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• Most people don’t breathe as designed (humans were built to breath from our diaphragm)
  • But most people have forward flexion (rounded backs, forward heads, etc.) – this causes them to be upper chest breathers
  • When you breathe though the diaphragm, it expands and pushes on the vagus nerve which runs all the way down the back of the spine
    • This cues the vagal tone to be more parasympathetic (AKA relaxing)
• 6 deep breaths in and out through the nose has been scientifically proven to shift you into a parasympathetic state
• Breathing Exercise #1 (which would be perfect to do prior to a big meeting or talk)
  • Step 1: Breath retention – a long period of inhales and exhales (~20-30 fast breaths) through the mouth and nose at the same time
    • This gets as much oxygen into the body as possible, “superoxygenating” your system
  • Step 2: Perform a retention hold
    • How? – You pull in your “bathroom muscle” and your core musculature while holding your breath for 30+ seconds (for as long as you can)
    • This trains the nervous system to be calm under pressure
• Breathing Exercise #2 | The 2-7-8 (to be done for a performance boost)
  • Inhale for 2 seconds in through the nose (filling your diaphragm)
  • Hold your breath for 7 seconds (during this time, the diaphragm is pressing on the vagus nerve)
  • Lastly, breathe out for 8 seconds (letting go of the stress)
• Breathing Exercise #3 | 21 Warrior Breaths (combined with box breathing)
  • The main goal – get in and out as much air as possible, fully exhaling/inhaling, using both the nose and mouth for 21 cycles
  • At the last count, you exhale fully and hold your breath for 5 seconds (this starts the box breathing)
    • Then inhale for 5 seconds and hold for an additional 5 seconds
    • Next, exhale for 5 seconds and hold for a final 5 additional seconds

This simple technique can powerfully change your day, life. Since Josh taught it to me, my energy is more even, stable. I can't wait for you to learn it, too!

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More About Today's Show

As you know, managing stress and cortisol can have a big impact on your sleep and life.

Josh Trent shares one of the most powerful tools to help you manage stress and improve your quality of life.

Watch the full Warrior Breath Tutorial: https://youtu.be/qMeFfO4ge7E?t=881 

When it comes to aging well, we all have to set our own standards and goals. That might mean playing with your grandkids on the floor, carrying groceries up several flights of stairs, or being able to be present emotionally and mentally for your spouse. Thinking of these detailed goals helps us reverse engineer our lives to achieve the quality and longevity in life we truly desire. It just takes a little thought and planning, and of course the right actions to make it happen. 

Today’s guest on The Doctor’s Farmacy, Dr. Peter Attia, shares his own story of setting those kinds of goals, a process called backcasting, and how he overcame obesity and pre-diabetes by establishing a foundation of healthier aging. Dr. Attia is the founder of Attia Medical, PC, a medical practice with offices in San Diego and New York City, focusing on the applied science of longevity. His approach focuses on increasing lifespan by delaying the onset of chronic disease, while simultaneously improving “healthspan,” or quality of life. To do this, his practice applies nutritional biochemistry, exercise physiology, sleep physiology, techniques to increase distress tolerance, lipidology, pharmacology, and endocrinology.

• Only 20-30% of women have orgasms during sex
• Masturbation is very beneficial for women
• More and more men are seeking therapy for porn addiction
• “Communication is lubrication!”
  • You NEED to communicate with your partner about your sexual needs (most people don’t prioritize this)
• Sex communication tip:
  • The compliment sandwich – good compliment, sexual request, another good compliment
• Constantly be experimenting in the bedroom with your partner
  • Seek variety and change up your sexual routine whenever you can
• Foreplay is a MUST for women

Emily Morse is a doctor of human sexuality and the author of Hot Sex: Over 200 Things You Can Try Tonight!

