Podcast Notes Playlist: Latest Episodes

• Changing the way a test is given (framed) can change the way people perform
  • If a test is given in which you know it’ll be evaluative of your abilities, you automatically call to mind certain stereotypes and thus are more likely to perform in accordance with them
• The 4 types of intervention techniques one can use to create behavior change:
  • Direct Labeling – by labeling a group with an identity, the group is more likely to behave according to that identity
  • Prompting – asking someone a question that assumes an answer
  • Active Reflection (explained with an example) – A reliable way to increase someone’s well-being and happiness is to have them reflect on the gratitude they feel towards others
  • Increasing commitment through action – If you get people to advocate for an idea, they become more persuaded by that idea
• Small interventions can act as solutions to big problems (child abuse, failing marriages, poor achievement in school, etc.)
• Kids draw strong inference from the way their parents react to mistakes
  • If a parent’s reaction to a child’s mistake is negative, even if the parent has a growth mindset, this can be interpreted by the child as evidence that the parent believes in a fixed mindset (which the kid then embodies)
• During a fight with your partner, always consider the following question – “How might a neutral third party, who wants the best for all, view this conflict?”

Greg Walton, Associate Professor of Psychology at Stanford University shares the four types of interventions, how they’re used to create positive behavior change, and strategies we can use right now to improve our health, well-being, and relationships.

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• Most VC firms are not “focused funds” – they’re more general (they invest in a wide range of companies across many different fields). This is different from Zetta – they only invest in AI & machine learning companies.
  • Focused funds get a 16% higher multiple on invested capital and a 33% higher ROI compared to generalist funds 
• The 4 Phases of AI:
  • Phase 1 (low risk): AI applied to consumer applications
    • Ex. – Google and Amazon giving recommendations
  • Phase 2 (slightly higher risk): AI applied to enterprise SaaS companies
    • Ex. – CRMs suggesting leads
  • Phase 3 (high financial risk): AI-centric applications that completely replace a workflow
    • Ex. – Using AI tech to estimate damage on a car, computer vision in autonomous cars, etc.
    • We are currently in Phase 3
    • The key metric for phase 3 AI: Is the efficacy better than a human?
  • Phase 4: (very high financial risk): Applications we haven’t considered before
    • Ex. – Using AI to optimize data center use or energy flow across an electricity grid, making medical diagnoses, etc.
  • Note – In many cases, even if an AI tech has better efficacy than it’s human counterpart, it will still incur adoption risk. Many people are not ready to trust AI as a total replacement for human judgment.
• AI itself shouldn’t be feared. However, AI can create monopolistic power held by a few companies– this is something to be concerned about.

Ash Fontana of Zetta Venture Partners joins Nick to discuss Why SaaS is not a fit for VC and How AI Compounds Competitive Advantage. In this episode, we cover:

• Categories of AI that Ash is most interested in
• The difference between real AI and AI-enabled companies
• Why SaaS will cease to be investable by VCs
• The current AI stage of adoption
• How he times the market
• The four phases of AI
• What phase of AI they invest in
• How AI is and will be affected by limited data
• How startups can compete for talent w/ GAFA (Google, Amazon, Facebook, Apple)
• The moats being created by their AI-first portcos
• How they think about metrics and milestones for AI-backed companies
• If AI should be feared
• and finally we wrap up w/ Ash's thoughts on Chris Dixon's position that we will see a movement from centralization back to decentralization in tech-- and the role that AI will play

To listen more, please visit http://fullratchet.net/podcast-episodes/
for all of our other episodes.

Also, follow us on twitter @TheFullRatchet for updates and more information.

