Podcast Notes Playlist: Latest Episodes

• Although not everyone can have a personal mentor, these days every expert is on YouTube or Instagram sharing their expertise – watch their content and learn from them for free!
• The only way to cut through the learning curve is to gain knowledge from established experts in the field
• Find something you’re obsessed with an go all-in
• You become the people you surround yourself with
• You reach your potential by completing hard tasks – don’t shy away from them
• A quote to ponder:
  • “Difficult things, you should embrace them. It’s all a mindset… There’s always a positive aspect.” – Joe Rogan

It took some time, but we were finally able to assemble the most amazing group of podcast guests in the known universe. 

Joe Rogan is likely the most successful podcaster on the face of the planet, a stand-up comedian, and commentator for the UFC.

Jocko Willink is a retired Navy SEAL, author of multiple NY Times best-selling books, and the host of the Jocko Podcast.

John Dudley is a world-class archer and bowhunter, owner of Nock On, and an incredible resource for anyone interested in archery and bowhunting.  

Cam Hanes is not only a world-class bowhunter, he is also an amazing endurance athlete, oftentimes completing a marathon per day during his training an preparation. 

• Grounding (AKA earthing) is the process of charging the body with negative ions
  • Why do it? – Exposure to Bluetooth, Wi-Fi, and electromagnetic fields shoves the electromagnetic gradient across our cells in a positive direction
  • Another benefit – it decreases inflammation
• To minimize the adverse effects of carbohydrate consumption, consume them later in the day and preferentially after a workout
• Blue light from screens and fluorescent lighting causes permanent damage to the mitochondria in your retina
• People respond differently in terms of how exposure to blue light inhibits melatonin exposure
• The amount to which the body upregulates heat shock protein (HSP) production when exposed to extreme temperatures is genetic
  • The less HSP production is upregulated, the more you would benefit more from prioritizing frequent sauna exposure
• The best recovery and injury prevention tactic: setting aside 15 minutes/day for mobility/self-inflicted deep tissue work
• Eat more anti-inflammatory foods – ginger, pineapples, blue/red/purple fruits and vegetables, garlic, salmon, avocados, and apple cider vinegar
• Over time, cold exposure strengthens the immune system

• Create an action board (AKA a vision board) and take the time to read it over every night
• Try as best you can to reduce the number of decisions you’re faced with daily. Here’s a metaphor:
  • When you wake up after a full night’s sleep, it’s as if you have a full glass of water at your disposal (this glass of water is equivalent to your ability to think and make decisions for the rest of the day)
  • Every time you make a decision, no matter how small, it’s like you’re taking a sip from the glass
    • “With every single decision you make and the more choices you have to choose between, the more you drain your bucket of cognitive resources” – Tara Swart
• Eat as many brain-friendly foods as possible:
  • Fatty fish – salmon and mackerel
  • Healthy oils – avocado oil, olive oil, and coconut oil
  • Nuts and seeds
  • Eggs
  • Leafy greens
  • “Avocados are the ultimate brain food”– Tara Swart
• Do “The People Tree” Exercise:
  • Draw a tree with 5 branches
  • Then, write the names of the 5 people you spend the most time with (or those who influence you most) on each branch
  • Next, draw 5 more branches off of each individual branch and write down the 5 words that come to mind when you think of each person 
  • Lastly: “Take a deep breath, look at the 25 words in isolation, and meditate on them until you accept that all of those 25 words describe you”– Tara Swart
• Visualization is a powerful performance-enhancement tool
• “Doing whatever you can to cultivate high levels of self-belief is the single factor that sets apart successful people from those who don’t quite reach their full potential” – Tara Swart

Dr Tara Swart is a neuroscientist, leadership coach, award-winning author and a medical doctor. She works with leaders all over the world to help them achieve mental resilience and peak brain performance, improving their ability to manage stress, regulate emotions and retain information. Tara is the only top-tier leadership coach with both a PhD in neuroscience and former medical career as a psychiatrist.

Educated at Oxford University and King’s College London, her role as Faculty at MIT and King’s College London and as guest lecturer at Oxford SAID ensures that she remains at the forefront of the latest developments in her sector. On this episode Sean and Tara dive deep on her new book The Source! If you’re looking to improve performance, overcome self doubt and understand how little triggers like what you wear can impact your brain!

Get the Latest from Sean right here – https://bit.ly/2RH3eaD

Connect with us! Whatgotyouthere

Exclusive opportunities: http://whatgotyouthere.com/newsletters-and-sponsors/

NEW SPONSOR Catalina Crunch– http://catalinacrunch.com10% off with discount code “WGYT10”

GlobeKick 10% off with discount code “WGYT” https://globekick.com/

MCTco Collagen Protein Bars www.mctco.com 20% off with code “WGYT”

