EPA/DHA intake than decreasing seed oil consumption 
• Linoleic acid, the primary omega-6 fatty acid found in vegetable oil, isn’t as unhealthy as you think
• Taking fish oil supplements with food increases absorption

Read the full notes @ podcastnotes.org



Subscribe to the Drive with Dr. Peter Attia Podcast

In this episode, Bill Harris, Ph.D. in human nutrition and expert on omega-3 fatty acids, sets the table by clearly defining the families of fatty acids (saturated, monounsaturated, polyunsaturated) before diving into the current landscape of polyunsaturated fat (omega-6 and omega-3) with a particular focus on EPA and DHA (the two main elements of fish oil supplements). Bill gives a historical overview, updates us on the latest science related to the health benefits, and provides plenty of insights as to how we should think about increasing our EPA and DHA intake.

We discuss:

• Bill’s long history of studying fatty acids [6:30];
  
• Defining the fatty acids—SFA, MUFA, PUFA, omega-3, omega-6, and more [9:45];
  
• What is the significance of fatty acids? Why should we care? [19:45];
  
• History of fat phobia, saturated fat, and does PUFA reduce cholesterol? [23:45];
  
• Breaking down the conversion process of omega-6 and omega-3 fatty acids including how we get to EPA and DHA [28:00];
  
• Takeaway from Bill’s 1980 study looking at how salmon oil affected cholesterol and triglyceride levels [36:15];
  
• History of our understanding of omega-3 and its effect on LDL cholesterol [45:00];
  
• Prescribed fish oil drugs vs. OTC supplements—Differences and recommended brands [52:00];
  
• Health benefits of EPA [57:45];
  
• Potential benefits of ALA and how it compares to taking EPA and DHA directly [1:12:45];
  
• Health benefits of DHA [1:17:15];
  
• Cell membrane omega-3 index—What is it, the role of genetics, how to increase it, and a recommended target [1:19:00];
  
• Is EPA or DHA neuroprotective? Can it help with depression? [1:23:30];
  
• Recommended fish to eat for EPA and DHA - Any mercury concerns? [1:25:45];
  
• Can omega-3 mitigate risks associated with smoking? [1:29:15];
  
• The problem with the omega-6 to omega-3 ratio [1:30:00];
  
• The problem with labeling any kind of fatty acid as “bad” [1:36:00];
  
• Why increasing EPA and DHA intake matters more than reducing omega-6 intake [1:38:00];
  
• Important takeaway from the VITAL study [1:46:30];
  
• Importance of testing your omega-3 index [1:53:00];
  
• Exciting study coming out soon, and why you need to take your fish oil with food [1:57:15]; and
  
• More.
  

Learn more: https://peterattiamd.com/

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

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Can athletes get enough protein on a vegan diet? In this episode of Revolution Health Radio, I talk about the major differences between plant protein and animal protein, and discuss the positive impact an ancestral diet (that includes animal protein) has on your overall health. Be sure to catch my upcoming appearance on The Joe Rogan Experience on November 19, 2019, at 11 a.m. Pacific [Time].

Welcome to another episode of The Tim Ferriss Show, where it is my job to sit down with world-class performers of all different types—from startup founders and investors to chess champions to Olympic athletes. This episode, however, is an experiment and part of a shorter series I’m doing called “Books I’ve Loved.” I’ve invited some amazing past guests, close friends, and new faces to share their favorite books—the books that have influenced them, changed them, and transformed them for the better. I hope you pick up one or two new mentors — in the form of books — from this new series and apply the lessons in your own life.

To kick things off, here are four of my recommendations, which I had originally included in the back of The 4-Hour Workweek. I called them “The Fundamental Four.”

Please enjoy!

Books mentioned: The Magic of Thinking Big by David Schwartz, How to Make Millions with Your Ideas: An Entrepreneur's Guide by Dan S. Kennedy, One Simple Idea: Turn Your Dreams into a Licensing Goldmine While Letting Others Do the Work by Stephen Key, The E-Myth Revisited: Why Most Small Businesses Don't Work and What to Do About It by Michael E. Gerber, Vagabonding: An Uncommon Guide to the Art of Long-Term World Travel by Rolf Potts, and Awareness: The Perils and Opportunities of Reality by Anthony de Mello.

This podcast is brought to you by The Ready State Virtual Mobility Coach. The first person I call for help with my athletic recovery or mobility training is Dr. Kelly Starrett at The Ready State. Kelly is a mobility and movement coach for Olympic gold medalists, world champions, and pro athletes.

Kelly created a program called Virtual Mobility Coach. It’s like carrying a virtual Kelly Starrett in your pocket. Every day, Virtual Mobility Coach gives you guided mobility videos. It walks you step-by-step through Kelly’s proven techniques to relieve pain and improve your range of motion. Right now, listeners of this podcast can try Virtual Mobility Coach totally risk-free for two weeks without paying a penny. And after that, you can get 50% off your first six months. Just go to thereadystate.com/tim and use code TIM50 at checkout. Relieve pain, recover faster, and improve your performance in the gym with The Ready State Virtual Mobility Coach. Visit thereadystate.com/tim and check it out.

If you enjoy the podcast, would you please consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it really makes a difference in helping to convince hard-to-get guests.

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

Sign up for Tim’s email newsletter (“5-Bullet Friday”) at tim.blog/friday.

For transcripts of episodes, go to tim.blog/transcripts.

Interested in sponsoring the podcast? Please fill out the form at tim.blog/sponsor.

Discover Tim’s books: tim.blog/books.

Follow Tim:

Twitter: twitter.com/tferriss 

Instagram: instagram.com/timferriss

Facebook: facebook.com/timferriss 

YouTube: youtube.com/timferriss

When most people think about nutrition and fitness, they think about burning calories, weight loss, or fueling their body. But what we eat determines so much more than how we look, feel, or what we do at the gym. Our approach to nutrition says a lot about our values, our training and health goals, and the type of life we envision for ourselves. On today’s episode, we sit down with Dr. Joel Kahn, a cardiologist, best-selling author and a proponent of vegan and plant-based diets, who has learned that while nutrition looks different for everyone, finding the right one for you can improve your longevity, performance, sleep, and your own sense of self. Dr. Kahn will debunk some of the science behind the latest fad diets, explain how nutrition can stave off heart disease, and dive deep into the specific plant-based foods that everyone should put on their plate every day.