Podcast Notes Playlist: Latest Episodes

Podcast Notes Key Takeaways 

• As the shoulders are mobile very mobile joints, they require a wide range of exercises
• Take two of the below shoulder mobility movements and spend ten minutes doing them before every shoulder workout:
  • Shoulder dislocation mobility drill
  • Handcuffs with rotation on a bench
  • Thread the needle
  • Reach roll lift
• The most effective exercises to build complete shoulders:
  • Shoulder Presses (either a standing overhead military press or the preferred seated Z Press)
  • Side Laterals with Dumbbells
  • Kettlebell Halo
  • Reverse Flys
• The optimal training frequency for shoulders: 2-3 days a week
• For side lateral and reverse flys, go for lighter weight/more reps

Read the full notes @ podcastnotes.org

In this episode, Sal, Adam, and Justin go into detail how to build amazing shoulders.

• Shoulders: The MOST prized body part. (2:14)
• Why do modern humans have such mobile shoulder joints? (3:31)
• How whatever you don’t do, you don’t stay connected to: The importance of having a ‘functional’ shoulder girdle. (6:28)
• Why are the shoulders such a ‘valued’ focal point for men and women? (18:56)
• The different parts of the shoulder, what they are responsible for and what you may be neglecting. (20:38)
• Why mobility is KEY to developing healthy/strong shoulders. (25:10)
• Mind Pump’s favorite mobility exercises to build your range of motion. (30:31)
• The ULTIMATE workout to build AMAZING shoulders: Exercises, rep ranges, frequency & MORE! (38:30)

People Mentioned

• Dr. Jordan Shallow (@the_muscle_doc)  Instagram

Related Links/Products Mentioned 

• September Promotion: MAPS Starter ½ off!! **Code “STARTER50” at checkout**
• The Relationship Between Waist-Hip Ratio and Fertility
• The Other Best Muscle Building Exercises of All Time
• Will Implementing Mobility Exercises Help Increase My Muscle Mass?
• Z Press to take Your Shoulder Development to the Next Level
• Sal's Super Shoulder Movement for more Shoulder Mobility & Connectivity
• Prime Your Shoulders with Handcuffs with Rotation on a Bench
• Thread the Needle
• Squat Like a Pro!- 10 Primers to Improve Squat Form - Lizard with Rotation (Video 3 of 10)
• How To Do A PROPER Dumbbell Rear Delt Fly
• Improve Your Shoulder Workouts with the Kettlebell Halo
• How to Lateral Raise for Maximum Muscle Growth
• Complete Guide To Growing Big Shoulders | Mind Pump Media
• Mind Pump Free

Financiers now come to Silicon Valley to invest in companies before they get to Wall Street.

"Big Brother isn't watching. He's singing and dancing. He's pulling rabbits out of a hat. Big Brother’s busy holding your attention every moment you're awake. He's making sure you're always distracted. He's making sure you're fully absorbed. He's making sure your imagination withers. Until it's as useful as your appendix." — Chuck Palahniuk

Tristan Harris (@tristanharris) was named by Rolling Stone as one of the "25 People Shaping the World." He was featured in Fortune's 2018 "40 under 40" list for his work on reforming technology, and the Atlantic has called him the "closest thing Silicon Valley has to a conscience."

Formerly Design Ethicist at Google, he is a world-renowned expert on how technology steers our decisions. Tristan has spent nearly his entire life studying subtle psychological forces, from early beginnings as a childhood magician, to working with the Stanford Persuasive Technology Lab, and to his role as CEO of Apture, which was acquired by Google.

Tristan has briefed heads of state, technology company CEOs, and members of the US Congress about the attention economy, and he's been featured in media worldwide, including 60 Minutes, PBS News Hour, and many more. He is the co-founder of the Center for Humane Technology, which can be found at Humanetech.com, and cohost (with Aza Raskin) of Your Undivided Attention podcast, which exposes the hidden designs that have the power to hijack our attention, manipulate our choices, and destabilize our real world communities.