• The Pratfall Effect – a psychological phenomenon that says that competent people appear more likable and attractive when they make a mistake 
  • If a company admits a flaw, they show the world that they’re honest and gain trusts from sonsumers
• The IKEA Effect – The more effort you put into something, the more you appreciate it`
  • Travel websites take 3-5 seconds to ‘compare prices’ but in reality, they can do so in less than a second
• The further people move away from cash, the less price-sensitive they become
  • Casinos separate people from their cash by giving them poker chips
  • Banks separate people from their cash by giving them a plastic card
  • Amazon does this by allowing one-click ordering
• Psychological tricks used by clubs and bars:
  • They don’t let people in right away – instead, they create a long line so the place looks busy and high in demand
  • They label VIP areas for people who are willing to spend tons of money – this demonstrates social proof of wealth to others
• Nine-enders: People whose age ends in 9 are particularly likely to make big lifestyle changes (19, 29, 39, etc)
• Dunning-Kruger Effect: A cognitive bias in which people mistakenly assess their cognitive ability as greater than it is
  • Experts usually think they are less knowledgeable/skilled in an area than most people while novices tend to believe they are more knowledgeable/skilled in an area

Richard Shotton is a behavioural scientist, the Founder of Astroten and an author.

What is the reason that restaurants don't put £ signs in front of their prices? Why do marketing campaigns with huge flaws end up winning the market over? How does increasing wait times on comparison sites improve customer buy-in? And why do budget airlines reduce quality of experience to improve trust?

We're talking all things behavioural science today. One of my favourite topic areas with a fascinating guest, this episode is absolute gold and packed with great concepts and hilarious real world examples. Do not sleep on this one.

Extra Stuff:

Follow Richard on Twitter - https://twitter.com/rshotton

Buy Richard's Book - https://amzn.to/2YCQfdt

Buy Richard's Online Course - https://www.42courses.com/courses/behavioural-science-for-brands

Listen to Rory Sutherland on Modern Wisdom - https://podcasts.apple.com/gb/podcast/049-rory-sutherland-psychology-in-the-world-of-advertising/id1347973549?i=1000428600578

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...

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• “I’m not convinced there’s a single benefit to ethanol in the human body”
• “I’m not trying to say a glass of red wine a day is harmful. I’m saying it’s not benefiting your health.”
• The effect of alcohol on sleep:
  • Resting heart rate is increased
  • It takes longer to reach your lowest resting heart rate during the night
  • Heart rate variability drops
  • REM cycles are compressed

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.

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 

• Despite what the news or media may lead you to believe, people around the world are generally the same 
• “Technology is for our brains what sugar is for our gut”
• The fact that many tech CEOs and engineers don’t let their children use the technology products they’re designing should make you think twice
• Self-driving cars will change the world in MANY ways
• The best writing advice Hugh ever heard:
  • “Stop talking about writing, stop dreaming of writing, stop telling people you’re going to write… Sit down and write!”
• “A lot of our calcification, the inability to launch our lives in a different direction, is the feeling that we should have done it 10 years ago and we’ve lost the opportunity. But 10 years from now we’ll think the same thing about this very moment.”
• Self-publishing allows writers more creative freedom and opens up options down the road
• With just one hour of writing per day, you can finish a novel within a year
  • It’s amazing what a small amount of effort added up over time can create

Hugh Howey had two dreams: to make a living from writing and sail around the world. In this interview, he describes how he did both, why traveling is so good for the soul, and how he sold millions of books on his own (even turning down a 7 figure book deal.)

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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. 

• If you’re losing weight (AKA burning fat, or just eating a diet high in fat) or frequently exercise, your body has a higher need for riboflavin
• Eat more riboflavin-rich foods:
  • At the top of the list – liver, kidney, hearts, almonds, seaweed, and mushrooms
  • Secondarily – red meat, egg yolks, cheese, and salmon
• Riboflavin is important for the utilization and absorption of iron in the body
  • Many people are iron deficient, but the root cause is actually a riboflavin deficiency (this is why many women, despite supplementing with iron, don’t experience an increase in their iron levels)
• Plants are filled with tons of iron (even more than steak), but they also contain many iron absorption inhibitors
• Supplementing with glycine before bed can help you fall asleep quicker as it lowers your core body temperature

Chris Masterjohn has a PhD in Nutritional Sciences and is an expert in micronutrients. In this episode, we discuss the common MTHFR mutation, why riboflavin is critical for skin health, collagen supplementation, achieving healthy iron status, and more. To assess and ultimately fix any nutrient deficiencies you may have, check out his very thorough course, Testing Nutritional Status: The Ultimate Cheat Sheet. Use code GENIUS for 20% off.