Podcast Notes- https://podcastnotes.org/

The Source- https://amzn.to/313odJb

https://www.taraswart.com/

https://twitter.com/TaraSwart

https://www.instagram.com/drtaraswart/

https://www.facebook.com/TheSourceDrTaraSwart/

https://www.linkedin.com/in/taraswart/

• Peter is a massive fan of David Foster Wallace, particularly his famous commencement speech (which he tries to relisten to every month or so)
  • “I’ve been asked before, ‘If you could bring anyone back from the dead, who would it be?’ I think it’d be him. If I could go back in time and spend a day with anybody, it’d probably be with David Foster Wallace.”– Peter Attia
• In the commencement speech, David discusses how we all worship something: whether money, power, your body/physical allure, etc.
  • “He almost makes the case that at least if you pick a God to worship, the harm to you might be less. If it’s money you worship, you’ll never have enough. If it’s power you worship, you’ll never feel strong enough. If it’s intellect you worship, you’ll always feel like a fraud.” – Peter Attia
    • People who place their self-worth in their intellect continuously have feelings of self-doubt
  • Sadly, David ended up taking his own life by suicide 3 years after he gave the talk
• Related – check out David Foster Wallace’s interview with Terry Gross in 1997
  • David is asked about his novel, Infinite Jest, and how he thinks about pleasure:
    • “A lot of the impetus for writing Infinite Jest was just the fact that I was about 30, and I had a lot of friends who were about 30, and we’d all been grotesquely over-educated our whole lives, had better healthcare and more money than our parents did, and we were all extraordinarily sad. I think it has something to do with being raised in an era where a successful life is making a lot of money, having an attractive spouse, or getting famous in some way, allowing you to experience as much pleasure as possible. This ends up being empty and low-calorie… Believe it or not, this came as an epiphany at age 30, sitting around talking about why on earth we were so miserable when we’d been so lucky.” 
    • “I have a very weird and amateur sense than an enormous part of my generation, and the generation right after mine is an extremely sad and lost generation. When you think about the material comforts and political freedoms we enjoy, it’s just strange.”

Today's episode of The Qualys is from podcast #15 – Paul Conti, M.D.: trauma, suicide, community, and self-compassion.

The Qualys is a subscriber-exclusive podcast, released Tuesday through Friday, and published exclusively on our private, subscriber-only podcast feed. Qualys is short-hand for “qualifying round,” which are typically the fastest laps driven in a race car—done before the race to determine starting position on the grid for race day. The Qualys are short (i.e., “fast”), typically less than ten minutes, and highlight the best questions, topics, and tactics discussed on The Drive.

Occasionally, we will also release an episode on the main podcast feed for non-subscribers, which is what you are listening to now.

Learn more: https://peterattiamd.com/podcast/qualys/  

Subscribe to receive access to all episodes of The Qualys (and other exclusive subscriber-only content): https://peterattiamd.com/subscribe/ 

Connect with Peter on Facebook.com/PeterAttiaMD | Twitter.com/PeterAttiaMD | Instagram.com/PeterAttiaMD 

• When standing relaxed, the triceps are what make your arms look toned
• Must-do exercises for building or sculpting the triceps:
  • Skull crushers (with dumbbells or a barbell)
  • Dips (if these are too difficult, use bands wrapped around the dip bars or a dip-assisted machine)
  • Close-grip bench press
• Tricep training tips:
  • Focus on the lowering of the weight (AKA the eccentric portion of the exercise)
  • With every exercise, take the tricep through the full range of motion
• The optimal tricep training frequency: 2-3 workouts per week, with 9-18 total sets

In this episode, Sal, Adam and Justin discuss how to build the triceps.

• How the triceps are the defining characteristic of the arm. (2:38)
• The anatomy of the triceps: The attachments, myths, function & MORE. (5:10)
• The 4 MOST important things to FOCUS on when training your triceps. (13:18)
• What rep ranges do the triceps respond to? (28:38)
• How to incorporate BFR (Blood Flow Restriction) into your triceps routine. (29:21)
• What is the ideal set count for the triceps for the week? Frequency of training? (31:23)
• The SPECIFIC exercises that MUST be in your routine to build/sculpt your triceps. (33:15)
• Mind Pump’s PHENOMENAL tricep building workouts: Exercises, rep ranges, sets & MORE. 
• • Sal’s workout. (40:21)
  • Adam’s workout. (42:21)
  • Justin’s workout. (44:05)

Related Links/Products Mentioned

• October Promotion: MAPS Anabolic ½ off!! **Code “RED50” at checkout**
• Mind Pump 1127: How to Grow Your Biceps
• 3 Best Secrets - How To Make Your Triceps Grow (AVOID THESE MISTAKES!!)
• How To Train Your Triceps The RIGHT Way (DO THIS!)
• Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength.
• Pump your Triceps with this Tricep Tri-Set
• Mind Pump TV - YouTube
• How To Use BFR Training To GROW Your Arms (CRAZY PUMP!)
• How to Do SKULLCRUSHERS with Dumbbells for BIG Triceps (ADVANCED)
• Rubberbanditz Resistance Band Set
• Mind Pump Free Resources

"The most exciting new podcast in the startup world.” - Eric Ries, Founder and NYTimes bestselling author

Today's episode is with Paul Austin, a social entrepreneur in a very unique space, the psychedelic space. He has been featured in Rolling Stone, The New York Times, The Economist, Forbes, and others for his pioneering work regarding microdosing, and his work with a psilocybin retreat center that he co-founded in the Netherlands last year, called Synthesis.

I want to point out up front that I don't microdose. I never have and I'm not advocating psychedelic usage. But what interests me about this space, similar to what interests a lot of people when it comes to mental health about the space, is that we've had about 20-25 years of stagnation in treatments for mental health.

A sibling of mine has tried basically every treatment there is over the last 20 years with very minimal results and psychedelic therapy is perhaps the most scientifically and effectively interesting approach that we've seen in these last two decades around new discoveries for the treatment of mental illnesses like PTSD or major depression. Therefore, it made complete sense to me to want to follow this space closely.

Paul, who is a friend, is one of the earliest educators on the space starting, perhaps the most widely used and most responsible educational courses on microdosing called The Third Wave.

It's also an interesting conversation with the founder that has had to blaze a trail in a highly controversial, highly stigmatized, and poorly understood space. He also talks about how this has affected him over the years... I think you’ll enjoy this conversation with Paul Austin.

You can email James questions directly at [email protected] or follow us on Twitter @ twitter.com/gobelowtheline — “Below the Line with James Beshara" is brought to you by Straight Up Podcasts LLC.