This episode is brought to you by MeUndies, which brings you the softest undies known to man. Whether you like crazy prints or classic black, MeUndies give you the freedom to express yourself comfortably.They're made with soft, sustainable fabric, and they're available in sizes from XS to 4XL.

MeUndies has plenty of options for those looking to up their undie game. You can join its monthly membership. You can build a pack of your favorite undies or socks and save up to 30 percent. You can match with your better half if you're into that sort of thing. New prints drop every Tuesday, and members get access to exclusive prints every month. MeUndies has a great offer for listeners of this podcast: Get 15 percent off your first order with free shipping and a 100 percent satisfaction guarantee at MeUndies.com/Tim.

This episode is also brought to you by LinkedIn Jobs. The right hire can move your business quantum leaps forward, while the wrong hire can crater it. Luckily, you can rely on LinkedIn Jobs to find you the most relevant, qualified candidates so you can focus on making a hire you're excited about.

With five hundred million active members, LinkedIn attracts people every day who want to make connections, grow their careers, and discover new job opportunities. Note that 90 percent of LinkedIn users are open to new opportunities, but not actively scanning job boards. Post a job today at LinkedIn.com/Tim and get $50 off your first job post!

Third episode I've done with Kapil. This one is hard to publish and I've kept all silences. Subscribe if you like it.

Podcast Notes Key Takeaways

• Exercise may help treat and prevent depression by:
  • Shifting the ratio of quinolinic acid to kynurenic acid in the brain
  • Reducing interleukin-6 (IL-6) levels
  • Increasing serum and brain levels of brain-derived neurotrophic factor (BDNF) levels
  • Increasing the circulation of natural cannabinoids and opioids

Read the full notes @ podcastnotes.org



Subscribe to the Found My Fitness - Rhonda Patrick Podcast

In this short episode, Dr. Patrick discusses some of the compelling science including observational studies, randomized controlled trials, and human mechanistic studies that suggests exercise is a powerful tool for preventing or managing the symptoms of depression and mental illness. Moreover, she talks about the specific types of exercise and exercise parameters that evidence suggests might be the most helpful for depression.

This podcast started its life as a video, so make sure to check out the full video or the references and episode notes on the episode page.

Click here to get this episode's show notes and video.

Click here to visit the in-depth depression topic page.

See the full interview with Dr. Charles Raison.

Did you enjoy this podcast? It was brought to you by people like you!
Click here to visit our crowdsponsor page where you can learn more about how to support the podcast and access the premium members benefits.

There’s no better place to invest today than technology

Podcast Notes Key Takeaways

• Peter wears a Dexcom G6 continuous glucose monitor (CGM)
  • Check out the Podcast Notes Dexcoms CEO Kevin Sayer’s appearance on Peter’s podcast
  • “The G6, along with the Oura Ring, and I’ve worn every wearable that there is… they’re the only two that seem sticky enough that I can’t stop wearing them”
    • Purchase an Oura Ring using the above link for a $40 discount
• A CGM allows you to see your blood glucose levels in real-time
• “It’s a great way for me to control my behavior… There is no more powerful behavioral tool for me than my CGM.”
  • How so? – It makes Peter WAY less likely to eat something like a cookie because he’ll have to stare his CGM data in the face afterward
• “It’s allowed me to very eloquently calibrate how to tether activity levels, nutrient deprivation, the consumption of treats, and minimize the damage”
  • For example – Fasting all day and also getting a workout in will drastically reduce the blood glucose spike Peter experiences after consuming some form of carbohydrate
• CGMs are a medical device, typically reserved for diabetics – they allow them to accurately dose their insulin
  • It’s not openly available for consumers – you need a doctor’s prescription
    • That being said – “Doctors write prescriptions for way crazier things than CGMs. You got doc’s writing prescriptions for pain meds and every hormone under the sun. I don’t think it’s a big stretch to say, ‘Doc, I need a CGM.'”
• A good proxy for having a low level of insulin = having a low level of glucose AND a low level of glucose variability
  • A CGM will let you see both

Read the full notes @ podcastnotes.org

Today's episode of The Qualys is from podcast #26 – AMA #3: supplements, women’s health, patient care, and more.