• “That’s another change in my belief system today vs. 5 or 6 years ago… 5 or 6 I didn’t think exercise was that important for longevity” – Peter
• It seems to be that exercise is the single most important thing you can do to preserve brain health
  • “If you’re not active every day, we have to change that”
• Rhonda finds exercise very much improves her anxiety levels and as well as her decision-making ability
  • “If I have something that’s bothering me or giving me anxiety or I have to make a really important decision, going for a long run really helps me”
• There’s been multiple studies showing aerobic exercise helps with executive function and long-term planning
• Strength training has been shown to prevent muscle atrophy (the wasting away of muscle), and lower the incidence of cancer
• VO2 max is the ability of the body to transport oxygen during exercise – this improves with high-intensity interval training (HIIT
  • VO2 max declines about 10% per decade (muscle mass declines at the same rate)
    • Rhonda recalls a study showing that 24 sessions of high-intensity interval training (45 minutes total including both a 5-minute warm up and cool down, going at 70% max capacity with 1-minute breaks) improved VO2 max by 12%
  • PVO2 max is important for cyclist – this is the power output at VO2 max
  • VVO2 max is important for runners – this is the velocity you carry at VO2 max
  • The VO2 max of a professional cyclist is 80-90 mg/ml/kg
• To sum up – “If you canmaintain muscle mass and you can maintain peak aerobic performance, it doesn’t even matter at that point if you’re living longer, you’re clearly living better”

Today's episode of The Qualys is from podcast #02 – Rhonda Patrick, Ph.D.: the performance and longevity paradox of IGF-1, ketogenic diets and genetics, the health benefits of sauna, NAD+, 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 

• Take extreme ownership of your life – view everything as your responsibility
  • “I always go back to the thought experiment of having two identical versions of yourself. The one that takes extreme ownership over everything will always outperform the one who doesn’t.”
• No matter what happens in life and no matter what goes wrong, your response should always be – “GOOD”
  • View EVERYTHING as an opportunity
• Become someone who thrives with disorder
• The people you surround yourself with influence your output and way of thinking way more than you might imagine
• “Whatever’s available to you, you have to instill willpower to avoid… Given enough time, given enough of a lack of sleep, you’re probably going to give in at some point.”
• Mental Model: George McGill’s Razor
  • When presented with two options, choose the one that brings about the greater amount of luck
• Remember – you don’t always have to have an opinion 
  • Charlie Munger refuses to have a position on anything unless he can state the other side of an argument better than the other side can 
• George challenges everyone to answer this famous question from Peter Thiel:
  • “What do you believe to be true that the rest of the world disagrees with you on?”
• There are MANY things we do today that people 50 years from now will look back on as being absolutely idiotic
  • On a personal note – there are things you’re doing now which you’ll cringe at just 5 years from now

I'm joined by long time friend of the show and all round great human George MacGill to re enter the world of Mental Models.

Mental Models are tools you can use to improve your ability to effectively make decisions. Today we are upgrading our minds by thinking about thinking, as we delve into some of mine & George's favourite mental models from Jocko Willink, Paul Graham, Ben Bergeron, Navil Ravikant, Nassim Taleb, David Wong, Rick & Morty and many more.

Extra Stuff:

Follow George on Twitter - https://twitter.com/george__mack

Rick & Morty & Roy - https://youtu.be/szzVlQ653as

David Wong's Article - https://www.cracked.com/blog/6-harsh-truths-that-will-make-you-better-person/

Check out everything I recommend from books to products and help support the podcast at no extra cost to you by shopping through this link - https://www.amazon.co.uk/shop/modernwisdom

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Get in touch. Join the discussion with me and other like minded listeners in the episode comments on the MW YouTube Channel or message me...

Instagram: https://www.instagram.com/chriswillx

Twitter: https://www.twitter.com/chriswillx

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Email: [email protected]

Everyone wants to perform better and optimize their life so they can live better and longer. Well, Ben Greenfield has figured out ways to do all that. Whether it’s via bio-feedback, “smart drugs,” or specialized breathing, he’s living a more enhanced life and working towards thinking better and living longer. He shares his experiences with us and tells how we can all improve our lives!

Ben Greenfield graduated high school at 15 and began college at 16. He was a tennis player in college and spent four years studying anatomy, physiology, biomechanics, pharmaceuticals, microbiology, biochemistry and nutrition, eventually rising to the top of his class, completing an internship at Duke University and the National Football League, then graduating in 2004 at 20 years old as the top senior in his class at University of Idaho. He’s now the founder and CEO of Kion and author of the best-selling book Beyond Training.

The Architects of Reality is an in-person, 2-day event where you will have the opportunity to connect, communicate and collaborate with some of your favorite Unmistakable guests. The Early-bird tickets are going fast. Hurry on over to www.thearchitectsofreality.com to get on the list.