 

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 

 

Podcast Notes Key Takeaways

• “Porn is really bad sex education. Learning about sex from porn is like learning how to drive watching NASCAR.”
• If you’re thinking about opening up your relationship, know that…
  • Adding another person NEVER makes things easier
  • Doing so adds a much more complicated dynamic in terms of how feelings are assessed 
• “Pleasure is the measure of sexual well-being”
  • It’s not about how many orgasms you have, how many positions you cycle through, or how many partners you have, it’s whether or not you LIKE the sex you’re having
• “Frequency of sex is not a predictor of sexual satisfaction
• The two characteristics of couples who sustain a strong sexual connection over multiple decades: 
  • NOT frequent sex
  • NOT wild and adventurous sex
  • 1) The couple maintains a strong friendship based on trust
  • 2) The couple prioritizes sex and believes it to be important for the quality of the relationship
• The 6 factors that increase sexual pleasure:
  • 1) Personal, mental, and physical well-being
  • 2) Partner characteristics
  • 3) Trust
  • 4) Setting
  • 5) Life circumstances (stress, job satisfaction, etc.)
  • 6) Ludic factors (how free you feel with your partner to experiment in the bedroom and explore your fetishes)

Read the full notes @ podcastnotes.org



Subscribe to the Knowledge Project Podcast

Sex educator and author Dr. Emily Nagoski demystifies the science of sexuality and shows us how to shed our insecurities, connect more closely with our partner, and define pleasure on our own terms.

---

For comprehensive show notes on this episode, including a full edited transcript, go to https://fs.blog/podcast/

Is your brain hungry for more? Don't miss out! Sign up for our weekly "Brain Food" at https://fs.blog/newsletter/

Follow @farnamstreet on Twitter for mind-expanding content. 

It’s a gold rush era in technology hubs like Silicon Valley

Podcast Notes Key Takeaways

• USE THE SAUNA
• Benefits of using the sauna include the reduced risk of: 
  • Sudden cardiac death
  • Cardiovascular-related mortality
  • Coronary heart disease-related death
  • Stroke
  • Hypertension
  • All-cause mortality
  • Alzheimer’s disease
• Additional sauna benefits:
  • Reduced c-reactive protein levels (a marker of inflammation) 
  • Increased excretion of heavy metals
  • Enhanced mood
• There’s tons of benefit overlap when it comes to using the sauna and exercising
  • Long-term, both improve blood pressure, heart rate and, heart rate variability 
• Using the sauna is the best way to increase the body’s production of heat shock proteins 
  • Sitting in a 163 °F sauna for 30 minutes increases heat shock protein levels by ~50%
  • The most important thing heat shock proteins do: help maintain the proper 3-dimensional structure of cellular proteins
    • When a protein’s 3-dimensional structure gets altered, it tends to sit around much longer than it’s supposed to (instead of being degraded) and causes it to start forming protein aggregates with other proteins. Protein aggregation has been shown to play a causal role in many neurodegenerative diseases.
  • Heat shock proteins also slow muscular atrophy (the wasting away of muscle)

Read the full notes @ podcastnotes.org



Subscribe to the Found My Fitness - Rhonda Patrick Podcast

This podcast is the audio from a presentation Dr. Rhonda Patrick gave on how the sauna may be an exercise mimetic for heat health and healthspan. Sauna use has emerged as a means to increase lifespan and improve overall health, based on compelling data from observational, interventional, and mechanistic studies. Listen in to find out more.

Click here to get the episode show notes and video.

Watch the episode with cardiologist and sauna scientist Dr. Jari Laukkanen.

Did you enjoy this podcast? It was brought to you by people like you!
Click here to visit our crowdsponsor page where you can learn more about how to support the podcast.