Everyone wants to perform better and optimize their life so they can live better and longer. Well, Ben Greenfield has figured out ways to do all that. Whether it’s via bio-feedback, “smart drugs,” or specialized breathing, he’s living a more enhanced life and working towards thinking better and living longer. He shares his experiences with us and tells how we can all improve our lives!

Ben Greenfield graduated high school at 15 and began college at 16. He was a tennis player in college and spent four years studying anatomy, physiology, biomechanics, pharmaceuticals, microbiology, biochemistry and nutrition, eventually rising to the top of his class, completing an internship at Duke University and the National Football League, then graduating in 2004 at 20 years old as the top senior in his class at University of Idaho. He’s now the founder and CEO of Kion and author of the best-selling book Beyond Training.

The Architects of Reality is an in-person, 2-day event where you will have the opportunity to connect, communicate and collaborate with some of your favorite Unmistakable guests. The Early-bird tickets are going fast. Hurry on over to www.thearchitectsofreality.com to get on the list.

• The ketogenic diet may be useful for improving cognition in patients with Alzheimer’s disease or any sort of cogitative impairment
• “I think being chronically out of ketosis makes just as little sense as being chronically in ketosis”
  • Instead – aim to enter a state of ketosis intermittently by eating a diet low in carbs and exercising frequently 
• 90% of Americans are deficient in at least one essential nutrient
• Eat more carotenoids, examples:
  • Lutein and zeaxanthin (found in kale and avocados)
  • Astaxanthin (found in wild salmon)
• Eat more choline (found in egg yolks)
  • Only 10% of adults get adequate choline in their diets
• “For most people, even an incremental improvement in their diets, like eating a little less ultra-processed food, will result in a huge improvement, not only in the way they feel but also in their cognitive performance”
• There are MANY benefits to incorporating some form of resistance training into your routine
• With one night of poor sleep, you become metabolically obese the next day (in terms of how insulin resistant you are)
• “You don’t get a more nutrient-dense food than grass-fed beef or wild salmon”
• One of the best things you can do for yourself is to eat a large salad daily
• Every now and them, take a week off and just drink decaf coffee

Surprise, this was taped in front of a live studio audience! And... I'm being interviewed! We discuss keto, stress overload, dietary and lifestyle interventions to improve or slow cognitive decline, nootropic foods and supplements, and much more.

• With a blood test, Peter looks for the following in regards to longevity:
  • What is this person’s risk of atherosclerotic disease or stroke? (this is largely driven by – lipoprotiens, inflammation, and endothelial dysfunction)
    • With a blood test, in the lipoprotein department, you can measure – Lp(a), LDL, LDL particle number, cholesterol, and vLDL
      • Note – The higher your Lp(a) – the greater your chance of cardiovascular mortality
    • On the inflammation side, you can measure specific and non-specific markers of inflammation (specific in regards to where the inflammation is coming from)
      • Non-specific – Fibrinogen, C-reactive protein (CRP)
      • Specific – Oxidized LDL (Ox-LDL), Lp-PLA2, Oxidized Phospholipid (Ox-PL)
    • For endothelial health, a blood test allows one to measure – insulin, homocysteine, ADMA and SDMA (both inhibitors of nitric oxide synthase)
    • In general – the younger you are, the more a blood tells you about your risk of cardiovascular diseaser 
  • What is this person’s risk of cancer?
    • “This is where blood gives us the least insight”
    • Cancer really comes down to understanding inflammation and metabolic health
      • One key factor here – minimizing hyperinsulinemia 
  • What is this person’s risk of neurodegenerative disease?
    • Alzheimer’s Disease is closely related to cardiovascular disease in terms of risk stratification 
      • Your ApoE genotype (measured with a DNA analysis) immediately qualifies you as low, medium, or high risk
• What about fasting blood glucose?
  • If you’re fasting blood glucose level is 150 mg/dL – there’s clearly a problem
  • “Now that I wear a continuous glucose monitor and I know my glucose 24/7, the difference between a fasting glucose of 90 and 105 in the morning is much more a function of my cortisol level than it is anything to do with insulin sensitivity”
    • In simple terms – stress and a lack of sleep can raise your fasting blood glucose

Today's episode of The Qualys is from podcast #04 – AMA #1: alcohol, best lab tests, wearables, finding the right doc, racing, 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.

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